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13/02/2026

Friday Reframe: “Patterns beat collecting labels” (broken arm analogy)

This is your reminder: labels can help, but healing is the plan.

Save this if you’ve been stuck searching for the perfect label instead of building the next step.

12/02/2026

Loop Thought Thursday: “I need a label to feel okay.”

Labels can be validating. But if you feel stuck, try a pattern map: what triggers it, what keeps it going, what helps.

What’s been most useful for you?

11/02/2026

Inside the Therapy Room (ACT): “Why we don’t chase certainty”

If you’re stuck in checking/Googling/reassurance cycles, this might be why. Uncertainty is uncomfortable—but carry able.

Save for later.

10/02/2026

Mind Hack Tuesday: Overthinking vs problem-solving: the 60-second test

If your brain is doing 50 laps and you still feel stuck, try this: the 60-second test.

Comment ACTION or RUMINATION and I’ll reply with a tiny “next step” prompt.

09/02/2026

Therapist Reacts: ’3 signs you have X’ videos - what’s missing

If a “3 signs you have X” video has you panicking—pause. Context + impact + what else could explain it changes everything.

Comment MYTH and I’ll share the green flags of good mental health content.

06/02/2026

You’ve got to see what ChatGPT generated when I asked for a caricature of “me and my job” - it accidentally proved my point about AI risk.

Tonight I asked AI to create a caricature of me at work… It gave me a bald man with a beard. Spoiler alert 👀 : I’m a woman. Funny… until you realise this is the exact mechanism that creates real-world harm: a system meets incomplete information and quietly fills the gaps with default infere...

06/02/2026

Friday Reframe: “Anxious and socially effective”

If you’ve been waiting to feel “ready” before you show up—this is your reminder: you can be anxious and still do the thing.

Save for your next social plan.

Confidence

05/02/2026

Loop Thought Thursday: “If they notice I’m anxious… unbearable.”

If your anxiety symptoms feel so loud you can’t focus on anything else, remember: loud doesn’t mean danger. Stay, breathe, and let the alarm settle.

Comment SEEN if you want the step-by-step.

05/02/2026

Make it easier to talk 🗣️☕️
Time to Talk Day: 5 Feb 2026

Sometimes people don’t stay quiet because they “don’t want help”…
They stay quiet because they don’t want to be judged, fixed, or make things awkward.

So here are simple ways to make talking about mental health feel easier, even when you don’t know what to say.

1) Start with permission ✅

Try:
“Do you want me to listen, or help you problem-solve?”
It instantly takes the pressure off you both - and stops accidental unwanted advice.

2) Use open questions (not yes/no) 🔓

Instead of “Are you okay?” try:
“What’s been the hardest part?”
“What’s been on your mind lately?”
Open questions help people share more than a one-word answer.

3) Listen like it’s your only job 📵👂

Phone away. No rushing. Pauses are allowed.
You don’t need “perfect words” - presence matters more.

4) Reflect back (this is magic) 🪞

Try: “It sounds like you’ve been carrying a lot.”
Or: “So it’s been worse at night then?”
This shows you’re with them, without steering the conversation.

5) Keep it low-pressure 🚶‍♀️🚗

Side-by-side chats (walk, car ride, kettle-on chat) can often feel easier than intense face-to-face.

If you freeze, use this script:
“Hey, I care about you. I’m here. Do you want listening or solutions?” ❤️

If you think someone is at immediate risk of harm, call emergency services. For 24/7 listening support, Samaritans are available on 116 123

Share this with someone who cares but never knows what to say 🤝

04/02/2026

Inside the Therapy Room: “Safety behaviours”

Social anxiety often sticks around because of “safety behaviours” - little habits that soothe in the moment but keep the fear going.

Pick one and do 10% less this week.

Comment SAFETY and I’ll list the common ones.

03/02/2026

Mind Hack Tuesday: “Attention flip”

If you’re scanning yourself (“do I look weird?”) before you walk into a room, try the attention flip: 3 things you see, 1 sound, 1 neutral detail. Then pick your value: warm/curious/clear.

Comment FLIP if you try it.

02/02/2026

Therapist Reacts: “Replaying conversations at 2am”

If you replay social situations at 2am and only remember the “cringe clips,” you’re not alone - it’s a common social anxiety loop called post-event processing.

My Social Anxiety blog came out 1 Feb - link in bio to read it. Comment REPLAY if you want more tips.