Local Counselling and Psychotherapy

15/09/2025

Imagine if failure wasn’t an option 🧐 Imagine if you decided to improve your life 🧐 Imagine if you could find laughter, ease, love, satisfaction and wellbeing. 🧐 Imagine if you could do this without judgement or criticism. 🧐 Imagine if you could take small consistent steps that felt so right for you. 🧐How about considering these ideas above … 💛 I often spend time with my coaching clients considering these ideas. It’s such a huge privilege to witness them take action and live better lives 🙏. credit to

25/08/2025

In the 1930s, psychologist B.F. Skinner created one of the most important
experiments in behavioral science.
W
It was a small box with a lever, a light, and a food dispenser.
A rat was placed inside. Sometimes pressing the lever gave food. Other times it gave nothing. The key was unpredictability.
Skinner discovered that when rewards were random, the rats pressed the lever far more often.
They became addicted to the possibility of a reward, not the reward itself.
Your brain works the same way. Social media notifications.
Gambling wins. Waiting for that text.
Even workplace recognition. These are all modern Skinner Boxes.
Dopamine, the brain’s “motivation chemical,” spikes not when you get a reward but when you anticipate it.
That’s why you keep scrolling, refreshing, or checking - hoping the next moment will pay off.
The result is mental exhaustion.
Living in a constant state of anticipation keeps your nervous system on high alert. Over time this leads to anxiety, depression, and burnout.
The worst part? Unpredictable rewards are the hardest form of conditioning to break. You become trapped without realizing it. The way out starts with awareness.
Identify where you are chasing unpredictable rewards. Track how often the reward actually comes.
Then replace those loops with habits that give reliable results.
Skinner’s rats couldn’t see the box.
Most people can’t either. But once you see it, you can never unsee it.

12/08/2025

Chronic stress can shut down your rational brain in under a week.
Because when cortisol disconnects your prefrontal cortex from your limbic system, logic goes offline.
^The only way out is through your body.
These 7 tools are *some* of my go-to Nervous System “tricks” because they are clinical, fast + body-led. While these work great in “emergency situations,” it is importantly that you know a quick disclaimer: regulating your Nervous System is not a “trend” .. you do it in the “good” and “bad” days it’s like drinking water or brushing your teeth
Work with your body, not against it... and know that it’s not in your head, anxiety, overthinking, stress, etc. are all whole-body physiological responses. Credit Follow for tangible metabolic and Nervous System tips. .

15/06/2025

08/04/2025

Do you love Me? Alice asked.
No, I don’t love you, replied the White Rabbit.
Alice frowned and clasped her hands together as she did whenever she felt hurt.
See? replied the White Rabbit.
Now you’re going to start asking yourself what makes you so imperfect and what did you do wrong so that I can’t love you at least a little.
You know, that’s why I can’t love you.
You will not always be loved Alice, there will be days when others will be tired and bored with life, will have their heads in the clouds, and will hurt you.
Because people are like that, they somehow always end up hurting each other’s feelings, whether through carelessness, misunderstanding, or conflicts with themselves.
If you don’t love yourself, at least a little, if you don’t create an armor of self-love and happiness around your heart, the feeble annoyances caused by others will become lethal and will destroy you.
The first time I saw you I made a pact with myself: “I will avoid loving you until you learn to love yourself.”
~Lewis Carroll, Alice in Wonderland 💛

06/04/2025

You love them — but in the heat of the moment, you forget.

Instead of responding with care, you react. You roll your eyes. You shut down. You go on the attack. Before you know it, you’re locked in the same old fight, saying things you don’t mean, pulling further apart.

This isn’t just a bad habit—it’s a relational reflex, wired long before this relationship. It’s your adaptive child taking over, doing what it learned to do to stay safe. But what once protected you is now costing you connection.

Thankfully, there’s another way.

Relational mindfulness is about waking up in the moment. It starts with noticing: Oh, there I go again. Then, instead of reacting, we pause. We breathe. We choose differently. We step into our Wise Adult, the part of us that values connection over control.

At first, it’s uncomfortable. It takes effort. But with practice, responding with intention becomes second nature. And one day, you realize — you’re no longer stuck in the same old fights. You’re showing up differently. Credit Terry Real

05/01/2025

27/10/2024

I work with some incredible clients (you know who you are). When we take small steps that lead to big changes, a little bit of magic happens. Almost anything becomes possible. How lucky am I to be a part of that process. Whether psychotherapy or personal coaching fits where your life is right now, I have space for two new clients. Recommend me or message me and let’s create some magic. 🫶 M+353876085511

06/10/2024

Just decide to love the heck out of your life and if you truly can’t, then you simply must make it more loveable.
Change things around.
Move things out, add things in.
It’s your life.
You can do that.
Do whatever you need to do to get any kind of joy, every day.
And start now, right this minute.
The future is promised to no one, what are you waiting for ?
This is it my friend, this is it.

- Donna Ashworth

31/08/2024

I’m moving differently now, because I am different. I’ve changed, l’ve grown, l’ve bloomed, I’ve leveled up. I finally realized that access to me is a privilege.
My space doesn’t have room for just anyone to come as they please.
In the growing, through the dark, in all of my light, l’ve learned to protect my peace.
I put in a change of address a long time ago, but this time, I changed the address to my soul. If you reach me, it’s because I want you to. 💛
- Stephanie Bennett-Henry

🎨unknown

27/08/2024

May you never be the reason why someone who loved to sing, doesn’t anymore. Or why someone who dressed so uniquely, now wears plain clothes. Or why someone who always spoke so excitedly about their dreams, is now silent about them.
💛
Quote by Sharouk Mustafa Ibrahim
Image by

18/08/2024

Follow your dreams 💛 a few interesting tales ….
1. Nokia refused Android
2. Yahoo rejected Google
3. Kodak refused Digital Cameras

𝙇𝙚𝙨𝙨𝙤𝙣𝙨:
1. Take chances
2. Embrace the Change
3. If you refuse to change with time, you’ll become outdated

𝙏𝙬𝙤 𝙢𝙤𝙧𝙚 𝙨𝙩𝙤𝙧𝙞𝙚𝙨:
1. Facebook takes over whatsapp and instagram
2. Grab takes over Uber in Southeast Asia
Lessons:
1. Become so powerful that your competitors become your allies
2. Reach the top and eliminate the competition.
3. Keep on innovating

𝙏𝙬𝙤 𝙢𝙤𝙧𝙚 𝙨𝙩𝙤𝙧𝙞𝙚𝙨:
1. Colonel Sanders founded KFC at 65
2. Jack Ma, who couldn’t get a job at KFC, founded Alibaba and retired at the age of 55.

𝙇𝙚𝙨𝙨𝙤𝙣𝙨:
1. Age is merely a number
2. Only those who keep trying will succeed

𝙇𝙖𝙨𝙩 𝙗𝙪𝙩 𝙣𝙤𝙩 𝙡𝙚𝙖𝙨𝙩:
Lamborghini was founded as a result of revenge from a tractor manufacturer who was insulted by Ferrari founder Enzo Ferrari.

𝙇𝙚𝙨𝙨𝙤𝙣𝙨:
Never underestimate anyone, Ever!
✅Just keep working hard
✅Invest your time wisely
✅Don’t be afraid to fail

- 𝙻𝚒𝚏𝚎 𝙸𝚗𝚜𝚙𝚒𝚛𝚊𝚝𝚒𝚘𝚗 💛