Begin with an intake assessment (1 session) to map history, current patterns, and goals, followed by weekly counselling sessions (CBT, emotion-focused or attachment work as indicated). We'll set measurable goals (emotion regulation, communication skills, boundary-setting) and review progress every 4-6 sessions. You may consult with me for this assessment and ongoing therapy.

Keep a brief mood/interaction diary noting triggers, feelings, and reactions; practise a daily 5-10 minute grounding or mindfulness routine; and try one small experiment each week in your relationships (e.g., a calm request or a boundary statement) and note the outcome. These steps make therapy more effective and give you immediate tools to begin changing patterns.

Book a session

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psychotherapy session

Book an initial assessment with a clinical psychologist / counsellor (or a psychiatrist if you want medical review). Look for someone who offers a 50–60 minute intake. Prepare for the first session: write a brief timeline (childhood, major relationships, key problems, current symptoms, medications, goals you want from therapy). Consider couple therapy if relationship issues are central — ask your therapist whether they do both individual + couple work or can refer a couples specialist. Commit to 6–8 sessions to start — that’s enough to learn tools and see whether the therapist is a good fit.

Self-observation journal (5–10 min/day): note situations that trigger strong emotions, your thoughts, and how you reacted. Over weeks this reveals patterns. Attachment check: notice if you tend to withdraw or cling under stress — that clue guides therapy focus. Communication practice with partner: daily 10-minute “check-in” where each person speaks for 3–4 minutes using I feel… when you… I need… (no interruptions). Try grounding & pause: when strong feelings arise, use 3 slow breaths + name one fact (e.g., “I am safe right now”) before responding. Read/learn: short, practical CBT or relationship skill resources (worksheets about thoughts → feelings → actions) to use between sessions. Safety plan: if you ever feel overwhelmed, write a quick list of people to call and activities that calm you (walk, call a friend, breathing).

Take Sessions, This isn’t about fixing you, it’s about helping you see clearly, then giving you tools to build healthier connections and self-compassion.

saying to yourself “I feel hurt” or “I feel anxious” lowers its intensity. ask: am I reacting to what’s happening now, or to an old wound replaying? journal after conflicts: what repeats? That pattern is the real teacher.

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book a session for better clarity and flow in life.

Understand what goals you have in mind and try to look up some modalities that are suitable for you.,

One helpful practice you can start right away is self-reflection journaling: at the end of each day, write down one situation where you felt emotional (whether happy, angry, or hurt) and note (1) what happened, (2) how you reacted, and (3) what you wish you had done differently. Over time, this builds clarity about your patterns and helps you respond rather than react.

Alongside, counselling sessions will give you a safe space to explore your personality, past experiences, and relationship challenges with professional guidance. With the right support, you can gain deeper self-awareness and learn practical skills to create more balanced and fulfilling connections.

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