The Mind Mend Therapy

I see this so often my therapy room — people who have become incredibly good at looking after everyone else, but feel guilty the moment they put themselves first.

You’re allowed to have needs too.
You’re allowed to ask for help.
And you don’t always have to be the strong one.

What would taking care of you look like today?

Have you ever said “that’s just who I am” about something you actually find quite difficult?

Maybe you’re the one who always keeps everyone happy.
Maybe you overthink every conversation.
Maybe asking for help feels uncomfortable.
Maybe you shut down when there’s conflict or feel guilty whenever you say no.

Sometimes these patterns aren’t simply personality traits.

They may have developed because, at some point, they helped you feel safer, more accepted or more in control.

And when we start looking at ourselves with curiosity rather than criticism, we can begin to understand:

“Ah… there’s a reason I do this.”

Understanding where a pattern came from doesn’t mean you have to keep living by it.

Therapy can be a space to gently explore these patterns, understand what they’ve been protecting you from and begin finding new ways of responding that work better for the person you are today.

You can have compassion for the version of you who needed that protection and give yourself permission to do things differently now.

Which one did you recognise most?

There’s something about September that can feel like a second January.

Summer starts to fade, routines return and suddenly there can be pressure to get organised, be productive and get everything “back on track”.

But your routine doesn't need to be perfect to support your mental health. 🍂

Our minds and bodies often respond well to small moments of predictability — the morning cup of tea, getting outside for some daylight, eating regularly, taking a walk, putting your phone down or creating a familiar wind-down routine before bed.

Think gentle anchors, rather than rigid rules.

And remember: you don't have to expect the same energy from yourself in every season. 🤍

Save this as a reminder as we move into autumn.

🌿 Out of Office 🌿

Just a little update to let you know that Mind Mend Therapy will be taking a short break from 11th–19th July 2026.

Taking time to rest and recharge is something I encourage my clients to do, so I'm practising what I preach. 💚

I'll be back in the therapy room and responding to messages from Monday 20th July. During my time away, replies may take a little longer than usual.

Thank you for your patience, understanding, and continued support. I hope you find some moments to slow down and take care of yourself too.

See you soon,
Alice 💚

Your mind doesn’t need to answer every fearful thought. 💭

Anxiety often pulls us into:
“What if…?”
“What’s wrong with me?”
“What if something bad happens?”

But sometimes the most calming question is:
“Do I actually need to engage with this thought right now?”

Not every thought is a problem to solve or fix.
Some thoughts are just noise from an overwhelmed nervous system.

You can notice them…
without following them. 💚

Things I hear a lot in therapy…
especially from people who feel anxious around others

“I feel like everyone is looking at me”
“I just know they’re judging me”

And it makes complete sense
because when anxiety shows up
it feels real

But often, what we gently uncover is this:
it’s not that everyone is focused on you

it’s that your mind has created a spotlight

when actually…
most people are walking around
focused on themselves

their own thoughts
their own worries
their own world

You’re not under as much of a spotlight as it feels.

Save this for when your mind starts telling you otherwise
or share with someone who might need it 💚

This… is why emotions can feel so overwhelming sometimes. 💭

It’s not just one feeling.
It’s layers… meanings… stories underneath.

At the centre — “The places we go when…”
And around it… all the different ways we experience being human.

As Brené Brown explores, when we can name our emotions, we begin to understand them — and they start to feel less intense, less all-consuming.

Looking at this alongside Robert Plutchik’s work, emotions aren’t fixed — they move, shift, and blend.
Anxiety might sit next to overwhelm… which sits next to comparison… which links to insecurity.

And from a Gestalt lens, like Joseph Zinker describes — these feelings aren’t problems to fix, but experiences to notice in the present moment.

✨ So instead of asking:
“What’s wrong with me?”

Try gently asking:
“What’s happening for me right now?”

Because there’s always a reason your mind and body go somewhere.

And understanding that…
is where change begins.