7 Incredible Tips to Transform Your Wellbeing Through Mindful Observation

By: Monica Hoss
Licensed Psychotherapist

Master's Degree in Psychology 

Struggling with Stress or Anxiety? Want to Transform Your Wellbeing?

Unsplash

Throughout history, some of the most transformative breakthroughs began with careful observation. Galileo noticed patterns in falling objects, and Alexander Fleming discovered penicillin by observing a simple mold. Similarly, in mental health and wellbeing, small acts of mindful observation can lead to profound personal growth. By paying attention to your thoughts, emotions, and body signals, you can uncover patterns that improve your mental health and transform your everyday life.

1. Notice the Small Signals Your Body Sends for Better Mental Health

Your body often speaks before your minds catch up. Tension in the shoulders, a racing heartbeat, or shallow breathing may signal stress or anxiety. By practicing mindful observation of these signals, you can gain early insight into your mental health and take steps to care for your wellbeing before challenges escalate. 

2. Observe Your Inner Dialogue to Improve Wellbeing

We all have an inner voice narrating our lives. Sometimes it uplifts us; sometimes it criticises. Mindful observation of your thoughts helps you see patterns that influence emotions and behaviors. Instead of getting lost in the story, pause and ask: “What is my mind telling me right now?” Awareness of these patterns is a powerful tool for enhancing mental health.

                                           Unsplash

3. Track Your Moods to Understand Emotional Patterns

Just as Galileo repeated experiments to confirm his observations, you can track your moods to reveal hidden emotional patterns. Journaling or using a mood-tracking app can help you notice triggers, cycles, and moments of joy or stress. These insights allow you to improve your overall wellbeing.

4. Pause Before Reacting to Build Emotional Awareness

Between stimulus and response lies a moment of choice. Mindful observation of your triggers gives you the space to respond thoughtfully rather than react impulsively. Practicing this pause can reduce conflict, lower anxiety, and strengthen emotional regulation—key components of mental health and wellbeing.

                                                                                            Unsplash

5. Practice Gratitude and Wonder to Enhance Wellbeing

Galileo found wonder in falling objects; we can find it in everyday life. Gratitude is not about ignoring difficulties, but balancing awareness of challenges with noticing what sustains and uplifts us. By observing small positive moments—like a kind gesture, a comforting meal, or nature—you can strengthen resilience and improve mental health.

6. Reflect on Discomfort as Data, Not Defeat

Discomfort—anxiety, frustration, or sadness—is like the mold in Fleming’s lab: easy to dismiss but full of information. Mindful observation of discomfort allows you to understand unmet needs or unresolved issues, transforming challenges into opportunities for growth and improving wellbeing.

7. Cultivate Daily Mindful Practices for Lasting Mental Health

Breakthroughs in wellbeing don’t happen overnigh. They come from consistent attention. Small, daily habits, such as two-minute meditations, brief reflection before bed, or noticing your breath during the day, compound over time. These tiny practices, grounded in mindful observation, create long-lasting improvements in mental health and overall wellbeing.

Closing Thought

If penicillin could emerge from a forgotten Petri dish and gravity from falling objects, meaningful transformation in mental health and wellbeing can arise from small, mindful observations. By cultivating self-awareness daily—through noticing your thoughts, emotions, and body sensations—you build the foundation for personal growth and emotional resilience. Start observing today, and let these simple steps guide you toward lasting improvements in your mental health.

By: Monica Hoss
Licensed Psychotherapist
Master's Degree in Psychology 

Website: https://www.calm-therapy.net/ calmtherapy14@gmail.com 

A supervisor and Fellow Registered Psychotherapist

Verified By:

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

By: Monica Hoss
Licensed Psychotherapist
Master's Degree in 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.

Unsplash

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.

Monica Hoss

Licensed Psychotherapist

MS Psychology 

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

calmtherapy14@gmail.com

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:

7 Incredible Ways to Avoid Dementia

 What lifestyle choices can help reduce the risk of developing dementia in later years? Aging is a natural part of life, but the fear of dementia can cast a shadow over your golden years. The good news is that there are steps you can take to protect your brain health and reduce your risk of dementia. If you like to promote brain health and cognitive function as you age, here are seven incredible ways to help keep your mind sharp. 

                                             Image: https://unsplash.com/photos/two-man-playing-chess-in-shallow-focus-lens-P0F_zH39qhs  

1. Stay Active

 Stay Mentally Active

Participating in cognitively stimulating activities: Engaging your brain through various intellectual pursuits such as practicing yoga, playing chess, gardening, or learning a new language. 

 Stay Physically Active 

Regular physical activity is one of the most effective ways to maintain brain health. Exercise increases blood flow to the brain and promotes the growth of new brain cells. Aim for at least 150 minutes of moderate aerobic or 75 minutes of vigorous activity each week. Activities like walking, swimming, dancing, and yoga not only improve physical health but also boost cognitive function. 
 Participate in Social activities 
Social activities, such as taking group exercise courses, can be more than just enjoyable. They can boost your mood. Spending time with people during social activities will reduce considerably stress levels. Social connections serve as natural mood enhancers. Furthermore, the camaraderie or camping excursions not only produce lasting memories but also improve interpersonal skills. These activities engage in leisure activities and decrease anxiety while enhancing work-life balance. 

2. Eat a Brain-Healthy Diet

What you eat has a profound impact on your brain health. The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil, has been shown to reduce the risk of dementia. Foods high in antioxidants, such as berries, nuts, and leafy greens, protect brain cells from damage. Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for cognitive function.

3. Keep Your Mind Engaged

Mental stimulation is crucial for maintaining cognitive health. Engage in activities that challenge your brain, such as puzzles, reading, playing musical instruments, or learning a new language. Regularly engaging in intellectually stimulating activities helps build cognitive reserve, which can delay the onset of dementia symptoms.

4. Socialise Regularly

Staying socially active is just as important as physical and mental activity. Social interactions stimulate the brain and can help prevent depression and stress, which are linked to an increased risk of dementia. Make an effort to connect with friends and family, join clubs or groups, volunteer, or participate in community events.

 5. Prioritize Sleep

Quality sleep is essential for brain health. During sleep, your brain clears out toxins and consolidates memories. Aim for 7-9 hours of sleep per night. Establish a regular sleep routine, create a restful environment, and avoid stimulants like caffeine and electronics before bedtime. Addressing sleep disorders, such as sleep apnea, can also reduce the risk of cognitive decline.

6. Manage Chronic Conditions

Chronic conditions like hypertension, diabetes, and heart disease can increase the risk of dementia. Proper management of these conditions is vital for brain health. Regular check-ups, medications, and lifestyle changes, such as a healthy diet and regular exercise, can help control these conditions. Monitoring and managing cholesterol levels and maintaining a healthy weight are also important.

7. Avoid Smoking and Limit Alcohol Consumption

Smoking and excessive alcohol consumption are harmful to your brain. Smoking damages blood vessels, reducing blood flow to the brain, and increasing the risk of dementia. Quitting smoking can significantly improve brain health. While moderate alcohol consumption may have some protective effects, excessive drinking can lead to brain damage and cognitive decline. Stick to the recommended guidelines of no more than one drink per day for women and two for men.

 Final Thoughts

While there is no guaranteed way to prevent dementia, adopting these seven habits can significantly reduce your risk and promote overall brain health. It's never too early or too late to start making positive changes. By staying physically active, eating a healthy diet, keeping your mind engaged, socializing, prioritizing sleep, managing chronic conditions, and avoiding harmful substances, you can pave the way for a healthier, sharper mind as you age. Embrace these habits and enjoy a fulfilling, cognitively vibrant life.

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:

Summer Self-Care: 7 Essential Tips for a Blissful You

 Summer 🌞🌻 is the season of sun-kissed days, beach outings, and refreshing cold treats. However, as the temperature rises, it’s crucial to prioritise self-care to maintain a balanced life for enjoying the warmth and staying healthy. Here are seven essential tips for a blissful you this summer.

1. Stay Hydrated

Water is your best friend during the hot summer months. Dehydration can lead to fatigue, dizziness, and even heatstroke. Aim to drink at least 8-10 glasses of water a day. Infuse your water with slices of cucumber, lemon, or mint for a refreshing twist. Don’t forget to carry a reusable water bottle when you’re on the go!

2. Protect Your Skin

The sun’s rays can be harsh, leading to sunburns and long-term skin damage. Apply a broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Reapply every two hours, especially if you’re swimming or sweating. Wear a wide-brimmed hat and sunglasses to protect your face and eyes.

3. Eat Light And Fresh

Summer is the perfect time to indulge in fresh fruits and vegetables. Opt for light, nutritious meals that are easy to digest. Salads, smoothies, and grilled vegetables are great choices. Seasonal fruits like watermelon, berries, and mangoes not only taste delicious but also help keep you hydrated.

4. Embrace Outdoor Activities

Take advantage of the longer days by incorporating outdoor activities into your routine. Whether it’s a morning jog, an evening bike ride, or a weekend hike, physical activity in nature boosts your mood and improves your overall well-being. Don’t forget to apply sunscreen and stay hydrated!

 5. Practice Mindfulness And Relaxation

Summer can also be a time to unwind and relax. Practice mindfulness through activities like yoga, meditation, or simply sitting in a park and enjoying the scenery. Taking time to relax reduces stress and rejuvenates your mind and body. Consider setting aside a few minutes each day for deep breathing exercises or a quick meditation session.

6. Keep Your Living Space Cool

A cool, comfortable living space can significantly improve your summer experience. Use fans or air conditioning to keep your home at a comfortable temperature. If you don’t have air conditioning, consider using blackout curtains to keep the sun’s heat out. Sleeping in a cool, dark room can improve the quality of your rest, ensuring you wake up refreshed.

7.Wear Comfortable Clothing

Choose lightweight, breathable fabrics like cotton and linen to stay cool. Loose-fitting clothes allow air to circulate and help prevent heat rashes and discomfort. Light-colored clothing reflects the sun’s rays, keeping you cooler than dark-colored clothes. Don’t forget to protect your feet with comfortable sandals or flip-flops.

Final Thoughts

Summer is a time to enjoy the outdoors and soak up the sunshine, but it’s important to take steps to ensure you’re taking care of yourself. By staying hydrated, protecting your skin, eating fresh foods, engaging in outdoor activities, practicing mindfulness, keeping your living space cool, and wearing comfortable clothing, you can enjoy a blissful and healthy summer. Prioritize self-care, and embrace the season with open arms and a joyful heart.

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: