Exercise of the Month

How to deal with workplace bullying

Workplace bullying can happen everywhere. It is can take various forms such as persistent verbal criticism, personal attacks, humiliation, coercion, belittling, intimidation, lying or gaslighting, taking credit for other people's work, destructive...

Dealing with frustration

Frustration can be caused by external and internal factors such as negative thoughts, beliefs and attitudes. In this month we will talk about common factors and a few ways in which one can cope with frustrations. Unrealistic expecta...

2 tips to help you manage your mental health at Christmas

Christmas is commonly portrayed with colorful decorations, beauty, cheers, indulgence, presents, happy times, but it can also bring sadness and loneliness to those, who lost loved one and are alone. It can brings financial stress, helplessness and...

Laughter boosts your mental and physical health

Did you know that having a good laugh was reported to have physical benefits such as : Boosts immune system; Lowers stress hormones; Decreases pain; Prevents heart disease;  Relaxes your muscles and even burns calories? Are you aware ...

Take a compassion break (2)

If you are feeling overwhelmed by emotional pain, fear or loneliness, have negative self-talk and your inner critic is overactive, then you need to take a compassion break. Step 1: identify, acknowledge all the emotions, which you are feel...

Test your inner negative self-talk

The negative thoughts that we have about ourselves are often formed due to cognitive errors, which make them unhelpful, distorted and irrational. The 5 most common errors are listed below. Write down your most repeated negative sent...

Boost the power of your walk by using mindfulness

Try this simple mindfulness excise that will help you feel more present and grounded while taking a walk in nature. Choose to take a walk at a place that helps you relax and feel calm and yet safe. For some it maybe a walk on the beach and for oth...

Asking for support when you feel ashamed or embarrassed about how you feel

You may have grown up hearing bite the bullet, don’t be weak and carry on. Sharing your emotional pain may be a taboo in your culture. You may have noticed that others are being judged, criticized, or even rejected after they have shared the...

Making lemonade out of limes

Life may not go as you want it to be. You may, for example, have conflict with your mother, hate you job, have  debts, problem with your kids etc… you may feel depressed, angry, disappointed, helplessness and hopelessness. Your emotion...

Do your expectations hinder your life?

We often have an image/ idea or a belief of what will occur or how we will feel should it occur. For example, we may expect people to email us back directly once they read the email. Expectation may also  help us motivate ourselves to reach a...

Small things you can do when you feel unappreciated by others

People pleasing can lead to feeling depleted and unappreciated. With time, these feelings can intensify and morph to anger, frustrations and resentment. When we overly cater to others wishes and fulfil their needs, there is a certain expectancy le...

Why Comparing our pain to others’ Isn't Helpful

As social beings we tend to compare ourselves to others. It’s a natural tendency. It enables us to see if we measure up or have a standard to which we progress. The comparison  influences how we evaluate and value ourselves. Comparisons...

Are you applying Self-Care strategies in your life?

Self-care involves taking care of yourself in 5 aspects of life: mentally, physically, emotionally, socially and spiritually.Self-care has many advantages. It reduces depression, stress and anxiety. It boost energy levels, the  quality of sle...

Reviewing 2022

Before you put your Christmas tree to the curb, think of the all strategies that you have learn the past year and keep applying them in the new year. Best wishes and take good care of your self in the months to come and should you need help, reach...

3 Precious gifts you can give a depressed and/or anxious loved one in Christmas

Hope and reassurance: Show affection to your loved one and be present. Exhibit caring and love in your actions and words. Reassure them that they are loved and not alone in their struggle. Convey hope that things will get better and that yo...

Finding a sense of internal worthiness

In a society that is focused on the achievement of material possession, the presentation of perfection and success, we tend to think that if we will get as much or better than what we have, then we will be happy or we will be worthy. Achie...

Socializing after covid

October 2022 Reactions to the imposed restrictions regarding social interactions vary during the pandemic....

Press the halt button

August 2022 Do you feel guilty when you do tell people “no”? Do you neglect your own need...

Taking a Compassion Break

July 2022 The pandemic has added allot of stress on already busy life that we had. Changes occur rapidly ,...

Dealing with failure

March 2022 Sometimes we make mistakes and we disappoint ourselves and others. Sometim...

Taking responsibility and focusing on yourself

February 2022 Clients, who come to therapy often feel stuck or say they are not able to do something or ca...

Part 2 - Dealing with uncertainty

December 2021 In the previous part we talked about behavior change. This month we will deal with thoughts ...

Part 1 - Dealing with uncertainty

December 2021 Since the Corona started many people experience allot of uncertainty. Wit...

Part 2 - Setting up our boundaries

November 2021 When we learn to tend to other’s needs or we learn how to behave from observing other&...

Part one- Increasing self- reflection and self -awareness

October 2021 The topic of this month is boundaries. Boundaries are important in every type of relationship...