Karen Gray is a counsellor and psychotherapist online

What attracted you to become a therapist?

I have always been naturally drawn to listening to and supporting others, and throughout my adult life people have often felt able to talk openly with me. My decision to become a therapist was strengthened by the experience of supporting my sister through a difficult period with her mental health. Seeing her rebuild her confidence and move forward showed me the difference that compassionate and consistent support can make. It inspired me to train as a therapist so that I could help others find their own way towards a happier and more fulfilling life.

Where did you train as a therapist?

I trained with JMC Counselling and Training, completing my qualifications part-time alongside my full-time job. I am qualified at Level 4 and Level 5, and I am a member of the British Association for Counselling and Psychotherapy (BACP). Balancing my training with full-time work required commitment, but it also allowed me to develop both personally and professionally throughout the process.

Can you tell us about the type of therapy you practise?

I work from a person-centred and integrative perspective. At the heart of my approach is the belief that you are the expert on your own life. There is no fixed agenda: you lead, I follow. The pace and priorities are yours, and I work alongside you as you explore your thoughts, feelings and experiences in a way that feels safe and meaningful.

I chose this approach because every client is unique. Rather than using a one-size-fits-all method, I tailor the way I work to the individual and what they need from therapy. Depending on the client, this may involve exploring past experiences, making sense of current difficulties, recognising patterns or finding new ways to manage challenging emotions and situations.

Above all, I aim to create a therapeutic relationship built on trust, empathy, authenticity and acceptance. I want clients to feel genuinely heard, valued and supported as they develop a deeper understanding of themselves and work towards the life they want to live.

How does person-centred therapy help with symptoms of anxiety?

Person-centred therapy offers clients a safe and non-judgemental space to explore their anxiety at their own pace. Rather than focusing only on getting rid of the symptoms, we become curious about what the anxiety may be communicating and what experiences or patterns might sit beneath it.

Through feeling heard, accepted and understood, clients can begin to look at their thoughts and feelings with greater compassion and less self-criticism. This can help them recognise their needs, develop healthier boundaries and build greater trust in themselves. I do not tell clients what to do; instead, I support them in finding their own understanding and way forward.

What sort of people do you usually see?

I work with individual adults aged 18 and over from a wide range of backgrounds, experiences and identities. There is no “typical” client. People come to me with difficulties such as anxiety, depression, relationship challenges, low confidence or low self-esteem. Some simply feel that something needs to change but are not yet sure where to begin. I offer each client the space to explore their individual experiences and discover what they need from therapy.

Have you noticed any recent mental health trends or wider changes in attitude?

People are becoming more open about mental health, and seeking support is no longer viewed as the taboo it once was. At the same time, the fast pace and pressures of modern life seem to be contributing to greater stress and burnout, with many people finding it difficult to slow down or switch off.

Access to information, including through digital tools and AI, has increased awareness of mental health, although this information should not replace professional advice. There is also a growing understanding of neurodiversity. More young people are receiving diagnoses of ADHD and autism, while some adults are recognising neurodivergent traits in themselves later in life. This can help people understand their experiences with greater compassion and acceptance.

What do you like about being a therapist?

I feel privileged to meet so many wonderful people and be trusted with an important part of their lives. People often share things in therapy that they have never spoken about before, and I never take that trust for granted.

I love witnessing the moments of insight, release and self-discovery that happen throughout the therapeutic process. Above all, I find it incredibly rewarding to help people recognise their own strengths and create positive changes that lead to a more fulfilling life beyond the counselling room.

What is less pleasant?

Endings can be difficult. When a client has done significant work and the therapeutic relationship comes to a close, there is often a sense of sadness alongside pride in what they have achieved. Even when it is the right time to end therapy, those endings can carry a certain emotional weight.

I also find it challenging when clients feel stuck and unable to make progress. Sometimes it simply is not the right time for change, and part of being a therapist is respecting that and remaining patient while clients move at their own pace.

How long have you been with Welldoing and what you think of us?

I have only recently joined Welldoing, but I have been very impressed by the support and personal approach. I have felt welcomed as an individual rather than simply being another therapist profile on a directory.

I particularly value the strong sense of community, including the peer support groups, newsletters, CPD sessions and Book of the Month. The one CPD session I have attended since joining was excellent, and I look forward to taking advantage of more of the opportunities available.

What books have been important to you in terms of your professional and personal development? Do you ever recommend books to clients?

One book I believe everyone should read is The Body Keeps the Score by Bessel van der Kolk. It has been influential both personally and professionally, helping me better understand the lasting impact that life experiences can have on us and the connection between our emotional and physical wellbeing.

I am also an avid listener of podcasts and audiobooks and enjoy learning from a wide range of voices and perspectives. Where appropriate, I will occasionally recommend books, articles or podcasts to clients if I believe they may support their understanding or provide comfort between sessions. That said, I believe the most meaningful insights often come from the therapeutic relationship itself and the work clients do to better understand themselves.

What you do for your own mental health? 

For me, good mental health starts with connection. Spending time with my family and friends brings me the greatest joy and helps me maintain a sense of balance in my life.

I am also a strong believer in self-care and making time for myself. That might mean a long hot bath, walking my dog in the countryside, or simply enjoying a quiet evening with no expectations and no constant notifications. In a world where we are always connected, I think there is real value in allowing ourselves time to slow down and just be.

I believe we should invest in ourselves and show ourselves the same kindness we would offer to someone we love. Looking after my own wellbeing allows me to bring my best self to both my personal life and my work as a therapist.

You are a therapist in Omagh, Northern Ireland. What can you share with us about seeing clients in this area?

I am based in Omagh, Northern Ireland, although I currently work online while I continue to build my practice. One of the things I value most about working online is that it makes therapy more accessible. Clients can access support from the comfort and privacy of their own home, which can be particularly important for those with busy lives, mobility challenges, caring responsibilities or who live in more rural areas.

Because I work online, my clients come from a variety of locations, backgrounds and experiences rather than one specific community. What I have found is that, regardless of where someone lives, many people share similar struggles around anxiety, relationships, self-esteem, life transitions and finding balance in an increasingly busy world.

What’s your consultation room like?

Although I currently work online, I have a dedicated counselling room that is warm, comfortable and completely private, ensuring clients have a safe and confidential space where they can speak openly without interruption.

Creating a calm and welcoming environment is important to me. I want clients to feel at ease from the moment they join a session, whether they are talking about everyday challenges or sharing something they have never spoken about before. The room has a cosy and inviting atmosphere that supports reflection, openness and genuine connection.

What do you wish people knew about therapy?

I wish more people knew that you don't have to be in crisis to come to therapy. You don't need to wait until things feel unbearable, and you don't need to have all the answers about what's wrong before reaching out for support.

In fact, not knowing exactly what's bothering you is often a very good reason to start therapy. Sometimes people come with a clear issue they want to work on, while others simply know that something doesn't feel quite right. Therapy provides the space to explore those thoughts and feelings with curiosity rather than judgement.

I also wish people knew that therapy isn't something to be feared. A good therapeutic relationship offers a safe, confidential and non-judgemental space where you can talk openly about whatever is troubling you. You don't have to carry everything on your own, and asking for support is not a sign of weakness; it's a sign of courage and self-awareness.

What did you learn about yourself in therapy?

One of the biggest things I learned in therapy was that I had become a very good listener to everyone except myself. I was often tuned into the needs, feelings and experiences of others, but less aware of what was happening within me.

Going into my own emotional depth, exploring my attachment patterns and understanding some of the things I had been carrying for many years was uncomfortable at times, but it was completely worth it. Therapy helped me make sense of experiences that had shaped me and allowed me to develop a deeper understanding of myself.

I learned that there is great value in giving ourselves permission to talk openly about both the past and the present. When we take the time to explore our thoughts, feelings and experiences with honesty and compassion, we can gain insight, heal old wounds and develop a kinder relationship with ourselves. That is something I continue to value both personally and professionally.