Talking Steps Therapy

10/10/2025

World mental health day!!!

Today is World Mental Health Day.

When speaking to so many of you on our 20th birthday, RD Aimee found that overwhelmingly your reason for coming to parkrun was because it helped your mental health.

Not just for the exercise aspect but for the community, the friends (family) you've made and the feeling of belonging.

If you are struggling with your mental health then come and have a chat with any of us, core team, volunteers or another parkrunner.

You are NOT alone 🤗

Sending you all-our parkrun family lots of love ❤️
Knowsley parkrun Tawd Valley parkrun Roberts Park parkrun Trentham Gardens parkrun Isabel Trail parkrun Ballincollig parkrun Coronation Park junior parkrun St Helens parkrun Bolton parkrun Park in the Past parkrun Kew Woods parkrun Ormskirk parkrun Worden Park junior parkrun to name a few

If you should ever need them there are numerous charities and groups available to help

Andys Man Club Standish meet every Monday from 7pm - 9pm which is a men's peer to peer support group over a brew and biscuits ☕

Mind support line
0300 102 1234
Open Mon - Fri 9am - 6pm

Samaritans
24 hours a day, 365 days a year
Call 116 123 (free from any phone)

SANEline
If you're experiencing a mental health problem or supporting someone else, you can call SANEline on
0300 304 7000
4.30pm–10pm every day

National Su***de Prevention Helpline UK
08006895652
6pm to midnight every day

Campaign Against Living Miserably (CALM)
0800 58 58 58
5pm to midnight every day

Papyrus HOPELINEUK
For under 35s
08000684141
24 hours a day, 365 days a year

Please share this post ❤️

16/09/2025

🌱 Let's talk about the elephant in the feed: Comparison Culture.

🌿 Scroll, scroll, scroll... and suddenly, you're looking at someone's perfect vacation, their incredible career win, their flawless home, or their seemingly effortless happiness. And just like that, that little voice in your head pipes up, "Why isn't my life like that? Am I doing enough? Am I good enough?"

🌳 This is the sneaky, pervasive trap of comparison culture, amplified by social media. We're constantly exposed to everyone's highlight reel, the carefully curated best moments, successes, and polished presentations. What we don't see are the struggles, the bad days, the hard work, the mess, and the vulnerability that exist behind every perfect shot.

☀️ Remember this crucial truth:
• What you see online is only a fraction of someone's reality. It's a snapshot, not the full story.
• Your journey is unique. There's no timeline or blueprint that applies to everyone.
• Comparison is the thief of joy. It steals your gratitude for what you have and distracts you from your own path.

It takes courage to unfollow accounts that make you feel inadequate, to mute the noise, and to shift your focus back to your growth, your progress, and your authentic life.
This is your reminder to put down the scroll, look up, and celebrate your own perfectly imperfect journey. You are enough, exactly as you are, right now.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

30/07/2025

🌱 In a world that often demands we be "on" and "fine" all the time, it's easy to feel immense pressure to always put on a brave face. But here's a vital truth we all need to hear, and truly believe:

It is absolutely okay to not be okay. ❤️

🌿 Life throws curveballs. We face stress, grief, disappointment, anxiety, sadness – sometimes all at once. And in those moments, it's not only normal to struggle, but it's crucial to give ourselves permission to feel it.

🌳 You don't have to be strong every single day. You don't have to pretend. Your feelings are valid, your struggles are real, and your vulnerability is a sign of your humanity, not a weakness.

☀️ So, if today feels heavy, if you're battling silent struggles, or if you simply don't have the energy to pretend, please know: It's okay. Give yourself grace. Allow yourself to rest, to feel, and to reach out if you need to. You are not alone in this.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

23/07/2025

🌱 Panic attacks are intense, overwhelming experiences. While the immediate aftermath is about recovery, building strategies before and after can significantly reduce their frequency and impact.

🌿 Before a Panic Attack (Proactive Steps):
• Identify Triggers: What situations, thoughts, or feelings often precede your panic? Journaling can help you spot patterns.
• Manage General Anxiety: The more you manage daily anxiety (through self-care, stress reduction, therapy), the less likely panic attacks are to occur.
• Healthy Habits: Consistent sleep, balanced nutrition, regular exercise, and limiting caffeine/alcohol can build your resilience.
• Practice Relaxation: Regularly incorporate deep breathing, meditation, or progressive muscle relaxation into your routine, so these tools are familiar when you need them most.

🌳 After a Panic Attack (Recovery & Learning):
• Self-Compassion: You just went through something tough. Be kind to yourself. Don't judge or blame yourself.
• Rest & Rehydrate: Your body has been through a lot. Rest if you can, and drink water.
• Process (If Ready): Once calm, you might gently reflect: What was happening before? What helped (or didn't)? This isn't to blame, but to learn.
• Reconnect: Reach out to a trusted friend, family member, or therapist if you need to talk.
• Resume Normalcy (Gradually): As soon as you feel able, try to return to your regular activities. This helps reinforce to your brain that you are safe and capable.

☀️ Managing panic attacks is a journey of understanding, preparation, and self-care. You're building strength with every step.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

17/07/2025

🌱 When a panic attack hits, it can feel terrifying – like you're losing control or something terrible is happening.

🌿 Your heart races, your breath quickens, and your mind floods with fear. But here's the crucial truth: a panic attack is a surge of intense anxiety, and it will pass. You are safe.

🌳 The key is to ride the wave and gently guide your body back to calm. Here are some immediate strategies to help manage a panic attack when it's happening:

1. Focus on Your Breath (4-7-8 Technique): Inhale slowly through your nose for 4 counts, hold your breath for 7 counts, and exhale slowly through your mouth for 8 counts. This signals to your nervous system that you're safe. Repeat.

2. Ground Yourself (5-4-3-2-1 Method): Engage your senses to pull your mind back to the present. Name:
- 5 things you can see
- 4 things you can feel (e.g., clothes on your skin, feet on the floor)
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste

3. Find a Safe Spot: If possible, move to a quiet, private place. Sit down, or lie down if that feels better.

4. Remind Yourself: Repeat a calming mantra: "This is anxiety, it will pass," "I am safe," "I am strong."

5. Engage Your Body: Gently clench and release your fists, or press your feet firmly into the ground. This can help release some physical tension.

☀️ Remember, panic attacks are scary, but they are not dangerous. You are stronger than you think, and you have the power to navigate through them. Be kind to yourself.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

15/07/2025

🌱 Got a holiday coming up, but instead of excitement, you're feeling that familiar knot of anxiety? You're not alone! Travel anxiety or pre-holiday jitters are incredibly common. It's often the unknown, the disruption to routine, or the fear of things going wrong that triggers it.

🌿 The key to managing this isn't to magically banish anxiety, but to prepare your mind (and your bags!) to make the transition smoother.

🌳 Here's how to manage anxiety about going on holiday:

• Prep, Don't Obsess: Make a clear, realistic checklist for packing and essential documents. Get these done early to avoid last-minute panic, then consciously stop overthinking every detail.

• "What If" to "What Is": When your mind jumps to worst-case scenarios, gently bring it back to the present. Focus on what is actually happening right now, not hypothetical future problems.

• Arm Yourself with Comfort: Identify your personal calming tools. This might be a specific playlist, a guided meditation, a good book, or even a small comfort item that can travel with you.

• Pre-Book & Pre-Confirm: If logistical uncertainties fuel your anxiety, pre-book taxis, confirm reservations, and get digital copies of everything. The more you've secured, the less room for last-minute worry.

• Pace Yourself on Arrival: Don't plan a jam-packed schedule for your first day. Allow yourself time to settle in, unpack, and simply acclimatise to your new surroundings.

☀️ Remember, your holiday is meant to be a break, and that includes a break from constant worry. Give yourself grace and space to adjust. You've earned this time to recharge!

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

09/07/2025

🌱 The countdown to a holiday should feel exciting, right? But for many of us, the thought of actually going on holiday can trigger a unique wave of anxiety. 🤯 The planning, the packing, the travel, leaving your routine – it's all valid fuel for the "pre-holiday jitters."

🌿 If you're feeling more dread than delight about your upcoming trip, you're absolutely not alone. This anxiety is real, even if it feels counterintuitive.

🌳 Here are a few gentle ways to navigate that holiday anxiety:

1. Acknowledge & Validate: Don't dismiss your feelings. It's okay to feel anxious about change, even positive change. Name it to tame it.

2. Plan What You Can (and Let Go of the Rest): Create a checklist for essentials (passport, tickets, meds) to feel organised. But also accept that not everything will go perfectly, and that's okay.

3. Visualise the Positive: Take a few moments each day to imagine a calm, enjoyable moment from your holiday – the feeling of sun on your skin, a delicious meal, or a peaceful view.

4. Pack Comforts: Bring items that bring you a sense of calm and familiarity – a favourite book, comfort snacks, a cozy blanket, or your preferred essential oil.

5. Build in Buffer Time: If possible, don't overschedule your travel days. Give yourself extra time for transfers, check-ins, and unexpected delays to reduce rushed feelings.

6. Maintain Mini Routines: Try to keep small, comforting routines during your trip, like your morning coffee or a few minutes of meditation, to maintain a sense of normalcy.

☀️ Remember, the goal is to enjoy your time away. Be kind to yourself through the preparation, and give yourself permission to ease into relaxation once you're there. You've got this, and you deserve that break!

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

03/07/2025

🌱 Can you relate to this… For a long time, I felt like my body was a ticking time bomb. Every ache, every weird sensation, every Google search led me down a rabbit hole of worst-case scenarios. I'd convince myself it was something serious, despite reassurance from doctors. That is what health anxiety can feel like.

🌿 It's an exhausting loop of worry, checking, and fear. It's living with a constant "what if" playing in your head about your health. It's not hypochondria in the dismissive way people sometimes use the term; it's a genuine and debilitating form of anxiety

🌳 It means:
• You might spend hours analysing symptoms.

• You might get really angry or scared if a doctor can't explain every little thing.

• You might avoid certain foods, activities, or even news stories if you link them to illness

• Your life becomes consumed by health worries, even when there's no medical basis

☀️ Understanding what health anxiety is can be the first step in finding tools to manage it. It's not a flaw; it's a pattern your brain has fallen into, and with help, it can be rewired.

If you resonate with this, I see you. You're not alone, and healing is possible.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

30/06/2025

🌱 Tired of anxiety dictating your nights? 😔 One of the most powerful things we can do for our sleep is to proactively manage our anxiety levels, long before our head hits the pillow.

🌿 Sleep isn't just about trying to sleep; it's about creating the right conditions for your body and mind to allow sleep. When anxiety is high, your body thinks it's in danger, making rest impossible.

🌳 Focus on these pillars to lower anxiety and welcome sleep:

• Daytime De-Stressors: Integrate short breaks, mindful moments, or quick walks into your day to prevent stress from building up.

• Evening Wind-Down: This is crucial. Shift from doing to being. Gentle activities that don't stimulate your mind are ideal (e.g., light reading, puzzles, listening to calm music).

• Set Boundaries with Worries: Don't let anxious thoughts run wild all evening. A dedicated "worry time" helps contain them.

• Fuel Your Body Well: Be mindful of caffeine and sugar intake, especially later in the day, as they can exacerbate anxiety and disrupt sleep.

☀️ By actively working to calm your anxiety, you're not just improving your nights; you're building resilience for your days too. You deserve peaceful sleep!

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

26/06/2025

🌱 Do you ever find yourself staring at the ceiling at 3 AM, mind racing, even though you're exhausted? Or wake up feeling wired, despite hours in bed? You're likely experiencing the frustrating, often invisible, link between anxiety and bad sleep.

🌿 It's a tricky cycle:
• Anxiety makes it hard to sleep: A restless mind struggles to switch off. Worries can amplify at night when distractions fade, making it tough to fall asleep or causing frequent awakenings. Your body's "fight or flight" response stays active, preventing relaxation.
• Bad sleep fuels anxiety: When you're sleep-deprived, your brain's emotional regulation centres are impaired. This makes you more irritable, less resilient to stress, and more prone to anxious thoughts and feelings the next day. It's like pouring fuel on an already burning fire.

🌳 This isn't just about feeling tired; it's a direct impact on your mental well-being. Recognising this connection is the first step towards breaking the cycle. Prioritising sleep isn't a luxury when you have anxiety – it's a vital part of managing it.

☀️ If you're struggling, know you're not alone. Let's talk about strategies to help both. What's one thing you find helps you wind down?

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

24/06/2025

🌱 When anxiety takes hold, it's often our nervous system stuck in "fight or flight."

🌿 The good news? You have innate tools to signal safety and help it settle.

🌳 Here's how to calm anxiety naturally by gently engaging your parasympathetic nervous system:

• Vagus Nerve Activation: This vital nerve plays a huge role in calming the body. Try humming, gargling water, or splashing cold water on your face. These can stimulate the vagus nerve and promote relaxation.
• Slow, Rhythmic Breathing: Beyond deep breathing, focus on making your exhales longer than your inhales. This directly activates the "rest and digest" response.
• Gentle Touch/Self-Soothe: Simple gestures like placing a hand on your heart, giving yourself a hug, or gently stroking your arm can be incredibly comforting and grounding.
• Sensory Input: Engage calming senses – listen to gentle music, light a soothing candle (lavender!), or enjoy the texture of a soft blanket.

☀️ These aren't just "feel good" techniques; they're physiological shifts that help reset your system. Experiment and find what brings you the most calm.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).

18/06/2025

🌱 We all face them: those moments, big or small, that leave a mark. The setbacks, the disappointments, the times life just feels plain unfair. These negative experiences can feel overwhelming, sometimes even defining.

🌿 But here's the powerful truth: you are not your past experiences. You are the incredible, resilient person who navigated them, learned from them, and continued to grow. Overcoming isn't about forgetting or pretending it didn't hurt; it's about acknowledging the pain, processing it, and choosing to step forward with newfound strength and wisdom.

🌳 Every challenge overcome builds a deeper foundation of resilience within you. It shapes your character, broadens your perspective, and often reveals strengths you never knew you had.

☀️ So, if you're navigating a tough time or reflecting on past struggles, remember the incredible journey you've been on. You've made it this far, and you're capable of incredible things. Your past doesn't define your future; it empowers it.

For more information on how we could work together by using psychotherapy, counselling, hypnotherapy, talking therapy or pro-active therapy, please get in touch or visit my website (link in bio).