Karolina Fotyga, M.A. Psych

25/03/2024

Hi 👋🏻
I’m starting a new 8-week MBSR (mindfulness-based stress reduction) online course that you’re invited to join 💭

All the details and link to schedule the consultation before the course here:
www.karolinafotyga.com/mbsr

I'd love to see you there:)

Certified therapist focused on helping people live their fuller lives.

16/11/2022

The number of people suffering from depression and anxiety is on the rise, and more and more people use medication, to treat it. On top of that – during the covid-19 pandemic those numbers, understandably, went through the roof.

But meds have a loooong list of side effects, and psychotherapy is not available for everyone. What if there was another way? 💭

Can we treat anxiety with MINDFULNESS?

What people often think is that the only choice they have to treat anxiety is between pills and psychotherapy. There's more - mindfulness and meditation for anxiety.

04/03/2022

War in Ukraine was the topic of almost every session I've had with my clients and patients this past week. It was the main topic in most of the conversations with friends and family as well. No surprise there.

It's useful to remember that while everyone can have a different emotional reaction, there are ways we can try and understand the dynamics of the disaster and its structure. And what's more - be more prepared - at least emotionally.

It can somewhat normalize what it is that we might be going through ourselves, and also noticing around us.

I have a feeling that a lot of us are in the honeymoon phase, what do you think?

07/04/2021

Self-care or self-maintenance?

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The term “self-care” is more and more present in our everyday life. You will hear about it literally everywhere – though there are many ways to understand what it actually is. You will find lots of posts around social media inviting you to practice self-care, presenting tons of self-care tips, routines, and ideas. And that’s all great!

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Keep in mind, though, that a lot of what you will find refers to a tiny part of self-care that we can call “pampering” for the purpose of this article – not even “self-maintenance”.

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In the article, I’ll try to answer some of the interesting questions about self-care, like: “Is self-care selfish?” or “Can self-care prevent burnout or depression?”. You will also learn that self-care isn’t expensive. In fact – it doesn’t have to cost you a penny.

💙

You'll find the link to the article in the comment ↴

25/02/2021

Self-care - so very important 💭

Would you add anything?

Have a great weekend! 🖤

12/01/2021

• As long as you live
keep learning how to live. •

Seneca

Stoicism is just one of those philosophies... I'd like to call 'medicine for your mind' 💭

27/12/2020

One of the best life hacks you'll ever need 🙌🏻
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Wishing you that mindful attention above all. It let's us feel grateful and connect, love and grow...
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Be well, Beautiful People 🤍🤍🤍
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Quote by Mary Oliver

27/11/2020

I'd say, it's one of the most difficult ones… Wouldn’t you? 💭
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We tend to do A LOT to avoid this subtle inner confrontation, this rather uneasy look in the mirror:
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✔︎ we rationalize
✔︎ procrastinate
✔︎ deny
✔︎ forget
✔︎ cancel
✔︎ look the other way
✔︎ find all sorts of distractions,
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the list can go on...
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And why?
The conscious or unconscious reasoning for this would be - to avoid what we fear the most - the feeling of being in the wrong, unworthy, different, wrong, stupid, absurd, mistaken, lazy, untalented…
I'd say - HUMAN 🙌🏻
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We all have something to change about ourselves, in our life, something to learn (or unlearn), something to do better, don’t we?
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The thing is, if we don’t confront it ourselves if we don’t take a look in this inner mirror - we are the hostage of our own fear. Only if we actually do it, are we able to see that it might be not THAT big of a deal and as Marie Forleo once beautifully said - Everything is figureoutable 💭

26/10/2020

Perfectionism is so much more than what we can see on the surface 💭

Underneath all the shiny and precious and glam, there's also the other - less pleasant side of the coin. 🙌🏻

I consider perfectionism to be a cry for acceptance most of all. It's a dark and deep dungeon of fear of not being good enough in a simple translation of not being accepted, and seen and LOVED. 💔

A perfectionist's idea would be to EARN that love and acceptance - and the best way often seems to be "making sure to be on top of things". (*Why* that is would be a whole other story💭)

The fact of the matter is - the more we strive to be perfect, do things in *just the right* way - no mistakes wed the more the pressure grows and the clearer the invitation is for the anxiety to enter our life.

Of course, it's impossible to achieve perfection (!) But a perfectionist will not see it this way. They will often feel shame, guilt and growing frustration. And that's a fertile ground for anxiety once again. 💭

The more it happens, the more it "burns" one's feeling of self-worth and peace of mind to the ground. At some point, it's not possible to go on like this any longer.

And that's a good thing, actually! It's not pleasant at all but it has been a turning point for many of the people I've worked with.

✔︎ And so when anxiety and burnout hit - many people are finally forced to look in the mirror.

✔︎ Gather their strengths and potential and evaluate what's possible and how.

✔︎ Try the questions of their own sense of worthiness and how they are seen and loved by their loved ones.

Something I absolutely love observing is the moment when a perfectionist is able to finally turn inwards and start accepting and appreciating who they are. It's when they are able to feel self-compassion that I often have tears in my eyes. ♥️ If you asked me what the key thing is be to deal with perfectionism I would definitely say: self-compassion. It is life-changing 💭

Any perfectionism fighters here? ♥️

08/10/2020

and
.

These three constitute the infamous “anxiety trinity”. It’s actually pretty common - so common that most of the folks I work with are struggling with it🤕

➝ The “trinity” is about us fighting battles inside our heads. Battles that are so overwhelming and exhausting that there’s barely any room for doing anything meaningful or creative.

➝ It's about our inability to let go and make decisions based on the facts rather than what our anxiety tells us.

➝ It’s also about doubt and having an unhealthy relationship with ourselves.

✔︎ The best thing about not faking perfection, and instead - showing who you are is that you can actually confront your fears.
And guess what, in 99% of cases - the result will be a surprising sigh of relief. 💪🏻 🙌🏻

I’m writing a longer article about it - you’ll get an info in your mailbox if you’re on my newsletter list. ✍🏻♡

If you're not - here's the link:
https://www.karolinafotyga.com/newsletter/

26/09/2020

Do you ever find yourself thinking:

✔︎ I’m a fraud, and it’s a matter of time when they find out.
✔︎ Other people are doing so much better than me.
✔︎ "Why is she asking me for advice?"
✔︎ I don’t have enough skills/talent/knowledge/experience, and naturally – other people do.
✔︎ Why would anyone be interested in what I have to say?
✔︎ I don’t deserve this raise/praise/success.
✔︎ I shouldn’t be here.
✔︎ I didn’t do anything, really – it’s pure luck."

Most of us do, don't we? If you do, too - you may want to read this one - it can give you some answers about how to actually deal with it.

Most of us have it, most of us don't talk about it. Here's what's good to know about it.

24/09/2020

A much needed reminder for all those empaths, helpers, parents, friends out there.
Remember to take care of yourself too ♡

Feel free to share with a friend who might need it 💭