Jonathan Lee

Montem Counselling

Better Self - Better Relationships - Better Life




Individual Therapy - Couple Therapy - Supervision

Your path to self-discovery, thriving relationships, and a fulfilling life. 

Welcome to Montem Counselling, my therapy practice, where I believe in nurturing a better self, fostering healthier relationships, and empowering you to lead a more rewarding life. I am an experienced counsellor here to support you on your journey towards mental and emotional wellbeing. Whether you're seeking individual therapy to work on personal growth, looking to improve communication and connection in your relationships, or simply striving for a more fulfilling life, I am here to guide you every step of the way. 

Together, let's unlock your potential and create positive change in your life.

Developing self-confidence and self-trust is crucial for personal growth and well-being. Here are several ways to cultivate these qualities: Set Realistic Goals: Start by setting achievable goals that challenge you but are within reach. Accomplishing these goals boosts your confidence and builds trust in your abilities. Celebrate Achievements: Acknowledge and celebrate your accomplishments, no matter how small. This positive reinforcement reinforces self-confidence and trust in your capabilities. Challenge Negative Self-Talk: Pay attention to your inner dialogue and challenge negative self-talk. Replace self-doubt with positive affirmations and realistic self-appraisals. Practice Self-Compassion: Be kind and understanding towards yourself, especially in times of setbacks or failures. Treat yourself with the same compassion you would offer to a friend facing challenges. Learn from Mistakes: View mistakes as opportunities for growth and learning rather than as failures. Analyze what went wrong, make adjustments, and use the experience to improve and build confidence. Step Out of Your Comfort Zone: Take on new challenges and experiences that push you out of your comfort zone. Facing fears and overcoming obstacles can significantly boost self-confidence and self-trust. Seek Feedback: Ask for constructive feedback from trusted friends, mentors, or colleagues. Use their insights to identify areas for improvement and validate your strengths. Develop Competence: Invest time and effort in developing your skills and knowledge. Competence breeds confidence, as you become more proficient in areas that matter to you. Practice Assertiveness: Express your thoughts, feelings, and needs assertively while respecting others. Assertiveness builds self-confidence and establishes boundaries, fostering self-trust. Surround Yourself with Supportive People: Surround yourself with positive, supportive individuals who believe in you and encourage your growth. Their encouragement and belief in your abilities can boost your confidence and self-trust.

Develop confidence in your self

Enhancing relationships involves various strategies that foster trust, communication, empathy, and mutual respect. Here are several ways to improve and strengthen your relationships: Effective Communication: Practice active listening, express your thoughts and feelings clearly, and use "I" statements to avoid blaming or accusing language. Effective communication lays the foundation for understanding and resolving conflicts. Show Empathy: Put yourself in the other person's shoes and try to understand their perspective, feelings, and needs. Empathy builds emotional connections and fosters mutual support in relationships. Build Trust: Be reliable, honest, and consistent in your words and actions. Trust is essential for healthy relationships, and it develops through transparency, integrity, and dependability. Set Boundaries: Clearly communicate your boundaries and respect others' boundaries. Healthy boundaries promote mutual respect, autonomy, and emotional well-being within relationships. Resolve Conflicts Constructively: Approach conflicts with a solution-oriented mindset, focus on understanding each other's viewpoints, and work together to find mutually acceptable resolutions. Constructive conflict resolution strengthens relationships and fosters growth. Show Appreciation: Regularly express gratitude, compliments, and appreciation for the other person's efforts, qualities, and contributions. Feeling valued and appreciated enhances relationship satisfaction. Spend Quality Time Together: Make time for meaningful interactions, shared activities, and quality conversations. Quality time strengthens bonds and deepens emotional connections in relationships. Be Supportive: Offer emotional support, encouragement, and assistance to your loved ones during challenging times. Being supportive fosters trust, resilience, and a sense of belonging in relationships. Practice Forgiveness: Let go of resentments and grudges, and practice forgiveness when conflicts or mistakes occur. Forgiveness promotes healing, growth, and reconciliation in relationships. Work on Yourself: Focus on personal growth, self-awareness, and self-improvement. Strengthening yourself emotionally, mentally, and physically can positively impact your relationships with others. By implementing these strategies consistently and with sincerity, you can enhance the quality of your relationships and cultivate meaningful connections that bring joy, support, and fulfillment to your life.

Enhance your relationships

Create a more fulfilling life by: Self-Reflection: Take time to reflect on your values, goals, and aspirations. Understanding yourself better can guide your decisions and actions towards a more fulfilling life. Set Meaningful Goals: Identify meaningful goals that align with your values and passions. Setting achievable yet challenging goals gives you a sense of purpose and direction. Maintain Positive Relationships: Cultivate healthy and supportive relationships with friends, family, and community. Positive connections enhance well-being and provide emotional support. Practice Gratitude: Regularly acknowledge and appreciate the good things in your life. Practicing gratitude can increase happiness and satisfaction. Engage in Personal Growth: Continuously seek opportunities for learning and personal development. This could include acquiring new skills, exploring hobbies, or pursuing education. Prioritize Health and Well-being: Take care of your physical, mental, and emotional health through regular exercise, proper nutrition, adequate sleep, and stress management techniques. Live Mindfully: Practice mindfulness and be present in the moment. Mindfulness can help reduce stress, increase awareness, and enhance overall well-being. Give Back: Engage in acts of kindness and contribute to causes or communities that resonate with you. Giving back can provide a sense of purpose and fulfillment. Pursue a Meaningful Career: Find a career that aligns with your values, interests, and strengths. Having a meaningful occupation can provide a sense of purpose, accomplishment, and satisfaction in your daily life.

Create a more fulfilling life

Counselling available from: 9am–6pm, Monday through Friday

In-person or online

Address: City Psychotherapy, Level 7 Change House, 150 Featherston Street, Wellington 6011

Phone: 027 551 5002

Email: enquiries@montem.com


IMPORTANT NOTICES

I am not able to provide an out-of-hours service. If you are or someone you know is in crisis and needs emergency assistance, call 111 and ask for the police. If not in imminent danger, free call or text 1737 any time for support from a trained counsellor.

Counselling should not replace advice or treatment from your health practioner registered under the Health Practioners Competence Assurance Act 2003, nor should it delay or postpone you seeing your health practioner about a health problem.

Other than the photograph of the counsellor and the office, the images on this website are illustrative only; they do not depict current or past clients.