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Monday 9am - 4pm Tuesday 9am - 3pm Wednesday 9am - 5pm Thursday 9am - 4pm Friday 9am - 5pm

http://www.handinhandtherapy.co.uk/

Hand In Hand Psychotherapy, Epsom (2025)

22/10/2025

✨Mental Health Tip of the Week: Rediscover Your Inner Voice ✨

Do you catch yourself agreeing to things you don’t really want to do?
Saying sorry just to keep the peace?
Putting others’ comfort before your own calm?
If so, read this 💛

When you spend your days making sure everyone else is okay, it’s easy to lose sight of your own voice. People-pleasing often begins from a place of love, empathy, or fear of conflict — but over time, it can silence your needs and drain your energy. This week, try turning some of that care inward. You deserve the same kindness you offer so freely to others.

Here’s how to begin reconnecting with your own voice:
✅ Pause before saying “yes.” Ask yourself: Do I truly want to do this, or am I afraid to disappoint someone?
✅ Notice your body’s signals. Tightness, fatigue, or hesitation can be gentle messages that you’re stretching beyond your limits.
✅ Write down what matters to you. Your values, joys, and needs are your compass — let them guide your decisions.
✅ Practice small “no’s.” Each time you honour your limits, you strengthen your sense of self-trust.
✅ Seek safe spaces for support. Talking through these patterns with a therapist can help you untangle old habits and build new confidence.

✨ This week, remember: Your needs are not a burden — they’re part of being human.

Give yourself permission to take up space, to rest, and to choose yourself without guilt. Every boundary you set is an act of self-respect, and every honest “no” makes room for a more authentic “yes.” 💛

If you or someone you care about is struggling with people-pleasing, burnout, or self-worth, I offer a warm, confidential space to explore and heal. You can find out more at: handinhandtherapy.co.uk

14/10/2025

✨ Mental Health Tip of the Week: Finding Calm Beyond the Compulsions ✨

It’s OCD Awareness Week — a time to shed light on a condition that’s far more complex than the stereotypes suggest, and to honour the courage it takes to live with a mind that rarely feels still.

OCD isn’t about being clean, organised, or liking things “just so.” It’s about relentless intrusive thoughts that create fear and doubt, and compulsions — mental or physical — that offer brief relief before the cycle starts again. For many, it feels like being trapped in a loop of anxiety and uncertainty, constantly seeking safety that never quite lasts.

But behind that struggle is incredible resilience — a person doing their best to find calm in the chaos. OCD doesn’t define who you are; it’s something your brain does when it’s trying to protect you. And with the right support — including therapy that helps you face fears, sit with uncertainty, and respond with compassion instead of control — that loop can begin to loosen. 🌿

Here are some gentle reminders for this week:
✅ Uncertainty is uncomfortable, but not dangerous. Learning to sit with it is part of healing.
✅ Intrusive thoughts don’t define you. Everyone has them — your brain just gets stuck on “repeat.”
✅ Compulsions aren’t the enemy — they’re your mind’s way of coping. With support and therapy, you can learn new ways to respond.
✅ Progress happens quietly. Each time you resist a ritual or show yourself kindness, you’re retraining your brain.

✨ This week, remind yourself: Freedom doesn’t come from control — it comes from letting go of the need to be certain. You are doing better than you think. 🌼

If you’d like a safe, supportive space to understand your OCD, learn gentle coping strategies, and explore therapy that fits your needs, I offer counselling and psychotherapy at handinhandtherapy.co.uk
💛

10/10/2025

💚 World Mental Health Day 2025 💚

“Mental health is a universal human right.”

Today we pause to recognise the importance of mental wellbeing — for ourselves, our loved ones, and our communities. 🌿

At Hand in Hand Therapy, I believe that seeking support is a sign of strength, not weakness. Everyone deserves to feel heard, valued, and supported — no matter where they are on their journey.

This World Mental Health Day, take a moment to check in with yourself:
✨ How are you really doing today?
✨ What small act of care can you offer yourself?

Remember: You’re not alone, and help is always available. 💚

If you or someone you know is struggling, please get in touch —
📩 Message me here
📧 Email: amber@handinhandtherapy.co.uk
🌐 Visit: www.handinhandtherapy.co.uk

08/10/2025

🌟 Mental Health Tip of the Week: Progress, Not Perfection 🌟

In honour of ADHD Awareness Month, let’s take a moment to recognise the incredible strengths — and very real challenges — that come with living with ADHD.

ADHD often brings creativity, energy, and quick thinking. But it can also mean constant mental noise, difficulty staying on task, and the frustration of forgetting things that matter. These invisible struggles can take a real toll on self-esteem💙

If you live with ADHD, you might sometimes feel like you’re “not doing enough.” Please remember: ADHD isn’t about willpower or laziness. It’s about how your brain processes attention, emotion, and motivation. The goal isn’t to fix yourself — it’s to understand yourself with kindness and to accept who you are, fully and without apologising. 🌿

The more we understand ADHD, the more we can replace judgment with empathy and self-compassion — for ourselves and for others💛

Here are some gentle reminders for this week:
✅ Progress counts, even if it’s messy — one small step forward is still movement in the right direction.
✅ Compassion beats criticism — judging yourself doesn’t create focus; understanding does.
✅ Rest isn’t avoidance — it’s how your brain resets and restores.
✅ Support helps — you don’t have to manage everything alone.

✨ This week, remind yourself: You’re not behind — you’re finding your way, in your own time and your own rhythm.

If you’d like a calm, confidential space to explore your ADHD experience, understand your patterns, and build strategies that fit you, I offer therapy and support — learn more at handinhandtherapy.co.uk

01/10/2025

Mental Health Tip of the Week: 🌟 Notice the Thought, Don’t Become the Thought 🌟

Our minds are always busy, producing thoughts of every kind. Some are useful, some are unkind, and many are simply noise. Negative thoughts can be a symptom of anxiety — not a reflection of who you are. The important thing to remember is this: you are not your thoughts. By noticing them without attaching, you create space for calm, clarity, and choice. 💙

Here are some gentle reminders for your wellbeing:
✅ Observe without judgment — see your thoughts like clouds passing in the sky, rather than storms to get caught in.
✅ Pause before reacting — noticing a thought gives you the power to respond thoughtfully instead of being swept away.
✅ Separate thoughts from identity — “I’m having a negative thought” is very different from “I am negative.”
✅ Book a therapy session — exploring your thoughts in a safe, supportive space can bring real relief and growth.

✨ This week, remind yourself: Thoughts are visitors — you don’t have to invite every one of them to stay. 🌈

If you’d like a warm, confidential space to work through your thoughts and feelings, I offer therapy and support — find out more at: handinhandtherapy.co.uk

24/09/2025

Mental Health Tip of the Week: 🌟 Choose Real Connection Over Technology 🌟

In today’s digital world, it can be tempting to turn to technology for comfort or guidance. But when it comes to your mental health, AI is not a safe or effective way of coping. Tools like ChatGPT may seem convenient or comforting in the moment, but they cannot understand your unique experiences, hold your emotions safely, or provide the compassionate, individualized support that only real human connection can offer. 💙

Coping with stress, anxiety, or difficult emotions requires more than information — it requires presence, understanding, and professional guidance. Healing and resilience come from supportive relationships, trusted care, and safe spaces to be truly heard. Technology simply cannot replace that.

Here are some gentle reminders for protecting your wellbeing:
✅ Turn to real human support — reach out to a psychotherapist or counsellor rather than relying on AI for coping.
✅ Notice when things feel heavy — if stress, sadness, or worry are overwhelming, that’s a sign to seek human support.
✅ Understand the difference — AI can provide facts or conversation, but it cannot provide the empathetic, safe environment needed for true coping and emotional growth.
✅ Seek professional care early — therapy isn’t only for crises; it’s a space to build resilience, learn healthy coping skills, and feel supported.
✅ Value your needs — you deserve guidance, understanding, and care from real people who can respond to your emotions safely.

✨ This week, remind yourself: AI is not a way of coping — it cannot replace human connection, understanding, or professional support. Mental health care belongs in safe, human hands. 🌈

If you or someone you know would like a warm, confidential space to talk, I offer therapy and support — you can find out more at: handinhandtherapy.co.uk.

21/09/2025

💭 Anxiety can affect focus, relationships, and overall wellbeing — but taking the first step toward support can make a huge difference.

I’ve created a short Anxiety Self-Assessment📝 to help you reflect on your experiences and consider the next steps. At the end, you’ll have the option to book sessions with me directly.

I offer warm and compassionate therapy 💙, tailoring each session to suit your individual needs and goals.

Take the assessment today: 👉 https://www.handinhandtherapy.co.uk/anxiety-self-assessment

19/09/2025

🌿 Now Accepting New Clients 🌿

I currently have openings for new clients. If you or someone you know has been considering counselling, this could be the right time to begin a journey toward healing, growth, and clarity.

✨ I provide a supportive, non-judgmental space to explore life’s challenges and work toward meaningful change.

📅 To learn more or schedule an appointment, please email me at amber@handinhandtherapy.co.uk , send me a message, or visit handinhandtherapy.co.uk

💙 You don’t have to navigate this alone—support is here. At Hand in Hand Therapy, we’re supporting you every step of the way.

17/09/2025

Mental Health Tip of the Week: 🌟 Lifting Your Spirit Through Laughter 🌟

Laughter isn’t just fun — it’s a tiny, powerful reset for your nervous system. When things feel heavy, intentionally inviting laughter (even if it feels a bit forced at first) can loosen tension, shift perspective, and bring a spark of relief. Think of laughter as permission to play with your mood: it’s simple, quick, and often surprisingly effective 😂

Here are some gentle ways to bring more laughter into your week:
✅ Start with a 60-second silly ritual — watch a short goofy clip, read a ridiculous one-liner, or make a deliberately absurd face in the mirror.
✅ Use “fake it till it sticks” laughter — fake laughs trigger the same physical responses as real laughs; after a few breaths, real laughter often follows.
✅ Create a laugh playlist — collect 5–10 clips, jokes, or memories that reliably make you grin. Keep it on your phone for quick mood boosts.
✅ Pair laughter with breath — inhale slowly, then release with a laugh or chuckle; it helps reset your body’s stress response.
✅ Share the moment — text a silly meme to a friend, try a 1-minute laugh break on a call, or schedule a “laugh check-in” with someone who gets you.
✅ Finish with a grounding pause — after laughing, pause for 30 seconds to notice your body, your breath, and any small shift in how you feel.

✨ This week, whenever tension creeps in, invite a small, intentional laugh. Let it be a gentle reminder that lightness is allowed, and that playful moments—even tiny ones—can help you reconnect with joy and resilience. 💫

Give yourself permission to be silly, to try things that feel a little foolish, and to let laughter be a tool — not a cure — for brighter moments. Laughter can open the door to feeling lighter, more connected, and more resilient. 🌈

If you’d like a warm, confidential space to talk, I offer therapy and support — you can find out more at: handinhandtherapy.co.uk

10/09/2025

Mental Health Tip of the Week: 🌟 Create Your Safety Anchors 🌟

When life feels overwhelming or dark, it can be hard to remember the reasons to hold on or why it’s worth holding on. A “safety anchor” list can act as a lifeline—a simple, tangible reminder of the people, joys, and hopes that matter to you. Even in heavy times, it can give you something real to turn to—a spark of light when you need it most. 💛

Here’s how to create your own safety anchors:
✅ Write down a few people who make you feel seen, loved, or supported
✅ Note small joys that bring light to your day (music, pets, nature, hobbies)
✅ Add personal goals, dreams, or things you still want to experience
✅ Include grounding practices that help you feel steady and calm
✅ Keep this list somewhere accessible—on your phone, by your bedside, or in a notebook

✨ This week, when difficult thoughts appear, pull out your safety anchors. Let them remind you that even in your darkest moments, there are things worth holding onto, people who care, and small sparks of hope. 💛
Give yourself permission to reach for your anchors whenever you need them—just looking at your list for a moment can remind you that you’re not alone, and every small step toward self-care matters. 💛

Remember: you don’t have to face these moments alone. Checking in, reaching out, or simply leaning on your own list is a brave and meaningful step. Every anchor you create is a step toward safety, connection, and self-compassion. 🌱

If you or anyone you care about is struggling with suicidal thoughts, your mental health, or you’re considering therapy, I offer a warm, confidential space to talk and explore what you’re going through. You can find out more at: handinhandtherapy.co.uk

03/09/2025

Mental Health Tip of the Week: ✨ Feeling Disconnected? ✨

Sometimes life moves so fast that we forget to check in with ourselves. Pausing to notice how you feel and taking small moments of care can make a real difference. 💛

Here’s a simple self-care checklist to help you reconnect with yourself:
✅ Pause to notice how you’re feeling
✅ Take a few deep breaths or a quiet moment
✅ Do something that brings you joy
✅ Set a small boundary or say “no” when needed
✅ Give yourself a kind thought or compliment

✅ You don’t need to do everything at once
✅ Small acts of self-kindness still count
✅ You deserve care, attention, and compassion — especially from yourself

✨ This week, give yourself permission to pause, breathe, and show up for yourself in one small way each day. Every little act of self-kindness matters. 💛

—
If you or someone you care about is considering therapy, I offer a warm, confidential space to explore what you’re going through. You can find out more at: handinhandtherapy.co.uk

13/05/2025

I understand that emotional pain can be overwhelming—especially when it feels invisible to others. This I want to remind you that your struggles are valid, even if they’re quiet, hidden, or hard to explain.

This week, take a moment to breathe, to check in with yourself, and to do one small thing that nourishes your mental space. Because looking after your mind is not a luxury—it’s essential.

Healing doesn’t have to be loud—it just has to be honest. And I am here for you every step of the way

Hand In Hand Psychotherapy

22/10/2025

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10/10/2025

08/10/2025

01/10/2025

24/09/2025

21/09/2025

19/09/2025

17/09/2025

10/09/2025

03/09/2025

13/05/2025

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Monday	9am - 4pm
Tuesday	9am - 3pm
Wednesday	9am - 5pm
Thursday	9am - 4pm
Friday	9am - 5pm