Self-Compassion for Stress: A Calming Practice to Find Peace in Difficult Times

By: Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Life can be hard sometimes. Whether you're facing challenges at work, feeling the weight of a complicated relationship, or carrying concern for a loved one, moments of stress and overwhelm are part of being human. As a psychotherapist, I often work with individuals navigating these very experiences—and I want to offer a simple, compassionate practice that can help bring comfort and clarity during difficult times.

If you’re currently feeling stuck, anxious, or overwhelmed, this practice can serve as a soft place to land. It’s based in mindfulness and self-compassion—two powerful therapeutic tools that foster emotional healing and resilience.

Take a few quiet moments to try this guided exercise. You don’t need to fix anything right now, just give yourself permission to be present and kind to yourself.

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1. in a stressful situation 

Think of a situation in your life that’s causing you stress or emotional pain. It might be a difficult conversation, an unresolved conflict, a challenge at work, or even something more subtle—like a feeling of disconnection or uncertainty.

Don’t overthink it. Trust your instincts. Whatever first comes to mind is often the right place to begin.

2. notice where you feel it in your body 

Our bodies often carry the tension we don’t speak out loud. Take a moment to check in with yourself. Are you clenching your jaw? Feeling tightness in your shoulders, neck, or back? Maybe there’s a heaviness in your chest or a flutter in your stomach. According to the American Institute of Stress, common areas for storing emotional tension include:

• Headaches or migraines

• Neck and shoulder tension

• Back pain

• Muscle spasms

• Jaw tightness

Recognizing these sensations without judgment is the first step toward release.

 3. acknowledge the suffering

Now gently say to yourself: “This is a moment of suffering.”

There’s nothing wrong with you for feeling this way. Pain, stress, and discomfort are part of the human experience. This simple acknowledgment can create space for compassion to enter. Let yourself be here, exactly as you are.

4. offer yourself compassion 

Now, gently place your hands over your heart. Feel the warmth of your own touch—a quiet gesture of care.

Say to yourself: “May I be kind to myself.”

Let that phrase be a doorway to self-compassion. You can also choose one of the following phrases—or create your own—that speaks directly to what you need in this moment:

• “May I give myself the compassion that I need.”

• “May I learn to accept myself as I am.”

• “May I forgive myself.”

• “May I be strong.”

Allow these words to settle into your heart and body. Let them nourish you, even just a little.

5. remember you're not alone 

Say to yourself: “Suffering is a part of life.” Or, if it resonates more:

• “I’m not alone.”

• “We all struggle in our lives.”

This is not to minimise your pain, but to normalise it. When we remind ourselves that pain is a shared human experience, it becomes easier to approach ourselves with kindness instead of judgment.

final thoughts: you deserve support 

If this practice brought you a sense of calm, even briefly, imagine what regular emotional support could bring to your life. Therapy provides a safe, confidential space where you can explore your challenges, find clarity, and develop healthier patterns with the help of a trained professional.

Whether you’re facing ongoing anxiety, navigating relationship struggles, or simply want to build a more compassionate relationship with yourself, psychotherapy can help. It’s not about “fixing” you—it’s about helping you understand yourself more deeply and giving you the tools to navigate life with greater ease and resilience.

ready to begin your healing journey? 

If you’re curious about how therapy can support you, I invite you to try a session. It could be the first step towards a more peaceful, grounded version of you.

📆 Contact me to schedule an appointment or book a free consultation. Let’s talk! Your well-being is worth it.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

7 Incredible Tips to Recover from Burnout

Signs of Burnout and 7 Incredible Tips to Recover

Monica Hoss
Licensed Psychotherapist 

MSc Psychology 

In today’s fast-paced world, burnout is becoming increasingly common, but often misunderstood. Many people push through stress and exhaustion, believing it's normal. But burnout is more than just feeling tired. It’s a serious emotional, mental, and physical condition that can affect your well-being, relationships, and quality of life. Let’s explore the real signs of burnout and 7 powerful, therapist-approved ways to recover and reclaim your energy.

 what is burnout?

Burnout is a state of chronic stress that leads to physical and emotional exhaustion, reduced performance, and a sense of detachment. It’s most commonly associated with work, but it can happen in any part of life—including caregiving, relationships, or even long-term stress.

According to the World Health Organization, burnout is an occupational phenomenon caused by:

• Feeling depleted or exhausted

• Mentally distancing from one’s job or tasks

• Reduced professional or personal effectiveness

 Commen signs of Burnout

If you're wondering whether you're experiencing burnout, look out for these warning signs:

• Constant fatigue, even after rest: You feel physically and mentally drained, no matter how much sleep you get.
• Loss of motivation: Things you used to enjoy now feel like a burden. You may dread tasks you once looked forward to.
• Emotional numbness or irritability: You might feel detached, cynical, or quick to anger, even with loved ones.
• Difficulty concentrating: Burnout can make it hard to focus, make decisions, or complete simple tasks.
• Sleep problems: Trouble falling asleep, staying asleep, or waking up feeling unrested is very common.
• Physical symptoms: Headaches, stomach issues, muscle tension, and frequent illnesses may appear as your body struggles to cope.
• Feeling helpless or stuck: You might feel like no matter what you do, nothing changes—leading to hopelessness.

 7 incredible tips to recover from burnout

Burnout recovery doesn’t happen overnight, but with small, intentional changes, healing is possible. Here are seven tips I often share in therapy with clients recovering from burnout:

1. reconnect with your inner peace through therapy 

Burnout may pull you away from your natural state of calm. Therapy offers a grounded, professional space where you can begin to reconnect with yourself—beyond the chaos of daily life. In each session, you’ll slow down, reflect, and identify what’s truly draining your energy. This clarity is the first step towards inner peace. With consistent support, therapy helps you realign your mind and emotions, so you can begin to feel centred and whole again.The first step is recognising that you’re burned out, and that it’s okay. Burnout isn’t a sign of weakness; it’s your body and mind asking for care.

2. Set clear boundaries 

Start saying “no” to things that deplete you. Limit work outside office hours and carve out time that’s just for you without guilt.

3. rebuild your routine around rest 

Schedule recovery time the same way you schedule meetings. Include naps, quiet time, walks in nature, or simply doing nothing.

4. practice mindfulness 

Daily mindfulness, deep breathing, or short meditations help calm your nervous system and bring you back to the present.

5. reconnect with joy 

Do something small each day that makes you smile. Art, music, journaling, or reconnecting with someone you love can reignite emotional energy.

6. nourish your body 

Eat well, stay hydrated, and move gently—like stretching, yoga, or walks. Your body is your foundation for healing.

7. seek professional support 

You don’t have to navigate burnout alone. A licensed therapist can help you process your experience, build resilience, and create a personalized plan to recover.

final thoughts: you deserve to feel better

Burnout can feel isolating—but it’s more common than you think. You are not broken. You are simply in need of rest, care, and support. With time, compassion, and the right tools, you can heal.

I offer a safe and supportive space to explore what’s been weighing you down and help you rediscover your calm. By online therapy sessions, you can access support wherever you are.

If you're feeling overwhelmed, emotionally drained, or disconnected from the things you used to enjoy, you're not alone, and there is a path to healing.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

Are These 5 Myths Holding You Back from Success? Here's How to Break Free!

Are These 5 Myths Holding You Back from Success? Here's How to Break Free!

By Monica Hoss 

Licensed Psychotherapist

Generally, you talk about your goals, dreams, or changes you’d like to make. However just as sometime, some of you believe you can’t. The reasons often sound reasonable at first, but when you dig deeper, they’re not truths, they're myths, they’re self-limiting beliefs. 

These myths aren’t about deception in the traditional sense. They’re protective stories you may tell yourselves to avoid discomfort, fear, or uncertainty. But the truth is, while they may feel safe in the moment, they often keep you stuck. Let’s look at five of the most common myths, and how to shift them.

  1. Avoiding Risks Doesn't equal Safety

Myth 1: “It’s too risky to try.”

What’s really happening:

Fear of failure. Fear of judgment. Fear of the unknown.

The truth:

Yes, risk involves uncertainty—but so does staying stuck. Avoiding all risk doesn’t equal safety; sometimes it just means settling. Growth often involves a bit of discomfort, but that doesn’t mean it’s dangerous.

How to break free:

Start small. You don’t need to leap; you can step. Try something low-risk that moves you toward your goal. Build confidence through action.

  2. It's Never too late to start

Myth2. “It’s too late to start.”

What’s really happening:

Comparison and regret. Belief that time defines worth.

The truth:

It’s never too late to change, learn, or grow. Some people start careers, relationships, or passions in their 40s, 50s, even 70s. Life doesn’t have a set timeline.

How to break free:

Focus on today, not yesterday. Ask: “What’s one thing I can start now that my future self will thank me for?

3. YLeadership Is About Presence, Not Age

Myth3. “It’s too early to lead.”

What’s really happening:

Impostor syndrome. Feeling like you need more experience or permission.

The truth:

Leadership isn’t about age or credentials. It’s about presence, clarity, and care. You don’t need to be the expert to be an example.

How to break free:

Own where you are. Share your journey, not just your wins. You’d be surprised how many people are inspired by your becoming, not just your arriving.

 4. Your Brain Is Capable Of Cahnge

Myth 4: “It’s too hard to learn.”

What’s really happening:

Fear of failure. Fear of looking “not smart.” Past negative learning experiences.

The truth:

Everyone struggles with learning at times. But your brain is capable of change—this is called neuroplasticity. Learning is a process, not a performance.

How to break free:

Give yourself permission to be a beginner. Practice curiosity over perfection. Celebrate progress, not just outcomes.

5. You Have Time For What Matters Most

Myth 5. “I’m too busy to build.”

What’s really happening:

Overwhelm, avoidance, or unclear priorities. “Busy” can be a socially accepted way of avoiding deeper work.

The truth:

You may be busy, but are you busy with what matters? Often, we spend time on what feels urgent, not what’s truly important.

How to break free:

Start by identifying your top values. Even 15 minutes a day spent intentionally can move you forward. Progress isn’t about speed. It’s about direction.

Final Thoughts

Your mind is powerful! And sometimes, it protects you in ways that keep you small. These myths aren’t signs of weakness. They’re signs that you’re human. But with awareness, compassion, and intentional action, you can start to let go of the stories that no longer serve you.  Step into a fuller, freer version of yourself.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

10 Incredible Ways to Overcome the Challenges of Being a Highly Sensitive Person (HSP)

 In today's fast-paced world, being a Highly Sensitive Person (HSP) can often feel overwhelming. HSPs, characterised by their deep processing of emotions, heightened empathy, and sensitivity to sensory stimuli, can find it challenging to navigate the daily barrage of stimuli and emotions. However, being highly sensitive is not a flaw; it's a unique trait that comes with its own set of strengths. The key lies in understanding and managing this sensitivity effectively. Here are some strategies to help HSPs thrive:

  1. Embrace Your Sensitivity

The first step to overcoming the challenges of being an HSP is to embrace your sensitivity. Recognize that your heightened awareness and deep emotional experiences are valuable traits. This self-acceptance forms the foundation for developing strategies to manage your sensitivity positively.

  2. Set Boundaries

HSPs often struggle with setting boundaries, leading to feelings of overwhelm and burnout. Learn to say no when necessary and create a safe space for yourself. Communicate your needs clearly to others and prioritize self-care. By setting boundaries, you protect your emotional and mental well-being.

  3. Practice Mindfulness and Meditation

Mindfulness and meditation can be powerful tools for HSPs. These practices help you stay grounded and present, reducing anxiety and overstimulation. Regular meditation can also enhance your emotional resilience, helping you respond to stressors more calmly.

  4. Develop a Support System

Surround yourself with understanding and supportive people. Share your experiences with trusted friends or family members who respect your sensitivity. Joining support groups or online communities for HSPs can also provide a sense of belonging and understanding.

  5. Create a Sensory-Friendly Environment

Your physical environment can significantly impact your well-being. Design a living and working space that minimizes sensory overload. This might include reducing clutter, controlling noise levels, and incorporating calming elements like soft lighting and natural materials.

  6. Prioritise Self-Care

Self-care is crucial for HSPs. Ensure you get enough sleep, eat a balanced diet, and engage in regular physical activity. Activities like reading, journaling, or spending time in nature can also be incredibly restorative. Regularly carve out time for activities that recharge you.

  7. Learn to Manage Your Emotions

HSPs often experience emotions intensely. Developing emotional regulation skills can help you manage these feelings more effectively. Techniques such as deep breathing, progressive muscle relaxation, and cognitive-behavioral strategies can be beneficial.

  8. Seek Professional Help if Needed

If you find that your sensitivity is significantly impacting your daily life, consider seeking help from a therapist. A mental health professional can provide strategies tailored to your specific needs and help you develop coping mechanisms.

  9. Focus on Your Strengths

Being an HSP comes with unique strengths, such as creativity, empathy, and attention to detail. Focus on these positive attributes and find ways to leverage them in your personal and professional life. Celebrate your sensitivity as a gift rather than a burden.

  10. Educate Yourself and Others

Understanding the science behind high sensitivity can empower you and those around you. Educate yourself about the trait through books, articles, and research. Share this knowledge with friends, family, and colleagues to foster understanding and support.

  Final Thoughts

Overcoming the challenges of being a Highly Sensitive Person is about recognising and harnessing your sensitivity rather than trying to suppress it. By embracing your unique traits and implementing strategies to manage your sensitivity, you can lead a fulfilling and balanced life. Remember, being sensitive is not a weakness but a powerful way to experience the world deeply and authentically. With the right tools and mindset, you can thrive as a Highly Sensitive Person.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

**References:**

- Aron, E. N. (1997). *The Highly Sensitive Person: How to Thrive When the World Overwhelms You*. Broadway Books.

- Zeff, A. (2004). *The Highly Sensitive Person's Survival Guide: Essential Skills for Living Well in an Overstimulating World*. New Harbinger Publications.