COLE Counselling

07/11/2025

🐧 Be Like the Penguins 🐧

When life feels cold, chaotic, or uncertain — penguins huddle together.
They don’t try to do it all alone.
They lean in, share warmth, and take turns holding space for one another.

There’s something beautiful in that reminder:
You don’t have to be strong by yourself.
You can lean on others. You can rest. You can breathe.

Some days, being a penguin simply means standing side by side, surviving the storm together. 💙

06/11/2025

05/11/2025

🎆 Fireworks & Mental Health 🎆

As beautiful as fireworks can be, they can also be incredibly overwhelming for many people — and animals too.

💥 For some, the loud bangs and flashes can trigger anxiety, panic, or distress, particularly for those with:

PTSD or trauma histories

Sensory sensitivities (including those on the autism spectrum)

Veterans and emergency responders

Those who simply find sudden noise unsettling

If you or someone you know struggles during this time, here are a few gentle reminders:
🕯️ Prepare – use noise-cancelling headphones, close curtains, and create a calm space.
🌿 Ground yourself – focus on breathing, hold something comforting, or play soothing music.
💬 Communicate – let neighbours or friends know how fireworks impact you.
💗 Be kind to yourself – you don’t have to “just get over it.” Your feelings are valid.

Let’s remember that celebration looks different for everyone.
Be considerate, check in on others, and choose compassion over judgement this fireworks season. ✨

26/10/2025

🌱 Taking the First Step Can Feel Overwhelming 🌱

Starting something new — whether it’s reaching out for help, trying therapy, or making a life change — can feel daunting. That first step often feels the hardest because it’s unfamiliar, uncertain, and full of “what ifs.”

💛 You’re Not Alone: Feeling nervous, scared, or unsure is completely normal. Every journey starts somewhere, and courage isn’t the absence of fear — it’s moving forward despite it.

💡 Tips to Make the First Step Easier:

Break it down into smaller steps: You don’t need to solve everything at once.

Reach out to someone you trust for support or encouragement.

Remind yourself: taking action is already a victory, even if it feels small.

Remember: you don’t have to see the whole staircase — just take the first step. Every step after that becomes a little easier.

24/10/2025

Juggling Life During Half Terms: The Reality of Parents, Carers, and Kids

Half term can feel like a double-edged sword. On one hand, it’s a break from the usual school routine. On the other, it can feel like life suddenly becomes a balancing act of schedules, commitments, and expectations.

The Emotional Rollercoaster

Parents and carers often experience a mix of excitement, stress, and guilt. You want your children to have fun, but also want to keep them safe, engaged, and happy. At the same time, you might be juggling work, household tasks, or simply trying to find a few moments for yourself. It’s easy to feel stretched thin.

Children also feel the shift. Their routines change, which can affect sleep, behaviour, and mood. They may crave attention and stimulation, which means adults are expected to be constantly “on” to meet their needs.

Finding a Balance

The key is to give yourself permission to embrace imperfection. Half term doesn’t have to be packed with activities every day. Simple routines, short creative projects, or even quiet downtime can make a huge difference for both children and adults.

Some strategies to help:

Plan realistically: Prioritise a few key activities instead of overloading the week.

Include downtime: Let both adults and children recharge with quiet moments.

Be flexible: Things won’t go perfectly — and that’s okay.

Self-care matters: Take a short walk, enjoy a cup of tea, or schedule a few minutes just for yourself.

Embracing the Chaos

Half term is a reminder that life is messy, but that doesn’t make it unmanageable. By accepting that things won’t be perfect, and by carving out little moments of calm, you can navigate the week with less stress and more joy.

Remember: it’s okay to juggle. It’s okay to pause. And it’s okay to celebrate the little wins along the way — even if it’s just getting through the day!

22/10/2025

🌿 Creating a Calm Space for Your Mind and Body 🌿

Life can feel overwhelming, but having a space to pause, breathe, and reset can make a huge difference. Your calm space doesn’t need to be big — it just needs to feel safe and soothing.

Tips to create your calm space:

🕯️ Light: Use soft lighting or candles.

🌸 Nature: Add plants, flowers, or natural elements.

🎵 Sound: Play calming music, nature sounds, or white noise.

🛋️ Comfort: Include cushions, blankets, or a comfortable chair.

✨ Personal Touch: Add objects that bring you peace — photos, crystals, or a journal.

Use this space to breathe, reflect, or practice mindfulness whenever you need a reset. Even a few minutes can help you feel grounded and restored.

20/10/2025

🌟 Celebrate Every Achievement, Big or Small! 🌟

Sometimes we get so caught up in what’s next that we forget to acknowledge how far we’ve come. Every step forward counts — whether it’s getting out of bed on a tough day, completing a task you’ve been avoiding, or reaching a long-term goal.

Recognising your progress boosts self-esteem, strengthens resilience, and reminds you that growth is happening, even if it’s slow. 🎉

💡 Tip: Take a moment each day to write down one thing you achieved — no matter how small. Over time, you’ll have a powerful reminder of your strength and progress.

Remember: Your journey matters. Every step matters. 💛

15/10/2025

As the dark nights draw in, it’s easy to feel our mood shift with the seasons. The shorter days, colder air, and quiet evenings can sometimes feel heavy — but they also invite us to slow down, reflect, and nurture ourselves in gentler ways. 🌙✨

This is the season of candles, blankets, and deep conversations. The season of rest after long months of rushing. A reminder that just like nature, we too need time to retreat, recharge, and prepare for brighter days ahead.

So if you find the darkness creeping into your thoughts, remember: light still exists. Sometimes it’s in small rituals of self-care, sometimes in the warmth of connection, and sometimes simply in giving yourself permission to pause.

The dark nights don’t last forever — and neither do heavy moments. 💛

13/10/2025

There was a time when I looked everywhere outside of myself for acceptance. I thought if others approved of me, liked me, or praised me, I would finally feel whole. I chased validation in people, places, and moments that were never truly mine to hold on to.

But the truth is — acceptance begins within. The more I’ve learned to sit with myself, the more I’ve realised that peace comes from being content with who I am, not who the world expects me to be. 🌿

Contentment feels like a quiet calm in my chest, a gentle knowing that I am enough exactly as I am. It doesn’t mean I stop growing or striving — it means I no longer measure my worth through someone else’s lens.

When people ask me now, “Who do you look up to?” I no longer list the famous, the influencers, or those I once believed had it all figured out. Instead, I reply simply: me.

Because I’ve walked through challenges, grown through pain, and kept moving forward. And that deserves recognition.

I am enough. ✨

10/10/2025

Empowerment is powerful — but it comes with responsibility.

When we rise into positions of influence, leadership, or even just being seen as “higher up,” our words and actions carry extra weight. A single comment can inspire someone to believe in themselves… or leave a lasting wound.

True empowerment isn’t about holding power over others — it’s about lifting others with us. 💛

How we treat people when we’re in a place of strength directly affects their confidence, self-worth, and mental health. Let’s choose kindness, encouragement, and integrity. Because when we rise, we should bring others with us. 🌱

08/10/2025

✨ Just be YOU. ✨
Life isn’t about fitting into someone else’s box — it’s about finding joy in the little things, laughing loud, and doing what makes your soul feel light.

Fun is medicine. Happiness is healing. And being yourself? That’s your superpower. 💛