Talking Steps Therapy

Talking Steps Therapy Individually tailored Psychotherapy, Counselling & Hypnotherapy, just for you. I specialise in anxiety and sleep but can also help with a wide range of issues.

Please get in contact to find out how I can help you to feel happier again. You deserve to feel more like you. My goal is to help you to feel more like you, as quickly as possible… so that you can go ahead and enjoy your life. Feeling like you are stuck is immensely frustrating, especially when you have realised that you are indeed stuck and you just want to move forward. At Talking Steps Therapy

you are able to overcome your difficulties in a gentle, compassionate and non-judgemental environment whilst understanding why you feel the way you do. I became a therapist after going through therapy myself. I have sat in the chair in which you will sit and, although everyone’s experience is unique, I know just how unsettling it can be to take the first step toward getting help. Let me tell you now that just by reading this, you have already taken your first step toward improving yourself and toward getting the help that you need. I specialise in working with people who suffer from anxiety, panic, stress, depression, sleep, and self-esteem issues. Even if you don’t actually know what you’re feeling, you can come along and together we will unpick what’s affecting you whilst working towards a specific goal – to make you happier. We will work together in the right way for you, to allow you to make the positive changes that you want to make. I work by:
- listening to your needs and understanding them.
- Working with you to establish a clear set of goals that are both manageable and achievable.
- Helping to guide you throughout your journey so that you always feel supported and safe. As an integrative Hypno-Psychotherapeutic Counsellor, I am trained in many different styles of therapy. This means that you don’t need to worry about finding the ‘right style’ for therapy for you. I will flex and adapt between styles when necessary, creating a totally bespoke, expert therapeutic experience, just for you. Your sessions will be between 50 and 60-minutes longs and will take in-person at my consulting rooms in Westhoughton, Bolton. Sessions can take also take place online or outside using Walk & Talk therapy – The choice is yours. The expert help you need is available at Talking Steps Therapy. Please get in touch or look at my website https://talkingstepstherapy.com if you would like any further information. Thank you for your time. I look forward to working with you.

17/07/2025

🌱 When a panic attack hits, it can feel terrifying – like you're losing control or something terrible is happening.

🌿 Your heart races, your breath quickens, and your mind floods with fear. But here's the crucial truth: a panic attack is a surge of intense anxiety, and it will pass. You are safe.

🌳 The key is to ride the wave and gently guide your body back to calm. Here are some immediate strategies to help manage a panic attack when it's happening:

1. Focus on Your Breath (4-7-8 Technique): Inhale slowly through your nose for 4 counts, hold your breath for 7 counts, and exhale slowly through your mouth for 8 counts. This signals to your nervous system that you're safe. Repeat.

2. Ground Yourself (5-4-3-2-1 Method): Engage your senses to pull your mind back to the present. Name:
- 5 things you can see
- 4 things you can feel (e.g., clothes on your skin, feet on the floor)
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste

3. Find a Safe Spot: If possible, move to a quiet, private place. Sit down, or lie down if that feels better.

4. Remind Yourself: Repeat a calming mantra: "This is anxiety, it will pass," "I am safe," "I am strong."

5. Engage Your Body: Gently clench and release your fists, or press your feet firmly into the ground. This can help release some physical tension.

☀️ Remember, panic attacks are scary, but they are not dangerous. You are stronger than you think, and you have the power to navigate through them. Be kind to yourself.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

26/06/2025

🌱 Do you ever find yourself staring at the ceiling at 3 AM, mind racing, even though you're exhausted? Or wake up feeling wired, despite hours in bed? You're likely experiencing the frustrating, often invisible, link between anxiety and bad sleep.

🌿 It's a tricky cycle:
• Anxiety makes it hard to sleep: A restless mind struggles to switch off. Worries can amplify at night when distractions fade, making it tough to fall asleep or causing frequent awakenings. Your body's "fight or flight" response stays active, preventing relaxation.
• Bad sleep fuels anxiety: When you're sleep-deprived, your brain's emotional regulation centres are impaired. This makes you more irritable, less resilient to stress, and more prone to anxious thoughts and feelings the next day. It's like pouring fuel on an already burning fire.

🌳 This isn't just about feeling tired; it's a direct impact on your mental well-being. Recognising this connection is the first step towards breaking the cycle. Prioritising sleep isn't a luxury when you have anxiety – it's a vital part of managing it.

☀️ If you're struggling, know you're not alone. Let's talk about strategies to help both. What's one thing you find helps you wind down?

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

Address

222a Church Street, Westhoughton
Bolton
BL53SX

Opening Hours

Monday 9am - 8:30pm
Tuesday 9am - 8:30pm
Wednesday 9am - 8:30pm
Thursday 9am - 7:30pm
Friday 9am - 6pm
Saturday 8am - 6pm
Sunday 8am - 6:30pm

Telephone

+447729552618

Website

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