Understand Yourself

Self-Sabotage & Getting Stuck · Habits, Change & Motivation

Empower Yourself: Therapist-Approved Questions to Conquer Self-Sabotage - part 1

So, you know you are self sabotaging and you want to find out how to stop these behaviours. You have come to the right place. This blog will give you: 4 questions therapists often ask their clients so that you can be your own therapist and stop sabotaging yourself. This is part 1. It will cover how sabotage helps you in life and how it gets you stuck long term. Part 2 will be out next week.

Self-Sabotage & Getting Stuck

10 Questions to Determine if You Are Self-Sabotaging

Do you ever wonder if you are getting the way of your chance at a happy life? Or if you are sabotaging your chance at living the life you want? If so, this blog is for you. In it you will: - identify if you are self sabotaging - learn what to do to overcome your personal form of self sabotage.

Self-Sabotage & Getting Stuck · Work, Burnout & Worth · Self-Criticism & Self-Esteem

How perfectionism can often be a barrier to success - 'Aim for average'

What if the secret to success, to crafting new habits, is to aim for average, not perfection? It's an unexpected proposition but bear with me.

Self-Sabotage & Getting Stuck · Habits, Change & Motivation

Unlocking Progress: 12 Questions to Overcome Self-Imposed Barriers

Given our recent discussions on cultivating healthy habits, I decided to create a brief questionnaire for you. This blog will help you: Figure out if you are inadvertently blocking your habit-building progress. Tell you what to do to overcome your specific self-imposed roadblocks. For those eager to transform their lives for the better, understanding personal barriers is essential. If you've ever wondered, "Am I the problem?", this blog post is for you.

Habits, Change & Motivation · Work, Burnout & Worth

Boost Productivity and Cut Chaos with Keystone Habits

Do you feel like you are constantly trying to start a million and one helpful habits but none of them stick? Do you feel like your day runs away from you, while everyone else seems to get things done with ease always knowing what is next? If so, this blog is for you. In it, you will learn: Why it's essential to focus on establishing one keystone habit rather than changing many little things simultaneously. An understanding of what keystone habits are and how they can benefit you. The often-overlooked keystone habit that, while it might sound mundane, can boost your productivity and give you a head start on your day.

Habits, Change & Motivation

The Power of Habits: Understanding the Influence of Environment on Your Behaviour

Habits, Change & Motivation · Self-Sabotage & Getting Stuck

Breaking Free From Digital Distractions and Alcohol: 5 steps to Self-Discipline & Healthy Habits

Do you struggle with scrolling on your phone and saying no to that glass of wine or cocktail or three that you said you wouldn’t drink?  If so, this blog post is for you. It will give you 5 steps to break your phone addiction and say no to alcohol going forward.

Work, Burnout & Worth · Anxiety & Stress · Self-Criticism & Self-Esteem

From Overwhelm to Optimised: Unmasking Productivity Anxiety

Productivity anxiety is feeling like you can never do or be enough, irrespective of how many hours you work, things you cross of your to-do list, or how many accomplishments you gain.

Relationships & Boundaries · Self-Sabotage & Getting Stuck

5 unexpected reasons we create drama in our relationships and how to stop this drama

Today, we're continuing our conversation about drama, but this time talking about the times drama and conflict arises in our relationships, and how and why we may not be aware of this happening. Relationships are complex and dynamic, and sometimes they can be a source of unnecessary drama. By the end of this blog you will: Be able to identify five unexpected reasons why we create drama in our relationships  Know the initial steps to breaking free from these patterns.

Self-Sabotage & Getting Stuck · Relationships & Boundaries

The Psychology of Drama: Why We Sabotage our Own Peace

Today, we're addressing a topic that’s as universal as it is intriguing: drama. No, I'm not talking about stage plays or reality TV, but the drama we inadvertently create in our own lives.

Self-Criticism & Self-Esteem

Confidence vs Self-Esteem - What's the difference?

This blog will tell you: The difference between confidence and self esteem; Why you are unlikely to improve your self esteem by gaining new skills, changing your body, or another aspect of your life that you don’t feel confident about; One way to improve your self esteem now.

Work, Burnout & Worth · Self-Criticism & Self-Esteem

I FEEL LIKE A FAILURE! What happens when we define ourselves by our work, and work isn't going well

Many of us define ourselves by our roles in life. We think of ourselves in terms of what we do for work. If we do this, what happens when work isn't going well or we lose our job? In this blog Dr Soph will help you understand how the feeling of personal failure arises, how difficulties with work can affect our sense of identity, motivation, and, how we can overcome these difficulties.

Relationships & Boundaries

Are Boundaries Selfish? The answer is more complicated than you think.

Some people say boundaries are selfish. Some say they are selfless. Some say even if they are selfish, who cares, they are important! Some say they are damaging to relationships as they are controlling. But which is it? Can boundaries be selfish? controlling? In this blog post, Dr Soph helps us understand the answer to these important questions.

Anger & Emotions · Relationships & Boundaries · Mental Health Diagnosis

Am I Allowed To Be Angry With My Partner Who Is Depressed?

This blog post from Dr Soph tackles the taboo subject of anger at a loved one who is struggling. It will tell you: Why it may be normal to feel anger when someone you love is struggling (I know it sounds odd but bear with me on this). And, how to manage this anger if and when it arises.

Anger & Emotions · Anxiety & Stress

Where Does Anger Come From? The three Main Reasons You Feel Angry (and What To Do About It).

Do you fear anger? Do you think it's dangerous:? Do you want to understand why you feel angry? And how to manage anger when it arises? If so this blog from Dr Soph is for you.

Anxiety & Stress · Mindfulness & Calming Tools

5 Reasons Why Your Breathing Exercises Are Not Working (and How To Make Them Work For You)

Do you suffer from anxiety? Stress? Anger? Or another strong emotion? Have you been told to practice breathing exercises? Did you try them and they didn't work? Or worse did they make your symptoms worse? If so, this article from Dr. Soph will tell you why this is happening and how to make breathing exercises work for you.

Work, Burnout & Worth · Anxiety & Stress

9 Ways to Prevent Burnout or Manage Anxiety as Lockdown Ends

Prevent burnout and manage anxiety as lockdown ends using these 9 steps from Clinical Psychologist, Dr Soph

Anxiety & Stress · Anger & Emotions · Mindfulness & Calming Tools

6 Ways to Switch Off The Fight-or-Flight Response and Feel Calm Again

Are you looking for ways to switch off the fight or flight response? Trigger the relaxation response and feel calm again? If so, this blog post is for you!

Anxiety & Stress · Anger & Emotions

What is stress? What is anxiety? And what is the Fight-or-Flight Response?

Hundreds if not thousands of people have written about the fight-or-flight response. Google it. You’ll find enough articles to keep you reading all year. However, I have an overwhelming desire to write about it again. Why? Because in my experience it is one of the main reasons people experience anxiety, distress, overwhelm, lose sleep, snap at others and ultimately seek therapy.

Habits, Change & Motivation · Work, Burnout & Worth

Why can't I get motivated during COVID-19?

Anxiety & Stress · Mindfulness & Calming Tools

6 Ways To Look After Yourself During This Holiday Period

Anxiety & Stress · Mindfulness & Calming Tools

2 Steps To Problem Solving When Stressed, Anxious Or Other

Mental Health Diagnosis

A Letter To Anyone With a New Mental Health Diagnosis

Getting a new diagnosis can be scary. If you have been given a mental health diagnosis, this letter is for you. You are not your diagnosis. You have not changed. You deserve love and support. Dr Soph.

Mental Health Diagnosis · Relationships & Boundaries

9 Ways To Support Someone With a Mental Health Diagnosis

Habits, Change & Motivation

The First Step to Getting Motivated - a Visualisation

Self-Criticism & Self-Esteem · Work, Burnout & Worth

Why The Feeling Of Failure Is Inescapable And Why It Has Nothing To Do With You

We grow up in a society that surrounds us with messages every minute of every day. Messages that tell us that only one kind of person is lovable, worthy, enough.

Self-Criticism & Self-Esteem · Mindfulness & Calming Tools

3 Simple Exercises in Self-Compassion

Self-Criticism & Self-Esteem

Think It's Important To Be Critical To Yourself? Think Again.

Self-Criticism & Self-Esteem · Anxiety & Stress

Should - The One Word You Need To Stop Saying Now.

Anger & Emotions · Anxiety & Stress

What Are Emotions? 2 steps to relearning what they are and how to manage them.

Relationships & Boundaries · Anger & Emotions

The very real pain of breakups. Why they hurt so much and what you can do about it.

Relationships & Boundaries

How Are Your Boundaries? 3 Steps To Setting The Boundaries You Need In Your Relationships

Anxiety & Stress

What are intrusive thoughts? Why do we have them and what should we do about them?

Mindfulness & Calming Tools · Habits, Change & Motivation

3 psychology techniques that I didn't believe in - then found out I was wrong about!

Mindfulness & Calming Tools · Anxiety & Stress

6 Ways Mindfulness Meditation Affects Your Brain (In a Good Way)

Habits, Change & Motivation

How To Change - Now You Know The Neuroscience

Habits, Change & Motivation · Self-Sabotage & Getting Stuck

Why It Is So Hard To Change - The Neuroscience Made Simple

Anxiety & Stress

The Anxiety Equation

OH YES, there is an equation for anxiety. Really. It is used in Cognitive Behavioural Therapy and you don’t have to be a mathematician to understand it. The equation is as follows…

Anxiety & Stress · Mindfulness & Calming Tools

An Easy Grounding Technique For Times When You Feel Totally Overwhelmed

Have you ever felt so out of the moment, so distressed that you could not connect with what was going on around you?  This is your go-to, emergency procedure for those times…

Mindfulness & Calming Tools · Anxiety & Stress · Anger & Emotions

2 Foolproof Ways to Relax

Overcome stress, anxiety, anger, and other strong emotions using these two scientifically backed coping skills from Dr Soph

Mindfulness & Calming Tools · Anxiety & Stress

54321 Grounding technique

A 2:25 guided audio exercise by Dr Soph.

Mindfulness & Calming Tools · Self-Criticism & Self-Esteem

Loving Kindness Meditation

A 7:38 guided audio exercise by Dr Soph.

Mindfulness & Calming Tools · Anxiety & Stress

Meditation on the breath

A 4:49 guided audio exercise by Dr Soph.

Mindfulness & Calming Tools · Anxiety & Stress

Breathing exercise

A 3:19 guided audio exercise by Dr Soph.

Mindfulness & Calming Tools · Anxiety & Stress

Mindful Breathing Space

A 4:56 guided audio exercise by Dr Soph.

Mindfulness & Calming Tools

Mind as the sky metaphor

A 3:53 guided audio exercise by Dr Soph.

Mindfulness & Calming Tools

Observing vs thinking

A 1:32 guided audio exercise by Dr Soph.