Daily Wellbeing Practices That Make a Difference

I want to share some simple but powerful wellbeing practices I recommend to everyone I work with. These aren’t about getting it perfect — they’re about showing up for yourself each day, just like you show up for the people you love.

Think of wellbeing practices like brushing your teeth or changing your clothes — they’re everyday habits, but for your mental and emotional health. They help you feel more grounded, more supported, and less overwhelmed.

1. Start With a Commitment to Yourself

Your wellbeing has to begin with you. That means caring for yourself like you do your loved ones — without guilt. If you mess up or feel like you’ve fallen short, try talking to yourself with compassion. Remind yourself that things are rarely black and white, and often, many other factors are at play.

Ask yourself regularly:

  • What do I need right now?

  • How am I feeling?

  • What would be the kindest thing I could do for myself in this moment?

This kind of self-check-in is powerful. If the world feels like it’s against you, the last thing you need is to be against yourself too.

2. Create Time for You

This can feel strange at first, especially if you’re a new mum, a carer, or someone who tends to put others first. But carving out time for yourself isn’t selfish — it’s necessary. I even put it in my diary as a non-negotiable appointment and let those around me know.

It’s not about filling the time with tasks. Sometimes just sitting, breathing, or doing nothing is exactly what you need. We often say, “I don’t have time,” but really it’s about valuing yourself enough to make time.

3. Start a Journaling Practice

Writing things down can be incredibly therapeutic. Whether it’s jotting a few thoughts, listing things you’re grateful for, or writing out a full brain-dump like Julia Cameron’s “morning pages,” journaling helps clear the clutter in your mind.

When it’s on paper, it’s no longer swirling around in your head. You can begin to process it, reflect, or even just let it go. I’m a bit old-school and love pen and paper, but do what works for you.

4. Practice Gratitude

Especially if you struggle with depression, a gratitude practice can be like little pockets of light. Even in the darkest moments, finding something — however small — to be thankful for connects you back to your heart.

It reminds you that there is still good in your life. Gratitude helps shift your focus from what’s missing to what’s here. For me, it’s been life-changing.

5. Live Mindfully

Mindfulness is simply being present — something that’s harder than it sounds. Most of us rush through life, jumping from one task to the next. But slowing down, even briefly, can help soothe anxiety and bring clarity.

Try this:

  • When drinking your tea, really notice the warmth of the mug, the scent, the taste.

  • Between tasks, pause, breathe, and check in with yourself.

  • When petting your furry friend, tune into the feel of their fur (and maybe try not to notice the smell too much!).

It’s about coming back to the now, over and over again — instead of being stuck in the past or worrying about the future.

In Summary

To recap, here are a few wellbeing practices to consider:

  • Make a daily commitment to care for yourself

  • Set boundaries and protect your time

  • Journal your thoughts and feelings

  • Practice daily gratitude

  • Stay present and live mindfully

These may seem small, but together they make a real difference. If any of this resonates and you’d like more support, please don’t hesitate to reach out. You don’t have to do it all on your own.

Take care of yourself — you’re worth it.

Learned Helplessness: What Dogs Can Teach Us About Our Own Struggles

Years ago, psychologist Martin Seligman conducted a series of now-famous experiments with dogs. In these studies, the dogs were placed in chambers with floors that delivered electric shocks. Some of these chambers had an escape route—others didn’t.

The dogs who couldn’t escape eventually stopped trying. They lay down and accepted the pain. And here’s the disturbing part: even when they were later placed in a chamber where escape was possible, they didn’t move. They had learned that nothing they did would make a difference—so they gave up, even when freedom was within reach.

That’s a chilling image, isn’t it?

But also… painfully familiar?

Because, in many ways, we’re not so different. Every day, we’re bombarded by subtle (and not-so-subtle) messages telling us we’re not good enough, not beautiful enough, not successful enough. Over time, it chips away at us. We internalize the criticism, swallow the rejection, and carry on—smiling on the outside while feeling small, stuck, or broken on the inside.

We call it learned helplessness—the belief that no matter what you do, nothing will change. And just like those dogs, we sometimes stop trying to escape our emotional pain. We stop believing in the possibility of better.

But here’s the good news: what’s learned can also be unlearned.

Just as we gradually learned helplessness over time, we can also learn strength. Resilience. Hope. Confidence. It doesn’t happen overnight, but with the right tools, support, and mindset, change is possible. One small step, one day at a time.

If you’ve ever felt like you’re stuck in a situation with no way out, know this: you’re not alone, and you’re not powerless. The door might already be open—you just have to learn to see it again.

And you will.

When “I Don’t Know” Feels Like the Only Truth

When “I Don’t Know” Feels Like the Only Truth

“I don’t know.”
“I just don’t know…”

It’s something I hear so often from clients—those moments when life feels heavy, confusing, and uncertain. It might sound like:

“I don’t know what I feel.”
“I don’t know what to do next.”
“I just don’t know…”

And if that’s where you are right now, please know—you’re not alone.

When we’re overwhelmed or in emotional pain, clarity can seem completely out of reach. The mind scrambles to find answers, and when they don’t come, we default to “I don’t know.” It’s not failure—it’s a reflection of being maxed out, of carrying too much.

But here’s something gentle to consider:

What do you know, right now?

Even if it feels small or obvious—what truths can you find in this moment?

  • You’re breathing.

  • The ground is under your feet.

  • You’re reading this right now, seeking support.

  • Maybe you know the name of someone who cares about you.

  • Maybe you know that today is hard, and that’s okay to admit.

This simple shift—from what you don’t know, to what you do—can help you feel more anchored. It’s not about solving everything. It’s about finding a foothold, a place to stand when everything else feels unstable.

So next time you hear yourself say, “I don’t know,” pause.

Ask gently: What do I know? What can I hold onto right now?

Notice if even a small shift happens in your body or your mind.
Notice that you’re still here.
Notice that you’re doing the best you can—and that is enough.

You’re not alone.
You can do this.
And that… you do know.

Mindfulness – What is it?

Mindfulness: More Than Just a Buzzword

These days, it feels like mindfulness is everywhere. From podcasts and books to workplace wellness programs and social media, the term gets used a lot. But what does it really mean?

At its core, mindfulness is beautifully simple.

In the words of Jon Kabat-Zinn, a pioneer in the field:

“Mindfulness is paying attention, with intention, to the present moment, without judgment but with an attitude of curiosity and compassion.”

That’s it.
No complicated techniques. No special equipment. Just you, fully present.

When we strip it back, mindfulness is about tuning in to the only real moment we ever truly have: this one.

By gently noticing what our senses are experiencing—what we can see, hear, smell, touch, or taste—we become anchored in the now. This kind of presence has real, tangible benefits:

  • We feel more grounded and calm.

  • We connect more deeply with ourselves.

  • We grow in resilience, learning to respond rather than react.

  • And, simply put, we cope better with life.

It’s not about perfection. It’s about practice—and compassion toward ourselves along the way.

So, will you give mindfulness a try?

Just take a moment.
Pause.
Breathe.
And gently notice—what are your senses picking up, right now?

That’s mindfulness. And it might be just the grounding moment you need today.

Autobiography in Five Short Chapters by Portia Nelson

Chapter I
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost… I am hopeless.
It isn’t my fault.
It takes forever to find a way out.

Chapter II
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in this same place.
But it isn’t my fault.
It still takes a long time to get out.

 Chapter III
I walk down the same street.
There is a deep hole in the sidewalk.
I see it there.
I still fall in… it’s a habit… but,
my eyes are open.
I know where I am.
It is my fault.
I get out immediately.

 Chapter IV
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter V
I walk down another street.