Ave Kotze Psychology Practice

17/09/2026

Sometimes our body notices that we’re doing too much long before we are willing to admit it.

The headaches. The tight neck and shoulders. The unsettled stomach or IBS flare. Poor sleep. Feeling anxious, flat, irritable or simply exhausted.

We can become very good at pushing through these signals.

I just need to get through this week.
I’ll rest when things calm down.
Other people need me.
I shouldn’t complain.
I haven’t got time to stop.

And strangely, when life becomes busiest — when we probably need to look after ourselves the most — our own needs are often the first things we abandon.

The walk. The book. The bath. The gym. Sitting in the garden. Seeing a friend. Doing absolutely nothing for half an hour.

All the “nice stuff” goes first.

Psychologically, prolonged stress can place a real load on both mind and body. Our nervous system isn't designed to remain permanently in *go mode*. We need periods of safety, recovery and restoration too.

But rest can be surprisingly difficult.

For some of us it feels lazy. Indulgent. Selfish. Unproductive. We may even feel guilty when we're not doing something for somebody else.

Yet rest isn't something we have to earn.

Sometimes looking after ourselves means doing more. Sometimes it means doing considerably less.

And perhaps the question isn't simply:

“How much more can I manage?”

but:

“What is my body trying to tell me?”

And then the harder question…

“Am I willing to listen?”

What helps you slow down?
What feeds your soul, recharges your batteries, or simply helps you feel a little more like yourself again? 🌿

And what tends to stop you from doing it?

09/09/2026

✨ “I just don’t feel like myself lately…”

It’s something I hear from so many women — feeling more anxious, emotional, overwhelmed, irritable or simply different, without always understanding why.

On Thursday 19 November, I’m hosting a small, relaxed evening at Acqua Dolce Therapies exploring the psychological and emotional side of perimenopause.

☕ Tea, biscuits and a calm, supportive space
👥 Maximum of just 8 women
🧠 Psychologist-led
💛 No pressure to share — you’re very welcome to simply come and listen
💷 £30 per person

This isn’t a medical or HRT session. It’s a chance to understand a little more about what may be happening emotionally and psychologically during this stage of life, and to take away some practical ways of supporting yourself.

If you’ve found yourself thinking “I don’t feel like me anymore”, this evening may be for you.

Please feel free to message me privately if you’d like to know more or would like to book a place. 🌿

Thursday 19 November | 6:30–8:30pm

I Don’t Feel Like Myself — Could It Be Perimenopause?

I’m really pleased to be offering this small, supportive evening at Acqua Dolce Therapies this November.

Perimenopause can sometimes show up in ways we don’t immediately recognise. Perhaps you’ve been feeling more emotional, overwhelmed or irritable, your confidence feels different, or things you would normally manage suddenly feel that little bit harder.

Or perhaps you simply haven’t felt quite like yourself lately.

This two-hour evening is a chance to slow down, understand a little more about some of the emotional and psychological changes that can happen during perimenopause, and explore gentle, practical ways of looking after yourself through this time of change.

You don’t need to have a diagnosis or even know whether what you’re experiencing is perimenopause. You’re very welcome to come along, listen and see what resonates.

I’m keeping the group intentionally small, with just 8 spaces, and there will be no pressure to share anything personal. Tea and biscuits will, of course, be involved. ☕️🤍

📅 Thursday 19 November
🕡 6:30–8:30 pm
📍 Acqua Dolce Therapies, Hereford
🌿 Cost: £30

To request a place, please contact me through the enquiry form on my website https://avekotze.co.uk/ and mention “Perimenopause Evening”.

Places will be offered on a first-come, first-served basis and confirmed once payment has been received.

I hope this can be a gentle space to pause, understand a little more about what might be happening, and perhaps feel a little less alone in it. 🌿

04/09/2026

I Don’t Feel Like Myself — Could It Be Perimenopause?

I’m really pleased to be offering this small, supportive evening at Acqua Dolce Therapies this November.

Perimenopause can sometimes show up in ways we don’t immediately recognise. Perhaps you’ve been feeling more emotional, overwhelmed or irritable, your confidence feels different, or things you would normally manage suddenly feel that little bit harder.

Or perhaps you simply haven’t felt quite like yourself lately.

This two-hour evening is a chance to slow down, understand a little more about some of the emotional and psychological changes that can happen during perimenopause, and explore gentle, practical ways of looking after yourself through this time of change.

You don’t need to have a diagnosis or even know whether what you’re experiencing is perimenopause. You’re very welcome to come along, listen and see what resonates.

I’m keeping the group intentionally small, with just 8 spaces, and there will be no pressure to share anything personal. Tea and biscuits will, of course, be involved. ☕️🤍

📅 Thursday 19 November
🕡 6:30–8:30 pm
📍 Acqua Dolce Therapies, Hereford
🌿 Cost: £30

To request a place, please contact me through the enquiry form on my website https://avekotze.co.uk/ and mention “Perimenopause Evening”.

Places will be offered on a first-come, first-served basis and confirmed once payment has been received.

I hope this can be a gentle space to pause, understand a little more about what might be happening, and perhaps feel a little less alone in it. 🌿

30/08/2026

A little gratitude for cooler days 🍂

After the heat of recent weeks, I found myself genuinely grateful for the cooler weather this weekend — and for the chance to get outside and walk.

There is something about being in nature that invites us to slow down. To look a little more closely. To notice the colours changing, the berries appearing, the texture of an old tree, or even a tiny fern finding somewhere unexpected to grow.

We often think looking after our mental health needs to involve doing something — fixing, changing, achieving. Sometimes it can be much simpler than that. A walk. Fresh air. Moving our bodies. Allowing our attention to rest on something outside of ourselves for a while.

Nature doesn’t ask anything of us. It simply gives us somewhere to be.

And today, I was particularly grateful that it was cool enough to actually enjoy being out there! 😂🍂

What have you noticed on your walks lately?

27/08/2026

Sometimes what we call overthinking has a story behind it…

A thought-provoking reminder that made me stop and reflect 💭

Shared from Dr Dwight Turner 🙏

22/08/2026

Such a common experience to lose motivation and struggle to find it again.
This is a tried and tested approach and it really does work 🌱

When we’re feeling low, tired or overwhelmed, it’s easy to assume we need to feel motivated before we can get started.
But motivation doesn’t always come first. Doing less can mean fewer opportunities for enjoyment, achievement or connection, which can leave us feeling even more stuck.
Taking one small, manageable action can begin to interrupt this cycle. The positive feedback we get from doing something can help make the next step feel a little easier.
Behavioural activation is an evidence-based approach used within CBT to help people gradually reconnect with meaningful and rewarding activities. If this resonates, Think CBT is here to help.
https://thinkcbt.com/
CBT CBTtherapy emotionalwellbeing wellbeing mentalhealthsupport ThinkCBT

18/08/2026

🌱When reassurance stops being reassuring…

When we feel anxious, it’s completely natural to want certainty.

“Are you sure everything is okay?”
“Do you think I’ve done something wrong?”
“What if something bad happens?”

Reassurance can make us feel better — but often only for a little while.

The difficulty is that if we repeatedly need reassurance before we can feel safe, our brain can start to learn: “I can’t cope with not knowing.”

Sometimes part of overcoming anxiety is learning to tolerate a little uncertainty without immediately trying to make the uncomfortable feeling disappear.

Not because the anxiety isn’t real, but because we’re gradually learning:

“I can feel uncertain and still be okay.”

That can be an incredibly important shift in therapy. 🌿

(Image created with AI)

07/08/2026

🌿One of the greatest privileges of my work is being invited into people's stories and walking alongside them as they begin to make sense of their experiences.

I'm incredibly grateful to a client who kindly gave permission for me to share their words:

✨"I highly recommend Ave. She is warm, friendly, and made me feel comfortable from the very first session. She has helped me work through anxiety, depression, and panic disorder and supported me in getting to the root cause of my struggles rather than just managing the symptoms. Thanks to her guidance, I've gained valuable tools and a much better understanding of myself. I'm so grateful for her support and would recommend her to anyone looking for a compassionate and skilled therapist."✨

Every person's journey is unique, and therapy isn't about having all the answers. It's about creating a safe, compassionate space to understand yourself, explore what's been keeping you stuck, and find a way forward that feels meaningful to you.

Thank you to this client for allowing me to share their experience 💕

01/08/2026

🌿 Healing begins when we risk being seen.

One of the most painful things shame does is convince us that if people really knew us, they would turn away. So we hide parts of ourselves, believing they are too much, not enough, or somehow unworthy of love and acceptance.

But we are relational beings. Healing rarely happens in isolation. More often, it begins when another person can sit alongside our pain without trying to fix it, change it, or turn away from it. In those moments, shame begins to lose its grip.

Not judged.
Not rescued.
Simply understood.

Sometimes, that’s where change begins.

🌿 If this resonates with you, or someone you care about, please know that you don’t have to navigate it alone. If you’re thinking about reaching out for support, I’d be honoured to walk alongside you.

29/07/2026

✨ A little glimpse into where I see my clients ✨

I’m so pleased to be able to welcome clients into this beautiful therapy space each Thursday here in Hereford.

I’m incredibly grateful to Martina Mula at Acqua Dolce Therapies for sharing such a warm, peaceful and thoughtfully designed space. From the moment I first visited, I knew it was somewhere that would help people feel at ease.

My hope is that everyone who walks through the door feels welcomed, safe and able to take a breath. Therapy isn’t about having all the answers—it’s about having a space where you can explore what’s been happening in your life, make sense of your experiences, and work towards meaningful change at your own pace.

Starting therapy can feel like a big step, and it’s completely understandable to feel a little nervous. Sometimes simply seeing the room beforehand can make that first appointment feel a little less daunting.

📍 Sessions take place at The Court Offices, Court Business Park, Hampton Bishop, Hereford (shared with Acqua Dolce Therapies), with free parking available.

If you’re wondering whether therapy might be right for you, I offer a free 15-minute telephone consultation with no obligation.

If you know someone who may benefit from psychological support, or you’d simply like to support my small practice, I’d be so grateful if you shared this post. 🌿