Sara Rae - Psychological Therapy Fife

08/03/2026

Happy International Women’s Day 🌼

Today I’m thinking about the women who have shaped me.

The women who showed me what strength really looks like, not just the loud, obvious kind, but the quiet resilience that carries families, friendships, and communities every single day.

The women who helped me grow into who I am, as a woman, as a mother, as a wife, and as a therapist.

You reminded me to trust myself when motherhood felt overwhelming.

You showed me what compassion and patience look like in relationships.

You helped me learn how to hold space for others in my work.

Some of you guided me with words.
Some of you taught me just by being who you are.

Women have this incredible way of shaping each other’s lives, often without even realising it.

Today I’m grateful for the strength, wisdom, honesty, and kindness that women pass on to one another.

To the women who held my hand, lifted me up, and helped me become the person I am today 🥰 thank you 🙏🌼

Painting by artist Claudia Tremblay 🎨

03/03/2026

As a therapist I’ve been reflecting a lot on the rise of AI in therapy spaces. It’s a topic that brings both excitement and caution so I think it deserves a balanced conversation.

What are some of the Pros of AI in Therapy:

AI can increase accessibility. For people on long waiting lists, living in rural areas, or feeling unsure about starting therapy, AI tools can offer immediate support. They’re available 24/7, which matters during moments of distress that don’t wait for office hours.

AI can also help with structure, mood tracking, journaling prompts, psychoeducation, and CBT-based exercises. For some individuals, especially those who struggle to open up face-to-face, interacting with AI can feel less intimidating. It can be a stepping stone TOWARD human therapy.

And let’s acknowledge this: AI doesn’t get tired. It doesn’t have a bad day. It can consistently provide evidence-based information when used well.

But here are the limitations we must consider!

Therapy is not just about techniques. It’s about relationship. The therapeutic alliance, the felt sense of being seen, understood, and emotionally held by another human is one of the strongest predictors of outcomes. AI cannot truly attune, read micro-expressions, sense shifts in tone, or hold silence in the way a trained clinician can.

There are also ethical considerations like privacy, data storage, crisis management, and the risk of over-reliance. AI cannot take responsibility for safeguarding in complex or high-risk situations.

And importantly, therapy involves nuance. Trauma, attachment patterns, relational dynamics, these require depth, formulation, and human judgment. AI can simulate empathy, but it does not experience empathy.

My perspective?

AI can be a tool. It can complement therapy. It can increase access and support between sessions. But it is not a replacement for the deeply human process of psychological healing.

We don’t need to fear AI BUT we do need to use it thoughtfully.

I’d love to hear your thoughts. Have you used AI for mental health support? What was your experience like?

27/02/2026

This is very exciting ✨ a psychology research study I was involved in a few years ago has finally been published 🙌

My first publication (of many, I hope!)

Working on this project made me realise how much I genuinely enjoy research alongside my clinical work. There’s something incredibly rewarding about stepping back, exploring the evidence, and contributing (even in a small way) to the wider knowledge base that shapes how we support people 📄

27/01/2026

I'm sure a lot of women can relate to this poem and the quiet power of nature to soothe and hold us with no judgement 🌳🍃

She sat at the back and they said she was shy,
She led from the front and they hated her pride,

They asked her advice and then questioned her guidance, they branded her loud, then were shocked by her silence,

When she shared no ambition they said it was sad, so she told them her dreams and they said she was mad,

They told her they’d listen, then covered their ears, and gave her a hug while they laughed at her fears,

And she listened to all of it thinking she should,
be the girl they told her to be best as she could,

But one day she asked what was best for herself, instead of trying to please everyone else,

So she walked to the forest and stood with the trees, she heard the wind whisper and dance with the leaves,

She spoke to the willow, the elm and the pine,
And she told them what she’d been told time after time,

She told them she felt she was never enough,
She was either too little or far far too much,

Too loud or too quiet, too fierce or too weak,
Too wise or too foolish, too bold or too meek,

Then she found a small clearing surrounded by firs, and she stopped…and she heard what the trees said to her,

And she sat there for hours not wanting to leave, for the forest said nothing, it just let her breathe.

~ Breathe by Becky Hemsley ~ 💕

07/01/2026

You have been warned!

07/01/2026

Forgiveness can be one of the hardest things to do, whether it’s forgiving yourself or someone else, I personally have struggled with this.

Forgiving doesn't mean forgetting or excusing what happened, it means choosing how much space it takes in your life.

Think of it more as a process, rather than a decision you make once.

Here are a few tips to help you make a start ✨

5 KEYS TO FORGIVENESS 🗝

"Forgiveness means to offer mercy and compassion to others, letting go of resentment".

There are lots of benefits to being more forgiving 👍

》Firstly it FREES you 🕊. The energy and emotion you have so deeply invested in a certain person or situation would be free to move to something that is more positive for your growth and mental wellbeing. DO IT FOR YOU!

》It gets you OUT of the victim mode!

》Evidence shows significant benefits to your PHYSICAL HEALTH.

Let's be honest though, forgiving is NOT EASY 🙈. Here are 5 key tips to help you get started 👇

• Write down your own definition for forgiveness and what it means to you. Put it where you can access it regularly.

• Practice self-forgiveness first, remember that in order to forgive others, it's important to also release judgement of and forgive yourself.

• Practice being vulnerable and an empathetic. The more we are in touch with our own pain the more we are able to forgive others.

• Its important you give yourself time to forgive others when forgiveness feels too big or too hard.

• Remember you can forgive whilst not forgetting. What happened to you happened. There’s no denying that. And you should not try to pretend that everything is back to normal.

30/12/2025

🌟 Start 2026 with a Refreshing Mindset! 🌟

As the new year approaches, it's the perfect time to reflect on your mental well-being. If you’ve been feeling overwhelmed, anxious, or just out of sorts, remember, you’re not alone, and you don’t have to navigate this journey by yourself.

I’m Sara Rae, an NHS-trained Clinical Associate in Applied Psychology. At Sara Rae - Psychological Therapy Fife I specialise in Cognitive Behavioural Therapy (CBT), supporting adults with difficulties such as anxiety, depression, low self-esteem, phobias, and Functional Neurological Disorder (FND). I also offer psychological assessment for those seeking greater clarity and understanding of their mental health.

Therapy isn't just for crises! It's a valuable opportunity to pause, gain insights, and nurture yourself at your own pace within a warm and compassionate environment.

Is 2026 the year you prioritise your mental health? If so, I invite you to reach out and explore how we can work together.

🔗 Discover more about my services: https://www.sararaepsychologicaltherapyfife.com

Let’s make this year about you! ✨

15/12/2025

🎄 Burnout at Christmas – it’s more common than we realise 🎄

I took this photo yesterday after a very needed Christmas lunch with my girlfriends 🌟. A reminder that even those of us who support others with mental health still need to pause, refill our own cups, and step away sometimes.

The festive season can quietly push many of us into burnout. Expectations, social commitments, finances, work pressures, family dynamics… it all adds up.

Some signs of burnout to watch out for:

• Feeling emotionally drained or numb
• Irritability or tearfulness over small things
• Difficulty sleeping or constant exhaustion
• Loss of motivation or enjoyment
• Feeling “on edge” or overwhelmed most days
• Pulling away from others or, conversely, feeling guilty for needing space

Here's a few gentle techniques that can help:

✨ Lower the bar – “good enough” really is enough
✨ Say no to at least one thing you don’t have the capacity for
✨ Build in small pockets of rest (even 10 minutes counts)
✨ Check in with your body: eat regularly, hydrate, breathe
✨ Stay connected to people who feel safe and restorative
✨ Remind yourself that rest is productive, not a reward

If this season feels heavy rather than joyful, you’re not failing, you’re human. And support is available if you need it.

Be kind to yourself this Christmas 💛

06/12/2025

I am so proud of my husband Marcus and everything he's built. Its been a privilege to support him along the way, and now joining him feels incredibly special 🫶

It hasn't been easy, he's had to many many sacrifices but I have no doubt it will all be worth it! Here's to to the future and all that's ahead for us at Rae's Anatomy 🥰

❤️

02/12/2025

20/11/2025

🌈 Talking About Your Feelings Matters 🌈

I love this visual because it captures something I see in therapy every day.

Before we talk about our feelings, they can feel tangled, heavy, and overwhelming. A blur of colours we can’t quite sort through.

But when we give those feelings space, language, and compassion, they often settle. They become clearer. More manageable. Sometimes even softer.

Sharing what’s inside doesn’t instantly “fix” anything, but it does help us organise the emotional mess we’re carrying.

That’s the power of being witnessed. The power of naming what hurts. The power of not having to hold all of it alone. 💛

If you’re struggling with a swirl of emotions right now, know that you don’t have to untangle them by yourself. Talking, whether with a therapist, a friend, or someone you trust is a step toward clarity and relief.

You deserve that space ✨

17/11/2025

Great advice, I've noticed a big big difference since taking the time to warm up before a training session 👌