Pricing & Insurance

Below, you’ll find the pricing for each service I offer, along with information about insurers that provide coverage for counselling treatments. Additionally, I offer counselling packages for those seeking long-term support at a better value, please see below.

Pricing

In-Person & Online Counselling

In-person sessions are held at my Harley Street practice in London. Online sessions are available worldwide via video or voice calls, utilizing platforms such as WhatsApp, FaceTime, Zoom, or Teams, based on client preference. The pricing is set on a per-session basis.

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£150

PRO Counselling Package

The Pro package are for those who are committed to taking a giant leap towards their dreams. Experience a richer, more intensive counselling journey that delves deep

to unlock your fullest potential. This package is available for both online and in-person sessions.

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£1100

Premium Counselling Package

The Premium package is the epitome of a transformative counselling experience. Tailored for those ready to make a monumental shift. This package offers an immersive journey with Ana. This package is available for both online and in-person sessions.

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£1600

Insurers

Leaving the house in winter can feel impossible… but your mental health will thank you for it. 🌧️💚
Even in the cold and rain, nature still heals.
Bundle up (thermals, gloves, coat, warm socks) and treat yourself to a chai latte during your walk. Or better: invite someone to come with you. You will feel much better.

💬 Save this for the hard days.
📩 Send it to someone who needs a little nudge.

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Sair de casa no inverno parece impossível às vezes… mas sua saúde mental vai agradecer. 🌧️💚
Mesmo com frio e chuva, a natureza continua sendo um remédio poderoso.
Se agasalha bem (segunda pele, luvas, casaco e meias quentinhas) e aproveita pra tomar um chai latte durante a caminhada. Melhor ainda: chama alguém pra ir com você. Faz uma grande diferença, de verdade.

💬 Salva esse post pros dias difíceis.
📩 Manda pra alguém que tá precisando de um empurrãozinho hoje.

✨ Feeling tired all the time — even after sleeping well?
Sometimes exhaustion isn’t about how many hours you sleep, but about how heavy your thoughts have become.
When your mind doesn’t rest, your body can’t recover — and that constant tiredness may be more than just fatigue.
Emotional exhaustion is often a sign that something deeper needs attention. Through Integrative Counselling, we explore what’s behind this fatigue — helping you regain your balance, motivation, and emotional clarity.
You don’t need to wait for a breaking point to ask for help. Taking care of your mind is an act of strength.

💬 Comment ENERGY below to unlock a 15-minute free session, and let’s discover together what’s been draining your energy.
📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese
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✨ Você tem se sentido cansado o tempo todo — mesmo dormindo bem?
Às vezes, o cansaço não tem a ver com quantas horas você dorme, mas com o peso dos seus pensamentos.
Quando a mente não descansa, o corpo também não se recupera — e esse cansaço constante pode ser mais do que físico.
A fadiga emocional é um sinal de que algo mais profundo precisa de atenção. Com o Aconselhamento Integrativo, exploramos o que está por trás desse esgotamento — ajudando você a recuperar o equilíbrio, a motivação e a clareza emocional.
Você não precisa esperar chegar ao limite para buscar ajuda. Cuidar da mente é um ato de força.

💬 Comente ENERGIA para ganhar uma sessão gratuita de 15 minutos e descobrir o que está drenando suas forças.

📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês e português

Still think therapy is “only for when things get really bad”? 🤯
That’s a myth.

Counselling isn’t just for crises — it’s for anyone who wants more clarity, balance, and self-awareness.

You don’t have to wait for everything to fall apart to take care of your mind.

If you’ve been feeling anxious, lost, or emotionally drained, therapy can help you reconnect with yourself and rebuild confidence.

Curious about how integrative counselling can support your journey?

👉 Comment AWARENESS to unlock a free 15-min session.

📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese
✨ Book your session through the link in bio

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Ainda acha que terapia é “só pra quando tudo desmorona”? 🤯
Esse é um mito.

A terapia não é só pra quem está em crise — é pra quem busca mais clareza, equilíbrio e autoconhecimento.

Você não precisa esperar tudo piorar pra começar a cuidar da sua mente.

Se você tem se sentido ansioso(a), perdido(a) ou esgotado(a), a terapia pode te ajudar a se reconectar consigo mesmo e recuperar sua confiança.

Quer entender como a terapia integrativa pode apoiar sua jornada?

👉 Comente CONSCIÊNCIA e ganhe uma sessão gratuita de 15 minutos.

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📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês e português
✨ Agende sua sessão pelo link na bio

A little throwback to a lovely weekend getaway in Amsterdam — my first trip in three years and our 3rd anniversary. Strolling along the canals, relaxing in cozy cafés, and soaking in the city’s charm felt like rediscovering the joy of traveling all over again. Truly grateful for every moment.

Um throwback de um fim de semana encantador em Amsterdã — minha primeira viagem em três anos e o nosso terceiro aniversário de namoro. Passear pelos canais, aproveitar os cafés aconchegantes e sentir o charme da cidade foi como redescobrir a alegria de viajar. Sinto-me realmente grata por cada momento.

✨ Therapy is not about following one method — it’s about finding what truly works for you.
Integrative Counselling draws from approaches like Person-Centred, Analytical, and Psychodynamic. It also incorporates evidence-based approaches like Cognitive-Behavioural approaches, creating a unique approach for each individual.
It’s therapy that adapts to your needs — not the other way around.

💡 Curious to experience it? Comment INTEGRATIVE and get a 15-min free intro session (limited to the first 3).

📍 In-person sessions in Marylebone – London*
🌍 Online sessions in English & Portuguese

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✨ A terapia não se trata de seguir um único método — trata-se de encontrar o que realmente funciona para você.
O Aconselhamento Integrativo baseia-se em abordagens como centradas na pessoa, analíticas e psicodinâmicas. Também incorpora abordagens baseadas em evidências, como as abordagens cognitivo-comportamentais, criando uma abordagem única para cada indivíduo.
É uma terapia que se adapta às suas necessidades — e não o contrário.

💡 Curioso(a) para experimentar? Comente INTEGRATIVO e ganhe uma sessão introdutória gratuita de 15 minutos (limitada às 3 primeiras).

📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês e português

🌀 Most things are beyond our control like people’s reactions. No control is about total acceptance.
Some we can only influence like our influence on others. Partial control is about skillful participation - doing your best and letting go of the rest.
But a few things are truly ours like our choices. Full control is about inner effort and intention. Peace begins when we live from that inner circle. 🌱

Remember: the idea of control is never absolute — it exists on a spectrum. For those living with mental illness, it’s often harder to manage thoughts or behaviors, and that’s okay. Healing means slowly regaining influence, not being perfect. 💚

To protect your energy and peace:
✨ Create a “worry time” and write in your worry journal.
✨ Ask if the problem is solvable.
✨ Accept uncertainty.
✨ Challenge anxious thoughts — stop the automatic negative ones.

Always ask: “Is this good for my brain or bad for it?” 🧠

Share to help someone who needs this reminder. 💫
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🌀A maioria das coisas está além do nosso controle, como as reações das pessoas. Não ter controle significa aceitação total.
Algumas coisas podemos apenas influenciar, como a nossa influência sobre os outros. O controle parcial envolve participação habilidosa – fazer o seu melhor e deixar o resto para lá.
Mas algumas coisas são verdadeiramente nossas, como as nossas escolhas. O controle total envolve esforço e intenção internos. A paz começa quando vivemos a partir desse círculo interior. 🌱

Lembre-se: a ideia de controle nunca é absoluta — ela existe em um espectro. Para quem vive com uma doença mental, pode ser mais difícil controlar pensamentos ou comportamentos, e tudo bem. Curar-se é recuperar influência aos poucos, não buscar perfeição. 💚

Para conservar sua energia e paz:
✨ Crie um “momento da preocupação” e escreva no seu diário.
✨ Pergunte se o problema é solucionável.
✨ Aceite a incerteza.
✨ Questione os pensamentos ansiosos — interrompa os automáticos e negativos.

E pergunte-se sempre: “Isso é bom para o meu cérebro ou ruim para ele?” 🧠

Compartilhe este post para ajudar alguém que precise desse lembrete. 💫

🌙 Waking up at 3AM? Here’s How to Gently Fall Back Asleep.
Night awakenings can happen when the mind or body feels unsettled — and that’s okay.
These 5 gentle strategies can help your nervous system relax and make it easier to drift back into sleep naturally.

From soothing sounds to low light and mindful stillness, each small action reminds your body: you’re safe, it’s okay to rest again.

💡 Focus on amount, regularity, and quality — most adults need at least seven hours, at consistent times, for truly restorative sleep.

💡 Save this post for those restless nights.

💬 Which of these would you try next time you wake up in the middle of the night?

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📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese
✨ Book your session through the link in bio

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🌙 Acorda às 3h da manhã? Veja como voltar a dormir com leveza.
Despertares noturnos são comuns quando a mente ou o corpo ainda estão em alerta — e tudo bem.
Essas 5 estratégias suaves ajudam o sistema nervoso a relaxar e favorecem o retorno ao sono natural.

De sons tranquilos à luz baixa e presença consciente, cada gesto comunica ao corpo: você está seguro, pode descansar novamente.

💡 Foque em quantidade, regularidade e qualidade — a maioria dos adultos precisa de pelo menos sete horas, sempre nos mesmos horários, para que o sono seja realmente restaurador.

💡 Salve este post para lembrar dessas práticas quando o sono for interrompido.

💬 Qual delas você quer experimentar da próxima vez que acordar de madrugada?

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📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês e português
✨ Agende sua sessão pelo link na bio

✨ That moment when you reunite with the one friend who has all the same mental disorders as you. No need to explain. No judgment. Just vibes — they just get you.

🎬 “The Sweetest Thing” (2002) reminds us: friendship is a blessing, especially the kind that understands your mind.

💌 Send this to the one who really gets you.
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✨ Aquele momento em que você reencontra a amiga que tem exatamente os mesmos transtornos mentais que você.
Nada precisa ser explicado. Sem julgamentos. Só conexão — ela simplesmente te entende.

🎬 “Tudo Para Ficar com Ele” (2002) lembra que amizade é uma bênção, especialmente quando entende sua mente.

💌 Manda isso pra quem te entende de verdade.

😴 Struggling to Fall Asleep? Here’s How to Gently Drift Off Tonight.
If your mind stays active at night, it’s often just a sign that your body hasn’t fully shifted into rest mode yet.
These 5 calming practices help your nervous system slow down and make it easier to fall asleep naturally.

From soothing scents to mindful breathing, each small step signals to your body: it’s safe to rest now.

💡 Focus on amount, regularity, and quality — most adults need at least seven hours, at consistent times, for truly restorative sleep.

💡 Save this post to create your nighttime calm-down ritual.

💬 Which one will you try tonight?

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📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese
✨ Book your session through the link in bio

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😴 Dificuldade para adormecer? Veja como adormecer mais rápido hoje à noite.
Quando a mente continua ativa, é apenas um sinal de que o corpo ainda não entrou totalmente no modo de descanso.
Essas 5 práticas suaves ajudam o sistema nervoso a desacelerar e facilitam o sono de forma natural.

De aromas relaxantes à respiração consciente, cada gesto diz ao corpo: você pode descansar agora.

💡 Foque em quantidade, regularidade e qualidade — a maioria dos adultos precisa de pelo menos sete horas, sempre nos mesmos horários, para que o sono seja realmente restaurador.

💡 Salve este post e comece seu ritual noturno de desaceleração.

💬 Qual dessas práticas você vai experimentar hoje?

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📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês e português
✨ Agende sua sessão pelo link na bio

This weekend, we celebrated our 3-year anniversary.
Three years of love — and waiting.

During that time, I was stuck in one country because of visa issues.
So much happened… weddings, celebrations, births.
And we couldn’t be there.

But through it all, we had each other.
We made the ordinary days feel special.
And this weekend was more than a trip — it was a turning point.

A door opened.
And now, we dream of many more journeys together. ❤️

✨ What’s one trip you’ve been dreaming of — and with who?

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Esse final de semana, a gente comemorou 3 anos juntos.
Três anos de amor — e de espera.

Nesse tempo, eu fiquei presa em um país por questões de visto.
Muita coisa aconteceu… casamentos, celebrações, nascimentos.
E a gente não pôde estar lá.

Mas a gente teve um ao outro.
Transformamos dias comuns em momentos especiais.
E esse final de semana não foi só uma viagem — foi um recomeço.

Uma porta se abriu.
E agora, a gente sonha com muitas outras jornadas juntos. ❤️

✨ Qual viagem você mais sonha em fazer — e com quem?

After 3 years stuck in one country because of visa issues…
✈️ Today, I fly again.

In these 3 years, life didn’t wait.
Weddings, births, goodbyes… and I couldn’t be there.
This weekend wasn’t just a trip — it was a reminder.

Of how much can change.
Of what really matters.
Of how time moves — with or without us.

Not everything we miss can be recovered.
But every step forward is a quiet victory.

🌍 What’s one place — or person — you’ve been longing to return to?

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Depois de 3 anos presa em um país por questões de visto…
✈️ hoje eu volto a voar.

Nesses 3 anos, a vida não esperou.
Casamentos, nascimentos, despedidas… e eu não pude estar lá.
Esse final de semana não foi só uma viagem — foi um lembrete.

De como tudo pode mudar.
Do que realmente importa.
De que o tempo passa — com ou sem a gente.

Nem tudo que a gente perde dá pra recuperar.
Mas cada passo adiante é uma vitória silenciosa.

🌍 Qual lugar — ou pessoa — você mais tem sonhado em reencontrar?

Can’t Sleep? Your Mind Might Be Asking for Care, Not Control.
If your body doesn’t switch off at night, there’s usually a reason. These 15 gentle steps, practiced 1–2 hours before bed, can help your nervous system unwind and guide you into natural, restorative sleep.

🕯️ You don’t need to “force” sleep — you can invite it. Each small ritual tells your body: you’re safe now.

💡 Focus on amount, regularity, and quality: most adults need at least seven hours, at consistent times, for truly restorative sleep.

💡 Save this post to start your nightly self-regulation ritual.
💬 Which step feels easiest to begin with tonight?

⸻

😴 Não consegue dormir? Talvez sua mente esteja pedindo cuidado, não controle.
Quando o corpo não “desliga” à noite, há sempre um motivo — e ele pode ser tratado com gentileza. Essas 15 práticas simples, feitas 1–2 horas antes de dormir, ajudam seu sistema nervoso a desacelerar e a conduzir você para um sono natural e restaurador.

🕯️ O sono não precisa ser forçado — ele pode ser convidado. Cada pequeno gesto diz ao seu corpo: você está seguro agora.

💡 Foque em quantidade, regularidade e qualidade: a maioria dos adultos precisa de pelo menos sete horas, sempre nos mesmos horários, para que o sono seja realmente restaurador.

💡 Salve este post e comece hoje o seu ritual de autorregulação noturna.

💬 Qual dessas práticas você sente que mais consegue começar hoje à noite?

🧠 Your body and mind work better when they work together.
Sleep restores. Food sustains. Movement releases.
Therapy isn’t only about emotions — it’s about balance.

You don’t have to fix everything at once.
Start with what feels accessible today.
Your system will thank you.

💛 Save this post or send it to someone who needs it. Sharing is caring.

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🧠 Seu corpo e sua mente funcionam melhor em sintonia.
O sono restaura. A comida nutre. O movimento libera.
Terapia não é só sobre emoções — é sobre equilíbrio.

Você não precisa resolver tudo de uma vez.
Comece pelo que for possível hoje.
Seu sistema vai agradecer.

💛 Salve ou envie pra quem precisa. Compartilhar é cuidar.

📍 Sessions in Marylebone – London
🌍 Online (EN/PT)

#tb to when almost every day felt like summer 😎☀️
Now it’s all cozy jumpers and grey skies — anyone else missing the sunshine? 🙋‍♀️
If you’re missing it too, double tap the picture! ❤️
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#tb dos dias em que quase todo dia parecia verão 😎☀️
Agora é só casacos quentinhos e céus cinzentos — mais alguém com saudades do sol? 🙋‍♀️
Se você também está sentindo falta, toca duas vezes na foto! ❤️

✨ World Mental Health Day is more than a date — it’s a reminder that our mental wellbeing deserves daily care. Anxiety, depression, or burnout are not indicators of weakness; rather, they signal a need for self-care, support, and compassion. Recognising these feelings is the first step toward nurturing your mental health.
💬 Today, allow yourself to reflect: how are you taking care of your mind?
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✨ O Dia Mundial da Saúde Mental é mais do que uma data — é um lembrete de que nosso bem-estar mental merece cuidados diários. Ansiedade, depressão ou burnout não são indicadores de fraqueza; em vez disso, sinalizam a necessidade de autocuidado, apoio e compaixão. Reconhecer esses sentimentos é o primeiro passo para nutrir sua saúde mental.
💬 Hoje, permita-se refletir: como você está cuidando da sua mente?

✨ Anxiety is more than stress. It’s the weight that steals your sleep, your peace, and even the joy of everyday moments.

If you feel like your mind never rests, you don’t have to carry this alone. Counselling is not about being weak — it’s about giving yourself the chance to breathe again, to regain balance, and to live with clarity.

Whether in-person or online, this is your safe space to take back control and move forward with confidence.

📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese

👉 Book your session today through the link in bio — your peace of mind deserves this first step.

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✨ A ansiedade é mais do que estresse. É o peso que tira seu sono, sua paz e até a alegria dos momentos simples do dia a dia.

Se você sente que sua mente nunca descansa, saiba que não precisa carregar isso sozinho(a). O aconselhamento não é sinal de fraqueza — é a chance de voltar a respirar, de recuperar o equilíbrio e viver com mais clareza.

Seja presencial ou online, este é o seu espaço seguro para retomar o controle e seguir em frente com confiança.

📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês & português

👉 Agende sua sessão hoje mesmo pelo link na bio — a sua paz merece esse primeiro passo.

✨ What will you find here? More than counselling, this is a space designed for you.

A safe environment where your emotions are heard without judgement.
A professional partnership that values your uniqueness and helps you move towards personal and professional goals.
Guidance to rebuild self-esteem, tools to manage anxiety, guidance for enhancing wellbeing, the support to overcome depression and tools to manage other conditions like ADHD.

This is not about shortcuts — it’s about transformation, step by step, at your own pace.
Here, you will find clarity, balance, and the strength to live with confidence.

📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese

👉 Book your session today through the link in bio.
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✨ O que você vai encontrar aqui? Mais do que aconselhamento, este é um espaço pensado para você.

Um ambiente seguro onde suas emoções são ouvidas sem julgamentos.
Uma parceria profissional que valoriza sua singularidade e apoia você no alcance das suas metas pessoais e profissionais.
Orientação para reconstruir a autoestima, ferramentas para lidar com a ansiedade, suporte para o bem-estar, auxílio para superar a depressão e recursos para outras condições como TDAH.

Não se trata de atalhos — mas de transformação, passo a passo, no seu próprio ritmo.
Aqui, você encontra clareza, equilíbrio e força para viver com confiança.

📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês & português

👉 Agende sua sessão hoje mesmo pelo link na bio.

✨ The good life is a journey — but sometimes that journey feels heavy.
When anxiety disrupts your sleep, when low self-esteem keeps you from seeing your worth, or when your thoughts no longer bring peace, it’s a sign: you don’t need to carry this alone.

Counselling isn’t solely for individuals facing mental illness; it’s also a valuable means of providing yourself with the support you deserve. A safe space to untangle what overwhelms you, regain clarity, and take back control of your life.

Every change starts with a first step. If you feel stuck, this is your invitation to move forward.

📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese

👉 Book your session today through the link in bio — your new beginning can start here.
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✨ A boa vida é uma jornada — mas às vezes essa jornada pesa.

Quando a ansiedade atrapalha o seu sono, quando a baixa autoestima não deixa você enxergar seu valor ou quando seus pensamentos já não trazem paz, é um sinal: você não precisa carregar isso sozinho(a).

O aconselhamento não é somente para indivíduos que enfrentam doenças mentais; também é um meio valioso de fornecer a si mesmo o apoio que você merece. Um espaço seguro para destravar o que te sobrecarrega, recuperar clareza e retomar o controle da sua vida.

Toda mudança começa com um primeiro passo. Se você se sente estagnado(a), este é o convite para seguir adiante.

📍 Sessões presenciais em Marylebone – Londres
🌍 Sessões online em inglês & português

👉 Agende sua sessão hoje mesmo pelo link na bio — o seu recomeço pode começar aqui.

✨ Every counsellor has a story, and this is mine.

From Brazil to Switzerland and now London, my path has been filled with challenges, resilience, and transformation.
I know what it means to face anxiety, depression, and cultural changes — and I bring this lived empathy into my work every single day.

My approach is different: I combine Integrative Counselling with Hypnotherapy, tailoring each session to your unique needs. Self-esteem is at the heart of my practice, because I believe it’s the foundation for emotional and physical well-being.

📊 Many clients move from severe anxiety or depression to lighter, more manageable levels. But every process is unique — progress depends on your engagement and active participation during and after therapy.

Today, I guide clients from all over the world — helping them rebuild self-esteem, manage anxiety, overcome depression, and create lasting change.

💬 Therapy is not only about healing the past, but about building a stronger, more confident version of yourself.

📍 In-person sessions in Marylebone – London
🌍 Online sessions in English & Portuguese

👉 Book your session today through the link in bio.

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✨ Todo aconselhador tem uma história, e esta é a minha.

Do Brasil à Suíça e agora em Londres, vivi desafios que me ensinaram resiliência e transformação. Essa empatia vivida está presente em cada sessão que conduzo.

Minha abordagem é única: Aconselhamento Integrativo aliado à Hipnoterapia, sempre adaptado às necessidades de cada cliente. A autoestima é o coração do meu trabalho, pois acredito que ela sustenta o bem-estar emocional e físico.

📊 Muitos clientes conseguem sair de níveis graves de ansiedade ou depressão para quadros mais leves e controláveis. Mas cada processo é único e depende do engajamento dentro e fora das sessões.

📍 Sessões presenciais em Marylebone – Londres
🌍 Online em inglês & português

👉 Agende sua sessão pelo link na bio.

New year, new hair, fresh beginnings! Embracing change and stepping into 2025 with confidence and style. Let’s make it amazing! #2025

Instead be the architect of your future! ✨

Did you like this content? Support it! Share it with someone that needs to become aware of this information 💌

#prisoner #past #lesson #lifesentence #architect #future #takeresponsibility #lifequotes #motivationalquotes

What are the signs of low self-esteem?

Low self-esteem can manifest in a number of different ways, but there are some key signs we can all keep an eye out for such as:
1. Impatient
2. Irritable
3. Highly critical of self and others

Continued low self-esteem can affect your relationships, sense of self-worth, how you express yourself, and how you navigate life.

Learning the signs of low self-esteem can help improve the way you view yourself and the world.

Did you like this content? Support it! Share it with someone that needs to become aware of this information.

#selfawareness #selfesteem #key #signs #impatient #irritable #highly #critical #self #others #long #term #affect #relationships #expression #selfworth #navigate #life #learning #signs #improve #view #self #world

“Stress and worry, they solve nothing. What they do is block creativity. You are not even able to think about the solutions. Every problem has a solution.” - Susan L. Taylor

Being creative is often essential to problem-solving, as you are more likely to approach an issue from every angle, rather than a simple linear, logical approach. Some of the ways to improve your creativity skills include:
1. Work on self-awareness
2. Practice empathy
3. Collaborate with others

Did you like this content? Support it! Share it with someone that needs to become aware of this information.

#creative #approach #issue #every #angle #improve #creativity #skills #work #selfawareness #practice #empathy #collaborate #others

Today we celebrate the achievements of women and recognize the challenges they continue to face. Keep shining and inspiring…not just today but every day! Wishing you all a fabulous day!

#happy #women #day #celebrate #achievements #recognize #challenges#shine #inspire #everyday

“Learn to be grateful for what you have, even when your working towards the life you want.”

While it’s not always easy, being grateful for the positives in life can have a profound impact on your mood, outlook, and overall well-being. Here’s how to increase your gratefulness:

1. Each day, think of 3 things you are grateful for.
2. Look out the window, or go outside, and find something beautiful to appreciate, such as the warmth of the sun in your skin or the way the sun reflects off a surface.
3. Text three people you love out of the blue and tell them what you appreciate about them.

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#practice #gratitude #positive #thinking #life #wellbeing #outlook #mood #psychological #counselling

If you tend to focus on the things you can’t control than this post is for you!

Everyday you should refuse to stress yourself out over things you can’t control. You are left with the things you can control, so try your best to focus on them.

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#can’t #focus #can #control #your #actions #attitude #response #worries #mental #exercises #counselling #talking #therapy

“Sometimes when things are falling apart, they may actually be falling into place.” -
J. Lynn

#sometimes #fall #apart #falling #place #motivational #quotes #different #perspective

If you find yourself overwhelmed and anxious, this post is for you!

One of the fastest ways to reduce anxiety is to focus on your senses. When anxious remember to focus on the following:
5 things you can see
4 things you touch
3 things you can hear
2 things you can smell
1 thing you can taste

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#fast #strategies #reduce #anxiety #overwhelmed #focus #senses #grounding #exercise #remember #five #see #touch #hear #smell #taste #psychological #counselling #talking #therapy

“Trust in the timing of your life. Everything will happen when it’s meant to, as long as you keep working and wanting.”

Some reasons to why it matters.
1. You feel less pressured
2. It will help you to live in the present
3. You will be more comfortable with the unknown
4. You can make room for changes
5. You won’t feel the need to compare yourself to others
6. You will have a more positive outlook in life
7. You will be able to appreciate the journey

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#trust #timing #life #everything #happen #keep #working #wanting #reasons #matters #less #pressured #help #live #present #more #comfortable #unkown #room #changes #need #compare #yourself #others #positive #outlook #appreciate #journey

How can we be more patient? Here is how:

1. When you’re impatient become aware of your physical signs. Do you find it hard to concentrate? Sweat? Become more sensitive?
2. Become aware of which emotions your feeling and write about them, journaling will help you realise them.
3. Reframe your thinking about the situation accordingly, by placing yourself in the other person’s shoes or looking at the evidence of the overall picture.
4. Think with your purpose in mind, remembering the big picture perspective.
5. The ability to wait for something without frustration is a useful skill and a good aspect of one’s personality.

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#reminder #patient #mental #health #journey #destination #aware #physical #signs #feelings #emotions #journal #reframe #thinking #empathy #focus #facts #ability #wait #fustration #skill #personality

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#get #enough #sleep #help #recover #repair #body #mind #improves #memory #reduces #stress #boost #imune #system #enhance #mood

“Some gifts are big. Others are small. But the ones that come from the heart are the best gifts of all.” - Tinku Razoria

Thank you @marcoscastrofilho ❤️

#big #small #heart #best #gift #motivatinal #quotes #dailyquotes

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#think #positive #cognitive #strategies #overcome #negative #thinking #patterns #try #this

“The universe provides what you’re meant to have.” — Kacy Duke

#universe #provides #meant #have #deep #quotes #dailyquotes

Some examples of some muscle relaxation practices are:

* Deep breathing.
* Massage.
* Meditation.
* Tai chi.
* Yoga.
* Biofeedback.
* Music and art therapy.
* Aromatherapy.

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#muscle #relaxation #adimt #anxiety #vizualization #change #environment #journaling #reflect #remind #calm #deep #breathing #massage #meditation #taichi #yoga #biofeedback #music #art #therapy #aromatherapy

Sometimes it's okay to not be okay.

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#sometimes #okay #not #feel #good #well #survive #try #conquer #again #tomorrow

How to boost your energy naturally?

Below and above you will find 4 ways to boost your energy naturally.

1. Stay hydrated. One of the first symptoms of dehydration is feeling tired.

2. Exercise regularly. Exercise gives your cells more energy to burn and circulates oxygen.

3. Consume foods with low sugar. Eating foods with a low sugar (glycemic index) will keep blood sugar levels balanced, so energy is constant.

4. Spend time outside and embrace nature. The simple act of being outside will give you more energy.

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#boost #energy #naturally #exercise #regularly #stay #hydrated #eat #foods #low #sugar #maintain #balanced #blood #levels #spend #time #outside #embrace #nature

How can you regulate the above?

Control your reaction:
Before you react emotionally, pause and consider what the best response would be (sometimes no response is the best response!)

Alter your perspective:
Try looking at the situation from another angle - is it really as bad as you think?

Delete negative thoughts:
Don’t let your inner villain send you into a spiral of negative thoughts and emotions. Deal with what’s in your control and let go of the rest.

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#reminder #regulate #control #alter #delete #react #emotionally #pause #think #best #response #consider #another #angle #letgo #spiral #negative #thoughts #emotions

“Other things, may change us, but we start and end with the family” – Anthony Brandt

#family #change #start #end #wise #quote #dailyquotes

I’m my opinion, Edison was correct in saying that many of us miss opportunities, whether it is because we were scared, lazy, unaware, or it plain and simply looks hard. Work is hard, and if it isn't hard, you aren't doing it right.

What about you…what do you think?

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#opportunity #missed #dressed #overalls #looks #hard #work #motivational #quotes #dailyquotes

“I may not be there yet, but I'm closer than I was yesterday.”

#there #yet #closer #yesterday #motivational #quotes #dailyquotes

Are you aware of the health benefits of meditation?

The popularity of meditation is increasing as more people discover its many health benefits. Below and above are some health benefits of meditation.

1. Stress reduction. Many styles of meditation can help reduce stress. Meditation can likewise reduce symptoms in people with stress-triggered medical conditions.

2. Decreases anxiety. Habitual meditation can help reduce anxiety and improve stress reactivity and coping skills.

3. Enhances self-awareness. Self-inquiry and related styles of meditation can help you “know yourself.” This can be a starting point for making other positive changes.

4. Lengthens attention span. Several types of meditation may build your ability to redirect and maintain attention.

5. Improves sleep. A variety of meditation techniques can help you relax and control runaway thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.

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#health #benefits #meditation #stress #reduction #decreases #anxiety #enhance #selfawareness #lengthens #attention #span #improves #sleep #quality #increase #popularity #mediate #habitually #mind #growth

“Change can be scary, but you know what’s scarier? Allowing fear to stop you from growing, evolving, and progressing.” - Mandy Hale

#change #scary #fear #stop #growing #evolving #progressing #wise #quote #dailyquotes

As Albert Einstein said, "No problem can be solved from the same level of consciousness that created it."

We're only human and finding a higher level of consciousness isn't always doable, especially when we are overtired and stressed.

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#consciousness #level #no #problem #same #wise #quote #dailyquotes

“Do what you feel in your heart to be right- for you'll be criticized anyway. You'll be damned if you do, and damned if you don't.” - Eleanor Roosevelt

#heart #feel #right #criticized #anyway #wise #quotes #dailyquotes

How to boost your self-control?

Achieving goals is built on good habits, and good habits are often built on discipline, self-control, and the elimination of bad habits. So, yes, it takes a lot of physical and mental discipline to better yourself. Above and are few ways to help improve self-control and build good habits:

1. Take a deep breath. Stopping and taking a few deep breaths helps your heart rate slow down, that helps you relax in the moment.

2. Consider the big picture. A study shows that abstract and global or high-level thinking promotes self-control success.

3. Add short burst of exercise in your daily routine. Research shows that short bouts of moderately intense exercise result in increased blood and oxygen flow to the pre-frontal cortex (the area responsible for self-control), which may explain the boost in self-control ability.

4. Remove temptation. We are not wired to consistently resist temptation, a study found that the way most people resist temptation is to remove the temptation.

5. Get to know yourself. Know yourself so you can manage your emotions and impulses.

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#ways #boost #self #control #mental #physical #ability #discipline #deep #breath #big #picture #consequence #short #burst #exercise #daily #routine #remove #temptation #know #yourself #manage #emotions #impulses #good #habits #better #success

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