Sara Rae - Psychological Therapy Fife

15/12/2025

🎄 Burnout at Christmas – it’s more common than we realise 🎄

I took this photo yesterday after a very needed Christmas lunch with my girlfriends 🌟. A reminder that even those of us who support others with mental health still need to pause, refill our own cups, and step away sometimes.

The festive season can quietly push many of us into burnout. Expectations, social commitments, finances, work pressures, family dynamics… it all adds up.

Some signs of burnout to watch out for:

• Feeling emotionally drained or numb
• Irritability or tearfulness over small things
• Difficulty sleeping or constant exhaustion
• Loss of motivation or enjoyment
• Feeling “on edge” or overwhelmed most days
• Pulling away from others or, conversely, feeling guilty for needing space

Here's a few gentle techniques that can help:

✨ Lower the bar – “good enough” really is enough
✨ Say no to at least one thing you don’t have the capacity for
✨ Build in small pockets of rest (even 10 minutes counts)
✨ Check in with your body: eat regularly, hydrate, breathe
✨ Stay connected to people who feel safe and restorative
✨ Remind yourself that rest is productive, not a reward

If this season feels heavy rather than joyful, you’re not failing, you’re human. And support is available if you need it.

Be kind to yourself this Christmas 💛

06/12/2025

I am so proud of my husband Marcus and everything he's built. Its been a privilege to support him along the way, and now joining him feels incredibly special 🫶

It hasn't been easy, he's had to many many sacrifices but I have no doubt it will all be worth it! Here's to to the future and all that's ahead for us at Rae's Anatomy 🥰

❤️

02/12/2025

20/11/2025

🌈 Talking About Your Feelings Matters 🌈

I love this visual because it captures something I see in therapy every day.

Before we talk about our feelings, they can feel tangled, heavy, and overwhelming. A blur of colours we can’t quite sort through.

But when we give those feelings space, language, and compassion, they often settle. They become clearer. More manageable. Sometimes even softer.

Sharing what’s inside doesn’t instantly “fix” anything, but it does help us organise the emotional mess we’re carrying.

That’s the power of being witnessed. The power of naming what hurts. The power of not having to hold all of it alone. 💛

If you’re struggling with a swirl of emotions right now, know that you don’t have to untangle them by yourself. Talking, whether with a therapist, a friend, or someone you trust is a step toward clarity and relief.

You deserve that space ✨

17/11/2025

Great advice, I've noticed a big big difference since taking the time to warm up before a training session 👌

14/11/2025

Today I’m feeling a swirl of emotions. My maternity leave has officially come to an end, and it’s hard to put into words just how special this time has been. It’s genuinely been one of the most meaningful chapters of my life, spending every single day with my baby boy, watching him grow, change, and become his own little person. I’ve cherished it so deeply 🥰.

As I step back into work life, there’s definitely some apprehension, like every mum experiences I'm sure. How will I balance everything? How will my little one cope without me right there beside him? Those thoughts are very real.

But alongside that, there’s excitement 🤗 and a lot of it. I’m stepping into a role I’ve dreamed about for years. I worked hard, trained, pushed myself, and manifested this moment… and now I get to work for myself, to put my skills into practice, to be my own boss. Even better, I get to build something meaningful with my husband, our own health and wellbeing practice, something we’ve envisioned together for so long ✨

It feels good to do something that’s just for me too. Something that fills me with purpose, passion, and meaning! While still being the mum I love becoming every single day.

A new chapter begins, and I’m stepping into it with gratitude, nerves, excitement, and a full heart. 💛

12/11/2025

This was my first post as a life coach, written four years ago. Reading it back was really nice, it prompted me to revisit my old letter and write a new one, reflecting on how much I’ve changed, especially since becoming a mum. It’s so easy to loose sight of ourselves, to focus on our flaws, or on what we haven’t yet achieved or done.

Maybe you can have a go too 📝 it’s a lovely exercise that can really help boost your self-confidence and self-compassion 💕

Write a love letter to yourself 💌 ✍👇

My husband took this photo of me as he caught me looking in the rear mirror 📷 Self-confidence is a vital ingredient of both our own happiness and, because happiness is contagious, the happiness of those closest to us. But when was the last time you gave yourself a pat on the back, or looked in the mirror and told yourself that you liked what you saw?

Writing a love letter to yourself might sound odd (we are rarely encouraged to praise ourselves, after all) but setting out all the things you are proud of and the attributes you admire is a great way to boost your self esteem 💕

If you find it hard to get started, imagine that you are writing about your best friend 👭. Think about why they are your friend and which if their characteristics you value the most.

Self reflection 💭: My first love letter to myself was hard, I was nervous and didnt know where to start, but once I wrote that first sentence it just started to flow. This is just about you, for you to remember why your so amazing ⭐.

So get your pen and paper out and let's get started.

P.s when I'm feeling down or self-conscious I read over my letter and it helps me remember all the things I do love about me.

07/11/2025

🌙 A little reflection from today 🌿

Walking through a tunnel today made me think about depression, how it can feel like moving through a long, winding passage with no clear end. The darkness can make you forget there was ever an entrance, or that an exit even exists.

But even when you can’t see it, the light is still there — waiting just beyond the bend. And sometimes, you just need someone to walk beside you until it comes into view again. 💛

If you’re in that tunnel right now, please hold on. The light is still there, and you don’t have to walk it alone.

07/11/2025

04/11/2025

🌿 Exciting news! 🌿

I’m delighted to share that, from the 1st of December, I’ll be offering psychological therapy on Monday afternoons from this beautiful space at Riverside Therapies in Markinch, owned by the Balbirnie Fitness Centre ✨

It’s a calm, private space surrounded by trees and the gentle sound of the river, the perfect setting for reflection, growth, and healing 💚

I can’t wait to welcome clients to such a peaceful environment 🌸

I offer a free 30-minute consultation where you can learn more about CBT and how therapy could support you. Get in touch today to book your session.


💚