Fitting into your current life
 

My aim is for our teamwork to fit well with the context of your life – in what we talk about and when we talk. You can work with me with whatever frequency best fits with your life situation and needs, and you can move flexibly between different session lengths to suit your changing aims, schedule and budget.
I've got well over a decade's experience in making phone and online sessions as connecting and as effective as in person sessions, and, if you choose video off for any of your sessions, you have the advantage of being able to easily flow between sitting, walking, lying down in your sessions to help you focus and tune into yourself in different ways. Once we're through Covid, face to face sessions will resume as well.

Appointment times 

By phone and online (current availability Mon - Fri)

You can have sessions by phone or online at very flexible times, from 9.00am.

 

I've worked with several hundreds of people online and by phone, over many years. The consistent feedback from my clients is that because it's ultra convenient, it makes therapy and coaching easier to fit into their lives and because they're in their every day environment, this also makes it easier to transfer learning from sessions into everyday life. And easier sure is good when it comes to therapy - yes?!

 

What's interesting to me is how often I hear my clients say they're "really surprised" to discover not only how effective it is, but just how connecting it is. Perhaps this is because I like to make all my sessions as connecting and engaging as possible - human to human - and I'd like you to have a good chuckle with me too - it helps with so many things, eh?!

 

So, whether you're speaking with me during or after work, abroad, from your work-desk, a comfy sofa, or a quiet place in the fresh air, let's make this work for you!

Face to face sessions (to resume September 2020)

My consultation rooms are warm and welcoming spaces designed to aid clearer thinking – and very easy to access from public transport (once we're safe to get on it again). 

Waterloo
Mondays 2.30-9.15pm

50 Westminster Bridge Road
SE1 7QY  

View map

Closest stations:

  • Lambeth North

  • Waterloo

  • Elephant & Castle

Holborn

​Tuesdays 2.30-9.15pm

60 Grays Inn Road
WC1X 8AQ  

View map

Closest stations:

  • Chancery Lane

  • Holborn

  • Farringdon

Clerkenwell
Wednesday afternoons ad hoc

9 Coldbath Square 
EC1R 5HL

View map

Closest stations:

  • Farringdon

  • Angel

  • Kings Cross

Walk & talk sessions (To resume in Regents Park from Autumn 2020)

Some people prefer working with me outdoors, in keeping with the practical nature of CBT. If you find air and walking aids better thinking, concentration and energy, you're welcome to opt for walk and talk sessions in any of your appointments over the phone, online or when we meet in person. There are routes that take in quiet side streets and mini green spaces to and from all my rooms, and in the summer, Regents Park is a great place for uplifting sessions!

I also offer deeper, immersive experiences in nature in the Cotswolds and Hertfordshire, that can be tailored to support your journey and fit your preferences - from two hours to a full day. This is particularly useful if you need to step back and see a bigger picture, gain fresh vision and get some restoration and grounded-ness from nature at the same time. 

Eleanor Bigden logo
Invest in yourself. 
You are the engine of your health and wealth”

— Paul Clitheroe

 
 

​My Fees

A cost effective investment

CBT, EMDR, ACT, CFT and coaching approaches have all been developed with deliberate attention to time and cost effectiveness for both immediate and long-term gain. My specialism is in helping people achieve rapid, positive, lasting results by integrating the best of these approaches for maximum potency... well, I'm excited!

 

You're welcome to experiment to see what length and frequency of session creates best value for you.

Current "Help-in-Covid" offer 
While we're all doing our bit to be extra community spirited, I'm offering a discount on as many telephone sessions as I am able, so more people can develop the resilience they need in current times. (CBT has a specific, evidence-based model to build resilience, no less!). If you're self funding and financially struggling, you're welcome to benefit from up to £52 off my regular fees for telephone sessions - not just once, but for as long as you need - for the rest of 2020.             
So that I can offer more sessions to people in greatest financial hardship, your integrity about what's affordable to you is much appreciated, and this offer does apply to telephone sessions only at the mo, as I need to look after my hardworking "screen-eyes" ! 
50 minutes: great for weekly or fortnightly sessions

50 minute sessions with me are £130 per session (before offer).

 

The standard "therapy hour" of 50 minutes has a solid research base of many decades. This length works really well if you want to ring-fence regular time for your needs and to develop steady progress over a course of weekly or fortnightly sessions - even with a very busy schedule. 

This can shift to monthly sessions once we've made a strong start, if you'd like some ongoing mentoring to help your personal and professional development keep going from strength to strength.

70 - 100 minute sessions: great for deeper shifts  

If you'd like to move forwards more rapidly, explore things more broadly or heal more fully within each session, then you might like to experiment with 70 - 100 minute sessions. You're welcome to book these in a flexible way, to match your changing needs, and budget. 

 

70 - 100 minute sessions are charged on a pro rata basis. i.e. 70 minutes = £182; 80 min = £208; 90 min = £234; 100 min = £260.  If you know you'd really benefit from a longer session but can't afford my usual fee, you're welcome to take advantage of my "Help-in-Covid Offer", at a saving of up to £52 per session on any length.

70-100 minute sessions are my gold standard for deeper insight, shifts and healing, as this gives me the realistic opportunity to help you work through a complex, multi-dimensional issue, make an important breakthrough, or heal a major block "in one go" - even a block that has been holding you back for years.

A longer session also enables me to share a more comprehensive tool-kit of strategies that work best hand-in-hand with each other, and importantly, you'll also have sufficient time for practicing them supportively with me, before applying them in your life outside of sessions, as well as overcoming any particularly challenging fears or dilemmas that realistically need more time.

All of this is likely to give you more empowerment to start using your new found awareness, strategies and confidence in your daily life sooner. 

 

Longer sessions to address trauma, loss, social anxiety and phobia is strongly recommended by research, because of the above factors. 

If you have health cover

I’m currently accepting clients with Aviva, WPA, Cigna, Cigna International, AXA PPP, Bupa, CS Healthcare, Healix, Vitality.

 

Aviva, WPA and Cigna fully fund all range of session lengths with me. Vitality, Bupa and AXA PPP covers shorter, focussed sessions. 

If you have cover that includes integrative counselling, therapy, CBT or EMDR, this is a fantastic opportunity to make the most of! I’m very used to creating a good framework that fits within different policies, so you can capitalise on your allowance. 

What's included in my fee?

A high percentage of your consultation fee is re-invested straight back into ensuring you have a truly positive, and beneficial experience, and for every hour in session, I typically spend another hour "behind the scenes". Your fee includes;

  • Weekly practice supervision with external specialists for feedback

  • Fortnightly professional coaching and mentoring to fine tune my awareness

  • Regular training workshops to hone the skills I can offer you

  • My accreditation with leading regulatory bodies

  • My membership with professional research affiliations

  • Comprehensive professional insurance

  • Very well maintained rooms and resources

  • Mindfulness and personal development workshops to ensure I practice what I teach with integrity

  • Session preparation, follow up and research time, and the development of engaging methods to help you move forwards

Take advantage of a free telephone consultation

Please feel free to take advantage of a free initial 30-minute telephone conversation to ask me any questions you like, and explore whether we might make a good team match. It’s a good opportunity to discuss your options, without any obligation.

> Read more and book a call

Working with Eleanor has been one of the best decisions I’ve ever made. I was concerned it was going to be a bit self indulgent, but I can see how everyone around me appreciates a much more balanced, aware and upbeat me!”

> Read more from my clients

 

How many sessions will you need?

For a realistic and focussed framework, CBT research recommends booking an initial 6 sessions. If you’re seeking help with a challenge that’s recently arisen, or you have a few specific aims, then 6 to 10 sessions may well be plenty.  

 

Your willingness to experiment with new ways of thinking and doing things will influence the number of sessions you’ll need. Like developing any skill such as speaking a new language – the more you simply commit to practice, the faster you’ll learn new abilities to help you get where you want to go!

 

However, rushing adds to stress, as I’m sure you know only too well! This isn’t very therapeutic! So, if you have several needs or goals, many people opt for somewhere between 10 and 20 sessions to help them keep going from strength to strength.

 

It’s easy to fall into the trap of thinking “how many sessions do I need to fix myself”, but it’s much more helpful to view this as an opportunity for empowerment. We’ll review our work regularly and fine tune as we go, to ensure you get the most out of sessions, whatever number you decide on.  

 

Complex life situations or long standing inner patterns may need slightly longer term assistance to help you truly heal or break free. However, even when people say “I don’t see any way out, or, “I’ve had this problem for as long as I can remember”, there is definitely hope. It’s simply not true that “people don’t really change”. With proper support, focus and openness to change, we all can. The most uplifting song I’ve heard is by Eric Bibb: “see every rock as a boost and every stumbling block as a stepping stone – lift your head and hold your own and keep going on – if someone like me can make it, I know you can.” Yes!

Instead of pressurizing yourself with a session number “deadline”, simply commit to being collaborative, practical and open minded.
I’m amazed at how much we achieved in such a short space of time. Sessions with Eleanor far exceeded my expectations about what I could positively change.”

> Read more from my clients

Choosing the right approach for you:

Therapy and coaching online, by phone ...or wait for face to face? 

If you’re unsure whether to choose to have coaching or therapy online, by phone or wait to start them face to face, you may find it helpful - or surprising - to know that meticulous research into Cognitive Behavioural Therapy models over the last 15 years has consistently demonstrated that CBT online, CBT by phone and CBT in person are all equally effective for the vast majority of issues, as each method has different advantages.

 

Research has also been demonstrating the effectiveness of "iEMDR" - online EMDR for trauma and PTSD - since 2013. 

 

I encourage you to "experiment" with available options to get things going for you, discover for yourself how you can capitalise on the different advantages of each different mode of working  - and of course, you're most welcome to switch between options at any stage. 

I valued the freedom I felt in phone sessions with Eleanor. I could sit and write for a bit, then walk about, sometimes stretch, or even lie down with my eyes closed to properly go inside. I used to struggle with knowing what I really needed, but now Eleanor has introduced me to these different ways of tuning in to my body and my deeper thoughts and feelings”

> Read more from my clients

 
Advantages of phone and online sessions

Helping you when you need it most  

 

Alongside the safety and convenience advantages of phone and online sessions, my clients consistently comment on the benefits of having more choice on the context in which we do our teamwork, and the greater immediacy of phone or online sessions in their everyday settings. 

 

For example, it's easy to schedule in a phone or online session to help you prepare for an important presentation or meeting, to handle an unexpected crisis, or repair a conflict that unintentionally broke out. Just ping me a quick text and we can schedule in a call of whatever length fits time available.

 

The feedback I hear the most is that people find it's easier to transfer insights and skills from a phone or online session straight into their work or personal life because there's a stronger sense of our teamwork happening from within their everyday places - rather than therapy and coaching being in its own "separate bubble" and therefore "not quite like real life". 

I'm very used to people walking me around their homes, gardens, local communities or work spaces and taking me with them - video off or on - to hospitals, airports, (and occasionally to the supermarket - ahem - IF it's part of a therapy goal!!)

 

Working with me on the phone - with video on or off - means I can support you literally in the very midst of your personally challenging scenarios, or just before and/or right after if you prefer. This way I can help you face your fears with more courage, determination, wisdom and insight when you're in the thick of it.

 

Feeling like we're alone in difficult or anxiety provoking situations often makes things extra hard. I can be right there with you.  

Enhancing your focus, energy and fresh perspective

Of course with Covid, we've all been learning more about good ways of doing teamwork remotely. 

For EMDR and trauma therapy sessions, sitting in front of a laptop where we can both see each other very easily is definitely best. Of course, you're welcome to take advantage of doing this work from any room in your house that you feel safe and comfortable in.

A huge advantage of doing trauma healing work in your own home is that you don't need to navigate streets, strangers or transport after a session, and instead you can get straight into a very soothing activity - whether thats an aromatherapy bath, having a nap or an early night or doing something that's creative, re-energising or grounding like painting, yoga, or cooking. 

 

For CBT, Acceptance and Commitment Therapy, Compassionate Mind Training and Coaching sessions, I encourage you to experiment with:

 - Sitting somewhere that's really easy for you to write more detailed notes to make it very straightforward for you to recollect the many insights tools and strategies I'd love to share with you. If you're at home, great, you can stick post-its straight up in some visible places as a memory aid. This is important as research shows that without note taking, the human brain tends to forget a whopping 80-90% of what gets talked about in an hour!! Sheesh!

- Walking somewhere that's quiet means you can get the benefits of fresh air and movement not only for obvious holistic wellbeing, but also because, specifically, walking in nature has been shown in research to significantly enhance problem solving and finding effective solutions more rapidly. Of course some people sense they may get more distracted - the great thing about working virtually is that its so flexible so you can tune into what your body felt sense is of what you need when our session time comes.

 

 - Lying down somewhere that feels safe for you to close your eyes can enable you to get more skilled at tuning into the "inner landscape" of your being: the body felt sense of your needs...your present moment experience... and to the gut or heart sense of your instinct and intuitive knowledge. Science demonstrates that effectively we have three "brains" or core centres of operating intelligence in our body, and most of us have been taught to override all three. Working without eye contact on the phone can make it feel much more natural and comfortable to open one's internal vision, whether as a mindfulness or meditation or Focussing practice.  (Just don't lie down if you're very tired though for obvious dozing reasons!)

I really enjoyed sessions in person with Eleanor. She has a very uplifting energy and her rooms were a very calming space”

> Read more from my clients

Advantages of face-to-face sessions

Supportive presence in a neutral space

It may feel extra supportive to you to be working together in person. You will have more of a chance to sense in to the quality of attention that I very much enjoy bringing to teamwork.

 

Many people find that travelling to meet with me in a new space can create a more distinct chance for fresh perspective, or to "take a step back" from the emotional intensity of their work or home lives. Often people say the welcoming, neutral (and tidy!) rooms also helps with a sense of mental "decluttering" – and freedom from distraction.

Help to access your intuition and creativity

You may also have a particular interest in working with me face to face if you would like help to access more creative and intuitive means of self awareness, decision making and communication.

Many of my clients want to reduce over-analyzing and instead learn how to listen to their heart or gut instinct more fully, which makes good sense given scientific research into how profoundly the heart, gut and brain communicate together. If you would like help to do this more fluently in all areas of your life, it is sometimes easiest for me to show you in person.

Nature does not hurry, 
yet everything is accomplished.”

— Lao Tzu

I valued the freedom I felt in phone sessions with Eleanor. I could sit and write for a bit, then walk about, sometimes stretch, or even lie down with my eyes closed to properly go inside. I used to struggle with knowing what I really needed, but now Eleanor has introduced me to these different ways of tuning in to my body and my deeper thoughts and feelings”

> Read more from my clients

Advantages of walk and talk sessions

Practical Mindfulness

“Mindfulness” and “meditation” are big buzzwords, but a lot of people are put off by the idea of sitting in silence. It doesn’t have to be that way! I have 15 years of mindfulness practice and can teach you how to apply very quick strategies to get present, grounded and centred anytime, anyplace, anywhere.

One particularly useful – and surprisingly enjoyable – way to learn how to be more present is by heading out "round the block". This gives us plenty of opportunities to practice relating to the world around us with more spontaneous awareness. By learning to be more attentive of our ordinary realities, rather than dismissing them as insignificant or dull, we can move through life with more playfulness, curiosity and appreciation.

Connecting with nature

Whatever issues are on your mind, you’ve probably found that when you’re in nature, you get a calmer perspective. I’m trained as an Eco-therapist, which means I can help you connect more deeply with nature, even in the city. Nature has a lot of wisdom to help us make sense of the different “seasons” of our lives, especially when we pause to really look.  

I work with many people who long to slow down, stop judging themselves and be more accepting of life as it is. In our speeded up, digitally focused culture, its easy to get sucked in to a very distorted view of how we “should” look, how we “should” act, and how much we “should” be getting done. What could be a wiser teacher about breaking free from this fiction than nature that never rushes, never judges and simply is what it is?