Paula's Helping Hand

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Paula's Helping Hand

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✨ Qualified CBT Psychotherapist
🌸 Helping women feel confident, calm & in control
💕 Safe, supportive space to heal
🌿 Online sessions & women’s retreats
💻 DM for a free 15min call!
🌐 Visit my website for more info & start your journey today ✨

25/08/2025

🐾 Did you know that dogs can support psychotherapy?
Spending time with them lowers stress levels, lifts your mood and creates a sense of safety.
In psychology, this is called dog therapy – a form of therapy assisted by dogs. 🐶✨

It’s amazing how a warm look and a wagging tail can help someone open up in conversation or ease tension.
A dog doesn’t judge, doesn’t criticise – it simply offers unconditional acceptance. ❤️

That’s why today psychotherapy meets dog breeding.
Because sometimes the best therapy… has four paws. 🐾🧠

19/08/2025

I saw Ed about eight years ago at his first concert, and even then it stuck in my memory. But this one? He absolutely outdid himself! 🎸 Two and a half hours, songs from five albums, I sang every single line – my throat is shot, but my heart is full of euphoria! 😍

And you know what? Going to gigs like this isn’t just fun. From a psychological perspective, concerts, music, and dance are amazing for our mental health. 🎶

* Live music triggers the release of endorphins and oxytocin – the happiness and bonding hormones.
* Singing and dancing help reduce stress and tension, acting like a natural “reset” for the mind.
* Being in a crowd of people who share your passion gives a sense of belonging and community.
* Studies show that regularly attending music events boosts mood, supports memory, and stimulates creativity.

So it’s totally worth getting out, experiencing these moments, and fully immersing yourself in music – it’s not just enjoyment, it’s an investment in your mental wellbeing! 🌟

10/08/2025

I’m in Poland at the moment – my home country – and I’m feeling a real sense of bliss 🌿✨
Everything feels slower here. Calmer. There’s this peaceful rhythm to the days that makes it so easy to just be.

Maybe it’s because I’m off work and finally have time to relax… but there’s something more to it. A kind of countryside stillness, a softness in the air. It makes you want to live more fully, breathe more deeply, appreciate the little things.

I come to visit family and friends a couple of times a year, and every summer here feels truly special. Long days, quiet mornings, coffee sipped slowly without rush. It’s in these moments I feel most like myself.

Do you ever have those times where everything slows down, and you just think – this is how life should feel?

Would love to hear about your moments of bliss 💛

05/08/2025

👋🏼We’d love to introduce ourselves.
👭 We’re Paula and Kasia – two women who bring together different energies, backgrounds, and passions to create one shared mission: supporting other women to feel safe, strong, and seen.

🤸🏼‍♀️ We first connected through movement.
Kasia was teaching Zumba, and Paula attended her classes. Later came yoga – and during lockdown, when the world stood still, Kasia moved her sessions online. And thanks to her, Paula managed to get through that time.

Since then, both of us have grown in our own ways.
🎉 Kasia is a powerhouse of energy and motivation – she lifts women up, builds their confidence, and gives them the spark to act.
🌿 Paula brings grounding and calm – she creates space for women to pause, reflect and reconnect with themselves.

☯️ We are opposites that complement each other perfectly.
Like yin and yang.

📞 One day, Paula picked up the phone and said:
“What if we created something together? Holistic retreats for women – where we combine everything we do.”
Kasia smiled and replied,
“I’ve been thinking the same.”

✨ And just like that – the universe clicked into place.

That’s how our journey began.
We’re only just getting started,
but what we’re building already feels so powerful.

Our retreats are more than just events – they are safe spaces for women to slow down, breathe, reconnect and grow.

Follow us for more ❤️
Kasia Crystal Yoga

23/07/2025

🥳 When did we decide that fun was only for children?

As adults, we often fall into the trap of thinking that life must be productive, responsible, and serious. We trade playgrounds for spreadsheets, spontaneity for schedules, and laughter for "grown-up" conversation. But psychologically speaking, fun isn't just a childish indulgence—it’s a fundamental human need.

🤔 Studies in positive psychology show that play, creativity, and joy are essential for mental wellbeing at every age. Engaging in fun activities boosts dopamine, reduces stress, and strengthens social bonds. It's also closely linked to curiosity, resilience, and emotional regulation. In short: fun makes us better humans.

So why do we resist it? Partly, it’s cultural.
🧠 We’ve inherited a mindset that equates adulthood with seriousness. Somewhere along the way, we absorbed the idea that playfulness is immature or unproductive. Yet the irony is that a lack of fun can lead to burnout, disengagement, and even depression.

🪩 Fun doesn’t mean being irresponsible—it means being alive. It can be dancing in the kitchen, hiking with friends, building something with your hands, or laughing until your belly hurts. It's not just for weekends or holidays. It's a mindset of openness, presence, and permission to enjoy the moment.

So, what do you do for fun?

17/07/2025

✨ I wanted to introduce myself properly – and share a little more about who I am, where I’ve come from, and what brought me to this work. For you to get to know me and my story 🌿

I’m a CBT psychotherapist with a holistic approach to mental health. I use third-wave CBT in my work, including Acceptance and Commitment Therapy (ACT) and Mindfulness-Based Stress Reduction. But this journey started long before I ever trained…

It all began when I was 14, growing up in the south of Poland. I saw people around me struggling with their mental health, and no one really knew how to help. Not even the adults. I remember thinking: one day, I want to change that.

Since then, life has taken me across countries, careers and experiences — from studying Psychology in London, working in the NHS, dancing, travelling the world, working in factories and toy shops, learning drums during a mental health placement (!) and eventually starting my own private practice.

I’ve always believed that therapy is for everyone — not just when things fall apart, but also when you want to grow, reflect, and connect with who you really are. And after years of learning, working (and a few hard life lessons along the way), I now help others do just that.

Swipe through to learn more about my journey 🧠💛
…and thank you for being here. Truly.

24/02/2025

📺 "Apple Cider Vinegar" – A Must-Watch on Netflix 🍏

Just finished watching Apple Cider Vinegar on Netflix, and wow—what a deep dive into the wellness industry! It does a brilliant job of exposing the fine line between genuine health practices and the misleading claims that sometimes take over social media.

I can see why medical doctors find this frustrating. At the same time, I understand why so many coaches and practitioners are out there trying to help with mental and physical health. Not all of it is wrong—I practice yoga, mindfulness, and run retreats myself. But I also spent years studying the human psyche to ensure I provide real, evidence-based guidance.

This documentary is a strong reminder of how easy it is to fall for trends online. Always question, always fact-check—don’t believe everything you see or read.

🎬 Have you watched it? What did you think?

📌 Follow me for more thought-provoking reviews!

15/09/2024

📚 Book Review: Gabor Maté is one of my favorite psychotherapists, and I’ve always appreciated his deep understanding of the mind-body connection. But I have to say, this book was quite a tough read for me. While Maté thoroughly explores the undeniable link between physical and mental health, it wasn’t an easy or particularly engaging read for me. The examples were plentiful, and at times, I felt like once I grasped the main idea, the rest of the book became somewhat repetitive.

The central point is clear: unresolved emotional stress can manifest as physical illness. While important, I don't think I’d recommend this book to a client. In my practice, many of the people I see are already dealing with illness, and it’s not particularly helpful—or ethical—to suggest it’s somehow their fault due to unprocessed emotions or childhood experiences.

That said, this is an important and preventative book. It’s a great read for someone who is new to the mind-body connection or tends to bottle up emotions, especially if they’re starting to experience physical health issues. The book emphasizes how essential it is to manage emotions and maintain a healthy emotional balance to prevent long-term physical damage.

One of my main takeaways was the connection between denial of illness and the body’s ability to fight it. Maté shares compelling research linking a lack of acceptance to worsened health outcomes, such as in the case of melanoma cancer. This really resonates with me, especially since I often use Acceptance and Commitment Therapy (ACT) in my work. Maté’s exploration of how denial can prevent the body from activating its defenses made a lot of sense and gave me new insights.

Personally, I found the final chapter, where Maté focuses on what can actually be done, to be the most helpful part of the book. Unfortunately, it was just one chapter in an otherwise dense and somewhat overwhelming text.

12/09/2024

Did you know that sleep plays a crucial role in our mental health? 🌙 Recent psychological research shows that adequate sleep is essential for our overall wellbeing. It affects not only our mood but also our performance and concentration.

I recently listened to the Diary of a CEO podcast, where Steven interviewed Dr. Cheri Mah, an expert in optimizing sleep for athletes. She emphasized how sleep is vital for peak performance and mental clarity. 🏃‍♀️💡

Here are some helpful tips to improve your sleep quality:

💤 Establish a bedtime routine: Create a calming pre-sleep ritual to signal your body it's time to wind down.

💤 Limit screen time: Try to avoid screens at least an hour before bed; the blue light can interfere with your ability to fall asleep.

💤 Create a comfortable sleep environment: Keep your bedroom cool, dark, and quiet to promote better sleep.

💤 Practice mindfulness or meditation: Relax your mind with breathing exercises or meditation before going to bed.

Remember, taking care of your sleep is taking care of your mental health! 🌟 If you're struggling with sleep, consider reaching out to a professional for support.

Sleep well, live well! 💖

05/09/2024

September is Su***de Awareness Month

Every year, millions of people are affected by su***de. It's a leading cause of death worldwide, and it's a topic we can't afford to stay silent about. This month, let's come together to spread awareness, offer support, and create a world where mental health is taken seriously and resources are readily available for everyone.

If you or someone you know is struggling:

You are not alone. There is help available.

Reach out to a trusted friend or family member.

Contact a mental health professional.

Call or text a su***de prevention hotline.

Let's break the stigma surrounding mental health. It's okay to not be okay. Together, we can make a difference. Share this post to spread the word and help save a life. 💚

***deAwarenessMonth

15/05/2024

It's Mental Health Awareness Week, and I wanted to take a moment to remind you all to check in with yourself. 🧠💙

In this fast-paced world, it's easy to get caught up in the hustle and forget about our mental well-being. But remember, mental health matters! Here are some helpful tips and coping mechanisms for those struggling:

1️⃣ Practice self-care: Take time each day to do something that brings you joy and helps you relax. Whether it's reading a book, going for a walk, or taking a bubble bath, prioritize self-care.

2️⃣ Reach out for support: Don't be afraid to ask for help when you need it. Talk to a trusted friend, family member, or seek professional help. You don't have to face challenges alone.

3️⃣ Practice mindfulness: Take a moment to be present and focus on your thoughts and feelings. Mindfulness exercises like deep breathing or meditation can help reduce stress and increase awareness.

4️⃣ Stay active: Engaging in regular physical activity not only benefits your physical health but also has a positive impact on your mental well-being. Find an activity you enjoy and make it a part of your routine.

Remember, you are not alone in your struggles. Let's break the stigma and prioritize our well-being. 💪💚

If you feel that you need more professional help, reach out to book your initial call with me ❤️

12/05/2024

Are you looking for a natural way to relax and unwind? Look no further than the healing practice of sound baths! 🛀

A sound bath is a therapeutic experience that uses various instruments, such as gongs or crystal bowls, to create soothing sounds and vibrations. These sounds have the power to wash away stress, anxiety, and negative energy, leaving you feeling refreshed and rejuvenated. 🌟

The Benefits of Sound Baths 🌈
✨ Deep Relaxation: The gentle vibrations produced during a sound bath can help calm and relax the mind and body. It's the perfect antidote to a hectic and fast-paced lifestyle.

✨ Stress Reduction: The soothing sounds can help reduce stress levels by promoting a sense of calm and tranquility. It's like a mini vacation for your mind!

✨ Enhanced Meditation: Sound baths can deepen your meditation practice by providing a focal point for your attention, allowing you to enter a state of deep relaxation and mindfulness.

✨ Emotional Healing: The vibrations from the instruments used in sound baths can help release emotional blockages and promote emotional healing. It's a powerful tool for self-discovery and personal growth.

Address

Liverpool

Telephone

+447438797615

Website

https://paulafilipowicz.wixsite.com/paulashelpinghand

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