Sara Rae - Psychological Therapy Fife

12/11/2025

This was my first post as a life coach, written four years ago. Reading it back was really nice, it prompted me to revisit my old letter and write a new one, reflecting on how much I’ve changed, especially since becoming a mum. It’s so easy to loose sight of ourselves, to focus on our flaws, or on what we haven’t yet achieved or done.

Maybe you can have a go too 📝 it’s a lovely exercise that can really help boost your self-confidence and self-compassion 💕

Write a love letter to yourself 💌 ✍👇

My husband took this photo of me as he caught me looking in the rear mirror 📷 Self-confidence is a vital ingredient of both our own happiness and, because happiness is contagious, the happiness of those closest to us. But when was the last time you gave yourself a pat on the back, or looked in the mirror and told yourself that you liked what you saw?

Writing a love letter to yourself might sound odd (we are rarely encouraged to praise ourselves, after all) but setting out all the things you are proud of and the attributes you admire is a great way to boost your self esteem 💕

If you find it hard to get started, imagine that you are writing about your best friend 👭. Think about why they are your friend and which if their characteristics you value the most.

Self reflection 💭: My first love letter to myself was hard, I was nervous and didnt know where to start, but once I wrote that first sentence it just started to flow. This is just about you, for you to remember why your so amazing ⭐.

So get your pen and paper out and let's get started.

P.s when I'm feeling down or self-conscious I read over my letter and it helps me remember all the things I do love about me.

07/11/2025

🌙 A little reflection from today 🌿

Walking through a tunnel today made me think about depression, how it can feel like moving through a long, winding passage with no clear end. The darkness can make you forget there was ever an entrance, or that an exit even exists.

But even when you can’t see it, the light is still there — waiting just beyond the bend. And sometimes, you just need someone to walk beside you until it comes into view again. 💛

If you’re in that tunnel right now, please hold on. The light is still there, and you don’t have to walk it alone.

07/11/2025

04/11/2025

🌿 Exciting news! 🌿

I’m delighted to share that, from the 1st of December, I’ll be offering psychological therapy on Monday afternoons from this beautiful space at Riverside Therapies in Markinch, owned by the Balbirnie Fitness Centre ✨

It’s a calm, private space surrounded by trees and the gentle sound of the river, the perfect setting for reflection, growth, and healing 💚

I can’t wait to welcome clients to such a peaceful environment 🌸

I offer a free 30-minute consultation where you can learn more about CBT and how therapy could support you. Get in touch today to book your session.


💚

01/11/2025

Time by the sea with my little family ⛱️ is the perfect way to mark the end of maternity leave and the start of a new chapter in private practice ☀️

There’s something so healing about the ocean isn't there 🌊 it really helps clears the mind, eases stress, and reminds you to breathe deeply and most importantly be present 💙

29/10/2025

Amazing to be part of a space that brings together so many different therapies, a truly holistic approach to well-being 🙌✨

Physical pain, strain and needing direction or diagnosis? Go see Rae's Anatomy Physiotherapy
Psychological pain, strain, need to talk to help get your mind healthy, go to Sara Rae - Psychological Therapy Fife
Aching feet, lower limbs and nail issues? Go to one of the many phenomenonal podiatrists at Amanda's Podiatry
Needing a relaxing unwinding massage or beauty nail routine Go to Pearl and Peace Therapies
Or to join me for a deep tissue, remedial Sports massage as part of your life preservating wellness routine come see me! EASE Therapies, Movement & Wellness

Perimenopausal, menopausal heat or inflammation getting to you. Come take a dip in the sea with me too! Qualified open water coaching availability. 🌊

Between us we have about 12 degrees so you're in safe hands.
We've got you covered!

28/10/2025

I am pleased to say I now have a lovely wee room in Milnathort, near Kinross for face-to-face counselling. If anyone would like to meet, I offer a free initial phone session to discuss counselling and my way of working and to answer any questions. Feel free to share. I will mostly be there on Mondays.

www.wildflowerscounselling.co.uk

27/10/2025

New headshots at our Burntisland clinic to mark the start of my private practice journey ✨ Huge thanks to the wonderful for making me feel so comfortable behind the camera! 🤍📷

22/10/2025

When we learn to notice both, we deepen our understanding of ourselves 💖

Emotions can come fast and automatic, like waves 🌊 quick to rise and fade.

Feelings tend to linger, telling us what those waves mean 💭 a more conscious process shaped by our thoughts, body, and experiences.

21/10/2025

I’ve been working on something exciting! My very own website! 🌐 I'd love for you to check it out and let me know what you think ✨. If you’ve got any ideas to make it better (or know a bit about SEO), I’m all ears!

https://www.sararaepsychologicaltherapyfife.com/

You can also download a free Whole Life Assessment Tool from the site, it’s a great way to reflect on where you’re at, see how things align with your values, and set meaningful goals for the future. 💫

19/10/2025

I love it when we discover a new local forest walk 🌲🐿️. It reminded me that not all trees blaze with colour in autumn, some, like the pine trees, stay steady and green through every season. It’ was a quiet reminder that strength isn’t always about transformation or growth. Sometimes it’s about staying grounded, steady, and true to yourself, even when everything around you is shifting.

14/10/2025

Something that seems so simple, can have such a powerful impact!

Tuesday Tip: Take a Breath

Breathing is one of the simplest, yet most powerful ways to influence tension and pain.

When we’re stressed or in pain, our body reacts by tightening up — shoulders lift, breathing becomes shallow, and our nervous system switches into “fight or flight.” This physical tension can actually amplify pain signals, making discomfort feel more intense and recovery more difficult.

Research has shown that slow, deep breathing can lower pain levels, reduce muscle tension, and calm the nervous system. Studies suggest that breathing techniques with a longer exhale (for example, inhale for 4 seconds, exhale for 6) help activate the body’s parasympathetic system - the “rest and recover” mode. This shift helps to reduce stress hormones, ease tension, and make pain feel more manageable.

Try this simple technique:

Inhale through your nose for 4 seconds

Hold briefly for 2 seconds

Exhale slowly through your mouth for 6 seconds

Repeat for 1–2 minutes

This mindful breathing pattern can help you feel calmer, reduce muscle guarding, and give you a greater sense of control over how your body responds to pain.

Remember: You can’t always control pain, but you can control your response to it — and sometimes it starts with just one mindful breath.