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MindKey Therapy, Unit 14, Gwenfro Buildings, Wrexham Technology Park, Croesnewydd Road, Wrexham (2025)

09/10/2025

Tomorrow is World Mental Health Day! 💜🌍

Talking about our mental health can help us cope better with life’s ups and downs. Being able to share openly with others can help us feel connected and less alone.

Why and how are you getting involved in ? Let us know in the comments!

For more about the day and some free tips on how to look out for your friends and family check out our website: http://bit.ly/46YKtIh

29/09/2025

Sometimes the signs of alcohol misuse are quiet, complicated and deeply woven into family life.

If you are struggling or someone close to you is, you are not alone. Support is available.

Read our blog on how therapy can support those dealing with alcohol misuse, and how healing is possible with the right help:

👉 mindkeytherapy.co.uk/therapy-for-alcoholics

You do not need to carry this alone. Therapy can offer a space to understand your relationship with alcohol and move toward change with support and compassion.

28/09/2025

🗣 Talking Is Healing

You do not have to carry it all in silence. Talking about your struggles does not make you weak, dramatic or a burden. It makes you human.

At MindKey Therapy we create a safe and supportive space where you can speak freely without judgement. Whether you are facing anxiety, low mood, trauma or emotional overwhelm, the simple act of putting your experience into words can bring relief and clarity.

Speaking your truth helps to

💬 Make sense of your thoughts
💗 Lighten the emotional load
🔁 Break patterns of isolation or avoidance
🧠 Reconnect your mind and body

You do not need to have the right words or know exactly where to begin. Just starting is enough.

Therapy offers the chance to be fully heard. And from that space, healing begins.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

27/09/2025

💬 Going to Therapy Is a Strength, Not a Weakness

Seeking therapy is an act of courage. It means you are choosing to face what feels difficult rather than avoiding it. It means you are willing to understand yourself more deeply and move towards healing.

At MindKey Therapy we honour the strength it takes to show up, speak honestly and trust the process. Whether you are navigating trauma, anxiety, low mood or just trying to make sense of life, choosing therapy is an investment in yourself.

There is no weakness in needing support. We all need it at different times and in different ways.

You do not have to have it all figured out. You simply need to be open to the possibility that things can get better.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

26/09/2025

📞 You Are Not Alone: UK Helplines for Emotional Support

If you are feeling overwhelmed, isolated or in need of someone to talk to, support is available. While therapy offers a safe space for deeper exploration and healing, there are times when you may need immediate emotional support outside of sessions.

Here are trusted UK helplines that are free and confidential:

Samaritans
Available 24 hours a day
📱 Call 116 123
🌐 samaritans.org

CALM (Campaign Against Living Miserably)
Support for anyone feeling down or struggling
🕔 Open from 5pm to midnight
📱 Call 0800 58 58 58
🌐 thecalmzone.net

Shout
A 24-hour text service for anyone in crisis
📲 Text SHOUT to 85258
🌐 giveusashout.org

At MindKey Therapy we understand that healing is not always linear. Reaching out is a sign of strength, not weakness. If you are in crisis, please do not wait. Help is available.

For long-term support through Cognitive Behavioural Therapy, EMDR or trauma-focused care, we are here when you are ready.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

25/09/2025

🌙 Stop Saying Sorry for Being Human

So many people apologise for things that do not need an apology. At MindKey Therapy we often explore how this habit is rooted in people-pleasing, perfectionism or past experiences where it felt safer to shrink.

But you are allowed to take up space. You are allowed to honour your needs.

Here are a few things you never need to apologise for

⏰ Being busy and protecting your time
🛑 Setting healthy boundaries
💭 Not being perfect or getting everything right
😢 Feeling your emotions and letting them show

Saying sorry for your own needs can disconnect you from your self-worth. Through therapy you can begin to explore why this habit formed and gently learn to replace it with healthier ways of expressing your truth.

You do not have to earn your right to rest, boundaries or feelings. You are already enough just as you are.

📧 emma@mindkeytherapy.co.uk

📞 07487 373628
🌐 mindkeytherapy.co.uk

24/09/2025

💙 What Trauma Responses Can Look Like

Trauma does not always show up in obvious ways. Sometimes it appears through behaviours or patterns that feel confusing, overwhelming or hard to explain. At MindKey Therapy we gently explore the impact of trauma with compassion and without judgement.

Here are some common trauma responses that many people experience

🔒 Craving control in everyday situations
🤐 Agreeing to things just to keep the peace
🛡 Feeling on guard even when nothing seems wrong
🌍 Holding a negative view of the world or losing trust in others
🏃 Seeking constant distraction or escapism
😔 Chronic feelings of emptiness or emotional numbness
💬 Saying yes when you are afraid of losing a sense of safety or connection
😊 Feeling responsible for the happiness of others
⚠ Acting impulsively or neglecting your own wellbeing

These responses are not flaws. They are survival strategies that once helped you cope. They may no longer serve you, but they came from a place of strength.

Through trauma-focused therapy such as EMDR or Narrative Exposure Therapy we can begin to process what you have been through, reduce emotional distress and reconnect with a sense of safety and control.

You are not broken. You are responding in the way your body and mind learned to survive.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

23/09/2025

🌗 You Can Be Both

Human emotions are complex. You do not have to fit neatly into one category to be understood or supported. At MindKey Therapy we often remind clients that two seemingly opposite experiences can exist at the same time.

You can be

😊 Smiling and feeling depressed
⚙ Functioning and completely exhausted
🤫 Quiet and full of energy
🎉 Outgoing and still feel lonely
💗 Loving and still need space
🏃 Ambitious and feel hopeless underneath it all

Holding these mixed emotions does not make you broken or inconsistent. It makes you human.

Therapy is a place where all of your experiences are welcome. You do not need to explain away the contradictions. Together we can explore them with compassion and curiosity, helping you make sense of what you are feeling and why.

You are allowed to take up space with your full emotional truth.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

22/09/2025

😴 Dealing with Sleep Issues

Sleep plays a vital role in emotional wellbeing, memory and resilience. When sleep becomes disrupted, it can impact everything from mood and concentration to physical health and recovery.

At MindKey Therapy we often explore sleep difficulties as part of anxiety, depression or trauma-focused work. Here are a few helpful strategies to support better rest

🕰 Set a consistent schedule
Try going to bed and waking up at the same time every day. Avoid long naps, especially late in the afternoon.

💭 Reframe unhelpful thoughts
Cognitive therapy techniques can help you shift anxious thoughts about sleep into more realistic and calming ones.

☕ Avoid stimulants in the evening
Limit caffeine, alcohol, large meals and screen time close to bedtime, as they can interfere with your natural sleep rhythm.

🛏 Create a calming environment
Keep your bedroom cool, quiet and dark. Make it a space that signals safety and rest.

🛌 Invest in comfort
Support your sleep with a mattress and pillows that feel right for your body. Soft bedding can also make a difference.

🧘 Practise mindfulness
If your mind feels busy at bedtime, try slowing down with a short breathing exercise or body scan. Focus on the present moment without judgement.

Sleep difficulties are common and often linked to emotional stress or past experiences. Therapy can help you identify the underlying causes and build personalised tools to restore your natural sleep rhythm.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

21/09/2025

🌿 Grounding Technique for Anxiety and Overwhelm

When anxiety feels overwhelming, grounding techniques can bring you back to the present and help calm your nervous system. One of the most effective and accessible methods is the 5-4-3-2-1 technique.

This simple practice helps you shift your attention from racing thoughts to what is around you right now. It uses your senses to anchor you in the present moment.

Start by taking a slow breath and gently notice

👀 Five things you can see
Look around you and name five things you can visually notice. It could be the light on the wall, the shape of a mug or the texture of your jumper.

🖐 Four things you can feel
Notice what your body is touching. It might be the weight of your feet on the floor, your clothes against your skin or the surface you are sitting on.

👂 Three things you can hear
Tune in to the sounds around you. This could be a clock ticking, distant traffic or the sound of your own breath.

👃 Two things you can smell
See if you can detect any scents in the air. If you are near a cup of tea, candle or fresh air from a window, take a gentle breath and notice.

👅 One thing you can taste
If you are drinking something or have recently eaten, notice the taste. If not, notice the natural taste in your mouth.

This technique can be used anywhere and takes only a few minutes. It helps regulate your nervous system and gently shift focus away from spiralling thoughts or intense emotion.

At MindKey Therapy we often teach grounding techniques as part of Cognitive Behavioural Therapy, EMDR and trauma-informed work. These small tools can make a big difference when used regularly and with intention.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

20/09/2025

🧠 How to Stop a Thought Spiral

When anxiety takes over, it can feel like your mind is stuck on a loop. Thoughts begin to spiral, each one feeding the next, making it harder to feel calm or in control.

At MindKey Therapy we often support individuals in learning how to interrupt and manage these spirals. Here is a helpful roadmap you can use when you notice your thoughts starting to spin

1. Notice
Start by gently noticing that you are in a thought spiral. Awareness is the first step toward changing it.

2. Validate
Acknowledge that your anxiety is trying to protect you. There is usually a reason your mind feels activated, even if it is not clear right away.

3. Take Charge
Use grounding or coping strategies to settle your body and mind
🌬 Deep breathing
🔢 The 5-4-3-2-1 technique
💭 Challenging unhelpful thoughts
🧘 Muscle relaxation
📺 Distraction or change of focus
❄ Change in temperature such as a splash of cold water

4. Reflect
Once you feel more settled, you can reflect on what may have triggered the spiral. Was it a situation, a thought or a memory? Understanding the trigger can help reduce its power next time.

Thought spirals are common and they do not mean you are doing something wrong. With practice and support, you can learn how to slow them down and regain control.

Therapy can help you build these skills in a safe and structured way. If this is something you struggle with regularly, we are here to support you.

📧 emma@mindkeytherapy.co.uk
📞 07487 373628
🌐 mindkeytherapy.co.uk

19/09/2025

💻 Is Online Therapy Right for You?

Online therapy has become an increasingly popular option for many people seeking support. At MindKey Therapy we offer both in-person and online sessions, so you can choose what suits your lifestyle, needs and comfort.

Here are some things to consider when deciding if online therapy may be the right fit for you

✔️ Benefits of online therapy

🕰 More convenient and accessible for those with busy schedules or limited travel options
🌍 Greater flexibility when choosing therapists or accessing specialist support
💷 Often more affordable than in-person sessions
🌱 Can feel less stigmatising for those new to therapy
🛋 More comfortable for people who prefer being in their own space
💬 May support openness and connection, especially for those who feel anxious face-to-face

⚠️ Possible challenges to be aware of

🚫 Not always suitable for more complex or high-risk mental health concerns
⏳ Immediate support is not always available during moments of crisis
👁 Non-verbal cues can be harder to notice and respond to
🔇 Finding a quiet and private space for sessions may be difficult at times
🔌 Technology issues or distractions can interrupt the flow of a session
💳 Insurance coverage for online therapy may be limited or unavailable

At MindKey Therapy our goal is to make therapy feel safe, approachable and effective, whether you attend online or in person. We will work with you to decide what format is most supportive for your needs and your goals.

If you are considering starting therapy and are unsure what might work best for you, we are happy to talk it through.

📧 emma@mindkeytherapy.co.uk

📞 07487 373628
🌐 mindkeytherapy.co.uk

MindKey Therapy

09/10/2025

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