Skip to content

Emma Woodcock | Counsellor

About
Services
Free Resources
Shop
Home

About
Services
Free Resources
Shop
Home

Emma Woodcock | Counsellor

Shop

Shop with me, your go-to source for carefully curated counselling resources, and make your journey to healing smoother today.

Showing all 2 results

Anxiety Workbook
$47.00
Stress versus Rest Workbook
$47.00

my life in pics

emmawoodcockcounsellor

Do you like things to feel ordered and inside your

Do you like things to feel ordered and inside your control?

Anxiety tries to tell us to feel safe, we have to have control. But deep down, we know that is an illusion. Combat anxiety with this powerful exercise: circles of control.

To help you focus on what you can control, and let go of what you can't follow these steps:
1. Draw two circles, one inside the other.
2. Inside the inner circle, write down things you can influence or change.
2. On the outside circle, jot down what's beyond your control.
*Optional third middle circle is what you influence but don't control.
3. Then shift your focus towards the inner circle's contents, empowering yourself to tackle challenges with clarity and peace.

Give it a go next time the urge to control things and feel your stress rising.

#CircleOfControl #AnxietyAwareness #MentalWellness

As a therapist, I often see clients grappling with

As a therapist, I often see clients grappling with the idea that they can control everything in their lives.

But here's the truth: control is just an illusion. We can't control external events or other people's actions, no matter how hard we try.

When we cling too tightly to this illusion, it can lead to increased anxiety. Why? Because when things don't go as planned, we feel like we've failed or that something terrible will happen.

But here's the good news: letting go of the need for control can actually reduce anxiety. 🌿

Instead of focusing on controlling every aspect of our lives, let's focus on what we can control: our reactions, attitudes, and behaviors. By practicing mindfulness, self-care, and acceptance, we can find peace in the midst of chaos.

Remember, it's okay to let go and surrender to the flow of life. 💫

#AnxietyAwareness #Mindfulness #LettingGo #TherapyJourney

The beauty of self-compassion lies in its practice

The beauty of self-compassion lies in its practice; it's something we can cultivate and reinforce over time. Here are some exercises to kickstart your journey:

👉Physical Touch:
You can tap into the emotional benefits of self-compassion instantly, even in the midst of a hectic day. Simply placing one hand over the other forearm deliberately can trigger a sense of care within you. Feel the warmth and tenderness of your touch, mimicking how you'd comfort a loved one. If possible, place your hand or hands on your heart. pairing this with a silent, self-compassionate acknowledgment, like "This is tough" or "We all face challenges."

🙂Enhance Emotional Agility:
Develop the ability to label your emotional states, understanding what they reveal about your values and needs. Journaling can help build a rich vocabulary for your inner experiences, while feelings and needs lists offer support in articulating emotions. As you become adept at recognizing your own feelings and needs, you'll naturally extend this awareness to others, fostering a deeper sense of shared humanity. Through practices like "Just like me," you acknowledge that everyone seeks validation and significance, including yourself.

☮️Practice Mindfulness:
Combat your inner critic with mindfulness, a powerful self-compassion exercise. Tara Brach's RAIN method offers a structured approach:

👀Recognize what you're experiencing.
Allow the experience to exist without resistance.
Investigate with curiosity and care.
Nurture yourself with mindful self-compassion.
Guided meditations can assist in mastering this technique.

👄Externalize Your Inner Critic:
Picture your inner critic as a separate entity with its own intentions, albeit buried beneath its harsh demeanor. Visualize it as a character or person—give it a name, imagine its appearance. Externalizing it helps you regain control and view its messages as motivating rather than absolute truths about yourself.

Embrace these practices as steps towards a kinder, more compassionate relationship with yourself. You deserve the same love and understanding you readily offer to others.

#SelfCompassion #Mindfulness #EmotionalWellness

Here are some common traps we fall into: 1. Avoi

Here are some common traps we fall into:

1. Avoidance: You know how sometimes you just want to dodge that party invitation or conveniently find an excuse to leave a social gathering early? That's avoidance in action. It might seem like an easy way out, but in the long run, it only reinforces the anxiety.

2. Negative Self-Talk: Ever catch yourself in a cycle of self-criticism after a social interaction? Yeah, that's negative self-talk doing its thing. It's like having a little critic in your head, constantly telling you that you're not good enough.

3. Overanalyzing: We've all been there—replaying a conversation over and over again in our minds, trying to decipher every little detail. It's like we're detectives investigating our own social interactions. But let's be real, it only ramps up the anxiety.

4. Perfectionism: Raise your hand if you've ever set impossibly high standards for yourself in social situations. *Raises hand*. Perfectionism can make us strive for flawless interactions, but it often leaves us feeling like failures when we inevitably fall short.

5. Seeking Reassurance: You ever find yourself constantly seeking approval from others? Whether it's fishing for compliments or asking friends if you sounded dumb in a conversation, seeking reassurance can become a crutch that actually makes us more anxious.

6. Comparing Oneself to Others: Ah, the comparison trap. It's so easy to look at others and think they've got it all together while we're struggling. But here's the thing: we're all fighting our own battles, and social anxiety doesn't discriminate.

7. Mind Reading: Ever convinced yourself that everyone at the party was silently judging you? Yeah, that's mind reading at its finest. Assuming we know what others are thinking about us can send our anxiety levels through the roof.

8. Ignoring Self-Care: Picture this: you're running on four hours of sleep, fueled by caffeine and junk food. Sounds familiar? Neglecting self-care can leave us feeling even more frazzled and less equipped to tackle social situations.

Breaking free is all about being kind to ourselves, taking small steps, and knowing that it's okay to ask for help.

#selfsabotage #heal

Hey there, let's talk about something that doesn't

Hey there, let's talk about something that doesn't always show up in plain sight: social anxiety.

Sure, we've all heard about the sweaty palms and racing heart, but what about those not-so-obvious signs that might be flying under the radar?

Here are some clues you might be dealing with social anxiety without even realizing it:

1️⃣ Overthinking Everything: Ever find yourself replaying conversations in your head long after they've ended? Yep, that could be your brain's way of telling you it's on high alert for social slip-ups.

2️⃣ Avoiding Vulnerability: Ever catch yourself keeping people at arm's length or shying away from sharing your true feelings? It might be your anxiety trying to protect you from potential rejection or embarrassment.

3️⃣ The Perfectionism Trap: Striving for perfection in social interactions might seem noble, but it can actually be a red flag for underlying social anxiety. Remember, it's okay to stumble sometimes!

4️⃣ The Comparison Game: Constantly measuring yourself against others and feeling like you never quite measure up? That could be your anxiety whispering in your ear. Remember, you're doing just fine as you are!

5️⃣ Putting Up Emotional Walls:Ever catch yourself keeping people at arm's length or avoiding deep conversations? It might be your anxiety trying to protect you from potential rejection or embarrassment.

Remember, recognising these subtle signs is the first step toward understanding and managing social anxiety. You're not alone, and there's always support here for you.

#SocialAnxietyAwareness #MentalHealthMatters #YouGotThis

Social anxiety tells us a particular story but the

Social anxiety tells us a particular story but there is more to it than it lets us know.

🌟 What breaking free from social anxiety is NOT about: Allowing the fear of judgment to control our every move, feeling isolated in crowded rooms, or missing out on incredible opportunities because of self-doubt.

🌱 What breaking free from social anxiety IS about: Rediscovering our confidence, cultivating meaningful connections, and stepping into our true selves unapologetically.

Let's confront the discomfort head-on and reclaim our ability to thrive in social situations. You're not alone in this journey—we're in it together, one courageous step at a time. 💪

#BreakFree #EmbraceGrowth #YouAreNotAlone

Seen this cute little trend rippling through my co

Seen this cute little trend rippling through my colleagues on here so I thought I'd add mine.

Lived experience can be a controversial subject amongst health professionals. Lived experience matters for many reasons, not least of which is that only someone who has been through an experience knows the nuances and complexities of dealing with it. But without qualifications and licences, the industry is ripe for exploitation.

But honestly , I say let's drop the competition, snobbery and/or rivalry. Don't let this be another way comparison steals our joy and judgement ribs our confidence.

There's space for us all. We each bring something unique to the table.

And so do you. Let's embrace it together.

Your experience matters.
You matter.

And so do I.

#HealthyBoundaries #hottopic #livedexperience #beforeandafter #lifebefore #unpopularopinon

Do you overthink too? Please tell me I'm not the o

Do you overthink too? Please tell me I'm not the only one. Here are 3 Types of overthinking and how to address them:

Rumination:
• What is it: Rumination ensnares individuals in a mental loop fixated on past events, particularly negative ones, leading to regret and guilt.
• Recognise it: Spot it when fixating on negative feedback, dwelling on past failures, or excessive cautiousness is high
• Address it: by scheduling dedicated "worry time," dividing worries into controllable and uncontrollable, and employing visualization techniques to release worries.

Future Tripping:
• What is it: This form of overthinking fixates on future uncertainties, hindering present enjoyment and productivity.
• Recognise it: Signs include excessive planning, difficulty celebrating successes, and restlessness.
• Address it: Combat it by employing temporal distancing techniques, envisioning yourself beyond current worries, and practicing selective ignorance to reduce exposure to unnecessary stressors.

Overanalysing:
• What is it: Diving too deep into thoughts or situations, overanalysing can lead to decision paralysis and inefficiency.
• Recognize it by procrastination, seeking constant validation, and difficulty prioritizing tasks.
• Address it by adopting a satisficing approach, aiming for decisions that meet established criteria rather than seeking perfection. Establish key decision criteria to prioritize variables and prevent analysis paralysis.

Understanding and managing these types of overthinking is crucial for fostering productivity and well-being, especially in environments demanding quick yet thoughtful decision-making.

#overthinking #therapyadvice #growthjourney #calmmind

Did you know that overthinking is your brain's way

Did you know that overthinking is your brain's way of trying to help you out?

Yep, it's true! Your mind jumps into problem-solving mode, aiming to ease the discomfort you're feeling from whatever situation sparked the overthinking.

However, here's where things get tricky: sometimes, the scales tip, and overthinking becomes all-consuming instead of helpful. How does this happen? Well, when we obsessively focus on our thoughts, we inadvertently feed the beast of overthinking. It's like the old saying goes: "What you think on grows."

And boy, can it grow! Here are some of the impacts it can have:

🧠 Somatic Effects:
- Stress Overload: That knot in your stomach? Yep, blame it on the flood of stress hormones like cortisol, courtesy of your overthinking brain.
- Sleep Struggles: Your racing thoughts can turn bedtime into a battleground, leaving you exhausted and foggy-headed the next day.
- Tension Takes Toll: Chronic overthinking isn't just in your head; it can weigh heavy on your body, leading to muscle tension and fatigue.

💭 Psychological Effects:
- Anxiety Amplified: Overthinking magnifies worries, making them seem larger than life and keeping you stuck in a loop of "what ifs."
- Decision Dilemmas: Choices become daunting when overthinking takes control, leaving you paralysed by fear of making the wrong move.
- Negativity Bias: Overthinking tints everything with shades of gray, fostering negative thought patterns and chipping away at your self-esteem.
- Mind Maze: Ever feel lost in a labyrinth of thoughts? Overthinking can fog your cognitive abilities, leaving you mentally drained and overwhelmed.
- Mood Swings: Constant rumination can cast a shadow over your mood, leaving you feeling blue or on edge.

But it’s not all bad news! Awareness is the key to breaking free from the overthinking cycle. By understanding its somatic and psychological effects, we can reclaim control over our minds and bodies. Let's commit to mindfulness, self-care, and letting go of what's beyond our control. Together, we can cultivate a healthier relationship with our thoughts and pave the way for a brighter, more balanced life.

#MindBodyConnection #Overthinking #SelfCare

Ever caught yourself trapped in a cycle of overthi

Ever caught yourself trapped in a cycle of overthinking without even realizing it? Reclaim your peace of mind with these transformative steps:

1 Notice When You’re Stuck: Overthinking can sneak up on us, becoming a default mode. Start by tuning in to your thoughts. Recognize when you're replaying scenarios or worrying excessively. Remember, productive thinking leads to positive action!

2 Focus on Solutions: Shift your mindset from dwelling on problems to seeking solutions. Identify what's within your control and brainstorm potential fixes. Even in situations beyond your control, brainstorm coping strategies. Direct your energy towards actionable steps.

3 Challenge Your Thoughts: Don't let negativity run the show! Question exaggeratedly negative thoughts. Emotions can cloud judgment, so step back and evaluate the evidence. What supports your thought? What contradicts it?

4 Schedule Reflection Time: Allow brief moments for reflection, but don't let it consume your day. Dedicate a daily slot for 'thinking time.' Use it to worry, ruminate, or plan. Once time's up, shift your focus elsewhere. Practice discipline in redirecting your thoughts.

5 Embrace Mindfulness: Ground yourself in the present moment. Mindfulness cultivates awareness, deterring overthinking. Explore resources like classes, apps, or books to hone mindfulness skills. Live in the now to ease the grip of overthinking.

6 Change the Channel: Trying to force thoughts away often backfires. Instead, shift your focus by engaging in different activities. Exercise, converse on unrelated topics, or immerse yourself in a project. Distract your mind to break the cycle of negative thoughts.

7 Train Your Brain: Awareness is the first step towards change. Train your mind to recognize and reroute negative thinking patterns. With practice, cultivate healthier mental habits, building the resilience needed for a clearer, stronger mind!

Who's ready to train their brain for clarity? Join me with my new membership - Embolden Collective where we cover this and more. Self-paced courses, webinars, library and more. DM me if interested.

#trainyourbrain #overthinking #breakfree #mindfulnessmatters #therapyadvice

Oh, the fear of judgment can be sneaky – it show

Oh, the fear of judgment can be sneaky – it shows up in all sorts of ways, creeping into every corner of your life. You might notice it when you're hesitating to speak up in a meeting, worried about sounding foolish. Or maybe it's that feeling of anxiety before hitting "post" on a social media update, wondering what others will think of your thoughts or appearance.

It can even manifest in the choices you make – maybe you're holding back on pursuing a new hobby or career path because you're afraid of what your friends or family might say. Or perhaps you find yourself constantly seeking validation from others, afraid to trust your own instincts.

And let's not forget the comparison game – scrolling through Instagram or Facebook, measuring your worth against the highlight reels of others. It's exhausting, isn't it?

But here's the thing: once you start recognizing these patterns, you can start to untangle yourself from the grip of fear. You can take back control of your life, making choices based on what truly lights you up, not on what others might think. It's a journey, for sure, but one that's absolutely worth taking.

Learn how with my new membership Embolden Collective. COMING SOON. Learn to embrace yourself and grow yourself with evidence based courses, a supportive community and live zooms. Comment EMBOLDEN to learn more.

#fearofjudgement #socialanxiety #therapyadvice #knowyourworth #selfkindness #selflove

It's time to disarm the comparison and reclaim our

It's time to disarm the comparison and reclaim our power.

Let's break free from its grip, shattering the chains of insecurity and rediscovering our innate worth and compassion.

Break Free from the Comparison Trap with Embolden Collective. Learn to embrace yourself and grow yourself with evidence based courses, a supportive community and live zooms. Comment EMBOLDEN to learn more.

#ComparisonAsWeapon #SelfEmpowerment #BreakTheChains #therapytime

Hey there! Ever found yourself scrolling through s

Hey there! Ever found yourself scrolling through social media, mesmerized by how someone looks and behaves? You know, those moments where you can't help but admire their beauty and charisma?

But then, just as you're about to double-tap, you catch a glimpse of yourself and suddenly feel a pang of self-doubt creeping in. It's like a wave of comparison washes over you, making you question your own worth and attractiveness.

But here's the thing: constantly thinking she's so pretty is hurting yourself. Let's dive into why that is.

1. It’s keeping you stuck in the Comparison Trap: Constantly comparing yourself to others leads to feelings of inadequacy and low self-esteem.
2. You are setting yourself up against unrealistic standards: Idealising someone's appearance sets unattainable beauty standards, leading to unhealthy behaviours in yourself.
3. You are growing Jealousy & Resentment: Envy breeds resentment and can poison relationships and your overall happiness.
4. You are Neglecting Your Qualities: Don't overlook your unique attributes in the shadow of someone else's beauty.

Beauty is subjective, and there's more to you than just your appearance!

Learn how to cultivate self-love, acceptance, and appreciation for your own unique qualities and break Free from the Comparison Trap with Embolden Collective. Learn to embrace yourself and grow yourself with evidence based courses, a supportive community and live zooms.

Comment EMBOLDEN to learn more.

#ComparisonTrapEscape
#EmbraceYourUniqueBeauty
#BreakFreeFromComparison
#SelfLoveJourney
#EmboldenYourself

Comparison steals compassion. When we constantly c

Comparison steals compassion. When we constantly compare ourselves to others, we are less likely to feel empathy or understanding towards ourselves and others. Instead of being compassionate and kind, we judge ourselves and others based on arbitrary standards, which hinders our ability to empathize with their struggles.

Break Free from the Comparison Trap with my new project : Embolden Collective.

Learn how to embrace yourself and grow yourself with evidence based courses, a supportive community and live zooms. Comment EMBOLDEN to learn more

#EmbraceEmpathy #BeyondComparison #CompassionOverComparison #ConnectNotCompete #selfcompassionpractice #therapytips #counselling

Boundaries are not barriers; they're the bridges t

Boundaries are not barriers; they're the bridges to self-respect and self-love, essential to building your self-esteem.

Boundaries are the way we show up for ourselves. Through healthy boundaries we not only protect our well-being but also guide others on how to treat us with the love and respect we deserve.

Ready to strengthen your boundaries and cultivate a deeper sense of self-love?

Share your journey with me in the comments below or tag a friend who could use this reminder. Let's build a community of empowered individuals!

#BoundariesMatter #SelfLoveJourney #CommunitySupport #selfrespect #BoundariesFuelSelfEsteem #boundariesarehealthy

Boundaries act as a protective shield around our s

Boundaries act as a protective shield around our self-esteem.

As we consistently reinforce these boundaries, we reinforce our self-esteem, creating a foundation for personal fulfillment and positive well-being.

#BoundariesFuelSelfEsteem #confidenceunleashed
#therapytime #boundariesarehealthy #SelfEsteemJourney

What do you need to tell yourself today that's kin

What do you need to tell yourself today that's kind and understanding?

Let's share in the comments and help each other grow

#selflove #compassionquotes #selfcompassionpractice #therapytips #therapytime #loveyourself

This conversation was popular in my stories over t

This conversation was popular in my stories over the weekend so I thought I'd feature it here.

Boundaries aren't about expecting others to hnour them, they're about creating the ways we hnour ourselves.

Setting healthy boundaries is really about taking charge of our own actions. It's about how we show up for ourselves in the world Instead of telling someone how to behave or demanding they stop certain things, we just let them know when something they do bothers us.

And if they keep at it, we promise to respond in a way that protects ourselves. Like saying, "When you start yelling and blaming me for your choices, it makes me feel ashamed, even though I know your choices are yours, not mine. So, if this happens again, I'm just gonna step back from the conversation and ask you to take a breather for at least an hour. I need that time to get the emotional support I need, you know?"

It's all about making sure we honor ourselves in the process.

#HealthyBoundaries #SelfEmpowerment #CommunicationSkills #Respect #PersonalGrowth #EmotionalWellBeing #Selflove #selfcare #SelfEsteemJourney #RelationshipsMatter

The power to get unstuck isn't found in grand gest

The power to get unstuck isn't found in grand gestures but in the quiet rituals of daily habits.

These include:
• the way you talk to yourself,
• the way you talk about yourself,
• how you spend your time,
• how you rest,
• how you move,
• how you show up for yourself
• how you show your body that you are safe,
• how you connect with others,
• how you love

Practicing self-compassion - that is treating yourself with kindness and understanding and acknowledging your feelings without judgement- can truly turn your life around.

Remember that seeking professional help, such as talking to a therapist, is a sign of strength and can offer additional guidance during challenging times.

#EmotionalWellness #SelfCare #YouGotThis #weekendvibes #unstuck #movingforward

When we are preoccupied with feelings of shame or

When we are preoccupied with feelings of shame or guilt, it can consume our thoughts and emotions, leaving less mental and emotional space for positive and assertive actions.

Dwelling on shame can hinder our confidence and lower our self-esteem, holding us back from fully engaging in various aspects of life.

But what if, instead of harshly judging ourselves we got curious about what shame might be saying? Listening to our emotions and meeting the need they are trying to communicate with us helps build self-awareness and self-trust. Which in turns builds self-esteem.

So what might shame be trying to say?

Comment your thoughts and let's get a conversation going.

Let's get curious so you can get back to taking up the space in the world that's yours. After all there is plenty to go round!

#dontplaytheshamegame
#selfworth
#ShameToStrength
#EmotionalWellness
#understandingmyemotions

Load More Follow on Instagram

I acknowledge the Traditional Owners of Country throughout Australia and recognise the continuing connection to lands, waters and communities. I pay respect to Aboriginal and Torres Strait Islander cultures; and to Elders past and present. 2024 © Emma Woodcock Counselling Trading as Odin Counselling Service Pty Ltd

Subscribe to my Hope & Help Newsetter

* indicates required

Email Address *

First Name

Loading Comments...

Write a Comment...

Email (Required)

Name (Required)

Website