Time to Talk ............. And Listen

Time to Talk ............. And Listen

Many of you have now been in ‘lockdown’ and even self-isolation for a number of weeks now - and we need you to know that we have available ears if you need to talk.


We are extremely lucky to have a number of counsellors working here at the centre - and they are always available to you.


Our counsellors continue to work with clients by telephone and online, but we also wanted to share some of their tips with all of you.


Lucy McIvor


Lucy has experience in a range of issues including abuse, anger issues, anxiety and stress.


She believes that every emotion has a place, anger is an important emotion, suppressing it will only make it worse. By holding on to the anger you are literally holding it until another time, instead, acknowledge how you are feeling and work through releasing it.


Coping skills


Recognise the symptoms you feel when you are angry such as; "I start to shake" "I can’t think straight" "My face feels hot" and once you recognise these symptoms you are able to do something about it whilst your anger is weak.


Recognise your anger triggers (what causes you to feel angry) and make adjustments accordingly. This could mean avoiding a touchy conversation when tired, hungry or upset.


You could use a diversion. If you are able to distract yourself until you are calmer, you can then return to the situation and work through it in a healthier way. Examples of diversions include;


  • Go for a walk

  • Watch a movie

  • Do some gardening

  • Read a book

  • Listen to music

  • Write in a journal

  • Have a bath


Be gentle with yourself, in the situation we find ourselves in right now you could be spending more time with loved ones than you ever have before, allow yourself regular breaks to be alone.



Jade Taylor


Jade specialises in working with children but also supports adults. She shares some creative ways to adapt grounding and breathing techniques for children - the time can be doubled for older children.

Using the breathing exercise below Jade suggests using an expandable magic ball. If your child sometimes likes to do things their way then using the ball can be a disguise to slipping in breathing techniques. She says you can get creative and use anything in the house, even slime!


  • Inhale - breath in slowly through your nose for two seconds.


  • Pause - hold the air in your lungs for two seconds.


  • Exhale - Breathe out slowly for three seconds


  • Repeat - for at least two minutes


Jade says she also uses bubbles. Easily made with washing up liquid and your fingers or a straw.

Using the breathing techniques (with the exhale blowing the bubble) she says it helps bring little ones back into the present, allowing parents to start a dialogue about what’s going on for them during this time.


Jacqueline Hampton

Jacquie is an experienced therapist, coach and trainer who works with both adults and young people.

She has significant experience in the corporate, education and voluntary sectors and has this advice for those now working from home.


  • Find a routine that works for you and whoever you are sharing your space with right now - that may involve taking some time to think and talk about what you feel you need.


  • Keep the communication going with other people even if that’s via the phone or video rather than face to face.


  • Try to include some regular exercise including something to help your mental and well as physical health such as meditation or keeping a journal.


  • If you're working from home, also think about putting in some boundaries between your work and non-worktime and look at how you transition between the two.


Hilary Stock


Hilary is a counsellor and psychotherapist whose approach, psychosynthesis, recognises meaning in distress and sees crises as opportunities for hidden potential to emerge.


She says:


When we’re up against something we feel powerless to change, it can really help to remember that it is within our power to change our relationship to it.


In situations that feel beyond our control such as the current pandemic, it's all too easy to get caught up in our emotional response, be that anxiety, fear, grief, frustration ... and lose sight of the bigger picture.


What happens if we take a step back, ask ourselves what else is there, how might I see this differently, what is being asked of me, what qualities within myself could I draw on or develop that would serve me at this challenging time and beyond?


If this feels too difficult to do alone, the therapeutic relationship offers a safe space where you can be supported by an empathic trained professional to navigate these challenges and turn them to your advantage.


Talk to us


If you would like to speak to any of our counsellors in person you can find their contacts here https://integralhealthshrewsbury.com/about-us/our-practitioners/

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About the Centre

The Centre for Integral Health was started in 2013 by director Ben Calder after studying Integral theory since 2011 and over 10 years of professional practice of kinesiology and Bowen fascia Release Technique, coupled with the desire to explore the application of the Integral Model in relation to health.

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