Green Space Retreat

12/06/2026

Gentle Reminders On Your Nervous Systems 💚

A nervous system sensitised to stay in survival isn't obvious. Many stay stuck for so long without realising.
The hardest part is realising how much of your everyday normal it has become.
Here's whats helped a-lot

1. When everything feels urgent, I sit down and slow my movements. Rushing tells my body I’m in danger. I’m not.
2. I don’t skip meals. Low blood sugar can feel like anger, impatience, and overwhelm.
3. I don’t rush my mornings. Starting the day in chaos sets the tone for everything that follows. I give my system a soft start.
4. I pause before saying yes—even to small things. Automatic yeses drain my capacity.
5. I no longer ask “What’s wrong with me?” Instead, I ask: What do I need right now?
6. On hard days, I lower the bar without guilt. The bare minimum is still enough.
7. I let myself feel what I need to feel, without making it mean anything about my worth. Feelings are signals, not character flaws.
8. I don’t scroll myself to sleep. If I need stimulation to fall asleep, it’s information. A dopamine-starved brain will always want one more hit.
9. I don’t accept brain fog as permanent. A nervous system that stays over-activated won’t wake up clear and refreshed.
10. I don’t wear caffeine dependence like a personality trait. Needing stimulation to feel functional means my system is carrying too much debt.
11. When I feel triggered, I move my body. Stored stress needs physical release, not suppression.
12. I don’t push through exhaustion just to finish. Finishing isn’t worth the crash that follows.
13. I don’t hold myself to many societal standards. I’m choosing my own path, and that’s allowed. Different direction. Different capacity.
14. I protect my energy like it’s a precious resource. Survival mode taught me to spend it. Healing is teaching me to guard it.

05/06/2026

Be one of these safe souls too 💚✨

05/06/2026

A question I get ask a lot - How can I help someone if they are struggling.
It's tough seeing someone you care about going through a hard time - you can feel pretty helpless, right?
But the good news is, there are ways you can try to support them.

21/05/2026

This feeling on returning to your self 💚🌱

17/05/2026

This image is such a powerful reminder of the difference between emotional dysregulation and regulation. So many of us were never taught how to handle big feelings — we learned to swallow them, smile through the pain, and keep the peace at the cost of our own well-being.
The good news? You can learn a healthier way. Therapy is incredibly effective at helping people move from the left column to the right. A good therapist can help you:
• Identify and name what you’re actually feeling
• Practice expressing emotions safely
• Set boundaries without guilt
• Heal the old patterns that taught you to suppress or explode
A few practical coping strategies you can start today:
• Pause & Name It: When you feel overwhelmed, take a deep breath and say (out loud or in your head): “I’m feeling angry/sad/hurt right now.” Naming it reduces the intensity.
• Body First: Emotions live in the body. Try 4-7-8 breathing (inhale 4, hold 7, exhale 😎, shaking your hands/arms, or going for a walk to let the energy move through you.
• Small Truths: Practice saying “no” in low-stakes situations. Or try “I need a moment” instead of pretending you’re fine.
• Journaling: Write the messy version first, then the honest but kinder version you might actually say.
You’re not “too sensitive” or “too much” — you’re just someone who never learned these skills. It’s never too late to start. 💚
If you’re struggling with this, therapy can be life-changing. You deserve to take up space and feel at peace in your own body and relationships.
Who else is working on moving from dysregulation to regulation? Drop a ❤️ if this resonated.

08/05/2026

Your mental health matters deeply. 💛
Taking care of your mind and heart isn’t always easy, but even small steps can make a meaningful difference. Here are a few gentle ways to support your emotional wellbeing:
Mindfulness 🧘
Slow down and come back to the present moment. Whether it’s through a short meditation, a few deep breaths, or a quiet walk without distractions — give yourself permission to simply be.
Feel your feelings 🥰
Your emotions don’t need to be fixed or judged. It’s okay to check in with yourself, name what you’re feeling, and let it move through you with kindness and compassion.
Set boundaries 💚
Protect your peace by honoring your needs, values, and energy. It’s not selfish to say “no” or create space — it’s an act of self-respect and care.
This Mental Health Awareness Month, please remember: you’re not alone, and it’s brave to tend to your heart.
Sending you warmth, understanding, and lots of love. 🤍

02/05/2026

Not every therapy session is about having a huge light bulb moment.

Sometimes it’s about finally having a space where you don’t have to hold everything together, be who you feel others need you to be, or pretend you’re ok.

You can simply exhale and show up exactly as you are and trust that that's enough 💚

23/04/2026

23/04/2026

Just wanted to pop on here and give you all a little update as to why I’ve been so quiet on here lately.
I’ve recently taken on a new and exciting role within the charity I work for, and to be able to give my very best to my colleagues, the counsellors, and the clients we support, I’ve had to step back a little from my private practice.
Stepping into the role of Clinical Lead at First Step has taken me well out of my comfort zone and firmly into the fear zone — which is exactly the kind of growth I’m always encouraging my clients to embrace. So I decided it was time to practise what I preach!
I’m incredibly proud to be part of First Step. What makes this organisation so special is the remarkable team we’re building. Our work is complex, emotional, and deeply demanding. It requires real professionalism, compassion, and resilience every single day — and I see our team quietly demonstrating all three with such dedication and heart.
I’m especially proud of the culture we’ve created — one that values expertise as much as empathy, and thoughtful reflection alongside purposeful action. We’re built on trust, integrity, and a genuine care for doing this work well. It’s a privilege I never take for granted.
If you or someone you know is struggling and needs support, our compassionate team at First Step is here to help. Whether you’re looking for emotional support or therapeutic services, please don’t hesitate to reach out.
📧 [email protected]
📞 0116 254 8535
You can also find us here: [Home - First Step Leicester Leicestershire and Rutland]
https://firststepleicester.org.uk/

A quick note about my private practice:
I am still offering a limited number of sessions, now only on Fridays and Saturdays. If you’ve lost your way, or know someone who has, please feel free to get in touch — I’d be happy to support you where I can.
Thank you for your continued support and understanding.
Wishing you all well 💚

First Step provides free and confidential counselling and support to male survivors of sexual abuse and their loved ones in Leicester, Leicestershire & Rutland.

10/01/2026

Counselling offers a safe space to heal, grow, and move forward. You don't have to do it alone.

💚🌱