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Heather Macpherson Psychotherapy

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Heather Macpherson Psychotherapy

There comes a time when we need some help from a certified professional to help cope with many of life’s challenges.

I’m a CBT Psychotherapist in Falkirk, and I’d love to help you on your journey toward healing and self-discovery.

06/01/2026

By now, motivation can start to fade—and that’s completely normal.

Instead of relying on willpower alone, try this:

✔️ Make it small – tiny, consistent steps beat big bursts of effort
✔️ Be specific – “walk 10 minutes” works better than “exercise more”
✔️ Expect setbacks – slipping up doesn’t mean you’ve failed
✔️ Focus on progress, not perfection
✔️ Notice your thoughts – how you speak to yourself matters

Real change isn’t about starting perfectly.
It’s about continuing—especially when it feels hard.

What’s one small step you can take today?

03/01/2026

As the New Year begins, many of us reflect on what we want to change.

If you’re feeling stuck, overwhelmed, or noticing the same patterns repeating, CBT may help.

✨ I’m offering a FREE 30-minute initial CBT session so you can see if it’s right for you.

Reach out to book or to learn more.

16/12/2025

The countdown to Christmas can feel less magical and more exhausting — to-do lists grow, expectations rise, and there’s pressure to keep everyone happy.

If you’re feeling overwhelmed, it doesn’t mean you’re failing. It means you’re human.

CBT reminds us to pause and gently ask:
✨ What actually needs to be done?
✨ What can wait?
✨ What’s within my control right now?
✨ What would “good enough” look like?

You’re allowed to:
💛 Say no
💛 Simplify plans
💛 Lower expectations
💛 Take breaks
💛 Put your wellbeing first

Christmas doesn’t have to be perfect to be meaningful.

If the overwhelm is starting to take over, support is available.
📩 Message me to book a session or ask about a free 30-minute consultation.

10/12/2025

This time of year is full of gatherings, work parties, and family events — and while they can be joyful, they can also feel overwhelming if you struggle with social anxiety.

If your mind goes straight to:
❄️ “What if I say the wrong thing?”
❄️ “What if people judge me?”
❄️ “I don’t know how to start conversations…”
You’re in very good company — many people feel exactly the same.

CBT can help you:
🌟 Challenge unhelpful thoughts
🌟 Build confidence in social situations
🌟 Create coping strategies you can use immediately
🌟 Reduce the physical symptoms of anxiety
🌟 Feel more present and comfortable at gatherings

You deserve to enjoy the season, not just survive it.

If social events are causing stress this year, support is available.
📩 Message me to book a session or arrange a free 30-minute consultation.

09/12/2025

🌙 The Silver Lining of Darker Nights ✨
As the days grow shorter, many of us feel our mood dip, our energy fade, or our worries increase. But darker nights can also offer something we often overlook:

💫 A chance to slow down
💫 Space to rest and recharge
💫 Moments of calm after busy days
💫 Time to reflect, reconnect, and reset

CBT teaches us that while we can’t control the seasons, we can shift the way we relate to them.
By noticing small comforts — warm lights, cosy routines, quiet evenings — we can create our own sense of peace, even during the darker months.

If the season feels heavy, you don’t have to push through alone. Support is here.

📩 Message me to book a session or arrange a free 30-minute consultation.

05/12/2025

✨ The Joy of the Season Isn’t About Perfection ✨
This time of year can bring warmth, connection, and special moments — but it can also bring stress, pressure, and heavy emotions. And that’s okay.

CBT teaches us that joy doesn’t come from doing everything “right”…
It comes from noticing the small moments that matter:

🌟 A quiet morning with a warm drink
🌟 A kind message from someone you care about
🌟 A moment of laughter
🌟 A walk in the crisp winter air
🌟 A pause to breathe and reset

When we gently shift our focus from expectations to presence, we create space for joy — even in a busy or challenging season.

If you’re finding it hard to enjoy this time of year, support is available.
💬 Reach out to book a session or a free 30-minute consultation.

03/12/2025

If this time of year feels a little chaotic, you’re not alone. The holidays can be a lot—busy schedules, big expectations, endless to-dos. But even in the overwhelm, there are small pockets of peace and joy if we pause long enough to notice them.

✨ The smile from someone you love.
✨ A quiet cup of something warm.
✨ A moment where the lights look a little extra magical.
✨ A reminder that “perfect” isn’t the goal—being present is.

Sometimes the positive isn’t loud—it’s subtle, gentle, and easy to miss when we’re rushing. So here’s to slowing down, breathing deeper, and giving ourselves permission to appreciate the simple good moments this season brings.

May we all find something bright, even on the busy days. ❤️🎄

02/12/2025

This time of year can bring a lot of joy—but it can also bring pressure, expectations, and stress. If you’re feeling overwhelmed, here are a few CBT-inspired reminders I’m keeping in mind (and maybe they’ll help you too):

✨ 1. Check the story you’re telling yourself.
“I should have everything together.”
“I have to make this perfect.”
Try gently challenging those thoughts: Is that really true? Is there another way to look at this?

✨ 2. Focus on what’s in your control.
You can’t control other people’s expectations, but you can control your boundaries, your schedule, and your energy.

✨ 3. Break things down.
Instead of “I have so much to do,” try listing one or two small steps you can take today. Progress over perfection.

✨ 4. Give yourself permission to rest.
Slowing down isn’t failing—it's taking care of yourself.

✨ 5. Celebrate the moments that actually matter.
Not the picture-perfect ones, but the real ones.

If you’re feeling the weight of the season, I’m right there with you. Let’s be kind to ourselves this year. 💛

27/11/2025

🎄 Money worries at Christmas are more common than you think.
Between gifts, social events, food, travel and rising costs, this time of year can bring a lot of pressure — and that pressure often shows up as stress, anxiety, or feeling like you’re “not doing enough.”

If you’re feeling the strain, please know:
💛 You’re not alone
💛 You’re not failing
💛 You don’t need a “perfect” Christmas to make it meaningful

CBT can help you:
✨ Challenge unhelpful financial worry spirals
✨ Set realistic expectations
✨ Reduce comparison and guilt
✨ Stay grounded during stressful moments
✨ Focus on what truly matters — connection, not cost

You deserve a season filled with calm, clarity, and compassion.
If money worries are affecting your wellbeing, support is available.

💬 Message me to book a session or ask about a free 30-minute consultation.

25/11/2025

🌙 The darker nights can sometimes stir up more negative thinking…
When the world feels quieter and the days grow shorter, it’s completely normal to notice your thoughts becoming heavier too.

But even in the darker seasons, there’s still light to lean into.
✨ Small moments of connection
✨ Calming routines
✨ Positive reframing
✨ Reminders that thoughts are not facts

You can embrace the positive — even when it doesn’t come easily.
And you don’t have to do it alone.

If you’re struggling with negative thinking, CBT offers practical tools to help you feel grounded, supported, and more in control.

💬 Message me if you’d like to learn more or book a free 30-minute consultation.

21/11/2025

As the days get darker and colder, many people notice their anxiety rising and their motivation falling. This isn’t “just winter blues” — it can be Seasonal Anxiety Disorder, and CBT offers practical tools that can truly help.

Here are a few CBT-based strategies that make a difference:

✨ 1. Light Exposure Routine
Shorter days affect mood. Controlled light exposure can help reset your energy and reduce anxiety.

✨ 2. Thought Tracking
Seasonal anxiety often triggers negative thinking patterns. CBT helps you identify and challenge these thoughts before they spiral.

✨ 3. Behavioural Activation
Creating small, meaningful goals keeps your mood from dipping and helps you stay engaged even on low-motivation days.

✨ 4. Grounding Techniques
Breathing exercises, sensory grounding, and mindfulness help calm winter-induced tension and overwhelm.

✨ 5. Structure + Self-Compassion
CBT guides you to build routines that support your mental health — not punish you for having a hard time.

You don’t have to manage seasonal anxiety alone.
💬 I offer FREE 30-minute consultations if you’d like to explore how CBT can support you through the winter months.

📩 Message me to book a session.

Address

Rm8 9B East Bridge Street
Falkirk
FK11YD

Opening Hours

Monday	11am - 8pm
Tuesday	11am - 8pm
Wednesday	11am - 8pm
Thursday	11am - 8pm
Friday	10am - 5pm

Website

https://heathermacpherson.wixsite.com/my-site

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