Small Steps Therapies

15/03/2026

Mother’s Day can be a really beautiful day… but it can also be a really hard one.

For some people it’s breakfast in bed, cards, hugs and feeling celebrated.
For others it can stir up grief, longing, complicated relationships, distance, or memories that ache a little.

Maybe you’re missing your mum.
Maybe you’re a mum carrying more than people realise.
Maybe you’re hoping one day you’ll become a mum.
Maybe your relationship with your mum isn’t simple or safe.
Maybe today just feels quietly heavy for reasons you can’t quite explain.

All of those feelings are valid.

Days like today can hold love and sadness at the same time. One doesn’t cancel out the other.

So if today feels tender for you, be gentle with yourself. Step away from the noise if you need to. Take a walk, have a cup of tea, sit in the sunshine, or simply allow yourself to feel whatever comes up without judgement.

There is no “right” way to feel today.

And if you’re finding it difficult, please know you’re not the only one. There are many people quietly holding big feelings today.

Sending a little extra kindness to anyone who needs it.

Colette 🩵

14/03/2026

Talk of algorithms, follower counts, likes, reach and engagement often goes straight over my head.

Because that’s never really been my reason for being here.

My drive behind sharing on social media is actually very simple.

If something I write helps one person feel a little less alone…
If someone reads a post and feels seen or understood…
If it validates a feeling they didn’t know how to put into words…
If it teaches something small that helps them through the day…
If it brings a smile, a moment of comfort, or a quiet “me too”…

Then that matters far more to me than any number on a screen.

Social media can sometimes feel like a race for attention, but for me it’s about connection. Real moments. Real feelings. Real people.

Behind every like, comment, or quiet read is a human being navigating life in their own way.

So if anything I share ever helps you pause, reflect, breathe, or feel understood — even for a moment — then it’s already done exactly what I hoped it would.

And that will always be worth more than the numbers.

As always, your number one cheerleader

Colette 🩵

13/03/2026

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13/03/2026

Fitness Friday 🏃‍♀️
Training for the London Landmarks Half Marathon continues… and today’s short recovery run had a very enthusiastic training partner — my gorgeous puppy.

Safe to say I’m not quite ready to enter any races with canines just yet! There are far too many fascinating things to sniff, investigate and stare at along the way. (For her… not me 😂)

Progress is slow, challenging, and definitely as much a training of the mind as it is the body.
My body can — and does — deliver whatever I ask of it.

It’s the asking that takes the work.

Most days the biggest part of training is convincing that little voice in my head that says “maybe not today.” But I’m doing it.

Stronger every day.
Learning from the tough “I really don’t want to” days and allowing them.
And then smashing through the days where everything clicks and the miles feel lighter.

Because overcoming hard things rarely looks dramatic in the moment. It’s usually quiet, ordinary persistence — lacing up when you’d rather stay in, taking one step when your mind says stop, choosing to keep going even when progress feels slow. Those moments build resilience in ways we often don’t notice at the time, but one day you look back and realise just how strong you’ve become.

One foot in front of the other.
Small steps.
Still moving forward.

Colette 🩵

12/03/2026

If I could sit beside the 6-year-old version of me, legs swinging from a chair that’s a little too big, eyes wide with curiosity and questions… I think I’d take a moment first. Just to look at them. To see them properly.

And then I’d say something like this…

You are not “too much.”
Not too sensitive.
Not too emotional.
Not too loud, or too quiet, or too anything.

Your feelings make sense. Every single one of them.

You don’t have to earn love by being good, helpful, or easy to manage. You are already worthy of love just by being you.

It’s okay to cry.
It’s okay to ask for comfort.
It’s okay to say when something hurts.

One day you’ll find your voice — and it will be strong. You’ll learn how to protect your heart, how to set boundaries, how to choose kindness without abandoning yourself.

And those things that feel confusing right now… the big feelings, the empathy, the noticing when others are hurting — they won’t always feel heavy. One day they will become your greatest strength.

They will guide you toward helping others feel seen and understood.

You’re going to grow into someone who creates safe spaces for people to speak their truth. Someone who listens. Someone who cares deeply.

But most importantly…

You will learn how to care for yourself too.

So little one, keep being curious.
Keep being kind.
Keep being you.

You’re doing better than you think.

✨

Sometimes a powerful part of therapy and healing is learning to reconnect with that younger version of ourselves — and gently giving them the words, safety, and reassurance they may not have received at the time.

If you could sit beside your 6-year-old self for a moment today…

What would they need to hear?

Colette 🩵

11/03/2026

Wellness Wednesday check-in 🌿

What are you doing for you today?

Today I did something a little unexpected. I sat down and re-read some letters written to me when I was a teenager. Old paper, old memories… a younger version of me looking back.

It reminded me of who I am at my core.

Reading them now, I smiled a little because the signs were probably always there… maybe I was always destined to become a therapist.

Sometimes our path feels obvious.
Sometimes it takes years, twists, mistakes, growth and a fair bit of soul-searching to understand who we really are.

But along the way we begin to notice the things that matter most to us — our morals, our values, the way we want to treat others and the way we deserve to be treated.

From there something powerful starts to build…
strength, boundaries, and a deeper sense of self-worth.

Sometimes the answers to who we are were quietly there all along, waiting for us to come back and notice.

So today I’m curious…

What reminds you of who you are?

Stay true to yourself, always.

Colette 🩵

10/03/2026

I’ve been following 🫶🏻 (TikTok) for a while now and am really inspired by her honesty, accountability and her approach to her past, present and future.

She is what inspired me for today’s thought of the day thinking about how often we aren’t able for many reasons to be completely honest about our opinions, experiences and feelings.
Society, the people we’re surrounded by, the expectations and pressures that make us hold back being our true authentic self.

So today, I’d like to dedicate today’s thought of the day to her and to say how proud I am to listen to her journey, the honesty and commitment and brave vunerability she shows on her page.

Really recommend giving her a follow 😊

And lastly…

Gratitude - I frequently mention this and ask what are YOU grateful for today?
The sunshine?
That first sip of coffee in a morning?
A walk with your puppy dog?

Whatever you do today…Look after you and have a good day

Colette 🩵

10/03/2026

09/03/2026

Mental Health Monday Check-In

A little later than planned today… because I got swept up in the “I should do this… I should do that…” thoughts.

You know the ones.
The quiet pressure in the background that keeps the day moving faster and faster until suddenly you look up and realise the day has gone.

And today, if I’m honest, not once did I pause and ask myself:
“What do I need right now?”

I forgot to challenge those little thought loops of “I should…” with the simple question:
“Says who?”

The truth is, being aware of our thoughts and putting the tools into practice takes time.
Even when you know them well.

And yes… even professionals forget sometimes.
I’m human too.

So tonight I paused.
Took a breath.
And asked myself that question I should have asked earlier…

What do I need this evening?

After a full day with clients and sorting things for everyone else, my answer was simple.

A warm, cosy night in.
A movie.
And my gorgeous dog curled up beside me.

Sometimes the reset doesn’t have to be big.
Just a moment of remembering to come back to yourself.

So before the night ends, I’ll ask you the same question I finally asked myself today:

What do you need this evening?

Colette 🩵

09/03/2026

Sometimes the words we hear don’t disappear when the conversation ends.
They echo… again and again… long after they were spoken.

A throwaway comment to you might become a sentence someone carries in their head for years.

Be mindful with your words. They can wound, but they can also heal. Choose them with care. 🩵

08/03/2026

Today as we celebrate women on International Women's Day, I reflect on the women who have inspired me throughout my life. Paying tribute to the women in history that have shaped our world today fighting for our rights but also a personal reflection that have directly impacted my life.

First woman in my life, and obviously the woman who has inspired me the most, is my mum. My parents have always been my biggest support throughout my life. Today, on International Women's Day, I recognise my mum for her continual unconditional emotional support, always hugely loving, being supportive, even if she doesn't always agree and for just being totally amazing. Everyday she shows up for me in all ways possible.

Mum, you are a complete role model for the kind of woman I aspire to be, the kind of mum I wanted to be for my boys and I’m forever learning from you. You truly are my number one female hero.

Next, I think of my Gran. She passed away when I was 18 years old - but not before teaching me invaluable lessons about communication, honesty, respect and of course, the importance of smiling (for those who saw that post!). I think of her every time I give or receive a smile.

As I think back to my days working at the Police Station, another great inspiration is a former line manager of mine. Her name is Gaye Thomas.
This is a woman who wholeheartedly understood and supported me when I was signed off work for 5 months with my Anxiety. She supported and encouraged me throughout.
Her inspiration and guidance at work helped me to become a better manager myself, to think about the needs of others, not to just see things at face value but to listen to the behaviours being presented and not just react to it. This was a lightbulb moment, and was the first person to educate me about functional behaviour. Something that I still practice today.

Another empowering woman is one of my clinical supervisors.
She encouraged and helped me to understand that counselling is not just about the learnt theories and strategies - sometimes applying a “thinking outside of the box” approach could be more beneficial to the client within the therapeutic relationship. My approach changed in a way that what works best for the individual client and in turn I have become a better therapist because of this.

These 4 women have hugely shaped who I am and I will be forever grateful to each and every one of them.
For the opportunities, love and support they gave me and continue to do so, in shaping me in becoming the woman I am today.

Colette 🩵