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Counselling Psychologist��

11/11/2025

Using the STOP Technique When you are Anxious or Overwhelmed:

We all have had those moments when our thoughts race, our chest tightens, and the world suddenly feels too loud, too fast, too much.
In those moments, you don’t need to have all the answers.
You just need to STOP.

It’s a simple yet powerful grounding practice to bring you back to the present.

🌸S — Stop.
Pause whatever you’re doing. Take a moment to simply be.
This is your permission to interrupt the cycle of automatic thoughts and reactions.

✨ T — Take a Breath.
Slow, intentional breathing calms your nervous system.
Try inhaling deeply through your nose for 4 counts, hold for 2, and exhale slowly through your mouth for 6.
One mindful breath can begin to shift everything.

👀O — Observe.
Notice what’s happening, inside and around you.
What are you feeling? Where do you feel it in your body? What triggered it?
Just observe, without judgment. You are gathering information, not blaming yourself.

💛P — Proceed.
Move forward with intention.
Now that you’re calmer and more aware, you can choose your next step consciously, not reactively.
It might be taking a walk, talking to someone you trust, or simply continuing your task but with clarity.

The STOP technique doesn’t erase anxiety, it helps you pause long enough to find your center again.
It reminds us that even in moments of overwhelm, we still have a choice.

I often teach this to my clients/students, but it’s also something I use myself.
Because no matter how much we know, we’re all human, learning, breathing, and finding calm, one pause at a time.

07/11/2025

As a therapist, I have learned that healing often begins when we stop trying to ‘be okay’ and start allowing ourselves to be honest.
There was a time I didn’t even realize how heavy I had been feeling because I had been carrying that weight for so long, it almost felt normal. You know that quiet kind of heaviness that doesn’t always show, but you feel it in your body, your breath, your thoughts.
Therapy became the space where that weight started to soften.
It wasn’t about being “fixed” because I learned I was never broken.
It was about having a safe place where I could start laying that heaviness down, piece by piece.
What surprised me most was how healing it felt just to be heard.
To sit with someone who doesn’t judge or rush to give answers but someone who simply listens.
They notice the words, the pauses, even the silences that hold entire stories.
With time, I began to see how so many of my patterns weren’t flaws, they were survival strategies that once helped me get through life. And that realization changed everything. Survival isn’t shameful; it’s something to honor.
Therapy slowly became less about pain and more about growth.
I began to understand my triggers, my needs, my boundaries.
I started to see myself not as “too much” or “not enough,” but as human, deeply, beautifully human.
No, therapy doesn’t take away life’s storms. But it does teach you how to find shelter, how to breathe through the chaos, and how to walk back into the sunlight a little stronger, a little softer, and a lot more you.
If you’ve been carrying something heavy for too long, maybe it’s time to give yourself the chance to set it down — even just a little!!
And as a therapist, I say this not only from what I witness in others, but from what I experience myself.
Because yes, even I seek therapy.
And every time I do, it reminds me that healing is now a destination, it’s a lifelong relationship with ourselves.
It changes the way you live, love, and see the world, one conversation, one realization, one breath at a time.💛🌼

03/01/2025

2025 energy🤍

07/03/2023

PLEASE READ CAREFULLY!!

Therapists are here for you to vent, to support, to listen. Your well being is of utmost importance to us, we care!!

19/07/2021

Use the power of your words to help the child have a positive self image. Labelling a child will only create a negative self image and in turn lower their confidence levels. Be mindful of how you are communicating with the child.🌈🌻

25/05/2021

Confident children are better equipped to deal with peer pressure, responsibility, frustrations, challenges, and both positive and negative emotions.

And what is the KEY factor in developing a child’s confidence, it’s
YOU(child’s parents/guardians and Building a child’s confidence doesn’t have to be an intimidating or complicated task. Use empowering statements to make the child feel confident.

15/05/2021

People with high self-esteem like themselves and believe that they are capable and worthy. As a result, they make better choices, become more resilient, and push harder to reach their goals.
They’re more likely to be happy, successful, and emotionally healthy. Talk to your children in a way that their self-esteem is nurtured.

02/04/2021

Use these open-ended questions to to connect with your kids, especially at the end of the day! It opens up the dialogue between you and your child and it will also help you build an understanding relationship with the child.

09/03/2021

Positive reinforcement directly contributes to our children's positive self-talk.

Positive reinforcement can take different forms:
- Giving them a wink, a nod, a hug, a high five, or a warm smile;
- Saying, "Thank you for doing your best";
- Simply saying, "You did it!"
When we give positive reinforcement, it's important to put attention on "being" and "doing" rather than a final outcome:
"You are being helpful today. Thank you."

Another powerful technique is to simply narrate what you see in a positive, loving tone.

Our children want to be SEEN and this is how this technique makes them feel:
"You found a new way to get this done."
"You dressed up fast today and we're on time."

This would transform the child’s negative self-talk into self-love.

05/02/2021

While there is an increase in awareness about mental illness and attempts to reduce stigma surrounding it, there is another phenomenon coming up that is romanticizing mental illnesses. What it does is that it creates a glamorous and fancy portrayal of mental illness. There are many social media posts which are a misinterpretation of mental illness. Here’s the deal – mental illness is not ‘beautiful’ and it does not make you more attractive. It is a very painful physiological and well as physical experience that people go thorough everyday. It affects people’s life and relationships drastically, just like any other illness.

People use certain terms every day as if they are adjectives, as if they are something that they aspire to have. They may say things like “I’m so depressed", "Why are you so angry, don't be bipolar" or"She looks anorexic", self harm being described as tragically beautiful.

-You don’t have an Anxiety Disorder because you get nervous before your exam.
-Skipping a meal doesn’t make you anorexic.
-Being organized doesn’t mean you have OCD.
-Being sad because you fought with a friend doesn't mean you have depression.

We need to stop romanticising mental illness, as it distorts the actual issue. Mental illness is REAL. Romanticizing it is invalidation and disrespect to individuals with mental illness. We need to start a honest and open conversation about de-stigmatizing mental illness and be responsible for what we say and how we talk. If you feel you are undergoing a mental health issue visit a mental health professional, do not self diagnose as it is way more complicated than it sounds. PLEASE SEEK HELP.

06/01/2021

Stop playing down how you feel or beating yourself up. Seek therapy if you feel the need to speak about how you’re feeling or if are having trouble dealing with your thoughts. Therapy helps you become a fully functioning person and works wonders with your mind. It leads to a healthier way of living🌸
⠀
How you feel is most important and you’re allowed to talk about that. ✨🧠

02/01/2021

Let’s make mental health a priority this year🧠❤️

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