You’ve learned how to cope.
That doesn’t mean you’re okay.
Perhaps you keep returning to something you know is hurting you. Maybe you're trying to rebuild your life in recovery, make sense of trauma or a painful relationship, manage emotions that sometimes feel bigger than you, or understand why certain patterns keep repeating.
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You don't have to know exactly what needs to change. Sometimes knowing that you can't keep doing things the same way is enough to begin.
I offer online counselling across a range of areas, with particular experience in addiction, trauma and behavioural patterns.
Addiction & Recovery Counselling
Substance use and process addictions, relapse, recovery, cravings, triggers and the emotional or behavioural patterns that can make change difficult.
Trauma, Abuse & Relationship Harm Counselling
Support after traumatic or overwhelming experiences, including emotional or psychological abuse, controlling relationships, betrayal and other experiences that have affected your sense of safety, identity or ability to trust yourself and others.
Behavioural Patterns, Coping & Emotional Regulation
Understanding repeated behaviours and emotional patterns, such as hypervigilance, people-pleasing, perfectionism, avoidance, impulsivity, and unhealthy coping, that may be affecting your relationships, wellbeing, or daily life.
Other Areas I Can Support You With
Anxiety & stress · Grief & loss · Depression & burnout · Relationship difficulties · Low self-worth · Boundaries · Major life transitions
Your experience does not need to fit neatly into one category. These difficulties often overlap, and counselling can focus on what is affecting you most right now.
What I can help with
A calm, direct and grounded approach
I am Tracey McDougall, an ASCHP-registered Specialist Wellness Counsellor with a BA Honours degree in Psychology, awarded Cum Laude.
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I have particular experience in addiction and recovery, trauma and abuse, relationship harm, emotional regulation and behavioural patterns, alongside anxiety, grief, stress and depression.
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My approach is warm, person-centred and trauma-informed.
I offer a confidential space where you can speak honestly, understand the patterns affecting you and explore practical ways forward without being rushed or judged.
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Together, we move at your pace — helping you make sense of what you’re carrying and find a healthier, more manageable way forward.
Tracey’s calm energy and the way she asks questions made me feel safe, relaxed and open. I was able to speak freely without feeling embarrassed or judged...
— Mpho
Choosing a counsellor is personal. These reflections offer a glimpse into how clients have felt heard, understood, and supported as they found their way
through the quiet middle.
What clients have said
Her professionalism, compassion, and understanding have helped me gain valuable insight into myself and develop healthier ways of coping with life's difficulties...
— Siphumeze
She's warm, non-judgmental, and creates a space where you can be completely honest. She didn't just listen — she equipped me with real tools for managing anxiety and setting boundaries...
— Buyi
You do not have to wait until
everything falls apart.
The Quiet Middle is the space between surviving and truly living
—where change may be happening before it becomes visible.Â
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You don't need to have all the answers before you begin.
Not sure if counselling with me is right for you?
Want to know more?