Out Of Chãos

“The happiness of your life depends upon the quality of your thoughts” Marcus Arelius
 

Cognitive Behavioural Therapy

Are you feeling down or anxious? Do you have a phobia that is affecting your life? Or maybe you're unsure about the future of your career or a relationship, or you just feel that you aren't living the life you were meant to lead.

Cognitive behavioural therapy (CBT) is a solution focused, goal oriented, time limited, collaborative form of talking therapy. It is designed to help people understand the link between their thoughts, their feelings and emotions  and the behaviour or habitual reactions that arise from those thoughts and feelings.

 

By understanding, challenging and questioning the validity of negative thoughts, people can change their negative feelings and the unwanted behaviours that cause them distress. This intervention has been shown to be effective in treating many mental health disorders from depression, eating disorders, insomnia and anxiety.

 

Whatever your needs may be, I am here to offer practical and emotional help. In my sessions I promote behavioural transformation by encouraging a positive outlook and the adoption of new attitudes and reactions I can help you get back on track.

The initial consultation takes 30 minutes, subsequent sessions take 45 minutes and can be face to face, by video link (Zoom or similar) or over the telephone. Confidentiality is assured at all times.

The initial consultation is free of charge. Sessions are priced at €30 to include a recording of the session and a follow up email to set and/or review homework between sessions.

Horse Assisted Therapy

Horses live in the moment, without ego or judgement. They use their superb non-verbal skills to communicate honestly, clearly and without an agenda. They reflect our personalities and show us how to use the natural skills we have lost in the noise and confusion of the modern world.


Horse Assisted Therapy will help you to understand your communication style and how it affects those around you. By doing this you will develop these valuable skills:

  • The ability to really listen and be heard

  • How to resolve conflicts effectively

  • Creating boundaries and learning how to say no

  • Respect for your opinions and respecting those of other people

  • Stating your wishes and requirements clearly and with confidence

  • Understanding how your body language affects others

  • Being confident in who you are

  • Be successful with matching your external behaviour with your internal feelings

 

No prior horse experience is required and there is no riding involved in this type of therapy. Sessions last for 90 minutes including an initial assessment and debrief. Individual sessions are €50 per person, family groups (up to four people over the age of 12) are €95.

My Approach

One of the most important attributes of a CBT practitioner is to listen, really listen. I help clients to better understand themselves and how to cope with the challenging situations  that we all face in life. 

 

It is important to bear in mind that therapy is not a magic pill or a quick fix: CBT is a process that necessitates active participation and investment from the patient and the therapist alike - it is a collaborative therapy.

 

By being able to recognise self-defeating behaviour and negative ways of thinking my clients will learn how to deal with any personal, career or relational issue in a considered, rational manner.

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About Me

I've had a varied career - from working in all aspects of the hospitality industry to spending 20 years as a top mortgage broker and, most recently, an Equine Assisted Training coach and farmer!

 

I have always be interested in the human condition and trained as a CBT during the first half of 2020, receiving my diploma with distinction. I am committed to ongoing learning and professional development.

 

I have lived in the UK and Ireland and now consider Portugal to be home. With six horses, six dogs, three cats, two pygmy goats, 12 chickens and a rooster, life is never quiet.

In my spare time I volunteer at the local dog rescue kennels.

"Congratulations on presenting such excellent quality of work which clearly demonstrated a depth of knowledge of the course material."

Centre of Excellence Assessor.

Getting Help

It can be difficult asking for help. You might feel your problems are insignificant compared to others suffering, but taking that first step can  often lead to a great sense of relief. You are not broken, you just need a little help to understand that by understanding and challenging your negative thoughts you can improve every aspect of your life.

 

Contact me today - 913 637 491 or outofchaos@prontonmail.com

1

Anxiety

Anxiety can affect you both mentally and physically. Learn how to overcome your worries and calm yourself in difficult situations.

2

Self Esteem

Feeling bad about yourself can affect every part of your life and ruin relationships. Learn to accept yourself and see yourself as others see you. 

3

Depression

Feeling low and having no interest in things you once enjoyed? Learn how to understand your feelings and regain your zest for life.

4

Anger Management

Anger can be positive, if you understand how to channel it effectively. Learn how to recognise your triggers, control your responds and simple techniques to diffuse tension.

5

Stress

Excessive stress is damaging both to your mind and body. Learn how to cope when difficulties arise and how to change the situation or to change the way you respond.

 
I really enjoyed my CBT sessions with Sarah. Not only is she highly knowledgeable, she is friendly, patient and a great listener. Sarah has helped me become aware of my negative thinking so I can challenge my thoughts more clearly and respond to them effectively. She shared various techniques to reduce my anxiety and OCD. She has been a huge support especially in these more recent difficult times we are all experiencing. I now feel more relaxed about everything and have a better understanding of my triggers. I will continue my journey with the tools Sarah shared and I actually feel very positive about the future.

HA, Portugal