Counseling Blog

As we welcome 2025, the energy of a new beginning surrounds us—a chance to reflect on what truly matters. This year, let’s shift from traditional resolutions to something more lasting: setting intentions. Intentions are powerful, guiding principles rooted in our core values. Unlike rigid resolutions, intentions foster a purposeful, meaningful approach to life, grounding us in who we truly want to be rather than what we feel pressured to achieve. Intentions: A Path to Holistic Living At Elemental Wellness, we see intentions as seeds of growth planted within our mind, body, and spirit. They offer a holistic foundation that centers us in the present moment, helping us cultivate a life of alignment and fulfillment. Unlike resolutions that demand specific outcomes, intentions focus on nurturing our internal experience, making space for lasting change. Consider these examples as inspiration for your own intentions this year: 1. Mind: "I intend to create space for clarity and calm, inviting peace of mind amidst the day-to-day." 2. Body: "I will listen to my body’s needs and care for it with nourishment, movement, and rest." 3. Spirit: "I aim to nurture connection, choosing gratitude and self-compassion as my guiding values." By focusing on these elements, we can shape a path that encourages us to grow from within. Creating Rituals for Lasting New Beginnings Rituals give structure to our intentions, grounding them in daily practice. They don’t have to be complicated—simple acts can keep us connected to our values and intentions. Here are a few suggestions: - Morning Reflection: Begin each morning with a moment of calm or a breathwork practice. Even a few minutes of focused breathing can align you with your intentions. - Intentional Writing: Write down your intentions regularly—whether as a word, phrase, or affirmation. Keeping these notes visible helps us stay connected throughout the day. - Mindfulness: Practicing mindfulness, whether through intentional breathing, body scan, meditative reflection, or simply spending time in nature, can deepen our connection to our intentions on both a physical and emotional level. Finding Strength in Community Living with intention becomes even more meaningful when we share our journey with others. At Elemental Wellness, we are passionate about fostering a supportive community where people can connect, inspire, and grow together. Through workshops, group sessions, and coaching, we offer spaces to help you stay anchored in your intentions. Together, we can encourage and uplift one another in our paths to fulfillment. Throughout my journey, setting intentions has been nothing short of transformative. As a co-founder of Elemental Wellness, I’ve witnessed how living with intention isn’t just a choice but a powerful shift—one that brings profound peace, clarity, and purpose. For 2025, my commitment is to live with deep presence and purpose, trusting that this alignment will create a life of richer meaning and fulfillment. My hope is that, together, we can help you embrace this same grounded path, empowering you to cultivate a year filled with authenticity, connection, and inner strength. Setting Your Intentions As we start this new chapter, I invite you to set intentions for the year ahead. Write down one intention for your mind, body, and spirit. Reflect on them regularly, letting them serve as a compass to guide you with clarity and compassion. In 2025, may you find purpose, resilience, and connection, supported by a community dedicated to holistic wellness. Welcome to a year of alignment, new beginnings, and deeper meaning. Here’s to a fulfilling 2025.

As a therapist and tantric practitioner, I've learned that when people come to discuss their relationships, they're often bringing layers of complex emotions and unmet needs. Over the years, I've seen how love, sex, and relationships are so deeply interconnected that you can't address one without impacting the others. Whether you're working on relationship issues alone or with your partner, considering all three together can be the key to significant change. In therapy, treating these aspects as a whole is where the real transformation happens. It's not about fixing what's broken; it's about helping you create a life and relationship that feel fulfilling, both emotionally and physically. Why Love, Sex, and Relationships Must Be Treated As A Whole Emotional and Physical Intimacy One couple I worked with felt stuck in their relationship. What seemed like communication issues was actually an emotional disconnection directly tied to their lack of physical intimacy. One partner felt shut out emotionally, and as a result, the other was pulling away sexually because he didn't know how to express his feelings. Addressing both their emotional and physical intimacy together led to real shifts in their relationship. Sexual Health and Relationship Satisfaction Clients often think their sexual struggles are purely physical, but these issues usually point to something deeper. I worked with a couple whose physical relationship had fizzled out over the years. Avoiding the topic entirely, they didn't realize that the emotional disconnect was affecting their sexual health. Bringing their sexual well-being into the conversation revealed unmet needs, allowing them to rebuild that aspect of their relationship. Individual Growth vs. Couple Dynamics Individual growth is just as important as relationship growth. Many clients come to work on their relationship as an individual. Thai could be because their partner doesn’t want to come to therapy; it’s something they can’t or don’t want to discuss with their partner or they’re recovering from divorce or a break up and want to get rid of unhealthy relationship patterns. One client of mine kept attracting the same types of men, which ultimately led to her having negative experiences. Through therapy, she realized her relationship with love and sex had been shaped by unhealed early experiences. By focusing on her own personal healing, she was able to have healthier, more fulfilling relationships. The Benefits of Holistic Therapy for Love, Sex, and Relationships Integrative Therapy Approaches Training in Dr. Tammy Nelson's integrative approach, which treats emotional and sexual intimacy together, has shown me how sexual challenges often mirror our emotional struggles. I worked with a couple married for nearly 20 years who loved each other but the physical spark had gone. It was so important to explore both the emotional and physical aspects of their relationship, and this helped them rebuild intimacy from the inside out. The Role of Tantra in Strengthening Bonds Tantra is an invaluable tool for couples looking to reconnect on a deeper level. When people hear the word ‘Tantra’ they immediately think about sex, but there is so much more to it than that.Tantra is actually a spiritual practice that aims to integrate the body, mind, and spirit and includes a range of teachings, meditation and rituals. I remember working with one couple, who felt like they’d lost the closeness they once had after years of marriage. They weren’t sure how to get it back, and the pressure to “fix” their sex life felt overwhelming. I introduced them to some simple Tantra-inspired exercises — not focusing on sex itself, but on breathing together and being fully present with each other. Using small, intentional practices can help couples to find their way back to intimacy. It wasn’t magic; it was simple mindfulness. Working On Yourself NOT Just Your Relationship One client loved her partner deeply but felt her own needs were constantly on the backburner. Through therapy, she realized that being in a relationship didn't have to mean neglecting herself. We explored her desires, her personal boundaries, and the importance of loving herself as an individual, which ultimately strengthened her relationship. She found that attending to her own needs made her feel more balanced and was better able to be there for her partner. How Therapy Can Help Individuals Address Love and Sexuality Unpacking Your Personal Beliefs About Love and Sex We all have core beliefs about love and sex, often stemming from our upbringing. One of my clients grew up in a strict household where sex was never discussed and surrounded by shame. As an adult, he struggled to enjoy sex due to this subconscious guilt. In therapy, we unpacked these core beliefs, where they came from and allowed him to question and rewrite these narratives. This shift opened up new possibilities for intimacy in his relationship. Healing Sexual Trauma and Shame Sexual trauma can have profound effects on relationships, and it's something I approach with great care. One client that I worked with experienced trauma in her teens had never felt comfortable discussing it. In therapy, we worked through her deep-seated feelings of shame and fear, helping her reconnect with her body in a gentle, safe way using Somatic practices. Seeing her move toward self-acceptance and opening up to relationships and intimacy was very emotional. Improving Self-Esteem and Sexual Confidence For some clients, the root issue is a lack of confidence. One client came to me feeling self-conscious about her body and unsure how to communicate her desires. We focused on encouraging her to love her body and soul; and building her self-esteem and sexual confidence. Gradually, she began to see herself differently, becoming more confident not just in the bedroom but in every area of her life. How Therapy Supports Couples in Navigating Love, Sex, and Relationships Reigniting Desire Dr. Nelson's practices for reigniting desire have been transformative for many of my clients. Couples often end up feeling like "roommates" rather than romantic partners. We start by helping them reconnect emotionally, then explore practical ways to reignite physical desire. It's about creating a safe space where desire can naturally revive, not about forcing intimacy. Communicating Your Needs and Boundaries Communication is everything in relationships, including discussions about sex. Many couples avoid these conversations for years. Therapy will provide a space to practice talking about needs and boundaries. Once they begin, couples often find their connection deepens in their everyday life in unexpected ways, because of that opening up and honesty. Tantra-Inspired Practices for Connection Sometimes, the simple practices create the most powerful changes. Incorporating Tantra-inspired exercises focusing on touch, breath, and presence can help to create a sense of closeness that couples may have thought was gone forever.  Why Address Love, Sex, and Relationships Holistically Understanding that love, sex, and relationships are interconnected helps everything make more sense. Emotional disconnection can lead to physical distance and vice versa. Looking at the bigger picture rather than fixing one problem at a time allows for finding balance. Our sexual well-being is closely tied to our emotional and physical health but often gets overlooked or ignored. Focusing on your sexual well-being can impact every area of your life. A healthy, fulfilling relationship—whether with yourself or a partner—is the foundation of a happier, more balanced life. Integrative Therapy that addresses love, sex, and relationships holistically is where rea, sustainable change happens. By integrating techniques from various therapy styles or Tantra practices, you can create opportunities for lasting change—not just in your relationships but in every area of your life. For more information, email: info@counselingperspective.com

“Grief is Simply Love with Nowhere to Go” Quote from Chris Hall Chief Executive Officer of the Australian Centre for Grief and Bereavement As I sit down to write this piece, I’m reminded of a young woman, let’s call her Sally, who was utterly inconsolable after losing the love of her life 6 months before they were to be married. So profound was her sorrow, she struggled to find the strength to carry on. She was so enveloped in despair that it became difficult for her to distinguish whether it was her partner who had passed away or, in fact, herself. As a couple, they were not merely two separate individuals; they had become one. In losing him, she felt she had lost herself. Her pain was both physical and emotional. Grief is often described as a heavy, inescapable weight, a profound and overwhelming sense of loss. Yet, at its core, grief is simply ‘ love with nowhere to go’ . When we lose someone we cherish—a partner, a friend, a family member—the emotional pain we experience is a pure reflection of the depth of our love for them. In my work, I have witnessed the myriad ways grief manifests in individuals, but I have also seen the transformative power of allowing ourselves to feel that love, even amidst the sorrow. The Journey of Grief Grief is not linear; it’s a journey filled with twists, turns, and U-turns. Let’s not forget those U-turns that catch us off guard—moments when we think we’re managing our grief, only to be blindsided by something unexpected. In an instant, we find ourselves spinning 360 degrees around the roundabout, heading right back down Grief Highway. Grief encompasses a wide range of emotions—sadness, anger, confusion, and sometimes even guilt. There is often an unspoken expectation to "move on," to heal quickly, return to normal life. But, for anyone that has lost their ‘someone’, the thought of “moving on” is horrifying. It implies that life you shared, that love you shared, were simply moments, moments we can and should “move on” from, leave behind, in a sense forget. Instead we move forward in our grief. Move forward until we get to a place where it doesn’t hurt quite as much. Move forward till we get to a place where we can accept this new relationship we have with our someone. Embracing our grief in this way allows us to honour the love we shared with the person we have lost. Acknowledging Emotions The first step in traveling through grief is to acknowledge your emotions. It’s okay to feel sad, angry, or lost. It’s equally acceptable to experience moments of joy when remembering your loved one. These emotions are all part of the tapestry of love, even though they may feel conflicting. Allow yourself to sit with your feelings; give them space to breathe. Writing in a journal, talking to a trusted friend, or expressing your thoughts through art can help release the pent-up emotions associated with grief. Talking to a professional can also help guide you through this uncharted territory you never chose. “Take Baby-steps and Wrap Yourself in Cotton Wool” As you navigate through your grief, practice self-compassion. Understand that it’s okay to have bad days where the weight of your loss feels particularly heavy. Grant yourself permission to take your time. Engage in self-care activities that nurture your spirit— go for a massage, walk in nature, or simply taking a moment to breathe deeply. These small acts of kindness toward yourself foster healing and allow love to circulate within you. The advice I gave Sally, and all of my grieving clients since, is to Seeking Support While the journey through grief can feel isolating, it is essential to seek support. Surround yourself with individuals who understand—friends, family, support groups, or a counsellor. Sharing your story and emotions can alleviate feelings of loneliness and create a sense of community. Remember that you are not alone on this journey; others have walked similar paths and can offer comfort and understanding. Finding Meaning in Grief One of the profound aspects of grief is the opportunity it provides to reflect on the love that was shared. Consider how you can keep your loved one’s memory alive. Create rituals or traditions that honour them—lighting a candle, cooking their favourite meal, or sharing stories about them with others. Such acts serve as a way to remember and also transform the grief into an ongoing expression of love. Sally once shared with me that she ‘mysteriously’ looked at her digital watch every day at the exact same time. The digits happened to reflect her fiancee’s date of birth. Seeing this every day, made her smile and served as a beautiful reminder of the love they both shared. Embracing the Journey Grief is an expression of love, a testament to the bonds we share, and a reminder that while our loved ones may be gone, the love we hold for them will always remain in our hearts. Embrace this process, and allow yourself the grace to move through it, step by step. Ultimately, grief is not about forgetting, but about transforming love into something that can continue to exist, even in the absence of the individual. As we travel through the landscape of our emotions, we learn to carry our love with us, finding new ways to express it. ……….and as for Sally. With the love of family, friends and professional support she sought, she moved through her grief. She found love again and now has a family of her own. But every single day she looks at her watch at that ‘special time’ and she smiles, filled with love for her special person.

Men’s Health Champions is the theme of International Men’s Day 2024 and for me it prompts the question, what is men’s health and why is it necessary that we focus on it? In today’s society, there remains a patriarchal messaging that men should “be strong” and “don’t feel” (show emotion) which has an impact on men’s physical and mental health such that they often leave seeking help until the last moment. Many men have experienced the camaraderie that is developed through playing sports or when working out physically in some way. However, many of these sports or workouts reinforce the aforementioned negative messages by portraying the following as strength: 1. Aggression 2. Control and dominance 3. No display of vulnerability 4. Win-lose mentality These messages serve to “contract” men emotionally, discouraging vulnerability and authentic expression, while reinforcing a limited and ultimately harmful view of masculinity that values control over compassion and conflict over compromise. We learn in Tai Chi and Qi Gong (I am an instructor of both) that, beyond the impact on our relationships and society, such messages restrict the flow of Qi which is expressed in poor physical and mental health. Through the practice of Tai Chi and Qi Gong, we challenge all ofthese messages in an embodied way. At the most basic level, we work with the body and the nervous system as our vehicle to access our higher self (the mind). By learning to ‘open’ and ‘make space’ within the body, one begins to start to practise the art of ‘release’ – completely the opposite of what the world tells us, but its value has been evidenced over several thousand years. What belies the slow, gentle movement of Tai Chi and Qi Gong is how physically demanding it really is as a journey of transforming the physical body and the mind that moves it. Like all authentic internal arts training, real strength comes not from aggression but through release, control is achieved by giving it up, and becoming vulnerable is made possible by the co-creation of a safe space. As we navigate today’s world where people are expected to be everything to everyone (perhaps my way of saying that there is an implicit societal pressure for us to be politically correct all the time), the definition of what it means to be a man seems to be more politicised than ever before. In the debate around traditional vs. evolving masculinity, gender roles and family dynamics, men’s rights vs. feminism, workplace & economic pressures and more, the increasingly complicated discourse around masculinity will have significant impact on one’s physical and mental health, as well as one’s relationship with others. Finding a safe space to examine our unique perspectives and lived experiences on what it means to be a man is key to managing these stressors and to become better versions of ourselves. === Jason’s men’s work is informed by Systems-Inspired Leadership, Co-Active Coaching, Transactional Analysis and a host of other counselling approaches, plus nearly 35 years practice of classical martial arts including internal energy arts.

As a therapist, I have observed that shame is a prevalent topic among my clients. Often, when exploring their presenting issues and underlying causes, shame emerges as a significant factor. It is a subject that resonates deeply with me, both personally and professionally. My own therapeutic journey, coupled with the professional interactions with my clients, has solidified my understanding of shame in the human experience.  According to Brown, shame is "the fear of being unlovable—a profound sense of believing we are flawed and thus unworthy of love and connection."1. Unlike guilt, which relates to specific actions, shame questions our very essence: "I did something bad" versus "I am bad." I think this definition is really important to understand what is going on for us. We often mistakenly label feelings of shame as "guilt" or "badness." Recognizing the true nature of shame is essential for addressing it effectively. Shame is essentially a strong dislike of who we are, a fear of disconnection. It is also a universal human experience, familiar to everyone. We often experience shame more frequently than we realize, not only in major life events but also in our daily interactions. Shame can be triggered by rejection from a partner, a critical remark from a colleague, comparisons with perceived successes of friends, or our children's misbehavior. Opportunities for shame abound in our lives. Despite its universality and prevalence, shame often remains hidden, a topic we avoid discussing. However, research2 shows that suppressing shame can amplify its power. Thriving in secrecy, shame feeds on our reluctance to acknowledge and share it, rooted in the belief that vulnerability will make us unlovable. Shame, therefore, disconnects us and undermines our sense of belonging. We are wired for connection and belonging and, when we cannot access those experiences, our own sense of humanity is wounded. While discussing the topic of shame with my clients, I have observed that it is a particularly prevalent issue for many men, often stemming from societal pressures that discourage emotional vulnerability. Traditional expectations of masculinity, emphasizing self-reliance and emotional restraint, can make men less likely to share their vulnerability with family and friends or to seek professional help. However, this reluctance to seek help leads to disconnection, as mentioned above, contributing to higher rates of untreated mental health issues like depression, anxiety, substance abuse, and even suicide. In Singapore, in 2023, men accounted for 69%3 of the suicide cases reported in Singapore. The therapeutic approach I like to follow when helping clients to acknowledge and process their shame and stems from Brown and Dr. Neff's research and it revolves around three steps: 1. Owning Our Stories with self-compassion: Firstly, instead of avoiding or distracting ourselves from experiencing shame, we can confront and understand our experience. What triggered the shame? Where and how did the shamemanifest in the body? How did we respond to it? Secondly, we can apply self-compassion. Dr. Neff defines self-compassion4 as treating oneself with kindness and understanding during difficult times, rather than being overly critical or judgmental. Self-compassion is not about self-pity or, as many clients point out, about complacency, it is about recognizing that suffering and personal inadequacy are part of the shared human experience, rather than feeling isolated in our struggles and it is about being aware of painful thoughts and feelings, rather than ignoring them or identifying with them. By being curious and compassionate about the triggers and significance of these moments, we reclaim agency over our narratives and, as a consequence, preserve our self-worth by preventing ourselves from falling into the usual shame narrative of “I am bad”. 2. Responding to Shame: Cultivating curiosity and compassion about our responses to shame also allows us to choose our reactions intentionally. By understanding our habitual responses and opting for self-affirming actions, we weaken shame's grip on our lives. 3. Sharing Our Stories: Once we own our stories we can share them with someone who we know will offer unconditional love and acceptance. This can be a therapist, a trusted friend or family member. This sharing process fosters our ability to be vulnerable and allows us to ask for what we need, counteracting shame's isolating effects, and helping us to cultivate authentic connections. Ultimately, the journey to understanding shame is complex but vital for experiencing genuine connection and belonging. By acknowledging and confronting shame, we pave the way for authentic relationships and a profound sense of belonging. 1 Brown, B. (2007). I Thought It Was Just Me (but it isn’t): Telling the Truth About Perfectionism, Inadequacy, and Power. New York: Penguin/Gotham Books. 2 Brown, B. (2006). Shame resilience theory: A grounded theory study on women and shame. Families in Society: The Journal of Contemporary Social Services, 87(1), 43–52. https://doi.org/10.1606/1044-3894.3483 3Samaritans of Singapore (SOS). (2023, July). Highest recorded suicide numbers in Singapore since 2000 [Press release]. Retrieved from https://www.sos.org.sg/media/press-releases/ 4Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. New York: Hodder & Stoughton.

Life has a way of surprising us, often when we least expect it. I had been working in a fast-paced, high-pressure role, driven by metrics, deadlines, and the constant need to perform. My daily routine involved back-to-back meetings with up to eight executives, leaving little time for even basic necessities like eating. In an attempt to find some respite from work, I threw myself into intense workouts—sometimes twice a day. It became my escape, but in hindsight, it was another form of stress I placed on my already taxed body.  At that point, I was fresh out of an abusive relationship that had lasted eight years. In my desire to regain control and confidence, I focused solely on physical exercise, ignoring crucial elements like nutrition, rest, and, most importantly, my mental health. It wasn’t sustainable, but I couldn’t see that then. My focus was on external goals—getting stronger, faster, fitter—but internally, I was crumbling. Then I got the call that changed everything. During a routine corporate health check, the doctor found a shadow, a mass growing on my lungs. I was diagnosed with lymphoma, a cancer of the immune system. Suddenly, everything I had been pushing aside—the pain, the exhaustion, the emotional baggage—became impossible to ignore. The next few months were filled with grueling cancer treatments: eight rounds of chemotherapy and 21 rounds of radiation. My focus shifted from perfection to survival. But as I went through treatment, I knew something had to change. I couldn’t keep going at the pace I had been. So, I started exploring alternative therapies to complement my medical treatments. I tried sound therapy, Ayurveda, and then, unexpectedly, I found BodyTalk. To be honest, I came into my first session as a skeptic. I wasn’t sure what to expect, but what unfolded during that session was nothing short of transformative. Without me sharing a word about my story, the BodyTalk practitioner was able to pinpoint life events and patterns that had impacted my health. And then something even more surprising happened: after months of being unable to lift my arms due to a keyhole surgery, I was suddenly able to raise them above my head. The release was immediate, both physically and emotionally. What makes BodyTalk so powerful is its holistic approach. It doesn’t just address symptoms; it looks at the entire person—your emotions, experiences, environment, and how everything is interconnected. Through BodyTalk, I realized that my disease wasn’t just a physical illness—it was the result of years of unhealed trauma, chronic stress, and a lack of self-care. I had neglected my mental health for so long that it had manifested in my body. BodyTalk became a key part of my recovery. It didn’t just help shrink my tumor—it gave me a new perspective on my life. Within two months, I entered remission, but beyond that, I found emotional healing and a renewed sense of self-worth. I learned to accept and love all aspects of myself, even the ones I had been avoiding for years. Today, as a certified BodyTalk practitioner, I use what I’ve learned to help others heal. I’m passionate about showing people how interconnected their mental and physical health really are. Cancer was my wake-up call, but you don’t need to wait for a crisis to start prioritizing your mental well-being. If you're struggling with stress, illness, or just the weight of life, don’t wait to address your mental health. Explore options like BodyTalk, or any holistic practice that resonates with you. Healing isn’t just about treating symptoms—it’s about understanding the full picture of who you are.

A Rumination, the tendency to repeatedly dwell on distressing thoughts and feelings, can significantly affect the mental health of young people. It can lead to increased anxiety and depression, impaired problem-solving, social withdrawal, academic challenges, sleep disturbances, and even physical health issues. To combat these effects, incorporating expressive art strategies can be a powerful tool for youth, allowing them to process their emotions and experiences creatively. Here are several effective techniques that can help: 1. Journaling with Art Encouraging expressive journaling that combines writing with drawings or collages can be incredibly beneficial. This approach allows youth to articulate their thoughts and feelings visually, facilitating emotional processing and helping them release ruminative thoughts. 2. Mindful Doodling Engaging in freeform doodling or mandala drawing while focusing on the present moment can serve as a calming distraction from negative thoughts. This practice promotes relaxation and helps redirect attention, providing a mental break from ruminative cycles. 3. Emotion-Based Painting Providing canvases and paints allows young people to express their emotions through color and form. This non-judgmental approach encourages them to paint how they feel, enabling an emotional release without the pressure of creating a perfect piece of art. 4. Storytelling through Art Creating visual narratives—such as illustrations or comic strips—can help youth represent ruminative thoughts or experiences. This technique fosters perspective-taking and can aid in reframing negative thoughts into more manageable narratives. 5. Sculpting and 3D Art Working with clay or other tactile materials allows for a hands-on approach to emotional expression. Sculpting feelings can provide a grounding experience, offering a physical outlet for emotions that can often feel overwhelming. 6. Music and Sound Expression Encouraging youth to create playlists that resonate with their emotions or to write and perform songs can be a powerful means of processing complex feelings. Music often serves as a bridge to self- expression, helping to articulate what might be difficult to say. 7. Photography Projects Having young people take photos that reflect their feelings or capture moments of peace can shift their focus towards positive experiences. This practice encourages mindfulness and helps them appreciate the present, reducing the grip of ruminative thoughts. 8. Guided Visualization and Art Combining guided visualization exercises with drawing or painting allows youth to visualize calming scenes or resolutions to their ruminative thoughts. Creating art based on these images can further enhance emotional processing and relaxation. 9. Group Art Therapy Facilitating group sessions where youth can share their art and experiences fosters a sense of community and connection. This supportive environment can help reduce feelings of isolation, making it easier to navigate mental health challenges together. 10. Art Journaling Prompts Providing structured prompts—such as "Draw a time when you felt overwhelmed and how you overcame it"—can guide young people in processing their ruminative thoughts. This structured approach encourages reflection and helps them articulate their experiences more clearly. Conclusion These expressive art strategies not only assist in managing rumination but also promote self- expression, emotional awareness, and healing. By integrating creative outlets into their coping mechanisms, youth can cultivate healthier ways to navigate their feelings, ultimately supporting their mental well-being. Encouraging open discussions about emotions and fostering supportive environments will further aid in reducing the prevalence of rumination among young people. 

There's a quiet magic that unfolds within the walls of a therapy room. It's a space where vulnerability finds sanctuary, where broken pieces find solace, and where, like a gardener nurturing a seed, a therapist witnesses the extraordinary potential held within each client. Today, I want to share a story that fills my heart with a profound sense of gratitude - a story about transformation and the courage to chase dreams. Meet Sarah (name changed for privacy). When Sarah first walked into the office, her eyes held a deep well of uncertainty. She had recently undergone a major medical treatment, and the after-effects were more than just physical. Sarah felt lost, her sense of purpose and direction stolen by the illness. Her spirit, once radiant and vivacious, now seemed to retreat behind a wall of unworthiness and invisibility. “I feel like a minion,” she confessed, her voice barely a whisper. “I don’t know what to do with myself.” The fear in her eyes mirrored the fear so many of us grapple with - the fear of the unknown, the fear of failure, the fear of not being enough. Our sessions became a safe haven where Sarah could explore these fears without judgment. Together, we embarked on a journey of self-discovery and healing. Through the gentle art of cognitive reframing, emotional regulation and grounding exercises, she learned to anchor herself in the present moment, finding solace in the stillness that lay within. Therapy was more than just navigating the shadows; it was also about rediscovering the light within. We started to unearth Sarah's forgotten talents and passions, hidden beneath the dust of self-doubt. One seemingly ordinary detail emerged during a session: her homebaked crackers, the family favorites that were relished at every gathering. Despite the consistent praise for their flavour, Sarah dismissed the possibility of turning them into a business. "But who would buy them?" she'd say, a question laced with insecurity. Yet, a flicker of hope remained – a hesitant "maybe" that hinted at a buried dream. That "maybe" became the seed we nurtured. Here, my role as a therapist extended beyond simply providing tools and techniques. I became Sarah's cheerleader, her fervent supporter. When her inner critic, that harsh and belittling voice, grew loud, I helped her persevere. Through cognitive behavioural and emotional efficacy therapy, we learned to quiet the negativity and amplify the voice of encouragement within. It's a common battleground within many clients' minds - a tussle between the daunting inner critic and the soft whispers of a nurturing, supportive voice. We therapists become skilled listeners, attuned to these internal conversations, and empower our clients to shift their mindsets. With gentle guidance, we brainstormed ideas and faced down the inevitable "what ifs?" In her kitchen, Sarah poured her heart and soul into perfecting her recipes, refusing to settle for anything less than excellence. Each batch of her homemade delights was a labor of love, a testament to her dedication and unwavering commitment to her craft. Through word-of-mouth, orders started pouring in. And then, today, Sarah walked into the office and held out a small brown paper bag. "These are for you," she said, her voice brimming with a mix of pride and apprehension. Inside were a handwritten note and her artisanal crackers. The aroma of freshly baked crackers filled the room as I eagerly opened the packet. Each bite offered a delightful contrast of textures, the flavors of olive oil and rosemary dancing on my palate. More than just delicious, these crackers were a testament to Sarah's journey. They were a tangible manifestation of her resilience, creativity, perseverance and courage to chase her dreams. We therapists don't offer magic solutions. What we offer is a space for growth, a supportive hand to hold, a gentle nudge in the right direction, and the belief in the potential that resides within each person. Being a therapist comes with the privilege of witnessing the human spirit in all its complexity – the vulnerability, the strength, the resilience. It's about planting seeds of hope, nurturing them with empathy and compassion, and seeing them blossom into something extraordinary. And sometimes, those extraordinary outcomes come in the form of the most delicious crackers you've ever tasted. Today, I savor them, not just for their flavor, but as a symbol of the human spirit's inherent power to rise, to create, and to thrive. [Published with Client’s permission]

In the whirlwind of high-profile careers, it can feel like we're constantly chasing one deadline after another, striving to achieve goals, meet expectations, and juggle responsibilities. It’s a cycle that can leave us feeling stressed, uncentered, and far from the peace we seek. But amidst this fast-paced lifestyle, it's possible to find peace and gratitude, to ground ourselves and reclaim our inner harmony. Let’s explore how we can achieve this balance using insights from yoga and Buddhist teachings. The Illusion of Control We often believe that control over our external circumstances will lead to peace. We think, "If only I can finish this project, get this promotion, or manage my team more effectively, then I’ll be happy." But as Sadhguru eloquently puts it in his book Inner Engineering, “Peace and joy are the basis of your life, and not the result of it.” This profound insight shifts our understanding of peace as something not to be chased externally but cultivated internally. Grounding Ourselves in the Present Sadhguru reminds us, “The only way to experience life is in the now; the past and future exist only in your mind.” As professionals in high-stakes roles, we often find ourselves living in the future—anticipating problems, planning strategies, and worrying about outcomes. This future-focused mindset keeps us in a constant state of tension. Grounding ourselves in the present moment, through simple practices like mindful breathing or a few minutes of silent reflection, can reconnect us with a sense of peace. Consider listening to audio meditation guide at any time of your day. We recommend “White Light Shield Meditation” from InsightTimer; Link here: https://insighttimer.com/pub5340285/guided-meditations/white-light-shield-of-protection_1 This small act of mindfulness can bring us back to the present, calming the mind and reducing stress and with regular practice, can help to protect our energy and self from the outside noise. The Power of Gratitude Gratitude is a powerful tool in the journey towards inner peace. When we focus on what we have rather than what we lack, we shift our mindset from one of scarcity to one of abundance. The Buddha teaches that “gratitude is a direct path to peace.” By appreciating the small joys and blessings in our lives, we cultivate a sense of contentment. A practical way to incorporate gratitude into your daily routine is by keeping a gratitude journal. Each day, take a few minutes to write down three things you are grateful for. There are many Gratitude Journals available on amazon and our recommendation for you is: The 5-Minute Gratitude Journal. Try this calm morning routine for 7 days: Find a calm peaceful spot around your home or find a peaceful spot in the park nearby, a warm cup of herbal tea such as Blue Pea Flower. Take a moment of quiet and peace by sipping your warm herbal and write down in your gratitude journal. This practice not only grounds us but also opens our hearts, making us more resilient to stress. Why should you consider sipping on Blue Butterfly Pea Ayurvedic Tea instead of coffee? Clitoria Ternatea or Butterfly Pea Flower, known as Ajaparita or Shankpushpi in India - a herb widely used in Ayurvedic medicine as a brain tonic and memory enhancer. Shankhpushpi has been used for centuries as a means to promote higher intelligence and a more expanded world view. In a more physical sense, the herb can help to eliminate hypertension, anxiety, asthma, stress-related disorders, epilepsy, insomnia, urinary disorders, hyperthyroid disease, constipation, and numerous neurodegenerative diseases including dementia and Alzheimer’s disease. The herb works primarily by supporting the central nervous system. Embracing Impermanence One of the core teachings of Buddhism is the concept of impermanence. Thich Nhat Hanh, in his book The Heart of the Buddha’s Teaching, explains, “Thanks to impermanence, everything is possible.” This idea can be liberating, especially for those in high-pressure roles. It reminds us that no matter how overwhelming or stressful a situation may be, it is not permanent. Change is the only constant. Accepting impermanence allows us to let go of our need for control and perfection. We begin to understand that it’s okay to have moments of stress, but these moments do not define us. By embracing the flow of life, we become more adaptable and less burdened by the ups and downs of our careers. Creating Sacred Spaces Creating a sacred space can be a powerful way to find peace. This doesn't have to be a physical space; it can be a few moments in your day dedicated to self-care and reflection. As Sadhguru suggests, setting aside time for yoga, meditation, or simply sitting in silence can create a sanctuary within ourselves. Imagine starting your day with a few minutes of meditation, focusing on your breath and setting an intention of peace and gratitude. This small ritual can act as a buffer, protecting your inner peace throughout the day. You can also end your day by reflecting on what went well, expressing gratitude for those moments, and letting go of any tension before you sleep. The Gift of Self-Compassion Finally, in our quest for peace and gratitude, self-compassion is vital. We are often our harshest critics, especially in high-stakes roles where the pressure to succeed can be immense. Remember, it’s okay to feel stressed, and it’s okay to seek help. Recognizing our humanity and treating ourselves with the same kindness we would offer a friend in need can make a profound difference. Last few words from us… Finding peace and gratitude is a journey, not a destination. It’s a practice that we cultivate daily, moment by moment. By integrating mindfulness, gratitude, acceptance of impermanence, and self-compassion into our lives, we can navigate the demands of high-profile careers with a sense of inner calm and joy. As we make peace and gratitude a priority, we not only improve our well-being but also enhance our ability to lead and inspire others. Remember, the greatest gift you can offer yourself, and the world, is your own inner peace. As Sadhguru says, “If your interiority is such that you are in a beautiful state of experience, everything around you will be naturally enhanced.” Let peace and gratitude be your compass, guiding you to a more centred, grounded, and fulfilling life. Peace & Light, __________________________ Start your path in finding inner peace and harmony with us this September!