OnTherapy focuses on the problems existing in the relationship between two people and finding more constructive ways of dealing with them.
06/09/2025
When we say trauma is stored in the body, we mean your nervous system learned protective patterns—tight shoulders, shallow breath, hyper-vigilance, shutdown that can keep firing after the danger is over.
The amygdala (threat detector) stays jumpy, the prefrontal cortex (wise planner) goes dim when you’re triggered, and your autonomic nervous system flips between fight/flight or freeze. Processing isn’t deleting a memory; it’s updating your brain-body connection so your system learns: I’m safe enough now. I have choices.
You’ve heard “the body keeps the score.” But how do you actually help your body change the score? These seven practical steps to process trauma that’s living in your nervous system without re-traumatizing yourself.
This isn’t a quick fix. It’s a practice. Think reps at the gym for your healing.
07/05/2025
Different types of sad
08/04/2025
7 Types Of Rest .
01/04/2025
30/03/2025
18/03/2025
Swimming is a confusing sport, because sometimes you do it for fun, and other times you do it to not die. And when I'm swimming, sometimes I'm not sure which one it is. - Demetri Martin
08/11/2024
03/10/2024
Our self care habits, what we eat, and who we surround ourselves with had a huge impact on how we regulate our emotions. When you engage in the activities above, you are better equipped to deal with emotional distress and can bounce back faster.
Which of these habits do you already do? Which ones do you want to focus on more?
I find maintaining a healthy diet to be the hardest because I have a sweet tooth. One thing I’ve found helpful is ditching the restrictive “diet culture” mindset. Instead of depriving myself or feeling guilty about enjoying something sweet, I focus on balance. When I really want dessert, I let myself enjoy it, but I also pay attention to how my body feels afterward and make sure to incorporate more nourishing foods over the next few days. It’s not about restricting; it’s about listening to my body and finding a sustainable balance that works for me long-term.
Take care of your mind and body. Love, Nawal ♥️
17/06/2024
Our brain has a wellspring of self-produced neurochemicals that make us happy. Here's a look at seven brain molecules linked to happiness.
14/12/2023
To be clear: This does not mean we let kids "run wild" with zero structure, boundaries, or guidance from a well-regulated adult. I'm not saying we don't step in and offer the appropriate support and values-based rules to help our children treat themselves and others with care and respect.
What I am saying is the foundation for all of this starts with us. If we can't regulate ourselves in the heat of the moment or in the midst of conflict, how can we expect that of our kids? I have to remind myself of that all the time. It's SO hard. If it's hard for you, please know you're not alone.
This is humbling work and some days it's really confusing and overwhelming. Deep breath. You are doing GREAT. You don't have to be perfect. We're all figuring it out as we go and I'm so grateful to be learning together in this wonderful community we've co-created.
If you’re looking for tools to support your journey, please visit the link in my bio to check out my Connected Kid Toolkit. Or head to KidToolkit.com
Specifically, the Connected Kid Toolkit is here to help you…
✨Raise a confident and compassionate child
✨Cultivate more ease, joy, and harmony at home
✨Increase cooperation and decrease defiance in your kids
✨Dive into important conversations with confidence
✨Learn to love yourself and heal your inner child
14/12/2023
07/12/2023
It's both funny and downright annoying how some of the most helpful tools are also, at their very core, the simplest ones. They're always right there when we're searching for deeper, more profound answers.
The simple ability to pause in a moment when we start to feel ourselves reacting or moving into an old pattern is invaluable; it's the only real way to actually begin to create and sustain change. To be present to the change in our bodies (signals, feelings, reactions) and to consciously CHOOSE how to move forward, and it's quite difficult to actually do consistently.
Two summers ago felt like a bigger "pause" for me - it wasn't as full as it usually was for myriad reasons, which meant I spent a lot more time with myself.
In that pause arose shame, grasping urges, boredom, and, most surprisingly, peace.
It was the perfect time to really allow myself to sit with what came up when I wasn't distracting myself with social obligations, overworking, and the busy-ness that doesn't really fulfill me spiritually.
When I'm in a full-on pause, I have to really be with myself.
I have to choose how I want to spend that time, and I can't blame my behavior or choices on anyone else.
I have to choose how I want to engage with my thoughts and feelings, and that summer surprised me by showing me how much I actually enjoyed this process, and how capable I really was. I cultivated a practice of being able to do a lot more noticing and feeling in my chest and then moving on with my day.
My calendar has since exploded, but I've gotten better at building in more space for me to sit with myself (and I've realized how much I NEED that), instead of running from it or being swallowed by the stories that used to fill my head in these pauses.
Are you in a moment of pause?
I highly recommend checking out the self-paced version of the Self Awareness Workshop; it provides many opportunities and exercises for turning inward and getting to know who it is under the masks and coping mechanisms and learning how to be present to nuanced and beautiful layers that exist within you.
Be the first to know and let us send you an email when On Therapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.
You can see me in my private practice in Central London.
I am a fully qualified and accredited UK Gestalt psychotherapist.
I work in Polish and English language.
Areas of expertise:
depression, anxiety, panic attacks, post-traumatic stress disorder, eating disorders, obsessive compulsive disorder, loss and bereavement, difficulties with fertility, adoption and reactive attachment disorder, divorce, life transitions and adaptation difficulties.
Qualifications and experience.
Four year post-graduated Gestalt therapy training - ITG - Gestalt Therapy Institute in Cracow (2013). Psychotherapist accreditation no. 216 Honours degree in Psychology – London Guildhall University (2003). For the last four years, I have been working as a psychotherapist in my private practice in Poland OPTG and in London OnTherapy. Previously I have worked for over ten years in the field of social care (project management, mental health, family support, child protection, substance misuse, domestic violence and learning disabilities). For a few years, I was a teacher and taught English abroad to children and adolescents.
My approach:
I base my work on Gestalt approach. I also integrate elements of Transactional Analysis, attachment theory, mindfulness and CBT.
In my work, I hold a strong belief in:
the inner strength and resilience of each human being the innate capacity to heal and grow that each of us possess all that is needed for healthy living.
I respect my client’s uniqueness. My role as a psychotherapist is to help my client’s see what they do and where they get stuck. Psychotherapy provides that safe environment to risk and experience more fulfilling ways of being.
There are difficult moments in everyone’s life. Sometimes the past experience might get in the way of being with other people in the present. Sometimes in order to heal and grow, we need to reach for help.
My additional qualifications:
Introduction to Counselling Skills, London Metropolitan University.
Counselling Children in Primary Schools, The Place to Be, London.
Child Protection and Domestic Violence, LSCB, Haringey.
Child Protection and Substance Misuse, ACPC Haringey.
Parental mental health, ACPC Haringey.
