Kate Bethell Therapy

02/04/2026

Abraham Maslow’s hierarchy of needs is something I talk with my clients about.

At the base are our most basic needs such as things like feeling safe, rested, nourished. Then we move up into connection, belonging, confidence… and eventually growth and fulfilment.

When the basics aren’t in place like rest, safety, connection then everything else feels harder.

We often try to push for motivation or confidence, but sometimes what we really need is to go back to the foundation.

Rest. Safety. Regulation. Connection.

A small reminder today is that you don’t have to climb to the top all at once. Start at the base. Support yourself there. Everything else builds from that.

Kate X

01/04/2026

I love this quote. When you’re feeling stuck, it’s so easy to believe you need a full plan, maybe a burst of motivation or perhaps some big breakthrough to move forward.
What if the only thing you needed to do was take the next step… just the next one, nothing more and nothing less.

You don’t need to have it all sorted or worked out. You just need to begin, exactly where you are, with what’s right in front of you.

Kate X

31/03/2026

It’s easy to look at someone and make assumptions about how they’re doing, but we never really know what is underneath.

The body someone lives in, the life they’ve had, and the circumstances around them all influence how they think and feel and not everyone is met with the same understanding, compassion or ease.
Some people are believed straight away. Others get questioned, dismissed, or learn to keep things to themselves. Over time, that does something. It can affect how safe someone feels.

For these reasons I feel it is so important for therapy to be a place where you can make sense of your experience at your pace, and where you don’t have to prove or explain why you feel the way you do.

Please contact me if you’d like somewhere to be heard and understood and to talk through things at your own pace.

Kate X

27/03/2026

“You can’t pour from an empty cup, so take care of yourself first.”

Friday! Please take a moment to reflect, relax, and do something that brings you joy. Remember, when you’re nourished and fulfilled, you can give your best self to the world.

Wishing you all a fantastic weekend filled with self-love and rejuvenation.

Kate X

26/03/2026

I love being creative in therapy. One of the ways I sometimes work with clients is using Russian dolls (nesting dolls or matryoshkas).
They’re a simple but powerful way to explore what’s going on beneath the surface.

So often we show the ‘I’m fine’ version of ourselves, while there is so much more going on underneath. The dolls help to explore those layers, without pressure to explain everything all at once.

It’s creative, visual and often feels easier than trying to find the right words. And from there, things start to make a bit more sense… one layer at a time.

Kate X

25/03/2026

I saw this image and instantly loved it!! It really shows that progress doesn’t always look linear, steady or predictable.
Sometimes it looks like taking a few steps forward… and then a few steps back.
Sometimes it feels like you were doing well and then suddenly you’re struggling again.
Sometimes it’s learning something new… and then forgetting it the moment you need it most.

I see this all the time with clients. They worry they’re going backwards or that something isn’t working.

But this is what progress often looks like.

You try. You learn. You wobble. You pick yourself back up. You keep going. So if things feel a bit up and down right now, it doesn’t mean you’re failing. It probably means you’re doing the work.

Kate X

24/03/2026

How do I stop people pleasing?

It’s something so many of my clients ask, and it’s rarely as simple as just “say no more”. Underneath it, there’s usually a really good reason why it started.

For a lot of people, it’s about keeping things calm, avoiding tension, or making sure everyone else is okay. And over time, that can turn into constantly scanning conversations, overthinking what you’ve said, and putting your own needs to one side.

It can be exhausting. But people pleasing isn’t weakness, it’s something your mind learned to protect you. The problem is, what once helped can start to hold you back.

If this feels familiar please scan the QR code to read my new blog.

Kate X

23/03/2026

Did you know that something as simple as your breath can have a profound impact on your well-being? I’ve listed a few things it can help with below but the list doesn’t end there. It truly is a life changing tool to add to your daily routine.

🩵Sleep - The impact that breathwork has on sleep is profound. When you go to bed relaxed and calm, you will get to sleep quicker and have a better night’s sleep. Deep breathing techniques can improve sleep quality, helping you wake up refreshed.
🩵Reduce stress - By practicing mindful breathing, you can activate your body’s relaxation response, helping to melt away stress and anxiety.
🩵Improve focus - Harness the power of your breath to enhance concentration and boost mental clarity. Breathe better, think sharper!
🩵Help to regulate emotions - Learn to navigate your emotions with grace. Breathwork provides tools to manage challenging feelings and find inner peace.
🩵Enhanced physical health - Breathe your way to better health! Breathwork supports your respiratory system, lowers blood pressure, and promotes heart health.
🩵Self-awareness - Dive into self-discovery. Breathwork encourages introspection and personal growth.
🩵Improved digestion - Support your digestion with relaxed breathing, reducing stress-related digestive issues.

Please contact me if you would like to know more.

22/03/2026

In beautiful Hampshire. 17,000 steps on a 2 hour walk polished off with the best roast dinner at the Plume of Feathers in Crondall (where I worked 30 years ago - now that really gives away my age!!) ❤️

19/03/2026

Scientists have found that the three things that make people most happy are PLEASURE (doing things you enjoy), ENGAGEMENT (feeling interested in your activities and connected to others), and MEANING (feeling like what you do matters).

You can make happiness a habit by consciously adding joy to every day.

You can start with self-care and do something that is just for you each day. Make a note of all the things around you that make you grateful and bring you pride, joy, love and happiness. And lastly, kindness to others makes us happy too.

Some kindness facts:

Kindness boosts your immune system.
Being kind is also good for your heart.
Kindness can reduce anxiety.
Being kind helps you build your village.
Kindness gives you a sense of control.
Kindness gives you a break.
Kindness is what we all need.

Kate X

18/03/2026

18/03/2026

Exam stress can feel overwhelming!

It’s not just about the exams themselves. It can also be the pressure, the expectations, the overthinking, the fear of getting it wrong, and that constant sense that it all really matters. I often see young people who are trying so hard to keep on top of everything, while inside they feel anxious, exhausted, and unsure how to switch it off.

This is something I genuinely love working with. Teenagers make so much sense to me, and I really value creating a therapeutic space where they can just be themselves without pressure or judgement.

In our sessions, we don’t just talk about exams. We also look at what’s underneath the stress, how anxiety is showing up for them, and importantly, what actually helps. That might be learning how to manage overwhelming thoughts, finding ways to calm the body, building confidence, or simply having somewhere safe to offload.

If your teen is struggling with exam stress, you’re very welcome to get in touch. Support can make a real difference, and they don’t have to navigate it on their own.

Kate X