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GROUP THERAPIES

At RISE Counselling, I offer a range of therapeutic group programmes designed to provide support, connection, education and emotional growth within a safe and welcoming environment.

Group therapy can be a powerful way to realise you are not alone in your experiences, while also learning practical tools, gaining insight and building confidence alongside others who may be facing similar challenges.

Each group is thoughtfully created to encourage self-awareness, healing, resilience and personal growth, with a strong focus on emotional safety, compassion and respect for every individual’s journey.

My groups combine psychoeducation, therapeutic reflection, nervous system awareness and supportive discussion, helping participants feel understood, empowered and supported as they heal, grow and rise again.

Scroll through this page for details on each group and press the booking link to register.

Enquire about Group Sessions

  • Anxiety and low mood

  • Stress/Burnout

  • Dreams as Messengers

  • Healing From A Toxic Relationship

  • Emotional Regulation

  • Grief and Loss

  • Men’s Emotional Wellbeing

  • Mindfulness and Inner Calm

  • Colour Therapy

  • Creative Healing

  • Journalling for Healing

  • Rise Counselling Personal Growth Programme

  • Journey to Self - Self-Discovery

  • The Many Parts of Me - IFS Inspired

GROUPS INCLUDE:

  • Reconnecting with Self After Divorce

  • The Room Within

  • The Weight We Carry

  • The Masks We Wear

  • Becoming

  • The Compass Within

  • Overthinking

  • The Emotionally Exhausted Woman

  • Letting Go

  • Healthy Relationships

  • The Phoenix Process - Healing Journey

  • Shadow and Light

  • The Story of Me

ANXIETY AND LOW MOOD

A 6-Week Therapeutic Group for Anxiety, Low Mood and Emotional Overwhelm

Living with anxiety or low mood can feel exhausting.

You may already know what anxiety feels like. You may know what it is like to overthink, feel tense, panic, withdraw, feel heavy, lose motivation, feel disconnected from yourself, or appear “fine” on the outside while struggling inside.

This group is not about simply explaining symptoms.

It is about gently exploring your own lived experience.

This 6-week therapeutic group offers a different approach to anxiety, low mood and emotional overwhelm.

The group is integrative, trauma-informed and creative. This means we explore the whole person — thoughts, emotions, body sensations, relationships, past experiences, environment and personal meaning.

Together, we will look at how anxiety and low mood show up in the body, how the nervous system responds to stress, how colour and environment can affect mood, how self-criticism keeps emotional distress going, and how grounding, boundaries and self-compassion can support healing.

This is not a group where you will be forced to share more than feels comfortable.

It is a supportive space where you can begin exactly where you are.

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    • Your personal experience of anxiety, low mood and overwhelm

    • How emotional distress shows up in the body

    • Somatic grounding techniques

    • Colour, sensory tools and mood support

    • Overthinking, self-criticism and self-compassion

    • Boundaries, relationships and emotional safety

    • Creating your own personal regulation plan

    • anxiety

    • low mood

    • emotional overwhelm

    • panic

    • overthinking

    • people-pleasing

    • stress

    • burnout

    • self-doubt

    • difficulty relaxing

    • feeling disconnected from yourself

    • struggling to feel motivated or hopeful

    • better understand their emotional patterns

    • feel more grounded and emotionally regulated

    • develop healthier coping strategies

    • build self-awareness and self-compassion

    • reduce shame and isolation

    • reconnect with a sense of safety, hope and resilience

Woman sitting on a couch, looking distressed, with her hand covering her mouth, in a living room with a bookshelf and plants in the background.

STRESS/BURNOUT

Living with chronic stress and burnout can feel overwhelming.

You may find yourself constantly busy, exhausted, emotionally drained, struggling to switch off, putting everyone else's needs first, or feeling disconnected from yourself and what you need.

You may appear to be coping on the outside while feeling depleted on the inside.

This group is not about simply learning how to manage stress.

It is about understanding your experience, exploring the impact of stress on your mind and body, and developing healthier ways of caring for yourself.

This 6-week therapeutic group offers a compassionate and supportive space to explore burnout, overwhelm and emotional exhaustion.

The group is integrative, trauma-informed and experiential. This means we explore the whole person — thoughts, emotions, body sensations, relationships, boundaries, life experiences and personal meaning.

Together, we will explore how stress affects the nervous system, why burnout develops, how people-pleasing and perfectionism can contribute to exhaustion, and how boundaries, self-compassion and nervous system regulation can support recovery.

This is not a group where you will be forced to share more than feels comfortable.

It is a supportive space where you can begin exactly where you are.

REGISTER YOUR INTEREST
A woman sitting at her desk holding her head with her hands, appearing stressed or overwhelmed with paperwork, a laptop, documents, and a coffee cup on the desk.

  • • Understanding stress and burnout

    • How stress affects the nervous system and body

    • Recognising personal warning signs and patterns

    • The impact of people-pleasing and perfectionism

    • Boundaries, energy management and self-care

    • Self-compassion and recovery

    • Practical grounding and regulation techniques

    • Creating your own burnout prevention and wellbeing plan

  • • chronic stress

    • burnout

    • emotional exhaustion

    • overwhelm

    • difficulty switching off

    • people-pleasing

    • perfectionism

    • feeling constantly responsible for others

    • guilt when resting

    • difficulty saying no

    • feeling disconnected from yourself

    • struggling to prioritise your own needs

    • feeling physically and emotionally depleted

  • • chronic stress

    • burnout

    • emotional exhaustion

    • overwhelm

    • difficulty switching off

    • people-pleasing

    • perfectionism

    • feeling constantly responsible for others

    • guilt when resting

    • difficulty saying no

    • feeling disconnected from yourself

    • struggling to prioritise your own needs

    • feeling physically and emotionally depleted

DREAMS AS MESSENGERS

Dreams can sometimes hold emotions, patterns, memories and inner experiences that are difficult to access in everyday life. Dreams as Messengers is a gentle, trauma-informed group therapy experience designed to help you explore the emotional meaning of dreams in a safe, supportive and reflective environment.

This is not about dream dictionaries or being told what your dreams “mean.” Instead, the group offers space to become curious about your own inner world and the personal meaning your dreams may hold for you.

Across six weekly sessions, we will explore dreams, dream fragments, recurring themes, emotions, symbols and body responses through guided reflection and therapeutic discussion. You do not need to remember full dreams to take part — even a feeling, image or repeated theme can be enough.

You will be welcomed into a confidential and compassionate space where curiosity is encouraged, personal meaning is respected and the dreamer always remains the expert on their own experience.

Whether your dreams feel vivid, confusing, emotional or simply intriguing, this group invites you to slow down, reflect and gently listen to what your inner world may be trying to communicate.

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HEALING FROM A TOXIC RELATIONSHIP

A 6-Week Therapeutic Group for Healing, Recovery and Rebuilding Self-Worth

Leaving or living through a toxic relationship can leave lasting emotional wounds.

You may know what it feels like to question yourself, walk on eggshells, second-guess your

decisions, feel responsible for someone else's emotions, or lose sight of who you are.

You may find yourself wondering:

"Was it really that bad?"

"Why do I keep blaming myself?"

"How did I lose so much confidence?"

This group is not about blaming others.

It is about understanding your experience and beginning your own healing journey.

This 6-week therapeutic group offers a safe and supportive space to explore the impact toxic relationships can have on self-esteem, boundaries, trust, emotional wellbeing and identity.

The group is integrative, trauma-informed and creative. This means we explore the whole person — thoughts, emotions, body sensations, relationships, past experiences and personal meaning.

Together, we will explore relationship patterns, red flags, healthy boundaries, self-worth, emotional recovery and what it means to reconnect with yourself.

This is not a group where you will be forced to share more than feels comfortable.

It is a supportive space where you can begin exactly where you are.

REGISTER YOUR INTEREST
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    • Understanding toxic relationship dynamics

    • Recognising red flags and warning signs

    • How manipulation, criticism and control affect wellbeing

    • The impact of toxic relationships on self-esteem

    • Trauma responses and the nervous system

    • Healthy boundaries and assertive communication

    • Rebuilding confidence and self-trust

    • Letting go of self-blame and guilt

    • Reconnecting with personal values and identity

    • Moving forward with greater self-awareness and self-compassion

    • Low self-esteem or loss of confidence

    • Difficulty trusting yourself or others

    • People-pleasing tendencies

    • Fear of conflict or rejection

    • Difficulty setting boundaries

    • Feelings of guilt when saying no

    • Emotional exhaustion

    • Self-doubt and overthinking

    • Walking on eggshells in relationships

    • Difficulty recognising healthy relationship patterns

    • Better understand toxic relationship dynamics

    • Recognise unhealthy patterns and red flags

    • Develop healthier boundaries

    • Strengthen self-worth and self-compassion

    • Understand trauma responses and emotional triggers

    • Build confidence in decision-making

    • Reconnect with personal values and identity

    • Improve emotional regulation skills

    • Develop healthier relationship expectations

    • Move forward with greater confidence and resilience

EMOTIONAL REGULATION

Currently being written

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A serene lakeside scene during sunset with pink flowers, a tree with pink blossoms, and mountains in the background. There are stones stacked vertically with words like 'Respond,' 'Choose,' 'Feel,' 'Pause,' and 'Breathe.' A butterfly sits on the top stone. To the left, a wooden signpost points to 'Awareness,' 'Acceptance,' 'Self-Compassion,' 'Boundaries,' and 'Calm.' A lit candle in a lantern, a green mug, an open notebook with a handwritten note, and a blanket are also present.

SELF-ESTEEM AND SELF-WORTH

Currently being written

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A motivational and self-love setup with a sunset view, including a mirror with handwritten text, pink notes with affirmations, a lit candle, a heart-shaped stone with 'WORTHY LOVED ENOUGH,' an open journal with list of things loved about oneself and allowed actions, a small chalkboard with affirmations, a pink mug, and a vase of pink flowers.

GRIEF AND LOSS

Currently being written

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A memorial scene by a lake at sunset with a bench, a blanket, candles, flowers, and stones with inscriptions, surrounded by butterflies and trees.

MEN’S EMOTIONAL WELLBEING

Currently being written

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A man sits overlooking a lake and mountains during sunset, holding a mug, with a large wooden sign with wellness tips, an open notebook, a lantern, and a stone with handwritten words nearby.

MINDFULNESS AND INNER CALM

Currently being written

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A serene outdoor scene at sunset with a river and mountains in the background, featuring a stack of five stones with words: 'Breathe,' 'Let go,' 'Be present,' 'Trust,' 'You are enough.' On a wooden table, there are a coffee mug labeled 'Be here now,' a lit candle, a small wooden sign saying 'Inner calm is my superpower,' a round stone with 'Peace begins within,' an open journal with mindful thoughts, and some pink water lilies among greenery.

CREATIVE HEALING

Currently being written

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A cozy workspace with watercolor paintings and writings about creativity, healing, and imagination. Includes art supplies, a lit candle, a coffee mug, and notes with inspirational messages near a window with a sunset view.

JOURNALLING FOR HEALING

Currently being written

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A serene outdoor scene at sunset with a journal, candles, flowers, and inspirational quotes for healing and self-care, over a wooden table near a body of water and mountains.

RISE COUNSELLING PERSONAL GROWTH PROGRAMME

Currently being written

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A stepped pathway leading upward through a natural landscape at sunset, with motivational signs about self-growth and healing, a woman with arms raised at the top, butterflies, mountains, flowers, and a Phoenix symbol, with inspirational quotes about personal development.

JOURNEY TO SELF - SELF-DISCOVERY GROUP

Currently being written

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A scenic hiking trail at sunset with a woman and a man walking towards the horizon. An inspiring signpost with phrases about personal growth and self-discovery stands on the trail, surrounded by flowering bushes. A journal, a cup, and a bouquet of flowers are on the ground in the foreground. The image promotes self-exploration and emotional healing.

THE MANY PARTS OF ME - IFS INSPIRED GROUP

Currently being written

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Infographic titled "The Many Parts of Me" based on IFS inspired group therapy, featuring a cozy seating area with a pink heart-shaped cushion labeled "Self" surrounded by colorful circles representing different inner parts, such as The Protector, The Cheerleader, The Worrier, The Hurt One, The Dreamer, and The People Pleaser. Includes motivational quotes, decorative candles, plants, and books.

THE PHOENIX PROCESS - HEALING JOURNEY

Currently being written

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A woman walking on a stone path in a colorful field at sunset, with a fiery phoenix rising in the sky. Various inspirational quotes and healing journey information are displayed around her.

SHADOW AND LIGHT

Currently being written

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An inspirational spiritual poster with a woman's profile, surrounded by butterflies, flowers, candles, and calming colors. It includes affirmations about embracing all parts of oneself and the journey toward wholeness.

THE STORY OF ME

Currently being written

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A decorative layout for a self-discovery journal or workshop titled 'The Story of Me,' featuring an open journal with written chapters, a photograph of a sunrise over a pier, candles, flowers, and notes about personal growth, support, and reflection.

RECONNECTING WITH SELF AFTER DIVORCE

Currently being written

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An illustrated infographic titled "Reconnecting with Self after Divorce: A Journey Back to You." It features a man and a woman walking along a path at sunset. In the center, there are wooden signs with affirmations: "I choose me," "Trust my journey," "I am enough," "I deserve happiness," and "I am becoming." The infographic includes sections on healing and growth, outlining five steps: Heal, Reflect, Reclaim, Renew, and Reconnect. There are notes about starting over with strength and clarity and a message emphasizing worthiness and support.

THE ROOM WITHIN

Currently being written

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An interior design poster for a spiritual or self-care journey called "The Room Within," featuring inspirational messages, a cozy room with a chair, plants, candles, and decorative elements, along with themed doors labeled "The Protector," "The Little One," "The Dreamer," "The Warrior," "The Sensitive One," and "The Wise One." There are also writings, a cup of coffee, and notes about self-permission and acceptance.

THE WEIGHT WE CARRY

Currently being written

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An infographic comparing burdensome and empowering ways of carrying emotional weight. On the left, a man carries large rocks labeled with negative thoughts and feelings like overthinking, past regrets, and fear of failure. On the right, a woman carries smaller rocks labeled with positive attributes like faith, self-love, and peace. The image encourages surrendering unnecessary burdens and choosing healthier mindset options.

THE MASKS WE WEAR

Currently being written

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Infographic about masks people wear, featuring two individuals holding paper masks over their faces, with text about unmasking and understanding oneself, and illustrations of different mask types and their meanings.

BECOMING

Currently being written

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An inspirational poster featuring a woman walking up stairs in a natural landscape during sunset, with text about growth, healing, and becoming oneself. It includes sections on group goals, expectations, and the journey within, with decorative elements like flowers, a candle, a coffee mug, and motivational quotes.

THE COMPASS WITHIN

Currently being written

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An inspirational graphic with a compass design at the center, surrounded by mountains and a river scene. The image features motivational messages, a small notebook, a cup of coffee, a lit candle, and decorative elements like plants and stars, with guidance for inner self-discovery and trust.

OVERTHINKING

Currently being written

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Infographic about overthinking, showing two people sitting apart with thoughts about their mental struggles and the support tools available, such as breathing, awareness, choosing, focusing, and growing, with sections on how to help oneself and others.

THE EMOTIONALLY EXHAUSTED WOMAN

Currently being written

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A woman resting with a cup, surrounded by notes and signs about emotional exhaustion and self-care, in a cozy setting with candles and dried flowers.

LETTING GO

Currently being written

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A serene outdoor scene with a man and woman sitting back-to-back near a lake at sunset, with mountains and trees in the background. Overlaid on the image are inspirational text and icons about letting go and personal growth.

HEALTHY RELATIONSHIPS

Currently being written

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A poster titled 'Healthy Relationships' featuring a couple hugging and smiling, with sections listing principles for healthy relationships, pillars of trust, respect, support, communication, love, and kindness, along with motivational quotes and tips.

Additional Information

My Therapeutic Approach

At RISE Counselling, I offer an integrative and therapeutic group experience that combines emotional support, practical coping tools and psychoeducation in a safe, compassionate environment.

This is not a traditional “sit in a circle and talk” style group.

While there is always space for reflection and shared experience, the group is also structured, guided and experiential.

Each session focuses on a therapeutic theme and includes gentle teaching, grounding practices, creative reflection, body-based regulation tools and practical exercises that clients can continue using outside of the group.

My approach recognises that whatever a concern is it affects not only thoughts, but also the body, emotions, nervous system, relationships and sense of self.

Because of this, I work integratively, drawing from approaches such as Humanistic, Psychodynamic and CBT-informed therapy, somatic techniques, trauma-informed practice, self-compassion work and reflective therapeutic exercises and activities.

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