Jon Wise Therapy

Jon Wise Therapy Integrative Psychotherapist | Self-esteem, anxiety & growth for all | LGBTQ+ & gay men’s mental health | In-person & online | 🌈 DM for inquiries

Taking intentional breaks from screens can do wonders for your wellbeing. When we’re constantly plugged in, it’s easy to...
28/09/2025

Taking intentional breaks from screens can do wonders for your wellbeing. When we’re constantly plugged in, it’s easy to lose touch with ourselves and the present moment. Even just a few hours away from your phone, emails, or social media can help you reconnect with your body, your thoughts, and the world around you.

✨ Try it this Sunday: silence notifications, go for a walk, cook a meal without distractions, or read a book you’ve been meaning to.

Notice how your mind and body respond when you create space to just be.

Your self-care doesn’t have to be complicated - sometimes it’s as simple as switching off.

So many people come to therapy unsure of what to expect. Is it just talking? Is it advice-giving? Is it awkward silence?...
24/09/2025

So many people come to therapy unsure of what to expect. Is it just talking? Is it advice-giving? Is it awkward silence?

The truth is, therapy isn’t one-size-fits-all. With me, it’s about creating a safe, non-judgemental space where you don’t have to pretend or perform. It’s a space where the messy, hidden, or confusing parts of you are just as welcome as the polished ones.

It’s collaborative - not me telling you what to do, but us exploring together at your pace. Therapy can help you build awareness of patterns in your thoughts, feelings, and relationships, giving you the freedom to respond in new ways.

And at the heart of it all is the relationship between us. When you feel truly seen and understood, real change becomes possible.

Therapy doesn’t “fix” who you are - it supports you in becoming more fully yourself.

So many of us have learned to perform versions of ourselves just to feel accepted - to keep people close, to avoid rejec...
22/09/2025

So many of us have learned to perform versions of ourselves just to feel accepted - to keep people close, to avoid rejection, to make sure we still belong.

But the truth is, love that depends on you shrinking, masking, or editing yourself isn’t really love at all.

You deserve to be seen in your fullness - messy, complicated, imperfect, and whole.

You are allowed to take up space exactly as you are - because who you are has always been enough.

Self-care doesn’t always have to be deep or serious - sometimes it’s about sprinkling in small joys that make life feel ...
21/09/2025

Self-care doesn’t always have to be deep or serious - sometimes it’s about sprinkling in small joys that make life feel lighter.

Today, try a “Small Joys Reset”:
✨ Wear your favourite outfit (even if you’re staying in).
✨ Put on a playlist that makes you smile.
✨ Do one tiny task you’ve been putting off - and then reward yourself with something you enjoy.

These little things might feel insignificant, but together they remind you that care isn’t just about survival - it’s about making space for joy, play, and feeling alive.

What’s one small joy you can add to your Sunday today?

We’ve all been there - replaying conversations, imagining worst-case scenarios, and trying to “think our way” to certain...
21/09/2025

We’ve all been there - replaying conversations, imagining worst-case scenarios, and trying to “think our way” to certainty.
The trouble is, overthinking doesn’t bring clarity… it just keeps you stuck.

Overthinking can be a way of trying to feel safe when life feels unpredictable, but instead of offering protection, it often traps us in worry, self-doubt, and paralysis. The more you overanalyse, the harder it becomes to hear your intuition or make grounded decisions.

Breaking the cycle isn’t about “just stop thinking” - it’s about gently shifting your focus, grounding yourself in the present, and giving your mind permission to rest. You don’t have to solve everything in your head before you can take a step forward.

💭 If you’re feeling stuck in your own spiral right now - take one slow breath. Come back to your body. Choose one tiny action you can take today. The rest will follow.

For some gay men, love only feels exciting when it’s intense - fast-moving, dramatic, unpredictable. Slower, steadier lo...
21/09/2025

For some gay men, love only feels exciting when it’s intense - fast-moving, dramatic, unpredictable. Slower, steadier love can trigger fears of settling, losing passion, or becoming invisible in a world that prizes novelty and boldness.

But “boring” love can be a profound gift: the safety to be your full self without performing, the quiet confidence that you’re wanted without needing to prove it, the freedom to build a life that isn’t a constant rollercoaster.

Sometimes, what we call “boring” is actually secure. And security can be the foundation for the kind of joy that doesn’t burn out.

Sometimes the most powerful self-care is the simplest.We’re constantly connected, scrolling, and absorbing other people’...
21/09/2025

Sometimes the most powerful self-care is the simplest.

We’re constantly connected, scrolling, and absorbing other people’s energy, opinions, and expectations. Switching your phone off - even just for an hour - can feel like reclaiming your space.

That hour might give you:
✨ A clearer head.
✨ More presence in your body.
✨ The chance to actually be with yourself.

Self-care doesn’t always mean adding more in. Sometimes it’s about taking away the noise.

Would you try this today?

Letting go can feel terrifying - whether it’s an identity, a role you’ve always played, or an old story about who you th...
21/09/2025

Letting go can feel terrifying - whether it’s an identity, a role you’ve always played, or an old story about who you think you’re supposed to be.

But sometimes, clinging to the old keeps us from becoming who we could be. Growth is messy, uncertain, and rarely linear, but it’s also where freedom lives.

What part of yourself are you learning to let go of, so you can step into who you might be?”

Shame shows up in ways we don’t always notice - in the way we compare ourselves, compete, or pull back from intimacy. Fo...
21/09/2025

Shame shows up in ways we don’t always notice - in the way we compare ourselves, compete, or pull back from intimacy. For many gay men, it’s a quiet, heavy presence, shaping how we show up in relationships, dating, friendships, and even in our own desires.

It can make us shrink, perform, or hide parts of ourselves we long to express. It can make connection feel risky, even when we deeply crave it.

But here’s the truth: shame loses its power when it’s brought into the light. Every time we allow ourselves to be seen - with authenticity, honesty, and courage - we reclaim space for connection, care, and love.

You are not the shame you carry. You are worthy, whole, and deserving of being truly seen.

💬 I’d love to hear: How do you notice shame showing up in your life, and what helps you feel safe being yourself?

Saying no is one of the most powerful acts of self-care.You don’t have to explain, justify, or over-apologise for protec...
21/09/2025

Saying no is one of the most powerful acts of self-care.
You don’t have to explain, justify, or over-apologise for protecting your time, energy, and boundaries.

Every ‘no’ to something draining is a ‘yes’ to your wellbeing.

💡 This week: Practice saying no with kindness and firmness - and notice how it feels in your body.

So many of us grew up believing love had to be earned - by achieving, by hiding, by being “good enough.”But love that’s ...
21/09/2025

So many of us grew up believing love had to be earned - by achieving, by hiding, by being “good enough.”
But love that’s real doesn’t ask for perfection. It asks for you.

This week, notice where you hold yourself to impossible standards. And gently remind yourself: your worth isn’t conditional.

In a world that praises speed, productivity, and comparison, it’s easy to feel like you’re “behind” or “not enough.”But ...
21/09/2025

In a world that praises speed, productivity, and comparison, it’s easy to feel like you’re “behind” or “not enough.”
But life isn’t a race - it has its own rhythm, and so do you.

Honouring your pace isn’t laziness. It’s self-respect. Each small choice that aligns with your rhythm - taking a break, saying no, or trusting your gut - is a win. Celebrate it.

And when you notice the pull to compare yourself to others, redirect your attention to compassion. Be gentle with yourself. Growth happens when kindness meets effort.

Your rhythm is enough. It always has been.

💬 Question for reflection: What’s one area this week where you can slow down and move at your pace instead of someone else’s?

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Thursday 9am - 9pm

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