Blog
Take a look at some interesting blog topics.
The benefits of seeing a Psychologist
In today's fast-paced world, it's easy to overlook our mental and emotional well-being. Yet, just as we seek medical help for physical ailments, engaging with a psychologist can be a powerful step toward maintaining and improving our mental health. Whether you're facing a specific challenge or simply seeking greater self-awareness, the benefits of working with a psychologist are profound and far-reaching.
Emotional Support and Validation
One of the immediate benefits of seeing a psychologist is the emotional support they offer. In a world where it can sometimes feel like we're expected to "keep it together" no matter what, having a non-judgmental space to express your thoughts and feelings can be incredibly healing. A psychologist listens without bias, offering validation and empathy. This experience alone can help reduce feelings of loneliness and isolation.
Developing Coping Strategies
Life inevitably comes with stress, conflict, and change. Psychologists are trained to equip you with coping strategies tailored to your unique situation. Whether it's learning how to manage anxiety, deal with grief, navigate a difficult relationship, or balance a stressful career, psychologists can offer practical tools and techniques. These strategies not only help you manage immediate issues but also build resilience for the future.
Breaking Unhealthy Patterns
Often, we find ourselves stuck in cycles of behavior that aren't serving us—be it procrastination, self-sabotage, or destructive relationship patterns. Working with a psychologist provides a structured way to identify these patterns, understand their origins, and, most importantly, change them. Through approaches like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), or other evidence-based methods, psychologists help people reshape their thinking and behavior in healthier, more adaptive ways.
Improved Self-Awareness
Self-awareness is a crucial component of emotional intelligence and overall well-being. Psychologists can guide you in uncovering deeper aspects of your thoughts, emotions, and motivations. This increased insight can lead to better decision-making, stronger relationships, and a more meaningful life. With greater self-understanding, you're more likely to live in alignment with your true values and goals.
Mental Health Maintenance and Growth
Engaging with a psychologist isn't only for those in crisis. Just as regular physical checkups help prevent illness, psychological support can maintain and even enhance mental health. Many people work with psychologists to boost their confidence, improve communication skills, or enhance their professional and personal lives. Therapy can also serve as a space for growth—challenging you to move beyond comfort zones and achieve goals you might not have thought possible.
Engaging with a psychologist can transform your life in both subtle and profound ways. Whether you're navigating a specific challenge or seeking greater fulfillment, therapy offers support, insight, and tools for lasting change. Prioritizing your mental health is one of the best investments you can make—in yourself, your relationships, and your future.
Written by Fiona Simson, Principal Consultant
Mindful breaks
In our busy, fast-paced lives, it’s easy to move from one task to the next without pausing to rest or reset. However, taking mindful breaks throughout the day is essential for maintaining focus, reducing stress, and supporting emotional well-being. Mindful breaks don't have to be long — even just a few minutes can help you reconnect with yourself, recharge your energy, and respond to life with greater calmness and clarity.
Here are 15 simple ways to take a mindful break:
Take three deep, slow breaths, paying full attention to the sensation of air moving in and out of your body.
Stretch mindfully, noticing how your muscles feel as you move.
Drink a glass of water slowly, focusing on the taste and temperature.
Step outside and feel the sun, wind, or rain on your skin, even if only for a minute.
Listen to a calming piece of music, and allow yourself to fully tune in.
Focus on your senses — name five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste.
Sit quietly and notice your heartbeat, without trying to change it.
Take a mindful walk, paying attention to each step and the feeling of your feet on the ground.
Spend a moment in gratitude, thinking of three things you're thankful for right now.
Light a candle or smell a favourite essential oil, breathing in the scent deeply.
Gaze out a window, noticing the colours, movements, and life outside.
Write a few lines in a journal, letting your thoughts flow without judgement.
Do a one-minute body scan, mentally moving from your head to your toes and noticing any tension.
Watch the clouds drift by, allowing your mind to slow and soften.
Simply sit and do nothing, letting yourself be fully present without any agenda.
Taking regular mindful breaks can make a big difference to your mental clarity, emotional resilience, and overall health. Small moments of presence, repeated often, build lasting habits of mindfulness that support you throughout the day.
Written by Fiona Simson, Principal Psychologist
The importance of mental health in the post-partum period
The postpartum period is often described as a time of joy, bonding, and new beginnings. However, for many mothers, it can also be a time of emotional upheaval, exhaustion, and vulnerability. While physical recovery is a natural focus after childbirth, attending to a mother’s mental health is equally crucial — yet often overlooked.
After giving birth, a woman's body undergoes significant hormonal changes, while she also adjusts to the demands of caring for a newborn. Feelings of sadness, anxiety, and overwhelm — sometimes referred to as the "baby blues" — are common and typically short-lived. However, when these feelings persist or intensify, they may signal postpartum depression, anxiety, or other mood disorders that require professional support.
Ignoring mental health challenges during this time can have serious consequences, affecting not only the mother's well-being but also her relationship with her baby, her partner, and her broader support network. Maternal mental health plays a critical role in healthy child development, impacting emotional bonding, attachment, and the overall family dynamic.
Early identification and intervention are key. Seeking support from a psychologist experienced in perinatal mental health can make a significant difference. Therapy can provide mothers with coping strategies, emotional validation, and practical support as they navigate the challenges of early motherhood. It can also help mothers process the often conflicting emotions of this life-changing period without fear of judgment.
At Umbra Psychology, we understand the complexities of the postpartum experience. We are committed to offering compassionate, evidence-based care to support mothers' emotional well-being during this important transition.
Prioritising maternal mental health isn't just good for mothers — it strengthens families and fosters healthier beginnings for the next generation.
If you or someone you love is struggling, know that support is available. You are not alone.
Written by Fiona Simson, Principal Psychologist
How to raise emotionally regulated kids
Helping children learn how to understand and manage their emotions is one of the greatest gifts a parent can give. Emotional regulation — the ability to respond to feelings in healthy ways — lays the foundation for strong relationships, academic success, and overall mental well-being. Fortunately, emotional regulation is a skill that can be taught, nurtured, and practised from an early age.
Model Calm Behaviour
Children learn by watching the adults around them. When you manage your own emotions with patience and calmness, you demonstrate how to navigate difficult feelings. It’s okay for children to see you upset — what matters most is showing them healthy ways to cope, like taking deep breaths or talking about your feelings.
Name and Validate Emotions
Teach your child to recognise and label their emotions. Phrases like "It looks like you're feeling frustrated" or "I can see you're really excited" help children connect words with their internal experiences. Validating their feelings — even when setting limits — shows children that all emotions are acceptable, even if all behaviours are not.
Teach Coping Strategies
Equip your child with tools to manage strong emotions. Deep breathing, counting to ten, squeezing a stress ball, or taking a short break can all be effective techniques. Practise these strategies together when your child is calm so they're ready to use them in more challenging moments.
Create a Safe, Supportive Environment
Children need to feel safe to express themselves. Create a home environment where feelings are welcomed and mistakes are treated as learning opportunities. Consistent routines and clear boundaries also help children feel secure, which supports emotional regulation.
Raising emotionally regulated kids takes patience and practise, but the benefits are lifelong. By teaching these skills early, you empower your child to navigate life’s ups and downs with resilience and confidence.
Written by Fiona Simson, Principal Psychologist