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    4 minute anxiety relief meditation

    Anxiety can feel crippling and overwhelming. It can cloud so much of your mind that there is very little room for joy, creativity or connection.

    I have created this short anxiety relief guided meditation, to try and bring a moment of peace to your day.

Podcasts

The work that I do as a jointly qualified lawyer and therapist specialising in working with busy professionals experiencing burnout, anxiety, stress and trauma has also been featured on two podcasts. Please check them out if you want to learn a bit more about my approach and work:

Hannah Beko, The Authentic Lawyer, 20 May 2025.

Law Talks Podcast, Mental Health and Law 31 August 2025

Instagram

Check out my Instagram page for regular updates, videos, thoughts, guidance (and the odd dog photo).

What do you do when your head says yes and your heart says no? It can feel really easy to slip into analysis mode. Thinking everything through. Writing out lists of pros and cons, advantages and disadvantages. Going round and round in circles, asking friends, colleagues, family, relying on the views and experiences of others. Making, unmaking and remaking the decision. What if there is a simpler way? Often, when we are stuck in indecision, it's because of a conflict between what makes sense on paper and what we really want, in our hearts. We know what makes sense and what the logical next step is, but it feels wrong. This causes anxiety, stress, depression, friction in the relationships around us. Hypnotherapy can be a brilliant tool to bypass all of the expectation around us, all of the shoulds, and move into a place of could. Access what you really want, deep down, with complete freedom and no judgement. Get into a free flowing state. Increase your confidence in your own decision making skills. Accessing and trusting your heart is a skill. It can be practiced. The more you do it, the easier it gets. Even small steps in the right direction for you can make a huge difference to your life. Try it. Let's talk. #therapy #decisions #stress #depression #anxietyrecovery #hypnotherapy #Bath #Wiltshire
What do you do when you have a hard decision to make? You go round and round and cant seem to make it. Each person you speak to only makes you more confused, and you put it off and put it off until the last minute, then panic and second guess yourself for days. When making a difficult decision, whilst it can feel really hard to do, it's important to try and separate your values, what drives you, what is important to you, from other factors at play such as guilt, a sense of obligation, anger, or shame. If you can extract your values from the external factors, and make a decision based on them, then you won't go far wrong. Hypnotherapy is a brilliant tool to help you separate your core drivers and values from the external factors that press on you as it is space for creativity and clarity. #values #decision #dilemma #therapy #hypnotherapy #Bath #Bristol #lawyer
Let’s talk about why chatting to a real therapist hits different than getting support from AI. 💛 Swipe through the carousel to see the 5 big reasons. 1️⃣ There’s just something about being understood by another human. Therapists bring e
Let’s talk about why chatting to a real therapist hits different than getting support from AI. 💛 Swipe through the carousel to see the 5 big reasons. 1️⃣ There’s just something about being understood by another human. Therapists bring empathy, intuition, and presence in a way tech can’t. 2️⃣ So much of what you’re feeling isn’t said out loud. Your body language, tone, and energy tell a whole story—your therapist can pick up on all of it. 3️⃣ Therapists are held to strict ethics and confidentiality. Their job is to support you. That’s not how AI works. 4️⃣ The relationship itself matters. Feeling genuinely seen and supported by someone in the room with you? That’s powerful. 5️⃣ And honestly… therapy is about your full, messy, beautiful humanity. A real human can meet you there. At @essetherapyuk, we’re big believers in human connection. Your voice, your story, your emotions—they deserve to be heard by someone who truly gets it. #therapist #lawyer #Bath #Wiltshire #hypnotherapy #peoplematter #communication
Why a Solicitor Makes a Great Therapist As a Partner in a law firm specialising in mental capacity law and a qualified therapist, people often tell me, “That’s an unusual combination.” In reality, the skills that make a good solicitor — listening, problem-solving, empathy, and professionalism — are the same ones that make an effective therapist. Solicitors are trained to listen deeply, to hear nuance, and to hold space for complex emotions. We also understand the pressures of professional life — long hours, high expectations, and the toll that stress and burnout can take. When I work with clients experiencing anxiety, exhaustion, or trauma, I know what that world feels like from the inside. Person centered hypnotherapy aligns perfectly with the mindset of busy professionals. It’s practical, forward-looking, and helps you build confidence and resilience by focusing on what’s working rather than what’s wrong. Instead of analysing the past, we look at how you want to feel and create small, achievable steps to get there. Both law and therapy rely on confidentiality, structure, and trust — values I uphold in every session. My approach is calm, compassionate, and focused on helping professionals rediscover balance, clarity, and wellbeing. I offer sessions in person near Bath and online across the UK, supporting solicitors, healthcare professionals, executives, and others navigating burnout, stress, anxiety, or trauma. #burnoutrecovery #anxiety #stress #traumarecovery #Bath #Bristol #Wiltshire #lawyer #solicitor
Life is super complicated. So many messages and bits of information flying in at you all the time. Its exhausting and overwhelming. What happens if we just boil things down a bit. Keep things simple. One of the best questions I have ever been ask
Life is super complicated. So many messages and bits of information flying in at you all the time. Its exhausting and overwhelming. What happens if we just boil things down a bit. Keep things simple. One of the best questions I have ever been asked was by my own therapist a number of years ago. She asked, simply: 'When did you last feel joy?' I almost laughed. It was such an alien concept to me at the time. It evoked a time where I put my needs first, prioritised happiness, forgot the to do list, and just lived in the moment. All of these things were so so far away from where I was at the time. However, she suggested that rather than shoot for the moon, I just spent the next few days until our next appointment noticing if there were any moments where things just felt a bit lighter. A bit less heavy. Surprisingly, there were. Even if they were just tiny like hearing a bird singing, or feeling the warmth of towels coming out of the tumble dryer. We aren't talking living in Bali, drinking Mojitos. So this is my task for you these coming days. Notice when things feel lighter, more free, less restrictive. Make more time for those moments, and see where you get to. #therapy #joy #sparkjoy #happiness #hypnotherapy #Bath ##Wiltshire #lawyerlife
Do you journal? If so, how do you do it? What benefits do you get from it? Countless studies have shown that it has hugely significant health benefits, including: - Reduce stress and anxiety - Improve mental clarity - Improve feelings of happiness and wellbeing - Greater acceptance of emotions - Breaks unhelpful thought patterns There are two main ways to journal: 1. Free form journalling where you let your stream of consciousness flow and access your inner most thoughts and feelings. This can integrate really well with hypnotherapy and relaxed states. 2. Gratitude journalling where the focus is on capturing what has brought you meaning and that you are grateful for, with a view to building up resilience and insight over time It doesn’t have to be a long process. Even taking a few minutes most days can have an enormous positive impact for you. #gratitude #journalling #Therapy #stress #wellbeing #Bath #lawyer #Bristol #hypnotherapy
As a solicitor and therapist, I understand from both a business and therapeutic stance why wellbeing is now a business necessity — not a luxury. According to LawCare’s 2025 Life in the Law report, 59% of legal professionals report poor m
As a solicitor and therapist, I understand from both a business and therapeutic stance why wellbeing is now a business necessity — not a luxury. According to LawCare’s 2025 Life in the Law report, 59% of legal professionals report poor mental wellbeing, and 78% regularly work beyond their contracted hours. As both a Partner in a law firm and a Solution-Focused Hypnotherapist, I see the same story playing out across the sector: lawyers under sustained pressure, often believing burnout is simply “part of the job.” It doesn’t have to be. Burnout isn’t about weakness. It’s a physiological response to prolonged stress. The World Health Organisation defines it as a workplace syndrome, and neuroscience confirms it can impair focus, empathy, and decision-making — the very skills lawyers depend on. Even something as simple as a constant flow of emails can keep the brain in “fight or flight,” leaving no room for recovery. Wellbeing is no longer a “soft skill.” It’s a commercial imperative. The UK loses £26 billion annually to stress and mental illness. Highly stressed lawyers are 11x more likely to make mistakes — some costing over £250,000. Clients increasingly check firms’ wellbeing policies as part of their procurement process. When wellbeing suffers, so does performance, retention, and reputation. Sustainable practice starts with cultural change. That means: Training managers and partners in wellbeing-aware leadership Providing burnout and vicarious trauma training Rethinking metrics — valuing collaboration, not just billable hours Modelling flexible, humane working practices Leadership buy-in is crucial. My in-house burnout prevention programme combines neuroscience, psychology, and practical techniques to help lawyers work sustainably. Participants learn to: Spot early signs of burnout Reset the nervous system for focus and calm Build resilience and professional fulfilment This training is designed by a solicitor, for solicitors — grounded in real-life understanding of the pressures of legal practice. Get in touch if you want to talk training or support. #therapy #wellbeing #law #lawfirm #training #solicitor
Sometimes we can get stuck in an emotional space. Going over the same things again and again. Replaying scenarios in our heads. Analysing text messages or interactions. Holding grief or upset until it physically hurts. Coping in the only ways we know how by scrolling, pushing it down, that mid week drink, cutting ourselves off, cramming that to do list, looking after others, putting ourselves last. This wont create change. It may make you feel better in the short term, it may have worked until now, but it won't help you move through the stuckness. If you want to create real, meaningful change, get in touch. Let's talk.
It can be really easy to get caught up in the whirl and drama of every day life, and forget to just take a moment to sit back and reflect on the humaness of it all, and the small things that unify us and we are all grateful for. This week, I have been very grateful for clarity, nothingness, silence, consequence, and (some may think bizarrely) frailty. All are reminders that we are human, we err, we continue, we do our best. Be kind in all you do this week. Reach out. Make time for silence. Forgive. Enjoy the moment. Be grateful. 🙏 #gratitude #joy #alanis #alanismorrisette #wisdom #silence #journalling #therapy #hypnotherapy
Many of us have a love /hate relationship with habit and routine. It can help us manage decision and information overload, and reduce fatigue. However, equally, habit can stop us looking too closely at how and why we make the decisions we do and live how we live. As Proust said, habit is: 'that second nature which prevents us from knowing the first' Ie we hide behind it for an easy life, to avoid having to ask the difficult questions. If you want to explore what lies beneath, start challenging the norm, and explore how to get a life that is in line with what you really want, get in touch. #values #routine #habit #therapy ##hypnotherapy #therapistsofinstagram #Bath #Bristol #lawyer
What do you do when your head says yes and your heart says no? It can feel really easy to slip into analysis mode. Thinking everything through. Writing out lists of pros and cons, advantages and disadvantages. Going round and round in circles, asking
What do you do when you have a hard decision to make? You go round and round and cant seem to make it. Each person you speak to only makes you more confused, and you put it off and put it off until the last minute, then panic and second guess yoursel
Let’s talk about why chatting to a real therapist hits different than getting support from AI. 💛 Swipe through the carousel to see the 5 big reasons. 1️⃣ There’s just something about being understood by another human. Therapists bring e
Why a Solicitor Makes a Great Therapist As a Partner in a law firm specialising in mental capacity law and a qualified therapist, people often tell me, “That’s an unusual combination.” In reality, the skills that make a good solic
Life is super complicated. So many messages and bits of information flying in at you all the time. Its exhausting and overwhelming. What happens if we just boil things down a bit. Keep things simple. One of the best questions I have ever been ask
Do you journal? If so, how do you do it? What benefits do you get from it? Countless studies have shown that it has hugely significant health benefits, including: - Reduce stress and anxiety - Improve mental clarity - Improve feelings of happines
As a solicitor and therapist, I understand from both a business and therapeutic stance why wellbeing is now a business necessity — not a luxury. According to LawCare’s 2025 Life in the Law report, 59% of legal professionals report poor m
Sometimes we can get stuck in an emotional space. Going over the same things again and again. Replaying scenarios in our heads. Analysing text messages or interactions. Holding grief or upset until it physically hurts. Coping in the only ways we kno
It can be really easy to get caught up in the whirl and drama of every day life, and forget to just take a moment to sit back and reflect on the humaness of it all, and the small things that unify us and we are all grateful for. This week, I have be
Many of us have a love /hate relationship with habit and routine. It can help us manage decision and information overload, and reduce fatigue. However, equally, habit can stop us looking too closely at how and why we make the decisions we do and li