Jodie Dilliway Piece of Mind Counselling

We’ve all seen those picture-perfect holiday snaps on social media—golden beaches, sunny skies, and happy faces. ☀️🏖 But behind every perfect post, there’s a reality that doesn’t always make it into the frame.

Maybe it’s the stress of packing, the kids fighting in the back seat, or the rain that showed up instead of the sun. 🌧 We don’t see the tears after a long, tiring day or the anxiety of trying to make everything just right. The truth is, holidays can be wonderful, but they’re also filled with real-life challenges.

So, when you find yourself scrolling through those idealised snapshots, remember: what you see online is often a highlight reel, not the full story. Don’t compare your reality to someone else’s curated moments. Manage your expectations and be gentle with yourself—you’re doing the best you can. ❤️

In case you missed it, this week I've shared three essential tips to help you survive the summer holidays with your kids—without losing your sanity! 🧠🌞

1️⃣ Get the tough stuff done early: Tackle those dreaded tasks (like homework!) at the start of the holiday so you can all enjoy the rest of the break stress-free.

2️⃣ Embrace the boredom: It’s okay for kids to feel bored sometimes. It encourages creativity and helps them learn how to entertain themselves.

3️⃣ Plan ahead, and have a plan B: A little planning goes a long way, but life happens, so always have a backup plan ready.

To watch the full videos comment 1, 2 or 3 below and I will tag you in the relevant video for more in-depth advice and practical strategies to make this summer smoother for you and your family. Let’s make this a summer to remember! 🌴💛

Here's the truth. Yes, you pay for the training, the qualifications, the skills, and the experience. But the care? That really does come for free. 💙

Every session is driven by a genuine desire to help you navigate life's challenges and support your journey to well-being. The compassion, empathy, and dedication your therapist provides can't be bought—they come from the heart.

I’m here to ensure you feel understood, supported, and valued. Your mental health is our priority, not just our profession.

Remember, seeking help is a sign of strength. Let's work together to create a path to a happier, healthier you.

Boundaries are essential for maintaining a balanced and healthy life. They come in many forms but today let's break them into these simple 3 — personal, interpersonal, and professional. Understanding how they interact and making sure to have them means a fuller, healthier existence for you.

🔹 Personal Boundaries protect your time, physical space, and mental well-being.
🔹 Interpersonal Boundaries ensure healthy and respectful relationships.
🔹 Professional Boundaries help maintain work-life balance and effective communication in the workplace.

By recognising and respecting these boundaries, we can create a supportive environment for ourselves and others.



Save this for later.

Your journey to better boundaries starts here! 💙

When my client first came to see me, she was experiencing a broad range of complex issues including, suicidal thoughts, disordered eating, intrusive thoughts and panic attacks. She felt helpless as years of previous therapy had proved unsuccessful and she was dubious as to how and why this would be different.

We worked together slowly to begin to understand the root causes of her distress. It was a gradual process for the client to learn to trust me and the process, but as the sessions progressed she began to use all of her understanding gained in the sessions to make sense of her trauma and to find peace within herself. She has developed a much more compassionate view of herself and is able to objectively and rationally make sense of her experiences. She has reconnected with her authentic self and is now living a life far more aligned with her values and goals.

We as therapists have the privilege of supporting people for as long as they need, but seeing our clients thrive and move on is a testament to the transformative power of healing.

It's a reminder that every journey is unique, and every individual is capable of incredible growth and resilience.

Working full time, supporting your family, rising costs, illness, deadlines… they all add up.

How many of these items did you tick off?

Probably far too many.

This is your reminder that now is the time to seek support. You’re not alone and this lifestyle is not sustainable. You deserve better than this.

Comment 💙 below if you feel like it is time for a change.

This quote resonates deeply with the essence of mental health. True strength is built not in the moments of triumph, but in the trenches of struggle. Each time you face a difficult day and choose to persevere, you're building resilience. Every moment you seek help, take a break, or practice self-care, you’re reinforcing your inner strength.

Imagine a runner training for a marathon. The path is long and often gruelling, filled with obstacles and moments of doubt. But with each step, they grow stronger, more determined, and more capable. The same is true for your mental health journey. It’s not about never facing challenges; it’s about how you rise to meet them.

As we move forward, let’s carry this spirit of endurance with us. Remember, it's okay to seek help, to rest, and to prioritise your well-being. Your mental health is a continuous journey, and every step you take is a testament to your strength.

💙 Stay strong, stay kind to yourself, and know that you are never alone.

May is Mental Health Month, a perfect time to reflect on how we handle stress in our daily lives. Stress is a common experience, but managing it effectively can make a significant difference in our overall well-being.

Here are five common mistakes you might be making with stress management:

Ignoring Early Signs of Stress 🚨
Not Taking Breaks 🛑
Overloading Your Schedule 📅
Not Seeking Support 🗣️
Neglecting Physical Activity 🏃‍♂️

Remember, managing stress is not about eliminating it completely but finding ways to cope with it in a healthy manner. Let’s use this Mental Health Month to prioritise our mental well-being.

If you need help managing stress, comment 💙 below to find out how I can support you.

It's all too easy to overlook our mental health needs. Take a moment today to pause and reflect with this mental health checklist. 💭

Allow yourself to feel and acknowledge your emotions, whatever they may be. Self-care isn't selfish; and it isn’t a fad. It's necessary for your overall well-being.

Take a moment today to prioritise your mental health and save this post as a regular reminder to return to. You're deserving of care and compassion. 💕

For further support, comment with a 💙 below.

You know you need help, but taking the next step can feel daunting. Let's break it down step by step, so you know exactly what working with me entails.

1️⃣ It Starts with You: Send a message here or through my website, or comment "help" below.

2️⃣ Schedule a free 20-Minute Call: We'll arrange a convenient time, and I'll give you a call.

3️⃣ Let's Get to Know Each Other: During our call, I'll learn how I can best support you. Together, we'll decide if we're the right fit.

4️⃣ Exploring Your Needs: We'll discuss what's working, what's not, and what has led you to this point of reaching out for support.

5️⃣ Practical Considerations: Would you prefer face to face, telephone or online sessions- all are options. We'll look at days and times that suit you best.

6️⃣ Your Questions: This is your chance to ask me anything you'd like to know about the process or my approach.

7️⃣ Making the Choice: I'll encourage you to explore other therapists if needed. If you decide to work with me, we'll get you booked in!

8️⃣ No Long-Term Commitment: There's no pressure for a long-term commitment. As a new client, I recommend starting with weekly sessions to establish our work together.

Remember, taking this step is a courageous act of self-care. I'm here to support you every step of the way. 💖✨

The boundaries we create for ourselves ensure our comfort, safety and well-being. This is why they are so important to enforce and protect. These 4 boundaries aren't just about what you set for yourself; they also exist in how you interact with others. Are you respecting someone else's time, physical space, emotions, or finances?

Reflect on where your boundaries lie on these different issues. Are they strong and clear, or could they use some reinforcement? 🤔 And equally important, are you inadvertently breaching someone else's boundaries without realising it?

In therapy, we often explore the importance of healthy boundaries for self-care and respectful relationships. 🌿

Remember, boundaries exist two ways, and finding that balance is key to empowerment and mutual respect. 💪

For support on reinforcing your own boundaries in order to take better care of your wellbeing, message me the word

Usain Bolt's words are just as relevant when applied to our therapy journey 🏃‍♂️💭 It isn't a quick fix or an overnight transformation. It's a process that requires grit, work, and determination.

• Therapy isn't just the hour you spend in session; it's the reflections, the insights, and the changes you make outside those walls. It's the small steps you take each day to nurture your mental well-being.

• In a world of instant gratification, therapy stands as a testament to patience and perseverance. It's not about the quick results others may expect; it's about the deep-rooted changes within yourself that take time to flourish.

• In therapy, the part you should be most proud of is the work you've put in. It's the moments of vulnerability, the courage to face difficult emotions, and the commitment to growth. That journey is where true transformation lies.

So, instead of focusing solely on the end result, start recognising your efforts in this important process. It's not about the time it takes; it's about the dedication and effort you put in each day. Be proud of the work you're doing to create a happier, healthier you. 💪🌟

Mental health isn't a fixed point we reach; it's an ongoing journey of self-discovery, growth, and resilience. It's not about chasing after a perfect destination but rather how we navigate the twists and turns of life's road.

Each day presents new challenges and opportunities for growth. It's about the choices we make, the actions we take, and the mindset we cultivate along the way. Remember, progress is progress, no matter how small.

So take notice of those little step forwards, honour our individual journeys, and drive forward with courage, compassion, and self-awareness. Together, let's navigate the winding roads of mental health and discover the beauty in the journey itself. 💫

Your path to improved well-being doesn't require a complete overhaul; it's about making small, manageable adjustments that add up over time. So, what's one thing you can tweak today to nurture your mind, body, or soul?

How about starting your day with a glass of water to hydrate and invigorate your body? 💧

Or perhaps use a real alarm clock and leave your phone off in another room to make sure that the first thing you do when you wake up is not check your phone, but rather take five minutes to stretch, or listen to music or do a meditation. 🧘‍♂️

Remember, it's the little changes that create lasting transformation. One change that can start an entire journey of wellness.

What is one small thing you can introduce to your day, or adapt in your day that will improve it? Share below ⬇️

😂 Because sometimes, the biggest obstacle to our well-being is that mastermind in our own heads.

Who else can relate to having a PhD in self-sabotage? 🙋‍♀️

Laughter is key in our way through the journey of self-improvement but don’t forget that with some support, you can teach that mastermind in your head some new, healthier tricks!

Where the magic happens! ☕️✨

My cosy corner of London, where I explore and unravel your stories, challenges, and dreams.

This space is a haven for your growth and self-discovery.

It can also become your safe space in your time of need.

Remember I’m only a message away.

Reply with a 💙 to find out how I can help you navigate the challenges of your London work life.

Where is your safe space?

Feeling exhausted is one thing, but it's not just "tired" if those heavy clouds linger longer than they should. Here are some subtle signs that might be indicating more than just tiredness.

- You're constantly struggling to focus and take in what is going on around you
- You can’t sleep or it becomes an escape and is all you do
- You are not interested in things you once loved and tell yourself you’re too tired to do it
- You withdraw from friends and family completely and don’t want to engage on any social level
- You try to act strong and pretend everything is ok even when you’re on your own and don’t allow yourself to be vulnerable
- All your days blend in together
- You feel like there is nothing to look forward to in your life

Acknowledging the signs is the first step toward healing. Seeking support isn't admitting defeat; it's embracing the strength within you.

Although it’s a cliche it can’t be more true, it's okay not to be okay.

Let's create a space where your feelings are valid, and together, we can navigate through the shadows toward the light. 💙

Let’s be honest. January is tough. Christmas has long since passed, the new year has started and long, cold days stretch ahead with a very tight budget and a paycheck that is still weeks away🥶

If you're feeling the winter struggle, you're not alone. Here are five gentle self-care tips to add a touch of warmth to your days.🧣

Remember, it's okay to take it slow this month. It’s ok to allow yourself the grace to move through the month at your own pace.

Winter may be cold ❄️, but your well-being deserves all the warmth it can get.
Which one will you be doing today?

Not everyone is merry this time of year but you can choose some mood-boosting activities to give yourself a lift.

Try the 4 S's for an instant mental health pick-me-up:

Sip: Hot chocolate, tea, or maybe a mulled wine —sip and savour the moment and enjoy a winter warm up!

Sing: Belt out those cheesy carols or hum your favourite tunes. Bonus points for car karaoke! 🎤Music has been proven to improve both mental and physical health.

Sparkle: Brighten up those dark days with twinkling lights, sparkly accessories, or a glittery attitude.

Snack: Munch on mood-boosting snacks. Dark chocolate, anyone? 🍫 Other mood boosting snacks include popcorn, nuts and bananas.

Look after yourself this week. Your health and wellness is a priority 🌟

Burnout & Bergamot 🍈

“Burnout is of a substantively different category than “exhaustion,” although the two conditions are related. Exhaustion means going to the point where you can’t go any further; burnout means reaching that point and pushing yourself to keep going, whether for days or weeks or years”. - Peterson

Burnout symptoms unaddressed have consequences to overall health including insomnia, heart disease, high blood pressure, and vulnerability to illness to name a few.

Reducing burnout is critical to maintain good health. Diffusing Bergamot can be added to the list of tools that can help relax and reduce symptoms of burnout.

Valerie Worwood has a beautiful outline of Bergamots profile -

Character: Joyous, Refreshing, Uplifting, Encouraging

Volatile oils like Bergamot present specific neuropharmacological effects on the endocrine and immune systems.

Volatile oils are especially effective in the therapy of chronic pain, depression, cognitive disorders, insomnia, and stress-related ailments. A volatile oil component inhaled using aromatherapy can pass from the alveoli (tiny air sacs at the end of the lungs) into the capillary blood vessels, quickly affecting the entire central nervous system (Brooker, et al, 2011).

This is particularly important when we attempt to disrupt patterns of negativity and feelings in order to block the stressor that raises overall cortisol levels (stress hormone). Bergamot supports balancing cortisol levels so that when our natural survival instinct kicks in, we can manage and relieve symptoms naturally.

I can’t journal, coffee and tea or bake my way out of burnout mode but I understand that supporting my daily wellness is a means for burnout prevention.

If studies show that the inhalation of an essential oil is able to even slightly shift my thoughts, feelings, actions, and/or energy towards burnout relief, Bergamot essential oil is a lovely place to start! 🍈

Bergamot Essential Oil
campwander.com

As the festive season approaches, the pressure to create the perfect Christmas can be overwhelming, especially when you're a working adult juggling professional and personal responsibilities. It's ok to acknowledge the challenges and complexities that come with this time of year.

𝐓𝐡𝐞 𝐉𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐀𝐜𝐭:
For many of us, the holiday season can feel like a demanding balancing act. Balancing work commitments, family expectations, and the desire for a magical Christmas can create a perfect storm of stress.

𝐔𝐧𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐄𝐱𝐩𝐞𝐜𝐭𝐚𝐭𝐢𝐨𝐧𝐬:
It's easy to get caught up in the picture-perfect images of the holiday season. The reality, however, often involves financial stress, work deadlines, and the pressure to meet everyone's expectations.

𝐄𝐦𝐛𝐫𝐚𝐜𝐢𝐧𝐠 𝐈𝐦𝐩𝐞𝐫𝐟𝐞𝐜𝐭𝐢𝐨𝐧:
This year, let's give ourselves the gift of imperfection. It's okay if the Christmas tree lights aren't perfectly aligned, or if the holiday feast is more about laughter than gourmet dishes. Embrace the messy, imperfect beauty of the season.

𝐓𝐡𝐞 𝐏𝐨𝐰𝐞𝐫 𝐨𝐟 𝐒𝐚𝐲𝐢𝐧𝐠 𝐍𝐨:
In the midst of festive chaos, remember that it's okay to say no. Prioritise self-care and set realistic expectations. You're not obliged to attend every event or meet every demand—your well-being matters.

𝐍𝐚𝐯𝐢𝐠𝐚𝐭𝐢𝐧𝐠 𝐄𝐦𝐨𝐭𝐢𝐨𝐧𝐬:
The holidays can also stir up a range of emotions, from joy to loneliness. If you find yourself overwhelmed, take a moment to acknowledge your feelings. Reach out to friends, family, or professionals if you need support.

🌈 Remember, You Are Enough:
This holiday season, let's replace the pressure for perfection with the warmth of self-compassion. Your feelings are valid and deserve a seat at the table as well; Remember, you are not alone.

I am an accidental runner.

I began running many years ago, though if you had asked me then why I ran, I couldn't tell you.

But now, a few marathons later, some pretty medals, countless injuries and more trainers than are acceptable for any human being to own, I now know why I run…
It is my own form of meditation; all the noise and the busyness of the chattering brain are cancelled out, I am free and weightless, I belong only to myself in those moments.

I meet myself….I discover my resilience, determination, and inner strength. Completing marathons has taught me the power of pushing through challenges and discovering the depths of my own capabilities.

Life can sometimes feel like a marathon; it is tough, gruelling at times and sometimes, we want to give up. But it's our resilience that transforms these obstacles into stepping stones. Your inner strength is a superpower waiting to be unlocked.
I'm here to help you navigate life's challenges.. Together, we can uncover your resilience, face adversity head-on, and emerge stronger, wiser, and more empowered than ever.

Are you ready to discover your resilience and rise stronger? Reach out, and let's embark on your personal journey of growth and empowerment.
Comment the word “resilience” below if you would like to find out how I can help you.

Celebrating Successes, Big and Small 🎉

Each milestone we achieve together is a victory for us all.
Grateful for the opportunity to be a part of your journey.

Drop me a 💙 below or send it in a message if you would like to find out more about how I can help you today.

I am an accidental runner.

I began running many years ago, though if you had asked me then why I ran, I couldn't tell you.

But now, a few marathons later, some pretty medals, countless injuries and more trainers than are acceptable for any human being to own, I now know why I run…

It is my own form of meditation; all the noise and the busyness of the chattering brain are cancelled out, I am free and weightless, I belong only to myself in those moments. I meet myself….I discover my resilience, determination, and inner strength. Completing marathons has taught me the power of pushing through challenges and discovering the depths of my own capabilities.

Life can sometimes feel like a marathon; it is tough, gruelling at times and sometimes, we want to give up. But it's our resilience that transforms these obstacles into stepping stones. Your inner strength is a superpower waiting to be unlocked.
I'm here to help you navigate life's challenges.. Together, we can uncover your resilience, face adversity head-on, and emerge stronger, wiser, and more empowered than ever.

Are you ready to discover your resilience and rise stronger? Reach out, and let's embark on your personal journey of growth and empowerment.
Comment the word “resilience” below if you would like to find out how I can help you.