Transformations

02/04/2026

Ride the waves

Any good surfer knows that to get the best results they have to catch the waves at the right moment and when they do they then get caught up in them, allowing that flow of ups and downs to take them along. The adrenaline of catching the next big wave keeps them going. Equally, thought, I’m sure they also know how much they can handle and when to get off.

Life with anxiety can be like that. It can be a wild, crazy ride, full of ups and downs.

One minute you’re riding high and then all of a sudden you hit a low and it feels like a big wave is about to come crashing down on you. But you can escape it. Once you recognise it’s about to happen, because if it’s happened before you will know when it’s going to happen again, you will get a sense or a feeling to warn you, you can take action.

Now that action can be something like a breathing exercise, a finger squeeze, using distraction techniques to take your mind off it or it can be talking to someone, it might even be getting the help you need so that it’s no longer a problem.

Contact me to find out how I can help.

Marina

01/04/2026

Weekly Affirmation

“I am allowed to pause and be present”

This weeks affirmation is about realising that pausing die at mean you’ll fall behind or that if you slow down you’re being unproductive.

It’s not about always doing, fixing or moving. When your body is asking for a moment do you find that you just push through?

Taking time out to pause is about awareness. Allowing you to take a moment to step back instead of pushing harder, it’s the moment you price where you are rather than rushing to where you think you should be.

Anxiety lives in the future, calm lives in the present.

Every time you pause you give your nervous stem a chance to rest.

Why do I suggest tapping the side of your hand?

In Silent Counselling it’s about accepting change and letting go of negative thought and emotions. But it also is mixing the affirmation with the physical grounding act of tapping on that acupressure point. Doing this means you’re not just telling yourself something positive you’re also letting your nervous system know that you are safe, which makes space for the message to land.

Tap on the point around 5-7 times as you repeat the affirmation 3 times out loud or silently.

Once you’re done pause and reflect. Notice how you’re feeling.

This isn’t a “fix” it’s a rewiring of your mind.

Practice it daily for the next 7 days and see what shifts.

Please share it with your friends, you never know who might need to hear this right now.

Marina

31/03/2026

My top tips for panic attacks

I’m often asked what can help deal with panic attacks, so here’s just some of the things I recommend.

🐈‍⬛ 🐕. Stroke your pet if you have one. It helps lower blood pressure and helps you feel calm.

🤗. Self Havening. I teach my clients how to use Havening. It helps dissolve the protein that hold the receptor within the brain in place. If you visit my YouTube channel you can find a video there showing you how.

🍭. Eat hard candy or sour sweets. When you’re eating a hard candy it puts you into Your parasympathetic nervous system which is rest and digest. When you’re in that you’re not in fight or flight. Sour sweets shock your senses and take you out of panic.

🎧. Stick on your headphones. It can block out sounds around you and help you relax. Music also helps reduce stress hormones.

⭐️. Star jumps. A sudden burst of energy like star jumps, or push ups require physical exertion as well as mental concentration. So by doing 5 star jumps, you’re letting your body know that you’re not having a heart attack.

🧊. Pop an ice cube. This will jolt your body out of fight or flight. It also acts as a way to distract from anxious thoughts. If you’re brave enough you can always stick your face in a bowl of cold water with ice for 15 seconds. Just remember to take a deep breath first.

These are just some of the tips that can help you feel less anxious or stop panic attacks in their tracks.

Marina

30/03/2026

February 2026 Breathwork Group this Thursdays breathwork group has unfortunately been cancelled.

All those who purchased their tickets have been refunded.

I apologies for any inconvenience this may have caused but we hope to be back to normal in May.

Marina

30/03/2026

The Havening Technique

I use a variety of different methods in my sessions to help you get the best results.

One of those methods is called Havening Touch.

Havening touch is a therapeutic technique that involves gentle touch and distraction to alleviate emotional distress and traumatic memories.

When something distressing happens the brain locks it in using tiny receptors, called AMPA receptors.

Think of them just like volume k***s on emotional memories.

When something is triggered the know turns up fast and your body reacts before you have even had time to think.

That’s anxiety.

Havening uses gentle touch to create a calming chemical shift in the brain. It’s when you’re in that calm state that those AMPA receptors “volume k***s” can be turned down.

The memory might still be there, but the emotional intensity reduces. Thought, feeling, action. If you’ve been following me for a while you’ll know I speak about that a lot.

So the brain updates the response, the body feels safer and the trigger loses its charge.

This is helping the brain rewire itself.

If you feel anxious then have a look at this video I made on how to use Havening to help you reduce it, turn down those volume k***s.

Save the video so you can go back to it at anytime.

I’d love to hear how you get on with it.

Marina

Self havening®️ to reduce stress & anxiety

27/03/2026

Mind Set Shift

Take a breath & zoom out

Sometimes when something feels overwhelming it often fills your entire field of vision. Everything else disappears and it feels bigger than it actually is.

But before you get pulled even further in just pause, take a slow breath and give yourself a little distance from the moment.

Now ask yourself “Will this matter in a month?” “What is the bigger picture that I might be missing?”

It’s not about dismissing how you feel because your feelings are valid, but it gives a bit more perspective which creates space and it’s the space that can help you change how you respond.

Something that might feel urgent now might only be temporary, what feels personal might not be intentional and what feels permanent might pass quicker than you expected.

So gently soon out.

You can write down one sentence that brings you back into perspective. It might be something simple, something that’s grounded, but write something that’s true.

There’s always a wider view available, even though in the moment you might not feel like there is, that’s often where calm lives.

Marina

26/03/2026

ℍ𝕠𝕨 𝕥𝕠 𝕘𝕖𝕥 𝕣𝕚𝕕 𝕠𝕗 𝕟𝕖𝕘𝕒𝕥𝕚𝕧𝕖 𝕥𝕙𝕚𝕟𝕜𝕚𝕟𝕘

Not all negative thoughts are bad, but most of them are useless.

Negative thinking creates an imaginary drama in your mind. It creates that “What if…” scenario. Most of your thinking is negative, around 80% of it in fact, but 95% of your thoughts are repetitive. So when you’re creating that imaginary drama in your mind it’s like you’re constantly watching re runs of a bad movie, day in and day out.

Here’s a simple little exercise to help break that pattern.

1. ɢᴇᴛ ᴀ ᴘɪᴇᴄᴇ ᴏꜰ ᴘᴀᴘᴇʀ ᴀɴᴅ ᴀ ᴘᴇɴ.

2. ᴍᴀᴋᴇ 2 ᴄᴏʟᴜᴍɴꜱ. ɪɴ ᴏɴᴇ ᴄᴏʟᴜᴍɴ ʟɪꜱᴛ ᴇᴠᴇʀʏ ɴᴇɢᴀᴛɪᴠᴇ ᴛʜᴏᴜɢʜᴛ ᴛʜᴀᴛ ʏᴏᴜ ʜᴀᴠᴇ ᴀɴᴅ ᴡʜʏ ʏᴏᴜ ꜰᴇᴇʟ ᴛʜᴇ ᴡᴀʏ ʏᴏᴜ ᴅᴏ ᴀʙᴏᴜᴛ ᴛʜᴇꜱᴇ ᴛʜɪɴɢꜱ. ʏᴏᴜ ᴄᴀɴ ᴡʀɪᴛᴇ ᴅᴏᴡɴ ᴀʙᴏᴜᴛ ʏᴏᴜʀ,

ꜰᴇᴀʀꜱ
ɪɴꜱᴇᴄᴜʀɪᴛɪᴇꜱ
ᴡʜᴀᴛ ꜱᴛʀᴇꜱꜱᴇꜱ ʏᴏᴜ ᴏᴜᴛ
ᴡʜᴀᴛ ᴀɴɴᴏʏꜱ ʏᴏᴜ ᴀʙᴏᴜᴛ ᴏᴛʜᴇʀꜱ

There’s no limit to what can be on this list.

3. ɪɴ ᴛʜᴇ ꜱᴇᴄᴏɴᴅ ᴄᴏʟᴜᴍɴ, ꜰᴏʀ ᴇᴠᴇʀʏ ɴᴇɢᴀᴛɪᴠᴇ ᴛʜᴏᴜɢʜᴛ, ᴡʀɪᴛᴇ ᴀ ᴘᴏꜱɪᴛɪᴠᴇ ᴏɴᴇ.

ɪꜰ ʏᴏᴜ ᴡʀᴏᴛᴇ ᴀʙᴏᴜᴛ ʏᴏᴜʀ ꜰᴇᴀʀꜱ, ᴡʀɪᴛᴇ ᴀʙᴏᴜᴛ ᴏɴᴇ ᴛɪᴍᴇ ᴡʜᴇɴ ʏᴏᴜ ꜰᴇʟᴛ ʙʀᴀᴠᴇ ᴀɴᴅ ʏᴏᴜ ᴏᴠᴇʀᴄᴀᴍᴇ ᴀ ꜰᴇᴀʀ.

ɪꜰ ʏᴏᴜ ᴡʀᴏᴛᴇ ᴀʙᴏᴜᴛ ʏᴏᴜʀ ɪɴꜱᴇᴄᴜʀɪᴛɪᴇꜱ, ᴡʀɪᴛᴇ ᴅᴏᴡɴ ᴀ ᴛɪᴍᴇ ᴡʜᴇɴ ʏᴏᴜ ᴀᴄʜɪᴇᴠᴇᴅ ꜱᴏᴍᴇᴛʜɪɴɢ ᴛʜᴀᴛ ʟᴇꜰᴛ ʏᴏᴜ ꜰᴇᴇʟɪɴɢ ᴄᴏɴꜰɪᴅᴇɴᴛ. ɪᴛ ᴅᴏᴇꜱɴ’ᴛ ʜᴀᴠᴇ ᴛᴏ ʙᴇ ᴀɴʏᴛʜɪɴɢ ʙɪɢ, ᴇᴠᴇɴ ᴛʜᴇ ꜱᴍᴀʟʟᴇꜱᴛ ᴏꜰ ᴀᴄʜɪᴇᴠᴇᴍᴇɴᴛꜱ ɪꜱ ᴡᴏʀᴛʜ ᴄᴇʟᴇʙʀᴀᴛɪɴɢ.

ɪꜰ ʏᴏᴜ ᴡʀɪᴛᴇ ᴀʙᴏᴜᴛ ᴡʜᴀᴛ ꜱᴛʀᴇꜱꜱᴇꜱ ʏᴏᴜ ᴏᴜᴛ, ᴘᴇʀʜᴀᴘꜱ ɪᴛ’ꜱ ᴡᴏʀᴋ, ᴛʜᴇɴ ᴡʀɪᴛᴇ ꜱᴏᴍᴇᴛʜɪɴɢ ᴘᴏꜱɪᴛɪᴠᴇ ᴀʙᴏᴜᴛ ʜᴏᴡ ɪᴛ ɪꜱ ʜᴇʟᴘɪɴɢ ᴏᴛʜᴇʀꜱ.

ɪꜰ ʏᴏᴜ ᴡʀɪᴛᴇ ᴀʙᴏᴜᴛ ᴡʜᴀᴛ ᴀɴɴᴏʏꜱ ʏᴏᴜ ᴀʙᴏᴜᴛ ᴏᴛʜᴇʀꜱ ᴡʀɪᴛᴇ ᴅᴏᴡɴ ᴏɴᴇ ᴛʜɪɴɢ ᴛʜᴀᴛ ʏᴏᴜ ʟɪᴋᴇ ᴀʙᴏᴜᴛ ᴛʜᴇᴍ.

It’s not easy but it works. It takes practice.

By doing this exercise right now your mind will remember it and it will become a part of your thinking process. It’s almost like you are rewiring your brain. The more you do it the easier it will become and your mind will start to recognise that when you have a negative thought that it has to look for a positive to change it.

Challenge yourself daily, even if it’s only starting with one negative thought a day. The minute you have it, look for a positive in the situation. Keep going until it becomes a natural way of thinking.

Marina

25/03/2026

Weekly Affirmation

For some people the minute they open their eyes anxiety kicks in and can have a habit of trying to make you live the whole day before it’s even begun.

Your mind runs ahead to what you have on then it plans every outcome and just piles everything up, making it feel totally overwhelming and that one day just feels too much.

But your life is not lived all at once, it is lived moment by moment.

Practice this affirmation every morning, add it to your routine maybe when you’re in the shower, getting dressed or sitting down to breakfast. Repeat it 3 times

“I can meet today as it unfolds, one step at a time”

You don’t need to have all the answers this morning or solve every problem before it’s even appeared. You just need to take the next step in front of you, then the next.

Make the decision when the moment arrives, when it’s actually time to do it and not before then.

Doing this will help your nervous system settle because it will no longer feel like it has to manage everything all at once.

So today rather than it being one overwhelming block make it a series of manageable moments that you are more capable of meeting as it comes.

Marina

24/03/2026

Thoughts are energy

Everything around you, including you, is made from energy. It’s like electricity, it’s something you can’t see, but it’s there.

Your thoughts are also energy. So be mindful of what you think as that is what you are putting out to the Universe.

Your thoughts aren’t just confined to you head, because they too are energy they reach out, like a radio station, broadcasting.

It doesn’t mean that people are reading your mind or that you’re reading theirs, it just means that the energy that those thoughts are generating are being put out, like a request, to the Universe.

Think about all the negative thoughts and feelings that you spend your time thinking about, that’s what you will attract more of. Start thinking about how it is you want to feel about something, not how you don’t want to feel.

Next time your in a crowd, on a bus or train try staring intently at the back of someone’s head, the will eventually turn and look at you.

Marina

23/03/2026

Finger meridians

Whether it’s tapping you do or even if it’s during a session of Silent Counselling each of the points in your hand releases an emotion as well as promoting good feelings.

If during a session of silent counselling these meridians come up some of the emotions you could be releasing are grief, self blame, heartache, feelings of being stuck and so much more.

Using these points also helps to promote many good feelings too. Such as being present in the moment, acceptance, joy, trust and many others.

This is just a small selection of the meridians we work on during a session. There are others that are stored in the head and body too.

Releasing the blockages from these meridians is what leaves you feeling freer, more at peace and calm.

If you’d like to know more about how this works then get in touch.

Marina

22/03/2026

I did a thing…

On Wednesday Barry, myself and our friend Helen went to London to see Abba Voyage.

It was amazing. I was totally gobsmacked by the whole thing. It was hard to believe they weren’t actually on the stage.

If you’ve not been I’d recommend going.

Have you been to see it, what did you think of it?

Marina

20/03/2026

Mindset Shift Idea

We’ve all had those moments when someone says something, you receive an email or a situation unfolds.

Before we know it we’ve reacted.

A fast response often comes from an old protective pattern. It might be the mind trying to defend, explain, fix or regain control. I know I’ve done it.

Let’s do a little experiment this week.

Take a moment to pause before reacting. Take a breath and ask yourself.

“What am I protecting right now?”
“What response would feel grounded rather than automatic?”

Sometimes we’re protecting our pride, our sense of being rich or sometimes it’s an old fear of being judged or maybe even misunderstood.

So when you pause briefly you’re giving your thinking brain a chance to join in the conversation and your response becomes a choice instead of a reflex.

So for this week experiment with a slower response, even if it’s just once. It might be you pause before replying to a message, a breath before responding in a conversation or a moment of reflection before making a comment.

You might be surprised how much clarity appears in that little space.

A calmer response creates a calmer outcome.

Marina