Tracey Ashton Psychotherapist

31/03/2026

🌙 Calming Racing Thoughts at Night

A gentle guide for settling the mind when it won’t switch off

🧠 Why thoughts race at night

When the world gets quiet, the mind often gets louder. With fewer distractions, worries and unfinished thoughts can rush in. The aim isn’t to force your mind to stop — it’s to give it something steadier to rest on.

🌬️ 1. Give Your Mind a “Job”

A simple mental task can interrupt spiralling thoughts:
• Count backwards from 300 in steps of 3
• Name animals or foods alphabetically
• Visualise a familiar walk, step by step
• Repeat a calming phrase such as “I am safe, I can rest”

✍️ 2. Do a 2 Minute Brain Dump

If thoughts feel crowded:
• Turn on a soft light
• Write everything down quickly and messily
• Close the notebook and remind yourself: “It’s stored. I don’t need to hold it.”

🌫️ 3. Try the 4–7–8 Breathing Pattern

A slow rhythm that signals safety to the nervous system:
• Inhale for 4
• Hold for 7
• Exhale for 8 Repeat 4 cycles.

🛏️ 4. Use a Grounding Sensory Anchor

Shift attention from mind to body:
• Notice the weight of your body on the mattress
• Focus on the breath at the nostrils
• Listen for the furthest sound you can hear

🔄 5. If You’re Awake for More Than ~20 Minutes, Reset

Staying in bed while wired can train the brain to stay alert. Try:
• Sitting in low light
• Reading something neutral
• Gentle stretching Return to bed when your eyes feel heavy.

🧩 6. Name the Thought Pattern

Labelling creates distance:
• “This is worry.”
• “This is planning mode.”
• “This is my brain trying to protect me.”

🌱 7. Create a Daytime ‘Worry Window’

Set aside 10–15 minutes earlier in the day to jot down concerns or decisions. This teaches your brain: night is for rest, daytime is for thinking.

🕯️ 8. Add Soothing Sensory Cues

Small environmental shifts can help:
• A warm caffeine free drink
• Lavender or chamomile scent
• Weighted blanket
• Soft, warm lighting

💛 A Gentle Reminder
Racing thoughts at night are incredibly common. You’re not doing anything wrong — your mind is trying to protect you, just at the wrong time. With practice, these strategies can help you create a calmer, more restful night routine.

31/03/2026

28/03/2026

I love how Dr Julie is able to explain concepts in the most unique way

28/03/2026

Recently I found myself at a crossroad.
I was pushing through fatigue, creating an almost frenetic energy that meant the resulting burnout was inevitable. 🤯

Living with chronic illness means I should certainly practice what I preach and afford myself the same kindness I offer my clients who are facing similar challenges. I admit I find it difficult to put into practice and I often find myself flailing about, researching the best ways to relax rather than actually resting 🙄

I was increasingly frustrated with myself, and began wondering if my idea to pursue masters course, in the autumn, might be the final straw for my already frazzled mind, body and soul.

I realised I had to make some changes 💡

So I have decided to heed my own advice;
I book a monthly massage with an amazing local practitioner ,
I ensure I don't work too late into the evening and I plan social connection in a way that doesn't exhaust my social battery 🪫

I've also invested in a visible band, to keep a track of my energy levels so I am aware when they might be compromised, it takes the guesswork out of pacing ❓

It's early days but I'm hopeful I'll experience the positive change I need to sustain a healthy, happy and contented future.

If you're experiencing something similar and would like to speak with someone who can truly empathise, and support you with your own work/life/health balance, please get in touch

20/03/2026

🌿 5 Psychology Backed Anxiety Hacks You Can Use Today
Anxiety doesn’t always arrive with warning signs — but the way we respond can make a huge difference.
Here are five gentle, evidence informed techniques I often share with clients, students, and teams to help them regain a sense of steadiness.

🌬️ 1. The 3–3–3 Grounding Reset
A quick way to interrupt spiralling thoughts:
• Name 3 things you can see
• Name 3 things you can hear
• Move or touch 3 parts of your body
This simple sensory shift brings you back into the present moment.

🧠 2. “Name the Story”
When a worry shows up, label it: “Ah, here’s the ‘I’m going to mess this up’ story.”
Creating distance from the thought reduces its power.

💛 3. The 90 Second Wave
Emotional intensity often peaks and falls within about 90 seconds. Instead of fighting the feeling, ride the wave: “This is a wave. I can ride it.”
Allowing the emotion to pass naturally reduces secondary anxiety.

✍️ 4. The Worry Parking Bay
Write the worry down and “park” it for later. Choose a short, specific time to revisit it.
Your brain relaxes when it knows the worry will be addressed.

🧩 5. Micro Control Check
Ask yourself:
• What’s one tiny thing I can influence right now?
• What’s one thing I can release for now?
Reclaiming even a small sense of agency can shift the whole experience.

Anxiety is complex, but small, compassionate tools can create meaningful moments of relief. If you support others — or simply want to support yourself — these are beautiful places to start.

12/03/2026

🦜 The Parrot Metaphor: A Gentle Way to Understand Anxiety

Anxiety often feels loud, persistent, and impossible to ignore. One of my favourite ways to explain it—whether in therapy, workshops, or wellbeing sessions—is through the parrot metaphor.

Imagine you have a small parrot perched on your shoulder.
It chatters constantly:
“What if something goes wrong”
“You’re not ready for this”
“Everyone will notice if you mess up”

It’s not trying to ruin your day.
It’s trying to protect you—just not very skillfully.
The problem isn’t the parrot.
It’s that we often treat its every squawk as truth.

🤔 What if we responded differently?
Instead of fighting the parrot or obeying it, we can:
🦜 Acknowledge it: “I hear you. You’re worried.”
🦜 Stay curious: “Is this a real threat or an old fear?”
🦜 Choose our next step: “Thank you, but I’m going to try anyway.”

This shift doesn’t silence anxiety overnight.
But it helps us reclaim our agency, one small moment at a time.

📅 A reminder
Your parrot isn’t you.
It’s just a part of you that learned to shout to keep you safe.
With compassion, practice, and support, you can teach it to speak more softly.

If this metaphor resonates, I’d love to hear how you describe anxiety in your own work or life. Let’s keep normalising these conversations and making mental health feel human, relatable, and safe.

05/03/2026

🌿 The Hidden Cost of “Coping”: High‑Functioning Anxiety at Work

Many people who seem calm, capable, and endlessly dependable at work are carrying an invisible weight—and often, they don’t realise it themselves.

High‑functioning anxiety can look like:

* Being the one who always says “yes”, even when overwhelmed

* Over-preparing because “getting it wrong” feels unsafe

* Masking exhaustion behind a polished smile

* Feeling unable to rest because productivity has become a form of protection

* Being praised for reliability while quietly burning out

On the surface, these behaviours are rewarded.

They’re seen as commitment, professionalism, or “going the extra mile”.

But underneath, they can be signs of someone running on empty.

What’s often missed is the emotional cost:

* Constant internal pressure

* Fear of disappointing others

* Difficulty setting boundaries

* A sense of never being “enough”, no matter how much is achieved

Workplaces don’t need grand wellbeing strategies to make a difference.

Small, human shifts matter:

* Normalising conversations about capacity

* Valuing sustainable working, not constant overworking

* Encouraging boundaries without guilt

* Checking in with the people who “seem fine”

Sometimes the colleagues who look the most together are the ones who need gentleness the most.

If any of this resonates, you’re not alone—and you’re not failing.

You’re human.

24/02/2026

Feelings of burnout and overwhelm remind us to take a step back, breathe and focus on what you can address in that moment.
Take a moment, make a brew and breathe, you've got this 🫶