Therapy Sam's July Reflection
"Rest isn't something you earn. It's something your mind and body need."
At this time of year, we're often surrounded by messages telling us to relax, unwind, and enjoy the sunshine. Yet many people tell me that when they finally slow down, their minds seem to speed up.
The emails have been answered, the washing is done, everyone else has gone to bed... and that's when the overthinking begins.
Perhaps you replay conversations from earlier in the day. Maybe you start worrying about tomorrow, or your mind jumps to "what if...?" scenarios that feel impossible to switch off. If this sounds familiar, you're certainly not alone.
Our brains are designed to keep us safe, not necessarily to keep us happy. When life has felt stressful for a while, our nervous system can become so used to scanning for problems that it doesn't know how to switch off straight away.
It's a bit like leaving a car engine running after you've parked. The journey has finished, but the engine hasn't realised it yet.
Rest vs. Sleep: Knowing the Difference
People often think: "I'll rest when I can sleep."
But there is a vital difference:
Sleep is something that happens to us.
Rest is something we can practise.
That distinction can be incredibly freeing. You don't have to wait for sleep to give your body a break. You can actively practise rest throughout your day by:
Sitting in the garden.
Watching clouds drift by.
Listening to the birds.
Reading a few pages of a book.
Having a cup of tea without your phone.
Sitting beside water.
Colouring.
Gentle stretching.
Simply breathing more slowly for a few minutes.
Those small moments tell the nervous system: "Right now, I'm safe."
When we're worried, the brain often believes that thinking harder will solve the problem. But overthinking rarely gives us answers, it simply keeps the brain busy. Interestingly, the brain often finds clarity after periods of rest rather than more thinking.
A Gentle Invitation
This week, rather than asking yourself, "What else should I be doing?" try asking:
"What would help my nervous system feel just 5% safer right now?"
Maybe it's stepping outside.
Maybe it's sitting quietly with a cup of tea.
Maybe it's turning your phone off half an hour earlier.
Maybe it's watching the clouds drift by.
There isn't a right answer.
Until Next Month...
Remember, your worth isn't measured by how productive you are, how much you achieve, or how busy you keep yourself.
Rest isn't a reward for finishing everything. It's one of the ways we care for ourselves while life is still unfolding.
Wishing you a peaceful month,
Sam
Therapy Sam
Therapy Sam’s June Reflection
This month, I wanted to share something beautifully simple that can have a positive impact on our mental wellbeing – spending time in green spaces (parks, gardens, woodlands and fields) and blue spaces (rivers, lakes, canals and the sea).
When life feels busy or overwhelming, we often look for complicated solutions. Yet, one of the most effective ways to support our wellbeing is something that has been around us all along – nature.
Why do green and blue spaces make us feel better?
Many people say they feel calmer almost as soon as they step into a woodland, sit beside a river or walk along the beach. This isn't just our imagination.
Researchers believe there are several reasons why these places can help us feel better. Being in nature encourages our breathing to slow, our muscles to relax and our minds to take a break from the constant stream of thoughts, worries and demands of everyday life.
Natural environments also offer a gentle type of attention. Instead of asking us to concentrate, they quietly invite us to notice the world around us – birdsong, the movement of leaves, the ripple of water or the warmth of the sun. This helps our busy minds rest and often leaves us feeling more refreshed.
Does the air really feel different?
Have you ever noticed that the air seems to feel fresher near the sea, a waterfall or in a forest?
Interestingly, scientists are exploring why this might be. Natural environments often have cleaner air, different levels of humidity and a higher concentration of tiny, charged particles called negative ions, particularly around moving water. Researchers are still discovering exactly how these factors affect our wellbeing, but many people report feeling calmer, more energised and mentally clearer after spending time in these places.
Whether it's the fresh air, the sounds of nature, the colours around us or simply giving ourselves permission to slow down, spending time outdoors can help us reconnect with ourselves.
Some of the benefits include:
Reduced stress and anxiety.
Improved mood.
Greater mental clarity and concentration.
Lower heart rate and blood pressure.
Better sleep.
Increased feelings of calm and wellbeing.
A gentle invitation
You don't need to spend hours outdoors or go on a long hike to experience the benefits. Even 10–20 minutes can make a difference.
Perhaps this week you could:
Take a gentle walk through a local park.
Sit beside a river, lake or canal.
Spend time in your garden.
Listen to birds while enjoying your morning drink.
Walk without headphones for a little while and simply notice what you can see, hear, smell and feel.
As you do, you might ask yourself:
"What do I notice around me?"
"What do I notice within me?"
Sometimes the smallest pauses can have the biggest impact.
Take gentle care of yourself, and if you can, give yourself permission to step outside and let nature do a little of the work.
Sam
Therapy Sam