Safe Space

26/09/2024

07/08/2024

A common issue in couples therapy and when working with clients who are ‘never wrong’

09/07/2024

When people come to therapy, they have a lot of things to say, offload and discuss. Talking it out is an essential first step in therapy. The real work,however, starts when everything has been said and we can now turn to the underlying reasons of “why?” and “how to change?”

08/07/2024

Summer is a special time in therapy when clients often 'graduate' from their program, go on holidays, and then go on with the learnt skills on their own. I am grateful for your wonderful reviews and kind words and so...so happy you no longer need me. It is an indicator of a job well done from my side. I am always here for any support, of course, but you are strong and you know better what you need in life.

01/03/2024

our Website has easy QR access

27/02/2024

of emotions reflects on your mental health. Many people choose to ignore or repress their feelings regarding a job they hate or a partner that makes them unhappy for as long as possible or even pretend their childhood trauma never happened. It could be painful to face facts or it is a bad timing for a change but your well-being should always come first. The more you suppress your true emotions and collect negative emotions, the more likely it is for depression or anxiety to take place. The more we repress and the longer we wait, the more intense your anxiety or depression will get. Have you ever experienced a heavy chest and a feeling of hopelessness out of the blue? Have you ran out to a conference room to cry but don’t know why you reacted in such a way? Did your heart start racing which gave you a sudden feeling of panic? This is probably your body signalling you that you have to listen to your unconscious needs rather than push forward the conscious thoughts about money, your career, what your parents want or society expects you to choose. Nothing you feel that you ignore gets unnoticed by your body and at some point it will come out as somatic symptoms, anxiety or .You are your best friend and you know best what is good for you.

09/02/2024

What strikes me is that mental healthcare is completely separate from general healthcare, nutrition and exercise. The first thing psychologists should ask is whether you exercise and eat well because if you don't, therapy alone won't help you release appropriate hormones to be healthy and happy. If you are depressed it is of course harder to get motivation to exercise and eat well but you might also feel depressed because you dont get your basic needs met. Neural / hormonal communication in our body affects out mental health and everyday behaviours

Lets discuss important hormones and how they affect you:

Norepinephrine: Motivation, mood, emotion, cognitive functions, anxiety, interest, energy, etc. Eggs, beans, fish and poultry in combination with exercise help rise this hormone.

Serotonin: Obsessive compulsive symptoms, depression, craving, impulse, s*x, appetite, aggression, anxiety, mood, emotion, cognitive functions, etc. If you eat dairy products, meat, soy, grains, nuts, fruits, and vegetables, it will help produce more serotonin. Consistent exercise also plays a big role in serotonin release.

Dopamine: Parkinson symptoms, depression, craving, drive, motivation, mood, emotion, cognitive functions, s*x, appetite, aggression, etc. Nuts, chocolate, Omega-3 and vitamin E rich foods, unprocessed meat, healthy fats and protein such as avocado and olive oil help raise dopamine.

08/02/2024

Why do you have no energy?
There can be several reasons, but the main reason is a disbalance between activities that give and take energy from you, and also taking on roles that are too much for you in terms of spending energy. This could be either trying on a role of being a parent to your spouse or to your parent.

06/02/2024

06/02/2024

I like to use metaphors to explain complex topics in therapy druing sessions. After an idividual therapy session with a new client, I decided to do some groceries and, as always, bought too many items. As I was carrying them to the car, parked approximately nearby, I had to stop a couple of times to readjust everything. It was very hard to carry my bag and my laptop that were constantly slipping from my shoulder and two huge bags full of groceries. But after my third stop, I have managed to adjust everything so well that the weight was perfectly distributed and my elbows were able to hold the slipping bag and laptop while holding the bottom of the heaviest bags. I felt relief. This is a great methaphor of how therapy works. It is not a magic trick or a pill you take. During or after therapy, your 'heavy load' does not dissapear and your do not vanish, they simply get redistributed and managed in a way that they do not weight you down. Therapy is a support system and a tool to become stronger and learn how to cope with what you have, even if you chose to carry heavy bags with you.

04/02/2024

Deadlines in therapy.
Every therapeutic approach has its own deadlines. Some seem indefinite but most modern therapies have a deadline and your therapist should tell you an approximate length of therapy. Once your therapist feels that you are approaching the finish line, he or she will tell you how many sessions are left and will talk to you how you are you feeling about it. What I find strange is how suprised my patients who had previously had therapy get to hear there is an end. Yes, there should be an end and a clear communication of goals and deadlines. If no one tells you there is an end, then motivation to work on your issues fades, because it seems like you will never supposed to get better. You should, however. So, if you are in therapy for over 2 years and never had the talk about deadlines, probably it is time to have it:)

22/01/2024

It is important to connect with your therapist. My approach is to have an equal relationship where I also show vulnarability to make my clients feel understood.
Otherwise, why would they tell me all of their deepest secrets and traumas? Therapists are also people, not some holy creatures with no issues and problems of their own. The important part is to understand that they worked really hard to overcome their own problems and became strong enough to help others. So, let me share some facts about me: #1. I was born in Ukraine, and grew up in Estonia and the US but moved around a lot. I studied in the UK and Prague. I have a very confusing identity when it comes to nationality and culture. On the bright side, I speak 6 languages and feel like I am a citizen of the world. This confusion also gave me a gift of open-mindedness. #2. I grew up with a mentally ill family member. It gave me motivation to pursue a career in Psychology and also invaluable experience to see a progression of a mental desease over the years. #3. I have experienced a post-partum depression and motherhood-related traumas which makes me an underatanding specialist to help other parents with similar issues.