This is a video about the my Anxiety Workbook & some feedback that I received. The feedback was that it is empowering & helps people problem solve fro themselves. This is very much the aim of my book & my therapeutic approach. I am giving away 6 copies of th ebook to people who are willing to try it out themselves or in their work environment & give me ( hopefully positive!! please!!) feedback.


Why a Vision Board is a great idea!!

This time of year often calls upon us to reflect on the past year and think about the year ahead. It can be a time of happy memories or of sadness or a combination of the two. It can be poignant on so many levels.
Dreaming about how you want the next year to shape up is a vital tool for making it happen. It is true that we have very little control about so many things, life and death are part of the human condition. We cannot make people love us again but we can have some control over things that are within our reach.
It is true that what we visualise is very likely to happen. We imagine disaster or failure and manage to make it come true. The opposite is true also and this is the amazing part of our brains and how we choose to use them. We can spend hours ruminating over disasters that may never occur or past events that we cannot alter, so why not spend more time on shaping our dreams and making them a reality?
Athletes use visualisation in order to ensure they succeed, they imagine the training session, the race or the game going well and them winning. They realise that to imagine failure will result in failure:
“When athletes visualize or imagine a successful competition, they actually stimulate the same brain regions as you do when you physically perform that same action. Visualization in sports or mental imagery is a way of conditioning () your brain for successful outcomes.” (
I know that we can make (some) dreams our reality. A tool for helping us is that of the ‘Vision Board’. This is a visual board that encapsulates what we want from the year ahead. It is a visual reminder of our hopes and dreams. They can take any form that suits you as an individual. It can be completed on the computer, laptop or phone or images can be pinned to an actual board or printed off so that it that hangs on your wall, somewhere that you can see on a daily basis.
It can be made up of just images or images & words. It can have inspirational quotes…whatever works for you! The process starts by collecting images in the first instance, images that appeal to you. Cut them out from magazines, take them from the computer…write down phrases that speak to you, collect motivational quotes.
Next blog: I shall offer some hints about how to create your board or if you feel like it, create it now! The beauty is that it is yours, individual to you and cannot therefore be wrong. Have fun, dream big, imagine the what ifs….
Photo by Sharon McCutcheon on Unsplash

Create your Vision for 2019!


In my last Blog, I talked about how important it is to visualise what you want rather than what you do not want to occur in life. Visualisation is the opposite of anxiety, it allows us to dream of how we want our life to look. It is anticipatory rather than fear driven. It is liberating and actually helps us to achieve our hearts desires…On elf my goals
The thought of creating a vision board may sound daunting but it is far from it. My last blog encouraged you to cut up magazines or mine images or quotes from the internet. The only rules were that they should be aspirational and positive in nature. Things that make you feel happy, hopeful and positive, as things that we visualise are very likely to occur!
The next part is up to you and how you like to approach projects. There are no rules, so if you are naturally creative and free thinking then make up your board exactly how it appeals to you. You can have several boards for different facets of your life or one large board. You can have an image on your phone, tablet or computer that is a compilation of all your images, available to look at whenever you use your device. As long as it speaks to you, the you have a vision board!
If you are wary of getting started then you can follow these guidelines:
Prepare your images &/ or quotes
Separate them into different categories i.e relationships, exercise, healthy eating, job or education.
Dream about what you want to have achieved by the end of 2019. Write it down i.e I want to get that promotion, be in a relationship, have travelled to..? Dream big!
Create your success in images or words. If you want to write a book, design the cover & write your name on the cover. Write No1 Bestseller! Want to receive an award? Then create the image of you receiving it!……… get the idea.
Start sticking, copying & pasting. You can divide the board into as many sections of your life as you wish and then start applying them.
Stand back & admire. Then add to the vision or be happy with it as it is, your choice!
Make sure you hang it up or keep it in a place where you can see it regularly.
Update it as you meet the goals!
Sharing your vision board with others, if you wish, can be a good idea because it makes the dreams feel more tangible & you can enlist their support.
Enjoy! it is your board! If you like it & it speaks to you, then well done!
I hope this process is an enjoyable one. It does work!

The Anxiety Compass

I am going to share how I developed this model of working. I would sit in the counselling session, some clients talk a lot, some not so much! I have worked in schools and a college for 5 years and you can imagine that some teenagers can be even more extreme at times. I found that a good way of entering the clients world was to plot out their life on a large piece of paper.
As time went on, the themes we covered became more clear, commonalities were everywhere. I then decided to consolidate my approach into a model that can work for anyone.
“The compass
Life is an intricate web of many interrelated parts that make the whole, the you. If one or more of these parts is out of balance or neglected completely then more often than not we feel unhappy, dissatisfied, out of kilter.
We know things feel wrong but are unsure why or how to make it better. This imbalance means that we use all sorts of coping mechanisms to self soothe. These are wide ranging and varied but here are a few examples:
• Avoid all social occasions
• Stay in your room/home
• Make your life shrink
• Self medicate with drink/drugs • Stop doing things
• Self harm • Give up
If we are able to identify which part is out of balance, then we can adjust it, a bit like balancing a wheel on a car. I have drawn up a ‘Compass’, with you at the centre and all your life parts on the circumference.
I have identified 8 parts that make up a balanced life, each one represents the most important components of a persons life. One part or many may be out of alignment.
The parts are:
1. Home life
2. Educational or work life
3. Exercise
4. Diet
5. Sleep
6. Digital life
7. Creativity
8. Socialisation
The aim is to look at each ‘part’ in depth, see how you now feed it or starve it.
The next stage is to collect ideas about how that part of you could be nurtured and then you plan for how to address the missing elements.
Each part is taken in turn and can be worked on over the course of a week or a number of sessions. It is up to you!”
Taken from my Anxiety Workbook available on Amazon or copy link one my shop.
Photo: Photo Aron on Unsplash

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