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10 Journal questions to Reflect on 2016 and plan for 2017

29/12/2016

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The time in between Christmas and a New Year is a great time to reflect on your accomplishments over the last 12 months.  It is a natural pause point to assess progress.

Where have you been?  What might you have done differently?    How was 2016? 

Where are you going? Do you have rough plans?  Where do you want to go in 2017?

Here are our 10 Journal questions to Reflect on 2016 and plan for 2017:

Carve out some quiet time with your journal and your favourite pen, pour yourself a lovely cup of tea, or something stronger and take each journal prompt in your stride.  You can choose to do this all in one go, or you may want to take breaks, let things settle and return when you next have time available.  If you can, do your best to complete by 31st.





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  1. Where were your accomplishments? What are you most proud of from your achievements in the past year?  Can you list a few that felt like you were winning?  They can be small, large, or in betweeny. Acknowledging and celebrating these is the first step to reflection.
  2. What did you enjoy most? What really lit the flame for you in 2016?  Was it work?  Relationships?  Studying?  Do you feel like you're enjoying what you're doing or how you're being?  If not, this question may prompt some changes in job, career or lifestyle. 
  3. Where did you flop?  Take a look at where you feel like you didn't succeed?  It's tough when we sometimes don't get it 'right' (whatever that looks like) but recognising where we flopped can often springboard us forward into something else.  We have to be honest about what wasn't working in order to find what may work for us next year. 
  4. Are there any regrets?  Sometimes we don't want to consider regrets, but they can be a guide to what we passed up.  Is there anything that you wished you had devoted more time to doing?  These questions will dig deep but they can help you clarify what it is your spirt wants. 
  5. What lessons did you learn? Was there anything that you felt you learnt?  Where did they come from?  Can you be clear about them? 
  6. What will you do differently?   We can only control ourselves and we have a choice with certain behaviours.  Was there anything that you did that you need to acknowledge? 
  7. What is the status of your goals? Did you have any goals from last year?  If so, did you reach them?  Do you like the word goals, if not, change it. 
  8. Is there anything you need to do more of in your life?   What activities do you need to do more of?  What are you not giving your time?  Where does the passion lie in your life and what lights you up?
  9. Is there anything you need to stop doing?   Is there anything you can think of that you need to stop doing in 2017?  Now is the time to reflect and write it down.
  10. Do you have any passion goals for 2017?   This activity of reflecting and reviewing our lives every year is important.  We need to be flexible to changes but we have to have some kind of road map to help lead us from our head to our hearts. 
 
Take the time to reflect - it's a great habit to form, especially if you're thinking of being a counsellor or are already training to be a counsellor. 

If you're thinking about studying with Counselling Training Liverpool, then our Introduction to Counselling begins on Wednesday January 11th, for 10 weeks, the cost is £130.

Get in touch here if you'd like to apply.
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3 Natural Ways to De-stress on your doorstep during the holidays

14/12/2016

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Are you juggling preparations for Christmas and working full time and studying?

Dealing with a family issue that's making you feel overwhelmed and overloaded?

Working on your coursework and assignment?

Did you answer Yes to any of those questions?

Let's focus on 3 natural ways to de-stress on your doorstep.

Green Space.

A daily dose of green space can really boost our health - and fast.

We hear of this all the time don't we, but do we 'really' add it into our 'self care tool box?' Do we take it seriously?

Green Space - what do we mean by that - you don't have to move to the forest or the heart of the country (although that would be lovely), grounding amongst grass and being side by side to trees is enough.

According to Matthew White, environmental psychologist, "just looking at green space lowers stress hormones and increases calming alpha waves in the brain."

So when was the last time you made a detour to take in some green space?

When did you stop and take yourself out to a local park, your garden, a small cove of trees?

Having a dog gives us an excuse to get access to green space - but what about getting access for yourself - at your pace, during your own timetable, without rushing?

How about going somewhere different rather than the same park or the same route.

We came across this term the other day called Forest Bathing - this is the Japanese inspired practice of woodland walking but with science and research behind it - Trees give off a protective chemical thought to lower blood pressure and reduce stress.  

Interestingly Walk and Talk Therapy (counselling therapy and walking) is becoming more and more popular around the world. 

Walk and Talk Therapy - you can read some of the benefits here in 'Taking Therapy Off The Couch'

Counsellors and psychotherapists who instead of seeing patients in a traditional office setting, combine walking with psychotherapy.  

Interesting.

"It's very similar to traditional psychotherapy," one counsellor says, "except you are walking while you are talking about issues. I have found that bringing a little bit of movement enriches the counselling session. My clients are intrigued by the idea and are naturally drawn to being outside."

What are your thoughts about this?  



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So here are our 3 Natural Ways to de-stress on your doorstep.

1.  Find a local park that you have never been to and go there. Plant your feet in the grass.  No mobile phones allowed - take a book, a cup of tea and sit for 15 minutes.  If you'd like to walk barefoot in the grass, do it.

2.  If finding time is a problem right now, then how about detouring to work via a different greener route, is that possible?  Is there a park along the way that you could stop by and sit for 3 minutes to watch the leaves on the trees?   If you can park near trees, lower down your window, close your eyes and absorb in their neutralising chemicals.   Take 10 minutes out of your lunch time, before work, or after work to detour via a local park.  In Liverpool, we are lucky to have pockets of small parks and green spaces dotted around our city so there is always somewhere green to sit or somewhere to be near your place of work.

3.  Find or Create a Walking Group - friendship, walking and green space is a gorgeous mix, why not seek out, or create a walking group of your own.  If you're studying at CTL on the Level 3 certificate or the Level 4 diploma, you will have formed a reading group, why not take yourselves out for a walk and talk instead of being inside? Discuss your next week's reading walking and talking instead.

Hope this has been useful for you.

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Places are also filling up for our Basic Counselling Skills
Wednesday 11th of January 2017
6.15 - 9.15pm  for 10 weeks
Cost: £130 
Get in touch here if you'd like to apply.
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Coping with grief during the holiday season

7/12/2016

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When you're counsellors in training, you can often see clients who are coping with bereavement and loss.  At this time of the year, clients may be feeling sad about family and friends that they have lost. 

Whether their loss is recent or the holidays are bringing an old loss to the surface, the holiday season can be an especially challenging time.
 
Grief is a time of re-assessing priorities.

It calls everything into question.

It’s not uncommon to gain/lose friends, change jobs, or set new goals after someone we care about dies.

It is also a time of taking stock of how to celebrate the holidays. Sometimes short-term or permanent changes are needed in order to cope and ultimately make the holidays enjoyable again.

Here are some suggestions that can support them.

  • Find ways to remember their loved one: Some ideas: make a donation to a meaningful charity, volunteer in his/her memory, light a candle. some clients buy special Christmas tree ornaments.

  • Make time for themselves:  Some ideas: take a day off and spend it in reflection, self-care, or plain old fun like a hike or going to a movie.

  • Give themselves permission to say “no”: Some examples: It’s OK to decline party invitations.

  • Change some holiday traditions. Some examples: I had clients who decided to rent a cottage and go away for the holidays; spending the holidays in their usual way with family felt too painful. Less dramatic changes might be to go to Christmas eve services after not having been in years or going out for Christmas dinner instead of cooking at home.

  • Doing something for others. Some examples: Give of their time, talents, or finances by donating food to the homeless shelter. Helping others is a proven way to improve mood.

  • Express their feelings. Some examples: talk to a religious leader or therapist, a friend, write in a journal, or attend a memorial service.
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Moving beyond Blame; Dr Brené Brown

24/11/2016

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Whilst undertaking your counselling training or thinking about beginning your counselling journey, we are always actively encouraging you to read outside of your reading texts to find different perspectives.

This journey is not only about learning counselling skills and theory, it is equally about developing **yourself** as a person, so that you can bring your congruent and empathic self to the counselling relationship in a non-judgemental way.

You may have already heard of Brené Brown, Ph.D, LMSW.  She's a research professor at the University of Houston Graduate College of Social Work and has spent the past decade studying vulnerability, courage, worthiness and shame.

Her 2010 TEDx Houston talk on the power of vulnerability is one of the most watched talks on TED.com, with over 15 million views. She gave the closing talk, Listening to Shame,  at the 2012 TED Conference in Long Beach.


Below is a wonderful little insight that takes a snapshot of her talk on Blame.  Here's what you may get from this short mini:
  • Blame is the discharging of discomfort and pain.
  • It has an inverse relationship with accountability.
  • Accountability by definition is a vulnerable process.
  • Blaming is how we miss opportunities for empathy, because we spend our time making the connections on whose fault it was.

Illustrator Katy Davis (aka gobblynne) has produced this RSA short taking a short sample from one of Brene's talks.

Put the books of Brené Brown on your reading list and begin to acquaint yourself with her teachings and research.

It's good stuff!

If you haven't already, why not consider the Basic Counselling Skills beginning Wednesday 11th of January 2017 from 6.15  -9.15pm for 10 weeks.  Cost: £130
Get in touch here if you'd like to apply.

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Cultivating a meditation practice

20/10/2016

 
One of the most important areas for discussion when practising in a front facing profession and in this case, counselling, is looking at our own self care. 

We have an obligation to look after ourselves and create systems that support us in our profession, whether we're working in private practice, or within an organisation.

Systems can be organisational systems, support networks, however, a meditation practice is just as important and is a system to support, nurture and ground you when you're working with clients.

Meditation and feeling grounded and calm starts here. 

The word seems to conjure up all sorts of feelings for people.

They try it and it doesn't 'work'. 

People have a go at meditation and they want to empty their mind of all thoughts, this is an extremely difficult thing to do.  When that doesn't happen (and it usually takes years and years of practice) they believe they 'can't meditate', they give up and don't bother.

Here's the thing, meditation really just means setting aside some quiet time every day to sit still.

Really?

Yes, that's what it means.

What you do during the 'sitting still' can be up to you.

Some people just focus on being mindful of their breathing.

Some people count their breath, hold it and then exhale.

Some people use a prayer or an affirmation and say it in their mind.

Some people use a Sanskrit mantra to help the mind to stop whirring.

Some people will look at a candle flame.

Some people will listen to music and lie down/sit in a chair/on the floor.


Meditation is code for 'Stopping.'

It will be different for everyone however the gem of meditation is finding the time and setting this aside as part of your daily practice. 

One of the ways that works well to soothe the mind is to choose a particular mantra or phrase. 

Saying this over and over to yourself, you'll find that you may suddenly remember an item for your shopping list!  if you do, say 'thank you' and return to your mantra/phrase.

If you remember that you need to call a family member, say thank you and return to your mantra/phrase.

Meditation is an accumulative practice, it builds up within your body, mind and spirit and you suddenly find, after a month of doing it, that if you miss one day, you'll miss it.

Mantras to help you:

I am feeling Calm
I am feeling Confident
I am feeling Courageous

I am
So Hum (Sanskrit for I am )

**Google 'Mantras' and you'll find a plethora of Sanskit and modern day phrases.**


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Why does it matter?

The BACP Ethical Guidelines 2015 cite the "Care of self as a practitioner"

We will take responsibility for our own well being as essential to sustaining good practice by:

a. taking precautions to protect our own physical safety.
b. monitoring our own psychological and physical health.
c. seeking professional support and services as the need arises.
d. keeping a healthy balance between our work and other aspects of life.
Taking time out in your day, every day, is taking responsibility for your own well being. 

Whether you choose to meditate every morning before your day begins, or whether you begin to meditate in between client sessions having 3 minutes of quiet stillness. 

You will find your own way.

The way you treat yourself is the first step to becoming a counsellor.

You can't be non-judgemental and have unconditional positive regard for your clients if you're judging yourself, fostering negative self talk, or not looking after yourself. 

Looking after your own emotional self and physical self is a priority.

Being negative to yourself, judging your own behaviour and criticising your own self will reduce once you begin to look after yourself and be kinder. 

Making the space to meditate every day will build good practices into your day.




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How to tell the difference between Advice, Guidance and Counselling

19/9/2016

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Sometimes people may be wondering what the differences are between advice, guidance and counselling.  At the very start of the Basic Counselling Skills Course, we explore this very question.  (Read here the 6 benefits of studying this 10 week course.)

Let's start from the fundamentals: The BACP (British Association for Counselling and Psychotherapy) have defined Counselling :-

Counselling and psychotherapy are umbrella terms that cover a range of therapies. They are delivered by trained practitioners who work with people over a short or long term to help them bring about effective change or enhance their wellbeing.
(BACP, 2012).

If you have experienced a COUNSELLING session, you know that ADVICE and GUIDANCE are not used.

  • Counselling offers you the opportunity to be in a safe and confidential relationship with your counsellor so that you discover and reconnect with your true self. 
  • It is a two way exchange that enables you to explore your problems safely and in confidence.
  • Counselling helps you to understand the problem.
  • It assists you to either resolve the problem or come to terms with it.
  • Counselling is a facilitative process.

You have a probably been in situations when ADVICE is being given to you:

  • Getting advice often gives you someone else's opinion.
  • It offers information, that is accurate and current (hopefully!)
  • It widens your choice by informing you of your rights and options.
  • It gives recommendations and suggestions.
  • Advice can often be persuasive.

We're talking good advice here - there is bad advice, which does none of the above!

Have you experienced GUIDANCE, perhaps from a careers advisor?

  • Guidance helps you develop self-awareness.
  • It encourages you to take responsibility for choices.
  • It helps you be aware of and have access to accurate information in order to make informed choices.
  • It offers you opportunities to develop decision-making skills.
  • Guidance is encouraging process.


The basic counselling training course is not a replacement for seeing a counsellor; it is an opportunity to become more self-aware, to develop basic counselling skills and get a taster for further training courses.

You can read more about the course here. 

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6 key benefits of the Basic Counselling Course

5/9/2016

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We teach the Basic Counselling Course four times a year and it is becoming increasingly popular as people apply the content and the learning to their workplace setting.  

The  Basic doesn't necessarily mean you want to change careers and train to be a counsellor. 

What we are hearing from our students is that it helps them immensely within their day to day job.

This is one of the wonderful by-products of this course - one that we wanted to highlight because...
it introduces you to applying counselling skills to your own life, your working life, your community life ... although it is a requirement for further counselling training Level 3 and 4, in its own right, independently, this course can be life changing.

When we talk of applying counselling skills, we refer to learning about listening, really listening, showing empathy, not judging others and being genuine in your interactions.  This of course is priceless for our working environments but also our family homes, our community and our social circles.

So here's a little snapshot about the Basic Counselling Skills Course:-
  • They run in October, January, April and July.
  • It is also known as the Level 2, sometimes referred to as the Introduction to  Counselling.
  • It offers you 30 guided learning hours, (that means teaching time.)
  • You will be introduced to the nature of counselling work but more so you will get the opportunity for self development.
  • It is not a replacement for personal counselling therapy.
  • It is a journey and exploration into a very inviting and exciting helping profession - a way of being.

This is the foundation stone of the 10 week programme - your own self development.

The course that we offer at Counselling Training Liverpool is taught by enthusiastic teachers and practising counsellors : -

* * * * * * * * * * * * * *  * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

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Here are 6 key benefits and ways it can be life changing

1.  You will begin to keep a reflective journal on a regular basis.
This may be very new to you and we share techniques and tools along the way.  Keeping a journal helps you look at situations in your life and reflect upon them, whether they be interactions with work colleagues, clients, family members or friends. 

2. You will begin to look at and experience 'listening' in an entirely new way.  
During the 10 weeks you will explore what listening skills actually are, plus more importantly, how to use them.  You will be be listened to and you will learn to listen.   As you begin to learn new ways of listening, you will find that this enhances your relationships, both personally and professionally.

3. You will enter the world of verbal and non verbal communication.
Here's where you begin to look at how we all interact with those around us, without saying one word.  You will start to stand back and read how someone is feeling from their body language.

4. You will begin to learn the difference between sympathy and empathy. 
Suddenly your world opens up as you examine the differences and you recognise that empathy  is the capacity to understand or feel what another person is experiencing.

5. You will explore the areas of trust and confidentiality
These are key components to using counselling skills and no doubt, you will be aware of them, but here we will put them into context for you within a counselling setting as well as a work setting. 

6. You will be looking at prejudice and stereotyping.
In order to be non judgemental when counselling, you have to explore your own views, during this course you will gain an awareness of how you feel and how you behave.

Ultimately you will be developing your confidence and self esteem and from feedback from our students, this introduction to counselling really does enhance your emotional and social skills, helping you to understand yourself and your relationships more clearly.

Are you able to attend for 3 hours a week for 10 weeks? 
The next course begins on Wednesday October 5th, 6.15pm - 9.15pm
£130

Get in touch request more info.

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The results are in: ABC External Moderation 2016

3/8/2016

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Those of our students completing the Level 3 Certificate in Counselling and Final year Level 4 Diploma in Therapeutic Counselling will be very aware that the External Moderator from ABC was coming on 29th July.

Everyone, including the Level 4 first years, were finalising their portfolios for her visit.

The activity and admin level leading up to this visit can never be underestimated. 

This is a crucial time when all of your hard work and our processes and systems comes under inspection.

We are delighted to report that EVERYONE PASSED!!!

CTL received some FABULOUS feedback, which delights us too!

We are really pleased to have this under our belt for another academic year.

So whilst we take some time off to realign and recalibrate we hope you're having a great summer - there is some sun out there and we are due for a heatwave (apparently!)

There are still places on our Basic Introduction to Counselling, which begins on Wednesday 5th October at 6.15pm.

Please contact us to register interest and apply.

We look forward to meeting our new students again and welcoming back students who are progressing on to the next levels.

With our good wishes, have a great summer.
CTL
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7 questions for ponder and prepare for interviews

20/7/2016

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It is often during the summer where you find yourself thinking about the new academic year. 

For some, September is like a new start. Enrolling on a course, applying for a new job, changing career direction.

Here at CTL the wheels have been turning behind the scenes for months now, as we fill our courses for September.

Potential students who are about to start the 10 week Basic Counselling Skills Course or still applying - we still have some places - click here to read more about it.

Individuals starting the Level 3 Certificate in Counselling Skills.

Students beginning the Level 4 Diploma in Therapeutic Counselling.

In addition to those students progressing to the 2nd Year of the Level 4  Diploma.

It is a busy time!

We get asked a lot......

How can I prepare for an interview?

Whether it's an interview here at CTL or perhaps a counselling placement, or a promotion at work, or another training organisation, we wanted to offer you our 7 questions for preparing for interview.

If this doesn't apply, you may find it useful to come back to, when the time arises.

It may be something to contemplate and prepare.

Remember Interviews tend to be filled with Open Ended Questions.

Open ended questions can often leave you struggling to contain yourself - we can all ramble when we're asked to explain our commitment to our career, or why we are interested in a particular organisation.

The key here is to remain as calm as you can and practice before with a colleague.

Mock interviews are not just for school leavers, or university applicants.    

  • Hear yourself talk and articulate yourself.
  • Gather feedback about your body language.
  • It may be useful to record audio of the interview. 

If this is your first time in a LONG time, then try to find at least 2 people to interview you - preferably within the counselling field, if you're applying to a counselling course, or someone at work.


So here are our 7 interview questions

1.  What are your 3 key strengths?

2.  What work values are important to you in a career? 
(Work values are things like, independence, travel, security, risk, recognition, autonomy.)

3.  Do you have an area for development, what is it and how do you wish to build on this skill?

4.  Tell us about a significant achievement?  What makes you feel really proud?

5.  If you're applying to a counselling course,  are there any counselling theories that interest you?

6.  Can you give us an example when you worked with a difficult person?

7.  Tell us about how you work in a team?  Can you give us an example of a team task?

 Hope this helps.
Are you thinking about training to be a counsellor? 
Our 10 week Basic Counselling Course starts in September 2016
Registration is open and we still have a few places.
Email us to get more information
visit here to read more about it.
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Next Steps: Creating a Vision Board for your future self.

6/7/2016

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A vision board is not about being creative and it’s certainly not about being seriously artistic. 

It’s about relaxation and about meeting your true self.

Enabling you to visualise a representation of what you are inviting into your life.  

It’s a map of your world.

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This is a perfect tool to end your academic year of study with us at CTL and perhaps visualise your new counselling role, maybe a new job. It could be that you're going to start your counselling journey in September, or progress on to a higher level course.  Either way, this is applicable to everyone.

How to start?

You're going to make a vision board that is a collection of images that show your desired realities, It helps you focus your energy on a desired goal or a group of goals.

Goals with Soul

You choose either one of the areas below, or create a board that incorporates all of them!
  • Health
  • Self-image
  • Relationship(s)
  • Job/Career
  • Creativity
  • Family/Friends
  • Travel
  • Spirituality

This list is only limited by your imagination.

What you'll need:

1.  1 x A2 piece of card, any weight is fine, if you wish to go bigger, then go for it.  A1 it is!

2.  A stack of magazines 20+ - find a variety of magazines; i.e photography, travel, fitness, national geographic, mens, womens, crafting, art, animals, cars.    Ask at your local hairdressers, or dentist for what they may be throwing out/recycling.

3.  A Glue Stick.

4.  Scissors

5.  Sharpies/Marker pens

6.  Plain paper for writing power words

How to create your Vision Board

Begin with Relaxation

It is always preferable to get quiet, and be still.  For about 10 minutes focus on your breathing and relax your brain.  Take this time to meditate with a guided meditation, or simple play some relaxing music to allow yourself to relax and tap into the part of you that is going to connect with your inner dreams.  You can use this music below from Paul Collier to quieten your mind.

Music

Music is really important as you vision.   Create a playlist that invokes calm and feels really soothing to you.

You will need this as you begin to flick through and scan the magazines.
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Begin

Choose any magazine and start to flick through.

Notice what catches your eye

Colour, Word, Image

Cut it out and put it to one side

Don't spend time analysing, cut it out and put it to one side.

When you have quite a stash of cut outs

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The cutting out is a process in it's own right.  Spend at least 30-40 minutes cutting out

Then turn to your lovely clear A2 or A1 piece of card and start to stick down the images and words that mean something to you as you now look at them again.

Do you feel a flicker of eagerness when you look at the image you have chosen?

Does your heart skip a beat?

Can you sit staring at that picture for a long while?

Are you taken off into a new adventure?

If you answered yes to any of these questions, then you know you're on the right track.


How to use your Vision Board in your daily life


My suggestions are to keep your finished piece private, if you can. 

Don’t put it on show as others may choose not to appreciate it the same way you do, so only share it with those people close to you. 

Place your vision board somewhere you will see it every day, where you can lose yourself in some of those images and you can think, see, feel, hear what it would be like to “be in it”.

After a while you may find you don’t resonate with it, that’s the time to change its location, perhaps put it away and let things settle. 

Sooner rather than later, you’ll realise if you want to do another one.

The idea of the vision boards is to show YOU in your ideal scenario with your goal fully realised.

If you can, make sure you put yourself in the picture.  For a realistic effect use a photograph of yourself. 

Show yourself, being, doing, or having your desired objective – travelling round the world, proud author of your new book etc.

Show the situation in its ideal, complete form, as if it already exists.

You don’t need to indicate how it came about. 

This is the finished product. 

Don’t show anything negative or undesirable.

Make it believable to you.

Include positive statements if you'd like to.  For example “Here I am reading my certificate for my Level 4 Diploma in Therapeutic Counselling."

This is the first step of creating a visual cue to what it is you’re aiming for. 

Now we make sure that we keep this representation handy and somewhere where we see it every day.

We would love to know if you have made your Vision Board, why not tell us in the comments below?

​JD 
Are you thinking about training to be a counsellor? 
Our 10 week Basic Counselling Course starts in September 2016
Registration is open and we still have a few places.
Email us to get more information
visit here to read more about it.

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Counselling Training Liverpool Ltd
Port of Liverpool Building
Suite 1 and 5, Ground Floor
Liverpool
L3 1BY

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