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Gentle breathing practices for calm, connection and co-regulation

Anxiety can feel like a heavy cloud that follows you around, making even simple tasks seem overwhelming. I know how exhausting it can be to carry that weight day after day. But the good news is, there are gentle, effective ways to manage anxiety that can help you feel more grounded and in control. You don’t have to face it alone or let it define your life. Together, we can explore some practical steps that might bring you a little more peace and ease. Understanding Managing A

The Ways We Protect Ourselves: Freud’s Defence Mechanisms in Everyday Life We all have ways of protecting ourselves when feelings feel uncomfortable, overwhelming, or difficult to face. Long before modern counselling, Sigmund Freud noticed that people unconsciously develop strategies to manage emotional distress. He called these defence mechanisms . Although Freud’s ideas are old, the concept is still very relevant today. Defence mechanisms aren’t signs of weakness — they are

Exploring Polyvagal Theory – Understanding Our States of Safety and Survival As part of my ongoing continuing professional development (CPD) , I recently explored Polyvagal Theory , developed by Dr Stephen Porges. This approach has deepened my understanding of how our nervous system responds to safety, connection, and threat, and how these states shape the way we feel, think, and relate to others. Polyvagal Theory describes three central states within our autonomic nervous sy

Graduating with a First-Class Honours degree in Counselling should have been one of the happiest days of my life, and in many ways, it was. I had my husband, Ben, and his mum, Noreen, there to celebrate with me, alongside my amazing cohort. It was a day filled with pride and joy… but also a quiet sadness for everything the road to graduation had cost along the way. The Personal Growth Behind the Certificate Counselling training isn’t just about learning theories or techniques

Have you ever opened your fridge to find food that’s gone off because it was pushed to the back — completely forgotten? Or maybe you’ve...

For many people, Sundays can feel like the hardest day of the week.The world seems quieter, friends and family might be busy with their...

The summer holidays are often pictured as long, lazy days filled with sunshine, relaxation, and fun. But in reality, they can bring a...

Anxiety can feel like a storm swirling inside you - unpredictable, overwhelming, and exhausting. I know how it can take over your...

Anxiety can feel like a heavy cloud that follows you around, sometimes looming large and other times just a faint shadow. It’s something...

Anxiety can feel like a storm inside your mind, swirling with worries and tension. It’s something many of us face at different points in...

At Ruby Arena Counselling we can help you with communication within your relationship. By using 'I' statements and ego states you can...

Why Feeling Understood Can Be Transformative When you're struggling emotionally—whether it’s anxiety, grief, low self-worth or just...

How to Slow Down, Reconnect, and Breathe Anxiety can feel like a constant hum in the background—or a wave that hits without warning....