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Golden Bear Therapies

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Golden Bear Therapies

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🌿 Practical Support for those ready to stop struggling - and start overcoming Anxiety, Exhaustion & Staying Stuck 🌿
🌟Your friendly (& fun!) Mental Health Coach😊🌟

09/11/2025

You know that feeling when everything's going wrong and your brain's screaming "I can't do this anymore"?

In those moments, it all feels massive. Like the worst thing ever. Like maybe you should just give up.

But here's what I've learned (the hard way, more times than I'd like to admit😅)…

Give it a bit of time and space, and that "disaster" usually turns out to be just a really rubbish day. A tough patch. A lesson you didn't ask for but needed anyway.

The thing that makes the real difference? Not going through it alone.

When life gets heavy, having people who get it – who'll listen without fixing, who'll sit with you in the mess – that's what turns surviving into actually growing.

So… can you relate? What's helped you get through the tough moments lately? 💭

Jess X

31/10/2025

Hey folks 💙

Is it just me, or does this season feel absolutely packed? Like, there's a million things pulling on your energy and you're just constantly switched on?

I've been hearing this from loads of my clients lately – and then last week I realised I was doing the exact same thing. Classic, right? 😅

So I tried something ridiculously simple to reset my energy that actually works!

Here are 3 micro habits that shifted my days from all-over-the-place to actually a lot calmer!:

🌾 Start your day in stillness

Before you reach for your phone (I know, I know), take just 60 seconds to breathe and notice how your body feels. That one quiet minute sets the tone for your whole day.

🌾 Use your senses to come back to the present

When things feel overwhelming, pause and name one thing you can see, hear, feel, taste, and smell. Sounds too simple to work, but it genuinely stops those mental spirals dead.

🌾 Celebrate one small win tonight

Before bed, write down one thing that went well today. Even if it's just "I remembered to drink water." Training your mind to notice the good stuff builds confidence over time.

Look, you don't need to overhaul your entire life to feel better.

Just try these three small shifts and see what happens.

They might seem almost too simple, but with a bit of repetition? Honestly powerful.

So tell me – what helps you reset when life feels too full? Really curious to know 💭

Love Jess and Willow x 🌾

19/10/2025

Sunday afternoon check-in

How's your weekend been?

Mine's luckily been one of those quiet, reflective ones. Bit of pottering about, coffee out, walk with the dog, donkey cuddles through the car window😂.

Nothing fancy, but exactly what I needed (especially the donkey cuddle 😂).

I've been thinking about how we're always chasing the next thing, aren't we? The next goal, the next achievement, the next version of ourselves we think we "should" be.

But what if we just... paused? What if we gave ourselves permission to be exactly where we are, right now, without needing to fix or improve anything?

You don't have to be further along. You don't have to have it all sorted. You're allowed to just be, exactly as you are in this moment.

So here's my question for you:

What's one thing you're grateful for today? Something small, something ordinary, something you might usually overlook?

I'll go first – I'm grateful for the way the autumn light comes through the big pear tree outside my window. Love it, yet could be so easily overlooked. Makes even the washing up feel a bit magical 😂.

Your turn – drop it in the comments. Let's end this Sunday by noticing the good stuff 💛

Jess x 🌾

28/09/2025

Sometimes the silence feels too big.

Like you're floating in a space between worlds –
watching life happen through windows,
hearing laughter that doesn't include you.

Your phone lights up with other people's joy,
and you smile, heart aching,
wondering when you became the observer
instead of the participant.

"When did I become so far away?"

But here's what loneliness doesn't tell you:

It's not proof you don't belong.
It's proof you're brave enough to feel.

🌊 Loneliness is love with nowhere to go.
That ache? It's your capacity for connection, waiting. It's beautiful, even when it hurts.

🪶 You haven't disappeared.
Even when you feel invisible, you're still here. Still breathing. Still mattering in ways you can't see.

🌸 Small moments count.
The barista's smile. Your neighbour's wave. The way sunlight finds your face. A wagging tail! Connection lives in tiny places too.

💫 Your sensitivity is a gift.
You feel deeply because you love deeply. The world needs hearts like yours.

Loneliness isn't your forever address.
It's a weather pattern, passing through.

And while you wait for it to shift,
you can be tender with yourself.
You can remember:
being alone doesn't mean being unloved.

Tonight, you are held –
by the earth beneath you,
by the breath in your lungs,
by the quiet knowing that you belong here.

Even in the silence.
Especially in the silence.

Jess (and Ricky the dog!)x

29/08/2025

Some days, you push your feelings down so deep, you almost forget they’re there.

The ache, the frustration, the quiet grief, anxiety – locked away behind a polite smile or busy schedule.

You tell yourself to stay strong, to keep moving, to not “make a fuss” – but your body knows.

And that’s okay.

Because hiding emotions isn’t weakness.
It’s a signal, a gentle alarm from inside.
It whispers: I need to be seen.
And that deserves presence, not criticism.

So before you try to ignore it again, just pause.
Not every feeling needs a solution.
Sometimes what you need is permission – to feel it fully, without fixing or shoving it aside.

Here’s your gentle invitation:

☁️ Notice without judgement.
Acknowledge the emotion quietly. Name it if you can. Let it surface, like sunlight breaking through clouds.

😌 Speak kindly to yourself.
You’re not failing for feeling. You’re living. Offer yourself words of care, the way you would to someone you love.

🌬 Allow the movement.
Feelings are not enemies. They move through you, ebb and flow, shape and shift. You don’t need to stop them, only be present.

🌳 Root in the moment.
Find something steady to anchor yourself – a breath, a sound, the floor beneath your feet. Even when emotions are strong, the present is still here.

You don’t have to control your feelings to be whole.
You only need to meet them with patience.

Not all healing is loud or dramatic.
Sometimes it’s soft.
Sometimes it’s simply staying with yourself, noticing, letting be.

You’re braver than you realise.
And you are never truly alone.

So today, let this be enough:
Sit with what’s real.
Listen to what’s alive inside you.
And return – again and again – to the part of you that can hold space for yourself.

Jess x

13/08/2025

Research shows that 85% of people struggle with low self-confidence.

But here's what they don't tell you about confidence:

It's not about "fake it till you make it."
It's not about genetics.
It's not about positive affirmations.
It's not about "just believing in yourself."

It's about the voice in your head that whispers:

- "I'm not qualified enough" 💭
- "Everyone else has it figured out" 🌀
- "I'll mess this up" 🫁

You feel it in your chest when you want to speak up but don't.

You feel it in your stomach before you hit 'send' on that email.

You feel it in your bones when opportunity knocks and you hide.

Maybe you've said:

"I just can't focus on what I want."
"I feel so overwhelmed by everything."
"I'm spiraling again."
"Why can't I just believe in myself?"

You're not broken.

You're not weak.

You're just tired of living in a world that taught you to doubt yourself before you even tried.

Where your normal internal dialogue has become:

"I'm not ready yet."
"Maybe next time."
"I/it need to be perfect first."
"I just need one more qualification so they believe I'm good enough"
"I don't want to look stupid, so I'll just stay quiet."

But here's the quiet truth:

Confidence isn't a feeling you wait for.

It's a choice you make - over and over.

Even when your hands shake.

Even when your voice trembles.

Even when you feel like a fraud.

If you're tired of playing small, of second-guessing, of watching life happen to other people -

That doesn't make you lacking.

It makes you ready.

Here's something simple you can try today:

Ask yourself: "What would I do if I trusted myself, just 10% more?"

Then do that one small thing.

Take that step today.

That's where confidence lives-
Not in the absence of fear, but in the presence of action.

When you start trusting your voice again - little by little -
you remember who you were before the world taught you to shrink 🧭.

If this landed, drop a ❤️ - let's show each other that courage is contagious.

01/08/2025

Some days, you just don’t feel good enough.
Not brave enough.
Not smart enough.
Not “together” enough.

You shrink. You second-guess.
You let self-doubt take the wheel.
And even though you’re showing up, it never feels like enough.

But a lack of confidence isn’t who you are.
It’s a signal.

A story your mind learned to tell to keep you “safe.”
To stop you from standing out. From being judged. From getting hurt.

Here’s your reminder:

🌱 Confidence isn’t something you have.
It’s something you build, one choice at a time.
Say the thing. Try the thing. Take the step. Even with shaky hands.

🌙 You don’t have to feel 100% sure to move forward.
You just have to trust yourself enough to begin.
Clarity comes after action. Not before.

💛 You are not an imposter. You are not a fraud.
You are growing. You are learning. You are doing the work.
You belong in every room you walk into - even if your voice trembles.

🌊 Let the fear come. Let the doubt whisper.
But don’t let them decide.
Courage doesn’t mean the fear is gone - it means it doesn't get the final say.

This isn’t about pretending to be fearless.

It’s about choosing to believe in yourself - quietly, softly, stubbornly - anyway.

You are more capable than you think.
More powerful than you know.
And even on the days you feel small…
You are still enough.
Exactly as you are.

Come back to your strength.
Come back to your truth.
Come back to you.

Gently. Boldly. With love.

Jess x

21/07/2025

Some days, your chest tightens for no clear reason.

The mind races. The heart pounds. The world feels a little too loud, too fast, too much.

You tell yourself to calm down, to breathe, to think logically - but your body doesn’t speak that language right now.

And that’s okay.

Because anxiety isn’t a flaw to be fixed.
It’s a SIGNAL - a messenger from within.

It says: Something in me doesn’t feel safe.
And that deserves tenderness, not shame.

So before you try to “cope” or “manage,” just pause.

Not everything needs a solution.

Sometimes what you need is permission - to feel what you feel, without explaining it away.

Here’s your gentle invitation:

☁️Slow your response.

Before reaching for the fix, place a hand on your heart. Close your eyes for a moment. Let your nervous system know you’re listening.

😌Soften the self-talk.

You’re not weak for struggling. You’re human for feeling. Speak to yourself like you would a dear friend - because you are.

🌬Let the wave pass through.

Feelings are energy, not enemies. They rise. They fall. You don’t need to hold on or push away. Just stay close to your breath. Let it carry you.

🌳Anchor in the now.

Find something steady - a tree, a sound, the texture of your sweater. The present moment is still here, no matter how stormy it gets inside.

You don’t need to conquer the anxiety to be okay.

You just need to meet it with kindness.

Not all healing is loud or visible.
Sometimes it looks like staying.

Staying with yourself, even when it’s hard.
Especially when it’s hard.

You’re doing better than you think.
And you’re not alone in this.

So today, let this be enough:

Feel what’s real.

Trust what’s true.

And return- again and again - to the part of you that knows how to come home.

Jess x

13/07/2025

Anxiety can feel loud.

It shows up before you’ve even opened your eyes.

In the racing thoughts.

The clenched jaw.

The buzzing under your skin you can’t quite explain.

It follows you through the day -

in the overthinking, the second-guessing, the tight chest that whispers
“Something’s wrong” even when nothing is.

You try to breathe it away.

You try to rationalise it.

You try to pretend you're calm when you're anything but.

And it’s exhausting.

But here’s something I need you to know:

You are not broken.

You are not weak.

You are not “too sensitive.”

You’re a human being with a nervous system that’s been doing way too much for way too long!

Anxiety isn’t always panic attacks and obvious to detect.

Sometimes it’s snappiness. Or scrolling. Or disappearing.

Sometimes it’s needing control. Or feeling frozen. Or needing to escape your own mind.

And it doesn’t mean you’re failing.

It means your body is trying to protect you.

✨ It’s trying to keep you safe in a world that hasn’t always felt safe.

✨ It’s trying to solve problems before they even happen.

✨ It’s trying to carry too much, too fast, for too long.

But you weren’t meant to live in a constant state of alert.

So here’s your gentle reminder:

🌬 You can breathe slowly, even if your thoughts are racing.

🌿 You can pause, even if the world keeps spinning.

📵 You can unplug, even if your brain tells you to keep going.

🫶 You can feel anxious and still be okay.

This isn’t about erasing anxiety.

It’s about learning to soothe the parts of you that are scared.

Peace doesn’t always come in big waves.

Sometimes, it’s in the moment you remember to soften your shoulders.

Or name what you feel.

Or whisper to yourself, “I’m safe right now.”

You don’t have to fight your anxiety.
You can hold it. With love. With gentleness. With grace.

Because even with the noise,
you are doing incredibly well.

With calm in the chaos,

Jess x 🌾

06/07/2025

Lately, I’ve been hearing this a lot:

“I just feel stuck.”

Not in a crisis. Not in chaos.
Just… treading water in a life that doesn’t quite fit anymore.

You're going through the motions.

Keeping it all ticking over.

But deep down, something feels heavy.

Muffled.

Off.

You start asking yourself:

🔹 Why do I feel like I’m waiting for something I can’t name?

🔹 Why does everything feel... grey?

🔹 Why can’t I just snap out of it and feel motivated again?

Here’s the truth no one tells you:

Feeling stuck isn’t laziness.

It’s often a sign that your soul is trying to evolve…

…but your life hasn’t caught up yet.

You’ve outgrown something.

Maybe it’s a job, a routine, a relationship, or just a way of being.

And when growth is trying to happen but has nowhere to go?

That’s when stuckness shows up.

It’s not failure.

It’s the space between chapters.

🌀 The cocoon before the wings.

🌀 The pause before the shift.

🌀 The moment your inner world whispers, “This isn’t it anymore.”

If that’s you right now, you’re not broken.

You’re on the edge of something.

You just need the right tools, the right support - and maybe a spark.

- You’re allowed to want more.

- You’re allowed to reimagine your life.

- You’re allowed to break out of what no longer fits.

You don’t need to justify your growth to anyone.

Just don’t give up before the breakthrough. 🤍

Jess x 🌾

29/06/2025

Lately, the world feels heavy.

Like everyone’s carrying something unseen.

The tension. The worry. That low hum of unease that buzzes beneath the surface.

You scroll the news.

War. Fires. Floods. Politics. Prices rising.

It’s a lot.

Your body knows before your mind does.

You feel it in the shallow breath, the racing thoughts, the way your shoulders inch up without you noticing.

This isn’t weakness.

It’s a nervous system on overload.

Because anxiety spreads.

Not just through what we experience, but through what we witness.

What we read. What we absorb.

And right now, we’re absorbing too much.

Here’s something I want you to know:

You weren’t meant to carry the weight of the whole world, every single day.

You weren’t designed to process endless bad news before your morning coffee.

So here’s your gentle reminder:

📵 You don’t have to be available to the news 24/7.
Turn off the notifications. Choose one time a day to check in. Then log off. Protect your peace like it matters – because it does.

🌬 Anxiety isn’t just a feeling – it’s a signal.
When the world feels unsafe, your body responds. That’s not dysfunction. That’s intelligence.

🌿 You can anchor.

Come back to what is safe right now: your breath. The softness of your blanket. The sound of birds outside your window. The cup of tea in your hands.

🧠 You can train your brain to come home again.
Even when the world is spinning, you don’t have to spiral with it.

This isn’t about ignoring what’s happening.
It’s about resourcing yourself, so you don’t drown in it.

Peace isn’t passive.

It’s a practice.

A choice to stay soft in a world that feels hard.

So today, ask yourself:

What’s one small way I can return to calm?

That is more than enough.

And you, as you are, are more than enough too.

With steadiness and hope,

Jess x 🌾✨

08/06/2025

This week, I’ve been sitting with the idea of joy and how easily it slips through our fingers when we’re chasing after something bigger, better, or more meaningful.

But what if joy isn’t hiding in the big moments at all?

What if it’s nestled quietly in the ordinary ones we often rush past?

The steam rising from your morning cup of tea.

The softness of your pet’s fur under your hand.

The light dancing on leaves outside your window.

The moment you catch yourself breathing just a little slower.

We so often wait for the “right” time to feel joy, as if it needs to be earned, or saved for special occasions.

But joy isn’t a reward. It’s a companion. One that’s been there all along, quietly waiting to be noticed.

This week, I’ve tried to tune in a little more often. And it’s softened something inside me.

🌿 This Sunday, ask yourself gently:

Where did joy already visit me today - and did I let it in? (interesting question!)

Am I so focused on doing that I forget to be?

What’s one small, ordinary moment I can savour today?

If I paused right now… what might I notice that makes me smile?

What would happen if I focused less on chasing the big and started honouring the small?

I’d love to hear what beauty you spot in the ordinary this week.

Wishing you all a wonderful Sunday! 💛

Jess x

Address

Ross On Wye
HR95

Opening Hours

Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+447968875654

Website

http://www.goldenbeartherapies.com/

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