Counselling for Stress at Work in St Albans, Hertford & Online
Considering the substantial amount of time we dedicate to our work, it is crucial to acknowledge that encountering difficulties in this
domain can have a profound impact on our
emotional well-being, both within and outside of
the workplace. On the other hand, challenges
experienced outside of work can also influence our
confidence and performance in the professional
setting. Regardless of the specific circumstances,
it is important to recognise the interconnectedness between our work and personal lives and the potential consequences that struggles in either area can have on our overall well-being.
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What are the Signs of High Levels of Work Stress?
Experiencing stress in the workplace isn't necessarily negative. It can indicate that we value our work and are dedicated to it. In fact, moderate levels of stress can serve as a motivator, propelling us to tackle challenges effectively. However, there are instances when heightened stress levels become detrimental, impacting us in various negative ways:
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Physical Impact
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Elevated heart rate/palpitations
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Acceleration in breathing rate
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Raised blood pressure
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Muscle tension
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Headaches/migraines
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Agitation
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Tiredness/lethargy
Emotional Impact
As well as high levels of stress you may also experience:
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Elevated anxiety levels
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Depression
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Anger
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Being frequently tearfulness
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Frustration
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Cognitive Impact
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Difficulties concentrating
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Challenges in decision making
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Impaired memory
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More mistakes being made
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Struggles in problem solving
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Racing thoughts
Behavioural Impact
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Being irritable or impatient with others
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Restlessness and difficulties relaxing
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Engaging in multiple tasks or jumping between tasks
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Lack of motivation/drive
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When work-related stress reaches extreme levels and persists for a long time, it can lead to experiencing "burnout." Burnout is characterised by feeling intensely overwhelmed, finding it challenging to tackle even minor tasks such as responding to an email, experiencing difficulties with clear thinking, experiencing severe anxiety, and sometimes requiring time off from work. These symptoms indicate that your mind and body are signaling that the current demands are unsustainable, and it is crucial to prioritise self-care.
What Can Contribute to High Work Stress?
Challenges in the workplace can arise from a heavy workload, leading to long working hours with minimal breaks. It's not uncommon to find oneself working during leisure time, even in the evenings and on weekends. As a result, work starts to dominate life, leaving little time for other meaningful activities.
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Engaging in demanding tasks can contribute to high stress levels and low confidence, particularly when they are unfamiliar, complex, and require skills that we perceive as weaknesses.
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The "imposter syndrome" is a common issue that many people experience. It involves a persistent fear of being exposed as less intelligent or skilled than others perceive, attributing success to luck or putting in excessive effort. This fear creates anxiety about potential failure and losing one's job. Therapy can help challenge these unfounded worries and recognise one's true abilities and intelligence.
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Low self-esteem, often linked to perfectionism, can also play a role in work-related issues. Perfectionism is characterised by feeling inadequate, downplaying achievements, seeking constant approval, and excessively worrying about others' judgment. These pressures add to the overall stress experienced at work.
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Some individuals struggle with public speaking, which is often required in their job. The anticipation of public speaking can lead to heightened anxiety and stress, fueled by concerns about others' judgment and the fear of displaying visible signs of anxiety.
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Other common work-related difficulties include dissatisfaction with one's current position, uncertainty about whether to stay or look for another job, challenges with colleagues or managers, and difficulties in asserting oneself.
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Individuals cope with work-related anxieties, stress, and low confidence in various ways. Some may overcompensate by working excessively hard, taking on extra tasks, and neglecting breaks. Others may resort to avoidance or procrastination, leading to last-minute rushes to meet deadlines. Both coping mechanisms can further escalate anxiety and stress levels.
When Should I Seek Help for Work Stress?
If you find yourself overwhelmed by high stress levels that are affecting you both at work and in your personal life, seeking support and considering counseling for work stress can be beneficial.
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It's common to perceive others around you as handling the demands of work well, which may lead you to believe that high stress levels are simply part of the workplace environment. As a result, you may feel that you should just endure it without seeking help, and that you don't deserve assistance. This perception can contribute to self-critical thoughts, further impacting your emotional well-being. However, it's important to recognise that you are not alone in your struggles. Many people face high levels of work stress and find it difficult to cope. You don't have to suffer silently or keep pushing through. High work stress levels can be addressed, allowing you to experience greater happiness both at work and in your personal life.
Therapy for Work and Career Related Issues
I am here to provide support for any work or career-related challenges you may be facing. Together, we will delve into the underlying reasons for these problems, examine how they are impacting you, how to navigate them and explore your coping mechanisms. By understanding the root causes of these issues, we can gain insight into how external factors, potentially unrelated to work, may be influencing them. I will introduce you to tools and concepts that can help address any unhelpful thinking patterns or behaviors that may be contributing to the challenges you're experiencing. Additionally, I will offer support in addressing the emotional impact of your work or career issues, including feelings of depression, anxiety, stress, and low confidence.
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How Long Does Therapy for Work Stress Last?
The duration of therapy for work stress varies based on the severity of the issue. While some individuals may experience significant improvements in just a few sessions, others may require more time to delve deeper into their challenges and receive ongoing support to effectively manage work stress. Typically, individuals find that a range of six to eighteen sessions is necessary to address work stress and achieve substantial progress. The specific number of sessions will be determined by your unique circumstances and therapeutic needs.
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Does Counselling help with Work Stress? What are the Best Therapy Approaches?
Therapy has proven to be beneficial for many individuals seeking support for work stress, as it equips them with effective strategies to manage and reduce its impact on their lives. There isn't a single therapy approach or model that is considered superior in addressing work stress. I will utilise therapy approaches or models that align with your specific needs and preferences, taking into account your presenting difficulties. Some individuals prefer a deep exploration of their challenges and utilising the therapeutic space for reflection, while others focus more on learning practical coping strategies. In some cases, a combination of both approaches can be helpful—allowing time for exploration while also acquiring coping skills. Cognitive Behavioural Therapy (CBT) is a widely used therapy model known to be effective for various emotional difficulties, and I may introduce you to CBT concepts and tools to manage your work stress if deemed suitable. Additionally, I may incorporate strategies from other therapeutic models that could benefit your unique situation.
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What are the Benefits of Therapy for Work Stress?
​Engaging in therapy to address work stress can be instrumental in alleviating the stress you encounter and preventing its adverse effects on various aspects of your life, both within and outside of work. By addressing work-related stress, you can effectively mitigate its negative impact on your emotions, behaviors, physical well-being, and cognitive functioning. As a result, you can experience greater satisfaction in your work life, witness improvements in your performance, and feel empowered to pursue endeavors that may have been hindered by high stress levels.
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If you would like therapy for work and career stress in St Albans, Hertford or online please email me at contact@hertstherapypractice.com or complete the webform below.
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Helpful Resources on Work/Career Stress:
https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Perfectionism
https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Procrastination
https://www.verywellmind.com/how-to-deal-with-stress-at-work-3145273
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Contact
St Albans Rooms
21 Victoria Street
St Albans
AL1 3JJ
England
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And
Hertford Well-Being
5A Great Northern Works
Hartham Lane
Hertford
SG14 1QW
England
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07825910485
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How much does therapy cost?I provide therapy on a self funded basis and can also see individuals with insurance cover. The rate for self funded sessions is £110 per 50 minutes session. For more information, please see the following page: Fees
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How do I know if I need therapy?Knowing when to seek therapy is an important step in prioritising your mental health. While everyone’s journey is unique, certain signs and experiences suggest that professional support may be beneficial. Therapy can help if you are: 1. Feeling Overwhelmed by Stress or Emotions If you’re constantly anxious, sad, or irritable, and these emotions feel unmanageable, mental health support can provide tools to regain control and balance in your life. 2. Experiencing Persistent Negative Thoughts Repetitive worries, self-doubt, or feelings of hopelessness may signal deeper issues that a therapist can help address. 3. Struggling with Relationships Conflicts, communication challenges, or feelings of disconnection in personal or professional relationships may benefit from exploring patterns and building healthier interactions. 4. Facing Major Life Transitions Significant changes, like a breakup, job loss, or becoming a parent, can be emotionally taxing. Therapy offers a safe space to process these adjustments. 5. Dealing with Physical Symptoms of Stress If headaches, fatigue, or sleep problems persist without a clear medical cause, they might be linked to emotional distress, which therapy can help alleviate. 6. Feeling Stuck or Unfulfilled A sense of emptiness, lack of purpose, or difficulty achieving goals can often stem from unresolved personal challenges. Therapy can guide you toward clarity and growth. 7. Turning to Unhealthy Coping Mechanisms Over-relying on alcohol, food, or avoidance behaviors to cope with stress or emotions could indicate the need for healthier strategies. What Therapy Can Offer You Therapy provides a non-judgmental space to explore your thoughts and feelings, identify patterns, and develop skills to cope with life’s challenges. Whether you’re dealing with a specific issue or simply seeking personal growth, therapy can help you move forward with confidence.
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What happens in the first therapy session?The first therapy session is a welcoming space designed to help you feel comfortable and supported as you take this important step toward improving your mental health. Here’s what you can expect: 1. Exploring Your Concerns I will ask about what has brought you to therapy. Whether it’s anxiety, depression, stress, relationship issues, or something else, this is your chance to share your thoughts and feelings in a safe environment. 2. Learning About Your Background To better understand your situation, I will ask about your personal history, lifestyle, work, and relationships. This helps create a fuller picture of who you are and what you’re experiencing. 3. Goals We will explore your goals for therapy and we will discuss how therapy will be tailored to your needs. 4. Building a Connection The first session is a chance to see how you feel about my style and approach. I am warm and down to earth which can help create a strong therapeutic relationship, which is essential for successful outcomes. There’s no need to prepare extensively—just come as you are. It’s normal to feel a little nervous, but I am there to support you every step of the way.
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What types of therapy do you offer?I provide evidence-based psychological therapies tailored to your individual needs, including: 1. Cognitive Behavioural Therapy (CBT) CBT is a structured, goal-oriented approach that focuses on identifying and changing negative thought patterns and behaviors. It’s highly effective for anxiety, depression, and stress-related concerns. 2. Schema Therapy Schema Therapy helps you explore and heal deep-rooted patterns developed in childhood that may affect your relationships and emotional well-being. It’s ideal for addressing long-standing challenges such as low self-esteem, emotional dysregulation, and unhealthy relationship dynamics. 3. Acceptance and Commitment Therapy (ACT) ACT helps you develop psychological flexibility by accepting difficult emotions, clarifying your values, and committing to meaningful action. It’s particularly helpful for managing anxiety, chronic stress, and life transitions. Each therapy type is designed to address different challenges, and we’ll work together to determine the approach that best suits you. Whether you’re seeking help for anxiety, depression, relationship issues, or personal growth, the tailored therapy I offer can provide the tools you need to thrive.
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How many sessions will I need?The duration of therapy depends on your individual needs, goals, and the type of mental health difficulties you’re facing. Here’s a general guide to help you understand what to expect: 1. Short-Term Therapy Cognitive Behavioral Therapy (CBT): Typically lasts between 6 to 20 sessions for issues like anxiety, depression, or stress. It’s goal-oriented and focused on providing practical tools for change. Acceptance and Commitment Therapy (ACT): May range from 8 to 16 sessions, depending on the complexity of your goals and challenges. 2. Medium to Long-Term Therapy Schema Therapy: Often requires a longer commitment, especially for deep-rooted patterns or longstanding difficulties like low self-esteem, emotional dysregulation, or chronic relationship issues. Therapy can last 6 months to 2 years, depending on individual progress. 3. Tailored Approach Therapy duration is always personalised. Some people feel significant improvement within a few months, while others benefit from ongoing sessions to work through complex challenges or maintain mental health over time. I will regularly review your progress and goals with you, ensuring that therapy is aligned with your needs. Whether you’re seeking help for anxiety, depression or personal growth, therapy is designed to provide support at a pace that feels right for you.
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What specific regulations or qualifications do you have?I am a fully qualified Counselling Psychologist where I am trained to a Doctoral level. I am registered with the recognised body of the HCPC. I adhere to strict ethical standards, prioritise ongoing professional development, and maintain valid insurance coverage. I ensure I deliver ethical, effective, and personalised mental health care tailored to your needs.