Mandy Perkins Wellness Counsellor & Coach

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Mandy Perkins Wellness Counsellor & Coach

Counsellor & Coach | Trauma, Anxiety, Relationships
Here for the moments you don’t post about - the hard, the healing, and the everyday.

Hi, I’m Mandy — a mom, wife, and Specialist Wellness Counsellor. I support women and couples through the unseen, unspoken moments of life — whether that’s anxiety, trauma, grief, burnout, or navigating big transitions. With over 20 years of experience in the wellness space, my approach is grounded, gentle, and practical. I create a safe space for you to feel, heal, and move forward — without pressure or performance. Whether you’re here for emotional support, a space to unpack life, or just a moment to catch your breath… you’re in the right place.

🤍 www.mandyperkins.co.za

01/09/2025

Spring reminds us that even after the hardest winters, new life finds a way.

Sometimes we don’t get to choose our season. Some parts of life are heavy, complicated, and not easy to walk away from. Yet spring still comes, reminding us that hope can grow even here, right in the middle of it.

Here’s to gentle beginnings, unexpected beauty, and the courage to keep going.

If this spoke to you today, drop COURAGE in the comments & let’s remind each other we’re not walking alone.

24/08/2025

The 5 stages of burnout 👇

Burnout doesn’t happen overnight. It builds slowly - stage by stage - until exhaustion and disconnection become your new normal.

Here’s how it unfolds:

1️⃣ Honeymoon phase – running on energy, passion, and people-pleasing.
2️⃣ Stress begins – irritability, forgetfulness, trouble switching off.
3️⃣ Chronic stress – sleep suffers, health dips, small tasks feel huge.
4️⃣ Burnout – exhaustion, numbness, running on autopilot.
5️⃣ Habitual burnout – constant fatigue, low mood, loss of hope.

👉 What stage are you?

If you see yourself in any of these stages, know this: you don’t have to stay there. Burnout can be recognised, reversed, and healed.

👉 Want support? Comment DETOX and I’ll send you my Life Detox Guide - a gentle reset to release the noise, protect your energy, and reclaim peace.

What are the stages of burnout?
How do I know if I’m burned out or just tired?
What helps with burnout recovery?
Can women recover from chronic burnout?
What are the best ways to protect my energy?

12/08/2025

It’s Not Always Bruises: The Hidden Signs of an Abusive Relationship 💛

When most people think “abuse,” they picture shouting, threats, or physical harm.

Yet abuse is not always loud… and it is not always visible.

Sometimes it shows up in the small, everyday ways you begin to change yourself:

➡️Apologising constantly, even when you have done nothing wrong
➡️Doubting your own memory and feelings
➡️Tiptoeing around their moods to “keep the peace”
➡️Feeling guilty for speaking up or having needs
➡️Losing touch with the person you used to be

What makes it even more confusing is that the person causing harm can seem warm, funny, and charming in public. That contrast can make you question yourself even more.

If you have been wondering:
❓ Why do I always feel like I am walking on eggshells?
❓ What are the signs of narcissistic abuse?
❓ Can emotional abuse cause anxiety and depression?

…then this new blog is for you.

📖 Read it here: https://mandyperkins.co.za/blog/mandy-inspired/the-subtle-signs-you-might-be-in-an-abusive-or-narcissistic-relationship

💬 You are not going mad, and you are not alone. Healthy relationships do not leave you questioning your worth or your reality - they make you feel safe, valued, and at peace.

What are the signs of narcissistic abuse in a relationship?
How do I know if I’m in an emotionally abusive relationship?
Can emotional abuse cause anxiety and depression?
Why do I feel like I’m walking on eggshells around my partner?
How do I rebuild my confidence after an abusive relationship?

04/08/2025

Ever wondered if you might be heading for burnout?

Burnout doesn’t happen overnight - it creeps in through stages.
From that first wave of excitement where you say “yes” to everything, to the quiet exhaustion that eventually takes over… most of us don’t realise where we are in the cycle until our body and mind force us to stop.

In my latest blog, I break down the 5 stages of burnout, how to recognise them, and what to do before it reaches a breaking point.

If this is something you’ve been feeling lately, take a moment to pause and read - it might be the nudge you need to start making small, life-giving changes.

👉 Read the blog here:
https://mandyperkins.co.za/blog/mandy-inspired/the-5-stages-of-burnout-and-how-to-spot-them-before-it-s-too-late

Which stage of burnout do you relate to most right now?
Have you ever noticed burnout creeping in before it hits full force?

31/07/2025

How Burnout Can Show Up in Your Body

It’s not always obvious. Sometimes it looks like brain fog, bloating, breakouts, and short tempers, not dramatic meltdowns.
And that’s why so many women miss the signs until it’s too much.

This new infographic is one of the most shared tools from my sessions, because it helps us name what we’re feeling and why it matters.

Which of these symptoms do you relate to most?
If you’re feeling it in your body, there’s a reason. And there’s also a way through.

If you got value from this today, please follow me for more tips, support, and resources to help you recover from burnout - gently, sustainably, and without shame.

Feel free to go to www.mandyperkins.co.za if you would like to find out more about how I can support you on your road to wholeness!

30/07/2025

How Burnout Can Show Up in Your Body

Burnout isn’t just mental - it can also show up physically.

That brain fog, the mood swings, the tight chest, the bloating, the sleep issues - those might not be random.

They might be burnout trying to get your attention.

So many women push through, not realising their body is in survival mode.

You’re not broken. You’re carrying too much for too long, and your body is speaking up.

💬 Which of these signs do you relate to most?

If this hit home, I created the Life Detox Guide to help you gently start releasing what’s draining you.
Find it via the link in my bio under “Tools for Calm, Clarity & Connection.” 🤍
How do I know if I’m burnt out or just overwhelmed?
Why does burnout affect my body so much?
How do I reset without dropping all my responsibilities?
Is burnout a trauma response?
Can burnout look like anxiety?

28/07/2025

Burnout doesn’t just come from doing too much.

It comes from holding too much - too many emotions, too many responsibilities, too much pressure to keep it all together.

If that’s where you are… I see you. I’ve been there too, and it’s why I created the Life Detox Guide - not as a fix, but as a gentle path back to you.

In this week’s blog, I’m sharing my story and one small thing you can do today to start releasing the emotional load. 🤍

👉 Read it here:
https://mandyperkins.co.za/blog/mandy-inspired/you-don-t-have-to-carry-it-all-self-love-boundaries-burnout

Need support in this space? I offer 1:1 counselling for women navigating burnout, overwhelm, or life transitions. You don’t have to carry it all alone.

14/07/2025

Want to know one of the best things you can do for your mental health?

Heal your nervous system.

So many of us are living in a constant state of fight or flight — stressed, overwhelmed, and wondering why we feel so on edge all the time.
The truth? Your body’s not broken. It’s just trying to keep you safe.

In this blog post, I’m sharing:
🌿 Why your nervous system might be stuck on high alert
🌿 3 simple ways to start calming it
🌿 A free guide with my favourite relaxing exercises

If your nervous system is begging for a little peace… this one’s for you.

💛 Read it here:
👉 https://mandyperkins.co.za/blog/mandy-inspired/want-to-know-one-of-the-best-things-you-can-do-for-your-mental-health

22/06/2025

We often think we should be over it by now.
But trauma doesn’t live in the past - it lives in the body.
Even if it happened years ago… even if you didn’t see it as trauma… it can still shape how you feel, think, and respond today.

If you’ve ever wondered why you feel stuck, anxious, numb, or constantly on edge, this might be why.

🧠 I wrote this blog to help make sense of the lingering effects of unprocessed trauma and how healing is still possible.

🌿 Read the full post here:
👉 https://mandyperkins.co.za/blog/mandy-inspired/can-trauma-affect-you-years-later

And if you’re looking for support, I’d be honoured to walk alongside you

15/06/2025

To the dads who show up, even when it’s hard, even when no one sees.

Today we see you.
The ones who are trying their best.
The ones who love deeply, lead gently, and carry more than they let on.

To the men who are navigating fatherhood, missing their dads, or grieving what could have been - you’re not alone.

Fatherhood isn’t about being perfect - it’s about presence, love, and trying again.

Thinking of all the fathers, father figures, and those who feel today a little deeper.

🖤 If this day brings up anything for you, you’re welcome to reach out.

12/07/2024

🍽️ DINNER IDEA FOR THE BUSY MOM! 👩💼👩🏼‍💻

I have seen this recipe doing the rounds on the gram, so I wanted to try it this week.

Recipe:
🫶🏽Put Broccoli, cherry tomatoes and a few blocks of feta into a roasting pan.
🫶🏽I added some chicken breasts on top for some protein.
🫶🏽Add your herbs of choice
🫶🏽& then place into an oven to cook.

Once cooked, take the chicken breast out and cut it up.
Then mix the feta into the veggies and add the chicken breast again.

I served mine with Quinoa, much to Olivia's disgust, so if you have kiddies, serve their mix with pasta.

IT WAS YUMMY! 😋
In Olivia's words, "Mommy, this tastes like pizza!"

📸 If you try this, share your thoughts and versions in the comments below! 👇

HUGEST LOVES
Mandy
🫶🏽

Inspiration: From Instagram

19/06/2024

🌟 “Your life does not get better by chance, it gets better by change.” 🌟

Ladies, are you ready to take charge of your life and step into your true potential? ✨ Change isn’t something that happens to us—it’s something we create. We open doors to growth, transformation, and a brighter future when we embrace change. 💪

Join me on a journey of renewal and empowerment. Let’s break free from limiting beliefs and make intentional choices that lead to a fulfilled and purposeful life. 🌺

💡 Here’s how you can start today:

1. Reflect on Your Goals: What areas of your life need a change? Ask God to help you identify these areas and for wisdom to set clear, achievable goals.
2. Take Small Steps: Change doesn’t have to be drastic. Start with small, consistent actions that move you closer to your goals.
3. Stay Positive: Embrace a mindset of growth and positivity. Believe in your ability to create the life you desire.
4. Pray Continually: Remember God is with you & if you allow Him to, He will guide you every step of the way.

Remember, with God, you hold the power to transform your life. Let’s make today the day we choose change over chance. 🌈✨

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