Understanding Your Behaviour: How the Stimulus–Thought–Emotion/Feeling–Behaviour–Consequence Model Can Help You Understand Yourself Ever found yourself overreacting to something small and wondering afterwards, “Why did I do that?” Or maybe you keep getting stuck in the same patterns — like procrastinating, getting defensive, or feeling anxious — and you’re not sure how to change it. There’s […]
Author: John Belchamber
Review of the Healthy Minds App
The Healthy Minds app is a free, science-backed mental wellbeing program developed by researchers at the University of Wisconsin–Madison. It stands out for its focus on building skills in mindfulness, compassion, insight, and purpose — all through evidence-based practices grounded in neuroscience. One of the major strengths of Healthy Minds is its accessibility. It offers […]
Book Summary: Shift By Ethan Kross
Shift: Managing Your Emotions—So They Don’t Manage You by Ethan Kross is a science-based guide to emotional regulation, offering practical tools to help readers harness their emotions rather than be overwhelmed by them. Building on his previous work in Chatter, Kross expands the conversation from managing inner dialogue to a broader set of techniques for […]
Knowing Your Values
The Importance of Knowing Your Values – And How to Discover Them In a world full of noise, knowing what truly matters to you is like having a compass in a storm. Your personal values are the principles and qualities that give your life meaning and direction. Whether you’re navigating big life decisions or simply […]
Understanding Stress
Stress is a word we hear often, and usually not in a positive light. It’s commonly linked to burnout, anxiety, and overwhelm. But not all stress is bad. Some stress can be helpful, even healthy. The key is understanding the difference between good stress and bad stress, and how each affects us physically, emotionally, and […]
The Importance and Benefits of Psychological Safety at Work
Psychological safety at work is more than just a buzzword—it’s a vital foundation for a healthy, productive, and innovative workplace. Coined by Harvard professor Amy Edmondson, psychological safety refers to a shared belief that it’s safe to take interpersonal risks, like speaking up with ideas, admitting mistakes, or asking for help, without fear of humiliation […]
What Should I Expect in My First Therapy Session?
Starting therapy can feel like a big step—exciting for some, nerve-wracking for others. If you’re considering counselling but feel unsure about what to expect in your first session, you’re not alone. Many people have questions about the process, from what will be discussed to how they’ll feel afterward. Here’s a breakdown of what typically happens […]
How Can Couples Therapy Help Relationships?
Every relationship has its ups and downs. Whether you’re navigating a rough patch, feeling emotionally distant, or just want to strengthen your bond, couples therapy can offer a safe and supportive space to reconnect. But how exactly does it work—and what can it really do for your relationship? 1. Improved Communication At the heart of many […]
Unhooking from Unwanted Thoughts and Feelings
Unhooking from Unwanted Thoughts and Feelings: An Introduction to Defusion in ACT Our minds are constantly buzzing with thoughts—some helpful, some neutral, and others that can pull us into a cycle of worry, self-criticism, or distress. Acceptance and Commitment Therapy (ACT) offers a unique approach to dealing with difficult thoughts and emotions, one of which […]
Stop Saying “But” – Use “And” Instead
Stop Saying “But” – Use “And” Instead: A Simple Shift for Better Communication Have you ever noticed how the word “but” can shut down a conversation, create defensiveness, or even diminish the power of your own words? While it may seem like a harmless conjunction, “but” often acts as a roadblock in communication. On the […]