Dawn Chorus Therapy

20/11/2025

🌿 The Weight of Holding It Together 🌿

There’s a moment in 'Love Actually', one many of us remember all too well, where Emma Thompson’s character quietly breaks down in her bedroom after realizing something painful, then straightens herself up, fixes the bed, and walks back out to her family with a steady voice.

No scenes of shouting. No dramatic confrontation. Just a woman swallowing a heartbreak because the people she loves are in the next room.

And honestly… haven’t we all done some version of that?

So many of us learn early on to hold it all in:
• Because the kids need you.
• Because work can’t wait.
• Because someone else’s needs feel louder than your own.
• Because showing sadness or anger might “make things worse.”
• Because falling apart feels like a luxury you’re not allowed to have.

We become experts at pulling ourselves together. Smiling. Functioning. Making the bed, literally or metaphorically, and stepping back into a room as if our insides aren’t shaking.

But here’s the truth no one teaches enough:

Repressing what we feel doesn’t make the feeling disappear.
It just buries it deeper, where it aches quietly and heavily.

Pain doesn’t need permission to exist, it simply does. And pretending we’re fine doesn’t heal anything; it only isolates us.

That’s why therapy can be so powerful.

Therapy is one of the few places where:
• You don’t have to be “the strong one.”
• You don’t have to protect anyone from your truth.
• You don’t have to swallow grief, anger, confusion, or exhaustion.
• You don’t have to keep the mask on.

It’s a space where you get to stop holding your breath.
A space where your feelings can finally come out of hiding without judgment, without pressure, without fear of hurting anyone.

And in that release, something shifts.
Not all at once, not magically, but slowly, honestly, and humanly.

If you’ve been carrying something heavy while trying to look “fine,” please remember:
You deserve a place where you get to fall apart a little.
You deserve support.
You deserve to feel what you feel.

You don’t have to keep pretending.

🌿 If you’re ready to take off the mask, even for a moment, I offer therapy to help you do exactly that. You can learn more or book a session at www.dawnchorustherapy.com. 🌿

09/11/2025

✨ That Quiet Kind of Ache

Ever notice that some people have a circle that shows up for them. Family who help, friends who drop everything, people who check in just because?

And then there’s you. The one who’s always had to figure it out alone.

When others fall apart, they have a safety net.
When you fall apart, you still have to keep going.

You’re the strong one. The dependable one. The one who’s built a life out of sheer grit and survival; not because you wanted to, but because you had to.

It’s the quiet ache of realizing how different life feels when no one’s ever been your soft place to land.

If this feels familiar, you’re not alone and you don’t have to carry it alone anymore.
Therapy can be that safe space where you finally get to exhale.

🕊️ www.dawnchorustherapy.com

08/11/2025

🌿 Do you ever feel like you’re dating the same person over and over — just in a different body? 🌿

You tell yourself, “This time will be different.”
But somehow, you end up in the same kind of relationship, having the same arguments, and feeling that same familiar hurt.

You’re not broken — this is something called repetition compulsion.
It’s our mind’s sneaky way of trying to heal old wounds by re-creating them.
For example, if you grew up feeling unseen, you might be drawn to partners who can’t quite show up for you — hoping that this time, things will finally feel different.

The trouble is, we usually just replay the old story instead of rewriting it.

💛 The good news? You can break the cycle.
It starts with awareness — noticing the pattern instead of judging yourself for it.
Then comes understanding where it began, and gently learning a new way of connecting — one that feels safer, more grounded, and truly reciprocal.

If this feels familiar, you don’t have to untangle it alone.
Therapy can help you understand why you’re drawn to certain dynamics and how to choose differently — with compassion for your past and hope for your future.

🌅 Learn more or book a session: www.dawnchorustherapy.com

Counselling and Psychotherapy in Leamington Spa, working in-person and online with clients in Warwickshire and throughout the UK.

07/11/2025

💛 Trust is Where Healing Begins 💛

At Dawn Chorus Therapy, I believe that trust is the heartbeat of every meaningful connection; with others, and with ourselves.

One of my favorite frameworks for understanding trust comes from Brené Brown: BRAVING. It’s a beautiful reminder of what helps us feel safe, seen, and supported:

🌿 B — Boundaries: Knowing what’s okay and what’s not, and honoring both.
🌿 R — Reliability: Doing what we say we’ll do, again and again.
🌿 A — Accountability: Owning our mistakes and making amends.
🌿 V — Vault: Keeping what’s shared in confidence safe and sacred.
🌿 I — Integrity: Choosing courage and truth over comfort.
🌿 N — Nonjudgment: Offering understanding instead of criticism.
🌿 G — Generosity: Extending the most loving interpretation possible to ourselves and others.

Maybe trust is something you’ve always valued deeply or maybe it’s something that feels hard to hold onto. At Dawn Chorus Therapy, we gently explore what trust looks like for you. Where it shows up, where it’s been broken, and how it can begin to grow again. Because understanding how you trust (or struggle to) is often the first step toward healing and connection. 🕊️

Dawn Chorus Therapy
✨ www.dawnchorustherapy.com

Counselling and Psychotherapy in Leamington Spa, working in-person and online with clients in Warwickshire and throughout the UK.

17/09/2025

🌪️ Intermittent Reinforcement – The Rollercoaster Effect

Have you ever felt like you’re on an emotional rollercoaster with someone?

One moment they’re kind and affectionate, the next they’re critical or distant… and then suddenly warm again.

This cycle is called intermittent reinforcement.

It’s when positive treatment (kindness, affection, attention) is given unpredictably, mixed with negative behaviour (criticism, anger, withdrawal).

Because the “good” moments come at random, our brains hold on tightly, hoping for the next wave of warmth.

This pattern can:
✨ Create anxiety and confusion
✨ Keep you hooked, even when the relationship feels harmful
✨ Make it hard to trust your own feelings

💡 How to manage it:

Name the pattern: Recognising it takes away some of its power.

Ground yourself: Pause before reacting — breathe, step away, or write down how you feel.

Set boundaries: Decide what kind of communication you will (and won’t) engage with.

Seek consistency elsewhere: Surround yourself with people who offer steady, respectful connection.

Healthy relationships are built on consistency, safety, and respect, not highs and lows that leave you on edge. 💛

Counselling and Psychotherapy in Leamington Spa, working in-person and online with clients in Warwickshire and throughout the UK.

06/09/2025

🌱 Are Grief and Loss Emotions?

Grief and loss aren’t single emotions, they’re experiences we go through when something important changes or ends.

Loss is what happens — the death of a loved one, the end of a relationship, or any big change.

Grief is how we respond to that loss.

Grief is like a journey made up of many different emotions, such as:

💧 Sadness
🔥 Anger
🤔 Confusion
💭 Yearning
😔 Guilt
😨 Anxiety
(and sometimes even relief)

Think of it this way:

👉 Emotions are like colours.
👉 Grief is the whole painting, made up of many colours blended together.

This is why grief can feel so overwhelming, because it isn’t just one feeling, it’s many. And those feelings can shift and change over time.

04/09/2025

✨ Low self-esteem doesn’t always look the same ✨

Sometimes it’s easy to assume that low self-esteem just means “not feeling good enough,” but it can actually show up in lots of subtle and surprising ways.

It might look like:
💭 Constantly comparing yourself to others
💭 Saying “sorry” all the time
💭 Struggling to accept compliments
💭 Making jokes at your own expense
💭 Feeling like you need to be perfect in every role

The truth is, low self-esteem often hides behind behaviours that many people don’t even recognise as part of the issue.
The good news is, self-esteem isn’t fixed, with the right support, awareness, and compassion for yourself, it can grow and strengthen over time. 💚

👉 Do you recognise any of these signs in yourself or others?



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30/08/2025

💭 Do you ever find it hard to put your feelings into words?

Many adults struggle to identify what they’re actually feeling. You might know you’re “not okay” or “on edge” but can’t quite name if that’s anxious, frustrated, lonely, or tired. This is really common, and it makes sense. Many of us weren’t taught as children how to notice, label, or express our emotions.

👉 Why does this matter?

When we can identify our feelings, we’re more likely to:

✨ Understand our needs (e.g. “I’m stressed, I need a break” instead of “I’m angry at everyone”)

✨ Communicate better with others

✨ Respond in healthier ways rather than bottling things up or lashing out

🛠️ How to start:

1. Pause and check in with yourself a few times a day.

2. Use tools like this emotion chart to help you name what you’re feeling. Sometimes seeing the words makes it easier.

3. Notice patterns; what situations trigger certain feelings?

4. Practice self-compassion, all emotions are valid, even the uncomfortable ones.

Remember: emotions are neither good nor bad, they’re signals. Learning to name them is the first step to understanding yourself more deeply and improving your relationships. 💙

🌟 What emotion from this chart best fits how you’re feeling today?

Counselling and Psychotherapy in Leamington Spa, working in-person and online with clients in Warwickshire and throughout the UK.

29/08/2025

🌟 Step out of the Drama Triangle and into healthier roles — Creator, Challenger, and Coach. Small shifts can create big changes in relationships. 💬

27/08/2025

🔺 Ever found yourself stuck in the Drama Triangle?

In relationships, it can look like this:
😞 Feeling powerless and unheard (Victim)
😡 Getting critical or blaming (Persecutor)
🤗 Always trying to fix things (Rescuer)

These roles can flip back and forth, leaving both people frustrated and disconnected.

✨ The first step out is noticing when it’s happening. From there, you can move toward healthier communication and boundaries.

👉 Which role do you most often find yourself slipping into?

17/08/2025

💬 Men’s mental health matters.

Many men grow up with the message that they should “be strong,” “keep it together,” or “not show weakness.” But holding everything inside can take a huge toll on wellbeing.

Supporting the men in our lives starts with the little things. Creating a safe space, encouraging them when they share, and noticing when something feels different. Sometimes it means asking twice, or simply sitting with them in silence.

No one should have to go through life carrying everything alone. 💙

If you or someone you know is struggling with anxiety, low mood, trauma, or the pressure to keep going when it feels overwhelming, therapy can provide a space to be heard without judgement.

👉 You can find out more about the support I offer here: www.dawnchorustherapy.com







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14/08/2025

Perfectionism isn’t always loud or obvious. Sometimes it’s that quiet pressure you put on yourself. The feeling that you have to do more, do better, or get it “just right” before you can feel proud.

It might look like overthinking every detail, avoiding things you’re not sure you’ll be great at, or feeling uneasy when something is “good enough” instead of flawless.

Perfectionism can be exhausting. It can take the joy out of your achievements and make you feel like nothing is ever quite enough.

If this sounds familiar, you’re not alone, and you don’t have to keep living under that pressure.

You can find more support at www.dawnchorustherapy.com 💙

Counselling and Psychotherapy in Leamington Spa, working in-person and online with clients in Warwickshire and throughout the UK.