https://www.emmatpsychology.com/resources daily 0.75 2026-04-01 https://www.emmatpsychology.com/resources/chocolate-cravings-amp-the-brain-what-easter-teaches-us-about-emotional-eating monthly 0.5 2026-04-02 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1775027249283-8FAPTMWMWALQ5XLF6YNW/unsplash-image-2sYQPiE5o1E.jpg Mindful Reflections - Chocolate, Cravings & the Brain: What Easter Teaches Us About Emotional Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/de18d529-2aa8-459f-9e33-3f8a61c7c303/Prob+Behaviour.jpg Mindful Reflections - Chocolate, Cravings & the Brain: What Easter Teaches Us About Emotional Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/a-relationship-roadmap-keeping-your-relationship-on-track monthly 0.5 2026-03-29 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/7ffa5d49-d578-4cc3-b8a8-3d3b346e750d/unsplash-image-nhxT0-_Jpv4.jpg Mindful Reflections - A Relationship Roadmap: Keeping Your Relationship on Track - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/when-care-starts-to-feel-like-control monthly 0.5 2026-03-26 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1774516272586-JY4EKEV666JLQW0H34QG/unsplash-image-AmPRUnRb6N0.jpg Mindful Reflections - When Care Starts to Feel Like Control - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/dialectical-behaviour-therapy-dbt-a-map-for-understanding-intense-emotions monthly 0.5 2026-03-15 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1771993318900-E8LIUGKGJZ47T19G6RHV/unsplash-image-z1d-LP8sjuI.jpg Mindful Reflections - Dialectical Behaviour Therapy (DBT): A Map for Understanding Intense Emotions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/ikigai-a-japanese-idea-about-understanding-purpose-and-meaning monthly 0.5 2026-03-12 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1773294782707-H3MRWLJWUJQVL4H13EG5/unsplash-image-1ATZfZuNDkg.jpg Mindful Reflections - Ikigai: A Japanese Idea About Understanding Purpose and Meaning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/when-your-mind-hands-you-jangly-keys monthly 0.5 2026-03-08 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1771569448017-3MRK0AK4IL93N99J8ONO/unsplash-image-Ebj87ehFNNU.jpg Mindful Reflections - When Your Mind Hands You “Jangly Keys” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/accountability-vs-im-sorry-what-makes-repair-feel-real monthly 0.5 2026-03-05 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1770956113833-6VSYLR2MGTXLJEU1KGDD/unsplash-image-rnU7WYf_5y0.jpg Mindful Reflections - Accountability vs “I’m Sorry”: What Makes Repair Feel Real - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/anger-is-a-feeling-aggression-is-a-behaviour monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/5413ce2a-891a-49bf-a422-6253b183431d/Anger+and+Aggression.png Mindful Reflections - Anger Is a Feeling. Aggression Is a Behaviour. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/dopamine-motivation-and-adhd-understanding-drive-focus-and-effort monthly 0.5 2026-02-26 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/075f75fe-63c1-44f1-a465-f9779765f125/Dopamine+Final.png Mindful Reflections - Dopamine, Motivation, and ADHD: Understanding Drive, Focus, and Effort - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/feelingbettervslivingbetter monthly 0.5 2026-02-22 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1770713195568-1O1F35G0GZJOTRDFBIP4/unsplash-image-FtZL0r4DZYk.jpg Mindful Reflections - Feeling Better vs Living Better: Two Maps for Wellbeing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/when-resolutions-slip-not-the-end-just-a-turn-in-the-path monthly 0.5 2026-02-19 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1769825219358-PEVHFDTUN59LO2XKUYP6/unsplash-image-hmswpLTLQxk.jpg Mindful Reflections - When Resolutions Slip: Not the End, Just a Turn in the Path - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/understanding-relationship-patterns-moving-beyond-labels-toward-meaning monthly 0.5 2026-02-15 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1770063206920-ZV5URYJY4WOVWWT01ITB/unsplash-image-pn_HsW0jMls.jpg Mindful Reflections - Understanding Relationship Patterns: Moving Beyond Labels Toward Meaning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/when-valentines-day-feels-complicated-a-map-for-intimacy-desire-amp-connection monthly 0.5 2026-02-12 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1769562114501-ZY9NKIPMMZ19CFBGQUAA/unsplash-image-Pb_vk0P51Yw.jpg Mindful Reflections - When Valentine’s Day Feels Complicated: A Map for Intimacy, Desire & Connection - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/beyond-roses-and-red-hearts-navigating-valentines-day-in-non-traditional-relationships monthly 0.5 2026-02-08 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1769841565120-L2BHRPTVXTYDK89KMCRM/unsplash-image-zAOBpEE_vV4.jpg Mindful Reflections - Beyond Roses and Red Hearts: Navigating Valentine’s Day in Non-Traditional Relationships - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/getting-to-know-your-inner-landscape-exploring-parts-work-in-ifs-therapy monthly 0.5 2026-02-05 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1769833993969-C37736O24PPU1NVB4N11/unsplash-image-betmVWGYcLY.jpg Mindful Reflections - Getting to Know Your Inner Landscape: Exploring 'Parts Work' in IFS Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/time-blindness-understanding-how-time-can-slip-stretch-or-disappear monthly 0.5 2026-02-01 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1769649745389-Z5JV22B83F0515RL67FQ/unsplash-image-18T72jBinvI.jpg Mindful Reflections - Time Blindness: Understanding How Time Can Slip, Stretch, or Disappear - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/finding-clarity-in-conversations-seeing-what-is-underneath-the-conflict monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1769578368695-E41ZGXTU6QWH1M1PMWUP/unsplash-image-aocUkMcxeqI.jpg Mindful Reflections - Finding Clarity in Conversations: Seeing What Is Underneath The Conflict - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/why-public-holidays-can-stir-private-feelings monthly 0.5 2026-01-25 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1769219560804-M2PW4FKXZ6B4P53VU23Z/unsplash-image-SDRSFyk5GJM.jpg Mindful Reflections - Why Public Holidays Can Stir Private Feelings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/how-to-plan-your-healing-when-sessions-have-limits monthly 0.5 2026-01-22 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/b702df32-ffd6-4ed2-a1fc-82856699386e/Mental+Health+Care+Plan.png Mindful Reflections - How to Plan Your Healing When Sessions Have Limits - “Therapy lays out a map for the journey of life, and each session is a gentle marker, helping you find your way forward.” https://www.emmatpsychology.com/resources/finding-your-feet-grounding-in-psychology-and-everyday-life monthly 0.5 2026-01-18 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1766977891761-GOP41QOOWYXD4FHZOXHG/unsplash-image-8n00CqwnqO8.jpg Mindful Reflections - Finding Your Feet: Grounding in Psychology and Everyday Life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/the-hidden-risks-of-artificial-intelligence-ai-as-emotional-support monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1766992171982-Z7F3XH9WSRZLHWTGSQB9/unsplash-image-BBqVpTE4vw4.jpg Mindful Reflections - the Hidden Risks of Artificial Intelligence (AI) as Emotional Support - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/from-appearance-to-ability monthly 0.5 2026-01-11 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1765773791457-XIXYH6OCNIPHMF5NGEY8/unsplash-image-OfVESgqrbJc.jpg Mindful Reflections - From Appearance to Ability - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/depression-through-a-cbt-lens-making-sense-of-the-fog monthly 0.5 2026-01-08 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1766456892311-0GZ6UBLHQJYTCB1I9S01/unsplash-image-ZC0EbdLC8G0.jpg Mindful Reflections - Depression Through a CBT Lens: Making Sense of the Fog - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/c9fa2d8d-4445-4dba-a1a8-5632c56f4ecf/CBT+Model+of+Depression.jpg Mindful Reflections - Depression Through a CBT Lens: Making Sense of the Fog - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/how-polyvagal-theory-explains-the-brains-stress-response monthly 0.5 2026-01-04 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1764657896615-QFETA8DVF5RH5Q7VH123/unsplash-image-vLfzJSGCU9c.jpg Mindful Reflections - How Polyvagal Theory Explains the Brain’s Stress Response - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/new-years-why-tiny-steps-work-better-than-big-resolutions monthly 0.5 2025-12-28 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/a7d415e8-134a-453f-beff-7afe0bc1f17d/New+Year+Resolution.png Mindful Reflections - New Years: Why Tiny Steps Work Better than Big Resolutions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/managing-loneliness-during-the-holidays-its-okay-not-to-feel-festive monthly 0.5 2025-12-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1764648719264-JH1VERV11FXW68QHWDRY/unsplash-image-S6PoWrA-gsA.jpg Mindful Reflections - Managing Loneliness During The Holidays: It’s Okay Not to Feel Festive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/managing-distress-during-holiday-closure monthly 0.5 2025-12-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/a3e024ad-4191-4b00-bf11-2339ff63a841/Holiday+Closure+-+Mine.jpg Mindful Reflections - Managing Distress During Holiday Closure - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/cb19ccc0-1144-441d-984e-61ab7d3baaa6/STOP+Skill.png Mindful Reflections - Managing Distress During Holiday Closure - The STOP Skill Being able to take a moment to interrupt our impulsive reactions and bring the prefrontal cortex back online, allows us to make values-based responses instead of reflexive ones. S – Stop: Pause before reacting. T – Take a step back: Breathe; change posture or room. O – Observe: Notice sensations and thoughts. P – Proceed mindfully: Ask, “What will support me right now?” https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/d51b18ce-ddd9-49f7-9da0-22c4ed3bea3e/Butterfly.png Mindful Reflections - Managing Distress During Holiday Closure - The Butterfly Hug: Gentle Self-Regulation A simple EMDR-informed method for calming your nervous system: Cross your arms over your chest, placing your fingertips just under your collarbones. Tap slowly, left, right, left, like gentle wings. Keep your breathing low and steady. This bilateral motion helps your brain reorient and ease emotional intensity. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/baffee04-8ed0-4acc-b00c-5da218a6185d/MATES.png Mindful Reflections - Managing Distress During Holiday Closure - MATES Method Uses multiple sensory systems at once, reinforcing body–mind connection and felt safety. Mind: Visualise a calm place. Air: Slow, even breaths (in for 4, out for 6). Tree: Plant your feet and imagine roots grounding you. Express: Name what you feel without judgement. Stretch: Move gently to release tension.Make it stand out https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/3ca8ad16-addc-4174-a3c8-e27b9ea4e329/Temperature.png Mindful Reflections - Managing Distress During Holiday Closure - Cool Down the System (TIPP Technique) When distress hits 9/10, focusing on our physiology can shift the body from “fight/flight” to “rest/digest” by stimulating the vagus nerve allowing clear thinking to return. Temperature: Cool water on your wrists or face. Intense movement: Short burst of physical activity. Paced breathing: Longer exhale than inhale. Progressive relaxation: Tense and release muscles.Make it stand out https://www.emmatpsychology.com/resources/from-festive-joy-to-emotional-fallout monthly 0.5 2025-12-14 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1764376905155-N2LIR0LF7CBZ2BM5EMYC/unsplash-image--zvqSiTi8ZU.jpg Mindful Reflections - From Festive Joy to Emotional Fallout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/darvo-and-fog-how-to-recognise-manipulative-communication-patterns monthly 0.5 2025-12-10 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1764642432727-GDEQB3ECAGVFH208U7I3/unsplash-image-bczrpU9n8f4.jpg Mindful Reflections - DARVO and FOG: How to Recognise Manipulative Communication Patterns  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/lonelinessandconnectionatchristmas monthly 0.5 2025-12-07 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/f418e753-af0b-4437-b6a2-9feaedd5daca/Circle+of+Close+Xmas.png Mindful Reflections - Loneliness and Connection at Christmas: Using the Circle of Closeness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/personal-therapy-creating-an-approach-that-fits-you monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1764638167934-89EZ5WDYMGI55PRNX852/unsplash-image-_af0_qAh4K4.jpg Mindful Reflections - Personal Therapy: Creating An Approach That Fits You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/the-psychology-of-giving-finding-meaning-beyond-gifts monthly 0.5 2025-11-30 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1764037459976-X4SHYDREDFWS3XFPQFRA/unsplash-image-ktPKyUs3Qjs.jpg Mindful Reflections - The Psychology of Giving: Finding Meaning Beyond Gifts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/building-balancing-and-ending-relationships-with-care monthly 0.5 2025-11-23 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1762932184575-7X9QRUHXH69HWCJO3TA2/unsplash-image--cAN6ntPqYQ.jpg Mindful Reflections - Building, Balancing, and Ending Relationships with Care - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/whatisthecost monthly 0.5 2025-11-18 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1763427305875-1VCATTOSX0T85GKDGAR8/unsplash-image-_94HLr_QXo8.jpg Mindful Reflections - What Is the Cost? Aligning Your Values and Decisions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/schemas-understanding-emotional-patterns monthly 0.5 2025-11-16 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1759710776183-9QOPMSKKIYPBNCEJUGHT/unsplash-image-uh6msP8Md_E.jpg Mindful Reflections - Schemas - Understanding Emotional Patterns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/memory-isnt-a-recording monthly 0.5 2025-11-09 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1757301411203-7DXXAELIDJWH74NQ76VA/unsplash-image-m5oFzzrcKwc.jpg Mindful Reflections - Memory Isn’t a Recording - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/literal-vs-implied-language monthly 0.5 2025-11-02 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/ef77945d-d2e2-4f7c-8945-c282901f3b3f/unsplash-image-POMpXtcVYHo.jpg Mindful Reflections - Literal vs Implied Language - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/too-many-choices-why-more-isnt-always-better monthly 0.5 2025-10-26 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1756446985263-JFLL4MX2AI5B3VV3NEWX/unsplash-image-J3JMyXWQHXU.jpg Mindful Reflections - Too Many Choices: Why More Isn’t Always Better - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/understanding-night-time-overthinking monthly 0.5 2025-10-22 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1761120966356-VM50VK4FM0QMM9B7BAGQ/unsplash-image-FVRTLKgQ700.jpg Mindful Reflections - Why Is My Brain So Busy at 3AM? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/finding-your-wise-mind monthly 0.5 2025-10-19 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/70f25c16-80f3-4963-95fd-e655f164962a/WiseMind.png Mindful Reflections - Finding Your Wise Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/handle-halloween-without-losing-your-head monthly 0.5 2025-10-14 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1757122399507-ES9E02FATZKTHDP27LFV/unsplash-image-EFQlS6SL9uw.jpg Mindful Reflections - Handle Halloween Without Losing Your Head - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/what-is-validation monthly 0.5 2025-10-12 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/af1e5d11-82ac-4826-bcf4-bfd6fe03bb09/unsplash-image-KKkPgdLwKjo.jpg Mindful Reflections - What is Validation? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/why-rest-feels-hard monthly 0.5 2025-10-05 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1756434651695-9XE5P2HCECUPNDU96VGW/unsplash-image-KzSWlvLnHMA.jpg Mindful Reflections - Why Rest Feels Hard - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/is-it-narcissism-or-something-else monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1c651126-5e39-480b-90d9-a65a3ae12216/unsplash-image-HNiOq7eg8ck.jpg Mindful Reflections - Is It Narcissism, Or Something Else? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/when-trust-breaks monthly 0.5 2025-09-24 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1758669976327-EO6GRKHWUR1337F96OI7/unsplash-image-EPio3ML3_ak.jpg Mindful Reflections - When Trust Breaks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/understanding-your-window-of-tolerance monthly 0.5 2025-09-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1755577454103-28D6BY23I1KPK4VE9TUF/unsplash-image-_enXmoXudAk.jpg Mindful Reflections - Understanding Your Window of Tolerance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/understandingdiagnosis monthly 0.5 2025-09-14 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1755213272749-GFHUIPN472HXD06M9K4Q/unsplash-image-NFvdKIhxYlU.jpg Mindful Reflections - Understanding Diagnosis: More Than Just a Label - “If you're viewed only through the lens of your trauma, you can forget you have other gifts you can provide to the world.” Dr. Scott Barry Kaufman https://www.emmatpsychology.com/resources/sunkcostfallacy monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1754972431331-0XP2CST2YFVE06VEDQO1/unsplash-image-twnaIUFt_KY.jpg Mindful Reflections - the Sunk Cost Fallacy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/how-do-you-ask-to-be-loved monthly 0.5 2025-08-31 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1756525515978-ZT7QISVXN3XMJ8S04UAE/unsplash-image-0ZF7BrJ2xmg.jpg Mindful Reflections - How Do You Ask to Be Loved? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/spot-the-difference monthly 0.5 2025-08-24 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1754960901059-C9V3SBEJD6KVIDKOMQNY/unsplash-image-tD49mqo7sjE.jpg Mindful Reflections - Spot the Difference - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/why-you-might-never-feel-good-enough-perfectionism-unrelenting-standards-and-the-achievement-treadmill monthly 0.5 2025-08-17 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1750386446609-311B3J5SEGVE3UCYOUH4/unsplash-image-fMbRKk2la0s.jpg Mindful Reflections - Why You Might Never Feel ‘Good Enough’: Perfectionism, Unrelenting Standards, and the Achievement Treadmill - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/not-just-a-picky-eater-understanding-arfid monthly 0.5 2025-08-10 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1750049996893-PYFLVGX006OUQ0UVDCHR/unsplash-image-XO5qTnr0a50.jpg Mindful Reflections - Not Just a Picky Eater - Understanding ARFID - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/the-power-of-prediction monthly 0.5 2025-08-03 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1750917360947-PPBW85TH0RBWFKEQIZ8N/unsplash-image-D3SzBCAeMhQ.jpg Mindful Reflections - The Power of Prediction - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/what-is-masking monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1747876015989-NNWS9M9E9FH6OB6QBBDE/unsplash-image-k1jYVY6OExE.jpg Mindful Reflections - What Is Masking? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/why-didnt-i-just-do-the-thing monthly 0.5 2025-07-20 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1747869723522-0RTIB8QXVIA0C7YKWW1P/unsplash-image-LDcC7aCWVlo.jpg Mindful Reflections - Why Didn’t I Just Do the Thing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/reframing-barriers monthly 0.5 2025-07-13 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1747802522918-RT8DGL1QIZF7T8H3YRP1/unsplash-image-ZAmXj9CqG-4.jpg Mindful Reflections - Reframing Barriers - “I can look at a tree blocking my path as a barrier, or as an opportunity to learn how to jump.” https://www.emmatpsychology.com/resources/m5r7i2ubnkb8vjm4s9ttiu3fhrvgr3 monthly 0.5 2025-07-06 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1747112573422-BE6QMWYGXX0DI5N3DYN2/unsplash-image-Wa0tqJ8vvuw.jpg Mindful Reflections - Do You Build Walls or Bridges? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/open-communication-and-conflict-management monthly 0.5 2025-06-29 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1747103359851-NP4KO4ITOEGJ32570CB8/unsplash-image-eUyXxFrwVOE.jpg Mindful Reflections - O.P.E.N. Communication and Conflict Management - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/chain-analysis-learning-about-emotional-reactions monthly 0.5 2025-06-22 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1746511059709-3LNRE4NQ5DVUGVJ4IXB5/unsplash-image-SHpKcE9TyCs.jpg Mindful Reflections - Chain Analysis – Learning about Emotional Reactions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/understanding-neurodiversity-different-not-deficient monthly 0.5 2025-06-15 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/5d680220-84ee-4cad-8c31-e4c8dfbc692b/Neurodiversity+-+Final.jpg Mindful Reflections - Understanding Neurodiversity: Different, Not Deficient - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/radical-acceptance monthly 0.5 2025-06-08 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1746397623584-T6BX0V1TGJ80WHLEQAF8/unsplash-image-LlrQF5JFRIs.jpg Mindful Reflections - Radical Acceptance - “The first step in overcoming any misfortune is to allow it to be.” — William James, philosopher and psychologist https://www.emmatpsychology.com/resources/guqe5df7rfwfvg2x7wq72lbim5ed8p monthly 0.5 2025-06-01 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1745988778184-ZJUJQD5039ZH97GWN58G/unsplash-image-tnxRFtXI9dI.jpg Mindful Reflections - RSD when Rejection becomes Physical Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/helping-create-change-with-motivational-interviewing monthly 0.5 2025-05-25 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1745969017378-PX66IWYGECRFLSA7X8E5/unsplash-image-xVRIFWOBK3U.jpg Mindful Reflections - Helping Create Change with Motivational Interviewing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/managing-pain-mindfully-the-3-ps monthly 0.5 2025-05-18 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1745895866645-6F2PKCUI6HJ2WH7946XG/unsplash-image-xWlsYJU4ynE.jpg Mindful Reflections - Managing Pain Mindfully: the 3 P's - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/the-four-horsemen-of-communication-how-to-beat-them-as-a-team monthly 0.5 2025-05-11 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1df011e9-eb06-4ece-bf51-24c1d61f8bb6/four+horsemen.jpg Mindful Reflections - The Four Horsemen of Communication: How to Beat Them as a Team - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/the-circle-of-closeness monthly 0.5 2025-12-28 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/82445db4-e7e3-437a-8164-73b52c8360e9/Circle+of+Closeness.jpg Mindful Reflections - The Circle of Closeness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/understanding-and-managing-your-emotions monthly 0.5 2025-04-28 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/a09826f7-b49c-4c67-8377-4ca86d251c91/Emotion+ID+Image.jpg Mindful Reflections - Understanding and Managing Your Emotions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/coercive-control-and-relationships monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/55c3fd42-2d97-4477-b081-bab25e05fc0a/Power+and+Control.jpg Mindful Reflections - Coercive Control and Relationships - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/unlocking-emotional-patterns monthly 0.5 2025-04-14 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1744085744020-DEPZ2RIV2ZD8TMY8CYN7/unsplash-image-AsahNlC0VhQ.jpg Mindful Reflections - Unlocking Emotional Patterns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/team-work-in-relationships monthly 0.5 2025-04-07 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1739312581489-C3O2VRP9SVRSS4OCQ166/unsplash-image-uTFiFYeQhlI.jpg Mindful Reflections - Team Work in Relationships - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/emotional-regulation-with-dbt monthly 0.5 2025-03-30 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/189b553b-d410-4d86-8be8-c56e44fa8cc4/unsplash-image-WVEKM88v9VM.jpg Mindful Reflections - Emotional Regulation with DBT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/the-power-of-self-evaluation monthly 0.5 2025-03-23 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/d7a485d6-7d9e-4136-9b96-718f3f51b15e/Self+Evaluation+2+-+Correct+-+Shape+and+Weight.jpg Mindful Reflections - The Power of Self-Evaluation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/4b4ab811-5108-4423-a9e7-246ee5aaeb7b/Pie+Chart+1+-+Correct.png Mindful Reflections - The Power of Self-Evaluation - The Self-Evaluation Pie is a simple exercise to help us reflect on the amount of balance in our lives. By allocating "slices" of a pie chart to different areas of your life, such as family, friends, relationships, work, hobbies, physical and mental health, you can visualise how much time, energy and overall weight each area holds in your self-assessment. Larger slices represent areas with the greatest influence on your self-worth. Think about how you would complete your pie. Do you spend the most time in the areas of the life that make you feel the most felt proud, valued, or motivated? https://www.emmatpsychology.com/resources/chicken-soup-theory monthly 0.5 2025-03-16 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1737866784781-AT3D9XD5LGKD1CW2HQCL/unsplash-image-RmByg5kFfQg.jpg Mindful Reflections - Chicken Soup Theory - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/reframing-catastrophic-thinking monthly 0.5 2025-03-09 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1732164795702-Z95EEOSWFNNBX4WQGUTS/unsplash-image-Ud2YdGYZajk.jpg Mindful Reflections - Reframing Catastrophic Thinking “It's the way a man chooses to limit himself that determines his character.” Luke Rhinehart https://www.emmatpsychology.com/resources/values-and-actions monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/84bbfb63-ab7b-425d-b5fd-3da6b0103bb4/unsplash-image-5Hl5reICevY.jpg Mindful Reflections - Values and Actions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/spoonful-of-energy monthly 0.5 2025-09-24 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/2a0d674d-d200-4c19-be3f-f37388a14ea3/unsplash-image-F3svh7bKb6I.jpg Mindful Reflections - A Spoonful of Energy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/post-breakup monthly 0.5 2025-09-24 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1758686129578-XUTPUH81DKE3CMOJU8KK/unsplash-image-RIEoMgpba7w.jpg Mindful Reflections - Post Breakup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/love-languages-personalising-communication monthly 0.5 2025-02-09 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/3e9eba08-be83-4888-8cdd-6aa536382068/unsplash-image-JPJ1xrfhLCo.jpg Mindful Reflections - Love Languages: Personalising Communication - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1736820834366-KYDE57ADK9AAKPT6RH1M/unsplash-image--Wh-ePDJif4.jpg Mindful Reflections - Love Languages: Personalising Communication - Examples Saying "I love you" with heartfelt intention. Offering specific compliments, like "You handled that so well; I admire your resilience." Writing thoughtful notes or messages to remind your partner of their importance. Providing encouragement, such as "I know you can do this; I’m proud of you." https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/66c39588-34cb-4ba7-be08-680f34e06981/unsplash-image-UAvYasdkzq8.jpg Mindful Reflections - Love Languages: Personalising Communication - Examples Having uninterrupted conversations over coffee (without screens or distractions). Planning regular date nights or shared experiences, like hiking or cooking together. Engaging in "parallel play," such as reading or relaxing side by side. Research shows providing someone with your undivided attention communicates you value them, which builds emotional intimacy and strengthens relationships. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/b7b736f7-4a9d-4820-8f57-4da5d7ac7f87/unsplash-image-ktPKyUs3Qjs.jpg Mindful Reflections - Love Languages: Personalising Communication - Examples Giving a small memento tied to shared memories. Surprising your partner with their favourite snack or flowers. Creating personalised items, like a scrapbook or a curated playlist. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/bb1e9a38-6012-40c5-a7d0-9b42d72adea7/unsplash-image-65_nbwiD3I4.jpg Mindful Reflections - Love Languages: Personalising Communication - Examples Cooking a meal after a busy day. Helping with chores or errands without being asked. Offering practical support during stressful times. Acts of Service tap into our general instincts towards prosocial behaviour, reinforcing our need to show reliability and care. Dr John Gottman’s research highlights that small, consistent gestures build emotional “deposits” in the relationship bank. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/a7be529b-96ea-46cf-8163-d824ed339890/unsplash-image-DWDOwbtYSfo.jpg Mindful Reflections - Love Languages: Personalising Communication - Examples Offering a comforting hug during tough moments. Holding hands during a walk. Giving a massage to help your partner relax. Touch releases oxytocin in the brain, this is the same neurotransmitter that is associated with emotional closeness and reducing stress. Touch also helps with grounding and reassurance. https://www.emmatpsychology.com/resources/attribution-error monthly 0.5 2025-02-02 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/0a887a0f-ae64-41cb-8ad6-5ff6a718fe74/Fish+tree+2.png Mindful Reflections - Attribution Error - Make it stand out “We don’t judge a fish by its ability to climb a tree" https://www.emmatpsychology.com/resources/decision-making monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1732077313186-BFO6LEIL91GIHSKSFDMJ/unsplash-image-VDAzcZyjun8.jpg Mindful Reflections - Decision Making - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/managing-unhelpful-thoughts monthly 0.5 2025-01-19 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1730948465915-JIA6RHLG6L33AS29KVET/unsplash-image-VsBDoqP9NMc.jpg Mindful Reflections - Managing Unhelpful Thoughts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/oj7yxi0z0xflam9h0yv6hi15akf9xr monthly 0.5 2025-01-12 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1729139188200-71M44YUT30DRQ0V6122N/unsplash-image-CFzK-jX2g5s.jpg Mindful Reflections - Six Stages of Grief - Post-traumatic growth is not happiness; it often coexists with distress… it is an experience of loss and mourning so profoundly painful that it changes you for ever. It’s hard-won wisdom. https://www.emmatpsychology.com/resources/warning-signs monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/f56e7052-c514-4e5b-a1a6-91dfb3c1cdbe/Warning+signs.jpeg Mindful Reflections - Warning Signs - “Things not to say to someone with mental illness: Ignore it. Forget about it. Fight it. Your are better than this. You are over thinking.” Nitya Prakash,2019 https://www.emmatpsychology.com/resources/from-surviving-to-thriving-let-go-of-perfectionism monthly 0.5 2024-12-29 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1735272320486-6N8CNUATI01S9D4VZQ72/unsplash-image-Y2pzmNYinu0.jpg Mindful Reflections - From Surviving to Thriving: Let Go of Perfectionism - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/halt-vulnerable-emotions monthly 0.5 2024-12-23 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/e95929b6-bdc1-4bc5-8678-0ca5151aa3cc/Christmas+HALT.jpeg Mindful Reflections - H.A.L.T - Vulnerable Emotions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/dffa3f1c-8228-4e5c-bed4-9e400c094a57/unsplash-image-lp8l7ne4zPg.jpg Mindful Reflections - H.A.L.T - Vulnerable Emotions Hungry: Balancing Body Chemistry Hunger goes beyond missing meals. It encompasses various chemical imbalances, including blood sugar levels, hydration, hormonal fluctuations, and the effects of substances like caffeine or alcohol. These imbalances can make us irritable, fatigued, and unable to concentrate. For example, skipping meals can lead to “hanger”—a combination of hunger and anger. Personal Impact: Reflect on moments when you skipped breakfast and became short-tempered, or how the lack of caffeine in the morning left you sluggish. Perhaps you’ve regretted sending a text after having one too many drinks. By recognising these imbalances, we can make choices to maintain our emotional stability. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/bbdd83a6-b204-4fcb-9dc3-7c77b94ed19d/unsplash-image-cf0p2IDquTE.jpg Mindful Reflections - H.A.L.T - Vulnerable Emotions - Angry: Managing Emotions and Anxiety The "A" in H.A.L.T. extends to a variety of emotions, including anger, anxiety, stress, guilt, or shame. Unresolved emotions often spill over into unrelated situations, making us overly sensitive. Physically, heightened emotions may cause a racing heart or shallow breathing, which further amplifies our reactions. Personal Impact: When carrying unresolved stress, small events—like a colleague’s harmless comment—can trigger an outsized response. A useful strategy is separating yourself from the emotion by thinking, “I am feeling anger” instead of “I am angry.” This mental shift can help you respond with clarity. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/670ac5b0-ee9d-48ca-80c3-db296e62418d/unsplash-image-iRbHr8jpmGw.jpg Mindful Reflections - H.A.L.T - Vulnerable Emotions - Lonely: Seeking Connection and Support Loneliness is not the same as being alone. It arises when we lack meaningful connection and emotional support. Even in a crowded room, we may feel disconnected, and this emotional vulnerability can heighten stress and self-doubt. A robust support system bolsters resilience, helping us cope better with life’s challenges. Personal Impact: Consider how feeling unsupported after a disagreement might amplify feelings of rejection or inadequacy. Regularly connecting with loved ones or joining supportive communities can build a sense of belonging, helping you face stress with greater strength. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1734159133721-PHODNUGOB6LV1EXGZS3J/unsplash-image-CwIU33KGToc.jpg Mindful Reflections - H.A.L.T - Vulnerable Emotions - Tired: Recognising Your Body’s Needs Physical conditions such as pain, illness, and sleep deprivation have profound impacts on emotional health. Lack of rest or chronic pain reduces resilience and increases irritability, anxiety, or depression. Illness intensifies emotional challenges, from frustration to grief, depending on severity and coping strategies, underscoring the need for holistic health care. Personal Impact: Think about how cranky children become when overtired. The same applies to adults. Minor inconveniences might feel overwhelming when you’re fatigued. By prioritising rest and recognising signs of tiredness, you can prevent unnecessary conflicts and maintain emotional balance. https://www.emmatpsychology.com/resources/holidays-and-boundaries monthly 0.5 2024-12-15 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/848acab4-ffeb-4442-b90c-2e332da444cb/unsplash-image-dMDz6TfSo20.jpg Mindful Reflections - Holidays and Boundaries - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/managing-sensory-overload monthly 0.5 2024-12-08 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1732497410922-U6K02E1D15SHKNDXX8HY/unsplash-image-Ma1aEnK_cx4.jpg Mindful Reflections - Managing Sensory Overload - Understand Your Sensory Preferences Track Your Reactions: Use a food diary to record which tastes and textures feel soothing or overwhelming. Rate Comfort Levels: Create a 1–10 scale to evaluate how you react to different tastes or textures of food. Create a Comfortable Eating Environment Minimise Distractions: Reduce background noise and strong odours while eating. Use Familiar Items: Stick to utensils and dishes that feel comforting. Fidget Tools: Bring along a calming object to ease sensory stress during meals. Explore Textures and Flavours Gradually Start with “Safe” Foods: Begin with familiar items (these will be different for everyone), some people like smooth foods like mashed potatoes, smoothies, or yoghurt, others will prefer crunchie foods, pick your own. Modify Textures: Blend or mash foods to suit your preferences. Gradual Exposure: Introduce new textures or flavours in small, low-pressure amounts. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/0087d731-a0a9-4225-85a3-a2b7f22834fc/unsplash-image-Q-72wa9-7Dg.jpg Mindful Reflections - Managing Sensory Overload - Adjust Your Environment Choose Comfortable Fabrics: Choose your favourite clothing, this can include removing tags, opting for soft materials like cotton, linen, or bamboo. Layer Clothing: If you have to wear a uniform, use a base layer to protect against rough textures. Control Temperature: Maintain a stable temperature to avoid sensations like sticky or clingy fabrics. Set Clear Boundaries Communicate Your Preferences: Let friends or family know your needs, such as avoiding physical contact. Create Safe Zones: Designate areas in your home as touch-free spaces. Use Calming Inputs Weighted Blankets: The deep pressure can be soothing, but identify your own preferences, some people can find the weight suffocating. Compression Clothing: Provides a secure, comforting sensation to some people. Fidget Items: Carry soft, tactile objects for grounding during moments of overload. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/c87ebdad-6645-4170-82b2-3bc17cbac890/unsplash-image-t0ZfzT8FopE.jpg Mindful Reflections - Managing Sensory Overload - Reduce Triggers Track Sensitivities: Keep a journal of scents that trigger discomfort. Use Fragrance-Free Products: Opt for unscented household and personal care items. Create Personal Barriers: Carry a scarf or item lightly scented with a calming aroma. Environmental Adjustments Improve Air Quality: Use air purifiers with filters to eliminate odours. Establish Smell-Free Zones: Dedicate certain rooms as scent-free sanctuaries. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1936c9e4-1b81-4c46-9955-ce9ced9a2019/unsplash-image-fvl4b1gjpbk.jpg Mindful Reflections - Managing Sensory Overload - Control Your Environment Adjust Lighting: Use warm-toned or dimmable bulbs to soften harsh light. Install Curtains: Blackout blinds help regulate natural light levels. Task Lighting: Direct light only where needed to reduce overall brightness. Personal Aids Tinted Glasses: Sunglasses or blue-light glasses can minimise glare indoors and outdoors. Screen Adjustments: Enable "Night Mode" or use screen filters on devices. Portable Shields: Carry visors or lightweight sunshades for unexpected brightness. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/f8a7bc7f-63b9-4472-afa1-4af31dfdce25/unsplash-image-BcjdbyKWquw.jpg Mindful Reflections - Managing Sensory Overload - Environmental Modifications Soundproofing: Use rugs, curtains, or acoustic panels to dampen sound. Quiet Zones: Dedicate spaces in your home for low-noise activities. Behavioural Strategies White Noise: Use a white noise machine or app to create a neutral sound backdrop. Mindful Listening: Practise deep breathing or meditation to help your body adjust to auditory stimuli. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1732498359493-3ALQPU5P634L966R10F8/unsplash-image-Cecb0_8Hx-o.jpg Mindful Reflections - Managing Sensory Overload - Prepare in Advance Set Realistic Goals: Focus on small achievements, like greeting one person or staying for a set period. Plan Your Visit: Familiarise yourself with the event details to reduce uncertainty.Make it stand out. During the Event Bring Comfort Items: Small fidget tools or headphones can help you feel grounded. Seek Quiet Spaces: Step away to reset when needed. Participate in Structured Activities: Games or scheduled activities often feel less chaotic. After Socialising Decompress: Spend time in a quiet environment to recharge. Celebrate Wins: Reflect on positive moments, no matter how small. https://www.emmatpsychology.com/resources/navigating-holiday-emotions-with-balance monthly 0.5 2024-12-01 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/dbce2e7a-4907-4870-ac10-067dfc0e3a5f/unsplash-image-r6r8JxhTWIk.jpg Mindful Reflections - Navigating Holiday Emotions with Balance “To deny that life has its share of disappointments, frustrations, losses, hurts, setbacks, and sadness would be unrealistic and untenable. Life is suffering. No amount of positive thinking exercises will change this truth.” Robert Emmons https://www.emmatpsychology.com/resources/build-empathy-in-relationships monthly 0.5 2024-11-24 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/26f2906f-08eb-4cc4-adf5-4098396d1c35/unsplash-image-Y5bvRlcCx8k.jpg Mindful Reflections - Build Empathy in Relationships - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/very-mindful monthly 0.5 2024-12-08 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1732075615440-0LX6JTQMMIPVQ3IUW8HJ/unsplash-image-n8L1VYaypcw.jpg Mindful Reflections - Very Mindful "The days I feel I don’t have time for meditation are the days I need it the most." Ellen Forney https://www.emmatpsychology.com/resources/the-minnesota-experiment monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1728428277500-2H408EQUCO6F9VOBEEBK/unsplash-image-qJ0zGkrE1Zg.jpg Mindful Reflections - The Minnesota Experiment - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/a-meaningful-apology monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1729220565442-7YHX49O3UARU8PPC9KD4/unsplash-image-KkEj7OysI8o.jpg Mindful Reflections - A Meaningful Apology - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/acceptable-level-of-risk monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1728192484559-LEYL8O1ZP3IGUMIGQBKF/unsplash-image-fCzSfVIQlVY.jpg Mindful Reflections - Acceptable level of risk - “The opposite of danger isn’t safe, it’s working within an acceptable level of risk.” Graham Taylor https://www.emmatpsychology.com/resources/listening-to-pain monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/1728205996573-ZVY9GTIX7MUZHRO95871/unsplash-image-N92PmuFjVOI.jpg Mindful Reflections - Listening to Pain “It hurts to see your loved one in pain, but it hurts more to see you cannot do anything about this pain.” Namrata https://www.emmatpsychology.com/resources/boundaries monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/167c7790-ee97-42bb-916a-66156c8b8705/Boundaries.jpg Mindful Reflections - Boundaries - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/interoception-the-hidden-sense monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/9216dc02-0799-4201-9ad2-8795fb58cb97/unsplash-image-WcoROcGeZYg.jpg Mindful Reflections - Interoception: The Hidden Sense “Interoception is a way of monitoring ourselves so that we can ease the felt pain, expand the felt joy, and make sure that we get the resources needed in any given moment.” Alan Fogel https://www.emmatpsychology.com/resources/polyvagal-theory monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/beb14432-aff9-499b-8089-9750a35f90d1/unsplash-image-tHs82PkN5rg.jpg Mindful Reflections - Polyvagal Theory - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/a014bfa6-017c-47ec-97da-c45f6e8bf0f9/unsplash-image-uarQNKJUdJk.jpg Mindful Reflections - Polyvagal Theory For someone who felt ignored or dismissed by their parents during family meals, the sound of clinking dishes would become associated with feelings of loneliness and rejection. In adulthood when invited to a dinner party, while they may intellectually know they are among friends, the sounds of clinking dishes would cause them to feel uneasy, anxious, and withdrawn. Their neuroception, triggered by the sound of clinking dishes, associated with past experiences of neglect, may prompt a defensive state, like the desire to retreat towards a shutdown mode. 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Young “Try to respect the reasons your lifetrap developed in the first place. In your childhood, it was essential for your emotional survival.” https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/cdbc45b5-5424-4272-ae27-335477c9a4be/Emma-T-Psychology-8.jpg Mindful Reflections - Schema Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmatpsychology.com/resources/what-is-cognitive-behavioural-therapy-cbt monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/66e2572bec85195367db8dec/f3252b0b-132e-4fc5-b06c-be3b73480604/CBT.jpg Mindful Reflections - Cognitive Behavioural Therapy CBT is an evidence-based strategy focused on identifying and changing negative thought patterns and behaviours. The core idea is that our thoughts, feelings, and behaviours are interconnected, and that changing one can lead to changes in the others. 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