Cobus Etzebeth Clinical Psychologist

27/06/2025

10 Ways to be Mentally Strong!

1. Spend 15 minutes each day practicing self-respect.

2. Try one thing that pushes you out of your comfort zone every day.

3. Let go of a bad habit.

4. Practice giving yourself positive encouragement.

5. Find your challenges and set goals to overcome them.

6. Know what you’re good at and what you need to improve.

7. Keep a journal and write down things you’re thankful for every day.

8. Write down 10 new ideas each day.

9. Take care of your body and health.

10. Make your living space a healthy and positive place.

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24/06/2025

7 Habits destroying your brain!

1. Not exercising.

Exercise improves memory by increasing the brain-derived neurotrophic factor. (Look it up!) This helps you form new synapses, improves learning, and boosts memory.

2. Not getting enough sleep.

Without quality sleep it’s harder to form and maintain pathways in your brain that let you learn and create new memories.

It’s also harder to concentrate and respond quickly.

3. Eating inflammatory foods.

What you eat has a direct effect on your mind and mood.

A diet high in foods that are dried and/or processed can lead to chronic inflammation. This can cause memory loss, confusion, depression, poor mood regulation, and even neurological diseases.

4. Having a big belly.

High body fat has been associated with a decline in gray matter, which enables us to control movement, memory, and emotions.

5. Not learning new things.

The brain is like a muscle. It grows and shrinks based on its level of activity and use.

Learning new skills stimulates neurons and forms new pathways that allow electrical impulses to travel faster.

If you’re not learning new things or skills you’re letting your brain atrophy.

6. Watching po*******hy.

Watching p**n hijacks the brain reward system and overwhelms it with cheap hits of dopamine. The result is the brain physically deteriorates in size, shape, and chemical balance.(please avoid it,you still have time)

7. Spending too much time indoors.

This deprives you from getting exposure to sunlight.

Without enough sun exposure your circadian rhythm gets affected and your serotonin levels can dip. This can lead to seasonal affective disorder and depression.

How to Build a Healthy Brain

1) Exercise regularly.

2) Get quality sleep.

3) Eat nutrient dense foods.

4) Maintain a healthy BMI.

5) Keep learning new things.

6) Stop watching p**n.

7) Spend more time outside or with nature.

Thanks for reading..😊😊

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19/06/2025

6 powerful habits to beat the afternoon slump Credit to Omar Pabani. Follow him for more. Original post below: ===== Can anyone relate to this? My energy always used to crash after lunch... Fortunately, I found some strategies that help. Here are 6 powerful habits to beat the aft...

19/06/2025

Understanding Emotional Bypassing vs. Emotional Processing: A DBT Perspective 💡 It’s tempting to brush aside uncomfortable emotions. But are we processing our feelings or just bypassing them? The difference matters for our mental health and relationships. Let’s dive into these concepts and se...

17/06/2025

Isn’t this powerful? Heard this weekend where people were looking for happiness, joy. Be it in nature, a bike ride, a favourate alcoholic drink, food, another person or in things. 🤷🏻‍♂️

17/06/2025

23/04/2025

Will Therapy Actually Help Me?

8 truths (you rarely hear) from a Psychologist:

1/ Therapy ≠ Just Talking
☑ Replaces: Venting to friends.
☑ It’s structured emotional and cognitive healing.
☑ Built on science, not sympathy.

2/ It’s for clarity, not craziness
☑ Replaces: The stigma that therapy is only for “broken” people.
☑ Most clients are high-functioning individuals seeking clarity.
☑ Emotional fitness > emotional chaos.

3/ You won’t be “fixed” — you’ll be transformed
☑ Replaces: Quick fixes or advice-giving.
☑ Therapy rewires thought patterns, not just behaviors.
☑ Healing happens through awareness + action.

4/ Therapists don’t give answers — they ask better questions
☑ Replaces: External solutions.
☑ The magic? You’ll solve your own puzzle — with guidance.
☑ Long-term empowerment > short-term relief.

5/ Not every therapist is a fit — and that’s okay
☑ Replaces: One-size-fits-all mindset.
☑ Therapy is deeply personal; comfort is non-negotiable.
☑ Your growth begins with the right match.

6/ It’s not a forever thing
☑ Replaces: Fear of being stuck.
☑ Therapy gives you tools for independence.
☑ Progress > perfection.

7/ Therapy isn’t weak — it’s one of the bravest decisions
☑ Replaces: Suffering in silence.
☑ Self-awareness is your superpower.
☑ Strong minds get help — not just strong muscles.

8/ It won’t change your past — but it will change your future
☑ Replaces: Regret and rumination.
☑ You gain power over how the past affects your now.
☑ From surviving to thriving.

You don’t need to be at your worst to get better.

Therapy isn’t about fixing you; it’s about finding you.

___________

Salman Khan

17/04/2025

• 'n Brief vir die Christen man •

Broer,

Ek gaan nie vandag vinger wys nie, maar ek gaan ook nie doekies omdraai nie, ek gaan met jou praat, man tot man.

Ons vroue is besig om te sterf.
Nie aan iets wat sigbaar is nie...
maar aan iets wat ons toelaat.

Jy sien dit dalk nie, maar ek hoor dit daagliks...
Stemme van vroue wat nie meer kan nie.
Nie dat sy nie wil nie.
Sy kán nie.

Hulle loop nie weg nie.
Hulle onttrek.
Hulle huil nie altyd nie.
Hulle sluit net emosioneel af.
Hulle breek in stilte.

Jy kla oor te min seks, maar sy’s nie meer daar nie...
Haar liggaam dalk, maar haar emosies is gesmoor deur jou onbereidwilligheid om haar noodkreet te hoor.
En hulle voel al hoe minder oor jou, oor die kinders, oor God.

Nie omdat hulle swak is nie…
maar omdat hulle al te lank moes sterk staan.
Omdat hulle te lank ons skoene moes vol staan, ons verantwoordelikhede dra.

En jy?
Jy’s aanlyn besig met p**nografie.
Jy maak vriende met drank, met dobbel, met passiwiteit.
Jy’s kwaad, stil, afwesig, onvolwasse, vol verskonings.
Jy’s te trots om hulp te vra.
Te gemaklik in jou seer.
Te selfbejammerend om jou rol te vervul.

Maar ek is nie hier om jou te oordeel nie.
Ek is hier om jou wakker te maak.
Man van God, JOU HUIS HET JOU NODIG!

Jou vrou het jou nodig.
Jou kinders kyk op na jou.
En jou stilte, jou verskonings, jou geheime is besig om hulle siele dood te maak.

As jy nie jou seer genees nie, gaan jy dit oordra aan jou kinders.
Dis jóú verantwoordelikheid dat die trauma stop, by jou.
Gaan jy opstaan, of gaan jy dit oorpass vir die volgende generasie?

So hier’s my voorstel aan jou, man tot man:

1. Sit jou selfbejammering neer. Jy’s nie die slagoffer as jy nie bereid is om te verander nie.

2. Stop die p**n. Dis nie onskuldig nie. Dis ’n opening vir duisternis. Dis die dood van intimiteit.

3. Los ander vrouens uit. As jy aandag soek, soek dit by jou vrou.
As jy wil flirt, flirt met die een wie se hand jy voor God gevra het.

4. Staak die dobbel, die drank, die rook, die verslawing. Dis nie net jou lewe wat vernietig word nie. Dis haar siel ook. Dis jou kinders se toekoms.

5. Begin bid. Nie net vir genade nie, maar vir vuur. Vir ‘n nuwe gees. Vir ‘n nuwe ruggraat. Vra God vir krag om op te staan en jou plek in te neem.

6. Los die woede. Aggressie wat nie aangespreek word nie, word mishandeling. Emosionele abuse is steeds abuse. Stop dit. Jy wil nie jou dogter leer dat dit is hoe liefde lyk nie. Jy is die voorbeeld, tree soos een op.

7. Dien God radikaal. Bekeer, weer. Nie kerk toe gaan vir die show nie, regtig dien. Bid. Leer. Volg. Sterf in jouself. Gee jou lewe oor aan God, dat Hy iets daarmee maak. Hy het 'n plan, jy wil Hom net nie vertrou nie.

8. Bou jou vrou op. Nie met woorde alleen nie, maar met konsekwente dade. Sy is moeg vir leë beloftes. Sy wil verandering sien. Sy wil strukture voel. Sy smag na veiligheid by jou. Nie breë biseps nie, emosionele sekuriteit. En vra haar onverskoning vir jare se verwaarlosing. Sy is gereed om jou te help.

9. Vra hulp. Kry mentors. Gaan vir berading. Praat met iemamd. Sien 'n sielkundige. Bel die pastoor. As jy nie weet hoe nie, leer, vra. As jy val, staan weer op. Dis nie jou foute wat jou definieer nie, dis jou aksies. Verander dit. Begin wees wie en wat God jou geskep het om te wees. ‘n Vuur vreter. ‘n Soldaat. ‘n Rots. ‘n Leier.

10. Herwin jou stem. Nie om te beheer nie, maar om te lei. Nie om te beveel nie, maar om te bedien.
Nie om af te breek nie, maar om te bou.

Man van God, dis tyd.
Nie om te blameer nie.
Nie om te skuil nie.
Nie om te wag dat sy jou red nie.

Dis tyd om jou plek in te neem.
Nie as diktator nie, maar as priester.
Nie as ‘n blinde nie, maar as herder.
En as jy nie weet waar om te begin nie, val net op jou knieë.
Want dis waar elke ware man begin regop staan.

Ek deel hierdie met jou in liefde my vriend, daar's geen oordeel. Ons almal battle.
Ons fight saam.
Ek bid vir jou, dat jy sal opstaan.
Wilco Naumann.

PS-As jy 'n vrou is deel gerus die post dat die manne in jou lewe kan lees.

En as jy my wil nooi om met die manne in jou gemeenskap te kom praat, kyk vir besonderhede in die kommentaar om 'n bespreking te maak.

12/01/2025

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