stress management

How often are counselling sessions?

How often are sessions at the start of the counselling process?

What are the other benefits of weekly sessions?

• To help maintain the relationship that the client and counsellor are building.

• A week is seen as a reasonable length of time to enable clients to process things between sessions.

• It creates momentum from the start. Too long a gap between sessions can lead to sessions becoming a catch up on things that happened in the gap rather than doing the “work” and delving deeper.

• Regular sessions help to build trust. Longer gaps between sessions can make building trust take longer.

• If there are longer gaps between sessions it may take time to become emotionally vulnerable. Once you have started to open up a longer gap may lead to a closing up and loss of connection.

• When we try to make changes in our lives or form new habits that takes practice involving repetition. Weekly sessions can help to keep this on track.

What else may decide the frequency of sessions?

Do sessions always have to stay weekly?

Are there benefits to having fortnightly or monthly sessions from the start?

Can I have just one session?

• A try out session to see if the counsellor or type of counselling is right for you.
• Dealing with a particular issue, dilemma or problem.
• Mental health check in.

Please get in touch today

1. Do not expect to become friends with your counsellor

2. Do not expect to be given advice or be told what to do

• Advice giving is not actually part of the role of a counsellor. Instead, we work with clients to help them to identify what they need to do. If I provided advice to you I would effectively be telling you that the answers you are looking for are always outside of yourself rather than you being able to find the answers from within.
• We are not experts at life. We are experts in our own lives but if a counsellor were to give you advice that would be based on how they would make decisions and their life experiences. You are the expert of you and are therefore in a much better position to know what the right thing to do is for you. Counselling can help you build trust in your own ability to make choices and do the best thing for you.
• Advice from someone else can also be ignored or you could blame your counsellor if it turns out to be bad advice. This can happen when family and friends give advice. Therefore, making your own decisions enables responsibility and accountability on your part.

3. Do not expect a quick fix

4. Expect to talk about your feelings and emotions

5. Expect to do some hard work outside of the sessions

• Thinking about and processing what was talked about during the session.
• Implementing any changes that have come about as a result of what you learnt or discovered during your sessions.
• Do some reading to learn more about the issues you are experiencing. This can help you to feel less alone and provide additional insight and knowledge.
• New habits are formed by practice. If you wish to overcome a pattern of behaviour or a way of thinking that has been established for a long time, new habits will take time to become second nature/automatic.

6. Expect for there to be setbacks

Please get in touch today

Attending your first counselling session can be daunting. It can often bring up all kinds of thoughts and feelings.

When arriving at their first session some clients have said to me:

• how nervous or anxious they were on the drive over
• how they really do not know what to expect
• that they were worried about feeling judged
• that they were not sure what they were going to talk about

These are just some of the thoughts and feelings you may have (there may be others too) but all and any emotions about your first session are entirely normal. Deciding to go to counselling is a big step to take.

Each counsellor or therapist will have their own way of doing things depending upon the type of counselling they offer and because of who they are as an individual. The first session is likely to be different from future sessions as it may be more structured with the counsellor asking lots of questions.

The first session is often called an “assessment”. This does not mean you are being tested. Instead, the assessment is a collaborative process where you and the counsellor get to know one another, and to find out more about what has brought you to counselling.

What might be covered in the first session?

There are certain things that will usually be covered in the first session. This may include (but not limited to):

• Checking that the counsellor has the skills, knowledge and expertise to support you
• Providing details of the length of each session and how often they occur
• Whether you have had counselling before and how you found that experience.
• Finding out about what has brought you to counselling – the issue or problem that you would like to explore
• Asking you what you hope to achieve from sessions and whether you have a particular goal or aim
• Agreeing how you and your counsellor are going to work together
• Inform you which professional body they are registered with
• Discuss confidentiality and its limitations
• How long the counselling will last, and how many sessions they can offer
• Who will decide when counselling is to end?
• What to do if either of you need to miss or cancel a session
• Their fees and cancellation policy
• Discuss risk including safe harm and suicidal ideation
• Perhaps ask about your family relationships and support system
• Look at how you cope with stress and what you do for self care
• How records are kept, and how you can gain access to see the notes should you wish to
• Give you the space to ask questions, and voice any concerns that you may have
• You might also like to ask more about the counsellor’s training, experiences and approaches

At some point the counsellor may also invite you to sign a contract which sets out the boundaries of the therapeutic relationship.

What are you feeling in the first session?

It is so important that you find a counsellor who is the right fit for you. So I would say that one of the key things about the first session is to ensure that you feel comfortable with your counsellor (this does not mean that all sessions will be comfortable and easy because sessions can involve uncomfortable feelings and difficult emotions and subjects) but you need to feel that your counsellor is someone that you will be able to open up to. Some things to consider include:

• Do you like the counsellor?
• Do you think that you will be able to trust them with what you want to talk about?
• Do you feel that they are paying attention to you and are being empathetic?
• What emotions are coming up for you and do you feel able to tell them?
  
  

How do you feel about having more sessions with this counsellor?

Towards the end of the first session the counsellor will usually ask how you have felt about the session, and how you feel about working together (well this is always my approach). If you are not sure and need more time to think, that is ok. Otherwise, you may agree to work together.

What if I do not want to continue with sessions?

If you do not feel that you will be able to speak openly and honestly with your counsellor, then they may not be the right fit for you. You may need to speak to more than one counsellor before you find the right fit. If at the end of the first session you decide that you do not wish to continue or that the counsellor is not the right fit for you, then it is absolutely fine to let the counsellor know. Equally the counsellor may decide that you are not the right fit for each other. There can be a number of reasons for this including that the counsellor does not have the relevant experience to support you. If this happens the counsellor will usually offer to refer you to another counsellor who perhaps offers a different type of counselling or who might be a better fit.

Check out my next blog 6 Things to Expect From Counselling Sessions.

What now?

I hope from reading this blog that some of the mystery has been removed around attending your first counselling session. You may well still feel nervous about attending but you will hopefully have a sense of what is to come whether that be with me or with another counsellor. Please get in touch today if you are interested in having counselling with me. I am contactable via phone, email, WhatsApp, using my contact form – please click here for my contact page. I look forward to hearing from you and welcoming you to my therapy room on the outskirts of Andover.

14/02/2024

It can be a very daunting prospect taking the step to contact a counsellor. For some people it can take many months of thinking about it before building up the courage to do so.

Counselling is not a regulated industry in this country. This means that the title of counsellor is not protected so technically anybody can call themselves a counsellor even if they have not had any type of training. It is advisable to only see a counsellor who has undertaken specific counselling training. However, not all training is equal. Counsellors who have had rigorous training means that they have attended at minimum a class based course leading to a Level 4 diploma for a prescribed number of hours, they have undertaken personal counselling during their training and have done at minimum 100 hours of working with clients in a placement. Some counsellors train at degree and masters level.

As counselling is not regulated there is no governing body which counsellors are registered with. There are however numerous membership bodies which counsellors can voluntarily sign up to. These bodies provide an ethical framework for counsellors to consider in their work with clients. Not all counsellors choose to be a member of a membership body.

Where do I search for a counsellor?

There are numerous ways to search for a counsellor including undertaking an internet search in your local area and checking the websites of those counsellors that come up.

There are also directories such as Counselling Directory (there are others) which lists counsellors and therapists. Directories such as this will check the training that a counsellor has undertaken and whether they are registered with a membership body. You can search for counsellors in your local area. Each counsellor’s profile is written by them and will provide details such as areas of work, fees, location, specialisms and a general insight into how the counsellor works. There are often links directly to the counsellor’s website, if they have one.

Asking people that you trust whether they know of any counsellors can be a good way, particularly if they know someone who had a positive experience with a counsellor.

What are you looking for in a counsellor?

What to look for when searching for a counsellor is very much down to you. Things you might consider can include:

• Would you like to see them in-person, online or via the phone?
• Are there personal qualities you are looking for in a counsellor?
• Is the gender of the counsellor important to you?
• Is there a particular modality of counselling you would prefer e.g person centred, psychodynamic, integrative, CBT etc. It is beyond the scope of this blog to go into the differences of these, but this might be something that attracts you to a particular counsellor.
• Do they need to specialise in the issue you need help with?
• Is cost an issue? What can you afford? Do they offer a discount?
• Would you like to work with a counsellor who is part of your own community e.g someone from the LGBTQIA+ community, religion, gender identity or racial and cultural background?
• Do they offer an introductory discovery call to see whether initially you might be the right fit and that they have the skills, training and knowledge to help you?

The list goes on.

How do you know if you have chosen the right counsellor for you?

Research has shown that it is the relationship between the client and the counsellor that is the key to the success of counselling. It is crucial that you find a counsellor that you feel comfortable with. Therefore, the first meeting you have with the counsellor whether that is in-person, online or via the phone is important. Whilst you may (or may not) have felt nervous, did you feel comfortable when you met them and throughout the session? Did they put you at ease?

Never be afraid to tell the counsellor at first meeting or at any time that you do not think you are the right fit for each other. As counselling can involve talking about some of your innermost thoughts, feelings and secrets you need to feel able to bring those things into the room. If you get the sense that the counsellor is not right for you then you are unlikely to feel comfortable to be open and honest about what is going on for you.

It may be that you try a few counsellors before you find one that is the right fit for you. You do not have to stay with a counsellor just because you have met them once.

Whilst it is important to feel comfortable with your counsellor, this does not mean that sessions are always going to be easy and comfortable. Counselling can be difficult, painful, emotional and even anger inducing at times. This does not mean that your counsellor is not working in your best interests. Sometimes your counsellor may challenge you and this is part of their role. If they agreed with everything you said then you could end up going round in circles and not achieving what you want from counselling. However, your counsellor can still be non-judgmental and empathic when challenging you. Often when a client leaves a session feeling vulnerable it can mean that they have become aware of something important.

Counselling should not be something that you dread having to go to. If you are finding that you are always dreading it, then it may be that something about counselling is not working for you. This could possibly be:

• You and the counsellor are not the right fit
• You may not be ready for counselling at this time as counselling involves putting in the hard work, in and out of sessions
• You might need to take a break from counselling

or there may be some other reason. It is always a good idea to talk to your counsellor about how you are feeling because it may be that it is something you can figure out or seek to understand together.

Check out my next blog What Happens in a Counselling Session?

Please get in touch today

If you are interested in having counselling with me, please contact me today. I am contactable via phone, email, WhatsApp or via my contact page. I look forward to hearing from you and welcoming you to my counselling room.

26/04/2023

There seems to be a misconception that counselling is only for those who are suffering with a mental health problem such as depression, anxiety or post traumatic stress disorder etc.

You can come to counselling for any number of reasons such as:

• A mental health condition as referred to above
• A life event such as bereavement or redundancy
• Living with and managing an illness or chronic pain
• Coping with a life change such as perimenopause, menopause or having children
• Navigating emotions such as anger, sadness, loneliness, unhappiness or jealously etc
• Low self-esteem or lack of confidence
• A traumatic event
• Infertility or miscarriage
• Addiction
• Gender
• Bullying

This list is not exhaustive.

You are unique and your personal circumstances may lead you to come for some other reason that does not involve a mental health problem, trauma or big event. It could be that you are finding it harder than usual dealing with a common life issue such as:

• A problem in your relationship
• Exam stress
• Navigating friendship issues or relationships with others
• Work related stress
• Navigating a decision to change careers
• Lack of meaning or purpose

Again, this list is not exhaustive.

You might not even know what it is that you want to talk about, but you know that something does not feel quite right because you are feeling stressed, numb, hurt or alone. By talking things through with a counsellor you might be able to identity the reason that is leading you to feel the way you do.

There is no measure or level at which you need to have reached before you can come to counselling. You do not need to have hit an all time low or rock bottom before you see a counsellor. You can come to counselling at whatever stage you are at for whatever is on your mind or whatever you are going through. I ask why would you not treat your mental wellbeing in the same way you would treat your physical wellbeing? So, for me this means attending to things that are causing you to feel the way you do before it gets worse. In reality you do not even need to be going through something big or to be really struggling to benefit from counselling.

Speaking to friends and family can sometimes help. They can be of great support and be someone to off load to. Often friends and family will give you advice and offer their opinion. Sometimes you may want to hear their advice and opinion. However, there can be times when you just want them to listen but instead you may feel judged, unheard and alone. There can also be occasions where you cannot speak to friends or family because you are worried about what they will think or because your problem involves them.

The benefits of counselling

So, what are the benefits of counselling? Some of the benefits include:

• Having a safe space to talk to someone without judgment
• The session is 100% about you
• Speaking to a counsellor can enable you to explore thoughts, feelings and emotions to help you to make sense of why you are thinking and feeling a certain way
• Helping you to recognise unhelpful thinking patterns or ways of behaving and to enable you to take steps to change if it is something you want to change
• Improve relationships with others
• A counsellor will not give advice, offer opinion or tell you what to do but through the process it can help to enable you to uncover your own understanding of your problems and what the right solution is for you
• Increase self awareness and help you to understand yourself better
• To understand the importance of taking care of yourself and be kinder to yourself
  
  

If there are so many benefits, why does the stigma around counselling still exist in the UK?

Mental health and mental wellbeing has never been talked about so much as it has in recent times. Schools, colleges and workplaces all have a focus on mental wellbeing. You will also see references made in the press and in reels on Instagram and TikTok. In recent times a number of high profile recording artists have pulled out of touring to focus on their mental health. Mental health and mental wellbeing is being talked about.

However, despite this increase in awareness a stigma still seems to exist around going to counselling. There is still a big cultural difference between the UK and American public regarding counselling. Many US films and TV shows making reference to characters going to therapy and nobody has a second thought about it. It is commonplace.

Some of the stigma may come from what people have seen on TV where the client is asked to lie on a couch. Counselling is not about clients lying on a couch. Whilst this was a method used by Freud and some Psychoanalysts may still ask clients to do this today, counsellors will not. You are more liking to be sitting on a chair or sofa or having a session from the comfort of your own home by way of a video conferencing platform.

It may be that potential clients are put off because they think counselling is all about blaming their parents. Whilst for some clients looking at the past, in particular their childhood might be relevant, it is always a choice as to whether you want to. That being said not all counselling theories focus on the past. Some look at how things are affecting you in the here and now.

How about giving counselling a go?

So many of my clients have said how helpful talking to somebody that is not a friend or a family member is. It can be daunting taking that first step to approach a counsellor. I encourage you try and contact a few counsellors as finding the right fit for you is important. Many counsellors offer a free 15 minute call and some even offer a free first session.

Check out my next blog How to Choose the Right Counsellor.

If you are interested in having counselling with me, please contact me today. I am contactable via phone, email, WhatsApp or via my contact page. I look forward to hearing from you.

17/01/2023

Your privacy is very important to me and I am committed to maintaining the security of your personal data. It will only be used for the purpose it was given to me.

This privacy notice tells you what I will do with your personal information from initial point of contact through to after your counselling has ended, including:

• Why I am able to process your information and what purpose I am processing it for
• Whether you have to provide it to me
• How long I store it for
• Whether there are other recipients of your personal information
• Your data protection rights

Questions

If you have any questions about how your data is used, you can contact me via my website contact form or by calling 07517 840683.

Data Controller

‘Data controller’ is the term used to describe the person/organisation that collects and stores and has responsibility for people’s personal data. In this instance, the data controller is me.

I am registered with the Information Commissioner’s Office:  ZB427480.

What data I collect

The personal data I collect is:

• Name
• E-mail address
• Postal address
• Telephone number(s)
• Date of birth
• GP details
• An emergency contact name and phone number
• Medical conditions and medication

By your giving all or part of the above information, it is understood that you consent to me storing your personal information.

My lawful basis for holding and using your personal information

Most of the personal information I process is provided to me directly by you for one of the following reasons:

If you have had counselling with me and it has now ended, I will use legitimate interest as my lawful basis for holding your personal information.

If you are currently having counselling or if you contact me because you are considering counselling, I will process your personal data where necessary for the performance of our contract.

The GDPR also makes sure that I look after any sensitive personal information that you may disclose to me appropriately. This type of information is called ‘special category personal information’. The lawful basis for me processing any special categories of personal information is that it is for provision of health treatment (in this case counselling) and necessary for a contract with a health professional (in this case, a contract between me and you). This personal information might include for example:

• racial or ethnic origin
• political opinions
• religious or philosophical beliefs
• trade union membership
• genetic data, biometric data
• health data
• sex life and sexual orientation

How I use your information and how long it is stored

(a) Initial Enquiries

I collect personal data from when you enquire about my counselling services to set up an initial appointment. This information includes your name, email address, and telephone number. If you decide not to proceed with my services, all your personal data is deleted within 30 days.

(b) While accessing counselling

I collect and use information about you to enable me to provide counselling services, for general management and the administration of your counselling sessions and to ensure your safety and the safety of others. This information is collected on a client information form which is stored in a locked filing cabinet that only I have access to.

I keep brief notes of our counselling sessions. These notes do not include any personal information that would identify you. They have a client reference number. The notes are kept separately from your client information form and are stored electronically with password protection. Emails and text messages are deleted within 30 days of receipt or being sent unless I consider them necessary for the provision of counselling services.

(c) After counselling has ended

Once counselling has ended your client information form will be confidentially destroyed by shredding. I will need to keep details of your name and date of birth as this enables me to identify your notes. This information will be retained for 7 years after counselling ends.

I will retain my notes of our counselling sessions for 7 years, after which they will be expunged.

Any retained emails or text messages still held will be deleted.

(d) Master Client List

I keep a secure master list of clients containing your name, date of birth, reference number, and the dates of your first and last sessions. This helps me manage my practice and meet professional and insurance requirements. The list is stored on a password-protected laptop, the spreadsheet itself is password-protected, and access is limited to me. Individual client records are retained for 7 years after their final session after which your entry is securely deleted.

Third party recipients of your personal data

Please be assured that I will never pass on your personal information to any third party for the purposes of sales, marketing or research purposes.

I may need to break confidentiality where I have a legal or ethical duty to do so. This can include where you or another person may be at serious risk of harm, if you infer knowledge of or involvement in behaviours that may, in my opinion, lead to harm or neglect of children and vulnerable adults, where I am required by law to do so or if I am required by a Court Order. If I need to break confidentiality I will try to speak to you first depending upon the reason for the breach. Third party organisations may include your GP, Ambulance Service or the Police depending upon the circumstances.

My professional membership body requires me to undertake monthly supervision to enable me to reflect on my practice. During supervision I may discuss your sessions with my supervisor. Confidentiality also exists between my supervisor and I. I do not disclose personal identifying information about my clients to my supervisor.

Some of your personal information will be shared with third parties to fulfil legal and financial obligations such as an accountant for tax and accounting purposes and HMRC. Please be aware that my bank, card payment provider or mobile phone operator may have access to certain information. I encourage you to review the privacy policies of these third parties, as they govern how your data is handled by them.

I have appointed a Clinical Executor. In the unfortunate event of my death or serious illness meaning I am no longer run my practice they will have access to your contact details to inform you of the situation and to help you with an onward referral if necessary.

Your data protection rights

Under data protection law, you have rights including:

(a) Your right of access

You have the right to ask me for copies of your personal information.

(b) Your right to rectification

You have the right to ask me to rectify personal information you think is inaccurate. You also have the right to ask me to complete information you think is incomplete.

(c) Your right to erasure

You have the right to ask me to erase your personal information in certain circumstances.

(d) Your right to restriction of processing

You have the right to ask to restrict the processing of your personal information in certain circumstances.

(e) Your right to object to processing

You have the right to object to the processing of your personal information in certain circumstances.

You can find out more about your rights at ico.org.uk/your-data-matters.

Please contact me via my website contact form or by calling 07517 840683 if you wish to make a request regarding any of your personal information I may hold about you.

Additional Information for June Reid Counselling website

(a) Website Cookies

This website uses both strictly necessary cookies and google analytics to function and improve your experience. Necessary cookies are essential to protect the website against attacks. These cookies do not require your consent and you can only disable them by changing your browser. Google analytics is a third-party service which places non-essential analytics cookies to gather anonymous data on how visitors use this site. You can manage your cookie preferences at any time through the website’s cookie consent tool.

(b) Other websites/Third-party links

This website contains links to other websites and applications. My privacy notice only applies to my website. By clicking on external links this may allow a third party to collect or share data about you. You are advised to read any third parties’ privacy notice.

(c) Enquiry Form

If you fill in the contact form on my website, that data is temporarily processed on the web host before being sent to me by email. This data includes your name, telephone number, email and any brief description written by you.

(d) Data Processing

The June Reid Counselling website is hosted in the UK.

Data security

I will take all reasonable precautions to prevent the loss, misuse or alteration of the data you provide to me.

Online Security

• Online counselling sessions use Doxy.me a secure healthcare-focused video platform that is end-to-end encrypted. Only you and I can access the session’s audio and video. Sessions are not recorded or stored, and no identifying data is retained by Doxy.me. You do not need an account or software. I will provide a link. Doxy.me acts as a data processor under UK Data Protection laws, and I remain the data controller responsible for your personal information.
• No online communication or digital storage is 100% secure. Cyberattacks, technical failures, and other risks beyond my control could potentially compromise the privacy of electronic communications.
• For your own security and privacy, please ensure you use a private, secure, and password-protected Wi-Fi network for our sessions. Avoid using public or unsecure networks. Additionally, please use a private computer, phone, or tablet rather than a shared device and if possible, use headphones to protect against being overheard. I am not liable for any breaches of confidentiality that may occur as a result of using an unsecured network or device on your end.
• For email communication I use proton mail which provides end-to-end encryption to help protect your privacy. Email and text messages are not fully secure. They can potentially be intercepted, read, or stored by unauthorised third parties. I only use email and text messaging for non-confidential matters such as scheduling appointments, billing, or general administrative communication. By choosing to communicate with me using email or text you acknowledge and accept these risks.

Changes to this policy

I reserve the right to amend this privacy notice. You are advised to check the website for updates.

Complaints

If you have any complaint about how I handle your personal data you can contact me via my website contact form or by calling 07517 840683.

You can also complain to the ICO if you are unhappy with how we have used your data. The ICO’s address:
Information Commissioner’s Office, Wycliffe House, Water Lane, Wilmslow, Cheshire, SK9 5AF.
Helpline number: 0303 123 1113
ICO website: https://ico.org.uk

Date created: 26/10/2022
Last updated: 30/10/2025

Welcome to my website. If you continue to browse and use this website, you are agreeing to comply with and be bound by the following terms and conditions of use, which together with my privacy notice govern June Reid Counselling’s relationship with you in relation to this website. If you disagree with any part of these terms and conditions, please do not use our website.

About me

junereidcounselling.co.uk is owned and operated by me. I am a sole trader and my business address is Unit 9 Little Ann Bridge Farm, Andover, Hampshire SP11 7DN. I can be contacted at my contact form.

The use of this website is subject to the following terms of use:

Changes to my website

The content of the pages of this website is for your general information and use only. It is subject to change without notice.

Accessing my website

Every effort is made to keep the website up and running smoothly. However, I take no responsibility for, and will not be liable for, the website being temporarily unavailable due to technical issues beyond my control.

Limit of liability

The information contained in this website is for general information purposes only. The information is provided by me and while I endeavour to keep the information up to date and correct, I make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, services, or related graphics contained on the website for any purpose. Any reliance you place on such information is therefore strictly at your own risk. It shall be your own responsibility to ensure that any services or information available through this website meet your specific requirements. In no event will I be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this website.

Intellectual Property Rights

This website contains material which is owned by or licensed to me. This material includes, but is not limited to, the design, layout, look, appearance and graphics. Reproduction is prohibited other than in accordance with the copyright notice, which forms part of these terms and conditions. All trademarks reproduced in this website, which are not the property of, or licensed to the operator, are acknowledged on the website. Unauthorised use of this website may give rise to a claim for damages and/or be a criminal offence.

Third Party Links

From time to time, this website may also include links to other websites. I have no responsibility or control over the nature, content and availability of those sites. These links are provided for your convenience to provide further information. The links do not signify that I endorse the website(s). The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.

Governing Law

Your use of this website and any dispute arising out of such use of the website shall be governed by and construed in accordance with the law of England and Wales.

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