Autumn 2023 Newsletter

Autumn 2023 Newsletter

Welcome to the Autumn edition of my Well Being Newsletter!

Leaves as well as the temperature is dropping, we are now heading through autumn to arrive in winter very soon. As I am writing this, we seem to be having days and days of rain. Occasionally there is a glimpse of some sunshine and I quickly get my shoes and coat on to walk the dog before the rains starts again. Suddenly summer feels like a long time ago.

Recently having been approved by AXA, BUPA, Cigna and WPA, I have been having a very busy time of year. These are insurance companies who provide private insurance through the client’s employment. If you are looking for counselling, do check out if your company has insurance for their employees through which you may be able to access counselling.

In therapy, as usual the topics have been very varied. Lack of motivation as well as clients trying to deal with the lack of light and shorter days is already impacting on some.

Lack of motivation can hit us at any time really. We may feel stuck and are not sure how we get ourselves out of this spiral. The strategies in the article below may help you with this.

‘ I just want to be happy’ is a common sentence I hear in the counselling room. This is a pretty general statement and, in the work, I do with client who present with this we look at what we call the five Life Tasks. These are: Work, Social, Self, Intimacy/Relationship and Spirituality.

I ask my client where they feel they are right now in these Tasks of Life. They score them 1-5, 1 being the lowest and 5 being the best they can be. This creates a great overview of where the client is right now in these tasks. I then ask them where they would like the numbers to be. And the last step is to find out what steps they can take to get to the future aims in their Life Tasks.

When exploring these different tasks, it helps the client hone in and focus on the things they can change and how they would go about this as well as getting a feeling of not being stuck/trapped where they are in life right now. There are options and it just needs exploring. This is not going to be putting them straight into a ‘happy place’ but it is the work that can be done to get us nearer to where we want to be. Each week we look at one of the Tasks of Life and find out what is happening right now and what the client would like to happen and how we can make small steps to a bigger goal. It is very satisfying for clients who feel stuck to come back week after week and make small improvements in their life. This helps to get them closer to the bigger goal of ‘being happy’.

New course available now to help with motivation, check it out below:

It is important if you are struggling with your mental health to make contact with a professional. Talking with a stranger, in a calm, confidential, safe space who has no judgments can be life changing.

Please keep an eye on my website as well as my Facebook page as I am there supporting you as much as I can. Like my page or share with others on:

Strategies to combat lack of motivation

When you are struggling with this, getting out of bed should be considered the first victory of the day! Be pleased with yourself for doing this and if you can make your bed before leaving the bedroom this will help you set up for the day ahead. Having a space tidy, clean and organised may help you feel a sense of control and accomplishment.

Take a shower, brush your hair, put on a favourite outfit. These can provide a self esteem boost first thing in the morning.

Spend time outside

Even in the cold weather, spend time going for a walk, admire your surroundings, enjoying nature has proven to be good for lifting your mood.


Plan a coffee date with a friend or family member. Having something in the diary to look forward to may help lift your mood. Humans are social animals and it plays a large role in our day to day happiness. It can feel daunting at times but build some socialisation into your day, how matter how long, short, big or small it is.

Get active

Giving your physical health priority at least 5 days a week will significantly help with symptoms of depression and lack of motivation. If you don’t feel like leaving the house, how about spending some time working in the garden or just checking out YouTube for some great video workouts. If you have been thinking of joining the gym, go do it today. Once you have paid money for a membership you will want to make the most of it.


Get enough sleep. If you sleep badly or not enough it can create havoc with our daily functioning. It can affect our happiness, health and ability to stay motivated through the day. Aim for around 8 hours of sleep a night to feel like your best self. If you have difficulty why not check out some old fashioned suggestions like warm, milky drink with honey at night, warm bath before bed, ensure your room is dark and quiet before sleep, no technology at least an hour before bed, no alcohol before sleep, hot water bottle/electric blanket in the cold days.


Follow a routine. Create a daily routine that involves everything from getting up in the morning to whatever work you have to complete that day. Write this down and cross tasks off once they have been completed, this can give you a sense of accomplishment. This can be motivating.

Say no

Don’t overbook yourself. Start to feel comfortable about saying no sometimes. Listen to yourself and don’t take on more than you can handle. Be realistic about what you schedule to do in one day. This will help you avoid feeling depressed if you don’t finish, and instead feel accomplished and proud when you do tackle each task, no matter how big or small. Congratulate yourself on anything you get done each day.

Make time for you

When life feels like an endless to-do list it can make you feel overwhelmed and it can get you down. It’s important to plan some time for you to do the things you enjoy- this could be reading, listening to music, having a relaxing bath, or cooking your favourite meal.

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