Wishing You Well

26/07/2025

Cognitive Dissonance is that uncomfortable tension we feel when our actions, beliefs, or emotions don’t quite line up.

You might say “I’m fine” while feeling overwhelmed.
You might believe in kindness but struggle to set boundaries.
You might post joy online while quietly grieving inside.

This inner conflict isn’t a flaw - it’s a signal. A call to pause, reflect, and realign. Healing begins when we stop judging the dissonance and start listening to it.

Have you ever felt torn between what you believe and how you behave?

Counselling provides a safe place where you can share the moments when your inner truth doesn’t match your outer world, and explore what can help you realign.

See https://www.bacp.co.uk/therapists/406729/sabrina-evans/ or www.wishing-you-well.co.uk for more information.

22/07/2025

Imagine a candle in a quiet room. When the wind picks up, the flame flickers - not because it’s weak, but because it’s sensitive to the air around it. The candle longs for someone to close the window, to shield it from the breeze. But over time, it learns to steady itself - not by becoming hard or cold, but by trusting its own warmth. The flame still flickers sometimes, but it knows it won’t go out.

This metaphor speaks to the tender need for reassurance - the longing to feel safe, seen, and soothed. It also invites the idea that we can learn to offer that steadiness to ourselves, even when the winds of uncertainty blow.

Counselling provides a safe, non-judgmental space where you can gently enquire “What helps me steady my flame when I feel unsure?”. It can help increase self-awareness, and gain access into internal resources and strengths.

See https://www.bacp.co.uk/therapists/406729/sabrina-evans/ or www.wishing-you-well.co.uk for more information.

15/07/2025

Being highly sensitive doesn’t mean you’re weak, it means you feel deeply, notice the subtleties others miss, and carry an emotional radar that tunes into the world’s whispers. You may often feel “too much” or “too affected”, but like a finely tuned compass, your sensitivity points toward truth, beauty, and authenticity.

In counselling, your depth is welcomed. It isn’t about changing who you are, it’s about understanding your sensitivity as a strength. Together, we can explore how to:
- Understand your sensitivity as a strength
- Set boundaries without guilt
- Rebuild emotional resilience
- Navigate overwhelm with self-compassion
- Embrace your sensitivity as a source of wisdom, creativity, and connection
- Realign with your inner compass

You don’t need to toughen up. You need space to soften safely.

See https://www.bacp.co.uk/therapists/406729/sabrina-evans/exeter-ex1 or www.wishing-you-well.co.uk for more information.

08/07/2025

“Shoulds” can quietly shape how we think, feel, and behave. They refer to rigid internal rules or expectations we impose on ourselves or others. They might sound like: "I should be more productive.", "They should understand me.", "Life should be fair.".

These statements reflect cognitive distortions, a style of thinking that sets unrealistic standards and fuels guilt, frustration, or resentment. They may come from social conditioning, authority figures or internalized beliefs about worth, success or morality. They can be self-directed (I should be better), other-directed (They should treat me differently), or world-directed (Things should go my way).

Shoulds can create emotional pressure and shame, lead to perfectionism and burnout, fuel anger when others don’t meet expectations, and disconnect us from our values and authentic desires. They often reflect a desire for control or certainty, but they increase suffering when reality doesn’t match the ideal.

Counselling can help to challenge the rule and reframe the language, aligning to values.
See https://www.counselling-directory.org.uk/counsellors/sabrina-evans or www.wishing-you-well.co.uk for more information.

05/07/2025

Values are the quiet threads that stitch our lives into coherence; they are the inner compass we return to when life feels uncertain or scattered; a set of guiding principles we use to form our perception and inform our decisions. They aren’t about perfection or performance, but about what truly matters to us: the qualities that make us feel aligned, alive, and whole. Whether it's the courage to be vulnerable, the commitment to contribute to others, or the pursuit of purpose beyond ourselves, values help us move with intention. They don't demand that we get everything right; they simply ask us to come home to ourselves again and again, choosing the path that reflects who we are and who we long to become.

Contribution is the quiet art of leaving the world just a little better than we found it. It’s not always grand or loud; sometimes it’s the listening ear, the gentle encouragement, the daily devotion to small acts that ripple outward. Living through the value of contribution means recognising that who we are, and what we offer, matters. It’s choosing to participate in life rather than standing at the edges, to offer our presence, skills, or compassion not for recognition, but because it’s part of how we feel most connected and alive. True contribution comes from the heart; it nourishes others, but it also strengthens our own sense of purpose and self-worth.

Exploring values in counselling can help increase awareness of any that may have a bearing on lifestyle and actions, and poses the question: how do you want to show up in the world?

See https://www.bacp.co.uk/therapists/406729/sabrina-evans/exeter-ex1 or www.wishing-you-well.co.uk for more information.

01/07/2025

Imagine a sunflower growing at the edge of a garden. It leans toward the light, stretching tall, hoping to be noticed. But it’s planted in the shade - overlooked, passed by. Still, it turns its face to the sun each day, not because someone tells it it’s worthy, but because it was made to seek light. One day, someone finally sees it - not because it changed, but because they looked closer. And in that moment, the sunflower realizes: it was never less beautiful for being unseen.

This metaphor honours the ache of wanting to be chosen - and gently reminds us that our worth isn’t dependent on being picked, praised, or pursued. We matter because we are, not because someone else says so.

Counselling provides a safe, non-judgmental space where you can gently enquire “What part of me is still waiting to be seen - and how can I offer it sunlight myself “. It can help increase self-awareness, and gain access into internal resources and strengths.

See https://www.bacp.co.uk/therapists/406729/sabrina-evans/exeter-ex1 or www.wishing-you-well.co.uk for more information.

29/06/2025

Shame is a powerful and often silent emotion that can shape the way we see ourselves; frequently whispering that we are flawed, unworthy, or beyond repair. It is like a heavy, shadowy cloak stitched together from past criticisms, unmet expectations, and silence. We wear it quietly, believing it keeps us hidden from judgement, but it muffles our voice and weighs down our sense of self.

Counselling offers a safe, non-judgmental space where shame can be named, externalised, and softened by gently peeling back these internalised messages with compassion and curiosity. As the heavy cloak is slowly unfastened, we can begin to reconnect with a more whole sense of self, challenging the belief that our worth is conditional on perfection or approval, fostering a path to authenticity, self-compassion, and resilience.

See https://www.bacp.co.uk/therapists/406729/sabrina-evans/exeter-ex1 or www.wishing-you-well.co.uk for more information.

24/06/2025

Life transitions are pivotal moments that mark a shift from one phase of life to another; this could be leaving a job and starting a new one, leaving home, becoming a parent, divorce, or adjusting to retirement. These changes can be exciting, daunting, or both, stirring up a mix of emotions and challenging our sense of stability. While transitions often involve loss or uncertainty, they also open doors to growth, self-discovery, and new perspectives.

Counselling provides a safe space to navigate these times with intention, support, and self-compassion and can help transform even the most difficult changes into powerful turning points.

See https://www.counselling-directory.org.uk/counsellors/sabrina-evans or www.wishing-you-well.co.uk for more information.

21/06/2025

21/06/2025

Cognitive distortions are biased ways of thinking that can reinforce negative emotions and unhelpful behaviours. These mental traps often twist reality, leading us to interpret situations in overly pessimistic or unrealistic ways. These patterns can quietly shape how we view the world, often without us realizing it.

Counselling can help you to improve your ability to recognize and respond to these distortions and unhelpful thinking patterns.

See https://www.bacp.co.uk/therapists/406729/sabrina-evans/exeter-ex1 or www.wishing-you-well.co.uk for more information.

17/06/2025

The Wellness Wheel is a visual tool used to represent the different dimensions of personal well-being. It can help us assess and reflect on various areas of our life to promote balance and holistic health.

The wheel is typically divided into segments, each representing a key dimension of wellness. Common dimensions include:
Physical – Exercise, nutrition, sleep, and overall physical health.
Emotional – Self-awareness, coping skills, and emotional regulation.
Intellectual – Lifelong learning, creativity, and mental stimulation.
Social – Relationships, communication, and sense of connection.
Spiritual – Meaning, purpose, values, and inner peace.
Occupational – Job satisfaction, work-life balance, and career goals.
Environmental – Living space, nature, and sustainability.
Financial – Money management, budgeting, and financial security.

By reflecting on each area, we can identify strengths and areas needing attention. The goal is to create a more balanced and fulfilling life.

See https://www.counselling-directory.org.uk/counsellors/sabrina-evans or www.wishing-you-well.co.uk for more information.

14/06/2025

Coping skills are techniques and strategies we can use when we are feeling overwhelmed or out of control, to handle stress, difficult emotions, and life's challenges. They can help us manage our feelings, adapt to tough situations, and maintain emotional wellbeing.

Developing strong coping skills can improve resilience and mental health. Some examples of healthy coping skills are deep breathing and relaxation techniques, engaging in physical activity or exercise, engaging in hobbies or creative activities and practicing gratitude or positive thinking.

Mindful thought diffusion is a helpful technique that teaches us how to relate to our thoughts in a new, more peaceful way. Instead of getting caught up in negative or stressful thoughts, we can learn to notice them without judgment; like watching leaves float down a stream or clouds drift across the sky. The goal isn’t to stop or change our thoughts, but to create some space between us and them. This space helps us see that thoughts are just thoughts—not facts, not commands, and not always true. With practice, this can reduce the power of difficult thoughts and help us respond to life’s challenges with more calm, clarity, and choice. It’s a gentle but powerful way to feel more in control of our minds and more connected to what really matters to us.

Building strong coping skills can improve our resilience and overall mental well-being.
Counselling can assist in understanding the triggers and amplifiers of stress, anxiety, or emotional overwhelm. It also supports the development of healthier coping mechanisms, empowering individuals to navigate life's challenges more effectively.

See https://www.counselling-directory.org.uk/counsellors/sabrina-evans or www.wishing-you-well.co.uk for more information.