Blue Box Therapy

20/03/2025

Embracing mindfulness with the joys of spring 🌱☀️

Make the most of the new season to boost your mental health with these well-being tips from Counselling Psychotherapist Danielle Smith. 💬 http://ow.ly/CplE10608WB

21/10/2024

Here are some mantras to start your Monday 💭

✨I am capable of achieving my goals.

✨I am focused, capable, and ready for anything that comes my way.

✨I choose progress over perfection.

What is a mantra?🧠

A mantra is a short, powerful phrase or affirmation repeated to focus the mind, cultivate positivity, and inspire change. It helps to set intentions and reinforces a desired mindset.

If you have an inspiring mantra of your own, comment below👇

*
*
🏷️🏷️🏷️

10/10/2024

✨World Mental Health Day 2024✨

The theme this year focuses on work-place mental health and what can be done to help prevent burnout 🙅

A mentally healthy workplace is a thriving workplace. Here are some tips to help look after your mental health at work 💭

⚡️Set boundaries to switch off - Contracted to work until 5pm but still checking your work emails at 9pm? It's time to put boundaries in place to help create a healthier work/life balance.
💻Taking mindful breaks away from screens and desks - Heard of the 20-20-20 rule? That's looking 20 feet away from your screen, for 20 seconds, every 20 minutes to look after your eyes. You can also do a mindful exercise, meditation, or even catch some fresh air outside etc.
💧Stay hydrated and nourished - improving your nutrition and hydration can help increase focus and energy levels.
🛋️Provide staff with mental health resources - make sure appropriate resources are readily accessible for all staff, whether it's directing to helplines, counselling services or regular wellbeing workshops.
🏆Celebrate small wins - acknowledge accomplishments, no matter how small they may seem. Celebrating yourself and others can help increase motivation, self-esteem and overall staff wellbeing.
👥Team activities - which promote connection and reduce stress.

Let’s work together to create a supportive and healthy workplace! 💪💚

If you're interested in working together, drop me an email to blueboxtherapy@gmail.com 🛋️

07/10/2024

✨Do things at your own pace. Life’s not a race ✨

A phrase often easier said than done! Going at your own pace means honoring where you are and not feeling pressured by others’ timelines. Progress isn’t a competition, and it’s okay to move slowly or take breaks 🌱

13/09/2024

Feelings Friday! 🌿

Take time today to check in with your emotional health using these reflective journal prompts. Journaling helps us understand and process our emotions, making space for more balance and peace within ✨

💭 What is my most dominant emotion today?

💭What emotions did I experience the most this week?

💭How can I express my emotions in a healthy way?

Save this post and pick one or two prompts to explore your feelings and foster emotional growth 🌱

11/09/2024

Thinking of starting therapy and have private medical insurance? 💭

I am a Recognised Psychotherapist for Aviva, AXA Health and Vitality Insurance ✨

Depending on your cover, you might be entitled to a number of psychotherapy sessions, helping to make therapy more accessible. Sessions can be available in person or online 💻

If you would be interested in starting therapy sessions, please reach out through my website or email. You can also contact your insurer directly for more information 📝

🏷️🏷️🏷️

06/09/2024

✨Feelings Friday✨

Take a moment to pause, reflect, and check in with your emotions. Remember, it's okay to feel whatever you're feeling—there’s no right or wrong emotion. What matters is that we acknowledge and accept our feelings as they are.

🧠 Ask yourself:

- What am I feeling right now?
- Where do I feel it in my body?
- What might this feeling be trying to tell me?

Take a few deep breaths, and without judgment, allow yourself to simply feel 💙

Remember, all feelings are valid ✨

04/09/2024

💭 Pause and ask yourself: "What would it look like to say no?"

Perfectionists and people pleasers may find it difficult to say no — driven by a need for approval, fear of conflict, or concern about letting others down.

Saying no is an essential part of setting healthy boundaries. It helps us protect our energy and avoid burnout, which is crucial for maintaining our mental health. Here are a few ways to begin practicing:

✨ “Thank you for considering me, but I can’t take this on right now.”
✨ “I need to focus on my existing commitments.”
✨ “This doesn’t align with my current priorities.”
✨ “I’m honoured, but I need to decline in order to take care of myself.”

Therapy can be a space to explore where these patterns come from and how to break free from the cycle of people-pleasing. What would saying "no" mean for you? 💬

02/09/2024

📖 What is Seasonal Affective Disorder (SAD)?

SAD is a form of depression that occurs at certain times of the year, most commonly during autumn and winter when daylight hours are shorter. It’s more than just feeling “down” during the colder months – for some, it can be quite debilitating, affecting daily life and emotional well-being.

SAD is believed to be linked to reduced exposure to sunlight, which can disrupt your body’s internal clock (circadian rhythm) and impact brain chemicals like serotonin and melatonin that regulate mood and sleep. highlights that these changes can lead to symptoms such as:

- Persistent low mood
- Loss of pleasure in everyday activities
- Increased irritability
- Feelings of despair, guilt, or worthlessness
- Sleep disturbances (e.g., sleeping more than usual)
- Changes in appetite, often with a craving for carbohydrates and weight gain
- Lethargy or feeling sluggish

💡 How to Manage SAD:

Light Therapy: Using a special lightbox that mimics sunlight can help regulate your body’s natural rhythms and improve mood.
Get Outside: Even on cloudy days, try to spend time outside in natural light, especially in the morning.
Exercise Regularly: Physical activity boosts endorphins and serotonin, which help improve mood and energy levels.
Seek Professional Help: Talking therapy is effective in managing negative thought patterns related to SAD.
Maintain a Routine: Establishing a consistent routine can help balance sleep, meals, and activities.
Vitamin D Supplements: recommends considering Vitamin D supplements, especially in winter, to help with low levels due to reduced sunlight.
Stay Connected: Social support is crucial. Engage with friends, family, or support groups even when you feel like isolating.

You’re not alone. Reach out if you need help. 💬✨

14/08/2024

🌿 Embrace the power of yoga and breathwork to find balance, clarity, and inner peace. As a counsellor, I’ve seen firsthand how these practices help reduce stress, enhance self-awareness, and foster emotional healing. Take a moment to breathe deeply and reconnect with yourself—your mind and body will thank you 🧘‍♀️💫

A snapshot from my recent break in Cornwall, practising what I preach! 🩵

🏷️🏷️🏷️

24/07/2024

New addition to my counselling room 🐈‍⬛

I found this print from .printshop in the Lake District earlier this year, making a great addition to my therapy space! 🛋️

21/02/2024

✨Healthy Striving vs Perfectionism✨

I have recently picked up Brené Brown's 'The Gifts of Imperfection' which talks through using courage, compassion, and connection to lead a "wholehearted life".

Those who strive for excellence in a healthy way find genuine joy in pushing their limits and reaching for high standards. It's about progress, not perfection 🌱

Perfectionism can lead to self-doubt and the fear of disapproval and rejection. Remember, it's okay to be a work in progress—flaws and all! 💖

If you've read the book, let me know what you thought about it in the comments! 📚

*
*
*
🏷️