Hand In Hand Psychotherapy

18/02/2026

💛 Random Acts of Kindness Week 💛
This week is a reminder that kindness isn’t only something we offer to others. It’s something we can practice with ourselves — especially when we’re struggling.

For many people, difficult days come with an inner voice that is critical, impatient, or full of “I should be doing better.” Yet when someone we care about is having a hard time, we’re often gentle, understanding, and compassionate.
- Would you talk to a loved one the way you talk to yourself on a difficult day?

Self-kindness isn’t about ignoring challenges. It’s about responding to them with support rather than judgement.
The way you speak to yourself matters. Small shifts in self-compassion can have a meaningful impact on your wellbeing.

Ways to practise self-kindness this week:
💛 Notice your self-talk and gently soften it — name when you’re being harsh and pause
🫶 Replace criticism with understanding (“This is hard” / “Anyone in my position would struggle”)
⏳ Allow yourself rest without earning it first
🤍 Lower the bar on one expectation — aim for “enough,” not perfect
🌿 Meet your basic needs where you can (food, water, sleep, fresh air)
📵 Take a short break from comparison or social media
🛋️ Reach out for support — you don’t have to carry things alone

A gentle goal for this week: try one small act of kindness towards yourself, and one towards someone else. Small things count — and they matter.
For example: make yourself a warm drink and sit for five quiet minutes, or send a simple message to someone saying, “Thinking of you — no need to reply.”

If you’d like support for yourself or someone in your family, Hand in Hand Therapy offers counselling and psychotherapy for children, young people, and adults.
To book a session, call 07731 422 400 or email amber@handinhandtherapy.co.uk

16/02/2026

✨ New blog post: What is Anxiety? Causes, Symptoms and Treatment Options

Check it out here 👉 https://www.handinhandtherapy.co.uk/blog/what-is-anxiety-causes-symptoms-and-treatment-options

Feel free to like, share or save for later 💛

Learn about what is anxiety, its causes, symptoms, and treatment options. Discover how anxiety disorders can affect your thoughts, emotions, and body, including panic attacks, constant worry, racing heart, chest tightness, and sleep difficulties. Explore evidence-based therapy approaches such as CBT

10/02/2026

💛Children’s Mental Health Week 💛
This week is a reminder that every child deserves to feel safe, heard, and supported.

Children can have big feelings that aren’t always understood — and when they don’t yet have the words, those feelings often show up in other ways. Changes in behaviour, sleep, school, or relationships can all be signs of worries, sadness, anger, or overwhelm, and they are worth noticing with care.

Ways to support children’s mental wellbeing:
🧸 Help children name feelings through conversation, play, books, or drawing
👂 Listen without rushing to fix or minimise
🗣️ Validate their experiences (“That makes sense” / “I can see that was hard”)
⏳ Keep routines gentle, predictable, and reassuring
💛 Prioritise connection, especially during difficult moments
🛋️ Consider therapy too — some children find it easier to open up to a neutral, trusted professional than to the people closest to them

When children feel understood, they feel safer. When they feel safer, they are better able to cope, learn, and grow.

If you’d like support for your child or yourself, Hand in Hand Therapy offers counselling and psychotherapy for children, young people, and parents.
To book a session, call 07731 422 400 or email amber@handinhandtherapy.co.uk

05/02/2026

💬 Time to Talk Day is here 💬
A reminder that talking — really talking — can change everything.

You might not realise how much you’re holding until someone asks: “How are you, really?”

Do you notice yourself…
💛 Keeping things to yourself because it feels safer?
💛 Struggling to find the words for what you’re feeling?
💛 Wondering if your worries are “big enough” to share?
💛 Feeling isolated even when you’re surrounded by people?
💛 Carrying a heaviness that never quite lifts?

Here’s what matters:
✨ Your experience is valid, and it deserves space.
✨ Talking isn’t self-indulgent — it’s essential.

When you finally say out loud what you’ve been carrying, something shifts. You’re not alone with it anymore. You feel seen and supported — whether that’s through a trusted friend or family member, or in counselling.

Counselling offers a warm, confidential space where your story matters, your feelings make sense, and you can explore what’s really going on without judgement or pressure.

If you’ve been thinking about talking to someone, this is your moment. I offer a warm, confidential space to explore whatever is on your mind — at your own pace, in your own way.

Sessions are available face-to-face, online, and by telephone.
Learn more: www.handinhandtherapy.co.uk

21/01/2026

✨ Counselling: Myth vs Reality✨
When you’re thinking about counselling, it’s really common to hesitate — not because you don’t want support, but because you’re not sure what counselling will actually be like. You might wonder if your problems are “big enough,” worry you’ll get judged, or feel nervous about what you’d even say. For a lot of people, the fear of the unknown is the biggest barrier.

Here are some common MYTHS vs FACTS:
🌿 1) MYTH: Counselling is only for people in crisis
✅ FACT: Counselling can support you with stress, anxiety, low mood, relationship difficulties, burnout, grief, confidence, or feeling stuck — and it can also help with anything impacting your wellbeing, such as trauma, self-esteem struggles, life transitions, parenting pressures, work stress, anger, panic, loneliness, overwhelm, identity concerns, or simply feeling “not like yourself.”

🧠 2) MYTH: A counsellor will give advice or tell me what to do
✅ FACT: Counselling is collaborative. You set the pace, and together we explore what’s going on and build tools that fit you. A counsellor doesn’t tell you what decisions to make — they help you gain clarity, understand patterns, and choose what feels right for you.

💛 3) MYTH: I’ll be judged
✅ FACT: You don’t need the perfect words. You don’t need to justify your feelings. Counselling is a non-judgemental space where you can be honest — even if you feel messy, unsure, or embarrassed.

🌧️ 4) MYTH: Talking about it will make me feel worse
✅ FACT: It can feel emotional to open up — especially if you’ve held things in for a long time. But with the right support, those feelings become safer to sit with, easier to understand, and less overwhelming over time.

📌 5) MYTH: I have to talk about everything straight away
✅ FACT: You choose what you share and when. Counselling works best when you feel safe — and building that safety matters.

If you’ve ever thought counselling “isn’t for me,” pause and consider this:
maybe it’s not counselling you’re unsure about — maybe it’s the story you’ve been told about it 💛

If you, or someone you know, is interested in counselling, reach out to Hand in Hand Therapy.

14/01/2026

✨ Mental Health Tip: Match the Coping Skill to the Struggle ✨

When people say “use coping skills,” it can sound like there’s one right technique that works for everyone. But coping isn’t one-size-fits-all. Different situations need different supports — and what helps in one moment (like distraction) might not help in another (like problem-solving).

Coping skills aren’t about never struggling. They’re about having options — so you’re not relying on just one strategy when life feels heavy.

If you’ve ever thought “nothing helps,” pause and consider this:
maybe you haven’t found the right type of coping for what you’re facing.

Coping challenges often look like this:
💭 Maybe you try to “think positive” but still feel overwhelmed
💭 Maybe you distract yourself, but the feelings come back stronger
💭 Maybe you overtalk it, but don’t feel calmer in your body
💭 Maybe you shut down because you don’t know what else to do
💭 Maybe you’re using the same coping tool for every situation

Here are five different types of coping skills to build into your toolbox:

🌿 1) Body-based coping (regulate your nervous system)
Best for: panic, overwhelm, anger, stress spikes
• Slow exhale breathing (in 4, out 6)

🧠 2) Mind-based coping (shift unhelpful thoughts)
Best for: spiralling, overthinking, self-criticism
• “What’s the evidence for this thought?”

💛 3) Emotional coping (feel it safely, without getting stuck in it)
Best for: grief, sadness, frustration, emotional build-up
• Journal for 10 minutes (no editing)

📋 4) Practical coping (problem-solving and support planning)
Best for: stress caused by real-life pressures
• Ask: “What’s the next tiny step?”

💬 5) Connection-based coping (co-regulation)
Best for: loneliness, relationship stress, feeling unsafe inside yourself
• Message someone safe

Remember:
💛 If a coping skill isn’t working, it doesn’t mean you’ve failed — it may just be the wrong type for what you need right now.
💛 The goal isn’t perfect coping. It’s having enough options that you don’t feel stuck.

Personalised coping skills work best—talking with a counsellor/psychotherapist can help you find what fits. Support is available at Hand in Hand Therapy.

07/01/2026

✨ Mental Health Tip: January Is About Settling In, Not Speeding Up ✨

January can feel heavy. The holidays are over, the days are darker, routines restart, and pressure to “do better” suddenly feels loud. If you’re feeling flat, unmotivated, or emotionally tender, it doesn’t mean you’re doing the new year wrong. It means your system is still recovering and adjusting.

Low mood in January isn’t a personal flaw — it’s often a natural response to reduced light, disrupted routines, exhaustion, and unrealistic expectations about fresh starts.

If you’ve been criticizing yourself for not feeling inspired or energised, pause and consider this:
would you expect someone you care about to bloom in the middle of winter?

Feeling low or stuck in January often looks like this:

💭 Maybe motivation feels harder to access after the holidays
💭 Maybe your energy is lower than you think it “should” be
💭 Maybe the short, dark days are affecting your mood more than you realised
💭 Maybe you feel pressure to improve while still feeling emotionally drained

✨ Ways to support yourself through the January blues:

🌿 Set realistic intentions, not resolutions. Gentle direction is enough.
🧠 Normalize low mood. Seasonal dips are common and valid.
💛 Focus on warmth and light. Sunlight, cozy spaces, and nourishing food matter.
📋 Choose consistency over intensity. Small routines help regulate your nervous system.
💬 Talk about how January actually feels for you — not how you think it should feel.
🛋️ Speak to a therapist. January is a common time to seek support, and you don’t need to be “at your worst” to benefit.

Remember:
💛 You are not failing the new year because you feel slow, uncertain, or tired. January is a transition — not a test — and you are allowed to take this month gently and meet yourself with compassion.
💛 Feeling low in January doesn’t mean something is wrong with you — it means you’re human, adjusting, and worthy of care.

Support through counselling and psychotherapy is available at Hand in Hand Therapy if January feels heavy.

24/12/2025

Sending warmth and care to everyone this holiday season.

For some, this time of year brings happiness; for others, it can feel heavy or complicated. Whether you are celebrating, grieving, coping, or simply getting through the day, may you treat yourself with kindness and compassion. Support is available, and it’s okay to reach out when things feel hard.

17/12/2025

✨ Mental Health Tip: A Healthy Mind Responds — An Unhealthy Mind Reacts ✨

During stressful seasons like Christmas, the difference between a healthy and an unhealthy mind isn’t about never feeling overwhelmed — it’s about how you relate to what you’re feeling.

A healthy mind doesn’t avoid discomfort.
It notices emotions, pauses, and chooses responses with care.

An unhealthy mind often feels rushed, self-critical, or stuck in survival mode — reacting automatically through people-pleasing, withdrawal, overworking, or emotional shutdown.

Neither makes you a bad person.
One simply means your system may be under strain.

💭 An unhealthy mind says:
• “I should cope better.”
• “I can’t let anyone down.”
• “If I stop, it will fall apart.”

💭 A healthier mind shifts to:
• “This is hard — and that’s okay.”
• “I’m allowed limits.”
• “I can slow this down.”

🤍 A healthy mind isn’t perfect.
🤍It is curious rather than cruel.
🤍 It seeks regulation, not self-punishment.
🤍 It allows rest, boundaries, and emotional honesty.

✨ Ways to move toward a healthier mind during demanding times:
🛋️ Consider therapy. A therapist can help you notice patterns, soften self-criticism, and build healthier responses over time
🌿 Pause before reacting. One slow breath can interrupt autopilot.
🧠 Name what you’re feeling without judging it. (“This is stress,” not “I’m weak.”)
🛑 Set one boundary — even a small one. You don’t have to attend everything or please everyone.
📉 Reduce emotional overload. Less explaining, less fixing, less forcing yourself through.
💬 Share honestly with someone safe. Regulation happens through connection.

✨ Remember ✨
You don’t develop an unhealthy mind because you’re failing —
it often develops because you’ve been coping for too long without enough support.

A healthier mind isn’t about changing who you are.
It’s about learning how to treat yourself with safety, compassion, and choice — especially when life feels heavy.

If this season is amplifying pressure, guilt, or emotional fatigue, therapy can offer a calm, non-judgmental space to pause, reflect, and feel less alone with what you’re carrying.

10/12/2025

✨ Mental Health Tip: You Are Still Worthy on Your Hardest Days ✨

Some days, simply showing up — even quietly and with very little energy — is more than enough. Not every day will be productive, and your capacity will naturally rise and fall. That doesn’t make you broken. It makes you human.

Struggling doesn’t mean you’re failing. It means you’re responding to real emotional weight — stress, grief, burnout, or quiet exhaustion that doesn’t always have words.

If you’ve been judging yourself for not “doing enough,” pause gently and ask what you would say to a friend in your place. You may notice your inner voice is far harsher than your compassion.

💭 Maybe you’re moving more slowly than usual…
💭 Maybe your motivation feels distant or unpredictable…
💭 Maybe your mind feels foggy, your body feels heavy, or your emotions feel closer to the surface than you’d like…
💭 Maybe you’re functioning on the outside while struggling on the inside…

🤍 None of this means you’re weak.
🤍 It means your nervous system may be tired, overwhelmed, or in need of safety and gentleness.
🤍 It means something inside you needs care, not criticism.

✨ Ways to support yourself on low-energy days:
🌿 Lower the bar with intention. Ask, “What’s the smallest kind step I can take today?”
🧠 Separate worth from output. You are valuable regardless of what you achieve.
💛 Rest without guilt. Rest is not a reward — it’s a necessity.
📋 Prioritise one thing. One completed task is enough for today.
💬 Let someone know how you’re really doing. You don’t have to carry it alone.
🛋️ Speak to a therapist. A safe, supportive space can help you make sense of what you’re feeling and feel less alone.

You don’t need to be coping perfectly to deserve care, and you don’t need to be “strong” to be worthy of support. You are allowed slow, messy days and still deserve compassion.

Remember: Struggling doesn’t mean you’re failing — it means you’re human.

If you’re feeling stuck in pressure, shame, overwhelm, or emotional fatigue, therapy can offer a safe, non-judgmental space to explore what’s going on. It’s not about being broken — it’s about understanding yourself with greater compassion.

26/11/2025

✨ Mental Health Tip: It’s Okay If the Festive Season Feels Heavy — Your Feelings Are Valid ✨

The holidays are often painted as a time of joy, togetherness, and celebration — but for many people, this time of year can stir up stress, grief, loneliness, or old emotional wounds.

If the festive season feels complicated for you, you’re not alone.

💭 Maybe you notice old family dynamics resurfacing…
💭 Or feel pressure to be cheerful when you’re running low inside…
🤍 Maybe you’re missing someone deeply…
🤍 Or trying to navigate gatherings that feel draining instead of uplifting…
🤍 Or simply feeling overwhelmed by expectations, commitments, or memories that resurface at this time of year…

Here’s the truth: Your emotional experience is valid — even if it doesn’t match the “festive” mood around you.

The holiday season can amplify feelings we’ve tucked away during the year, and that can be a lot to hold.

✨ Here’s how you can support yourself this holiday season:

🌿 Set gentle boundaries.
It’s okay to say no or choose quieter plans when you need to.

🧠 Know your limits.
When things feel heavy, pause and give yourself space to breathe.

💛 Find small moments of calm.
A walk, journaling, or a quiet cup of tea can help ground you.

🎁 Redefine holiday joy.
Joy can be rest, softness, or simply getting through with compassion.

💬 Reach out.
Talking to someone you trust — or a therapist — can ease the load.

Therapy offers a warm, non-judgmental space to explore the feelings the holidays tend to bring up. It isn’t about being “broken.” It’s about understanding yourself, healing old wounds, and finding steadiness in times that feel overwhelming.

🤍 You deserve peace, comfort, and support — during the holidays and always.

If you or someone you care about is considering therapy, I offer a safe, confidential space to talk and feel heard.
Sessions are available face-to-face, online, and by telephone — so you can choose whatever feels right for you.

You can find out more at: www.handinhandtherapy.co.uk

19/11/2025

✨ Men’s Mental Health Tip: Strength Doesn’t Mean Silence ✨

Many men are taught to “handle it,” to stay strong and steady no matter what’s happening inside.
But even the strongest foundations struggle when they carry too much for too long.

You might feel it in the quiet moments — holding everything together for everyone else, while no one sees the weight you’re carrying.

💭 Do you notice yourself…
• Shutting down instead of opening up?
• Carrying stress because you feel you “should” cope alone?
• Staying composed even when you’re overwhelmed?
• Avoiding emotions because they feel unfamiliar or “too much”?
• Feeling disconnected, numb, or unsure of what you need?

Here’s the truth:
You don’t have to tough it out alone.
Seeking support isn’t weakness — it’s wisdom.

Remember this: Your emotions don’t make you less.
They make you human — and worthy of care.

Therapy isn’t about being “broken.”
It’s about becoming more grounded, self-aware, and connected — in your life, your relationships, and yourself.

✨ Therapy can support men by helping to:
🧭 Break old cycles
🧠 Build emotional clarity
💬 Improve communication
💔 Process past experiences
🌿 Create balance and healthy boundaries

If you or a man you care about is considering therapy, I offer a warm, confidential space to explore whatever you’re carrying — at your own pace, in your own way.

Sessions are available face-to-face, online, and by telephone.
Learn more: www.handinhandtherapy.co.uk
💛