It’s Really Big, Isn’t It?
“It’s really big, isn’t it?”
Those were the first words out of my mouth as stood on Cooden beach on Friday afternoon.
Now, before anyone points out the obvious… I know the sea is big.
I’ve spent hours sitting beside it. It’s one of my favourite places in the world.
Yet standing there, knowing I was about to paddle out on it for the very first time…
It felt different. I felt so fearful and small.
The sea suddenly seemed enormous.
Not because it had changed.
Because I had.
And if I’m really honest, the sea wasn’t what frightened me most.
It was me.
The things we don’t always talk about
Over the last few years I’ve put on weight.
Ageing has changed my body.
ADHD means my relationship with food, routine and self-care isn’t always straightforward.
Rejection Sensitivity Dysphoria has a habit of whispering stories that sound incredibly convincing.
“Everyone will notice.”
“You’ll look ridiculous.”
“You’ll be the worst one there.”
“you’re so fat”
“you’re too ugly”
“nobody will like you”
“you’ll get laughed at”
“you wont fit in”
“you are too old & stupid, not fit enough”
“You’ll be the only one who doesn’t know what they’re doing.”
Then there was the swimsuit.
The group.
Walking towards people I’d never met.
A group of women.
I don’t know about you, but for me, that can feel far more daunting than paddling out into the sea.
We don’t just carry paddleboards onto the beach.
We carry every experience we’ve ever had.
The comments about our bodies.
The times we didn’t fit in.
The fear of getting it wrong.
The stories we’ve been telling ourselves for years.
Then something unexpected happened.
I reached out after seeing a post from Goose Kite Surfing & Paddleboarding Hut.
Something about it felt different.
I can’t really explain why.
It simply spoke to me.
Sometimes your gut knows before your head catches up.
From the moment I arrived, something shifted.
My isnt it big line to Paul the paddle board instructor as we stood side by side looking out at the vast ocean wasnt ridiculed. I’d never met Paul before. He didnt laugh. He didnt make me feel stupid. He validated me & held space. Somehow totally getting where I was at.
Paul didn’t just teach me to paddleboard.
He asked me something nobody had asked before.
“How do you learn best?”
That one question told me everything.
He wasn’t trying to fit me into his way of teaching.
He wanted to understand mine.
As someone with ADHD, that mattered more than he’ll probably ever know.
We chatted.
We laughed.
Without even realising it, my shoulders dropped.
My breathing slowed.
My nervous system stopped scanning for danger.
I began to feel safe.
And when we feel safe…
We learn.
Not just on paddleboards.
In life.
In therapy.
In relationships.
Safety changes everything.
Sunrise
Saturday morning arrived painfully early.
5am.
The butterflies were still there.
However, i noticed, this time they were quieter.
There was a whole group of women I’d never met.
A new instructor. The big old sea!!
Again, the stories in my head started…
“Everyone already knows each other.”
“You’ll be the awkward one.”
“you are not good enough”
“look at the state of you in a swimsuit”
“They’ll all be brilliant.”
How wrong I was….
None of it was true.
I was welcomed with open arms.
People chatted.
Laughed.
Encouraged one another.
Nobody cared what size anyone was.
Nobody cared whether I’d only been on a board once before.
They cared that we were all there.
Together.
Watching one of the most breathtaking sunrises I’ve ever seen.
Standing on the water as the world slowly woke up.
For three hours, nothing else mattered.
Not social media.
Not work.
Not body image.
Not whether I was good enough.
Just the sea & being in the moment. The hear and now. Somewhere I’m rarely able to be.
Most of all, I felt safe, understood, welcomed & included.
Falling off
I spent the rest of the weekend practising.
Falling off.
Climbing back on.
Falling off again.
Learning.
Watching.
Trying.
Dave came down.
The instructors kept encouraging.
The atmosphere never changed.
No judgement.
No pressure.
Just kindness.
Then Sunday afternoon arrived.
The wind picked up.
Around 10mph, with stronger gusts of 14mph, blowing across the shore. 😳
I had a choice.
Go home.
Or give it a go.
Everything I’d learnt over the weekend came back.
Not just the paddleboarding.
The encouragement.
The calm voices.
The belief that I could do it.
So I paddled out.
I wobbled.
I was not going anywhere fast. Fighting wabes, wind, trying to stay balanced.
My technique was… let’s politely call it “developing.”
And then…
I stood up.
Not for long.
Not perfectly.
Yet I stood.
I fell in.
I got back on.
I spoke out loud to myself.
I swore. A lot.
And I bloody did it again. I stood up. For much longer this time.
And I paddled. I was wobbling.
The paddle wasn’t even going in the water properly!!
I actually did it.
I cannot tell you how proud I felt.
Not because I looked good.
Not because I’d mastered it.
Because I’d faced something that genuinely frightened me.
The feeling inside me was quite something. I felt it throughout my whole body. And I paddled and I felt it and I loved it!
This weekend wasn’t about paddleboarding.
It was about belonging.
About finding a community where difference wasn’t something to hide.
Where nobody expected perfection.
Where questions were welcomed.
Where encouragement came naturally.
Where laughter was plentiful.
As a therapist, I spend a lot of time talking about the importance of finding people who make your nervous system feel safe. A tribe.
This weekend reminded me that those people exist outside the therapy room too.
Sometimes they’re found standing beside a paddleboard at 5am.
Sometimes they’re complete strangers.
Sometimes they become the people who quietly change the story you’ve been telling yourself.
What I learnt
My body isn’t perfect.
It never will be.
It’s forty-something.
It’s lived.
It’s survived.
It’s carried me through some of the hardest chapters of my life.
Its grown beautiful babies.
Its been hurt & battered.
And this weekend…
It carried me across the sea.
Maybe the bravest thing I did wasn’t standing up on a paddleboard.
Maybe it was turning up in the first place.
Walking towards people I didn’t know.
Wearing the swimsuit.
Believing there might be room for me.
There was.
There is.
And I’ll be going back.
Sometimes courage isn’t about standing up on a paddleboard.
Sometimes courage is simply believing you deserve to take up space.
Maybe your paddleboard isn’t a paddleboard.
Maybe it’s a choir.
A photography club.
A walking group.
A pottery class.
Somewhere you’ve been thinking about joining but the stories in your head keep telling you not to.
I nearly listened to those stories.
I’m so grateful I didn’t.
Take gentle care
Louise x
p.s there is video evidence on my socials! feel free to go see!
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
The tv in my room
It’s never just a TV.
People often walk into my therapy room and smile.
“You’ve got a TV?”
I have.
Not because I want people watching Netflix.
Because sometimes words aren’t enough.
Sometimes someone wants to show me a song that explains exactly how they’re feeling.
A YouTube video they’ve watched over and over again.
A TikTok that made them cry.
A photograph they can’t stop looking at.
A memory.
A piece of music that says everything they can’t.
Sometimes therapy means sitting quietly together while we listen to a song.
Sometimes it means watching a two-minute clip and asking,
“What was it about that that spoke to you?”
Sometimes it means seeing the world through somebody else’s eyes instead of expecting them to explain it.
Because our phones don’t just hold information.
They hold our lives.
I looked at my phone recently.
I have over 2,800 contacts.
Two thousand eight hundred people who have crossed my path in some way.
Some still part of my life.
Some I haven’t spoken to for years.
Some I’d forgotten about until I scrolled past their name.
They’re reminders that every one of us carries a history.
And that’s before we even get to social media.
The people we compare ourselves to.
The opinions we’re frightened of.
The comments we replay.
The messages we wish we’d never received.
The ones we desperately hope will arrive.
For many people, that little device in their pocket is full of ghosts.
People who shaped them.
People who hurt them.
People they miss.
People they’re still trying to impress.
People they’re terrified of disappointing.
That all comes into the therapy room too.
Sometimes it’s important to bring that world in.
Sometimes it’s equally important to put the phone face down, let it go quiet for fifty minutes and remember who you are when nobody else is watching.
Both matter.
People often imagine therapy happening in a grey room with two chairs and a box of tissues.
That works for some people.
It never felt like me.
I wanted to create a space that feels human.
Somewhere you can laugh.
Cry.
Watch a video.
Listen to music.
Drink hot chocolate.
Sit with Arthur and Peggy.
Wrap yourself in a blanket.
Or simply breathe.
Not because those things replace therapy.
Because they help create the conditions where therapy becomes possible.
Every single thing in my room is there because I’ve asked one question.
“What might help this person feel safe enough to be themselves?”
Stay safe, stay connected & take gentle care
Louise x
What Project Hail Mary Taught Me About Therapy
I love films that make me think.
Not because they teach psychology.
Because they reveal humanity in places I wasn’t expecting.
Watching Project Hail Mary, I expected space, science and problem-solving.
What I found was a masterclass in curiosity, communication and what it really means to meet another being where they are.
As I watched Grace and Rocky learn to understand one another, I found myself thinking…
“This is therapy.”
Grace isn’t a blank slate.
This really struck me.
Grace arrives carrying his own story.
His own fears.
His own regrets.
His own shame.
As his memories slowly return, he doesn’t simply remember facts.
He has to process them.
He has to grieve.
He has to face the parts of himself he’d rather avoid.
One of the biggest myths about therapists is that we’re somehow detached from being human.
We’re not.
We’ve loved.
Lost.
Made mistakes.
Been hurt.
Healed.
Changed.
I don’t believe being human gets in the way of therapy.
I think pretending we’re not human does. I’m not a blank slate. I dont pretend I am.
That doesn’t mean therapy becomes about us.
Far from it.
It means our humanity allows us to recognise humanity in someone else.
Sometimes I’ll share something from my own life.
Not because I need my clients to know me.
Because occasionally, if it genuinely serves them, it reminds them they’re sitting opposite another human being rather than a textbook.
That decision isn’t casual. It’s an ethical one. Self-disclosure should always serve the client’s needs rather than the therapist’s. Used thoughtfully, it can reduce shame, strengthen the therapeutic alliance and help someone feel less alone. Used carelessly, it can shift the focus away from the client. The difference lies in intention.
Communication begins with curiosity, not expertise.
Grace is incredibly intelligent.
Yet his intelligence isn’t what allows the relationship with Rocky to grow.
It’s curiosity.
He doesn’t assume.
He experiments.
He watches.
He asks.
He changes his approach.
How often do we assume because someone has ADHD, autism, trauma or addiction that we already understand them?
Diagnosis tells us something.
Curiosity tells us far more.
The smartest person in the room becomes the most flexible.
This is my favourite theme.
Grace begins believing mathematics is the universal language.
It isn’t.
So he changes.
Not because he’s wrong.
Because connection matters more than being right.
That’s therapy.
Sometimes we communicate through words.
Sometimes through silence.
Sometimes through drawings.
Music.
Movement.
Gardening.
Puppies.
Cards.
Clay.
Walks.
Laughter.
As a therapist, my job isn’t to insist on one language.
It’s to discover which language my client speaks.
Safety comes before collaboration.
Rocky doesn’t automatically trust Grace.
Nor should he.
Grace gradually changes the environment.
He notices what overwhelms Rocky.
He adapts.
He creates safety.
Only then can they work together.
That reminds me so much of trauma therapy.
People don’t heal because we have good techniques.
They heal because their nervous system begins believing we’re safe enough to risk trying them.
Difference becomes their greatest strength.
They don’t succeed despite being different.
They succeed because they are.
Grace sees problems Rocky can’t.
Rocky sees solutions Grace never would.
Therapy can be like that too.
I don’t need my clients to become more like me.
Nor do they need me to become them.
The relationship works because we each bring something different.
Grace processes his own story.
This is something I thought about deeply.
He isn’t simply remembering.
He’s making meaning.
That’s what therapy often is.
Not recovering every memory.
Not changing the past.
Making sense of what happened.
Accepting our part where appropriate.
Letting go of responsibility that was never ours.
Integrating the story into who we are becoming.
The ending
The film left me with one overwhelming thought.
The greatest challenge wasn’t space.
It wasn’t science.
It wasn’t language.
It was relationship.
A frightened scientist.
A frightened alien.
Two completely different nervous systems.
Two completely different worlds.
No shared culture.
No shared language.
No shared experiences.
Yet they built trust.
Not because either one demanded the other change.
Because both were willing to remain curious.
Maybe that’s what therapy is too.
Not having all the answers.
Not fixing people.
Not becoming experts on someone else’s life.
Simply being willing to say…
“Help me understand your world, and I’ll do my very best to meet you there.”
I don’t know their sadness.
They don’t know mine.
However both of us know what it feels like to be human.
That’s the bridge.
Not shared events.
Shared humanity.
Carl Rogers spoke about congruence. Irvin Yalom writes about “fellow travellers.” Modern relational therapies recognise that therapy is not something done by an expert to a passive recipient; it’s a relationship between two people, each bringing their own humanity into the room.
When Rocky stopped responding…
There was one scene that stayed with me long after the credits rolled. I’m not gonna lie, I sobbed.
Rocky is unconscious.
Grace doesn’t know whether he’s asleep, critically ill or dying.
He sits beside him.
He talks to him.
He pleads.
He bargains.
He gets angry.
He tries to make sense of what’s happening.
He keeps checking for signs of life.
And even though Rocky can’t answer…
Grace keeps showing up.
Watching it, I found myself thinking…
I’ve sat in my own version of that place.
Not because my clients are there unconscious in front of me.
Its because sometimes therapy can feel like sitting beside someone while they fight a battle that I can’t fight for them.
There are sessions that stay with me.
Clients whose stories I continue to process long after they’ve gone home.
Times I’ve taken my thoughts to supervision because I care deeply and want to make sure I’m helping, not simply reacting.
There are moments where progress seems impossible.
Moments where someone feels stuck.
Where I wonder whether they’re beginning to believe there is hope.
And then…
One day…
Something shifts.
It might be a smile.
A different way of speaking about themselves.
A boundary they never thought they’d set.
A moment of laughter.
A sentence that begins,
“I’ve noticed…”
It’s only a tiny change.
Yet inside, I’m doing exactly what Grace did.
That metaphorical hug.
The quiet tears.
The overwhelming feeling of,
“You’ve done it.”
Not because I did it.
Because they did.
They found a way through.
People sometimes imagine therapists finish a session, close the door and move straight on to the next person.
I suppose some might.
I can only talk from my perspective - I don’t.
I carry pieces of our clients with me forever.
Not because I’ve lost my boundaries.
Because I care.
The difference is that I don’t carry them alone.
I have supervision.
Colleagues.
Reflection.
My own therapy.
That’s how I honour my clients without asking them to look after me.
Perhaps that’s another thing Project Hail Mary reminded me of.
The strongest relationships aren’t built on having all the answers.
They’re built on staying.
Remaining present.
Holding hope.
And never giving up on someone, even when they can’t yet see what you can.
“One of the greatest privileges of being a therapist (and there are many!!) isn’t having the answers. It’s having a front-row seat to human beings rediscovering themselves.”
The hardest part was saying goodbye.
For all the science.
For all the problem-solving.
For all the laughter.
The part that broke me was the goodbye.
Grace asks Rocky how his species says goodbye.
Not because he wants Rocky to become more like him.
Because he wants to honour Rocky’s way of doing it.
He meets him where he is.
Isn’t that therapy?
People often think the hardest part of therapy is talking about trauma.
Sometimes it isn’t.
Sometimes it’s ending.
Whether someone has been with me for six weeks, six months or six years, endings matter.
Relationships matter.
And pretending they don’t would never ever sit comfortably with me.
I don’t forget my clients.
I wonder how they’re getting on.
I hope they’re happy.
I hope life has become a little kinder.
Being invited into someone’s life, especially at one of its darkest points, is an extraordinary privilege.
One I never take for granted.
That’s why endings deserve to be acknowledged.
To be spoken about.
To be felt.
Because saying goodbye to someone who has mattered isn’t weakness.
It’s evidence that the relationship mattered.
Then the film did something unexpected…..
Grace is heading home.
The mission is complete.
And suddenly…
He discovers Rocky is in trouble.
He has a choice.
Carry on towards the familiar.
Or turn around and head back into the unknown.
There are no guarantees.
No certainty.
No map.
Only his gut.
And his relationship with Rocky.
He turns around.
Not because it’s logical.
Because it’s right.
Watching that, I smiled.
Not because I’ve travelled across space to rescue an alien.
Its because I recognised something.
There have been moments throughout my career where I’ve followed my gut rather than the obvious path. Turned in a different direction from the earthlings!
Offering a different kind of therapy.
Working outdoors.
Using creativity.
Sitting in hammocks.
Introducing Arthur, Peggy and Steve.
Sometimes sharing a small part of my own humanity when I believe it will genuinely help a client feel less alone.
None of those decisions came from a textbook.
They came from asking one question.
“What does this person need from me right now?”
That doesn’t mean abandoning ethics.
Quite the opposite.
It means holding ethics and humanity together.
Grace didn’t return because he couldn’t bear to let go.
He returned because the relationship had changed him.
I think therapy changes us too.
Not in ways that blur boundaries.
In ways that deepen our compassion.
Every client leaves something behind.
A new way of understanding the world.
A reminder of human courage.
A lesson I didn’t know I needed.
And I hope, in some small way…
I leave something with them too.
Perhaps that’s the real mission.
Not to rescue.
Not to fix.
Simply to meet another human being so completely that, when it’s time to part, both people leave changed.
Perhaps this is where the real story begins…
For most of the film, Grace’s goal is simple.
Get home.
Back to Earth.
Back to what he knows.
Back to what he thought his life should be.
Isn’t that what so many of us are trying to do?
To get back to who we were before the trauma.
Before the grief.
Before the addiction.
Before the diagnosis.
Before life changed.
Yet that’s not where Grace ends up.
He doesn’t return to Earth.
He ends up somewhere he never imagined.
Rocky’s planet.
A place that once felt impossible.
Completely different.
Completely unknown.
And yet…
When we see him there, he isn’t surviving.
He’s smiling.
He’s laughing.
He’s teaching a room full of curious young aliens.
He’s found purpose.
He’s adapted.
He’s become someone he never expected to become.
Watching that final scene, I realised something.
Maybe healing isn’t always about finding our way back.
Maybe it’s about discovering that life can still be beautiful somewhere we never planned to be.
I think about the clients I’ve worked with over the years.
None of them asked for or wanted trauma.
Or loss.
Or addiction.
Or anxiety.
Or ADHD.
Or the things that brought them into my therapy room.
Yet I’ve watched so many of them build lives they couldn’t even imagine when we first met.
Not because the past disappeared.
Because they discovered they could still grow around it.
I think about my own life too.
There have been times I’ve had no map.
No certainty.
Only a quiet feeling that this next step somehow felt right.
Starting my own practice.
Working differently.
Choosing creativity.
Choosing relationships over rigid technique.
Trusting my gut when I couldn’t yet see where it was leading.
If you’d told me years ago that I’d be sitting in a hammock with a client…
Or planting vegetables with a teenager…
Or helping someone understand trauma through puppies, blankets and cups of hot chocolate…
I’d probably have laughed.
Yet here I am.
And I wouldn’t change it.
The truth is…
None of us know what the next chapter holds.
Not me.
Not my clients.
Not Grace.
Not Rocky.
Life has a habit of surprising us.
Sometimes painfully.
Sometimes beautifully.
All any of us can really do is keep showing up.
Stay curious.
Be willing to adapt.
Care deeply.
Own it & repair when we get it wrong.
Celebrate when we get it right.
And trust that perhaps…
Just perhaps…
Being fully human is enough.
Because maybe the destination was never the point.
Maybe the relationships we build along the way are.
If you’re in a chapter of your life where nothing looks the way you thought it would… don’t be too quick to believe the story is over.
You might simply be on a different planet than the one you planned for.
And who knows? It might turn out to be the place where you finally become yourself.
Stay safe, stay connected & take gentle care
Louise x
When the Internet Decides How You’re Feeling
A photograph. Thousands of opinions. And a reminder that none of us really knows what’s going on behind someone else’s eyes.
Yesterday I shared a post about a photograph of Victoria Beckham at the football.
You’ve probably seen it.
The internet certainly did.
One image. One facial expression. Thousands upon thousands of comments telling her how she felt.
“She’s miserable.”
“She doesn’t want to be there.”
“She looks fed up.”
“Poor David.”
“She should smile.”
It fascinated me.
Not because it was Victoria Beckham, but because it reminded me just how quickly we decide we know another person’s inner world.
As a therapist, I spend my working life discovering that the first story is very rarely the whole story.
So I wrote about it.
I wrote that maybe she was having the time of her life.
Maybe she was exhausted.
Maybe she was overwhelmed.
Maybe she was simply concentrating.
Maybe nothing was wrong at all.
The truth is, none of us knows.
That post reached far more people than I ever expected. Within a few hours, on tiktok alone it had over 35,000 views. On facebook & instagram, I lost count.
And then something interesting happened.
People started making assumptions about me too.
Some people understood exactly what I was trying to say.
Others decided they knew my motives.
Apparently I was defending celebrities.
Apparently I was overthinking.
Apparently I was trying to be controversial.
Some questioned why I was using AI to help structure my ideas, as though that somehow meant the thoughts weren’t mine.
It was strangely ironic.
I’d written a post about assumptions.
And within hours, assumptions were being made about me.
For a moment, I felt myself being pulled away from why I’d written it in the first place.
I wanted to explain.
Defend.
Correct.
Prove.
Show people they’d misunderstood.
If you’ve ever put yourself out there, you’ll probably recognise that feeling.
Your nervous system starts whispering:
“They’ve got the wrong idea.”
“You need to explain.”
“Make them understand.”
Except here’s what I’ve had to remind myself.
My purpose was never to win an argument.
My purpose was to encourage curiosity over certainty.
To remind people that human beings are infinitely more complex than a single photograph.
When I remembered that, the noise became quieter.
Not because the comments stopped.
It was because I stopped letting them become more important than the reason I showed up.
That’s something I see in therapy all the time.
We spend so much energy trying to manage how other people see us that we lose sight of who we actually are.
We explain ourselves until we’re exhausted.
We justify every decision.
We carry guilt that isn’t ours.
We become performers in our own lives.
Sometimes the bravest thing we can do is allow ourselves to be misunderstood.
Not because it feels good.
It usually doesn’t.
But because we know our own truth.
And perhaps that’s what I’d say to Victoria Beckham, if I ever had the chance.
If there was something going on that day, I’m sorry people decided they knew your story from one frozen moment.
And if there wasn’t…
I’m sorry people still decided they knew your story.
Either way, you don’t owe the internet an explanation.
None of us does.
A photograph captures a fraction of a second.
It doesn’t capture grief.
It doesn’t capture anxiety.
It doesn’t capture exhaustion.
It doesn’t capture ADHD masking.
It doesn’t capture chronic pain.
It doesn’t capture relationship dynamics.
It doesn’t capture what happened five minutes before or what happened when the camera disappeared.
It captures light.
That’s all.
The rest is projection.
Maybe there’s something we can all become a little more curious about.
The next time you catch yourself thinking, “Look at them…”
Pause.
Ask yourself, “Do I actually know?”
Because the answer is probably no.
As therapists, as parents, as partners, as friends, and simply as human beings, we’ll always understand each other better through curiosity than certainty.
And if this blog has made you think differently before making your next judgement, then it has done exactly what I hoped it would.
A few questions to sit with
Have you ever felt judged by people who only knew a tiny part of your story?
How much energy do you spend trying to make other people understand you?
What would it be like to trust that your worth doesn’t depend on everyone agreeing with you?
Where might curiosity serve you better than certainty this week?
If you’ve spent years feeling misunderstood, judged or like you have to explain yourself just to be accepted, therapy can be a place where you don’t have to perform. A place where your whole story matters, not just the snapshot.
If that sounds like something you need, I’d love to offer you a free introductory call to see whether we’re the right fit.
Stay safe, stay connected & take gentle care
Louise x
There Is No Shame in Needing Someone
On Saturday I ran the Maidstone Mote Park cancer research 5K Muddy Run in memory of my mum.
I laughed.
I cried.
I questioned my life choices somewhere around the second hill.
I got covered in mud, lost my hat and crossed the finish line with emotions I still can’t quite put into words.
On the drive home I found myself thinking about something that comes up a lot in my counselling room.
The idea that asking for help somehow means we’ve failed.
It doesn’t.
If anything, I think it’s one of the bravest things we can ever do.
People sometimes assume that because I’m a therapist, I must have everything figured out.
That somehow I don’t get anxious.
That grief doesn’t knock the wind out of me.
That trauma doesn’t touch me.
That because I spend my days helping other people, I must have reached some magical place where life no longer hurts.
I wish it worked like that.
It doesn’t.
I’m human before I’m a therapist.
I’m a daughter who misses her mum every single day.
I’m someone who has lived through trauma.
Someone with ADHD.
Someone in recovery.
Someone who still has days where life feels incredibly hard.
And Saturday reminded me of that.
As I was running, there were moments where grief hit me so suddenly it took my breath away.
Not because I was going backwards.
Not because I wasn’t coping.
However because love doesn’t disappear just because somebody dies.
Grief is love that no longer has somewhere physical to go.
And that’s okay.
One of the things I’m most grateful for is that I don’t carry any of this on my own.
I have an incredible therapist.
I have an incredible supervisor.
Both have walked alongside me through some of the hardest moments of my life.
They’ve celebrated with me.
Challenged me.
Held hope for me when I couldn’t find it for myself.
They’ve asked the difficult questions.
Helped me make sense of things.
Reminded me to be kind to myself.
And helped me become not only a healthier person, but a better therapist.
People sometimes ask me if therapists have therapy.
Absolutely.
Or at least, I do & believe we all should.
Not because we’re broken.
Because we ask people to trust us with the most vulnerable parts of their lives.
That is an enormous privilege.
One I never take lightly.
I hold stories of trauma.
Abuse.
Addiction.
Loss.
Fear.
Shame.
Relationships.
Hope.
Every single week.
Those stories matter.
The people telling them matter.
And I have a responsibility to make sure I’m the safest, healthiest and most present therapist I can possibly be.
Therapy helps me do that.
Supervision helps me do that.
Neither is a tick-box exercise.
They’re part of who I am.
Part of how I live.
Part of how I work.
I honestly don’t know where I’d be without them.
Not because they have all the answers.
Its because none of us are supposed to carry life on our own.
And that’s the message I want everyone to hear.
Whether you’re a therapist, a teacher, a parent, a police officer, a nurse, a builder, retired, eight, eighteen or eighty…
There is no shame in needing someone.
There is no shame in saying,
“I’m struggling.”
“There are things I don’t understand.”
“I need support.”
In fact, I think there’s incredible strength in it.
For the therapists reading this…
Please don’t believe you have to have all your ducks in a row before you deserve support.
You don’t.
You are allowed to have your own story.
You are allowed to have difficult days.
You are allowed to need therapy.
You are allowed to need supervision.
You are allowed to be wonderfully, beautifully human.
And for anyone reading this who’s been thinking about reaching out…
Please hear me.
The strongest people I know aren’t the ones who carry everything on their own.
They’re the ones who have the courage to let somebody walk beside them.
That’s what changed my life.
It’s why I do the work I do.
Because somebody once sat beside me when I needed it most.
Now I have the privilege of doing that for other people.
Whether you’re looking for therapy to make sense of your own life, or you’re a counsellor looking for supervision that supports the whole of you, not just the work you do…
Please know this.
You don’t have to have everything figured out before you reach out.
You just have to be willing to take the first step.
Sometimes the bravest words we’ll ever say are simply…
“I think I need a bit of help.”
And I promise you…
There is absolutely no shame in that.
Stay safe, stay connected & take gentle care
Louise x
Why I Supervise the Whole Therapist, Not Just the Client Work
When I first qualified as a counsellor, I thought supervision was about one thing.
Bringing client work.
Talking about ethical dilemmas.
Making sure I was working safely.
And whilst all of those things are incredibly important, over the years I’ve realised something else.
The quality of our work isn’t just shaped by what we know.
It’s shaped by who we are.
I’ve sat with counsellors who are carrying shame because their diary isn’t full.
Counsellors who quietly wonder if they’re good enough.
Counsellors who compare themselves to every therapist they see on social media.
Counsellors who love the work but secretly hate trying to market themselves.
Counsellors who are terrified of niching because they’re frightened nobody will choose them.
Counsellors who are exhausted from trying to fit into someone else’s idea of what a therapist should look like.
And here’s the thing…
None of that stays outside the therapy room.
It comes into our work.
It influences the risks we take, the boundaries we hold, the clients we attract, the fees we charge, the confidence we have and the way we show up.
You cannot separate the therapist from the therapy.
And yet, so often, that’s exactly what supervision tries to do.
We’re Human Before We’re Therapists
Somewhere along the way, many of us absorbed the idea that being a “good therapist” meant being calm all the time.
Having the answers.
Never doubting ourselves.
Never making mistakes.
Never feeling overwhelmed.
I don’t know any therapist who genuinely lives like that.
We’re human.
We have histories.
Families.
Trauma.
ADHD.
Grief.
Imposter syndrome.
Financial worries.
Big dreams.
And days where we question everything.
Pretending those things don’t exist doesn’t make us better therapists.
Understanding them does.
You’re Not On Your Own Between Sessions
Life doesn’t only happen once a month.
Neither does supervision.
Sometimes you’ll walk away from a supervision session feeling clear, confident and full of ideas… and then three days later something happens.
A client discloses something unexpected.
You have a safeguarding concern.
You leave a session wondering if you handled something well.
Your confidence takes a wobble.
Or perhaps life outside of the therapy room suddenly feels overwhelming.
I don’t believe you should have to carry that alone until your next supervision session.
That’s why my supervisees know they can reach out.
Whether it’s a WhatsApp message, an email or arranging a quick call, I’m here.
Sometimes all we need is someone to say, “You’re okay. Let’s think this through together.”
Sometimes we need another perspective.
Sometimes we simply need to know someone is in our corner.
Supervision, for me, isn’t a once-a-month appointment.
It’s an ongoing relationship built on trust, support and knowing you don’t have to navigate this profession on your own.
Because when you feel supported, your clients benefit too.
There Isn’t One Right Way to Be a Therapist
This is probably the thing I’m most passionate about.
For years, therapy has been portrayed in one particular way.
A quiet room.
Two chairs.
A box of tissues.
A therapist sitting opposite with a notebook.
And for many people, that’s wonderful.
However…! …….it isn’t the only way.
At Wildfire, therapy might happen in a cosy room with a hot chocolate.
Walking through seven acres of countryside.
Sitting amongst flowers.
Using therapeutic cards.
Working with metaphor.
Creating.
Reflecting.
Going out somewhere different, a lake, a park, maybe a place of interest.
Sometimes walking.
Sometimes talking.
Sometimes not.
Because people are different.
If we believe every client is unique, why would every therapist work in exactly the same way?
I don’t want counsellors to become copies of someone they admire.
I want them to become more themselves.
Because your individuality isn’t something to hide.
It’s often the very reason your ideal clients will choose you.
Your Business Matters Too
This is the part supervision often forgets.
You can be the most skilled therapist in the world.
Yet if nobody knows you exist…
You can’t help anyone.
I know how vulnerable it feels to put yourself out there.
To write a post.
To make a video.
To hear that little voice saying,
“Who do you think you are?”
“I sound ridiculous.”
“What if nobody books?”
I’ve had those thoughts too.
So we’ll talk about them.
We’ll think about your business.
Your confidence.
Your niche.
Your website.
Your social media.
Your fears.
Because growing a private practice isn’t separate from being a therapist.
It’s part of it.
Creativity Isn’t About Being Artistic
One of the biggest myths I hear is that creative therapy means paints, glitter and craft.
It doesn’t.
Creativity is simply another way of helping people make sense of themselves.
Sometimes through making a drink.
Sometimes that’s through images.
Sometimes through metaphor.
Sometimes through walking.
Sometimes through nature.
Sometimes through silence.
Sometimes through a simple question that changes everything.
That’s why I also offer optional monthly Creative Supervision Kits.
Not because I want everyone to work the same way.
Just because I want counsellors to build confidence in discovering what fits them.
Therapeutic cards.
Nesting dolls.
Symbolic objects.
Reflective exercises.
Resources that deepen both your own reflection and your work with clients.
Supervision That Develops the Whole Therapist
So yes…
Bring your client work.
Bring your safeguarding questions.
Bring your ethical dilemmas.
We’ll absolutely explore them.
Yet also bring…
The self-doubt.
The imposter syndrome.
The excitement.
The business ideas.
The fear of being visible.
The dreams you’ve almost talked yourself out of.
Bring the whole of you.
Because that’s who I’m interested in supporting.
Not just the counsellor.
The person behind the therapist.
And when that person grows…
Your clients feel it.
Your confidence grows.
Your practice becomes more authentic.
And the work becomes not only safer…
Its richer, more connected and more uniquely yours.
Because the world doesn’t need another therapist trying to be somebody else.
It needs therapists who are brave enough to become themselves.
If that sounds like the kind of supervision you’ve been looking for, I’d love to meet you.
Whether you’re newly qualified or experienced, individual or group supervision is available, with flexible sessions throughout the month and optional Creative Supervision Kits to support your development.
Let’s grow your confidence, your practice and your business together.
Stay safe, stay connected & take gentle care
Louise x
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
Kids? They Don’t Need Fixing. They Need Understanding.
Why I’m Creating Wildfire Growing Space
I’ve been thinking about this for a long time.
Every week I meet young people who are described as “school refusing.”
I don’t like that phrase.
Because it suggests choice.
It suggests defiance.
It suggests that a young person has simply decided they don’t want to go.
That isn’t what I see.
What I see are young people whose nervous systems have reached their limit.
Young people who desperately want friends, who want to laugh, who want to fit in, who don’t want to be known as “the one who doesn’t come to school.”
No child wakes up thinking,
“I’d really like everyone to be cross with me today.”
No child dreams of feeling isolated.
No child wants to watch their parents become more worried every single morning.
Behind every young person struggling to attend school is a story.
And that’s the story I’m interested in.
Somewhere Along the Way…
Somewhere along the way we’ve become so focused on attendance figures, behaviour points, targets and outcomes that, too often, we stop asking the most important question.
What is this young person trying to tell us?
Behaviour is communication.
Withdrawal is communication.
Silence is communication.
Anger is communication.
Avoidance is communication.
The behaviour is rarely the problem.
It’s usually the symptom.
The School System Isn’t Built for Every Brain
Schools do an incredible job with limited funding, increasing demands and enormous class sizes. I know many teachers who care deeply and work tirelessly for their pupils.
Yet the system itself wasn’t designed with every child in mind.
Many young people are expected to sit still for long periods.
To learn in one particular way.
To cope with constant noise.
To manage busy corridors.
To switch lessons every hour.
To tolerate uncomfortable uniforms.
To revise independently.
To organise themselves.
To remember homework.
To cope with changing friendships, social media, exams, expectations and comparison…
All whilst their brains and bodies are still developing.
For many children, that’s manageable.
For others, particularly those who are neurodivergent, highly sensitive, carrying trauma, living with anxiety or simply wired differently, it can feel overwhelming.
Not because they’re incapable.
Because their nervous system is working incredibly hard just to get through the day.
We’ve Learnt More About Brains Than Our Systems Sometimes Reflect
Over the last few decades, we’ve learnt far more about trauma, attachment, ADHD, autism, sensory processing and emotional regulation.
We know that children learn best when they feel safe.
We know that stress affects memory, concentration and problem-solving.
We know that movement can help some young people think.
We know that some children process information better visually, practically or through experience rather than simply listening.
We know sensory differences are real.
Yet many families still tell me they feel as though their child is seen as “lazy”, “difficult”, “attention seeking” or “not trying hard enough.”
Imagine hearing those messages about yourself when you’re already trying your hardest.
That becomes shame.
And shame changes the way children see themselves.
Instead of thinking,
“I’m struggling.”
They begin believing,
“I am the problem.”
Parents Are Hurting Too
Then there are the parents.
The ones making phone calls before work.
The ones sitting outside school in the car park hoping today might be different.
The ones comforting panic attacks.
The ones trying to persuade a child whose whole body is saying “I can’t.”
The ones being told to be firmer.
To put consequences in place.
To make them go.
As though love and determination alone can override a nervous system in survival mode.
Parents often arrive in my counselling room exhausted.
Not because they don’t care.
Because they’ve been carrying this alone for so long.
Many tell me they feel judged.
Like they’ve somehow failed.
They haven’t.
Why Wildfire Growing Space Exists
This isn’t another classroom.
It isn’t somewhere to earn points.
It isn’t somewhere young people have to sit still, put their hand up or explain themselves before they’re ready.
It’s somewhere they can breathe.
A place where muddy hands are welcomed.
Where growing vegetables can become a conversation about hope.
Where creativity becomes expression.
Where there is no pressure to make eye contact or find the perfect words.
Sometimes the deepest conversations happen while planting seeds.
Sometimes healing begins whilst painting.
Sometimes trust is built walking side by side rather than sitting opposite one another.
That’s what Wildfire Growing Space is about.
Not fixing children.
Creating the conditions where they can begin finding themselves again.
Why I’m Different
I don’t believe every young person needs another professional asking, “What’s wrong with you?”
I think they need someone curious enough to ask,
“What has life been like for you?”
My work isn’t about labels.
It’s about understanding.
It’s about recognising that behaviour makes sense when we understand the story behind it.
It’s about seeing the child before the attendance record.
The human before the diagnosis.
The young person before the behaviour.
Every child deserves at least one adult who genuinely wants to understand them.
That’s who I want to be.
My Hope
My hope isn’t simply that more young people return to school.
My hope is much bigger than that.
I hope they rediscover confidence.
I hope they find people who accept them.
I hope they stop believing they’re broken.
I hope they realise they are not “too much.”
Or “not enough.”
I hope they remember who they are beneath the anxiety, the masking, the overwhelm and the shame.
Because I’ve watched what happens when someone finally feels safe enough to be themselves.
That’s when growth begins.
And that’s exactly why I’ve created Wildfire Growing Space.
Not because young people need fixing.
Because they deserve somewhere they can finally belong.
Stay safe, stay connected & take gentle care
Louise Malyan
Wildfire Counselling & Therapy
Sometimes Healing Looks Like a Different Room
As I sit here writing this, on my last morning in Wales, I can’t help but look out of the window.
Snowdon stands proudly to the left of me, surrounded by her tribe of mountains, the lake below sparkling diamonds in the morning sunshine.
It’s breathtaking.
And if I’m honest…
My heart hurts a little.
Not because anything has gone wrong.
Quite the opposite.
Because something has gone very, very right.
It Started With A Different Room
I’ve come here for the last few years.
I’ve always stayed in the same room.
It’s become familiar.
Safe.
Predictable.
So when I arrived this year and was told I’d be in a different room, my ADHD brain did exactly what ADHD brains often do.
“Why?”
“What have i done wrong?”
“What’s happened?”
“Where am I?”
“I wasn’t expecting this.”
Change, for many neurodivergent people, isn’t simply about liking or disliking something.
It’s a feeling. An uncontrollable feeling.
Your nervous system notices before your thinking brain does.
Your heart races.
Your mind scans.
Your body asks questions long before words appear.
It’s not being awkward.
It’s not being difficult.
It’s your brain trying to work out if you’re safe.
Then I opened the door.
A double bed.
A beautiful writing table.
A bath.
An actual bath!
I stood and cried my eyes out. Then I laughed out loud.
Because it was better than I’d ever imagined.
As I write this now, I’m sitting at that very table.
The one I didn’t know I needed.
Safety Changes Everything
What fascinated me most wasn’t the room.
It was me.
Normally, unexpected change would have had me asking questions, trying to make sense of it, perhaps feeling unsettled for much longer.
This time…
I didn’t.
It took me a couple of days to realise why.
Trust.
I trust Gaynor.
I trust Tanja.
I trust Evie.
More importantly…
I feel safe with them. Feel. Not know. FEEL.
They’re part of my tribe.
That doesn’t stop my ADHD.
It doesn’t magically stop my nervous system noticing change.
My heart still raced.
I still felt confused for a little while.
Yet underneath it all sat something much stronger.
“I’ll be OK.”
That wasn’t me talking myself into feeling safe.
It was my body already knowing.
You cannot force that feeling.
You cannot positively think your way into safety.
Safety is experienced.
It’s built.
It’s earned.
One relationship at a time.
Finding Your Tribe
This week has reminded me that belonging isn’t about everyone being the same.
Far from it.
We’re all wonderfully different.
Different personalities.
Different stories.
Different ways of working.
Different strengths.
Different quirks.
Yet we’re connected by one common purpose.
Helping people.
Creatively.
Compassionately.
Differently.
Doing no harm.
I watched people quietly hold one another through vulnerable moments.
Celebrate one another’s successes.
Laugh until our stomachs hurt.
Dance with complete joy & abandndment.
Offer a hand without expecting anything in return.
Not to fix.
Not to rescue.
Simply to say…
“I’ve got you.”
That’s what tribe feels like.
The Lake
Every single day I swam in the lake.
That magical lake.
Cold enough to wake every cell in your body.
Calm enough to settle your soul.
This week I ticked something off my bucket list, I even learnt to paddleboard.
I Stood up first time!
With the patience of one very lovely mermaid imp who somehow managed to teach me without ever making me feel silly. I will be forever grateful for what she gave me. Money cant buy that.
There was laughter.
Lots of it.
Wobbles whilst trying to stand on one leg.
Falling in.
Trying again. And again and again. Jill & the patience of a saint to wait with camera held aloft!
Exactly how learning should feel.
No judgement.
Just encouragement.
Isn’t that what we all deserve?
Coming Home Different
I’ve made new friends.
Spent precious time with people who already hold a very special place in my heart.
One hug in particular…
The hug.
The one that filled something inside me I’d been carrying for a long time.
Someone who has quietly held my hand through one of the hardest chapters of my life.
Sometimes people have no idea just how much they mean to you.
I hope she knows.
Because Tracie, I certainly do.
Why Leaving Hurts
Today I feel sad.
A little flat.
Like I’ve left something behind.
Years ago I’d have judged myself for that.
Told myself to pull myself together.
Get on with it.
Not anymore.
These feelings make perfect sense.
When we experience genuine safety…
When we feel seen…
Accepted…
Loved exactly as we are…
Leaving hurts.
Not because something is wrong.
Because something mattered.
Sadness is often love with nowhere to go for a while.
So instead of fighting it, I’m treating it gently.
The Photograph Keeper
Anyone who knows me knows I’m always taking photographs.
Not because I’m trying to live through my phone.
Because memories matter to me.
They help tell my story.
This week I’ve taken hundreds.
Little moments.
Tiny details.
Reflections on the lake.
Mountains.
Friends.
Laughter.
I realised something this morning.
I don’t have to recreate this week.
I don’t have to cling onto it.
I don’t have to chase it.
These memories already belong to me.
No one can take them away.
Instead, I can make space for new ones.
That’s growth.
That’s healing.
Not desperately trying to relive what was.
Yet trusting that life still has beautiful chapters waiting to be written.
What Wales Reminded Me
Wales will always have a piece of my heart.
Not just because of the mountains.
Or the lake.
Although both are utterly magical.
It has my heart because of the people.
Because of what my nervous system learnt here.
That safety exists.
That my tribe exists.
That I don’t have to become someone else to belong. Here I was allowed to be authentic.
I simply have to be me.
Perhaps that’s what I hope every client eventually experiences.
Not becoming a different person.
Finally feeling safe enough to be the person they’ve always been.
Stay safe.
Stay connected.
And take gentle care.
Louise
X
The kids are not broken. The system is.
Are Phones Really the Problem?
I saw a joke post on Facebook recently about the proposed social media ban for under 16s.
The punchline was that if teenagers can’t scroll TikTok or YouTube anymore, we’ll see a resurgence in some traditional British pastimes:
Drinking cheap cider in parks.
Setting fire to things.
Throwing random objects into canals.
Knock-a-door-run.
Hanging around outside corner shops trying to convince strangers to buy cigarettes.
It was meant to be funny.
And to be fair, I laughed.
Yet underneath the humour sits something much bigger.
Because whilst social media absolutely has risks, I think we’re in danger of looking at the symptom and missing the wider picture.
I Remember 2020
When Covid hit, we closed schools.
We closed clubs.
We closed youth groups.
We closed sports.
We closed communities.
We closed almost everything that helped young people connect.
For many children and teenagers, the only thing left was technology.
Their phones became classrooms.
Their phones became friendships.
Their phones became support networks.
Their phones became connection.
For nearly two years many young people learnt how to socialise through a screen because there was no alternative.
Then we reopened the world and expected them to simply switch back.
Yet human beings don’t work like that.
The Children I See
As a therapist, I see the impact every day.
Young people struggling with social anxiety.
Young people terrified of public transport.
Young people who panic in shops.
Young people who don’t know how to join groups or conversations.
Young people who missed huge chunks of normal social development.
Not because they chose to.
Because circumstances took those opportunities away.
Many were isolated during some of the most important developmental years of their lives.
We talk about lost learning.
I think we’ve underestimated lost living.
School Refusal Isn’t Usually About Home
One of the things I hear most often is discussion around school refusal.
Families are fined.
Parents are blamed.
Children are labelled.
Yet often what I hear from the young person is something entirely different.
They aren’t refusing home.
They’re refusing an environment that feels overwhelming, unsafe, exhausting or impossible to navigate.
There’s a difference.
That doesn’t mean attendance doesn’t matter.
Of course it does.
However, punishment without understanding rarely creates change.
Support does.
Curiosity does.
Compassion does.
We Know So Much More Now
Here’s the thing that frustrates me.
We know more about trauma than ever before.
We know more about neurodivergence than ever before.
We know more about nervous systems than ever before.
We know that behaviour is communication.
We know children don’t wake up in the morning thinking:
“I’d like everyone to dislike me today.”
Children do well when they can.
And when they can’t, something is usually getting in the way.
Yet many are still being punished for symptoms rather than supported with causes.
The child who can’t sit still.
The child who talks too much.
The child who forgets things.
The child who melts down.
The child who shuts down.
The child who avoids school.
The child who masks all day then self-harms privately to cope with the exhaustion.
I hear these stories every week.
Social Media Is Not The Villain Or The Hero
Do I think social media can be harmful?
Absolutely.
Algorithms can be dangerous.
Bullying exists.
Comparison exists.
Predators exist.
Misinformation exists.
Companies absolutely need greater accountability for what is posted and how young people are protected online.
That conversation matters.
However, I don’t think social media is entirely the enemy either.
Because for many young people it is where they found their tribe.
The autistic teenager who suddenly realises they’re not broken.
The ADHD teenager who finally understands why their brain works differently.
The young person questioning their identity.
The child with a niche special interest nobody in school understands.
The teenager lying awake at 2am feeling utterly alone until they discover thousands of people experiencing exactly the same thing.
Connection matters.
Humans need connection.
Always have.
Always will.
When We Remove Connection, We Need To Replace It
If social media access is reduced, then we need to ask ourselves an important question.
What are we replacing it with?
More youth services?
More mental health support?
More community groups?
More safe places to belong?
More understanding within schools?
More accessible therapy?
Absolutely nothing…. Which scares me.
Because if we simply remove a source of connection without creating another one, young people will naturally look elsewhere.
Humans are wired to seek belonging.
If they can’t find it in one place, they’ll search for it somewhere else.
Sometimes in healthy ways.
Sometimes in unhealthy ones.
The Real Conversation
I don’t think this is really about phones.
I think it’s about connection.
I think it’s about belonging.
I think it’s about understanding.
I think it’s about creating environments where young people feel safe enough to be themselves.
Where differences aren’t punished.
Where support arrives before crisis.
Where behaviour is met with curiosity rather than shame.
Because children are not the problem.
Most are doing their absolute best with the tools available to them.
Perhaps the real question isn’t:
“How do we get children off their phones?”
Perhaps it’s:
“How do we create a world they genuinely want to engage with?”
That feels like a much more important conversation.
And one worth having.
Stay safe, stay connected, and take gentle care.
Louise x
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
The Unexpected Gift of Taking Two Weeks Off
For the first time in over two years, I took two weeks off work.
Even writing that feels strange.
If you know me, you’ll know sitting still isn’t exactly my natural state. My brain likes projects. Ideas. Learning. Creating. Doing. I genuinely love my work and feel incredibly privileged to do what I do.
So the thought of taking two whole weeks away from it felt uncomfortable.
Really uncomfortable.
In fact, I almost didn’t.
Part of me felt guilty.
Part of me worried about clients.
Part of me felt like I should be doing something productive.
And part of me simply didn’t know what I would do with myself.
The original plan had been to go abroad.
That didn’t happen.
And if I’m honest, I’m glad it didn’t.
Because what I actually needed wasn’t distraction.
I needed space.
Space to breathe.
Space to think.
Space to feel.
Sitting With What Is
Anyone who has experienced grief will know that sometimes keeping busy becomes a survival strategy.
And sometimes that’s exactly what we need.
However sometimes, eventually, we need to stop running.
Not because we’re doing anything wrong.
Just because there are feelings quietly waiting for us.
So instead of rushing off somewhere sunny, I found myself sitting with my own life.
With my thoughts.
With my grief.
With my hopes.
With the reality of what has been one of the hardest periods of my life.
And strangely, it was exactly what I needed.
Not easy.
Not comfortable.
Yet totally needed.
It Started With Some Weeding…
Like many things in life, it started small.
A bit of weeding.
Just a few hours outside.
A chance to clear my head.
Or so I thought.
Fast forward a little and what started as pulling weeds became something much bigger.
Much deeper.
I found myself creating.
Building.
Planning.
Learning.
Growing.
Not just a garden.
Myself.
What surprised me most was how therapeutic it all felt.
No pressure.
No expectations.
No deadlines.
Just me, the dogs, the land, and whatever the day brought.
The Therapy of Growing Things
As therapists, we often talk about growth.
Healing.
Change.
The seasons of life.
But gardening has made me experience those things in an entirely different way.
You can’t rush a seed.
You can’t force a flower.
You can’t demand a rose bloom because you’re ready for it.
And for someone with ADHD who likes ideas to happen immediately, that has been quite the lesson.
Patience.
Now there’s a skill I am still working on!!
The garden doesn’t care how quickly I want something to happen.
Nature moves at its own pace.
And perhaps there’s something beautiful in that.
Because healing works in much the same way.
People don’t heal because someone tells them to.
They heal when they’re ready.
When conditions are right.
When they’ve had enough safety, support, nourishment and time.
A New Love Affair
What I didn’t expect was to completely fall in love with it.
Not perfection.
Not pristine borders.
Not magazine-worthy gardens.
The process.
The learning.
The mistakes.
The excitement of something new appearing.
The joy of seeing wildlife arrive.
The creativity.
The connection.
The peace.
I have learnt more in a few months than I ever imagined possible.
And the more I learn, the more I realise how little I know.
I think that’s true of most things worth doing.
Seven Acres of Perspective
When you have seven acres, you very quickly realise something.
It is never going to be finished.
There will always be another project.
Another idea.
Another area to improve.
Another season arriving.
And weirdly, I find that comforting.
For years, I think I unconsciously viewed life as something that would eventually be “done.”
That one day everything would be sorted.
Perfect.
Complete.
But life isn’t like that.
Neither are people.
Neither is healing.
Neither is grief.
Neither is a garden.
They’re all works in progress.
And perhaps that’s exactly how they’re meant to be.
What I Learnt
I learnt that rest isn’t laziness.
I learnt that doing nothing sometimes creates space for something important.
I learnt that grief still arrives when it wants to.
I learnt that fresh air genuinely helps.
I learnt that puppies make everything better.
I learnt that reading for hours is not time wasted.
I learnt that I still love learning as much as ever.
I learnt that creating something with my hands grounds me in a way I hadn’t fully appreciated before.
I learnt there are many ways to process feelings.
Talking is one.
Writing is one.
Walking is one.
Gardening is one too.
And perhaps most importantly, I learnt that I don’t need to have everything figured out.
A Lifetime of Learning
One of the greatest gifts this time has given me is a reminder that I don’t need to rush.
I don’t need to master everything immediately.
I don’t need to know all the answers.
I can simply stay curious.
Gardening has introduced me to an entirely new language.
Mulching.
Companion planting.
Dead hedges.
Perennials.
Pollinators.
So many things I had never even thought about before.
And I love that.
Because I hope I never stop learning.
As a therapist.
As a human.
As a daughter carrying grief.
As a wife.
As a friend.
As someone trying to navigate life the best they can.
The garden will continue to grow.
The land will continue to evolve.
The therapy space will continue to evolve alongside it.
And so will I.
Not perfectly.
Not quickly.
Just steadily.
Season by season.
Just as nature intended.
💚
Stay safe, stay connected and take gentle care.
Louise x
The Part of You That Still Wants Connection
This image stopped me scrolling.
Two adults sitting back to back.
Hurt.
Frustrated.
Disconnected.
Yet inside them, their younger selves are reaching for one another.
Wanting connection.
Wanting comfort.
Wanting to know they’re still loved.
As a therapist, I look at this image and think, “This is what so many arguments are really about.”
Because most disagreements aren’t actually about the dishes, the text message, being late, the forgotten birthday card, the money, the holiday, or whose turn it was.
They’re about something much deeper.
“Do I matter to you?”
“Am I important?”
“Do you see me?”
“Am I safe with you?”
“Will you still love me if I’m upset?”
Most people don’t walk into an argument consciously thinking those things.
Instead, we get angry.
Defensive.
Critical.
Silent.
We withdraw.
We slam doors.
We say things we don’t mean.
Or worse, we say nothing at all.
And underneath it sits that vulnerable part of us desperately trying to be heard.
Trauma Doesn’t Stay In Childhood
One of the biggest misconceptions I hear is that we should simply “grow up” and leave childhood behind.
If only it were that simple.
The reality is that our nervous systems remember.
If you grew up feeling unheard, criticism may hit harder.
If you grew up walking on eggshells, conflict may feel terrifying.
If love was inconsistent, distance may feel unbearable.
If your needs weren’t met, you may struggle to ask for them directly.
So when something happens in adulthood, it isn’t always just the adult part of us responding.
Sometimes it’s the ten-year-old.
The eight-year-old.
The frightened teenager.
The child who learned they weren’t enough.
And suddenly an argument about something seemingly small feels enormous.
Not because you’re dramatic.
Not because you’re broken.
But because your nervous system is responding to more than what is happening in the present moment.
We All Want To Be Chosen
I often work with couples who are exhausted.
Not because they don’t love each other.
But because they’ve become trapped in a cycle.
One person pursues.
The other withdraws.
One gets louder.
The other gets quieter.
One demands answers.
The other shuts down.
Both feel alone.
Neither feels understood.
And both are often standing there saying exactly the same thing underneath:
“Please choose me.”
“Please understand me.”
“Please don’t leave me emotionally.”
That’s why communication matters so much.
Not perfect communication.
Not textbook communication.
Human communication.
Learning to say:
“I’m hurt.”
Instead of:
“You never care.”
Learning to say:
“I need reassurance.”
Instead of:
“You don’t love me.”
Learning to say:
“I’m scared.”
Instead of:
“Fine. Whatever.”
Simple in theory.
Incredibly hard in practice.
Especially if nobody ever taught us how.
Pride Is Expensive
One thing this image captures beautifully is pride.
That stubborn place where neither person wants to move first.
Neither person wants to apologise.
Neither person wants to be vulnerable.
We’ve all been there.
I’ve been there.
Yet the irony is that most of the time, both people are hurting.
Both people want resolution.
Both people want connection.
And both are waiting for the other person to make the first move.
The longer that happens, the more resentment builds.
The more stories we create.
The more disconnected we become.
The Goal Isn’t To Win
This is something I talk about regularly in couples work.
The goal isn’t to win.
If someone wins and someone loses, the relationship loses.
The goal is understanding.
Curiosity.
Compassion.
Being willing to step into your partner’s shoes for a moment and see the world through their eyes.
Not agreeing with everything.
Not tolerating abuse.
Not abandoning your own needs.
But seeking understanding before defence.
Because most people soften when they feel understood.
Therapy Is Often About Helping The Adult Hold The Child
The inner child concept gets thrown around a lot online.
For me, it’s much simpler than people make it.
It’s about recognising that younger parts of us still exist.
The scared parts.
The lonely parts.
The ashamed parts.
The parts that learned survival strategies long before we had adult resources.
In therapy, we gently explore those parts.
We help them feel heard.
We learn where they came from.
And slowly, we stop expecting our partners, friends, children, parents or colleagues to heal wounds they didn’t create.
Instead, we learn how to care for ourselves differently.
How to communicate differently.
How to connect differently.
The Privilege Of Being Human
What I love most about this image isn’t the adults.
It’s the children.
Because despite everything, despite the hurt, despite the backs being turned, despite the silence…
The children are still reaching.
Still hopeful.
Still believing connection is possible.
And honestly?
I think there’s something beautiful about that.
Because healing isn’t about never arguing.
Relationships aren’t about never disagreeing.
It’s about finding your way back to each other afterwards.
Again.
And again.
And again.
Maybe that’s what healthy relationships really are.
Not perfection.
Just two imperfect people willing to turn around.
💛
If this resonates, whether in your relationship with a partner, friend, family member or even yourself, therapy can help you understand the patterns underneath the conflict and find new ways forward.
Stay safe, stay connected and take gentle care.
Louise x
Wildfire Counselling & Therapy
Tunbridge Wells & Online
ADHD Coaching Isn’t Therapy… nevertheless, It Can Be Life Changing
I see posts regularly from people saying they were getting absolutely nothing out of ADHD coaching.
They felt directed.
Talked at.
Exhausted.
Like they were being told what to do rather than understood.
And honestly? It got me thinking.
Because ADHD support should never feel like another environment where you’re failing, masking, trying to “perform properly,” or squeezing yourself into someone else’s system.
That’s not how I work.
And it’s also why understanding the difference between ADHD coaching and therapy really matters.
So… what
is
ADHD coaching?
ADHD coaching is practical, supportive and future focused.
It’s about helping someone understand how their brain works and finding ways to make life feel more manageable, less overwhelming and more aligned with who they are.
That might include things like:
overwhelm and paralysis
Rejection Sensitivity understanding
procrastination
routines and structure
emotional regulation
motivation and dopamine seeking
work struggles
business support
burnout
studying and learning
communication
relationships
organisation
sensory needs
confidence and self esteem
people pleasing
time blindness
task initiation
accountability
And here’s the important bit…
Good ADHD coaching should never feel rigid.
Because ADHD brains aren’t rigid.
Therapy and coaching are not the same thing
Therapy often looks at the deeper emotional world.
Past experiences.
Trauma.
Attachment.
Shame.
Patterns.
Nervous system responses.
Wounding.
Identity.
Coaching is usually more action based and present focused.
“How do I move forward?”
“What works for me?”
“How do I stop drowning in life admin?”
“How do I actually DO the thing?”
The two can overlap beautifully, especially with neurodivergent people, because many ADHDers carry years of shame, criticism, rejection sensitivity and burnout alongside the practical struggles.
And that’s where my work is a bit different.
Why I work differently
I’m not someone who sits there with a clipboard rigidly directing your life.
I work relationally.
That means we build trust first.
Because honestly? Most ADHDers have spent years being misunderstood, corrected, criticised, rushed, dismissed or told they’re “too much.”
So why would I recreate that environment?
I work with clients, not on them.
Your goals matter.
Your feedback matters.
Your autonomy matters.
I regularly check in with clients to make sure sessions are actually helping and meeting their needs. If something isn’t working, we explore it together.
Because there is no one-size-fits-all ADHD support.
Some clients love structure and accountability.
Some need flexibility.
Some need space to process verbally.
Some need practical systems.
Some need both.
Some sessions we deep dive into one subject.
Others we explore 20 things at once because that’s how your brain is firing that day.
That’s ok.
ADHD support should feel human
I’m very down to earth.
You can swear.
Fidget.
Move around.
Sit cross legged.
Bring snacks.
Take notes.
Forget what you were saying halfway through.
Message yourself reminders & Whats App me reminders of things you want to bring.
Need things repeated.
Need visual aids.
Need body doubling.
Need processing time.
You are not “doing therapy wrong.”
You are not “bad at coaching.”
Your brain simply works differently.
And when support is neuro-affirming rather than rigid, things can shift massively.
What to expect working with me
Sessions are collaborative.
No judgement.
No pretending.
No pressure to perform.
We explore what works for you.
That may involve:
practical strategies
nervous system regulation
routines that actually suit ADHD brains
sensory support
emotional overwhelm
accountability
creative exploration
body doubling
breaking tasks down
understanding dopamine
exploring shame and self worth
helping you work with your brain rather than constantly against it
Sometimes clients need practical support.
Sometimes emotional support.
Sometimes both.
And that’s ok too.
A huge thing I encourage? Find someone you feel drawn to.
Not every coach is for every client.
And that matters.
If you don’t feel safe, understood or comfortable, it’s hard to do meaningful work.
Go with your gut.
Talk to a few people.
Ask questions.
See how they respond.
Notice how you feel.
You deserve support that feels human.
Questions to ask when looking for an ADHD coach
Do they understand neurodivergence beyond stereotypes?
Can sessions be flexible?
Do they work collaboratively?
Are they trauma informed?
Do they understand nervous systems and shame?
Will they adapt to your learning and communication style?
Do you actually feel comfortable with them?
Can you be yourself around them?
Because the relationship matters.
Massively.
The right support can change everything
ADHD coaching isn’t about “fixing” you.
You are not broken.
It’s about understanding yourself properly, often for the very first time, and building a life around how your brain genuinely works.
That can be life changing.
I’ve seen people go from feeling lazy, chaotic, incapable and ashamed… to understanding they were never failing.
They simply needed support that fit.
And honestly?
That’s the kind of work I absolutely love.
❤️🩹
If this resonates and you’d like to explore ADHD coaching or therapy with me, feel free to get in touch for a free no obligation intro chat.
Stay safe, stay connected and take gentle care,
Louise x
📍 Tunbridge Wells & online
🌿 Wildfire Counselling & Therapy
📧 louisemalyancounselling@gmail.com
🔗 www.wildfirecounsellingtherapy.co.uk
The Chair That Changed Everything (ADHD, Complex Trauma & Feeling Safe Enough to Be)
It sounds ridiculous when I say it out loud.
A chair.
But finding the right chair has genuinely made a huge difference to how I cope, how I work, and how I feel in my own space.
And if you’ve got ADHD, neurodivergent and/or complex trauma… you’ll probably get it.
Because this isn’t about furniture.
It’s about safety.
Regulation.
Being able to exist in your body without it screaming at you.
ADHD, Complex PTSD… and the body
When you live with ADHD, your nervous system is already seeking.
Seeking stimulation.
Seeking dopamine.
Seeking something to help you focus, settle, engage.
Add complex PTSD into the mix, and your body is also scanning.
Scanning for threat.
Scanning for discomfort.
Scanning for anything that doesn’t feel quite right.
So you’ve got this constant push-pull of:
“I need stimulation”
“I need to feel safe”
At the same time.
Which can feel exhausting.
And this is where the outside world, the environment, matters more than people realise.
The wrong setup = instant overwhelm
Hard chairs.
Stiff posture.
Nowhere to move.
I don’t last five minutes.
My body gets agitated.
I start fidgeting more.
My focus goes.
I get hot, irritated, distracted.
And then the shame creeps in…
“Why can’t I just sit still like everyone else?”
But it’s not about willpower.
It’s about what my nervous system needs.
The right chair?
Game changer.
Soft enough to feel held.
Big enough to sit cross-legged.
Space to move, shift, fidget.
Supportive without being restrictive.
A place where I can curl up, ground myself, or stretch out a bit when I need to.
It means my body isn’t fighting me while I’m trying to think, feel, listen or work.
And that frees up so much energy.
Why this matters (especially in therapy)
When the body feels safer, the mind can follow.
If I’m sitting there uncomfortable, restricted, overstimulated or under-supported…
I’m not fully present.
And if I’m not fully present, I’m not able to do the work I care so deeply about.
The same goes for clients.
That’s why my space isn’t clinical.
It’s:
Big comfy sofas
Chairs you can move in
Space to sit how you want
Cross-legged? Fine.
Curled up? Fine.
Feet tucked under you? Fine.
You don’t have to sit “properly” to be taken seriously.
Little things that aren’t little
This is something I talk about a lot.
Because people underestimate how much these “small” external things matter.
However, for ADHD and trauma?
They’re not small.
They’re the difference between:
Being able to stay
Or needing to leave
Being able to focus
Or completely switching off
Being able to feel
Or shutting it all down
It’s not just the chair
It’s the whole environment.
The drink in your hand.
The warmth.
The ability to move.
The freedom to be yourself without being corrected.
It all sends a message to your nervous system:
You’re okay here.
And when you feel okay?
That’s when things start to shift.
From “what’s wrong with me?” to “what do I need?”
For years, I thought I was the problem.
Too fidgety.
Too restless.
Too much.
Now I know better.
I don’t need to force myself into environments that don’t work for me.
I need to create environments that support me.
That chair is part of that.
And it might sound simple… yet it’s been powerful.
If you relate…
Look at your environment.
Not with judgement, with curiosity.
What helps your body feel supported?
What makes things harder?
What could you tweak, even slightly?
Because regulation isn’t just something we do internally.
It’s something we build externally too.
And sometimes?
It starts with something as simple as a chair.
Stay safe, stay connected & take gentle care,
Louise x
Associates link to the one i bought ☺️
Resetting Relationships: Dating Again, But This Time With Intention
Whether you’re stepping back into dating after a breakup, a divorce, loss… or even choosing to “date again” within a long-term relationship, there’s something really important to understand:
We don’t have to repeat old patterns.
But we do have to become intentional.
What does “intentional dating” actually mean?
It’s not about playing games.
Not about ticking boxes.
Not about rushing into something to fill a gap.
It’s about slowing things down enough to really see the person in front of you.
And letting them see you too.
Because connection isn’t built on chemistry alone, it’s built on understanding.
What I’ve learned (and use) from
John Gottman
and
The Seven Principles for Making Marriage Work
Healthy relationships aren’t about perfection.
They’re about how we show up with each other over time.
Some of the most important foundations?
1. Get to know their world (and let them know yours)
Gottman calls these “love maps.”
It’s not just:
“What do you do for work?”
It’s:
What stresses you out?
What lights you up?
What’s your history with relationships?
What do you need when things feel hard?
We often assume we know people early on.
We don’t.
Stay curious.
2. Small moments matter more than big gestures
Relationships are built in the everyday.
A message.
A check-in.
A “thinking of you.”
Gottman talks about “bids for connection” those small attempts we make to connect.
And the key?
Turning towards them.
Not ignoring.
Not dismissing.
Not missing them.
3. Be clear, not clever
No mind-reading.
No guessing games.
Say what you mean:
“I’d like to see you more”
“I need reassurance sometimes”
“I struggle with trust because of my past”
It’s vulnerable.
But it’s honest.
And honesty builds safety.
4. Learn how each other does conflict
Because it will happen.
Not all conflict is bad.
But how we handle it matters.
Can you stay respectful?
Can you listen without jumping in?
Can you repair after a wobble?
You’re not looking for someone you never disagree with.
You’re looking for someone you can disagree safely with.
5. Notice the red flags… and the green ones
We’re often hyper-aware of what’s wrong.
But what about what’s right?
Do you feel calmer around them?
Do they listen?
Do they take accountability?
Do they respect your boundaries?
That matters.
A lot.
6. Don’t abandon yourself to make it work
This is a big one.
If you’re twisting, shrinking, over-giving, second-guessing…
That’s information.
Healthy relationships don’t require you to stop being you.
They make space for you.
7. Go at a pace that feels safe
You don’t need to rush.
You don’t need to “lock it in.”
You’re allowed to:
Take your time
Check in with yourself
Change your mind
Intentional dating is not about urgency.
It’s about alignment.
Why this matters
Because many of us didn’t learn this growing up.
We learned:
To people-please
To ignore red flags
To chase unavailable people
To stay quiet to keep the peace
So of course dating can feel confusing.
Overwhelming.
Even unsafe at times.
This time, you get to do it differently
With awareness.
With boundaries.
With honesty.
And with someone who meets you there.
Final thought
You’re not looking for perfect.
You’re looking for real, safe, respectful connection.
And that starts with how you show up.
Intentional.
Curious.
Grounded in yourself.
If you’re navigating dating, relationships, or trying to reset old patterns, this is something we can explore together. Either individually or as a couple, you don’t have to do it alone.
Because you don’t have to keep repeating what hurt you.
You can build something different.
Stay safe, stay connected and take gentle care,
Louise x
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
When the Past Isn’t Past: Trauma, Pregnancy & Birth (Even Years Later)
I was watching Virgin River the other day.
There was a storyline around polyhydramnios.
And just like that… I wasn’t on my sofa anymore.
I was back there.
My son is nearly 28.
And it hit my body like it was yesterday.
The fear.
The aloneness.
The not knowing what was going to happen next.
Without going into detail… I nearly died.
My mum sat by my side after being told it was touch and go whether I would live. The trauma and fear she must have felt, the kids dad too. Powerless.
“Yet that was years ago…”
Yes.
And also… no.
Because trauma doesn’t work in timelines.
Trauma is anything the brain couldn’t fully process at the time.
And pregnancy and childbirth?
They can be full of moments like that.
Medical emergencies
Loss of control
Fear for your life or your baby’s
Not being heard
Not understanding what’s happening
Being left alone in moments you needed someone
Even when everything “turns out okay” on paper…
The body might tell a different story.
Why it can come back years later
You might not think about it for years.
Then something small triggers it:
A TV show
A conversation
A smell
A hospital setting
Even your own child reaching a certain age
And suddenly…
Your heart is racing.
Your chest is tight.
You feel emotional, shaky, overwhelmed.
And it can feel confusing.
“Why is this coming up now?”
Because that part of you is still there.
Not broken.
Not dramatic.
Just… unprocessed.
This isn’t just about “near death”
We often think trauma has to be extreme.
It doesn’t.
Trauma is subjective.
It’s about what your nervous system experienced as too much.
That could be:
A difficult labour
Feeling dismissed by medical professionals
An emergency C-section
Birth not going to plan
Postnatal complications
Feeling unsupported or alone
Fear, confusion, or overwhelm
All of that can stay in the body.
And it’s not just the person giving birth
Partners too.
They often:
Feel helpless
Powerless
Terrified
Like they have to “stay strong”
And there’s very little space for them to process that.
I’ve sat with partners who still carry those moments years later.
What helped me in that moment
I didn’t push it away.
I didn’t tell myself to “get over it.”
I noticed it.
I slowed down.
And I met that younger, vulnerable part of me with compassion.
Not judgement.
Not frustration.
Just:
“That was a lot. No wonder it still lives in me.”
Because this is the truth
You don’t just “move on” from things your body hasn’t processed.
You carry them.
Until something, or someone, helps you gently look at them.
How therapy can help
You don’t have to relive every detail.
You don’t even have to have the “right words.”
We can:
Work with what your body remembers
Notice triggers and responses
Gently process what feels safe to explore
Bring understanding to reactions that feel confusing
Reduce the intensity of those emotional waves
At your pace.
Always.
If this resonates
You’re not alone.
You’re not overreacting.
And you’re definitely not “making a fuss.”
Your body did exactly what it was designed to do, protect you.
It just hasn’t had the chance to fully stand down yet.
Even after all these years, I can feel it.
However, now?
I can also hold it.
With compassion.
With understanding.
Without shame.
And that changes everything.
If pregnancy, birth, or anything around that time still feels “alive” in you… even years later…
I see you.
It makes sense.
And it’s something we can gently work through, together.
Stay safe, stay connected, take gentle care
Louise x
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
ADHD, Fidgeting & Why It Actually Helps (Not Hinders)
If you’ve ever been told to “stop fidgeting,” you’ll know how bloody frustrating that is… especially when fidgeting is the very thing helping you stay present.
For many people with ADHD, fidgeting isn’t a bad habit.
It’s regulation.
Why we fidget (stim/self-soothe)
ADHD brains are driven by dopamine. When there isn’t enough stimulation, the brain looks for ways to create it.
That’s where fidgeting comes in.
Tapping a pen.
Twisting a ring.
Doodling.
Playing with something in your hands.
It’s not distraction, it’s support.
You’re giving your brain just enough input to:
Stay focused
Stay calm
Stay engaged
This is often called stimming (self-stimulatory behaviour), and it’s a completely natural way the nervous system regulates itself, especially in ADHD and autism.
When we can’t fidget
This is the bit people don’t always see.
When we’re expected to sit still, hands quiet, body still…
That internal discomfort can ramp up fast.
Restlessness
Irritation
Anxiety
Losing focus completely
Your brain is basically saying:
“I need something to hold onto here.”
Without it, everything becomes harder.
Fidgets = regulation, not distraction
The right fidget can:
Reduce anxiety
Improve concentration
Help with emotional regulation
Keep you grounded in conversations or tasks
It’s not about keeping your hands busy for the sake of it, it’s about supporting your nervous system.
My go-to adult fidgets
Not all fidgets are created equal, and what works for one person might drive another mad (scratchy textures… absolutely not for me).
Some of my favourites: (i’ll post some amazon affiliate links below)
Smooth spinner rings
Soft putty or thinking clay
Clicky pens (but not too loud!)
Stress balls with a bit of resistance
Fidget cubes (with quieter settings)
Doodling with gel pens or fineliners
Fabric textures (hoodie strings, soft materials)
And honestly? Sometimes it’s just a good pen and paper.
It’s about what works for you
There’s no “right” fidget.
Some people need movement.
Some need texture.
Some need something visual.
The key is finding something that:
Feels good in your hands
Doesn’t overwhelm your senses
Helps you stay present
Final thought
Fidgeting isn’t something to “fix.”
It’s something to understand and work with.
So if you’ve spent years trying to sit still and feeling like you’re failing…
You’re not.
Your brain just works differently.
And sometimes, the smallest things, something to hold, to move, to feel, can make the biggest difference.
Find what works for you. Your nervous system will thank you.
stay safe, stay connected and take gentle care
Louise x
Just to be really transparent, I’ll pop some links to the bits I like & use, and they’ll be Amazon affiliate links, so I may earn a small commission if you choose to buy through them. Absolutely no pressure though, and I always say shop around, a bargain is a brilliant little dopamine hit in itself
Nestling 30Pcs Fidget Pack
PILPOC theFube Fidget Cube https://amzn.to/4sK2fYP
Fidget Chain
Fidget Gel Pens
3Pcs Fidget Toys Cube Toy Sensory Toy, Fidget Pad, Fidget Controller Stress Reducer, Infinity Cube, Stress Anxiety Relief
Magnetic Metal Fidget
HOTUT Fidget Slider
Sensory Stone: 6pcs Textured Worry Stone
Spinner with 360° Rotation
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Therapy Exercise Putty 5 Strengths
Strength Doesn’t Need to Humiliate
I watched the new documentary by Louis Theroux about the manosphere. As always, he does what he does best. I thought long and hard before writing this. I questioned what people may think. Due to my past, could I be informed rather than bias? Who might I offend? See the problem? The trauma doesnt just go away. I had to challenge that. I had to step up and hold the hurt part of me tight and say that its ok, write.
So Mr Theroux, He doesn’t storm in arguing.
He doesn’t shout people down.
He sits quietly, asks simple questions, and gives people enough space to talk.
And when people talk long enough… the mask tends to slip.
As a therapist, and also as a woman, a wife, a daughter, a sister, a mother and a friend, watching it stirred up a lot of thoughts for me.
Because while programmes like this can make it look like the behaviour belongs to a loud corner of the internet, the reality I see in the therapy room is often very different.
This attitude doesn’t just live on podcasts and social media clips.
It lives in homes.
In relationships.
In everyday language.
I sit with people, women and men who have experienced the impact of this thinking. Being belittled, dismissed, slowly eroded by the way they are spoken to.
Words like thick.
Stupid.
Useless.
Sometimes framed as jokes. Sometimes said in anger. Sometimes repeated so often they become normalised.
HOWEVER, they are NOT normal.
They are NOT harmless.
And when children grow up hearing those words, watching one parent belittle the other, absorbing the tone and the dynamic, something important happens.
They learn.
Children don’t learn respect from lectures.
They learn it from what they see.
If a father belittles a partner while declaring that the children come first and will have everything they want, those children are still absorbing something powerful:
That this is how men behave.
That this is how women are spoken to.
That power looks like humiliation.
And that becomes the template.
We only really understand boundaries and respect when we experience them being modelled.
Something else that stood out in the documentary was how much of the “alpha male” image felt like performance.
The expensive cars.
The talk of dominance.
The constant references to status and control.
It often looks less like strength and more like theatre designed for an audience, particularly young men who are still trying to work out who they are.
Another theme was the way anger towards women is being packaged as empowerment.
Instead of encouraging responsibility, growth, emotional maturity or partnership, resentment is being sold as wisdom.
Women are framed as the problem.
And underneath all that bravado, what you often sense is insecurity.
The louder the chest beating, the more fragile it sometimes appears.
True confidence does not need to degrade women.
It doesn’t need an audience to validate it.
And it certainly doesn’t need to humiliate someone else in order to feel powerful.
What concerns me most is the impact on the next generation.
Millions of young boys are consuming this content. They’re being told that relationships are battles. That women are opponents. That status and dominance define masculinity.
At the same time, young girls are absorbing messages about what they should tolerate.
Social media has an enormous emotional influence on developing identities.
Which is why what we model at home matters so much.
Children need boundaries.
They need to learn manners.
They need to learn respect for other people’s perspectives.
They need to understand that time, effort and kindness are valuable, not something to take for granted.
They also need to learn how to become independent human beings who contribute to society, not grow up believing they are entitled to everything.
Partners deserve dignity and respect.
Children deserve the safety of being children, learning, making mistakes, observing the adults around them.
They are not our friends.
They are not mini adults.
And they absorb every nuance of how we treat each other.
For the people who have been on the receiving end of this kind of behaviour, the answer is not blame or judgement.
It is compassion.
Time.
Understanding.
And support to rebuild confidence and boundaries that may have been slowly worn down.
We should be empowering vulnerable women.
And we should also be helping men who want to change, grow and build healthier relationships.
Because the truth is, masculinity does not need to be aggressive to be strong.
Strength can look like kindness.
Respect.
Accountability.
Emotional maturity.
And perhaps the quiet brilliance of people like Louis Theroux reminds us of something important.
You don’t need to dominate the room to reveal the truth.
Sometimes you just need to sit calmly and let people show you who they really are.
Stay safe, stay connected & take gentle care
Louise ❤️🩹
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
I’m Not Thick, I Just Learn Differently (ADHD, Dopamine & Finding What Actually Works)
For years, I thought I couldn’t study.
Not in a dramatic way. Just a quiet, heavy belief sitting in the background.
Other people can do this. I can’t.
I’d sit there with textbooks, lined paper, scratchy pens, information that felt overwhelming… and my brain would just go nope.
And when people see you as intelligent, that makes it even harder.
Because the message becomes:
“Just get on with it.”
“You’re overthinking.”
So the shame creeps in.
But here’s what I know now:
I’m not thick.
I was never thick.
Nobody had shown me how to learn in a way that actually worked for my brain.
Because with ADHD, external things matter. A lot.
We are driven by dopamine. It’s not a preference — it’s how our brains regulate attention, motivation and engagement.
So if something feels dull, uncomfortable, scratchy, overwhelming or visually chaotic…
We’re not being dramatic.
Our brain literally goes offline.
The sensory side of learning (that nobody talks about enough)
People often ask about my notes and setup, and honestly, it’s not just aesthetic.
It’s survival.
Paper?
Has to be decent quality. Over 80gsm minimum. My sweet spot is 100gsm or more.
Thin, flimsy paper where the pen drags or bleeds through?
Absolutely not.
That alone can send me into overwhelm.
And notebooks?
Dotted. Always dotted.
Lines feel restrictive and busy. Blank pages can feel too open. Dotted sits perfectly in the middle, structure without overwhelm.
Sizes depend on what I’m doing:
A tiny one in my bag (because thoughts don’t wait)
A5 for planning and formulation
A4 for bigger subjects (though that can feel overwhelming at first)
A5 is my comfort zone. A4 is my “get it all out” space.
Pens (yes… they matter more than you think)
If a pen scratches, skips, or doesn’t glide?
Game over.
I get hot. Stressed. Irritated.
And suddenly I’m hyperfocused on the pen, not the learning.
So I use what works:
Sharpie S-Gel pens (they glide, no resistance)
Micron pens (thin tips, smooth, satisfying)
That smoothness = less friction = more focus.
Colour, structure & dopamine
I use colour. A lot.
Not because it looks pretty (although it does)… but because:
It keeps my brain engaged
It helps information stick
It gives me tiny dopamine hits while I’m learning
I also use my own version of Cornell note-taking, adapted to suit me.
Because my brain likes:
Knowing what it’s looking for
Having a clear place to put information
Being able to go back and instantly see key points
If it’s visually overwhelming, I won’t use it again.
If it’s clear and pleasing? I’ll come back to it.
Organisation (without overwhelm)
ADHD brains often want everything.
All the pens. All the colours. All the options.
Which can quickly turn into chaos.
So I’ve found what works for me:
Upright pencil cases that unzip and turn into pen pots.
They stand up.
They contain the chaos.
They limit how much I carry.
One for writing tools and highlighters.
One for colouring/doodling.
No piles. No overwhelm. Just enough.
The way I actually study
Here’s the honest bit.
I cannot write an essay over several days.
If I stop, I can lose the thread completely. I can go to the loo, come back and have totally lost my thought process…like..where on earth was I going with that head scratching confused type moment!
So I do it in one go.
Always have.
I used to feel so much shame about that.
Weeks to complete something… and I’d leave it until the last minute.
Now?
I understand it.
That last-minute energy = dopamine + adrenaline.
So instead of fighting it for weeks…
I work with it.
And guess what?
It gets done.
Learning environments matter too
Head → screen → page?
Hard.
Really hard.
So I ask for slides in advance.
Because trying to listen, process, and write at the same time? Overwhelm central.
And long, text-heavy PowerPoints?
If someone stands there reading them out…
I switch off.
Completely.
I want:
Visual prompts
Examples
Discussion
Engagement
Not something I could have just read at home.
Movement, fidgeting & being allowed to be me
I fidget.
I move.
I need breaks.
And when that’s welcomed instead of shut down?
Everything changes.
That’s why my workshops and teaching are neuro-affirming.
You can move.
Fidget.
Sit how you want.
Use what you need.
Because that’s how learning actually happens for many of us.
The biggest shift
The biggest shift wasn’t the pens or the paper.
It was this:
Realising there was nothing wrong with me.
I just learn differently.
Since then?
I’ve completed:
CPCAB Level 2
Level 3
Level 4 (2 years)
A counselling degree alongside it
Bessel Va De Kolks Trauma course
Rewind therapy
Couples
Solution focused
Single session therapy
Children & young people
Sexual abuse training
Narcissistic relationship & domestic abuse trainings
Groups & workshop training
Creative interventions pathway
Clinical supervision training
IFS
TA
Coaching
Sex & kink therapy
Inner child
And so so so many other trainings since.
Thats not to be big headed, although I am proud! Its to share with you that this only happened because one incredible professor showed me another way.
She introduced me to different learning styles and Cornell note-taking.
That was my turning point.
Why I share this
Because I wish someone had told me sooner.
You’re not lazy.
You’re not dramatic.
You’re not “too much”.
You just haven’t been shown what works for your brain yet.
And when you find it?
Everything changes.
You don’t just cope.
You start to enjoy learning.
And that’s exactly why I share this loud and proud.
Because there is another way.
And you’re absolutely capable of finding yours.
Stay safe, stay connected & take gentle care
Louise x
Just to be really transparent, I’ll pop some links to the bits I use, and they’ll be Amazon affiliate links, so I may earn a small commission if you choose to buy through them. Absolutely no pressure though, and I always say shop around, a bargain is a brilliant little dopamine hit in itself 😄 I’ve tried the cheaper versions of things like S-Gel pens before and honestly… they ended up costing me more because they just didn’t hit the same. So for me, S-Gels, Mildliners and Sharpies are pretty much non-negotiable at this point… unless someone has a hidden gem they want to recommend 🤣
s gel pens set 12 - https://amzn.to/4c6Wga4
S gel pens set 3 - https://amzn.to/48lBfY1
Sakura Pigma Micron Black & Gold Edition fineliner set | 6 sizes, black - https://amzn.to/4bWGwrk
Pigma Sakura Micron Wallet - 6 - Black - https://amzn.to/4vg5J7x
SAKURA Pigma Micron 05 Fineliner Set of 9 Colors | Waterproof Ink, Size 05 (0.45 mm) | Pens for Writing, Drawing & Journaling - https://amzn.to/4siXEfK
Sharpie Permanent Markers | Fine Point | Assorted Fun Colours | 18 Count - https://amzn.to/4sYplfb
Sharpie Glam Pop Permanent Markers | Fine Point for Bold Details | Assorted Vibrant Colours | 24 Marker Pens - https://www.amazon.co.uk/dp/B0CV64LWDR/ref=cm_sw_r_as_gl_api_gl_i_VN11JK88M2EDXMDE6YP2?linkCode=ml1&tag=louisemalya02-21&linkId=8ff550f063d19f0eba9eceb81a44693c
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Zebra Pen MILDLINER Dual Tip Fluorescent Highlighter Pens, Pastel Highlighter Pens For Adults, Broad & Fine Tip Markers & Highlighters For Many Uses, Double Ended Highlighters, 5 Pk - Assorted Colours -
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https://amzn.to/4vbpJIx - kawaii cup
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Dotted journals
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https://amzn.to/41gI89g Rimgbound a4
https://amzn.to/4slqrQW Ringbound b5
Moleskin
Acrlic markers
Watercolour pens
The Guilt Gap (or… why I thought I was failing everyone when actually I wasn’t)
Reading Steven Bartlett post got me thinking….
I wasn’t on a plane across five continents.
But I have had those days, and weeks, where life feels just as full, just as pulled in every direction.
Work.
Clients.
Family.
My husband.
My children.
The dogs.
The house.
Myself (somewhere in there… supposedly).
And somewhere in the middle of all of that, that familiar feeling creeps in.
Guilt.
Not just a little bit either, the layered kind.
The “I haven’t replied to that message.”
The “I should have called.”
The “I’ve not been present enough.”
The “I said I’d do that and I haven’t.”
The “shit, I didnt blog last week.”
The “I’m doing well in one area but dropping the ball in another.”
And if you’ve got ADHD like me, that guilt can get amplified.
Because when I lock into something, work, writing, creating, supporting clients, I lock in.
Everything else goes quiet.
Not because I don’t care.
Not because it doesn’t matter.
But because my brain has gone, “Right, this is the thing now.”
And everything else gets muted until something, or someone, brings it back into focus.
Which can often look like:
“Why haven’t you replied?”
“You’ve gone quiet.”
“Are you okay?”
Cue… more guilt.
I started really thinking about this recently.
Because how is it possible to be doing meaningful work, showing up for people, building a life you care about…
And still feel like you’re somehow failing at it?
Part of it, I think, is that we’re trying to meet expectations that don’t actually exist in the way we think they do.
We carry this invisible pressure to be everything, all at once, at 100%.
Present partner.
Available mum.
Reliable friend.
Consistent professional.
Organised human.
Self-care guru who drinks water and stretches daily (I mean… let’s not get carried away).
It’s too much.
And when everything feels like it needs 100%, we end up feeling like we’re giving 50% everywhere.
Which then feeds the guilt.
But here’s something I’ve been gently learning, and it’s changed things for me.
There’s often a gap between what people actually need from us… and what we think they need from us.
I call it the guilt gap.
For example, I might think:
“I haven’t spent enough time with my husband.”
When actually, what he needs is connection, not hours of perfectly planned time.
A chat.
A laugh.
A moment of being together.
I might think:
“I haven’t been a good enough friend.”
When actually, what matters is a message that says, “I’m thinking of you.”
Not a three-hour catch-up I’ve been putting off because I can’t find the “perfect” time.
Same with family.
Same with myself.
And this is something I talk about in therapy a lot too.
Because many of us are holding ourselves to standards that are not only unrealistic, they’re unnecessary.
When we strip it back, what people often need is much simpler.
Consistency over perfection.
Connection over quantity.
Presence over pressure.
And when we understand that, something shifts.
The guilt softens.
We stop avoiding things because they feel too big.
And we start doing the small things that actually matter.
A message.
A check-in.
A cup of tea together.
A moment of eye contact.
Those “little” things are often the big things.
And this isn’t about lowering standards or not caring.
It’s about being realistic.
Human.
Kind to ourselves.
Because the truth is, life isn’t lived in neat boxes.
It’s messy.
It overlaps.
It pulls us in different directions.
And we’re allowed to navigate that imperfectly.
So these days, I try to ask myself:
What actually matters here?
What does this person really need from me?
What do I need?
Not the 100% version.
The real version.
And more often than not… it’s less than I thought.
Which means I can actually show up more.
Less guilt.
More presence.
And a lot more breathing space in between.
If you relate to this, you’re not alone.
And you’re probably doing better than you think.
Stay safe, stay connected, take gentle care
Louise x
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
Link to Steven Bartlett’s mentioned post - https://www.facebook.com/share/1E6LVDRB5h/?mibextid=wwXIfr
Mother’s Day Is Coming....and It’s Complicated
Mother’s Day is two days away.
This will be my first one without my mum.
And I’ll be honest, the reminders have been brutal. The emails. The adverts. The cheerful prompts telling me it’s time to order the perfect card. The ones from Moonpig especially seem to find their way into my inbox with relentless enthusiasm.
“Don’t forget Mum.”
If only it were that simple.
Grief has a strange way of sneaking up in everyday moments. I still find myself going to pick up the phone to tell her something. Something funny, something annoying, something ordinary.
Then there’s that split second where reality catches up.
People who have lived with this for years will know that feeling well.
And Mother’s Day doesn’t only hold grief for people who have lost their mums. It can bring up so many different kinds of loss.
For those whose mums are no longer here.
For those who are estranged.
For those who longed to become mothers but couldn’t.
For those grieving complicated relationships.
For those parenting without the support they needed themselves.
It’s everywhere this time of year.
Love, yes.
But also loss.
Grief has many shapes. Sometimes we grieve someone who has died. Sometimes we grieve someone who is still alive but cannot be the parent we needed. Sometimes we grieve the relationship we wish we had.
In therapy we often call this unfinished business, the feelings, conversations, or questions that never quite had a place to land.
That’s something we can gently explore together.
Not to fix it. Grief isn’t something that gets fixed.
But to make space for it.
To understand it.
To say the things that were never said.
To hold the love and the pain at the same time.
Because that’s often what grief actually is.
Love with nowhere obvious to go.
Mother’s Day can also feel particularly confusing when you have children of your own.
You’re grieving your mum.
And at the same time you’re someone else’s mum.
Those emotions can sit right next to each other, pride, sadness, love, longing, and they can feel like they’re fighting for space.
I’m still figuring out what this weekend looks like for me.
Right now, what I know is this:
I’ll see my children.
I’ll honour my mum in whatever way feels right in the moment.
I’ll probably spend time with the puppies, because being their pup mumma counts too.
And I had a conversation with my husband about all of this. I explained that I genuinely don’t know how I’m going to feel on the day.
His response was exactly what I needed to hear.
He said he’d meet me wherever I am at. That he wouldn’t expect anything, wouldn’t push anything. That he’d simply wait for me to say what I needed, and if I wanted him there, he’d come with me.
Sometimes the greatest kindness someone can offer is simply not trying to fix it.
Just being there.
Today is Friday, and after a couple of early morning clients I’ve given myself the rest of the day gently. Crafting. Walking the dogs. Maybe a gym swim. Moules and chips for dinner.
If I do all of it, some of it, or none of it…
That’s okay.
You can’t plan grief.
You can only meet it as it comes.
If this weekend feels heavy for you too, a few gentle things that might help:
Take a break from the constant reminders if you need to.
Step outside, nature has a quiet way of holding us when emotions feel big.
Write a letter to the person you miss, even if it’s just for you.
Light a candle.
Cook their favourite meal.
Tell a story about them.
Or simply rest.
However you feel on the day is allowed.
Right now, just knowing that feels like enough.
Take gentle care of yourselves this weekend.
Louise x
If this resonates, you’re not on your own.
Pull up a chair.
I've got you.
If you’re tired of carrying it alone, I’m here.
We can take it at your pace. No pressure. No fixing. Just space to be human.
📧 louisemalyancounselling@gmail.com
🌐 www.wildfirecounsellingtherapy.co.uk
Free, no-obligation intro chat, just to see if we’re the right fit.
