Dr Vicky Lewis Clinical Psychology and Counselling Services

You don’t need to apologise for your needs, your appearance, your values, your mental health, or for saying no. Your needs are essential to your wellbeing, and it’s okay to prioritise them without guilt. Your appearance is a unique expression of who you are, and it doesn’t require validation from others. Your values are the foundation of your beliefs and decisions, deserving of respect and understanding. Your mental health is a critical part of your overall wellbeing, and seeking help or setting boundaries to protect it is nothing to be ashamed of. Saying no is a powerful act of self-care, a way to honor your limits and maintain your balance. You have the right to be yourself, to set boundaries, and to live authentically, without feeling the need to apologise.

Mindfulness is the practice of intentionally focusing your attention on the present moment and accepting it without judgment. It involves a conscious awareness of your thoughts, emotions, bodily sensations, and surrounding environment. By cultivating mindfulness, individuals can enhance their mental clarity, emotional stability, and overall wellbeing. Mindfulness encourages a deeper connection with oneself and the world, promoting a sense of calm and reducing stress. Mindfulness can be developed through various techniques such as meditation, breathing exercises, and mindful movement, helping individuals to navigate life with greater ease and presence.

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Good friendships are characterised by mutual trust, support, and understanding. Friends listen to each other without judgment, provide encouragement during tough times, and celebrate each other’s successes. They respect boundaries, offer honest but kind feedback, and communicate openly. A good friendship brings out the best in both individuals, fostering growth, happiness, and a sense of belonging.

Childhood trauma can lead to significant emotional and psychological challenges in adulthood, such as difficulties in managing emotions, perfectionism, persistent feelings of shame, and a fear of abandonment. You can often struggle with feeling like you are not good enough, which can undermine self-esteem and hinder personal and professional growth. Adults with unresolved childhood trauma may experience heightened anxiety, depression, and difficulties forming healthy relationships. These impacts underscore the importance of addressing childhood trauma through therapeutic interventions to promote healing and resilience.

Challenging negative thoughts involves recognising when these thoughts arise and actively questioning their validity. By identifying and evaluating the evidence for and against these thoughts, you can reframe them into more balanced and positive perspectives. Techniques such as mindfulness, self-compassion, and positive affirmations can help in this process. Seeking support from friends, family, or mental health professionals can provide additional strategies and reinforce positive thinking, ultimately improving your mental well-being and resilience.