Hayley Trower

16/02/2026

If you're always overwhelmed and you've tried everything, read this...

You might be thinking that you're stuck like this and nothing will change things. But it can be surprisingly simple to reduce the amount of overwhelm that your're feeling (although it's not neccessarily easy).

So one thing I ask my clients to try is to start paying attention to what their body needs versus what their mind wants when they feel overwhelmed, and they will usually say that the body needs something different to the mind.

I then ask them to start giving their body what it needs, even if it’s really simple like sitting down for 5 minutes, or lying on the floor, or paying attention to their breathing. It’s amazing how effective 2 minutes of mindful breathing can be.

What helps you to feel less overwhelmed? Let me know in the comments :)

10/02/2026

Hi friends of Leek 🙂

If you're feeling busy and overwhelmed with childcare, work, and everything else piling up on top of you, a 2 hour mini reset might be just what you need.

I'm excited about hosting an experiential workshop on the 21st Feb at Shambala Community Space from 10-12. The aim is to provide a space for overwhelmed, busy women to slow down, connect with other women, and take away some emotional regulation tools to utilise in their busy lives. Includes breathwork, visualisation, movement, vocal release, and sharing.

The investment is £25 and includes a free PDF with some useful things that you can try at home even if you're really busy.
Feel free to message me for more info, Hayley
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10/02/2026

If you’re sensitive, overwhelm is likely no stranger.

But what many people don't realise is that overwhelm is a nervous system state rather than a mindset problem.

If you're sensitive to overstimulation, then overwhelm will be more of an issue for you.

Here are four easy things that you can do to reduce your overwhelm.

✨️Grounding
✨️Extended exhales breathwork
✨️Movement to discharge the fight or flight energy
✨️Practice saying no

Check out the link in bio for my informative YouTube video with everything you need to know about managing overwhelm.

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09/02/2026

You might think that being sensitive means that you just have to put up with overwhelm.

You can't change your sensitivity, right?

🤔

Well, actually, you can train your nervous system to become more resilient whilst staying aligned with your lovely sensitive nature.

Being sensitive means that you have a smaller window of tolerance than others, meaning that you get overstimulated more easily.

But did you know that you can widen your window of tolerance by toning the vagus nerve?

🧘‍♀️

The vagus nerve is a cluster of nerves related to stress, resilience, inflammation and relaxation.

Three-part breathing is one of the most effective things you can do to tone your vagus nerve and feel less overstimulated.

Here's how 😊
✨️Keep your eyes open or closed
✨️Gently inhale through the nose into the belly
✨️Then the ribs
✨️Then the chest
✨️It can be helpful to imagine that your body is a jug filling with water
✨️Gently exhaling through the nose, slowly release air from the chest
✨️Then the ribs
✨️And finally the belly
✨️As though you've released a plug that was in the bottom of the jug.

Notice how you feel 💚

Share this with someone who needs it.

Love, Hayley

06/02/2026

I've published a new video today about overwhelm, what it is, a common misconception, and some effective ways to help yourself! Feel free to share with someone who might need it 💚

Feeling overwhelmed as a sensitive person? In this video, I explain what overwhelm actually is (hint: it's a nervous system state, rather than a mindset prob...

06/02/2026

Overwhelm doesn't have to be part of your life if you're sensitive.

There are some simple things that you can do to reduce overhwhelm, starting with the nervous system.

Not everything has to be a big self-care ritual. Sometimes regulation looks like holding a hot drink with both hands, listening to a piece of music without multitasking, or doing a few minutes of breathwork.

There are of course more complex ways to reduce overwhelm too, such as cognitive reframing (e.g. changing all or nothing thinking) or learning to set gentle boundaries so that you're reducing social load.

If overwhelm feels baked into your life, this is exactly what I support clients with in 1:1 therapy.

Link in bio to learn more 💚

03/02/2026

We all have busy periods, but when overwhelm becomes your normal, it can be a sign that your mind and body are stuck in protective patterns that are no longer useful.

Many people try to manage overwhelm by thinking more positively, or pushing through. But overwhelm lives in the nervous system which is why insight alone isn't enough to shift things.

When you ask your body what it needs (instead of your mind) you create safety. This will calm the system that's generating the overwhelm.

Here's what you might need to unlearn:

✨️Intellectualising your way out of overwhelm
✨️Believing that rest is something you need to earn
✨️Being afraid of slowing down
✨️Thinking that you don't have time to take a moment to self-regulate
✨️Telling yourself that you'll slow down once everything is done.

Your body sets the tone for everything else 💚

Safety helps you to think more clearly, feel connected, make decisions, and respond rather than react.

I help sensitive women regulate their nervous systems and reconnect with their authentic selves so life can feel more spacious and alive.

Check out my free 'Managing Overwhelm' meditation through the link in my bio 🙏🏻

Love, Hayley
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02/02/2026

One big misconception about therapy is that talking alone is enough for lasting change.

Don't get me wrong, I love talking therapy, and it is a core part of my approach, but often an integrated approach can be amazing for deeper change.

If you're wondering why you're stuck even though you know what you need to do to change, it could be that you're missing a piece of the puzzle - supporting the body.

It's almost impossible to override the strong survival instincts of the body with intellectual reasoning.

That's why supporting your body with breathwork, yoga, mindfulness and/or movement is often neccessary to help you become unstuck. The calmer your nervous sytem, the easier it will be to change your thoughts, feelings, and actions.

It's much easier to grow a beautiful garden with healthy soil 🌷

Follow me, .phd for more self-kindness and soul deep healing 🩵

21/01/2026

Hey, I'm Hayley. I help intuitive, sensitive women transform from doubting their inner voice into trusting their inner knowing as their greatest gift. If you're done with surface-level fixes and ready for real change, let's talk. 🙌🏻

Finding a way to stop doubting yourself and to thrive as an empowered sensitive woman is at the heart of what I do as a psychotherapist.

Because trusting your own intuition, thoughts, and feelings, can be life changing. Imagine making the right decisions for yourself every day.

Imagine being able to manage your energy levels, your relationships, your food choices, and your self-care choices without constantly overthinking every tiny detail or checking in with what everyone else thinks first.

Life can be ahhhmazing with the right tools and practices 🙌🏻

If you’re ready to trust yourself and to start living your life for you rather than for everyone else, then drop me a message and let’s talk about how we might work together.

🩵

19/01/2026

This is probably why you’re unable to move out of surviving into thriving as a sensitive woman.

Being a chameleon and hiding your true beautiful sensitive colours might seem like a good way to avoid emotional pain and discomfort.

Perhaps you’ve been told that you’re too sensitive and so you don’t want to rock the boat with your big feelings when your friend cancels or you want to go home early.

You can’t shame yourself into happiness, but you CAN love yourself into change.

✨

Learning how to love yourself is the first step to becoming confident, empowered, and vibrant as a sensitive woman, is totally possible with the right kind of therapeutic approach.

👇🏼

Some of the tools that I use is to help you elevate your self-compassion through self-awareness and shame work. Shame work might sound daunting, but the outcome can be transformational.

A more authentic life to you means being able to confidently be your sensitive self without apology, and self-compassion can help you to get there.

If this resonates with you and you’d like to confidently step into your true sensitive self, you can book a free call via the link in my bio or DM me to chat.

Hayley 🩵

17/10/2025

⚡️ For years, I didn't have a name for why I felt everything so deeply and why the world left me feeling exhausted.

I was 26 when I first heard the term Highly Sensitive Person, but instead of embracing this part of myself, I buried it.

🎵 Looking back, the signs were always there. I was writing songs from age 10 and losing myself in music and imagery to escape my noisy reality. Creating was my way of processing life's intensity.

🥂 As I grew older, I rejected my sensitivity, and partied hard. I pushed myself to be tougher, and more resilient. I ignored the whispers of my body begging for rest.

Then at 31, I hit a wall. My body and spirit simply wouldn't carry on with the charade anymore.

🌱 Sobriety became my first step towards honouring my sensitivity rather than numbing it. It was terrifying at first, feeling EVERYTHING without a buffer. But music and creative expression returned as my medicine, reminding me of who I'd always been.

When I stopped fighting who I was, something beautiful happened. I discovered my sensitivity was a strength and a source of joy.

✨ Now, I help other highly sensitive women reclaim this part of themselves. To stop apologising for feeling deeply. To nurture their creative inner worlds without shame. To create boundaries without guilt, and to see their sensitivity as the gift it truly is.

In my latest article, I share how creative visualisation can be particularly powerful for HSPs – allowing us to access our natural intuition and imagination in the healing process.

If you've ever been told you're too sensitive or if you find yourself overwhelmed by the world's energy, this might just be for you. Link in bio.

👇 Are you a highly sensitive person? Has music or creativity been part of your journey too?