Dyad Psychology

01/30/2026

Be proud of your progress, even the parts no one else sees. Growth isn’t always loud or linear.

Journal Prompt:
What progress have I made recently that I don’t give myself enough credit for?

Take a moment to notice it. Let it count. 🤍

01/28/2026

🌿 Meet Fenella, LMHC

12+ years helping clients heal, grow, and reconnect with themselves. She blends EMDR, somatic work, CBT, and mindfulness, all through a culturally sensitive, person-centered approach. 💛

Fluent in Mandarin, Cantonese & Malay, she’s here to guide you toward self-compassion and resilience.

01/27/2026

Sometimes the most powerful thing you can do is pause. Therapy is a space to land ❄️

01/27/2026

Everyone faces difficult moments. What matters is how we respond to ourselves in them.

Self-compassion means meeting pain with care, reminding yourself you’re human, and allowing support to exist—within and around you.

01/22/2026

Many people think medication is the only pathway for ADHD — but therapy offers powerful support beyond medication.

Therapeutic work can help with:
• building consistent structure and routines
• emotional regulation and frustration tolerance
• reducing shame and self-criticism
• enhancing relationships and communication
• strengthening self-compassion and identity

If you or someone you care about is navigating ADHD, this article explores how therapy contributes to resilience and growth alongside or in addition to medication.

👉 Read the full post on our blog!

Ready to boost your ADHD management? Learn about common ADHD symptoms, ADHD in adults, and the powerful benefits of therapy in our latest post!

01/20/2026

Finding the right therapist takes time- and that’s okay. 🤍 Trust the process, trust yourself, and know the right support is out there.

01/19/2026

MLK Day reminds us that justice and care are inseparable.

Dr. King spoke not only of equality, but of dignity, compassion, and our responsibility to one another. Mental wellness, too, is rooted in these values: creating space to be human, to rest, to heal, and to be supported within our communities.

Today is an invitation to reflect on how we care for ourselves and how we show up for others, especially those whose voices have been historically marginalized.

🕊️ “Life’s most persistent and urgent question is, ‘What are you doing for others?’”
- Dr. Martin Luther King Jr.

01/16/2026

Feeling overwhelmed or disconnected?
This grounding exercise can help bring you back to the present moment.

Take a breath and notice:
• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

There’s no right or wrong — just gentle noticing.
Save this for when your nervous system needs a reset.

01/14/2026

At Dyad Psychology, trauma-informed care isn’t a buzzword — it’s a way of showing up with intention, respect, and compassion.

We recognize that many people carry experiences that have shaped how safe, connected, or understood they feel. Trauma-informed care means we prioritize choice, pacing, and consent in the therapeutic process. There is no pressure to share more than you’re ready for, and no expectation to move faster than feels safe.

Healing happens in a space where your autonomy is honored and your nervous system is respected. Here, your pace matters. 🤍

01/13/2026

Here's Contessa explaining a quick ritual or habit to check in with yourself. Another plus is that you could be twinning with your therapist!

01/12/2026

Stress shows up in our bodies long before we notice it in our minds. Tight shoulders, shallow breathing, clenched jaw — these are signals that your nervous system needs attention.

Mindfulness invites you to check in with your body without judgment:
- Pause and notice areas of tension
- Take slow, intentional breaths
- Allow yourself to release what no longer serves you

Even a few moments of body awareness can help reduce stress, calm the nervous system, and reconnect you to the present moment.

✨ Try it today: Notice. Breathe. Release.

01/09/2026

This week’s Feature Friday highlights Self-Compassion by Kristin Neff — a powerful resource for anyone working to soften their inner critic and build emotional resilience.

Rather than pushing for perfection or constant self-improvement, this book invites us to respond to struggle with kindness, curiosity, and understanding. Self-compassion isn’t about lowering standards — it’s about creating a more supportive inner relationship so growth can happen without shame.

A thoughtful read for anyone navigating stress, burnout, or self-doubt. 🤍