Gail Adeniyi Integrative Counselling

22/10/2025

People who go silent when something hurts them - are not giving you the silent treatment - their silence is a trauma response. It's called emotional withdrawal.

They learned that speaking up gets them misunderstood or dismissed so now when they are upset - they shut down completely. Inside their head, they are explaining everything perfectly - what they feel, what went wrong & what they need from you but those words never make it out because it feels safer for them to stay quiet & avoid being misunderstood again. They withdraw into themself until the hurt passes. They don't need someone to fix them - they just need someone to understand that this is what is happening for them.

Sound like you or someone you know?

Talking to a qualified therapist, like myself, can help to identify the root cause of this reaction and implement new, more healthier, ways of behaviour.

Contact me to book a free initial consultation.

23/09/2025

Day 6 – Nourishing the Body

“Sip slowly, let your body feel replenished.”

“Choose foods that love you back.”

“Each bite is a chance to nurture, not just to fill.”

“Hydration is self-respect made simple.”

Have a great day! 🙂

22/09/2025

Day 5 - Intrapersonal Wellness

Some key aspects of intrapersonal wellness include:

·         Self-awareness: Understanding your values, strengths, weaknesses, emotions, and motivations.

·         Emotional regulation: Being able to manage stress, anger, sadness, or anxiety in healthy ways.

·         Self-esteem and confidence: Having a realistic and positive view of yourself.

·         Resilience: Bouncing back from setbacks and staying optimistic in challenges.

·         Mindfulness and reflection: Taking time to reflect, meditate, or engage in practices that help you connect with your inner self.

·         Purpose and meaning: Having a sense of direction and feeling aligned with your personal values.

Write down two affirmations, keep them on hand throughout the day and repeat them.

Have a great day! 🙂

21/09/2025

Day 4 - REST

1. Physical Rest
Passive: Sleep, naps.
Active: Stretching, yoga, massage, deep breathing.

👉 Helps your body recover from tension, fatigue, or overuse.

2. Mental Rest 🧠
Giving your mind a break from constant thinking and planning.

Practices: short brain breaks, journaling thoughts out, meditation, mindfulness.
👉 Helps with focus, clarity, and preventing overthinking.

3. Sensory Rest 👀👂
Stepping away from screens, loud noises, bright lights, or overstimulating environments.

Practices: closing your eyes for a few minutes, quiet time, nature walks.
👉 Restores calm to your nervous system.

4. Creative Rest 🎨
Restoring inspiration when you feel stuck or drained.

Practices: being in nature, enjoying art or music, allowing unstructured time.
👉 Recharges your imagination and problem-solving skills.

5. Emotional Rest 💬
Taking a break from people-pleasing or carrying others’ emotions.

Practices: honest conversations, journaling, therapy, setting boundaries.
👉 Helps you feel authentic and emotionally lighter.

6. Social Rest 🤝
Recognizing which relationships uplift you versus drain you.

Practices: spending time with supportive people, or taking space from draining interactions.
👉 Nourishes you through healthy connections.

7. Spiritual Rest ✨
Connecting with something bigger than yourself (not always religious).

Practices: prayer, meditation, mindfulness, volunteering, being in nature.
👉 Gives you a sense of purpose, belonging, and inner peace.

Have a great day! 🙂

20/09/2025

Day 3 – Digital Detox

The aim is to reduce stress, improve focus, restore balance, and support overall mental well-being by stepping away from constant connectivity, notifications, and digital overstimulation. The idea is not to reject technology completely but to set boundaries that protect your mental health.

Digital detox can help:

·         Lower anxiety and stress linked to information overload and constant online availability.

·         Reduce comparison and negative self-esteem issues tied to social media.

·         Improve sleep quality by limiting screen exposure, especially before bedtime.

·         Rebuild real-world social connections and mindfulness.

Practice

·         No-Phone Zones: Keeping your phone out of the bedroom or dining table.

·         Screen-Free Mornings/Nights: Avoiding screens for the first and last hour of the day.

·         Notification-Free Time: Turning off push notifications to reduce stress and distraction.

Mindful Consumption: Replacing scrolling with journaling, reading, or face-to-face conversations.

Have a great day! 😊

19/09/2025

Day 2 - Practice Gratitude

Think about / write down 3 things you are grateful for today.

Have a great day! 🙂

18/09/2025

Some people love summer (me!). Some people like other seasons but many of us find the approach of the autumn/winter seasons more challenging to cope with in terms of mental health & wellbeing. Over the next 7 days I will share some self-care tips that I find helpful.

These are tips you can actually use all year round!🙂

Day 1 – Grounding in the Present

Morning – Sit quietly and place your hand on your chest, take three slow breaths and notice your heartbeat.

Afternoon – Step outside – even for 5 minutes – and pay attention to what you see, hear and feel.

Evening – Write down three things in your environment that make you feel safe.

Have a great day!

18/09/2025

Trauma & Money Management

“Why order a takeaway if you can’t pay rent?”

The young people in our services often struggle to manage their finances, but this isn’t always about their lack of skills or experience in managing a budget. It’s much deeper than that.

Money Management expert Alison equips our staff with an understanding of how trauma influences young people’s spending habits, and practical ways to support them.

She said: “It’s easy to judge people and question their choices. I sometimes hear people say things like ‘why order a takeaway if you can’t pay rent?’ But for someone who has little power in life, that pizza may be their only act of choice.”

Hear more from Alison about how trauma and money management go hand-in-hand. www.depaul.org.uk/news/a-money-management-course-that-deals-with-trauma-and-budgets/

17/09/2025

Did you knpw that if you have a physical or mental health condition - "Access to Work" can help you get or stay in work.

The support you get will depend on your needs. Through Access to Work, you can apply for:

- grant to help pay for practical support with your work;
- support with managing your mental health at work;
- money to pay for communication support at job interviews;

https://www.gov.uk/access-to-work/eligibility

Every little helps! 🙂

Get help at work, including an Access to Work grant, if you have a disability or health condition - eligibility, how to apply.

13/09/2025

The defining characteristic of learned helplessness is that you have learned that you are helpless. You have learned that nothing you do matters. It's a trauma response.

It happens when repeated negative experiences or stress lead you to believe that you have no control over what happens in your life.

But this can change - if you want it to - freedom begins the moment you choose it!

11/09/2025

Things to remember!

10/09/2025

Your life matters - not just today but every day!