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<h3>Why Do I Feel This Way? Understanding ‘Feeling Memories’ and Trauma</h3>Have you ever experienced a sudden, overwhelming wave of anxiety, shame, or dread that seemed to come out of nowhere?Perhaps you were simply making a cup of tea or walking through a supermarket when your heart began to race, or a heavy sense of hopelessness settled in your chest. When we look around, there is often no obvious reason for such a visceral reaction.In the UK, we often fall into the trap of telling ourselves to ‘keep calm and carry on’, or we dismiss our feelings as being ‘over-sensitive’. However, there is a profound biological reason for these experiences. In the work of world-renowned trauma expert Dr Janina Fisher, these are known as ‘feeling memories’.<h4>What is a ‘Feeling Memory’?</h4>Most of us think of memory as a story—a mental ‘video clip’ of something that happened years ago. In psychology, this is called explicit memory.However, when we undergo overwhelming or traumatic experiences, the brain often struggles to file that event away as a tidy narrative. Instead, the trauma is stored as implicit memory. These are fragments of the past—emotions, physical sensations, and survival urges—that remain ‘live’ in our nervous system.A feeling memory doesn't say, “I remember feeling scared ten years ago.” It simply tells your body, “I am in danger right now.”<h4>The Science of Implicit Memory: Why It Feels So Real</h4>Because these memories are deeply encoded in the body and the ‘emotional’ brain (the limbic system which develops far earlier that the pre-frontal cortex that allows us to mature), they bypass our logical thinking. These are often referred to as body memories.When they are triggered by a certain smell, a tone of voice, or even a particular time of year, they don’t feel like a memory at all; they feel like a current reality. This is because implicit memories are triggered rather than recalled at will.Common signs of a feeling memory include:<ul><li>Sudden physical shifts: A change in posture, muscle tension, or a ‘knot’ in the stomach.</li><li>Disproportionate emotions: Intense panic or shame that feels ‘too big’ for the current situation.</li><li>Regression: A temporary feeling of being ‘small’, vulnerable, or child-like.</li><li>Survival impulses: The sudden urge to run away, hide, or ‘shut down’ (dissociate).</li></ul><h4>How to Manage Emotional Triggers</h4>The most powerful tool Dr Fisher suggests for navigating these moments is mindful curiosity.Instead of asking “What is wrong with me?”, try to notice the sensation and say to yourself: “This is a feeling memory. It is a reaction from the past, even though it feels like it’s happening now.”By naming the experience, you begin to move from reliving the trauma to observing it. This creates what therapists call ‘dual awareness’—the ability to be aware of the past's influence while staying anchored in the present. It is the first vital step towards calming the nervous system and reclaiming your sense of self.Note from Grazyna: this blog post is inspired by dr J. Fisher's training I am currently doing via Pesi.co.uk. Dr Fisher has written extensively on the subject including practical resources for trauma survivors. Image: Photo by <a target="_blank" rel="noopener noreferrer nofollow" href="https://unsplash.com/@lukejonesdesign?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText">Luke Jones</a> on <a target="_blank" rel="noopener noreferrer nofollow" href="https://unsplash.com/photos/a-multicolored-cube-is-flying-in-the-sky-J5-IF5JjiM8?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText">Unsplash</a>

Understanding ‘Feeling Memories’: Why the Past Feels Like the Present

<h4>👋 Fancy a Fresh Start? Let's Talk Focus!</h4>Hello there! If you're reading this, chances are you've got something on your mind. A niggle, a tough decision, a bit of a wobble you'd like to sort out. And perhaps, just perhaps, the thought of therapy feels a bit… long. A commitment you’re not quite ready for right now.Well, what if I told you that meaningful change doesn't always need a long-term roadmap? Welcome to the world of Single-Session Therapy (SST), or as some (including myself!) like to call it, ONEpus Therapy. It's all about getting really, really focused to help you move forward.I'm Grazyna, a psychotherapist who's had the privilege of training directly with Professor Windy Dryden, one of the UK’s leading proponents of this incredibly efficient approach. My learning journey has included a live workshop and online resources, all dedicated to making therapy truly accessible and impactful, right when you need it.So, What's the Big Idea Behind SST?Professor Dryden stresses that SST isn't another modality of therapy; it's a mindset. Think of it as a finely tuned Swiss Army knife for your mind – designed to cut through the noise and get to the heart of one specific thing you want to address. It's about giving you help precisely at the point of need, skipping the queue.His research-backed insights are fascinating. He points out that for many people, attendance tends to drop off after the first session. So, why not make that first session as powerful and purposeful as humanly possible for both of us? It makes perfect sense to optimise that one-off encounter to the very best of our abilities, doesn't it?And a rather reassuring claim from Professor Dryden: a very high percentage of people who have had this focused "ONEplus therapy" experience are genuinely satisfied with the help they receive for that burning issue. The best part? The door doesn't clang shut after your single session. The "1+" means you're always welcome to return for more support, should you choose. You’re in the driver’s seat.<h4>🧭 Your 3-Step Journey to Clarity</h4>My approach to SST, directly inspired by Professor Dryden's wisdom, involves three well-structured steps. It’s a bit like having a clear itinerary for a focused trip, ensuring we make the most of our time together.Step 1: The Prep Task (Your Questionnaire)Before we even meet, there’s a little bit of groundwork. You’ll receive a short, thoughtful questionnaire. This isn't just admin; it's your chance to really hone in on what you want to achieve. What's that specific issue? What would you like to be different?Your mission: To give it good thought, complete it honestly, and send it back to me within 48 hours of our scheduled session. This helps us both arrive fully prepared to hit the ground running.Step 2: The Deep Dive (Your Session)This is where the magic happens! Our session duration is usually up to 50 minutes. It’s a very focused conversation, driven by the insights from your questionnaire. We won't be meandering through your entire life story (unless it's directly relevant to the specific issue we’re tackling).My mindset here? I’m not assessing; I’m helping you plan for action. We'll clarify your specific problem, define a realistic goal for the session, and explore potential solutions. Sometimes, we might even practice a new communication pattern or rehearse a tricky conversation right there and then! You'll be asked to summarise your key takeaways – this really helps solidify your learning.Step 3: The Follow-Up (A Gentle Check-In)This is a crucial element of the "1+" in ONEplus Therapy! A couple of weeks later, or at an agreed point after our session, I’ll follow up with a brief phone call.What's the chat about?<ul><li>How are you doing?</li><li>Have you had a chance to implement any plans we drew together?</li><li>Are you feeling galvanised, or perhaps a little stuck again?</li><li>Do you feel you need any further help? And if so, how might that look?</li></ul>The timing of this follow-up is a delicate dance: long enough for you to actually do something with our plan, but short enough to keep that momentum going!<h4>✅ Is SST Your Cup of Tea? The Most Conducive Goals &amp; Client Mindset</h4>So, who thrives in SST? It's generally fantastic for those moments when you're ready to tackle a specific challenge head-on. Professor Dryden frames the goals beautifully, dividing them into Outcome and Process.Outcome Goals (What you'll get out of it):<ul><li>Becoming Unstuck: That feeling of being in a rut? SST can often provide the fresh perspective needed to dislodge you.</li><li>Taking a Few Steps Forward: Sometimes, all you need is a clear first few steps, and you can travel the rest of the journey under your own steam.</li></ul>Process Goals (What you'll do in the session):<ul><li>Addressing a Specific Issue: Got a particular problem? Let’s put it on the table.</li><li>Exploring an Issue: A safe space to truly think about and explore what's bothering you.</li><li>Expressing Feelings: An opportunity to voice emotions about an issue without judgment.</li></ul>Ideal Client Characteristics (If this sounds like you, high five!):<ul><li>Ready to Act NOW: You're keen to take care of your problem and feel ready for change.</li><li>Open-Minded &amp; Realistic: You believe something meaningful can come out of a single session, while being realistic about what one session can achieve.</li><li>Laser Focus: You're willing to zero in on one particular, selected problem.</li><li>Responsibility Taker: You're prepared to take responsibility and work with me to address it.</li><li>Solution-Oriented: You're keen to explore available solutions, select the most viable one, and appreciate your own strengths and available resources.</li></ul>SST shines brightly for situations like:<ul><li>Making a Decision: Big or small, sometimes just talking it through with an objective ear is all you need.</li><li>Considering a Dilemma: Untangling the knot from different angles.</li><li>Simply Being Heard: Sometimes, the greatest gift is just having someone properly listen.</li><li>Needing a "Booster": If you've had therapy before and just need to revisit a specific strategy or insight.</li><li>Clarifying Your Next Steps: Even if your issue is complex, SST can help you decide what kind of longer-term support you truly need.</li></ul><h4>🛠️ My Role: Your Co-Pilot in the Session</h4>My mindset as your therapist in an SST session is all about collaboration and empowerment. I'm here to help you plan for action, promote practising new approaches (if feasible), and ensure we're solution-focused, unless the primary goal is simply for you to be deeply heard.I won't take anything for granted – you're the expert on your life! We’ll negotiate the end-of-session goal together, making sure it differentiates from any potential 'end of therapy' altogether.The session will have a clear structure. We'll elicit your strengths and previous attempts at solving the problem – what worked, what didn't? I’ll encourage you to generalise from your learnings; how might that solution or insight transfer to other areas of your life?Crucially, results are mainly achieved outside of the session. My job is to ensure you leave with a better perspective, feeling galvanised and equipped for the real world. This isn't an assessment session; it's a complete, focused piece of work.The "Readiness to Change" Checklist:For SST to truly sing, we're looking for these four components of your readiness to change:<ol><li>Knowing What to Change: A clear idea of the specific issue.</li><li>Commitment: Having a good, solid reason to make that change.</li><li>Taking Action: Willingness to put in the work.</li><li>Tolerating Costs: Being prepared for any potential discomfort or challenges involved in changing.</li></ol><h4>💌 Ready for Your Breakthrough? Let's Connect!</h4>The beauty of SST, championed by Professor Dryden and something I’m passionate about, is its commitment to providing help at the point of need. It's an empowering, flexible, and often incredibly effective way to get unstuck, gain clarity, and take meaningful steps forward.If you’re facing a specific challenge and feel ready to roll up your sleeves for a focused, powerful session, then Single-Session Therapy might just be exactly what you need. It could be the perfect "one and done" solution, or it could be the very best "one plus" start to a longer journey – the choice, of course, is always yours.Ready to formulate those realistic expectations and see how a constructive processing of your issue can lead to a solution? Let’s chat!

🚀 One & Done? Unlocking Your Breakthrough with Single-Session Therapy (SST)

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Ready for meaningful work?Tuesdays and Thursdays between 7:00 am and 1:00 pm online appointments available. Weekly, 3 times per month, fortnightly. Prepaid monthly block secures a highly favourable rate for sustained therapeutic journey. If you value a clear investment in your mental well-being, please reach out to explore working together.

Whether you are looking for a single session to get unstuck, or longer-term therapy to explore deeper pattners, I offer flexible options designed around your needs:

As an integrative counsellor, I can help with :<ul><li>feeling overwhelmed with anxiety, stress and burnout</li><li>feeling unsure and needing your self-esteem and confidence building</li><li>lifting depression and low-mood</li><li>improving your family and relationship dynamics</li><li>mitigating the impact of trauma</li><li>exploring life transitions and finding a sense of direction</li></ul>Ready to find lasting change?Book Your Free 20-Minute Consultation 📞I offer professional and compassionate care through both face to face, in Manchester, or online appointments.

Ready for Better?

A flexible therapy approach offering a series of focused sessions to address immediate concerns effectively and efficiently.

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OnePlus Therapy

Combining Person-Centred Therapy (PCT), Transactional Analysis (TA), and Cognitive Behavioural Therapy (CBT) to tailor sessions to your unique needs, available both face-to-face in Manchester and online.

Integrative Counselling

Confidential one-on-one psychotherapy sessions designed to explore and resolve personal challenges in a safe and supportive environment.

Private Psychotherapy

Therapy on Your Terms. Secure, confidential online counselling. Start healing without leaving home.

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Online Counselling

Warm, confidential counselling at Bodywise (M4 1DZ). Your path to change begins here.

In-person therapy, Manchester Centre

A powerful approach where significant progress can be made in just 3 steps.

Single Session Therapy

My Counselling Services

Compassionate counselling designed to help you process and heal from past trauma safely and effectively.

Trauma-Informed Therapy

Support for couples aiming to improve communication and strengthen their relationship through guided therapy.

“Ban conversion therapy for all“ - The Trans Rights Protest London, April 2022

Couples Counselling

Learn mindfulness practices and relaxation methods to enhance your emotional well-being and resilience.

Mindfulness and Relaxation Techniques

Stress can make everyday life feel like a battle with your own mind. You might lie awake at night worrying, struggle to concentrate, or feel tense for no clear reason.

Feeling constantly on edge or exhausted?

Low mood and depression can leave you feeling stuck or disconnected from yourself.

When life feels heavy

Loss, relocation, relationship dynamics, career change, parenthood, ageing - all can stir up grief or confusion about who you are now.

Change - even when its chosen - can bring deep uncertainty

Book your free 20 minute consultation to discuss which option feels right for you.

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I work both in person and online. Hours are below. Please get in touch with me about appointment availability.In-person appointments: Monday - 15:00 to 21:00 at Bodywise, M4 1DZOnline appointments:Tuesday 07:00 to 20:00Wednesday 09:00 to 20:00Thursday 07:00 to 20:00Friday 09:00 to 15:00

Monday, F2F, 15:00 to 21:00 at Bodywise, M4 1DZTuesday, Wednesday, Thursday, online: 07:00 to 20:00Friday, online: 09:00 to 15:00

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Connect for Healing

Welcome. I'm Grazyna, and I'm here to help.Life is challenging, and we all benefit from support. I’m a BACP Registered Counsellor, inspired by my own transformative journey to find self-acceptance, boundaries, and strength. I know the courage it takes to begin and hold the hope for your relief and possibility.How We'll Work TogetherI offer a flexible, integrative approach tailored to your needs. We work collaboratively, drawing from proven models:<ul><li>Person-Centred Therapy (PCT): Creates a warm, safe space where you feel truly heard and accepted.</li><li>Transactional Analysis (TA): Gently explores past relationship patterns and "life scripts."</li><li>Cognitive Behavioural Therapy (CBT): Develops practical tools to challenge negative thoughts and build healthier coping strategies.</li></ul>Your Pace, Your PlanThe number of sessions is negotiable and regularly reviewed. We monitor your progress and changing needs, ensuring our work is focused and effective. If necessary, we'll openly discuss a referral for the best ongoing care.

Grazyna 

Registered Member MBACP

My credentials<ul><li>Registered Member of BACP 404132</li><li>Level 4 Diploma in Therapeutic Counselling 2023</li><li>I have enhanced DBS, indemnity insurance and ICO registration (GDPR)</li><li>I engage in regular clinical supervision to ensure my work is safe and effective</li></ul>Trainings<ul><li>Mindfulness for Stress by Manchester Mind (2024)</li><li>Primary Certificate in Single-Session Therapy with prof. Windy Dryden (Dec 2023, refresh Nov 2025)</li><li>various trainings with Practical CBT including Problem Solving, Treating Depression, Treating Generalised Anxiety, Acceptance and Commitment Therapy basics, Overview of Contemporary Cognitive Therapies</li><li>‘How to work with trauma and dissociative processes’ with Theres Fickl and Counselling Initiative (2023)</li><li>Understanding Suicide and Suicide Prevention in the Global Context, University of Glasgow via FutureLearn, 2021</li><li>Understanding Anxiety, Depression and CBT, University of Reading via FutureLearn, 2020</li><li>Integrating Care: Depression, Anxiety and Physical Illness, King’s College London via FutureLearn, 2019</li><li>Advanced Motivational Interviewing course, GMMH Manchester, 2017 (certificate of participation)</li></ul>

Specialized counselling to address and heal from past trauma in a safe and supportive environment.

Guidance through major life changes such as career shifts, loss, or personal growth challenges to foster resilience and clarity.

By Jasmyn Favager

“Don’t forget: beautiful sunsets need cloudy skies…” Paulo Coelho

Life Transition Support

Focused sessions to help you understand and manage anxiety and stress through practical coping strategies.

Anxiety and Stress Management

The Power of Online Therapy✔ Total Convenience Meet from wherever you feel most comfortable — your home, your office, or your favourite quiet spot. No travel, no waiting rooms, and no extra stress.✔ Privacy You Can Trust Your sessions are confidential and held in a secure online space, giving you the freedom to speak openly and honestly.✔ Steady, Supportive Care Together we’ll create a consistent rhythm that supports your progress, even as life shifts around you. You can access reliable, ongoing support from wherever you are.What to ExpectOnline therapy brings flexibility without losing depth. I use an integrative approach, drawing from Person-Centred Therapy, Transactional Analysis, and Cognitive Behavioural Therapy to shape each session around what you need in the moment. There’s no rigid formula — just the right tools, at the right time, for you.

Online counselling

Your Space for Change✔ Undivided Focus When you walk into the therapy room, you’re stepping away from the noise and pressure of everyday life. This is your time — a dedicated space where you can slow down, tune in, and engage more deeply with your thoughts and feelings.✔ Real Human Connection Being face-to-face allows us to work with the full richness of communication — words, tone, expression, and body language. It helps us build understanding and trust in a natural, meaningful way.✔ A Safe, Grounded Environment Many people find it easier to open up in a consistent, contained space. The stability of an in-person setting can offer a sense of safety that supports deeper exploration and emotional processing.What to ExpectOnline therapy is wonderfully flexible, but in-person work offers a unique kind of grounding. My in-person counselling sessions provide a private, calm environment where you can pause, breathe, and reconnect with yourself without the interruptions of daily life.

In-person Counselling in Manchester

<h4>One focused session for when you need clarity now</h4>Sometimes you don’t need weeks of therapy — you just need one powerful session to help understand what’s going on and decide your next steps. Single-Session Therapy is designed exactly for that: to help you with progress on a specific issue.How It Works: The 3-Step Process1. Preparation (Optional Questionnaire)Before we meet, I’ll send you a short email questionnaire. It’s an invitation to gather your thoughts, identify what feels most important, and set a clear intention for our session. It’s completely optional, but may help you feel more focused and ready.2. The Session (50 minutes — Online or In-Person)During the session, we’ll work closely on the issue you want to shift. We’ll explore what’s getting in the way, clarify what you actually need, and create a realistic next-step plan you can take away and use straight away.3. Follow-Up CallA few days later, we’ll have a short check-in call. This is a chance to notice what’s changed and decide on next steps.

<h3>The Private Counselling Perspective</h3>Worried about using AI for mental health support? Discover why the mind-body connection and the human element in private counselling are irreplaceable for deep healing.Hey everyone! Let's talk about something that's popping up everywhere: Artificial Intelligence (AI). From helping with homework to driving cars, AI is changing our world. But what about therapy? Can a computer really help us with our mental well-being?It’s a big question, and my take is this: AI can be a useful sidekick, but it's no replacement for a real, live human therapist. This is especially true in the setting of professional private counselling, where true presence matters most. Here’s why.<h4>The Irreplaceable Mind-Body Connection in Therapy 🏃‍♀️❤️</h4>Think about it: we're not just floating brains. We're physical beings! Our bodies are HUGE in how we learn, connect, and even heal.Emotions Start Here: Beyond the BrainBefore you even think "I'm stressed" or "I feel intense anxiety," your body probably sends signals – a tight stomach, a racing heart. These sensations are your body talking! In a session with a human therapist, we pay attention to these unspoken physical cues.Presence and Genuine ConnectionRemember how babies need skin-to-skin contact? How a hug from a friend can instantly make you feel better? That's our body's need for connection. In a professional therapeutic setting, however, physical contact is generally not a routine part of the process. Any non-verbal acceptance happens through a therapist's full presence and careful observation. If touch is ever considered, it only happens within a long-standing, secure professional relationship with clear, established boundaries. Being "fully seen" by someone is mostly about your whole presence being accepted. This essential human resonance is unavailable in AI mental health tools.Building You Up: Holistic WellnessEating well, moving your body, breathing deeply – these aren't just good habits. They help build new pathways in your brain, helping you stay safe, learn, and grow. This focus on mind-body wellness is central to my work as a private counsellor.AI, for all its smarts, doesn't have a body. It can't feel a hug, sense your fidgeting, or even truly understand the subtle sigh you make. That physical, unspoken connection? That's purely human.<h4>Where AI Can Shine: Support for Counselling Techniques ✨</h4>But let's not totally ditch AI! It has some serious strengths as a tool. Think of it like a really smart textbook or a super organized personal assistant for online therapy support.AI can be great for:<ul><li>CBT Hacks: If you're using Cognitive Behavioural Therapy (CBT), AI can help you spot tricky thought patterns, suggest journaling prompts, or give you examples of how to challenge negative thinking.</li><li>Explaining the "Why": Ever wonder about a therapy concept like "attachment styles" or "defence mechanisms"? AI can break down complex ideas from different theories and give you examples that make sense.</li><li>New Perspectives: AI could help you look at a problem from a specific theoretical angle – like, "What would Transactional Analysis say about this argument I had?"</li></ul><h4>The AI Limit: Why Only a Human Therapist Can Offer True Healing 🤖</h4>Here's the crucial bit: AI is just a really clever algorithm. It's been trained on mountains of words and patterns to predict what word should come next.<ul><li>No Feelings, No Cognition: It doesn't think or feel in the way we do. It doesn't have life experience, empathy, or a gut feeling—qualities essential for effective psychotherapy.</li><li>The "Hallucination" Factor: Sometimes, AI can even make things up – sounding totally convincing but being completely false. That's a risk when you're talking about sensitive personal issues!</li></ul><h4>The Bottom Line: Human Connection for Mental Health Wins 🏆</h4>So, while AI can be an amazing resource for learning, exploring ideas, and supporting certain therapeutic tasks, it truly supplements – it doesn't replace.For the deep connection, the understanding that comes from shared human experience, and the safety of being truly seen (body and all!), a real person is still exactly what we need. It's about combining the best of human care with smart technology, knowing that the heart of healing is always human.Ready for the Human Touch in Counselling?If you're looking for genuine, evidence-based private counselling that integrates the wisdom of your body and mind, I am here to help. My practice offers specialized support for issues like stress and anxiety, and more, in Manchester and online.

🧠 AI in Therapy: Cool Tool or Missing Something Human?

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In a world that rarely slows down, it’s easy to lose touch with your limits. You may feel you’re always “on” — juggling responsibilities, trying to meet expectations, yet feeling detached or exhausted.Burnout isn’t just about doing too much; it’s about giving more than you have, without enough time or space to replenish.<h4>How counselling can help</h4>Counselling offers a pause — a place to breathe, reflect, and take stock. Together, we’ll look at what’s driving the pressure: work stress, caring roles, inner perfectionism, or a lifelong pattern of putting others first.Through gentle exploration, you can learn to listen to your body, set realistic boundaries, and reconnect with what nourishes you.Make space for yourself againStress and Burnout recovery takes time — but you don’t have to do it alone. We can help you find balance and build a life that sustains you, not drains you.Get help with stress - <a target="_blank" rel="noopener noreferrer nofollow" href="https://ggcounselling.uk/#contact">contact </a>me for a free 20 minute consultation.We'll identify what's driving the stress - whether its work, caring responsibilities, or internal pressure and explore ways to restore balance.

When you’re running on empty, counselling can help you reset

When you’re living with low mood or depression, it can feel as though colour has drained from life. Getting out of bed, keeping up with friends, or even eating properly can feel like impossible tasks.It’s not weakness. Depression is often a sign that something deep within you is asking for attention — pain that’s been carried too long, or meaning that’s been lost.<h4>How counselling can help</h4>Therapy offers space to explore your experience gently and at your own pace. Together, we can look at what’s beneath the sadness and begin to identify small, meaningful shifts. You’ll learn ways to manage low energy and reconnect to activities or people that bring warmth and life.As understanding grows, so does self-compassion — and from that place, change becomes possible.There is a way forwardEven when it doesn’t feel like it, healing can happen. Counselling can help you find light in the dark and begin to rebuild a sense of hope.<a target="_blank" rel="noopener noreferrer nofollow" href="https://ggcounselling.uk/#contact">Contact </a>me for a free 20 minute consultation to find out more.