Yana Tushingham Psychology

Home
United Kingdom
Exeter
Yana Tushingham Psychology

Australian psychologist/ psychological well-being practitioner in the United Kingdom.

Supporting adults with a range of anxiety, depression, stress, transitions, and self-growth and awareness, and much more!🌟

16/09/2025

Here are a few of my favourite mindful exercises to use when I feel overwhelmed by emotions or thoughts:

Five Senses Check-In 👀 🤲 👂 👃😋
* Take a slow breath in and out.
* Say, “I am having the thought/emotion of X”
* Notice (as appropriate):
* 5 things you can see
* 4 things you can feel (touch)
* 3 things you can hear
* 2 things you can smell
* 1 thing you can taste
* Keep breathing slowly as you move through each sense.

Mindful Walking 🚶‍♀️
* Breathe in for 3 steps, out for 3 steps.
* As you walk, pay attention to the feel of your feet on the ground, sounds around you, and the movement of air on your skin.
* Gently bring your mind back if it wanders.

01/09/2025

What do you worry about? 😣😖

Use The Worry Tree to see what you can do about it… 🌲 ⬅️

23/08/2025

Hello 🌟 I’m Yana, a Life Coach (in the U.K.)/Australian psychologist, offering the below services 🌱
Please contact me via my website to make a booking, or message me on messenger to find out more! 📞 https://yanatushinghampsychology.com

23/08/2025

🌊 Don’t Let Your Thoughts Be the Boss

Sometimes our minds tell us things that feel so true… ➡️ “I can’t do this.” ➡️ “Everyone will laugh at me.” ➡️ “I’ll mess it up anyway.”

But here’s the thing: thoughts are just words your brain comes up with. You don’t always have to listen.

✨ A simple trick:
* Add “My mind is telling me…” before the thought. 👉 “My mind is telling me I can’t do this.”
* Say it in a silly voice.
* Or try the leaves on a stream exercise: 🪷 Close your eyes, picture a stream, and place each thought on a leaf. Let it float by, then return your focus to what matters.

💡 Now you get to choose based on what matters to you:
* If you value growth → share your idea, even if your mind says “You’ll embarrass yourself.”
* If you value health → move your body, even if your mind says “You’re too tired.”
* If you value connection → show up for a friend, even if your mind says “You’ll say the wrong thing.”

🌱 You don’t have to get rid of unhelpful thoughts. You just don’t have to let them drive the car. 🚗

15/08/2025

ADHD in Relationships Looks Like…
 🌀 Forgetting the convo, remembering the feeling. ❤️ Big emotions — love hard, cry fast. 📱 5 unfinished texts but you’re always on our mind. 🗣️ Interrupting? Not rude, just excited. 🧠 Hyperfocus now, distracted 3 minutes later.

It’s not always easy, but it’s deep, real, and never boring.
 ADHD love = chaotic good. 💥

Tag your person who rides the wave with you 🌊
 

09/08/2025

Rest isn’t just sleep, or taking a holiday 😴 🏖️

True renewal comes from nourishing 7 essential types of rest:

• Physical: Sleep, gentle movement, or stretching
 • Mental: Short breaks—put your mind on pause
 • Sensory: Unplug from screens and overstimulation
 • Creative: Breathe in art, nature, beauty—with no pressure to “create”
 • Emotional: Be honest about your feelings—say how you really feel
 • Social: Surround yourself with supportive people; step back when needed
 • Spiritual: Connect to something larger—through meditation, purpose, or community

Sleep and holidays can help-but only if it’s paired with these deeper forms of rest.

Which one is your soul craving today? 🧘‍♀️

25/07/2025

Let’s Talk SCHEMAS! 👀 Ever wondered why you react a certain way in relationships, work, or stress? It might have everything to do with your SCHEMAS.

🔍 What are schemas? Schemas are deep-rooted mental frameworks we develop in childhood that help us understand the world and ourselves. Think of them like the “filters” your brain uses to interpret life.

🎭 How do they form? They’re shaped through early experiences—like how we were treated, the attention we received, how safe we felt, or how love was expressed to us.

📦 And why should you care? Because these schemas stick with us! They show up in our adult behaviors, thoughts, and even coping strategies (yes, even ghosting someone or overworking can be traced back to a schema 👀).

💡 Example: The “I’m Not Good Enough” Schema This common schema can come from constant criticism or lack of praise growing up. Now as an adult, you might: 👉 Overachieve to “prove” your worth 👉 Avoid challenges for fear of failure 👉 Seek validation from others constantly

But here’s the GOOD NEWS 🎉 — once you’re aware of your schemas, you can change how you respond to them.

🧘‍♀️ Self-awareness is the first step. When you notice your patterns, you get the power to choose differently. Therapy can help untangle these patterns so they stop running your life on autopilot.

👇 Drop us a message if you would like to understand your schemas better and adapt your coping styles 📞 🌺

19/07/2025

❌The announcement…❌

✅✅WEBSITE LAUNCH!!✅✅

Website: https://yanatushinghampsychology.com

I will also put website link in my bio 🤗

I have been working hard to get to this point (studying for years, living overseas, endless deadlines), but I can officially announce that I have launched my own Yana Tushingham Psychology website 🎉

The website provides further information about the support I offer, and has a booking system to book your sessions🌷🌻

Love
YT x

16/07/2025

An announcement is coming Saturday! 🎉 🍾…

Any guesses?!

14/07/2025

The maintenance of Obsessive Compulsive Disorder (OCD) 🔁

Many people with OCD often ‘hate’ the fact they have to carry out a compulsion, they do not want to, but they do it because they feel they must to avoid something bad from happening, or to reduce distress.

This mental health disorder can cause individuals a great level of frustration 😖

31/05/2025

An important message about grief if you are struggling 💔🪽

Grief doesn’t shrink, but what can create that illusion is doing things which are aligned with our life values 🌟

18/05/2025

What behavioural changes can be made if you are struggling with sleep? 🛌 😴

- Have the same wake up time everyday.

- If you are awake in bed after 15 minutes of lying in bed, get out of bed and do a low stimulating activity, and return to bed when sleepy.

- Only have s*x and sleep in bed. Keeping the association between sleep and bed strong.

- Try avoid naps throughout the day.

- Only go to bed when truly sleepy, rather than tired (e.g., when your eye lids feel heavy).

- Avoid caffeine, alcohol, ni****ne, and sugary snacks in the afternoon.

- Create an optimal bedroom environment: bedroom temperature should be between 16-18 degrees celsius, have a dark bedroom at night, keep noise levels at night to a minimum, and having a tidy room may reduce stress.

- Keep a moderate activity level throughout the day, and not too close to bedtime.

- Do not clock watch when you can’t sleep, and avoid calculating how many hours of sleep you will get.

- Do not use a screen too close to bedtime.

- Have a ‘wind down’ bedtime routine.

- Target any faulty cognitions which may be sourcing the sleep difficulties. Seek professional support.

Reach out to myself if you would like to find out more regarding your sleep difficulties 📞

Address

Exeter

Website

https://yanatushinghampsychology.com/

Alerts

Be the first to know and let us send you an email when Yana Tushingham Psychology posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic in Exeter?

Yana Tushingham Psychology

16/09/2025

01/09/2025

23/08/2025

23/08/2025

15/08/2025

09/08/2025

25/07/2025

19/07/2025

16/07/2025

14/07/2025

31/05/2025

18/05/2025

Address

Website

Alerts

Shortcuts

Share

Category