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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 😊🌟

23/01/2026

That tight feeling in your shoulders. The tension in your jaw. The knot in your stomach that won't shift.

Your body's been trying to tell you something for a while now.

Here's the thing. chronic stress doesn't just live in your mind. It lives in your muscles, your nervous system, your cells. And when we've been in survival mode for months (or years), our body forgets how to relax. It thinks tension is normal. Safe, even.

But it's not. And you know that.

So here are some genuinely simple ways to start releasing what your body's been holding onto:

🍀 Slow breathing – Not the fancy stuff. Just 4 counts in, 6 counts out. Your nervous system will thank you.

🍀 Cold water on your face – Sounds odd, but it activates your parasympathetic nervous system. Splash your face for at least 10 seconds. Feel the shift.

🍀 Gentle movement – Not a punishing workout. A slow walk, stretching, easy yoga or qigong (my personal favourite!). Let your body remember ease.

🍀 Tension release – Tense every muscle for 5 seconds, then release. Progressive muscle relaxation. Sounds simple because it is.

🍀 Warm tea, no phone – Just you, warmth, and stillness. Your nervous system needs this.

The stressed out nervous system doesn't need complicated interventions. It needs consistency, gentleness, and permission to settle.

Start with one. Notice what shifts.

With love, Jess x 🌾

21/01/2026

The other day, I woke up to snow.

The plan was solid – a full day of work, back-to-back, ticking boxes, being "productive". You know the vibe.

But then I looked out the window and thought, sod it.

So I grabbed the dogs, threw on a jacket, and headed out into this magical, muffled world!

That walk did more for my nervous system than any amount of "getting things done" could've.

Here's what I'm realising more and more: sometimes the wisest thing we can do is abandon the plan. Not because we're flaky or undisciplined, but because we're "listening". Listening to what our body needs, what our soul is craving, what would actually nourish us in that moment (and we probably need!).

We're so conditioned to push through, to stick to the schedule, to prove our worth through productivity. But what if your worth isn't tied to your output? What if sometimes, the most powerful thing you can do is choose soul food over your to-do list?

The work will still be there tomorrow. But that moment of joy? That shift in your nervous system? That remembering of who you are beyond the hustle? That's the real magic.

So here's my gentle challenge for you this week: notice when you're rigidly sticking to a plan that's draining you. And ask yourself – what would nourish me right now? What does my body actually need?

Sometimes the answer is rest. Sometimes it's movement. Sometimes it's snow and dogs and a complete change of scenery!

Trust that. Trust yourself.

With love, Jess x 🌾

15/01/2026

How's January treating you? 🤔

I always used to find this time of year a bit much. Everyone’s talking about “new year, new you” while most of us are just trying to get through dark mornings without mainlining biscuits. 😂

No judgement here. I've been there, and still am sometimes!

So here are my top 3 mental health tips for this month – no resolutions, no pressure, just things that are genuinely helping me and my clients right now.

🍀 Tip 1: Lower the bar (seriously)
January is not the time for grand plans. Your brain is tired, the days are short, and expecting yourself to suddenly become a morning person who meal preps and exercises daily is... well, a lot. Pick ONE tiny thing that would make your days feel a bit easier. That's it. One thing.

🍀 Tip 2: Get outside before noon
I know, I know – it's cold and grey and your sofa is right there. But even 10 minutes of daylight before midday can make a real difference to your mood and energy. It doesn't have to be a walk – just standing outside with a hot cuppa counts. Your body and mind will thank you.

🍀 Tip 3: Stop "should-ing" yourself
Notice how many times you say "I should..." this week. I should be more productive. I should have started that by now. I should feel more motivated. Every "should" is a little stick you're beating yourself with. Try swapping it for "I get to..." or "I'd like to..." and see how different it feels.

That's it from me – short and sweet!

If any of these land with you (or if you've got your own January survival tips), I'd love to hear from you. Drop a comment below – I read every single one.

Take care of yourself this month, won't you? 🌾

11/01/2026

My simple strategy to 'reset' your mind and find a moment of calm...

If your brain feels like a browser with too many tabs open, you’re not alone. Sometimes, the simplest moments like a deep breath, a warm mug, a smile at a donkey 🤣 can work wonders for your mood. I call it a 'Tiny Mindset Reset.'

Next time you’re feeling frazzled, try this: Pause. Take a slow breath in. Sip something comforting and notice the warmth and taste. Let yourself smile (even if it feels a bit daft). Notice what shifts inside.

Fancy sharing your own mini reset? Pop your favourite in the comments ♥️

With love… Jess x 🌾

10/01/2026

I keep noticing the same thing in conversations lately.

So many people are quietly saying the same thing to me in different ways:

“I feel stuck.”
“I’m anxious all the time.”
“I don’t feel like myself anymore.”

Not dramatic. Not falling apart.
Just… worn down.

And it makes sense.
New year pressure. Old expectations. Life not slowing down just because the calendar changed.

That’s why I put together a free, gentle 3-part video reset.
Short videos. Simple tools. No pressure to “improve” yourself.

Just support for your mind and body to feel a bit steadier again.

If you’re nodding along to this, you’re exactly who it’s for.
Link to sign up for free is in the comments, or in my bio or feel free to message me.

You don’t have to carry it all on your own.

Jess X

01/01/2026

Happy New Year's Day folks!🌾

I was sitting on my favourite chair earlier with a cuppa feeling so so so grateful for all of you.

To everyone in my Golden Bear community – whether you've worked with me one-to-one, followed along, liked my posts, spent time in the Freedom Hub, or just popped into my world and said hello – I want to say a proper heartfelt thank you.

You've trusted me with the hard stuff. The overwhelm, the self-doubt, the bits where you've felt stuck and weren't sure which way was up. And I know that's not easy. Asking and searching for help, showing up for yourself, doing the work even when it feels knackering – that takes real courage.

What gets me most is seeing so many of you thrive. Watching you go from stuck to strong, from anxious to calm, from "I can't" to "actually, I can." That's the real magic, and you've done that. You've put in the graft, you've been brave, and you've transformed your own lives.

So here's to 2026 – to continuing this journey together (or even if you're starting it for the first time), to deeper connection, to more breakthroughs, and to remembering that you're so much stronger than you think you are.

Thank you for letting me be part of your story. It's an absolute privilege.

With love and gratitude,

Jess x 🌾

30/12/2025

I have something really special I wanted you to hear about.

I've been chatting to so many of you lately who are feeling stuck, anxious, or just not quite yourself.

If that’s you, please know - you’re not alone, and there’s absolutely nothing wrong with you.

Life can get heavy, especially as we roll into a new year with all its noise and pressure to “do better” (yuck, who needs that?).

That’s exactly why I’ve created something gentle, practical, and genuinely supportive for you - a FREE video series called Feel Good Again: The 3-Part Reset.

This is not another challenge or a big commitment. It’s three short, friendly videos, each one packed with simple, doable tools to help you:

🍀Reset your mind and body so you feel steadier and more grounded

🍀 Kickstart your confidence and find a bit more calm (without having to overhaul your life)

🍀Shift out of old patterns and start feeling more like yourself again

➡ How does it work?

Sign up now for free and get instant access to the first video—no waiting around!

Each video is drip-fed to you, one per week, so you’ve got time to watch and actually try the gentle action steps (all under 10 minutes, promise)

No set date, no pressure—just real support you can fit around your life

And yes, it’s completely free

If you’re feeling ready for a fresh start (without the “new year, new you” pressure), or you just want to feel a bit lighter and brighter as the year begins, this is for you.

Sometimes the smallest shifts are the ones that make the biggest difference.

You can sign up right now and start your reset today—link is in the first comment below, or just drop me a message if you’ve got questions.

I’m really excited to share this with you, and I know it’ll help you feel a little more calm, confident, and hopeful for the year ahead.

With love,

Jess x 🌾

28/12/2025

Why do big goals and New Years resolutions often fall flat?

Here’s a little science twist for you. Studies show our brains love tiny wins. When we set huge goals, our motivation fizzles fast. But when we break things down into small, doable steps, our brains release dopamine (the feel-good chemical) with every mini-success. That’s what keeps us going, not just the promise of a shiny end result.

So, for Lesson 1 in goal setting: forget the mountain for now. What’s one pebble you could move today? Maybe it’s jotting three words in your journal, or just opening the window for a breath of fresh air.

Small steps, repeated, change everything. That’s not just wishful thinking. It’s neuroscience.

What’s your pebble for today? Share below or message me if you’d like a gentle nudge to get started. 🌾

With love,
Jess x

25/12/2025

Happy Christmas everyone!

If you’re reading this, take a breath and notice something lovely around you today. Maybe it’s a wagging tail, a cup of tea, or the quiet hush of silence outside.

With love... Jess x 🌾

21/12/2025

What if you pressed pause, just for 10 minutes today?

Ever felt the world spinning a bit too fast, like everyone else got the manual but yours is missing page one?🤣

You’re not alone. This Sunday, I’m wrapped up in my favourite coat, tea in hand, with the dogs at my feet and Red the horse quietly grazing nearby. It’s sunrise here, and the world feels softer when we let it.

This week’s gentle prompt…
If you could give yourself one thing today - no strings, no guilt - what would it be? A moment of peace? A dash of courage? Or simply permission to breathe?

Pop your answer below or scribble it in your journal. Let’s remind each other that it’s okay to want more kindness for ourselves.

With warmth and a steaming mug, 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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