Safe Base Psychology

27/02/2026

Interoceptive Awareness 🌼 🧘‍♀️

Interestingly, therapy often seems to move in quiet seasonal themes and this week, interoceptive awareness has booked itself into a few of my therapy rooms at once! So I thought I’d share a little exercise and explanation.

As spring begins to emerge on the horizon, many of us notice subtle shifts……lighter mornings, birds returning, a sense of movement after winter’s stillness. Just as nature transitions gradually, our internal world is also constantly changing. One powerful and often overlooked skill that supports emotional wellbeing is interoceptive awareness.

Interoceptive awareness is our ability to notice and understand signals coming from within the body.

Our emotions don’t start in our thoughts alone. They show up physically first. It could be a tightening in the chest, warmth in the face, a flutter in the stomach, heaviness in the shoulders. When we strengthen our awareness of these internal sensations, we give ourselves an earlier opportunity to regulate emotions rather than becoming overwhelmed by them.

Research shows that improved interoceptive awareness supports emotional regulation because it helps us:�• recognise emotional states sooner�• differentiate between feelings (e.g., anxiety vs excitement)�• respond with intention rather than reaction

Here’s a Short Self-Guided Spring Check-In

Take 2 minutes today:
1. Pause and sit comfortably.
2. Notice your breathing without changing it.
3. Ask yourself: What sensations can I feel inside my body right now?
4. Scan slowly from head to toe — temperature, tension, movement, ease or discomfort.
5. Gently name what you notice: “There is tightness,” “There is calm,” “There is energy.”
6. Finish by asking: What might my body need in this moment? (rest, movement, connection, nourishment?)
No need to fix anything as despite our drive to fix and solve, simply noticing is a key part of regulation.

So as soring reminds us that change begins subtly so does emotional balance. Through learning to listen inward with curiosity we can help our find our “just right”.

30/01/2026

29/01/2026

If you have ever attended a training session, group or therapy session run by me, or even just chatted over a coffee, chances are I have mentioned the hand model of the brain. 🧠

I love this analogy as it applies to us all whether we have experienced devastating trauma in our lives or we are just wanting to understand more about why we feel the way we do. This model is a simple way to understand more about how our brain works.

Here is a little run down...

👉 Make a fist:

Your wrist/forearm = spinal cord

Your thumb tucked in = limbic system (emotion centre or alarm) 🔔

Your fingers folded over = prefrontal cortex (thinking, planning, self-control) 📋

When we’re calm, the “lid is on” 🧠✨

Our thinking brain is online and helping us regulate emotions.

When we’re overwhelmed, stressed, or triggered?

The lid can flip 🧨

Big emotions take over, and logic goes offline.

This isn’t “bad behaviour” it’s our human nervous system doing its job.

💡 Why understanding this matters:

It builds self-compassion

It helps children (and adults!) name what’s happening

It reminds us that regulation comes before reasoning

Next time things feel too much for you or your child ask:

“Has my/their lid flipped — and what might help it come back on?”

28/01/2026

Wow where has the first month of 2026 gone! It’s been a busy start to the year for Safe Base Psychology.

January can feel like a long warm-up, often we are focused on setting intentions, shaking off the old year, finding our footing. February brings small habits, gentle resets but real momentum.
New month, fresh energy, and continuing to reach towards our goals with steady progress.

What will February offer you?

17/12/2025

Last day of sessions today before the Christmas break. 🎅 🎄

15/12/2025

Christmas can be magical… and overwhelming all at once🎄

As we go into the last week before Christmas its a good time to acknowledge that, while Christmas is special, it can also be a lot!

Bright lights, loud music, busy shops, changes in routine, social expectations, rich food, late nights, and big emotions (for children and adults).

When the nervous system gets overloaded, everyone can feel more irritable, anxious, or tearful.

Here is a simple but effective strategy to help the whole family stay calm:

The Butterfly Hug Technique 🦋

Cross your arms over your chest like butterfly wings and gently tap one side, then the other. Breathe in through your nose and out through your mouth as you tap for as long as you need.

This helps regulate the nervous system, bringing the body out of “fight or flight” and back into calm.

Use it together before meals, after busy outings, or when emotions start to bubble up.

I hope you enjoy the perfect imperfections of Christmas whatever that looks like for your family!

11/12/2025

Balloon Breathing- Why we love this simple, powerful tool for children

One of our favourite ways to teach children diaphragmatic breathing is through balloon breathing. It’s playful, accessible, and a brilliant way to support children in calming their central nervous system during moments of anxiety or distress.

See our handout on how it works.
�Diaphragmatic breathing activates the body’s calming system, slowing heart rate, reducing the stress response, and helping children feel more grounded and in control of their emotions.

You can use it….
* Before school or bedtime
* After a tricky moment
* During transitions
* Anytime a child needs a moment of calm
Small strategies like balloon breathing can make a big difference in helping children feel safe, regulated, and ready to engage with the world.

04/12/2025

What a busy time we’ve had! Sorry for the lack of posts, we’ve been settling into our new clinic 😍

We’re now fully booked until January…Tuesday spaces for individuals/ families available from January 2026.

We also have a few remaining spaces for our Neuroaffirmative Autism Assessments in January and February.

Watch this space for exciting news on other projects in 2026 🤔

Lots of compliments on our new space this week and a privilege to meet some amazing families and clients in our new clinic. Pass the pigs was the favourite game of the week and the relaxing indoor garden went down a treat 😍

07/11/2025

I’ve spent the last few days learning all about “blue light spotting” 🚓🚒🚑 (yes, it’s a thing!) to connect with a young person who can be really hard to reach. Instead of trying to draw them into my world, I took a step into theirs. The result? Connection, conversation, and shared smiles. And today, as their incentive and something meaningful for them, I stopped a fire officer in Morrisons and arranged a visit to the fire station after our session. Their excitement says everything. 🔥

One of the most meaningful ways to engage with autistic children is by exploring and valuing their special interests. These interests, whether it’s trains, animals, gaming, space, numbers, or a TV character, are not “obsessions” or something to be discouraged. They are powerful bridges to communication, learning, and emotional connection.

When we step into their world and show genuine curiosity and respect for what they love, something really special happens:

✨ The child feels seen, understood, and accepted.
✨ Trust and connection grow naturally.
✨ Communication becomes easier and more joyful.
✨ Their interests become pathways to learning and shared experiences.

Special interests are not distractions from development, they are gateways to it. 💛

It’s these moments—led by their interests—where relationships truly grow. 🌈

So next time you want to connect, start with what they love. Sit beside them. Notice what matters to them. The connection will follow. 💙

13/10/2025

I have met some amazing families providing autism assessments. I always feel deeply honoured to walk alongside families on their autism assessment journeys.

Each story shared, each moment of insight, and each connection reminds me why compassionate, authentic, and supportive practice matters so much.

As a psychologist, I aim to ensure that every assessment honours the child’s individuality, celebrates neurodiversity, and empowers families to feel seen, heard, and valued.

Receiving such kind feedback last week (pictured) is a reminder that gentle curiosity and respect can make a real difference.

13/10/2025

Over the last 6 weeks I have met some amazing families providing autism assessments. I always feel deeply honoured to walk alongside families on their autism assessment journeys.

Each story shared, each moment of insight, and each connection reminds me why compassionate, authentic, and supportive practice matters so much.

As a psychologist, I aim to ensure that every assessment honours the child’s individuality, celebrates neurodiversity, and empowers families to feel seen, heard, and valued.

Receiving such kind feedback last week (pictured) is a reminder that gentle curiosity and respect can make a real difference.

06/10/2025

😴 Sleep, Mood & Resilience — They’re More Connected Than You Think! 🌙

As a psychologist, I often see how sleep plays a huge role in how we feel, think, and cope. 🧠💭

When we’re well-rested, our brains process emotions more effectively, helping us regulate mood and respond to stress with perspective and patience. But when sleep is disrupted, the emotional part of the brain (the amygdala) becomes overactive, meaning we can feel more anxious, irritable, or low.

🧩 Focus & Decision-Making:
Lack of sleep impacts attention, memory, and problem-solving, making it harder to concentrate or stay motivated.

💪 Resilience:
Sleep is like emotional “recovery time.” It’s when the brain repairs, restores, and resets — helping us bounce back from challenges and keep things in balance.

✨ A few small steps can make a big difference:
🌿 Keep a consistent sleep routine
📵 Switch off screens 30–60 mins before bed
🕯️ Create a calm bedtime environment
💭 Try gentle mindfulness or relaxation before sleep