Navigatus - Psychotherapy services

17/10/2025

DISCHARGED from the Cancer unit after 5 years.

behind the smile...

5 years of dismantling.

My body
My mind
My life as I knew it
My sense of self
My relationships
My family bonds.

When I entered five years ago, if someone had told me that this would be the loneliest, darkest void I would ever find myself in, I wouldn't have believed them. After all, I was such a "strong woman".

But walking away from this place, I carry lessons carved deep, deeper than the ones on my breast, arm and stomach.

Lessons about myself and others, and they are not pretty. Human. But still not pretty. Scars that will remain for life.

"You have been discharged" were words I couldn't wait to hear. Yet now that they are here, it's not the confetti moment I imagined.

No party.
No medal for "winning".

Because nobody wins against cancer. You lose things you never imagined losing.

And though I somehow dodged this bullet, I know luck still has its say from here onwards.

A friend close to my heart called me "a brave lady" in the week.
I liked it.
I don't like to be called strong; strength implies choice:
The decision to lift,
to fight
to push through.
Those words "strong" almost broke me more than the word Cancer itself.

But bravery, that's different.
It means showing up anyway. It's walking back into a life that's been dismantled. It's about accepting your own mess and the messes of others and trying to make something of it.

"Discharged".
Yes, back into a broken body, a struggling mind and fractured and frail relationships. Yet, I still have the opportunity, and that's the only win. 🥰

So yes, I am happy. More like relief wrapped in gratitude and disbelief.

So here is to rebuilding.
Rebranding.
To the road ahead - back to myself and the fragile bonds that somehow hang by threads.

And out of all this hell

"The things we don't talk about" has been born. Watch this space🥰

My goal is now to teach others, from a psychological and personal perspective, to speak up for themselves and their needs, and to teach others how to genuinely support loved ones during difficult times.

🥂Cheers to me for being brave. And to the ones who can only understand once the fire has scorched their souls.

🥂Here is to the brave, the broken and the remembered.

Here is to not a new beginning, but a different one.
🥂 Yes, and get your mammogram done!

Stepping out of these doors, back into my life.
A different kind of excitement, nevertheless.
Xx🎀🎗💖

07/10/2025

I have struggled with perfectionism for years. I've tried just about everything: EFT, CBT, meditation, journaling, breathing, even outrunning my anxiety on a treadmill – perfectionism still managed to keep pace. Yet there was one thing I missed... You can read my published article here. xx

I Am a Perfectionist (And It Can Be Exhausting & Empowering)

26/09/2025

When connection with others feels out of reach, perhaps the most healing relationship you can begin is with the present moment.

They were fully present, with curious eyes and open hearts.

There was no sense of being stuck in the past, nor a need to grasp at the future.

Their joy served as a reminder that life truly flourishes in the present moment. Something I can easily forget.

Their laughter was like a balm for secret wounds I don't speak about.

As adults, we often find ourselves caught in a whirlwind of thoughts, always rushing and or holding onto burdens.

Yet, in those moments with the children, it made me stop and ask:

What if we, too, could embrace the profound gift of just being present in the moment?

A reminder to myself, and perhaps to you as well.

"When connection with others feels out of reach, perhaps the most healing relationship you can begin is with the present moment."
🫶

23/08/2025

“Accept me as I am” can sound noble, but without growth, it becomes static—an excuse to stay unchanged.

It can be an honest statement of worth or a shield against accountability and growth. The latter tends toward manipulation.

Ask yourself:

✨ Who is your dream self?
✨ How do they live?
✨ How do they treat others—and themselves?

Becoming that version of you isn’t about abandoning who you are; it’s about embodying your highest vision of yourself.

True empowerment comes not from clinging to your current identity, but from aligning your choices, habits, and actions with the person you aspire to be.

And the greatest reward?

When you embrace that identity fully, the life you long for begins to follow.

Be the Person YOU WANT to Be🫶
Proud to be me, still learning, evolving, aligning, and fine-tuning every day. 🥰
###

15/08/2025

A little reminder. 🫶

Caring for others is natural, but letting their actions dictate your internal world can leave you disconnected from yourself.

Focusing inward isn’t selfish—it’s necessary for clarity and authentic living.

You reclaim agency by redirecting attention from trying to change others to
🤎honouring your own needs
🤎 changing your own patterns
and
🤎 nurturing your boundaries.

You create space to recognise what you deserve without being entangled in someone else’s choices or behaviours. (Not easy, but necessary)

When we fixate on what others “should” or "should not do" or how they "should change", we often expend emotional and mental energy OUTSIDE ourselves.

That focus can subtly pull us away from our own needs, and even our sense of self-worth, because we’re looking OUTWARD for something we can’t control instead
of INWARD for what we can nurture.

Other people matter, but so do you.

Nurture yourself as well.🚰

###

11/08/2025

Instead of seeing the word “CONTROL” in this circle,

Imagine it says CARE for.🫶

Control can become hard work. Control can feel cold, rigid, and even shaming if you struggle.

If we change the language, we make it easier.

🗣 How we speak to ourselves and others, or about others, matters. It matters a lot.

⭕️Inside the circle?
What’s yours to care for — your words, your choices, the way you show up for yourself, your emotions, goals etc.

⏺️Outside the circle?
What’s not yours to carry —I let go ... of someone else’s opinion, the weather, the past, what they say about me.

We can’t choose the weather, the past, or how others feel about us. We can listen to what others say about us, explore it, take what matters and let go of what does not.

We can choose our words, actions and how we breathe when things feel heavy, and the kindness we offer ourselves and others.

When life feels tangled, it helps to pause and notice:

Is this mine to carry and care for, or can I let it go?
###

05/08/2025

A Facebook Post is not a Diagnosis.

“Scroll with compassion. Comment with care. Diagnose with credentials.”

“He’s such a narcissist.”
“She must be bipolar.”
“Ugh, classic BPD behaviour.”
“She’s so toxic—cut her off.”

You've heard it, even said it. Mental health buzzwords are everywhere—comment threads, reels, TikToks, and captions.

It’s tempting, isn’t it?

To make sense of someone’s "weird" behaviour with a single label. Especially when mental health language is so widely used.

Here’s the thing:

A Facebook post is not a diagnosis.

It's encouraging to see mental health topics like trauma, boundaries, attachment styles, and healing being discussed more openly. Increased awareness is a positive shift. However, there's a downside—people are casually diagnosing others based solely on what they see online. Awareness is great, but labelling is not.

Diagnosing mental health conditions requires more than a snapshot—it requires a professional, nuanced assessment that considers a person’s full history, cultural background, context, and current functioning over time, as well as many other complex assessments.

Yet in comment threads and captions, words like "toxic," "narcissist," "bipolar," or "manipulative" get thrown around with ease. While these terms might feel accurate in the moment, misusing them can lead to mislabelling and misunderstanding.

Assigning a label can also be a way to distance ourselves—from discomfort, from complexity, or even from examining our own role in a dynamic. True understanding requires more than a quick judgment.

By no means does this dismiss the real and painful impact of specific behaviours—or deny the existence of conditions. These struggles are real, and they can make life incredibly hard for everyone involved. Assigning a diagnosis without context, training, or consent doesn't lead to healing—it leads to harm. For all involved.

Here’s why we must tread carefully:

• Context matters.
Human behaviour can only be understood in its full context—cultural, relational, and situational. What seems “abnormal” in one setting might be expected entirely in another.

• People are complex.
Our feelings and behaviours are shaped by many moving parts: stress, trauma, physical health, relationships, hormones, lack of support, environment and history. No one is reducible to a single label.

• Stigma causes harm.
Labels can stick. They can shape how others treat someone—or how someone sees themselves. When applied without care or accuracy, they can cause significant harm.

• Social media is a highlight reel.
It can’t reflect tone, trauma, diagnosis, or intent. It rarely captures the whole truth of someone’s inner world.

• Therapy is sacred.
Real assessment requires consent, confidentiality, deep listening and many other modalities. That can’t happen in a scroll, comment section or video on the subject.

So next time you find yourself about to label someone based on a post, pause.

Choose curiosity over conclusion—compassion over categorisation.

The truth is, most of us are just trying to be seen and understood, and we are all deeply complex beings. Yes, that includes you reading this right now, and me writing this.

So, before you label, think about this one...

“Everything that irritates us about others can lead us to an understanding of ourselves.” – Carl Jung

Be gentle with your words—
They shape worlds.
xx

04/08/2025

🦜Birds. I love them. Not just because they are noisy.😉

🐦‍⬛There’s something captivating about them.

🦜 With their delicate, light-boned bodies, some of them are born to soar the sky.
🦅
🐦Some gather in flocks, moving as one while each individual carries its own unique song, a melody that tells its own story.

🦢Others find companionship with a mate, forging bonds, while some choose to embrace the solitude of their own company.

🦚They are like vibrant poems with wings—graceful enough to float effortlessly between fleeting moments, yet bold enough to fill the air with their exuberant calls, reminding the world of their presence.

🕊That they belong.

🐦Then—just like that—they take flight.
No permission asked.
No map needed to chart their course.
Just a deep, intrinsic knowing.
A profound trust.
The certainty of the moment.

Freedom, wrapped in feathers.
Certain and Resolute.

Unyielding and unwilling to be caged.

📦We don’t always see our cages—
sometimes they echo with the harsh sounds of self-doubt,
or appear as lives that seem too small for the big dreams we harbour.

What would it mean to trust your wings?
What's holding you caged?

🕊"There is no trap so deadly as the trap you set for yourself." - unknown
🫶
Navigatus - Psychotherapy services

03/08/2025

Know the difference


🫶
Xx

30/07/2025

🫠The Pressure to Be Kind: How to Give Without Losing Yourself🕊

“I’d rather be whole than great.” — Carl Jung

🌍We live in a world that praises kindness, for a good reason
but rarely teaches us how to protect it.

While the intention behind giving is admirable, the weight of that responsibility can be overwhelming—particularly for those who pour their whole heart into their kindness. It’s especially challenging for those who understand the profound pain that unkindness can inflict, having felt those deep wounds themselves.

💝Kindness is beautiful.
💝 Necessary.

👎When it's expected without boundaries, rest, or context,
it can turn into

💔 Self-abandonment.

🧠💡From a psychological perspective, chronic "overgiving" often stems not from compassion, but from survival patterns, such as
🥹 people-pleasing, 😔hypervigilance, or a fear 😔of abandonment.
_________________________
🥏When Kindness Becomes Disappearance.

🪞I know this pressure intimately.

💨There was a time when kindness became my identity, deeply layered as a coping mechanism:

🆘️The helper, the giver, the clown making everyone laugh, the sunshine...
🧯The one who explained away other people’s behaviour—
“She’s just not feeling herself.”
“He’s been through a lot—he doesn’t mean it.”
And that was true.
Yet I was still taking the blows, still accepting the backhanded compliments or bad behaviour,
🌟still trying to shine light into rooms that dimmed me.

🚨 It took me a long time to realise:
I wasn’t just being kind—I was disappearing.
_________________________

👩‍🏫What I Know Now

I’ve learned that:

• Empathy doesn’t mean abandoning yourself.
• Compassion doesn’t require you to set yourself on fire to keep others warm
• Loving someone doesn’t mean accepting bad behaviour.

🌷Sometimes, the most loving thing you can do is step back—not out of anger, but out of understanding.
🌻Not everyone blooms at the same time.
Sometimes, the kindest thing you can do is tend to your own garden
and trust that they’ll find their season too.
And if they dont,
You still have yourself.
_________________________
🌿 I still offer kindness— but no longer at the expense of my own well-being.

I understand this more deeply now—both in how I give, and in what I ask of others.
🍂There was a time I leaned too heavily on those around me.
Not because I was selfish,
but because I hadn’t yet learned how to hold myself.

And they got tired, too.

🧐We were all just doing the best we could with what we had.However,
🏧Compassion had become currency. And we all felt overdrawn.
_________________________
👩‍🌾Kindness Needs Tending in others as well within ourselves.

🥰 Kindness remains one of my most important values, for good reason...
⚔But even our most sacred values can become double-edged swords
if we’re not mindful of how they show up.

• Kindness without boundaries → burnout.
• Giving without replenishment → quiet resentment.
• Compassion without restoration → compassion fatigue.

These aren’t failures. ✋️They’re signs—gentle alerts—that our kindness needs tending.

🍀Sustainable kindness asks us to include ourselves in the circle of care.
_________________________
📽 Compassion Is Not a Performance

Genuine kindness is rooted in integrity, not obligation.
🙅‍♀️It doesn’t ask you to betray your own needs.
🙅‍♀️It doesn’t mean tolerating harm to avoid being seen as “unkind.”

🎥Compassion isn’t a performance.
🫂It’s a relationship—with others, and with yourself.

🥰And it includes you, too.

🤜So if you're tired and pulled back, it doesn't mean you're unkind.
🤜If you need space, it doesn't mean you're selfish.
👉If you're learning to pause before pouring—
that’s not failure.

💫💫That’s wisdom.💫💫

❇You can show up for others without leaving yourself behind.

❇You can be kind without being consumed.

❇You can love—and still create space from what hurts.

🥰Kindness matters.
💝But so do you.

🕊The world needs your gentleness—However, it also needs you whole.🕊
_________________________
🛡Protecting Your Kindness—With Compassion

🫥There have been seasons when I wasn’t available.
When I didn’t check in.
When I couldn’t show up the way others hoped.
🧐And there were seasons when others weren’t available for me either.

🕊I’ve come to understand:

🔲 It’s not always about either this or that
Sometimes, people are fragmented—not because they don't care,
but because they dealing with things, too
😘I understand now that people often retreat
not out of disregard, but out of overwhelm. I have been on both ends of that coin.🪙

↪That’s why I no longer see boundaries as rejection.
🤩 I see them in myself and in others as quiet acts of self-preservation—
and sometimes, profound courage.
🛡
Protecting your kindness doesn't mean withholding it.
🌿It means holding it with care,
so it doesn’t spill from a place that’s already running dry. 💧
_________________________
🕊Gentle Practices That Help Me Give without drowning myself 🥰

1. 🍾Pause before the pour.
Ask: “Do I have the capacity for this right now?”
If not, it’s not selfish—it’s honest. And honesty is care, too. Gently communicate this.

2.🔁 Notice the pattern, not just the moment.
🫂Support is human.
⚓️But if you're always the anchor, it’s okay to let go a little.
♡ Let others find their footing, offer other avenues of support If you tired.💞
⚓️And if someone tells you they can’t be your anchor anymore,
honour that.
It may be time to seek more structured support.

3. 📶 Use boundaries that honour connection.
Try:
📞“I want to be there for you—but I’m overwhelmed. Can we talk when I feel better?”
📞“I care deeply, but I need space to take care of myself right now.”
4. 🫶Let kindness include you.

🚦You don’t need to earn your worth through exhaustion.( 👓READ THAT AGAIN )

Care for yourself like someone you love❤️
_________________________
💝A Gentle Reminder

So yes—be kind.
But also:
Be discerning.
Be honest.
Be compassionate—with yourself, too.

🕊What might change if you included yourself in the kindness you give so freely to others?
🫶" I'll rather be whole than great "🕊
###

29/07/2025

When you deeply value yourself, everything shifts.

You carry yourself differently — not with arrogance, but with certainty.

●You stop over-explaining
●You stop justifying
●You stop saying "sorry" for everything
●You make space for others' mistakes but stand up, walk away, or distance yourself from harmful behaviour.
●You stop dimming your own light and existence

That moment when you realise your worth isn't tied to performance or
who likes or dislikes you,
other people's expectations and your own self-limiting beliefs or past mistakes,

But to a deep, settled knowing:

🌟 I matter.🌟

From that moment on, you can never go back.
Never.
X
It took me a really long time to realise that, but once you do, you shed another story that does not belong to you
🫶

09/07/2025

Let It Sink: The Art of Letting Go When a Relationship Sinks

🌊 Sometimes ships sink for many reasons.
⛈️Some are torn apart in violent storms.
🚢Others rust away slowly from neglect.
Some go down because of arrogant captains.
And some — well, some were never built to survive the long voyage.

⚡️Some endings come like a storm —you see them brewing, the sky darkens long before the first crack of thunder.
Others arrive quietly, like a shipwreck in still waters, a natural part of life's ebb and flow. No crash. Just silence.
It just… sank.

💙The point is: the sinking doesn't always have a single cause.
Even if it did, would knowing it really change the fact that you're now floating among the pieces???

💔When relationships end, it's rarely a clean break.
We find ourselves drifting among the wreckage, trying to piece together what sank us.
🤔Was it me? Was it you?
Were we both slowly drilling holes in the same hull, blaming each other for the leak?

🆘️ I often speak to people caught in that desperate search for answers...

❌️Acknowledgement. ❌️Validation.
❌️Blame.
❌️Closure.

🤿Like divers scouring the ocean floor for a missing bolt, they believe it could’ve held everything together.
But those things — those pieces—are often best left to the deep.
⚫️Not because they don’t matter, but because clinging to them keeps you in dark places — totally submerged by the darkness of it all.

😪 Heartbreak leaves behind a strange kind of silence. Not a peaceful silence, but a hollow one.

The kind that echoes with all the words left unsaid and the questions left unanswered.

🙅‍♀️We want answers.
🙅‍♀️We ache for validation.

However, not all relationships end because someone failed.
Sometimes they end because they simply couldn’t hold any more.
Maybe it was incompatibility.
Unhealed wounds.
Captains who took on voyages they weren’t trained for.
People who grew, just not in the same direction.

🧭 Trying to assign blame becomes a compass spinning in circles.
We get stuck on the fact that it sank, as if naming the exact cause might bring it back to the surface.

However, what we need isn’t blame; what we need is release from its burden.
Not blame – Direction.

⤴️A way forward.
Even if we don’t know where it leads yet.

🤷‍♀️How do we navigate the wreckage — the aftermath of the storm?

🪶You float.

🏊‍♀️You don’t have to swim right away.

✨️Let yourself drift.

🕙Give it time.

🟢 Give it space.

Let yourself feel the grief of the loss.
Then, when you're ready, gather what still floats —
The parts of you that remain.

💝 Your values.

💝 Your dreams.

💝 Your goals

💝 The lessons you wish you didn’t have to learn this way.
🚣They become the beginning of a raft.

You may not know where you're going yet — and that’s okay.

🎨The future is a canvas waiting for your brushstrokes.
🗺🚫There is no map for healing. It’s never linear.
Only the gentle pull of time, the kindness of others,
and the heartbeat within your own chest to guide you.
________________________
🔚Maybe it wasn’t supposed to end this way.
Maybe you both tried, in your own broken ways.
But the ship still sank.
And here you are — heart heavy, hands trembling,
eyes stinging from salt and memory.

💧 Let it.
💧Let the silence speak. 💧Let the pain say what it needs to.

Then, when you’re ready, turn toward what still floats.

🫂 You 💙

It is not the same you who set sail, but the one who knows what it costs to stay afloat.

🔭You’ll find land.
And if you find yourself sitting in the quiet after the storm, asking:
“How do I rebuild my sense of self now that the ship has sunk?”
You're not alone in that question — many have asked that.

In my next blog, I’ll gently explore practical ways to begin again —
to reconnect with your dreams, your worth, and your life after the loss.
Healing isn’t just about letting go —
It’s also about learning who you are when you no longer have to keep it all together.
Stay tuned.
🥰 Dedicated to everyone who trusted me with their story. From my heart to yours x



XX