Dr Heather Boland the Psychologist

Dr Heather Boland the Psychologist Clinical Psychologist | Providing compassionate therapeutic support to children & adults, online & in-person

3 things you can do to improve your emotional and psychological health.Sometimes, the smallest shifts can begin to resto...
15/10/2025

3 things you can do to improve your emotional and psychological health.

Sometimes, the smallest shifts can begin to restore balance.

Tomorrow, try:
🌙 beginning your day without your phone.

🌙 offering yourself kindness when your inner critic appears throughout the day.

🌙 and choosing one small act of nourishment (something that helps your nervous system feel safe).

These can all be small acts of self-compassion.

Which one will you try tomorrow?


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*please read my disclaimer highlight*

Anxiety isn't the enemy.The anxious party of you is not all of you.It is just one part that learned to keep you safe dur...
07/10/2025

Anxiety isn't the enemy.
The anxious party of you is not all of you.
It is just one part that learned to keep you safe during times when your safety and security felt uncertain.

Try not to criticise yourself for feeling anxious.

Be kind to yourself. Encouragement, kindness, and understanding are great foundations upon which confidence can grow.

Follow me for tips on how to do the things you want to do, even with anxiety present.

Let's grow in self-compassion, root ourselves in understanding of our inner experiences and reduce our self-criticism.

compassion

Don't you love the scratchy phase of babies? 🤍💕
07/10/2025

Don't you love the scratchy phase of babies? 🤍💕

Your emotions aren't random.The 3 systems model of EmotionalRegulation from Compassion FocusedTherapy can be used to hel...
26/07/2025

Your emotions aren't random.

The 3 systems model of Emotional
Regulation from Compassion Focused
Therapy can be used to help us to
understand ourselves.
Each of the three systems can be
activated by various things in our
environment, mind, and history. We need
the three systems to be balanced to feel
ue
Here are some soothing practices you can
try at home, especially if you feel your
Threat or Drive systems are overactive:

🌿 Slow, compassionate breathing – gentle, slower exhale to calm the nervous system.
🌿 Soothing touch – placing a hand over your heart or gentle self-hug.
🌿 Compassionate imagery – picturing a safe, kind presence or place.
🌿 Softening tone of voice – speaking kindly to yourself as if to someone you love.
🌿 Grounding with the senses – noticing gentle textures, sounds, and smells around you.
🌿 Warmth and comfort – wrapping in a blanket or holding a warm drink.
🌿 Connecting with others – seeking safe, caring connection or sharing kindness.

Take care

☀️🌙

*please read my pinned disclaimer post.


Relax your shoulders, unclench your jaw, shake out your arms. Breathe deeply.
29/05/2025

Relax your shoulders, unclench your jaw, shake out your arms. Breathe deeply.

Talking therapy just doesn't work for me. Maybe. Or maybe your nervous system is stuck in threat/survival mode. Your bod...
22/05/2025

Talking therapy just doesn't work for me.

Maybe. Or maybe your nervous system is stuck in threat/survival mode. Your body may be feeling tense, overwhelmed, withdrawn, irritable, or even numb. When your nervous system is constantly working to protect you from a real or perceived threat, trying to “think your way out” can feel frustrating or even shaming. You can feel stuck.

In Compassion Focused Therapy, we understand that healing and moving forward isn’t just about changing thoughts. We do talk about your thoughts, but we also explore your emotions and physical sensations. We try to bring compassion to you as a whole - we aim to soothe both mind and body.

Because when your body doesn’t feel safe, your mind can’t fully settle or feel comfortable.

Swipe through this carousel for more.

Follow me to learn more and allow me to help you to get unstuck.

Save this and share it to help others ☀️

Take care

👉 Swipe for accounts that can help you to learn more about how to grow in self-compassion, reduce shame, and better unde...
17/05/2025

👉 Swipe for accounts that can help you to learn more about how to grow in self-compassion, reduce shame, and better understand why you feel, think, and act the way you do.





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Haydock Street
Saint Helens

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+447521455609

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