Balance Psychotherapy

This course, Strength Beyond Pain, uses EFT techniques. If you prefer to use an EMDR-based technique, please refer to the Emotional Regulation Therapy Journal by Kasia Makuch-Cole, available on Amazon.In this course: Emotional Freedom Techniques (EFT)—also known as tapping—is a therapeutic method that combines elements of cognitive and exposure-based therapy with acupressure. It involves tapping on specific meridian points on the body while focusing on emotional issues. This process is believed to reduce emotional intensity, release stress, and support emotional healing.EFT is based on the idea that unprocessed emotional experiences can create disruptions in the body’s energy system. Tapping on selected meridian points—usually on the face, hands, and upper body—while paying attention to a distressing thought, emotion, or memory can help reduce emotional discomfort and restore a sense of balance.Common tapping points include:Karate Chop Point: Side of the handTop of the Head: Crown areaEyebrow: Inner edge of the eyebrowSide of the Eye: On the bone at the outer cornerUnder the Eye: On the bone beneath the eyeUnder the Nose: Between nose and upper lipChin Point: Between lower lip and chinCollarbone: Just below the collarboneUnder the Arm: A few inches below the armpitResearch on EFT has grown rapidly, with studies showing benefits for anxiety, depression, stress, and trauma-related symptoms.Reduction in Anxiety and Depression:Many studies report significant reductions in anxiety and depressive symptoms, sometimes after only a short series of sessions.Physiological Changes:EFT has been linked to decreases in cortisol, the body’s main stress hormone, suggesting a calming effect on the stress response.Long-Term Benefits:Some research indicates that improvements can be maintained for weeks or months after treatment.Mechanism of Action:While research continues, EFT is thought to help calm the amygdala (the brain’s fear centre), reduce emotional arousal, and promote a sense of safety in the nervous system.EFT is increasingly used as a complementary tool in psychotherapy, coaching, and self-help, offering a gentle, accessible method for managing emotional distress.(Research links available via EFT International.)Emerging neuroscience research suggests that EFT may influence brain activity and neurochemical processes.Brain Activity:A 2012 study found reduced amygdala activation after EFT.A 2013 study showed increased activity in the prefrontal cortex (involved in emotional regulation) along with reduced amygdala activity.Neurochemistry:Research suggests EFT may lower cortisol levels and, in some cases, increase serotonin, a neurotransmitter linked to mood and well-being.Although not yet fully understood, researchers propose that EFT may help the brain and nervous system by:Stimulating acupressure points, sending calming signals to areas involved in emotional processing.Combining focused attention with rhythmic tapping, creating a relaxation response similar to meditation.Recalling difficult memories while tapping, which may help reduce their emotional intensity over time.In summary, EFT blends psychological and physical techniques to support emotional regulation. While more research is needed, current studies provide a strong foundation for its use in reducing stress, anxiety, and emotional discomfort. EFT is easy to learn, gentle to use, and can be a helpful tool alongside other therapeutic approaches.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

What Is Balance Psychotherapy?Balance Psychotherapy is an integrative, trauma-informed approach developed by Kasia Makuch-Cole. It combines psychodynamic understanding, nervous system regulation, Emotional Freedom Techniques (EFT), bilateral EMDR-inspired tapping, mindfulness, and Gendlin’s Focusing. The method supports people in connecting with their inner world, recognising emotional patterns, and restoring balance between thoughts, feelings, and body sensations.The core idea is simple: when we learn to regulate the nervous system and bring balance to difficult affect, emotional healing becomes possible. Balance Psychotherapy teaches clients how to work with emotions directly in the body, rather than only through thinking or analysis.How to Balance Affect?Balancing affect means bringing emotional intensity—whether too high or too low—back into a tolerable, steady state. In Balance Psychotherapy, this is done through:Naming the FeelingGently acknowledge the emotion (“sadness,” “fear,” “anger,” “shame,” etc.) without judgement.Locating the SensationNotice where the feeling shows up in the body—chest, stomach, throat, shoulders, etc.Finding the Opposite AffectEvery overwhelming emotion has an opposite quality that can help regulate it.Fear ↔ SafetyShame ↔ WorthinessAnger ↔ Softness or CalmEmptiness ↔ Warmth or ConnectionBringing in the OppositeSense the opposite quality in the body through imagery, breath, or gentle attention. This helps shift the emotional state and widen the Window of Tolerance.Using Tapping for IntegrationBilateral tapping (Butterfly Hug) calms hyperarousal.Rhythmic single-point tapping grounds hypoarousal.Tapping helps the brain process emotions safely and reduces overwhelm.Letting the Body RespondAs the nervous system settles, the emotion becomes easier to hold, understand, and work through.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Tapping on: I'm safe. I'm not broken. I am just in a need of care and rest.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Course: Strength Beyond PainBreakthrough: A serious yet empowering approach to building strength.Spark Your Joy: Discover pathways to joy and fulfilment.Unexpressed Anger: Learn healthy ways to process and release built-up anger.Healing from Internal Loss: Explore techniques for navigating and healing from loss.Attachment – Redefined: Understand and build healthy relationship patterns.Finding Your Purpose: Craft a life filled with meaning and mission.Therapeutic Mindfulness & Beyond: Master therapeutic techniques like therapeutic mindfulness, EFT tapping for lasting change.Music: #Uppbeat https://uppbeat.io/t/brock-hewitt-stories-in-sound/bodyLicense code: TKY4DVSOXOCYYEF3🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Navigating the Spectrum of DepressionDepression is a common mental health condition and a symptom rather than a single cause. It can arise from biological, genetic, psychological, and environmental factors. Depression exists on a spectrum. At one end are occasional low moods, which most people experience and which usually resolve naturally. Reactive depression appears after difficult events such as loss, stress, or major life changes. More severe is Major Depressive Disorder, where symptoms like persistent low mood, loss of interest, exhaustion, or changes in sleep and appetite begin to interfere with daily life.Biology plays a role. Genetics, brain chemistry, inflammation, and early childhood experiences can increase vulnerability. Lifestyle factors, including diet, may also influence mood. Some people report improvement on low-carb or ketogenic diets, which may affect brain energy, inflammation, and calming neurotransmitters, though results vary.Common symptoms include sadness, loss of pleasure, fatigue, guilt, anxiety, sleep changes, appetite shifts, and difficulty concentrating. Suicidal thoughts require immediate support.Depression is treatable. Effective approaches include combined talking therapies such as CBT, psychodynamic therapy, and interpersonal therapy with somatic therapies. Medication may help regulate mood. Exercise, regular sleep, a balanced diet, and mindfulness can also support recovery.If you are struggling, reaching out for help is an important first step. You are not alone, and with the right support, depression can improve and a sense of balance can return.DISCLAIMER:The information contained in this app is educational in nature and provided solely as general information. I understand that using this programme does not establish a client–psychotherapist relationship with Kasia Makuch-Cole. I understand that I will be introduced to a programme called Balance Psychotherapy. Various modalities may be introduced, including psychodynamic/psychoanalytic approaches, Emotional Freedom Technique (EFT), and Eye Movement Desensitisation and Reprocessing (EMDR). I understand that these modalities are adapted according to the principles of Balance Psychotherapy.Because this programme presents a new and evolving approach, and due to the experimental nature of the material (audio recordings), the full extent of its effectiveness, risks, and benefits is not yet known. I agree to assume full responsibility for any and all risks associated with using this programme and engaging with Balance Psychotherapy as a result of this content. I understand that my choice to use Balance Psychotherapy is entirely voluntary and not influenced by any external pressure. I also understand that, if I choose to engage with Balance Psychotherapy, emotional or physical sensations or unresolved memories may arise.The information presented in this programme and on the associated website, including the introduction to Balance Psychotherapy, is not intended to diagnose, treat, cure, or prevent any disease or psychological disorder. The Balance Psychotherapy programme is not a substitute for medical or psychological treatment. Any stories or testimonials shared in this programme or on the website do not constitute a warranty, guarantee, or prediction regarding outcomes for any individual using Balance Psychotherapy.While all material and external links are provided in good faith, the accuracy, validity, effectiveness, completeness, or usefulness of the information cannot be guaranteed. Kasia Makuch-Cole accepts no responsibility or liability whatsoever for the use or misuse of the information contained in this programme or on the website, including—but not limited to—Balance Psychotherapy demonstrations, training, and related activities. Users are strongly advised to seek professional advice where appropriate before making any health-related decisions.

Good Night with EFT Tapping🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Candle: Balance Trauma with Spirituality 2: God as a response in others.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Arthur Riley offers this breath practice:Inhale: I will not be silenced by fear.Exhale: A quivering voice is still sacred.Inhale: God, my soul trembles.Exhale: Steady me in your arms.Inhale: I will meet this fear with rest.Exhale: God, steady me in your arms.(Adapted from: Action and Contemplation, Meditations, 26 Jan 2024 — “Meeting Fear with Rest,” Center for Action and Contemplation, cac.org)🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Finding Balance in the Shadow of FearThis session introduces the “Candle Icon” program, designed specifically for individuals working through trauma. Kasia explores the profound impact of trauma — both personal and intergenerational — and highlights the role of epigenetics in shaping our responses to fear.Recognising the limitations of traditional approaches, Kasia introduces the concept of rest as a counterbalance to fear. Drawing inspiration from the work of Cole Arthur Riley, the session underscores the importance of acknowledging fear without being consumed by it.Participants are guided to cultivate self-compassion and understanding, viewing fear not as an enemy but as a protective mechanism that once kept them safe. By developing a sense of inner peace and learning to honour fear without allowing it to lead our lives, we open the way to healing from trauma and moving toward balance, resilience, and emotional freedom.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Attachment refers to the deep emotional bond we form with significant others — usually beginning in early childhood with our caregivers. Through these early relationships, we learn what safety, love, and connection feel like. The quality of these attachments shapes how we relate to ourselves and others later in life — how we trust, seek closeness, or protect ourselves from hurt. When attachment is secure, we feel grounded and able to depend on others while maintaining our independence. When it’s insecure, we may struggle with fear of abandonment, emotional distance, or conflict in relationships. In therapy, understanding and healing our attachment patterns helps us rebuild a sense of safety, self-worth, and emotional balance.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Joy is our natural state — the quiet centre we return to when the mind softens and the body feels safe. It’s not excitement or the pursuit of happiness, but a steady, grounded sense of being alive and connected. This form of joy doesn’t depend on circumstances; it arises naturally when we are in balance, when our emotions can flow freely and our nervous system is calm. The aim of Balance Psychotherapy is to help you recover this inner joy — to clear what blocks it, nurture what supports it, and learn to rest again in the quiet, constant presence of your true self.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

This meditation may help while using the Emotional Regulation Therapy Journal: 6-Week At-Home Program with Balancing Techniques and Bilateral Tapping (Balance & Clarity Series) available on Amazonhttps://amzn.eu/d/0MGp2Ll 🌿 The Emotional Regulation Journal This is not just a journal—it’s a one-of-a-kind, neurobiology-based therapeutic programme that teaches you how to regulate emotions in just six weeks.The Emotional Regulation - Therapeutic Journal - 6 Week Programme with Balancing Techniques & Bilateral Tapping is a guided journey designed by London-based psychotherapist Kasia Makuch-Cole, founder of Balance Psychotherapy. Drawing on years of clinical experience with trauma, anxiety, depression, and stress, Kasia brings together mindfulness, bilateral tapping (EMDR-inspired), DBT, IFT, focusing, and values-based reflection into one accessible and practical format.Inside you’ll find:Daily and weekly guided practices to regulate strong emotions and quiet the racing mindCase-style vignettes that help you identify patterns, reconnect with your values, and create balanceNeurobiology-informed tools (like tapping) to ease stress, reduce overwhelm, and ground you in the presentDialectical Behavioural Therapy, Internal Family System and psychoanalytic object relations inspired practicesCreative reflection space to turn insights into lasting habits for resilience and self-careWhy it works:Based on evidence-informed therapeutic methods used successfully in clinical practiceDesigned for busy lives—short, clear steps you can actually follow at homeWritten by a seasoned psychotherapist with two decades of experience in trauma, neurodiversity, mindfulness, and emotional regulationWhether you’re stressed, anxious, burned out, or simply seeking steadier ground, this journal offers a compassionate, step-by-step pathway to emotional clarity, resilience, and living more fully aligned with your values.Finally—a journal that doesn’t just track your feelings but rewires how you handle them, blending psychotherapeutic insight with neurobiological tools.

Reclaim Your Body, Rediscover YourselfTired of feeling like a passenger in your own mind?It’s time to take the wheel and reconnect your body and mind.This session invites you on a journey inward — a chance to tune into the deep wisdom held within your body.We often prioritise our thoughts over our physical sensations, yet the truth is that your body holds the key to unlocking deeper understanding and emotional balance. By shifting your attention from mental chatter to embodied experience, you’ll discover a wellspring of creativity, resilience, and clarity.Imagine your body as a wise guide, offering insights your mind may have overlooked. This session empowers you to listen to that inner guidance, trust your intuition, and break free from the cycle of overthinking.As you cultivate a deeper connection with your physical self, you’ll not only ease stress but also enhance your overall sense of presence and well-being.It’s time to reclaim your body as the compass guiding your life’s journey.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

It’s important to become aware of the beliefs our inner child still holds, because these early beliefs once served a protective purpose. They helped us make sense of our world and stay safe when we were small — for example, “I must please others to be loved,” or “It’s safer not to speak up.” While these beliefs were once necessary, they may now echo in our adult relationships, creating patterns of fear, withdrawal, or over-adaptation.By nurturing and listening to the part of us that holds these old beliefs, we can meet it with understanding instead of rejection. As we bring compassion to this inner child and feel where these beliefs live in the body, we begin to soften their grip. From that place of safety, we can gently adjust those beliefs to reflect the present reality — “It’s safe to be myself now,” or “I can be loved for who I am.” This process restores a sense of inner harmony and emotional freedom.Journaling Exercise: Nurturing Your Inner Child Instructions1. Find a Quiet Space:Choose a comfortable, peaceful place where you won’t be disturbed.2. Set Your Intention:Remind yourself that your purpose is to connect with and nurture your inner child.3. Visualise Your Inner Child:Imagine your inner child as a younger version of yourself. What do they look like? How do they feel?4. Connect with Your Inner Child:Reach out to this younger part of you with compassion and understanding. Offer words of comfort, encouragement, and love.5. Address Their Needs:Ask your inner child what they need right now. Are they feeling scared, lonely, or unloved? Offer them the warmth, safety, and support they may have longed for in the past.6. Imagine a Safe Space:Create a safe, nurturing place in your imagination where your inner child can rest and feel protected. What does this space look like? How does it feel?7. Spend Time Together:Simply be present with your inner child. You might play, talk, or share a moment of stillness together.8. Journal Your Experience:Afterward, take a few minutes to reflect on your experience. What did you learn about yourself? How did it feel to meet and care for your inner child?What did my inner child look like? How did they feel?What did my inner child need from me?How did I respond to those needs?What did I learn about myself through this exercise?How can I continue to nurture my inner child in daily life?Tips:Be Patient and Gentle: Approach your inner child with kindness and understanding.Listen Actively: Pay attention to their feelings and words without judgment.Express Love and Support: Offer your inner child unconditional acceptance and care.Practise Regularly: Make this exercise a regular part of your self-care and emotional healing routine.By nurturing your inner child, you begin to heal past wounds, cultivate self-compassion, and open the path toward wholeness and inner freedom.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

It’s deeply important to recognise and care for the part of us that still feels and thinks like we did when we were small. This inner child carries our early emotions — the fears, hopes, and longings that shaped how we see ourselves and the world. When we ignore or criticise this part, it often retreats or reacts in pain. But when we listen, protect, and nurture it with compassion, healing begins. We learn to become the caring presence that this younger self once needed.EFT (Emotional Freedom Technique), also known as tapping, supports this process by combining gentle acupressure with mindful attention. As we tap on specific points on the body while acknowledging emotions, the nervous system calms, helping us feel safe enough to meet and soothe these tender inner parts with understanding and love.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

With thanks and appreciation to the 16th Annual World Tapping Summit (2024) for kindly sharing their resources.This recording was inspired by a talk given by Dr. Dawson Church.Music: #Uppbeat – “As the Sun Shines” by Justin LeeLicense code: IWWY9DQ7GOYUPJTF🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

A common limiting belief that many people carry is “I’m broken” or “I’m not enough.” This belief often arises from experiences of pain, rejection, or unmet needs, and it can quietly shape how we see ourselves — as flawed or unworthy of love. In Balance Psychotherapy, we don’t challenge this belief with force; instead, we bring gentle awareness to it and listen to what it’s trying to express. Through sensing and compassion, we begin to uncover the truth beneath it: “I’m not broken — I’m simply in need of care.” This realisation shifts the inner stance from shame to tenderness, allowing the body and mind to rest in a new balance where healing becomes possible.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

The Opposite Affect technique in Balance Psychotherapy invites clients to bring awareness to a difficult emotion or bodily sensation — such as fear, shame, or anger — and then to gently introduce its opposite quality as a way of restoring inner balance. Instead of trying to eliminate distress, we create space for a new, regulating experience to emerge alongside it. For example, fear may be balanced by courage, harshness by kindness, or chaos by calm. This process activates the body’s natural capacity for regulation and integration, helping the client move from overwhelm toward wholeness. The opposite affect is not forced; it is sensed — a felt quality that opens the door to healing, spaciousness, and self-compassion.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Limiting beliefs are deeply held thoughts or assumptions we have about ourselves, others, or the world that restrict our potential and well-being. They often form early in life as a way to make sense of experiences — for example, “I’m not good enough,” “I don’t deserve love,” or “It’s not safe to express myself.” Over time, these beliefs can quietly shape how we think, feel, and behave, keeping us stuck in old emotional patterns even when our circumstances change.EFT tapping (Emotional Freedom Technique) is a gentle mind-body practice that helps release the emotional charge behind these limiting beliefs. By tapping on specific acupressure points on the face and body while focusing on the belief or emotion, we calm the nervous system and create space for new, balanced perspectives. The process combines awareness, acceptance, and physical regulation, allowing both the mind and body to let go of unhelpful patterns and return to a state of clarity and self-compassion.🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Joy Is My Path. EFT for Finding Solutions. Continuation of the path to find joy with Balance Psychotherapy🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.