The Therapist Diaries

 Hello and welcome back to The Therapist Diaries,  Has anyone else had an incredibly busy start to 2026... or is it just me?  This year came in fast . One minute it was January 1st, and the next I was rushing from one commitment to the next, living on half-finished to-do lists and Starbucks runs. The peace and harmony I felt at Christmas quickly vanished. This week especially, I’ve felt completely rushed off my feet, mentally, emotionally, and logistically. And yet… it was all worth it. Because in the middle of the chaos, I passed my LCSW exam. To those who don't know the therapy abbreviations for everything (believe me, there's a lot,) becoming a Licensed Clinical Social Worker opposed to a Licensed Master of Social Work, means I’ve met advanced clinical training and supervision requirements and can now practice independently. It deepens the work I do, expands how I can support clients, and reflects years of learning, growth, mistakes, resilience, and showing up eve...

Hello and welcome back to The Therapist Diaries,  Today was an emotionally fatiguing day for me. I am so incredibly privileged that my job allows me to travel between the UK and the USA, and that I have friends and family waiting for me on both sides of the pond. Today it was time to fly back to the USA after spending an amazing three weeks in my homeland for Christmas. I have some great things coming up in the US and I cannot wait to see my parents… but still, getting on that flight and saying goodbye to my loved ones was hard!  So, how do we motivate ourselves to do the things in life that we just do not want to do?  I’m a philosophically hedonistic person. I truly believe that we were put on this Earth to find our passions and experience everything we possibly can. More often than not, for me, this results in me following my heart and doing whatever option pleases me best in the moment. There’s nothing wrong with living life this way, but it can’t be our attitude in ev...

  Hello and Welcome Back to The Therapist Diaries,  It’s been a while since we’ve connected so how are you? I hope you enjoyed the holidays and were able to spend the time focusing on you and what matters most. The holidays often come with disrupted schedules, later nights, more stimulation, and a different pace of life, and when it all suddenly ends, our bodies are left trying to catch up. Even when we’re ready mentally to “get back to it,” our nervous systems may still be adjusting. I know this is something I’ve been struggling with this week. So today, we’re talking about routines and how to get back into the swing of things.  I’ve been watching the Taylor Swift documentary,End of an Era, and one detail really stood out to me. After every show, Taylor follows a very intentional routine designed to calm her body down after hours of adrenaline, lights, noise, and performance. That routine helps her nervous system shift out of high-alert mode and into a state where she ca...

  Hello and welcome back to The Therapist Diaries,  I want to start today’s post with a quick check-in. Take a deep breath and gently ask yourself, How am I feeling? What do I have to do today? Am I in the best mental space to do it? This is actually a small but powerful task my own therapist suggested to me. One that has become a kind of lifeline on chaotic days. It acts as a grounding tool, gently pulling us back to the present moment. But more than that, it gives us permission to be honest with ourselves. To admit when we’re not okay. To notice what we’re holding. And to not push ourselves past our limits just to keep up appearances. It’s a moment of self-kindness, and today, I needed that reminder. Lately, I’ve been reflecting on how easy it is to internalize someone’s criticism, even when I logically know it says more about them than me. One negative or critical comment can take up permanent residence in my mind, echoing, twisting, expanding,while kind words slide off lik...

 Hello and Welcome Back to The Therapist Diaries,  Today we’re finishing off our four part mini series on making our days more purpose filled, today I wanted to look at the act of reflecting on progress and how this can help us on our journey to make our daily mental health routine more positive.   There’s something quietly powerful about sitting down at the end of the day, or week, and simply asking yourself: How did I really feel today? What worked? What didn’t? It’s a moment of honesty, and in our fast-paced lives, it’s often the moment we skip. Think of reflection as the pause that allows growth to catch up with us. Without it, we move from one moment to the next without really absorbing what we’ve learned, felt, or achieved. When we take time to reflect, we allow ourselves to: Track emotional patterns: (Am I constantly overwhelmed on Mondays?)  Notice progress: (I actually followed through on three small goals this week!) Redirect when necessary: (That habit I a...

  Hello and welcome back to The Therapist Diaries,  For the past couple of posts we’ve been looking at ways to make our days more meaningful and fulfilling. We’ve talked about mindfulness and goal setting and for this post we’re looking at the true impact of finding a routine that works for you.  There’s a moment I often share with clients. It's early morning, the birds are singing, the sunlight is just beginning to brush the walls. I open my journal, not to write anything profound, but simply to start the day with intention. That ritual, small as it is, has kept me grounded through some of the most chaotic chapters of my life. Because here's what I’ve learned as both a therapist and a human being: routines may not be glamorous, but they’re quietly life-changing. Why Routines Matter More Than We Think In the therapy room, “routine” is one of those words that seems almost too simple, until we explore what it really does. A routine provides structure, predictability, and a ...

 Hello and welcome back to The Therapist Diaries!  This week has been a lot . Between work deadlines, unexpected errands, and the general chaos of life, my usual self-care routines have pretty much gone out the window. I found myself feeling scattered, irritable, and completely drained by the end of each day—but with zero time (or energy) for anything that felt like a real reset. So I started thinking: What can I actually do in five minutes?  Something that’s truly beneficial for my mental health, doesn’t feel like another task , and can fit into even the busiest day. That’s how I came up with this simple, five-step mental health routine. It takes just five minutes total, can be done almost anywhere, and has honestly helped me feel a little more centered in the middle of the mess. If your week’s been hectic too, this might be exactly what you need. Breathe with Intention (1 Minute) Start with one full minute of deep, intentional breathing. Inhale for 4 seconds, hold for...