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Guided Journals

Therapist Led

Looking for ways to improve your healing and growth journey without traditional therapy?
Check out my guided journals, that are designed to support you on your path.

Discover the potential within you.

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Let's work together to transform your challenges into strengths.

Don't let another day pass feeling overwhelmed, begin your healing journey today.

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In crisis?

“Together, we’ll make sense of your past, so you can embrace a brighter, calmer and more meaningful future.”

Reclaim Your Life: Your healing journey starts here.

I understand how challenging life can be and how the demands of modern living can feel overwhelming. You don't have to navigate it alone. I created Reclaiming You Therapy right here in Teesside to be a supportive space where you can reconnect with yourself, heal and live a life you love.

My practice is built on the belief that your authentic self is your greatest asset. It's a compassionate and non-judgmental space where you can explore your thoughts and feelings without the pressure to hide or mask. I want to help you build the confidence to let your true self shine, in all its uniqueness.

Whether you are struggling with anxiety, depression or simply feeling stuck. Perhaps you're wanting to understand your neurodiverse brain, adjust to a life event or maybe you're looking to improve your relationship with yourself. My goal is to help you build the skills you need to navigate life’s challenges and reclaim your well-being.

Through our work together, we'll delve into your patterns, build resilience, and create a life you truly love. I am here to guide and support you every step of the way, because I wholeheartedly believe you are capable of healing and thriving.

“I believe living authentically, with self-compassion, is essential for your healing and overall well-being… together we can achieve this”

ADHD coaching & therapy: a path to improved wellbeing and authenticity

Receiving an ADHD diagnosis (or struggling undiagnosed) often leads to a lifetime of internalising struggles. Repeated difficulties with organisation, focus, or follow-through can inadvertently create deeply ingrained, unhelpful beliefs. That act like anchors, preventing you from moving forward. For example:
✨Yourself “I’m lazy,” “I’m incapable”,
✨The world “It’s too demanding and unforgiving”,
✨And others “They think I’m unreliable” “they will judge me”.

The power of combining therapy and coaching is that it provides a holistic path to change.

👉🏻Therapy (CBT) offers the essential framework to challenge and restructure these core unhelpful beliefs. We’ll identify the emotional pain points, dismantle the self-criticism, and replace those anchors with self-compassion and realistic perspectives.

👉🏻Coaching provides the practical, action-oriented support by teaching you how your neurodiverse brain works and offering specific, science-backed strategies for executive functioning.

Together, therapy and coaching help you stop fighting your brain and start collaborating with it, enabling you to shed self-doubt and step into the most confident, authentic version of yourself.
#ADHD #therapy #ADHDcoaching healing

How my trauma responses masked my ADHD.
Day 7: Healing & Acceptance

We’ve reached the final day, and this is the most important part: What Healing Taught Me.

It’s great to understand yourself and your brain, but if you don’t put what you learnt into practice, it’s a missed opportunity.

Healing showed me that my brain isn’t broken; it’s just wired differently. The biggest breakthrough was learning to work with my neurodivergent brain, not against it. The frantic effort to be something I’m not has stopped. The starting point for everything good? Self-acceptance.

It’s more than, okay to have ADHD. It’s okay to be sensitive. It’s okay to need different support. My goal now is simply to be me.

If any of this resonated with you, I encourage you to explore any support that’s available. Therapy is a vital tool for achieving understanding, healing, and acceptance.

What would healing teach you?

#ADHD #masking #SelfAcceptance Neurodiversity HealingJourney Trauma

How my trauma responses masked my ADHD.
Day 6: Performing

Socialising is hard enough, even harder when you’re burnt out. 😮‍💨😮‍💨
After years of deploying all these trauma responses, I realised I was completely lost behind the mask.🎭

I had curated an entire personality, the ‘together’ friend, the ‘super-organised’ colleague, the person who ‘never missed a deadline’. All while internally drowning. This constant performance creates a massive disconnect between who you are and who you present to the world.🌍

It’s time to take the mask off. Genuine connection is only possible when you show up as your authentic self. It takes courage and professional support to stop performing and start living.

If this resonates and you want to drop your mask, and reconnect with yourself, get in touch today.

#Performing #Authenticity #Masking ADHD MentalHealth

The Dandelion Trap: Do we keep cutting the head off?

We see a dandelion and instinctively cut off the head, thinking the problem is gone. But it always grows back, stronger than before. Why?
Because we never pulled the root. 🌼

In life, we often do the same with our mental health. We might be excellent at coping, minimising, or distracting ourselves, but until we look beneath the surface, those deeper, subconscious patterns will continue to control our lives and sprout old symptoms in new environments. 🔁

The work of healing is not about managing the surface. It's about bringing those hidden roots into the light of your consciousness.

It’s time to stop cutting the head off.
Ready to finally pull the roots and create lasting change? 🌱

Get in touch today if you're interested in exploring your roots. Let's plant new roots and break the old patterns. 🌱

#MentalHealth #beleifs #Therapy #SubconsciousMind #HealingJourney

How my trauma responses masked my ADHD.
Day 5: Perfectionism:

When trying to hide executive dysfunction and a deep-seated fear of rejection, setting impossibly high standards for myself become my go to self-preservation tactic. 🛡️

The downside? Self-loathing skyrockets WHEN those standards aren’t met (and they rarely are!). 🚀

The act of perfectionism is driven by belief that if you do things perfectly, you won’t be criticised or found lacking. This isn’t about being meticulous; it’s about fear.

If your internal critic is deafening, remember: therapy can support you to regulate your nervous system and tolerate the distress that comes with mistakes. Whilst teaching you self-compassion, to transform that inner voice from a relentless judge into a supportive coach.

Want to know more, drop me a message today.
#Perfectionism #ADHD #SelfLoathing SelfCompassion trauma

Feeling ready for that next professional step, but a little voice of doubt keeps creeping in? 🎙️

You're not alone. Limiting beliefs can be the biggest barrier to career progression.

🛑 Stop letting internal limits define your career trajectory.

🗝️ The key to unlocking your potential might be addressing those core limiting beliefs. If you're ready to make 2026 your best year yet!

🎖️ Get in touch today! Let's build your path forward.

#growth #therapy #progression #career #mentalhealth

Permission to Grow Granted. 💚

🥀 Just like a flower, we can’t thrive in the wrong conditions.

When struggling with anxiety and depression, our thoughts drastically shape our internal and external environments, often keeping us stuck in survival mode.

It’s time to recognise the incredible strength it took for your former self
to survive. Now, let’s use therapy to build a foundation where you feel safe enough to grow and flourish! 🌹

2026 is waiting for the authentic, post-survival you. Let’s make this happen. 🤝
Contact today to book your session and begin building a life you love.

How my trauma responses masked my ADHD.
Day 4: People-Pleasing 😌
It’s day four, and this is a common trait, and not many people realise this is a trauma response.

Growing up, this was my primary tool for threat reduction. By constantly soothing others, anticipating their needs, and saying ‘yes’, I was trying to neutralise the threat of rejection. The belief was: If they like me, they won’t hurt me.

BUT, this cycle sacrificed my own needs and boundaries entirely. Leaving feeling lost, lost behind the mask. I didn’t know where it ended and I began! 🎭
We and those we love, deserve relationships built on authentic connection, not constant performance.

If this sounds familiar, and you want to find your authentic self. Therapy can help you establish healthy boundaries and understand that your value is inherent, not conditional on pleasing others.

#ADHD #MentalHealthMatters #selfcare PeoplePleasing trauma survival

✨ A Message of Hope & Gratitude ✨

I’m incredibly honoured to share a recent piece of feedback (with my client’s expressed permission) in the hope that their journey might offer light to others who need it.

This beautiful piece speaks volumes about the progress made together, but more importantly serves as a reminder of the source of any success on your healing journey: You!

To all my clients, past and present: I will forever be grateful and in awe of you. The strength, the unwavering bravery, and the immense courage you demonstrate in doing this deep work is unlike any other I have witnessed. Nothing compares to the commitment you show to your own healing and growth.

Thank you for allowing me to be a part of your path. If you are watching this and considering starting your own journey, remember that the most powerful resources you need are already within you. 🌹
#therapy #healing #mentalhealth

How my trauma responses masked my ADHD.
Day 3: Over-Control 🔐
On day three, let’s talk about over-control. I essentially became my own micromanager!

When the world feels unpredictable, (a common experience with unmanaged ADHD symptoms) it’s natural to try and control everything around you to feel safe. For me, this meant rigid routines, colour coded diaries and immense stress with ‘unfinished loops’. It’s exhausting being the CEO, COO, and cleaner of your entire life, isn’t it?

We naturally, adopt these behaviours to cope, but they keep us trapped. Therapy offers practical tools to gradually release the need for control and trust in your ability to handle uncertainty.

Who else recognises the need to over-control? 👇
#ADHD #MentalHealthMatters #trauma survival control

How my trauma responses masked my ADHD.
Day 2: Emotional Suppression 🌀

Welcome back for day two! Today, we’re discussing emotional suppression, the coping mechanism that left me feeling completely numb. ❄️

Emotions in ADHD are often deep and can be overwhelming. For a long time, the intensity of my ADHD emotions felt too much. I was often told “you’re too sensitive,” or “you’re overreacting”.

🧱So I built a wall. I suppressed those feelings to maintain control, avoid vulnerability and rejection. But the cost was huge: I became disconnected from myself. Numbness isn’t peace; it’s a freeze response. ❄️

If you struggle to understand or feel your emotions, this could be a trauma response. Therapy can provide the safe space you need to reconnect with your emotional landscape, allowing you to feel without being overwhelmed.

#ADHD #MentalHealthMatters #trauma emotions survival

How my trauma responses masked my ADHD.
Day 1: Hyper-Independence 🧠💪

It’s day one of our look at how trauma responses can mask ADHD traits. My first response? Hyper-independence.

I often felt like I was drowning during my early years. And asking for help became a huge stress for me. It wasn’t just inconvenient, it became unsafe.
I truly believed that asking for support meant I was weak or a burden. So I strived to go it alone, to prove to myself and others, “I was coping”. So for years my struggles went unnoticed.

If you’re constantly tackling everything alone, you’re not failing; you’re likely running on a trauma script.

Healing helped me understand that accepting support is a strength, not a weakness. It’s safe to delegate, to ask, and to lean on others.
Are you a fellow hyper-independent? 🇬🇧

#ADHD #Trauma #hyperindependence survival Neurodivergent

Unmasking My Truth 🧠

For years, my trauma responses (hello, hyper-independence, overcontrol, and perfectionism!) were masking my ADHD. I was rejecting myself out of the fear of being rejected by others, constantly burning out trying to be someone I wasn’t. 🔥

My biggest lesson? It is more than okay to be myself.

Healing has taught me that true safety is found in vulnerability. If this resonates, know that therapy can be the compassionate guide you need to gently unmask, embrace your true self, and finally rest. ✨

You are enough, exactly as you are. ❤️
#adhd #neurodivergent #therapy #mentalhealth #healingjourney

Not long until the new office is ready!
I'm so excited to show you all what I've been working on!
Stay tuned!
Please like and share
#stockton #yarm #teesside #middlesbrough
#sephoraalışverişim

Life can be chaotic and loud at times, which can easily leave us feeling overwhelmed by the "big picture"
Have you tried focusing on, the one next thing? Small steps create massive momentum! 👣

CBT therapy can help you gain clarity and understand your experience.
Ready to take that next step to improve your wellness?
Appointments are flying off the calendar. Book in today before they're gone!
#cbt #therapy #teesside #wellness #selfimprovement

🎁 Ditch the gift-finding stress! Looking for that perfect Christmas present? A Guided Journal is the gift that truly keeps on giving.

✨ Check out my four therapist-led guided journals, available exclusively on Amazon! Treat someone (or yourself!) to the gift of growth.

🔗 Copy link in bio
#christmas2025 #giftidea #journal #booktok

Teesside, I have huge news! This is more than just an office move, it's a lifelong goal for me! 🤩

I am thrilled to announce I'm opening my own central space right here in Stockton-on-Tees! I've poured my heart and soul into transforming this beautiful room into a truly safe, deeply relaxing, and therapeutic space, designed specifically to help you heal and grow. Every detail reflects my commitment to your wellness.

I know attending therapy can be challenging, so I made sure your journey to the room is stress-free. These features were non-negotiable when picking this location:

Central Location: Easily reached via excellent bus routes 🚌 and simple car routes 🚗.
Stress-Free Parking: Yes, you still get access to FREE on-site parking just for clients! 🅿️

🔊 Even better news! I'm expanding my schedule to welcome more of you! I will now have 5 full days a week of availability.

Are you ready to step into this new space with me and start your journey?
Send me a DM or click the link in my bio to book your session!
#teesside #stockton #therapy #cbt #mentalhealth

Connectober: set your November intention 🎃🕯️

Happy Hallows Eve and the final day of Connectober! 🧡

Tonight, as one journey ends and a new month begins, we’re setting a powerful Intention for November.

This month has been about reconnecting, building strength, and prioritising your well-being. Now, how will you carry that momentum forward?

An intention is a guiding principle, a clear direction for continued growth and learning. It’s not a rigid goal, but a heart-felt promise to yourself.

Take a moment of quiet reflection tonight. What is the one word, phrase, or practice you are committing to nurture in November to ensure you continue to grow and learn? Share in the comments we can help each other.

#connectober #november #holloween #goalsetting #Growth

Connectober: Revisit Your spider diagram! 🕷️
Happy Day 30! It’s the penultimate day, and today we’re bringing it back to the start: reviewing your connectober spider diagram!

Think back to the first day and the successes celebrated. Now, recreate that spider diagram, but with all the insights you’ve gained this month!

What’s new? You might find you’ve added huge insights like:
✨Finding the importance of slowing down and reconnecting.
✨Consistently showing incredible kindness to yourself.

This exercise is your chance to visually celebrate the new strengths you’ve uncovered and the habits you've built.
Share one new thing you’ve learned about yourself this Connectober!
#Connectober #Journey #Growth #Kindness #Reconnect

Connectober: Celebrating the Journey! 🚀
Happy Day 29! As we near the end of the month, today we zoom out to celebrate not just the wins, but the full picture!

True success isn't just the final result; it's the strength and grace you showed along the way. Think about the obstacles you faced and the personal qualities you needed to conquer them:
✨The Courage it took to make that massive life-changing decision.
✨The Compassion you showed yourself when you inevitably made a mistake.
✨The Boundary you bravely put in place to save that important relationship (or yourself!).

These moments of emotional and mental fortitude are your real, lasting achievements. They define your growth more than any external milestone.
Reflect on one big obstacle this year. Celebrate the specific inner strength that helped you overcome it.

Which inner quality are you celebrating today?
#Connectober #innerstrength #Growth #selfcompassion #Reconnect

Connectober: Unlisted Achievements! ⭐
Life is busy and can get messy, if we caught in the hamster wheel of to-do's we never catch a breath!

Today we're celebrating a special kind of success and pausing to appreciate things we have done that were not on that list.

✨Showing immense patience during a tough day.

✨Successfully handling an unexpected crisis.

✨Finally setting that difficult boundary.

✨Choosing kindness over reactivity.

These unlisted achievements are often the most valuable, proving your resilience and emotional growth. They deserve just as much celebration as any tick-box item!

Reflect on the past week: What non-scheduled, unexpected win are you celebrating for yourself today? Shout out your unlisted achievement!

#Connectober #achievements #resilience #selfcare #Reconnect

Connectober: step outside your comfort zone! 👣
Happy Day 27! today we’re tackling something vital for growth!

The comfort zone is cosy, but nothing great ever happens there! Intentionally pushing your boundaries is one of the quickest ways to build true confidence, develop new skills, and increase your tolerance of the unknown. Every time you try something new, you prove that you are capable and shows that uncertainty is not a risk.

After all, how will you ever know what incredible things you're capable of if you don't take that leap and try?

Today, find one small, safe way to step outside of your norm. This could be speaking up in a meeting, trying a food you usually avoid, or starting a difficult conversation.

What small step outside your comfort zone are you taking today?
#Connectober #comfortzone #Confidence #Growth #anxiety

Connectober: Rest is not a luxury 😴
Let's be clear: Rest is a necessity. In order to keep up the pace, maintain our health, and show up as our best selves, we absolutely need to rest and recover.

Trying to run on empty leads straight to burnout!

The key thing to remember is that rest looks and feels different for everyone. It doesn't always mean stopping completely. For me, taking a mindful walk helps give my mind a rest, and that active recovery is vital for preventing burnout.

Today, consciously prioritise a form of rest that genuinely recharges you.
What does your rest look like? Are you choosing stillness, or is active recovery more your style? Let me know in the comments
#Connectober #Rest #teesside #Burnout #Wellbeing

Connectober: review your journey & celebrate growth 🌱
Today, we're taking a vital look in the rearview mirror. This challenge is not about ruminating on past stressors or replaying difficult moments. It is specifically about looking back at a younger version of yourself and truly acknowledging your growth!

It's far too easy to punish ourselves for not yet reaching the finish line, but looking back at how far you've come is an incredibly helpful tool for success and motivation.

✨Perhaps you made a hard, life-changing decision
✨Maybe you achieved significant growth in your career.
✨Or perhaps you finally mastered strengthening boundaries.

Whatever it is, you've done the work! Recognising this progress helps you celebrate your success and keeps that motivation well topped up.

Take a moment to write a note to your past self, recognising a challenging time and highlighting the growth, strength, and wisdom you gained from it.

What piece of growth are you celebrating in yourself today?
#Connectober #Growth #Progress #Motivation #Reconnect

Connectober: Create Your Happy Playlist! 🎧🥳

Happy Day 24! Music is one of the quickest and most reliable mood boosters available. When you listen to songs you genuinely love, your brain rewards you by releasing those wonderful happy chemicals, like dopamine and serotonin. This sudden spike can immediately lift your mental state, reduce feelings of stress, and bring a powerful sense of joy.

A personalised "Happy Playlist" isn't just background noise; it's a powerful tool you can deploy anytime you need a quick mood reset, energy boost, or a reminder of happy times. It’s an act of self-care and preparation!

Take 15 minutes today to curate a playlist filled with songs that reliably make you smile, sing, or dance. Then, give it a listen!

What's the one song that MUST be on your ultimate Happy Playlist? Share the tune!
#Connectober #music #mentalhealth #joy #reconnect

Connectober, the power of connection 🥰
Happy Day 23, everyone! This whole series has been about reconnecting, with ourselves and with others. When we're struggling with stress or our mental health, the first thing we often underestimate is the power of simply spending time with the people who love and cherish us. I know I'm definitely guilty of pulling away sometimes... are you?

Today, we're smashing that cycle! We’re making a conscious effort to spend quality time with the folks we love and care about. This isn't just a nice thing to do; it's mind medicine. Not only does it help us feel truly connected, but these interactions boost our hope and give a lovely shot of oxytocin.

Make time today for meaningful, quality connection. Put the phone down and be fully present.

Who are you spending quality time with today? Let us know!
#Connectober #friends #mentalhealth #wellbeing #reconnect

Connectober: radical forgiveness ❤️
Today, we tackle one of the toughest acts of self-care: Forgiveness.

We are often our own harshest critics, constantly judging ourselves for past mistakes, missteps, or simply for not being "perfect." This self-criticism heaps on unnecessary stress and drains our overall well-being.

Ask yourself today: What are you judging yourself for? Are you being over-critical?
Now, apply the Friendship Test: If your best friend or sibling came to you and said the exact same critical thing about themselves, what would your loving, compassionate response be? You would offer understanding, support, and grace, right?

Reframing your inner dialogue this way isn't just kind, it actively strengthens your self-compassion, reduces your stress response, and dramatically improves your well-being.
Give yourself a break. You deserve the same kindness you give others.

What piece of self-criticism are you choosing to reframe with compassion today?

#connectober #forgiveness #selfcompassion #wellbeing #reconnect

😔 People-pleasing has a huge impact on your mental wellbeing
People-pleasing, is driven by the desire to be liked, but is often anchored by the stress response of 'displeasing others = threat to me.'

Over time we learn, in order to reduce the threat, we need to please others. If we sooth other people's nervous system, then we sooth ours.

But can significantly undermine your mental health.
1. Erodes self-worth and identity: By constantly seeking external validation, you train your brain to believe your worth is conditional on others' approval. This leads to a fragile self-concept and an inability to know what you truly want or need, causing internal confusion and anxiety.
2. Is self abandonment: each time you prioritise other people's needs or wants over yours, you teach your brain that your needs don't matter. Be soothing other people you diminish your own, and strengthen the habit of self abandonment.
3. Leads to resentment and emotional fatigue (Burnout): Continuously saying "yes" when you mean "no" depletes your energy and builds internal resentment toward the people you're trying to please. This emotional labor results in chronic stress, fatigue, and burnout, which can manifest as depression or increased irritability.
4. Fuels anxiety and avoidance: The intense fear of conflict, disappointing others, or being rejected drives the behavior. This constant "performance anxiety" creates a hyper-vigilant state, leading to increased generalized anxiety and often the avoidance of situations where you might have to assert yourself.

🤩 The benefits of stopping people-pleasing
Setting boundaries and prioritising your own needs is a powerful form of self-care with significant psychological rewards.
1. Builds self-confidence and boundaries: When you start to say "no," you learn that the world doesn't crumble. This process reinforces that your time, energy, and feelings matter. You develop stronger, healthier boundaries and a robust self-esteem that is internal and based on integrity, not external performance.
2. Strengthens respect for your authentic self: when you balance prioritising your own needs, you begin to develop a stronger connection to your authentic self

Connectober: the balanced view ⚖️

Happy Day 21! Today's powerful question is: Do you have a balanced view of yourself?

It's natural for our internal dialogue to focus intensely on flaws, often with "blinkers on," making those perceived shortcomings seem bigger than they are. This skewed focus can seriously damage your self-esteem and confidence.

The solution? Let's try getting out of our heads for a second or two, and create an external view of ourselves.

This means consciously stepping back to look at yourself as a whole person, acknowledging your strengths, kind actions, achievements, and unique qualities, hobbies and interests. Only when you see the full picture, can you gain perspective.

This balanced view stops the relentless self-criticism and replaces it with honest self-acceptance, which is the real foundation for lasting confidence.

Let me know in the comments, what shift in perspective did this give you?

#connectober #selfview #confidence #selfesteem #reconnect

Connectober: dance like no one's watching! 💃
It’s time to move with the groove! Music and movement are incredible, free tools for boosting your mental wellness. When you turn up a favorite song and just let loose, you instantly flood your brain with happy chemicals like endorphins and dopamine. This is a fast track to lifting your mood!
What song are you choosing to get your happy chemicals flowing? Drop the title below!
#connectober #dancechallenge #confidence #reconnect #selfcare

Connectober: rewiring for joy ✨
Happy Day 19! Today, we return to the powerful practice of Gratitude.

Our brain's are actually wired for survival, which means its default setting is often to scan for threats, a vital function, but one that can cause us to miss the everyday "glimmers," the good moments, and pure joy.

Some good news! We can coach our brains! By intentionally strengthening the muscle of gratitude, we help our brains prioritise balance. We teach it to look for and enjoy the good, instead of focusing only on possible threats. This practice literally helps rewire your neural pathways toward happiness and resilience.

The Challenge: Don't just list things you're grateful . Actively seek out the good moments, the "glimmers," and truly savor them as they happen. Make a conscious effort to connect to the emotion that arises.
What is one "glimmer" you will savor today?
#connectober #gratitude #neuroplasticity #glimmers #reconnect

Connectober: review your achievements! 🏆

Happy Day 18! Today, let’s hit the pause button on future plans and celebrate the amazing journey so far!

It's so easy to get caught up in what we want to achieve next, or what still needs to happen to reach the "finish line." But in doing so, we often overlook the incredible progress we’ve already made. Taking time to look back is a powerful tool to build pride, gather momentum, and give ourselves gratitude for all our hard work.

In the past 6 months alone, I've faced my fear of water head-on, trying paddleboarding, snorkeling, AND swimming lessons! That's something I definitely could celebrate more. 🎉

The Challenge: Take a few moments today to reflect on the last 6-12 months. What are you truly proud of? What big or small wins have you accomplished?

Don't hold back – give yourself the recognition you deserve! What are your achievements? Share something you're proud of below!

#connectober #achievements #gratitude #goals #reconnect

Connectober: the dopamine double-dip 🧠✨

Today, we're talking about a quick, free, and easy way to boost your mood and someone else's: giving a genuine compliment.

This isn't just about being nice! When you offer someone sincere praise, it activates the reward centers in both the receiver's brain and your own. That burst of feel-good chemical you experience is dopamine!

That's right: giving a compliment is a natural, healthy dopamine hit. It’s a powerful act of connection that rewards you for strengthening your bond with someone else, increasing positive motivation all around.

To maximise the effect, keep it genuine, specific, and heartfelt! Why not try it out? pay attention to how it makes you feel! Let me know in the comments what you notice.

#connectober #dopamine #compliments #mentalwellness #reconnect

Feeling a little "not quite right" or like "something's off"? 🤔
That's totally okay! You don't need to have it all figured out to start therapy.

The process itself can help bring clarity. Don't let the barrier of not knowing how to articulate your struggles hold you back.

If this resonates, drop me a message today. Let's talk about it.
#therapy #teesside #cbt #mood #anxiety

Connectober: setting a boundary 🛡️
Boundaries are the essential, kind limits we place on ourselves to maintain our energy, mental health, and relationships.

It’s not about pushing people away or 'punishing' them; it’s about clearly communicating (to yourself and others), how would like to be treated and how you can engage in a way that keeps your cup full.

Setting a boundary is a powerful act of self-respect and self-love. It shows yourself that your time, space, and emotional well-being are valuable.

Remember, the first step is often the hardest, but the relief is immense. You deserve to protect your peace!

What boundary are you setting today?

#connectober #boundaries #selfrespect #mentalhealth #relationshipgoals

Connectober: sensual moisturiser massage 🧴🦶
Happy Day 15! We're nearly halfway there!

Today, let’s show our bodies some serious appreciation with the sensual massage.

This isn't just about pampering; it's a powerful moment for mental wellness and reconnecting. By taking the time to slowly and intentionally massage your skin, you engage your sense of touch, slow your nervous system, and signal to your body that you are safe and worthy of care.

After a long day, I gave myself a lovely foot massage, this focused attention melted away my stress of the day. 🦶🏼
But rather than show you my tired feet 😅, I’m posting my peaceful face mask instead!

How did you show your body gratitude today?
#connectober

Connectober, acknowledging your needs ❤️
Happy Day 14! Today, we pause the endless to-do list and focus inward: acknowledging your own needs and celebrating what you deserve.

So many of us spend our energy and resources giving to others and achieving goals that we accidentally run our own cup dry. We all know the saying: You can't pour from an empty cup! 🍵

You are worthy of self-care, rest, and satisfaction, just as you are. Today is your day to be your own priority.

The Challenge: take some time to truly consider your own needs and what you deserve. Ask yourself: Is there anything on my list of needs that I can meaningfully improve or address today?

Give yourself permission to receive the care you so freely give others!
#connectober

Connectober: connecting to emotions 🎭
Day 13; today, we dive into the powerful practice of recognising and connecting to your emotions.

Emotions are essential data, and journaling is an effective way to unpick your thoughts, connect with what you're truly feeling, and ultimately, reconnect with yourself.

Writing, can help you slow things down, so you stop being ran by your thoughts and emotions and begin to understanding them.

In today's video, I'm sharing an example straight from one of my guided journals, feel free to use this tool to navigate today's challenge.
Tip: approach with curiousity, be mindful of your inner critic.

Ready to start your own journaling journey?
👉 Check out my Linktree in my bio or message me directly for a link to grab one of my guided journals on Amazon!
#connectober #journaling #mentalhealth #booktok #selfimprovement

Day 12 Challenge - Creative Expression 🎨
Happy Day 12! Today's focus is on Creative Expression.

This challenge is a vital step in reconnecting because engaging in creativity, whether it's drawing, writing, cooking, signing, or even choosing an outfit. 🎤 🎨 🎭

It's essential for forming a strong sense of identity and building fulfilling hobbies. When you create, you express who you are.

Remember is doesn't have to be 'good' or perfect! The goal is simply to engage in a process where you have the freedom to play, experiment, and let your unique self shine through.

The Challenge: Find a few minutes today for any form of creative expression. Let go of the inner critic and just create!
What is your favorite way to express yourself creatively?

#connectober #cricut #identity #hobbies #creative

Happy day 11; nature reset 🌳
Today, we're reconnecting by stepping outside: I used to find it so cliché when people would say, "Just get outside, it does you the world of good!" 🙄 Until... I actually tried it! 🍄 🐇 ☀️ 🌊

It turns out, there’s solid science behind the suggestion. Taking even a short walk outside in nature can naturally boost your serotonin and endorphins; our body’s own natural "anti-depressant" formula! This helps lift your mood and balance cortisol levels, which is our body's stress hormone.

Nature truly is a powerful, free tool for mental well-being; as always this isn't going to cure depression, but it's one step towards building a different future.

Your challenge today is to go outside and spend a little intentional time in nature. Whether it's a park, your garden, or just a few quiet minutes under a tree, give your brain a chemical boost!

Let me know in the comments, where will you find nature today?

#connectober #nature #mentalhealth #mood #selfcare

Day 10; acknowledge and challenge a fear 💪

After yesterday’s imaginative challenge, today we’re putting theory into action: acknowledge a fear and take one small step to challenge it.

I've noticed in my practice, and felt myself since COVID, a real increase in anxiety around crowds and busy public spaces. Going into a crowd still sets my teeth on edge!

But I know that continually avoiding things due to fear ultimately limits my joy and shrinks my world.
So, my challenge today is facing that specific worry head-on.

Remember, challenging fear isn't about eliminating it instantly; it's about showing your brain cues of safety to support overcoming it.

What fear are acknowledging and challenging today?

#connectober #fear #anxiety #courage #bustedvsmcfly

⭐ The 'Human Being', Not the 'Human Doing' ⭐
As an Occupational Therapist and CBT Therapist, exploring your sense of self is at the core of my practice.

So many of us, myself included, get caught up in the endless to-do lists, outstanding tasks, targets, and deadlines that we forget how to simply 'be'.

We become 'human doings', not 'human beings'.

Our deep-seated sense of self is strongly tied to our well-being, and by extension, our mental health. If you've been challenged by this question or found yourself struggling to define your identity lately, know that you're not alone.

Let me know, in the comments, what helps you pause and reconnect with the 'human being' part of yourself! 👇🏼

If this resonated with you today, or you'd like to explore this further, drop me a message. Let's talk about it!
Check out my guided journals exclusively on Amazon, message me for the link.

#cbt #mood #anxiety #selfesteem #journaling

Today is World Mental Health Day, and for me, that makes it the perfect time to have an open, honest discussion about mental wellness. 🌍

Why is this still something we keep quiet about when one in four of us experience a mental health challenge each year? It’s time to change that. 🤫

I have a big ask for you today:
If you are currently or have previously experienced a mental health challenge, please raise your hand in the comments! 🤚

This might make you feel vulnerable, but it's a huge step toward helping others realise they are not alone and work towards normalising this vital conversation.

I’m interested in what helped you. ❤️‍🩹
If you have any strategies or top tips that have helped your own mental health journey, please drop them in the comments to help others who might be struggling today. 👇

#worldmentalhealthday #mentalhealth #itsokeynottobeokay
#mind

Day 9; Flipping the script on Fear 🧠

I know I'm not alone here: My brain often jumps straight to "worst-case scenario", It's exhausting, and it needlessly ramps up stress and anxiety!

But let's be honest: How often do those worst-case scenarios actually come true? I'd wager it's less than 10%. So, if our brain is going to play the prediction game, why not flip the script?

Today’s Challenge: Imagine the best-case scenario.

Instead of letting fear control the narrative, intentionally think: "What if this turns out amazing? What is the ideal outcome?"

Notice what happens when you do this:

How does that shift feel in your body?

Does your anxiety loosen its grip, even just a little?

This isn't about gaslighting ourselves or predicting perfection. It's about recognising that we have the power to influence our immediate emotional state. If choosing a positive possibility can reduce your stress response, we are absolutely onto a winner!

What amazing possibility are you choosing to visualize today? Share your best-case outcome!

#connectober #stress #mindset #anxiety #mentalhealth

If you’ve been thinking about starting therapy, why not book in a free 15 minute consultation to see what’s it’s all about.
Please don’t leave it until you’re burntout, therapy can help you prevent burnout. 🔥

Let’s chat ☕️
I know reaching out is hard! But believe me, it’s the hardest and biggest hurdle.
We can do the rest together! 🤝
#mood #anxiety #cbt #therapy #self

Day 8: Reconnecting to ourselves.

Self-compassion is often the hardest skill for adults to master. Why? Because we're experts at giving it away. 🤲

We pour all of our empathy and energy into soothing others, making sure they feel seen, understood, and okay. At the end of that, our cup is bone dry. ☕

Today, let's change that. Your challenge is to turn that incredible skill inwards. Take something you often judge or criticise yourself for, and meet it with softness. 🫂

#SelfCompassion #SelfLove #SelfImprovement #AnxietySupport

I know how it feels, when anxiety and depression can feel like a prison, like you’re trapped, with joy, happiness and connection just out of reach.

But please know it doesn’t have to feel this way forever.

Working towards mental wellness isn't a quick fix, it's like breaking down that walled prison, one practice at a time. Every new habit is one brick removed! Keep going until you see that beautiful view on the other side.
You've got this! 🧠

This is what worked for me, let me know in the comments what worked for you? 👇🏼

Remember; This journey is a slow build, not a sprint. 🦥

#MentalHealthMatters #wellness #selfimprovement #lookafteryourmentalhealth #CBT

✨ Friendly reminder as a CBT therapist ✨
The most important question you can ask yourself today is "What do I need right now?"
Trust yourself. You're the expert on you!
#selfimprovement #questionoftheday #CBT #MentalHealth

Connectober: Day 7 Challenge - A Thank You Note to Yourself 💌

We made it to day 7! ✨
After a week of connecting, today is all about directing that gratitude inward: Write a thank you note to yourself.

We spend so much time appreciating others or maybe criticising ourselves that we often forget to acknowledge our own strength and effort.

What are you grateful to yourself for? These don't have to be grand statements maybe you could celebrate

✨ The choice to work on yourself,
✨The strength to make that difficult decision,
✨ The courage to take that first step

You deserve recognition for showing up for yourself, every single day. Take a few moments today to celebrate and show appreciation for yourself. ❤️

#connectober #thankyou #selflove #gratitude #reconnect

Connect-ober: Day 6, Sensory Gratitude 👃👂

Welcome to Day 6! Today, let's slow down and take 60 seconds to fully appreciate the world around us using our senses. This challenge is another form mindfulness and anchoring to the present moment. ⏰

Often, our day is a blur of tasks, targets and to-do's but taking just one moment to tune in to the now, can be a powerful reset for our mind and body.

This morning, I enjoyed the intense smell of fresh coffee ☕ and the gentle sound of birdsong 🐦 while doing my journaling. ✍🏼

Did you manage to protect some time today? What senses did you connect with and appreciate? Share your moment of sensory gratitude below! 👇

#connectober #gratitude #mindfulness #reconnect #presentmoment

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"I view therapy and healing as a journey, not a quick fix.
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