South Coast Counselling

06/10/2025

You don’t need to be positive all the time to be making progress.

Some days, just getting through is enough 💛

05/10/2025

💛 What’s one small act of kindness you’ve shown yourself this week???

🤔 Having to think too long about this ?

💛 Small acts count, you count. Take some time for you, try taking a deep breath, saying no, or resting when you need to. Taking that warm bath, going for that Autumnal walk, snuggling up to watch that film that’s been on the “watch list” for months.

🙌 Let’s celebrate the little things.

03/10/2025

Happy Friday 💛 As the week closes, give yourself permission to pause and honour how far you’ve come even the small steps matter.

This weekend, choose kindness for yourself: rest when you need to, laugh when you can, and remember that your well-being is worth protecting. You don’t have to have it all figured out, you just need to keep going, one gentle step at a time.✨

02/10/2025

Personal therapy isn’t only for times of crisis, it can also be a powerful tool for growth. 🌱

Through therapy, you gain the opportunity to:
✨ Understand yourself on a deeper level
✨ Explore patterns that may be holding you back
✨ Build healthier relationships with yourself and others
✨ Develop resilience and confidence
✨ Create lasting, positive change

Investing in your mental wellbeing helps you grow into the best version of yourself. Therapy offers space for reflection, self-discovery, and transformation, guiding you towards a more fulfilling life.

01/10/2025

🍂 🍁 Hello October
A gentle reminder that it’s okay to slow down, breathe, and embrace the beauty of change.

30/09/2025

Intrusive thoughts are unwanted, distressing thoughts that pop into our minds without warning. They can feel unsettling, but it’s important to remember: having intrusive thoughts does not mean they define who you are.

While therapy offers a safe space to understand and work through intrusive thoughts, there are also small steps you can try at home to manage them:

🌿 Acknowledge, don’t engage – Notice the thought, but try not to judge it or fight it. Let it pass like a cloud moving across the sky.

🌿 Ground yourself – Focus on your senses: what you can see, hear, touch, smell, or taste in the present moment.
🌿 Practice breathing techniques – Slow, steady breaths can calm the body and ease the intensity of the thought.

🌿 Challenge the cycle – Remind yourself: “This is just a thought, not a fact.”

🌿 Create a healthy routine – Sleep, movement, and mindful activities (like journaling or walking) can strengthen your ability to cope.

In therapy, you can explore where intrusive thoughts may come from, learn effective coping strategies, and build resilience so they lose their power over you. You don’t have to face them alone, support is available. 💛

29/09/2025

🌻If you’re feeling a little low today, remember this: 🌟

Even the smallest steps forward are still progress. Some days are about running full speed, and other days are simply about getting through, both are victories worth celebrating.

🌻Take a deep breath, be gentle with yourself, and know that brighter moments can be just around the corner. You are stronger than you think, and you don’t have to do it all at once. 💛

Here’s your reminder: you’ve got this.

26/09/2025

We all face difficult days, and for those living with depression, “dark days” can feel especially overwhelming.

While there’s no quick fix, there are small steps that can help make those days a little more manageable:

🌿 Acknowledge your feelings. It’s okay not to be okay. Giving yourself permission to feel can be the first step toward relief.

🌿 Break tasks into small steps. Even the smallest achievement, like getting out of bed or making a cup of tea, is progress.

🌿 Stay connected. Reach out to a trusted friend, family member, or therapist. Talking about how you’re feeling can lift some of the weight.

🌿 Create moments of comfort. Whether it’s a walk, listening to calming music, or practicing deep breathing, find something gentle that soothes you.

🌿 Seek professional support. Therapy offers a safe space to work through difficult emotions, build coping strategies, and remind you that you are not alone.

Remember: dark days don’t define you, and with the right support, brighter ones are possible. 💛

25/09/2025

Bottling up emotions may feel like the easier option in the moment, but unexpressed feelings often resurface as stress, anxiety, or even physical health issues. Suppressing emotions doesn’t resolve them, it only adds to the pressure.

Therapy provides a safe and supportive environment to process these emotions. Talking openly allows us to gain perspective, reduce emotional strain, and develop healthier ways of coping.

Prioritising mental health is not a sign of weakness, but of strength. 💪🏼Releasing what we hold inside can be the first step towards clarity, resilience, and long-term wellbeing.

25/09/2025

24/09/2025

🌿 Overwhelm Tip #4: Externalize It

Overthinking grows louder when it stays in your head.

🖊️ Try journaling for 10 minutes.
💡 No editing, no pressure — just let it flow.

🚶‍♂️Get outside, go for a walk, breath and be in the now.

Writing it down frees up mental space and helps you see what truly needs attention for you then to let go and enjoy the space you have created.

17/09/2025

🌿 Overwhelm Tip #3: Ground in the Present

When emotions feel too big, your body can anchor your mind.

Try the 5-4-3-2-1 exercise:
👀 5 things you see
✋ 4 things you feel
👂 3 things you hear
👃 2 things you smell
👅 1 thing you taste

This pulls you back to the “now,” where stress is more manageable. 🌸



Keep following for next week