Liane Jones Counselling

30/07/2026

YES its the summer holidays BUT if you are concerned about your childs mental health NEXT WEDNESDAY Hampshire CAMHS are available to talk to you about your concerns Book a slot or just pop in Young People are welcome to attend👇

27/07/2026

23/07/2026

What's the first sign your real child has come back?

17/07/2026

This week is Birth Trauma Awareness Week. Thousands of women and their partners suffer from the effects associated with a traumatic birth. Please don’t suffer in silence.

15/07/2026

Two things can be true at the same time.

You can feel anxious and still take one small step forward.
You can accept yourself today and still want to grow.
You can make a mistake and still be a good person.
You can feel hurt and still choose a calm response.
You can’t change the past and still influence what happens next.
You can be struggling and still be strong.

This is dialectical thinking — the skill of moving away from “either/or” and learning to hold “both/and.”

So often, black-and-white thinking tells us:
“If I failed, I’m a failure.”
“If I’m upset, I’m not coping.”
“If someone disagrees with me, they don’t care.”
“If I need help, I’m weak.”

But life is rarely that simple.

A more balanced thought might be:
“I didn’t get the outcome I wanted, and I can learn from it.”
“I’m overwhelmed, and I can use a coping skill.”
“This conversation is hard, and we can still try to understand each other.”
“I need support, and that is part of being human.”

That tiny word “and” can change everything.

It can reduce shame.
It can soften self-judgement.
It can help with emotional regulation.
It can make space for growth, empathy and resilience.

You don’t have to choose between accepting yourself and changing.
You can do both.

FREE DIALECTICAL THINKING PDF FOR DBT AND WELLBEING

LIKE the photo and comment "THINK" and we will send you a message with a link to a free PDF of this resource.

09/07/2026