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Golden Bear Therapies

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Golden Bear Therapies

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🌿 Practical Support for those ready to stop struggling - and start overcoming Anxiety, Exhaustion & Staying Stuck 🌿
🌟Your friendly (& fun!) Mental Health Coach 😊🌟

14/03/2026

Finally! ☀️

You know that moment when you've been stuck inside for weeks, scrolling, working, worrying - and then the sun actually shows up? And suddenly you remember what it feels like to just... breathe? 😂

Here's the thing though - it's not just about feeling nice in the moment. When we're overwhelmed, our nervous system gets stuck in that tight, contracted state. We're literally holding tension in our shoulders, our jaw, our chest. The sun, the warmth, the light - it actually helps our body remember how to soften again.

For so many of the people I work with, one of the biggest breakthroughs comes when they realise how much their environment affects their mental state. Not as an excuse ("oh, it's cloudy so I can't feel better"), but as actual permission to prioritise the small things that genuinely shift us.

So if you've been feeling a bit stuck lately - and let's be honest, most of us have - maybe today's the day to step outside for five minutes? or spend just 15 mins tidying or creating a beautiful spot in your garden/balcony/window sill? No phone, no agenda. Just you and the outside.

Your nervous system will thank you.

With love, Jess x 🌾

10/03/2026

I remember a time when everything I was building felt exciting… and exhausting in equal measure.

The ideas were there.
The passion was there.
The vision was there.

But so was the pressure.

Pressure to make it work.
Pressure to keep showing up.
Pressure to hold it all together while everyone else seemed to be moving faster, doing more, achieving more.

No one really talks about that part of entrepreneurship.
The part where you're quietly carrying everything.
The decisions.
The doubts.
The responsibility.

So if that's where you are right now, here are three gentle things that helped me steady my feet when it all felt like too much.

1. Come back to your "why."

Not the polished version. The real one.
The reason you started before money, strategy, and expectations got loud.
That's the anchor when things feel shaky.

2. Make space before you make decisions.

Everything feels urgent when you're overwhelmed.
But clarity rarely comes from rushing.
Step away. Breathe. Let your nervous system settle before choosing your next move.

3. Build your business around your energy, not against it.

You don't have to do everything the way everyone else is doing it.
Your pace is allowed to be different.
Sustainable always beats fast.

You're not behind.
You're building something real, and real things take time, care, and a whole lot of self-trust.

And you're allowed to grow at a pace that keeps you whole.

With love, Jess x 🌿

P.S. If you'd like gentle support to feel calmer, clearer, and more confident while building your business, I share reflections and tools through my newsletter.
If that feels helpful, DM me your email and I'll make sure they land in your inbox🤍

08/03/2026

I just wanted to pop in and say to all those wonderful women out there - Happy International Women’s Day - you are fantastic and enough just as you are ♥️ 🌾

I’ve been thinking about how many of us ladies are walking around carrying so much… and calling it “just life”.

So here’s your gentle reminder today:

You don’t have to earn rest.

You don’t have to be falling apart to deserve support.

You don’t have to keep proving you’re strong by doing it all alone.

If you’re in a season where you’re holding everyone else up, I just want to say:

I see you.

And you’re allowed to soften. You’re allowed to slow down. You’re allowed to be looked after too.

A tiny IWD check-in (no pressure, just a proper little pause):

- Where am I pushing when I actually need kindness?

- What would feel like support today (not productivity)?

- What’s one boundary that would give me a bit of breathing room?

One small action for today 🍃

Pick one:

- Drink a big glass of water and step outside for 2 minutes

- Say “not today” to one thing you were going to people-please your way into

- Put your hand on your chest, breathe, and remind yourself: "I’m doing my best"

If you feel like it, tell me in the comments: what do you wish more women heard today? (Or just pop a ❤️ if you’re reading this while juggling the world.)

With love,
Jess x 🌾

05/03/2026

I remember being 24, hitch-hiking through South America, dust on my boots and no real plan beyond where I’d sleep that night.

This photo was taken in one of those moments.

One morning I found myself beside a horse, the air still and wide, mountains stretching further than my thoughts could keep up with.

I remember thinking… this is it.
This is what freedom feels like.

Not perfect.
Not certain.
Just honest.

Back then I thought freedom meant movement.
New places.
New people.
A life that didn’t feel pinned down.

And in many ways, it did.

But what I didn’t realise was that you can travel the world and still carry pressure with you.
The need to prove yourself.
The quiet fear of getting it wrong.
The voice that whispers you should be doing more, achieving more, becoming more.

Especially as a woman building something of her own.

Because entrepreneurship looks like freedom from the outside.
Flexible days.
Creative work.
Being your own boss.

But inside, it can feel like constant responsibility.
Constant decisions.
Constant questioning if you’re on the right path.

That’s why I still think about that version of me.
Standing beside that horse.
No performance.
No expectations.
Just presence.

She reminds me that freedom isn’t just about where you go.
It’s about how you live while you’re there.

It’s giving yourself space to breathe inside the life you’re building.
It’s letting your business support you, not consume you.
It’s remembering that you’re allowed to enjoy the journey, not just chase the next milestone.

You didn’t start this to feel trapped in a different kind of cage.

You started it for freedom.
For meaning.
For a life that actually feels like yours.

With love, Jess x 🌾

P.S. If you’re a woman building something of your own and craving more calm, clarity, and space to breathe along the way, I share gentle support and reflections in my newsletter.
If it feels aligned, DM me your email and I’ll send you the details 🤍

03/03/2026

There's one thing that always makes me feel more present...

Next time overwhelm hits, pause. Grab a drink (maybe not the alcoholic kind though 😂) Take three slow sips of your drink, focusing on the coolness/warmth, the taste, the sound of the ice/sipping of a hot drink.

It only takes a few minutes but it's like an Instant reset for an overloaded mind.

It's one thing that brings me back to me.

What’s your go-to mini stress-buster? Pop it in the comments—I’d love to try yours! 🌿

With love, Jess x

26/02/2026

Be confident, they say.
Just believe in yourself, they say.
Stop overthinking, they say.

And you nod, and you smile, and you think, I’m trying. I really am.

But no one talks about the quiet moments.
The second guessing.
The way your chest tightens before you speak.
The way you replay conversations long after they’ve ended.

Confidence isn’t a switch you flip.
It’s something you build in the dark, when no one is watching.

It’s speaking even when your voice shakes.
It’s showing up even when you feel like an imposter.
It’s trying again after you’ve convinced yourself you’re not good enough.

It’s choosing to trust yourself, one tiny decision at a time.

And yes, it feels uncomfortable.
Yes, you will get it wrong sometimes.
Yes, there will be people who seem miles ahead of you.

But here’s the truth: confidence isn’t about never doubting yourself.
It’s about not letting doubt make your decisions for you.

It’s built every time you keep going.
Every time you choose courage over comfort.
Every time you remind yourself that you are allowed to take up space.

So be gentle with where you are.
You’re not behind. You’re becoming.

With love, Jess x 🌿

P.S. If you’d like gentle support to feel calmer, more grounded, and more like yourself again, I share tools and reflections in my newsletter.
If it feels right for you, DM me your email and I’ll send you the details 🤍

24/02/2026

I remember being in my early twenties, sitting on my bed after work, staring at the wall and wondering why everything felt so… heavy.

Nothing bad had happened.
No big dramatic moment.
Just this quiet weight I didn’t have words for.

So I did what most of us learn to do.
I got on with things.
Smiled when I was meant to.
Tried harder.
Kept busy.

Because busy feels safer than stillness.

Stillness is where the questions live.
Am I good enough?
Am I doing this right?
Is this really the life I want?

And those questions can feel too big when you’re just trying to make it through the day.

But here’s what I know now: ignoring yourself doesn’t make life easier.
It just makes you quieter inside your own world.

The real shift happens when you start listening.

When you notice what drains you.
When you admit what you actually need.
When you stop pretending you’re fine and start meeting yourself with honesty instead.

Not all at once.
Just in small, brave moments.

Because the relationship you have with yourself shapes everything else.
Your energy.
Your boundaries.
Your choices.
Your sense of peace.

And you deserve a life that feels like it belongs to you, not one you’re just surviving.

With love, Jess x 🌿

P.S. If you want gentle support to feel calmer, clearer, and more connected to yourself, I share reflections and tools through my newsletter.
If it feels like something you need, DM me your email and I’ll add you 🤍

22/02/2026

Some Sundays, the world feels loud and our minds busier than ever. But what if today, you gave yourself permission to pause—even just for a moment?

• What’s one small thing you need right now?
• Who or what brings you a sense of calm? (my dogs!)
• How can you offer yourself kindness today?

Let’s reflect together. Share your thoughts below or just take a quiet breath. You matter, always.

With love, Jess x 🌾

19/02/2026

When did you last truly rest, friend?

Not just a quick sit-down. I mean the kind of pause where your mind softens and your shoulders drop.

What’s one tiny thing you could do today to honour your energy?

If you’re longing for more calm and real rest, DM me your email and I’ll add you to my gentle newsletter list. Let’s rebuild your energy together. 💚

With love, Jess x 🌾

17/02/2026

I remember when I was about 5 years old, standing in the middle of the playground, watching everyone else run off in pairs and groups.

I didn’t feel sad exactly.
Just… outside of it.
Like I was observing life instead of being part of it.

I think that feeling followed me for years.

Trying to figure out the right thing to say.
The right way to be.
How to fit without losing myself completely.

You get older and people assume that feeling disappears.
That confidence arrives with age.
That one day you just wake up comfortable in your own skin.

But it doesn’t quite work like that.

Belonging isn’t something that suddenly gets handed to you.
It’s something you slowly build with yourself first.

It’s learning what you like, even if it’s different.
It’s saying what you think, even if your voice wobbles.
It’s letting people see the real you, not just the polished, acceptable version.

And that can feel terrifying.
Because being seen means risking being misunderstood.

But here’s what I’ve learned: the moment you stop trying to be who you think you should be, you start finding the people and places that actually feel like home.

Not perfect.
Not effortless.
But real.

And real belonging always starts there.

With love, Jess x 🌱

P.S. If you’re craving a space to feel more like yourself, more grounded, and less alone in it all, I share gentle support and reflections through my newsletter.
If it feels right, DM me your email and I’ll send you the details 💛

12/02/2026

I love spending time with my horse and donkey - they have an ability to put life into perspective and enable me to slow down so I can see the beauty that life has to offer.

There’s a quiet magic in those moments.

Sometimes, the world slows down just enough for us to notice what’s really going on in the present (rather than the sometimes not so helpful story teller in our heads! 😅)

Today, pause for a breath. Let nature remind you - you’re allowed to rest and see the beauty of this earth.

What’s one small way you’ll allow yourself to do this today?

With love, Jess x 🌿

Want to get your energy and motivation back through small daily habits and mindset support — so you feel more present? DM me your email and I’ll pop you on my bi‑monthly newsletter list. 🥰

10/02/2026

Slow down, they say.
Take time for yourself, they say.
Rest, they say.

And you nod, and you smile, and you think – yeah, I'll do that. When things calm down. When I've finished this project. When I'm not so busy.

Except things never calm down, do they?

There's always another project. Another deadline. Another reason to keep pushing.

And so you keep running. Running towards something you can't quite name, away from something you're too afraid to face.

Running until your body says stop.

Here's what I've learned: slow isn't something you find. It's something you choose. Over and over again, in a thousand small moments.

It's choosing to sit with your tea instead of scrolling. It's choosing to take the long way home. It's choosing to say no, even when it feels uncomfortable.

It's choosing yourself, when the world is asking for everything.

And yes, it feels selfish at first. Yes, there's guilt. Yes, there are people who won't understand.

But here's the truth: you can't pour from an empty cup. You can't show up as your best self if you're running on fumes. You can't build a life you love if you're too exhausted to enjoy it.

So slow down. Not because you have to. Because you deserve to.

Because your nervous system is begging for it. Because your soul is asking for it. Because somewhere deep down, you know that this pace isn't sustainable.

And you're worth slowing down for.

With love, Jess x 🌾

Address

Ross On Wye
HR95

Opening Hours

Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+447968875654

Website

http://www.goldenbeartherapies.com/, https://linktr.ee/goldenbeartherapies

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