Mellow Mind Therapy

We sail through life in our own little boat.
We chart our own route, we move our own oars , it's hard work but to keep moving, we must keep rowing.

We can't get in anyone else's boat, or have someone row for us, though that often seems tempting.

We can invite others into our boat occasionally but be careful not to give them our oars and watch for them punching holes in our boat.

The weather can change, the water can be calm or choppy, sometimes it can feel like we can't stay upright that we might sink.

But the stronger the boat, the fewer the holes, not letting water in, the better.

Look after your little boat, keep it maintained, watertight, repair any rot.

When the storms come you can hunker down in there, rest and be safe.

This is not about whose boat is biggest or best, it's about being a captain, not a passenger in your own life.

If you feel like you are not in control of your little boat, that you have holes in it, that someone is in there with you who is not letting you row, or if your boat is simply going in the wrong direction, then finding a good therapist can really help.

Beautiful artwork by little.design

What is your morning routine like?
Do you find yourself reaching for your phone as the first thing you do, in which case you won't be alone, most of us have made this a daily habit.

Maybe you need to read the news first thing, or scroll Facebook or open X or Instagram...

But instead of this, try disciplining yourself and switching out of your phone habit first thing.

Try putting in a manageable boundary like, "I won't look at my phone until after 8.30am"

You'd be amazed how much better you feel & how much more productive your mornings might become

Fear

It is said that before entering the sea
a river trembles with fear.

She looks back at the path she has traveled,
from the peaks of the mountains,
the long winding road crossing forests and villages.

And in front of her,
she sees an ocean so vast,
that to enter
there seems nothing more than to disappear forever.

But there is no other way.
The river can not go back.

Nobody can go back.
To go back is impossible in existence.

The river needs to take the risk
of entering the ocean
because only then will fear disappear,
because that’s where the river will know
it’s not about disappearing into the ocean,
but of becoming the ocean.

Khalil Gibran

Each day is a new opportunity to leave yesterday behind, to stop worrying about the future and to live in the moment.

All of us are guilty of struggling to stay present in this fast paced world. Everything around us in the media and online is trying to push us towards a 'bigger, better, harder, faster, more satisfying' future but actually enjoying where you are right now takes more thought and more effort....

But the reward of being present is worth it because with practice, you will find you can quiet your mind and find peace in the moment.

What do you find helps you most to stay grounded and present? For me it's the daily ritual of being outside in nature walking my dogs. Nature is only ever in the present. You can't rush her.

This can be a powerful path to finding peace in the moment

Keep going.
It will be okay.
Don't give up.
You will get there.
Just focus on one step at a time.

❤️

When you feel the urge to escape the modern world and go live at the end of a dirt track, walk amongst the trees, listen to the birds, feel the warmth of the sun on your face, watch the rain, swim in a lake and just be immersed in nature all day long...

There's nothing wrong with you, you are just remembering what it means to be human.







Photo credit: Michelle Cowbourne, Glastonbury Tor path at sunrise

There are many reasons why some people don't pursue their passions or jump into a change of career or go back to school or college later in life.

But it's never too late and no matter how old we are or what has gone before, we have time to grow and learn and change.

The little white lie is that it's not worth doing because it's just going to take too long. Our critical voice whispers "no, it's too hard, don't do it" .

But guess what, the time will pass anyway so if you start today you'll get there !







Beautifully illustrated here by

Happy Friday! Sharing this beautiful artwork by depicting the struggle everyone of us experiences between heart and head on a daily basis.

Be kind to your mind and allow your heart to be in charge occasionally!

If you find yourself feeling very anxious or overwhelmed, 'grounding' is a really effective way to bring yourself into the moment and to calm your central nervous system.

Try 5-4-3-2-1 , slowly and with purpose, seek out and find :

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

By purposefully engaging all five of your senses, you give your racing mind a chance to stop and refocus on your surroundings and in doing so reduce or even remove the symptoms of the flight/fight mode you have been in.

It seems too simple? That is the key. Try it and repeat as many times as you need to bring yourself to a place of calm in the present.

So many people who are experiencing depression, really struggle with motivation and if you have no daily routine, this lack of any structure can actually reinforce your lack of motivation.

Having a daily plan or routine for your day, however small, is a really good way to break the cycle.

Photo credit

Sunday thoughts. We spend so much time worrying about what others think of us, fearing other judgement or taking criticism personally and deeply. As human beings often struggle to believe in ourselves and we are wired to believe the negative more readily than the positive.

But change us possible and it starts with small steps. Everyone has value and everyone is valid, including you.

Burn those beautiful bridges people.

True change means never going back, because moving forward is where the light is.







Image via

The magic of a bluebell woodland on a sunny spring day.

Time spent in nature is so good for the mind as well as the heart.

If you are experiencing anxiety or stress engaging with nature can help. You can try this grounding exercise to bring you from.a place of crisis to calm in just a few minutes

5-4-3-2-1
Find 5 things you can see - look
4 things you can touch - feel
3 things you can hear - listen
2 things you can smell - breathe
1 thing you can taste - savour

Do this slowly and really focus on each task and you will find it calms your mind and allows the rational part of brain to take back control.

Have a wonderful Tuesday.

Sharing this Friday quote of the day.

When we are struggling, it's so important to know that our lives have value & to have hope that better days are coming ❤️

"Hope is the belief that the future will be better than the present and we have the power to help make it so. When we don’t have this strong vision and purpose for the future, we will live from our past instead of our future. Our thinking will fixate on the past (regrets, good old days, if only, etc.), and, as a result, we will adopt a victim mindset and be without vitality in the present" _Steve Backlund_

But remember, when we are struggling, taking it one day at a time & one moment at a time helps us to focus on the now, which feels manageable, rather than to contemplate our entire "future" , which can understandably feel huge & overwhelming.

Enjoy this beautiful illustration by and make it your truth today, for through hope, all things are possible.

A truth beautifully illustrated by

Thought for the day!

Seeing a counsellor when you are struggling with your mental health is NOT a sign of weakness. It is the first big step to wellness.

Have you had your dose of 'nature' yet today? Getting outside, sunshine, experiencing the beauty of nature sounds, smells, textures, sights all contribute to wellbeing and a healthy mind.

When we are feeling low it can be tough to pull on some shoes and get outside, but the difference it can make to your mood is worth it.

Studies have shown that just a 20 minute walk outside every day can improve our mental wellbeing.

Find out more here via

https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/how-nature-benefits-mental-health/

https://www.youngminds.org.uk/young-person/coping-with-life/exam-stress/?utm_source=Schoolpost&utm_campaign=cc56c76710-EMAIL_CAMPAIGN_2023_08_16_02_45_COPY_01&utm_medium=email&utm_term=0_-b386df00a7-%5BLIST_EMAIL_ID%5D

Exam Stress | How To Deal with Exam Stress It's normal to feel a bit worried about exams, but sometimes they can make you feel anxious or depressed. Find out how you can deal with exam stress.

Truth bomb for today.
It's good to talk.

NATURE HEALS. 🌸🌷🌻🌼

If you are feeling low, stuck, unable to lift your mood or motivation, go OUTSIDE even just for a few minutes at first.

Feel the sunshine on your face.
Look for a splash of colour or light
Listen for the bird song or a bee buzzing.
Feel the grass under your feet.
Smell the flowers.

Engaging our senses with nature, grounds us and is proven to calm and soothe a stressed, worried or anxious mind.

Try and go outside every day if you can.

And now it's March 🌸!

To all those who struggle with the shorter days in winter, with this one being particularly tough in the UK with so much rain, Spring is truly on its way.

Don't underestimate your ability to grow and adapt new ways to cope with difficult things.

Sometimes the pain we carry doesn't go away, but with help and support we can learn to carry it better, in ways that we can live with.

So beautifully illustrated here by To You From Steph

In case you needed this today ❤️

Monday's wisdom.

Plugging the leaks.

The first step is identifying your negative thoughts and then decide which ones are truly holding you back.

Then write down a alternative to each thought. And repeat.

New thinking habits form quickly with practice. But you have to start.

Starting January with this for you all, because it's truly a nugget of wisdom to live by.

Our levels of stress and anxiety are often directly correlated to 'fighting' the things we cannot control. With practice and mindfulness we can choose to let go and change how we feel (for the better!) as a result!

Sometimes I get asked "what's the point of counselling though, I mean you don't give advice and you can't change people's circumstances?"

True. A good therapist won't give advice and we cannot work miracles with difficult external situations.

But...

Therapy is about providing a safe, supportive, non judgemental and completely confidential space for people to share the load they have been carrying, sometimes for a lifetime.

It can be life changing.





Artist : skybanyes