Golden Bear Therapies

20/08/2026

Who else is ready for autumn? 😂🍂

Give me cooler mornings, cosy evenings and that first proper chill in the air and I'm happy.

But then I caught myself thinking… hang on. We only get around 80 summers in a lifetime. I don't want to wish this one away.

And it got me thinking about something I talk about a lot with clients: how much energy we spend worrying about things we can't control.

The weather (especially with us Brits 😂) is a perfect example. We can't control whether it's blazing hot or pouring with rain that day, but we can control how we respond to it, how we speak to ourselves, whether we get outside and how we choose to look after ourselves.

So, rather than trying to control everything around us that can't actually be controlled anway, here are 4 things we can control:

🌿 Notice your thoughts
You don't have to believe every thought your brain throws at you. Notice it, name it "There's that anxious thought again." This small action gives yourself a bit of space from it.

💛 Watch how you speak to yourself
Would you talk to a friend the way you talk to yourself when you're struggling? Probably not. Try offering yourself some of that same kindness.

🌱 Get outside
Even 20 minutes in nature can help lower stress. It doesn't need to be a big walk or a workout. Just step outside, look up at the sky and notice a part of nature.

☕ Choose one small act of self-care
Not a whole new routine that you'll abandon by Thursday 😂 Just one small thing that feels good (and doable). A cup of tea in the garden. An earlier night. Ten quiet minutes.

We can't control the weather, the season or everything life throws at us.

But we have more control over our own thoughts, choices and self-care than we sometimes realise.

So here's your little reminder: don't spend so much time waiting for the next season that you forget to enjoy and be present for the one you're in. ☀️

And if you'd like more simple tips, practical techniques and little reminders to help you calm your anxiety and feel like you again, I share all of that in my free newsletter 💌

You can sign up for free via the link in the comments or in my bio. 👇

What's one small thing you can do today that's within your control? Comment below, I would love to know.

Jess X

14/08/2026

Do you feel stuck, even when you're trying your best?

That low level anxiety, the exhaustion, the sense of going through the motions and not feeling like yourself...is way too common, and so I've written a blog on why so many people feel this way, why trying harder often makes it worse, and what's actually going on underneath it all.

If any of that sounds familiar, you can read it here:
https://www.goldenbeartherapies.com/post/why-do-i-feel-stuck-in-life

And I'd love to hear (if you feel like sharing): what's one thing that helps you feel a little more like yourself again when you're in a stuck spell?

Love Jess x

If you've been asking yourself "why do I feel stuck in life?", here's what may really be keeping you trapped, and how to move forward.Something's been on my mind a lot this month, partly from conversations with friends, some with clients and partly from my own experience.You're doing the work - like...

05/08/2026

My phone rang at 7am this morning.

It was my neighbour.

"Jess, your horse and donkey are in our vegetable garden."

I flew out of bed. No coffee. No shoes. Just pure panic mode.

I sprinted down the lane in my pyjamas like a complete idiot. There they were. Paquita the donkey, happily munching on the pears under their pear tree. And Red the horse, eating their prize lettuces!

They looked so calm. So unbothered. Meanwhile, I was a sweaty, breathless mess.

It took me 30 minutes to get them back in. Paquita refused to move at first. Classic donkey. Red kept stopping to eat grass every three steps.

But here's the thing that I always notice in these moments.

They weren't panicking at all. They just wandered, ate, and enjoyed the morning. No spiralling thoughts. No "what if someone sees me." No stress about being somewhere they shouldn't be.

They were just... present.

The funny thing is, when Red does decide something is scary, he'll shoot into full-on flight mode. But within moments of realising everything is okay, he's back to being calm, content, and happily munching on grass as though nothing ever happened.

Then there's me... still carrying yesterday's stress around with me, replaying it in my mind and keeping my body stuck in fight or flight long after the danger has passed.

How often do we do the same? Something unexpected happens and our brain goes into full alarm mode. The thoughts spiral. Our chest tightens. And before we know it, the whole day feels derailed.

I used to live like that constantly. Always braced for the next disaster.

Learning to calm that response changed everything for me.

So here's a little invitation for today...

The next time something doesn't go to plan, see if you can simply notice what's happening. Catch yourself before the spiral gathers speed. Take a few slow, gentle breaths and remind yourself:

"It's okay. I can deal with this. Everything passes"

You might be surprised how much that tiny pause can change the rest of your day. 💚

30/07/2026

My donkey Paquita sprints over every single time she sees me arrive at the field gate.

Every. Single. Time.

I walk through the gate and there she is. Ears up, trotting over like I'm the best thing she's ever seen. Honestly? It feels incredible. She doesn't care if I'm having a bad day. She doesn't care what I'm wearing. I show up and she shows up. Every time.

Then there's Red the horse.

Red is a different story altogether. Sometimes he's all over me like we're best mates. Other times? I could be a fence post for all he cares. 😂 He doesn't even look up. I used to take it personally. I'd stand there thinking "what did I do wrong?" But Red's just... Red.

Here's what hit me though.

I used to stand there making up stories in my head. Maybe Red thinks I'm boring. Maybe he doesn't like me. Maybe we will never have that connection. Maybe i'm training him wrong. I'd literally base how I felt about myself on what a horse might be thinking!! 😂 That's what anxiety does to you. It has you building whole stories about your worth. Stories based on nothing real. And it's exhausting.

Sound familiar?

That feeling of being disconnected from yourself is exhausting. You used to be like my donkey Paquita. You used to light up. You used to show up for life with your ears forward, ready to go. Embrace life with confidence. Then somewhere along the way anxiety crept in and stole that from you.

And now you feel you don't know yourself anymore.

That's exactly why I write my free weekly newsletter. Each week I share simple tips and strategies to help you quiet the noise in your head. We work on getting you back to feeling like YOU again. Smiling for real and enjoying life again. Because it's possible!

If you'd find it helpful, you can join my free newsletter - just click on the link in the comments or in my bio. It has full donkey approval.

Jess X

27/07/2026

My donkey ate my sun hat

My donkey walked up and ate my sun hat today.

No warning. No apology. Just started chewing like it was totally normal. 😂

Running a business feels exactly like that sometimes. Something is always taking a bite out of you. Your energy. Your time. Your brain. One chunk at a time.

Until you're just... running on empty.

Here's the weird thing I discovered. When I finally slowed down, I actually got MORE done. I know that sounds completely backwards. But it's true.

I put together a free guide called "Slow Down Without Falling Behind." It gives you 5 simple ways to clear your head and get your energy back fast.

There's even a 2-minute reset that kills overwhelm right when you need it most.

No guilt. No losing momentum. Just breathing room.

This guide is for the woman running her own business. The one doing everything and feeling every bit of it.

It's completely free. No strings attached. I just want you to love it. ❤︎

You can grab it here: https://www.goldenbeartherapies.com/freeguidebook-women-entrepreneur

You deserve a break.

Even if your donkey disagrees.

Talk soon,

Jess X

22/07/2026

Feeling stuck even though you’re doing all the ‘right’ things? You’re not alone folks! In my latest blog I unpack the hidden reasons progress stalls (and practical steps to actually start moving forward.)

Grab a cuppa and start reading:

If you've been asking yourself "why do I feel stuck in life?", here's what may really be keeping you trapped, and how to move forward.Something's been on my mind a lot this month, partly from conversations with friends, some with clients and partly from my own experience.You're doing the work - like...

19/07/2026

Happy Sunday folks! Just popping in to say hi and hope you're having a good one.

I had a beautiful morning wander with my dog Willow down to the horse field to pick up... you guessed it... horse and donkey poo 😂 and it's one of those strange things I actually quite enjoy doing on a Sunday morning!

Wishing you a peaceful Sunday, whatever that looks like for you... whether that's covered in crap or not! 😄

Jess x 🌾

15/07/2026

If you struggle with anxiety, you've probably said this to yourself...

"I know what would help my anxiety... so why can't I just do it?"

You know meditation helps.

You know getting enough sleep makes a difference.

You know eating nourishing foods, cutting back on caffeine, moving your body and spending time in nature can all help calm your mind.

So why do you still find yourself lying awake scrolling your phone...
Reaching for another coffee...
Putting off that walk...
Or saying, "I'll start tomorrow"?

(And trust me, I've done all of this too, and still catch myself doing it!)

Because anxiety isn't a lack of knowledge.

It's a nervous system that's become stuck in survival mode.

Your brain is designed to keep you safe, not to make you healthy or happy.

For thousands of years, sticking with what was familiar helped us survive. Anything new or different could have meant danger.

So even today, when you decide to meditate, go to bed earlier, say no to that extra coffee or make time for yourself, your brain can quietly interpret that change as a threat.

It would rather keep you doing what's familiar... even if what's familiar is keeping you anxious.

So instead of asking yourself...

"What's wrong with me?"

Try asking...

"How can I help my brain feel safe enough to make this change?"

Here are four ways to do that:

💙 Start smaller than you think you need to.

One minute of deep breathing. A five-minute walk. Going to bed just 15 minutes earlier. Tiny changes feel less threatening to your nervous system and are much easier to stick with.

💙 Expect resistance.

If your mind says, "I'll do it tomorrow," don't see it as failure. See it as your brain trying to keep you with what's familiar. Notice it, thank it for trying to protect you, and gently take the smallest step anyway.

💙 Celebrate every small win.

Every time you repeat a healthy habit, you're teaching your brain that this new behaviour is safe. Little by little, what once felt difficult becomes your new normal.

💙 Hug a donkey!

Remember...

The problem isn't that you don't know what to do.

The problem is that anxiety can make healthy change feel uncomfortable at first.

The good news?

Your brain can learn that these new habits are safe.

And when it does, looking after yourself becomes less of a battle and more of a way of life. 💙

Have you ever found yourself thinking, "I know what would help... I just can't seem to do it"? Let me know in the comments. I'd love to hear from you 💙

10/07/2026

💙 If anxiety has been quietly stealing your energy lately, keep reading...

The doors for my Complimentary Calm & Clarity Breakthrough Sessions close tonight.

If anxiety has been affecting your energy, your focus, your sleep, or stopping you from feeling like yourself, this session is designed to give you a simple, practical starting point to help you feel calmer and more in control.

I've loved being able to offer these complimentary sessions, and I'd hate for someone who really needs one to miss out.

⏰ You have until 11:59pm tonight to request your session. Once your place is secure, you will then have 3 weeks to choose a time that suits you.

If you've been thinking about it, this is your little nudge. 😊

👉 Request your complimentary session here: https://www.goldenbeartherapies.com/complimentary-calm-and-clarity-breakthrough-session

I'd love to support you.

Jess 💙

09/07/2026

Exciting news!

I've opened up my calendar to offer a few spots for a Free 1:1 Calm & Clarity Breakthrough Session with me.

If you've been feeling tired, anxious and just not like the normal you anymore - or like you know what to do but can't seem to follow through, this is a safe space to be heard and get support.

During our time together, i'll help you:

🌳 Get clear on the goals you have for your life, energy and anxiety reduction

🌳 Understand why you can absolutely achieve them - and what to do first

🌳 Identify the challenges that are in your way, so they don't keep holding you back

🌳 Know what next steps to take now to feel calmer, happier and more like you

You have until the evening of Friday 10th July to claim your complimentary session. Once you've secured your spot, you'll have three weeks to book a time that suits you 😄

Request your complimentary Calm & Clarity Breakthrough session here: https://www.goldenbeartherapies.com/complimentary-calm-and-clarity-breakthrough-session

This is a real conversation about you, your anxiety, your goals and what's possible with the right support.

I'd love to support you,

Jess X