Lena Judek - Clinical Psychologist

25/02/2024

Let’s remember that we don’t have to do it all and that we can set boundaries.
It’s so important to just stop ✋️ sometimes and think. Why am I putting so much pressure on myself? So little is actually life or death but some people run around telling themselves all things need to be yesterday. There is no award for getting it all done. There is no glory in burning out.

18/02/2024

In a world filled with instability, uncertainty, and chaos, it’s essential to prioritize our happiness and well-being.
Discovering what truly brings us joy can be a powerful tool in navigating life’s stresses.
Unfortunately, many individuals struggle to find sources of joy, neglect their well-being, or have difficulty incorporating or maintaining self-care into their daily routines to reduce stress and unpleasant feelings.
If you’re ready to work on yourself, reduce stress, and improve your quality of life, reach out to start your coaching and counseling journey with me.

23/12/2023

The end of the year tends to have a peculiar pressure to it. An attempt to end 2023 with a bang can carry the weight of expectations, overwhelm, and stress.
Those emotions rarely serve us any other time of the year, so why would we invite them now?

I encourage you to shift how you approach the end of the year from pressure to peace and from stress to ease.
Treat your body and mind to some extra rest, enjoy rich delicious foods, sleep in, get lost in conversation, soak in the cold weather, read a book, and truly lean into simple pleasures.

Celebrate what you have achieved so far, listen to your body and let go.
2024 will come bursting through the doors in a couple of days. It will bring its own joys, challenges, milestones, goals, and achievements. So let's savour every last bit of what this year has brought so far and will still bring us.

20/12/2023

Nothing is for certain.
It is all a mystery, even the words I am saying now are ideas, perspectives, comforting & hopeful ideals that help us walk more surely, in this great, mysterious journey.
There is something, however, that I feel fairly certain is not just a soothing thought, but the truth.
It feels good and right to lift our face to the sunrise.
It feels good and right to be ultimately guided by our hearts.
Trying to find certainty when… there is none, only leads us to dark and heavy moments.
How can we quiet our quarreling thoughts when we are living in such an uncontrollable, inexplicable reality?
My answer: Make it sacred.
If I live and die never to actually hold anything for certain, I choose to make this journey of mine sacred.
To hold my life as an exquisite masterpiece.
Ceremony and rituals have been a part of people’s lives since the very beginning. It has the potential to summon potent powers and encourage mighty winds of change that can help us move from restriction into expansive greatness.
Say thank you for the gift life offers you. For your body that carries you from one place to the next, for your mind, your soul.
Make them sacred.
Take a moment or two to stop resisting and closing.
If you are unable to move forward, ask the universe to calm your storm.
Sit and honor the desolation you feel trapped in.
Admit, speak. Say you don’t feel capable of being here. Say the words.
And let them go.
Make your process sacred.
Make your desires sacred.
Build your own personal ceremony.
Make it sacred.

01/12/2023

This time there won’t be excuses.

Make the time.

Prioritise.

Have discipline.

Because you deserve it.

28/11/2023

Hard truth:
If you avoid having difficult conversations, you’ll likely have difficult relationships.

This might be a hard truth about a relationship, but hopefully also a helpful truth. It’s important to face our fears and insecurities and what better way than to do this together?

Yes, it might be awkward and uncomfortable to have difficult conversations (especially if you’re not used to doing this), but it can also bring you closer, create a more open, trustworthy and loving relationship, and you’ll get to learn in a deeper way the other person and grow together. ♥️

Instead of running away from difficult conversations, old wounds that haven’t healed, insecurities, and a possibly bright and loving future, I challenge you to create a shift and face these. I even challenge you to look for support when healing unresolved issues, insecurities and when needing to have difficult conversations.

10/10/2023

I keep meeting people who are extremely anxious. Instead of helping themselves and finding the right strategies that help them live a healthier life, they try to ignore the anxiety as much as possible. They hope that the anxiety and stress will disappear and don’t know that this actually deteriorates their well-being and quality of life.

Anxiety endures because so many people find it easier to just make excuses and not look for the right help.
They often slip into a state of comfort, and refrain from making efforts to improve their well-being.

If you are struggling to get your life back on track and are looking for support to reduce your anxiety and stress, reach out!

A strong foundation is built with a balanced diet, regular physical activity, and a good sleep hygiene. Unfortunately, life can be very complex nowadays, which is why sometimes the basics are not enough enough. Professional guidance and counseling can be essential, especially if you’re struggling and don’t know how to continue your path. Let me help you heal and guide you through this difficult moment. I offer virtual counseling and coaching sessions to clients all over the world in English, Spanish and German.

28/09/2023

🌡️ Step into the Sauna, Step into Serenity 🌡️

Did you know that saunas not only provide physical relaxation but also offer numerous mental benefits? 🧖‍♀️🧖‍♂️

1️⃣ Stress and Anxiety Relief: Saunas are a perfect escape from the daily hustle and bustle. The heat helps relax your muscles, release tension, and melt away stress and anxiety. It's like a mini-vacation for your mind and body!

2️⃣ Improved Sleep: Regular sauna sessions can promote better sleep patterns. The heat stimulates the production of endorphins and helps regulate your body's natural sleep-wake cycle, leading to more restful nights.

3️⃣ Mental Clarity: The sauna's heat increases blood flow and oxygenation to the brain, enhancing cognitive function and mental clarity. It's like giving your mind a refreshing boost!

4️⃣ Mood Enhancement: Saunas trigger the release of feel-good hormones like endorphins and dopamine, which can elevate your mood and leave you feeling happier and more content.

5️⃣ Social Connection: Saunas provide a unique opportunity for social interaction and bonding. Whether it's with friends, family, or even strangers, sharing a sauna session can foster connections and strengthen relationships.

So, why not take a break from the daily grind and indulgein the mental oasis of a sauna? Your mind and body will thank you! 🌿💆‍♀️💆‍♂️

Last week I was at the .mark.brandenburg and the sauna with a lake view was absolutely spectacular.

Remember to follow and support me with a like, comment and share for more tips on mental well-being. Together, we can create a healthier and happier world! 🌎❤️

21/09/2023

Kindness, respect, commitment, communication and willingness to be wrong. These are attributes that can overcome hard times and also create a foundation for growth and expansion. Our relationship are portals for our personal and mutual transformation and that can often come through overcoming struggles together as partners. So look for qualities like these and nurture them in yourself. We all come as a work in progress, so it's not about perfection but rather the willingness to take ownership of what we bring with us and holding space for the other.

19/09/2023

My website is finally live! 🖥️🤓🥳🥰

I couldn’t be happier to present to you one of the projects I’ve been pouring so much work, energy, time and love into.

Check it out under https://lenajudek.com. If you‘re interested in learning more about my counselling sessions, coaching sessions or mindfulness program, and/ or want to book a session right away, don’t hesitate to contact me through the contact form on my website, email, or WhatsApp. If you’re unsure for any reason, let’s schedule a free 15-minute video session, introduce ourselves, clear any questions and make sure we‘re a good fit. 😉

I‘m here for you and would love to work together if you‘re interested in healing your mind 🤯, body 🏋️‍♂️, heart 🫀and soul 🌈. Whether you‘re struggling at work, in your relationship or with your emotions, I‘ll help and guide you through difficult moments.

19/09/2023

14/09/2023

🌟 Prioritize Your Happiness and Well-being 🌟
Life can be a whirlwind of responsibilities, expectations, and challenges. Most of us are faced with endless pressures of work and family and a relentless barrage of tasks, to-dos, and requests, all while trying to manage our health, nutrition, and sleep.

It’s easy to become overwhelmed, exhausted, anxious, and burnt out. Feeling like crap has become pervasive in our society.
Amidst it all, remember this: your happiness and well-being matter. 🌈

As a clinical psychologist, I've seen the incredible transformation that happens when individuals make themselves a priority. It's not selfish; it's self-care, and it's essential. 🌻

Today, I encourage you to take a moment for yourself. Reflect on what truly brings you joy and contentment. Maybe it's a walk in nature, a heartfelt conversation, or simply some quiet time with a good book. 📚

Whatever it is, embrace it with open arms and be gentle with yourself in the process. We all have our ups and downs, and that's okay. 💕

By nurturing your own well-being, you'll not only improve your own life but also have more positive energy to share with those around you. 🌟

So, tell me, what's one thing you can do today to prioritize your happiness and well-being? Share your thoughts below, and let's inspire each other to live our best lives! 🌿

10/08/2023

Ask yourself these 3 questions today:

1. How would your life look like tomorrow if you got all the things you wanted?
2. How would you feel?
3. What are you willing to do to create the life of your dreams?

Photo by the amazing