Letters From Therapy Podcast

I’m Kate, a psychotherapist writing about mental health and self-discovery, for you to flourish in a life you love. When we cultivate compassion, resilience and understanding, we also create a more harmonious world. Upgrade here for transformative journaling prompts, empowering tools, workbooks, guided meditations, and if you’d like to support my work. Your presence means so much - thanks for being here!

Hi friends,

Grief is one of life’s most profound and challenging experiences, and it’s likely to come to us all. Yet it’s often misunderstood or avoided.

Whether it’s the loss of a loved one, a relationship, or even a part of ourselves, grief can feel overwhelming and isolating. Understanding the many forms grief can take, and how it impacts our lives, is the first step toward healing.

If you’ve ever struggled to make sense of your own grief—or to support someone else through theirs, read on. You’re not alone, and there is hope in understanding it, and rebuilding a bright future.

For the next two weeks, we’ll explore the complexities of grief, unravel its emotional layers, and discover ways to navigate through the pain - with help from well known, compassionate experts.

I wanted to write one post on grief, and in true ‘Kate’ style, it grew and grew. So it is longer than usual, and may be truncated in your inbox: just click the link. Plus, I have three more posts to share in this mini series as I don’t want to cut corners.

I’ve also created therapeutic journaling prompts for my paid subscribers that I’m certain will help you and your loved ones handle your grief with tenderness. There will be a workbook later this week for annual paid subscribers to revisit whenever you’d like.

The Dangers of Unresolved Grief

Here in the UK, many of us are still bad at addressing grief, preferring to sweep it under the carpet, or striving for the impossible stiff upper lip (suitable for only those with limited emotional capacity). It works until it doesn’t. Because of this attitude, I hid while I was grieving, to protect others from it. It’s not healthy.

If we don’t address and give space to our grief, it can silently take root within us, creating a deep emotional wound that refuses to heal. Unprocessed grief lingers, as sadness, anger, and numbness creep into every corner of our lives. It weighs on our hearts, clouds our minds, and disconnects us from the people and experiences that once brought us joy. Over time, it can harden into resentment or despair, leaving us feeling stuck, unable to move forward, and haunted by a loss that remains unresolved.

We may develop issues reintegrating, feel shame, develop depression, anxiety, substance misuse, even physical illness. When we don’t give ourselves the space to grieve, we deny ourselves the chance to heal, and the pain grows heavier.

The goal of these posts and therapeutic journaling prompts is to explore and normalise our wide-ranging experiences of grief. The music of our life doesn’t always have to play in a minor key.

Here, we can explore griefs challenges, the impact of your loss on you, and use our understanding to help rebuild your life with a sense of meaning.

We all experience grief differently, for different reasons and during different parts of our lives. At some point, we must acknowledge that all our loved ones will die. You and I too. Everyone. This may sound morbid but I remind you so you can claim your life. Embracing this fact can bring us a greater sense of purpose.

Look out for upcoming posts on the stages of grief, the pillars of strength we can access to get through, and discover tasks of mourning.

Paid subscribers can access my therapeutic journaling prompts in the Members Toolbox Page, the workbook is coming for annual subscribers later this week.

Our goal is not to push our grief away, but to be able to rebuild our lives with meaning, whilst honouring our loss and emotions.

So it’s over to you. Do you relate to any of this? What resonates? Do you have a story or link to share with your writing for others to discover, or a loved one’s name or a memory? Is there something I’ve missed?

I’ll be in the comments. Save the post so you can revisit, and make sure you’re subscribed!

With love and gratitude

Kate

PS if you found this post useful or important, please do press the heart and share it, so I can reach more people - and bring more compassion to the world.

Further Reading

On Grief and Grieving - Elizabeth Kübler-Ross

Tasks of Mourning - William Worden (for Therapists)

Grief Works - Julia Samuel’s

Bittersweet - Susan Cain

Kokoro - Beth Kempton

I’m Kate, a psychotherapist writing about mental health and soulful living, for you to explore and flourish in a life you love. Self awareness changes lives! Upgrade here for tools, exercises, therapeutic journaling prompts, guided meditations and if you’d like to support my work. Thanks for being here!

This is part of my Wednesday series of short, guided meditations: a practice shown to improve mental health and well-being. Deepen your reflections with optional therapeutic journaling prompts on this theme in the Members Therapy Tools Page. More in this series: Healing Waters, Forgiveness, Cultivating Joy, Self Acceptance and Sunlight Energy - listen here, or upgrade - you are welcome to join us!

Hi friends,

This weeks meditation is about creating a financial abundance mindset.

Each of us naturally wants to grow financially, and lead a life of abundance. It is instinctive for us to wish to be financially independent and satisfied with our ability to make a great income. Personal success leads to happiness!

We all have different messages and stories about money and finances, internalised from our families, our culture, or our friends. These stories can inhibit and shape our attitude to money and abundance.

I used to believe that money was finite and that if I had it, somebody else didn't. I now know that that's not the case. Money was also something never to be spoken about, enshrouded in a sense of shame.

We can challenge and explore our attitude and beliefs about money. I have had to challenge my attitude to never talk about money here, as I sometimes ask if you are willing to pay for my writing. It still feels so cringy, but I believe we all deserve to be paid for our work, and I realised that includes me!

What are your money stories?

This meditation helps you cultivate the feeling of abundance whilst challenging your beliefs about money. Paid subscribers can check out ten therapeutic journaling reflections to explore your financial attitude and beliefs in the members therapy tools page.

In the meantime, have a listen, and open your mind to a shift in your mindset. Do let me know your thoughts in the comments. What beliefs about money do you have that you could challenge?

With love and gratitude,

Kate

P.S. I am always grateful when you click the heart, comment and share or re-stack my posts. This helps me get discovered by others who might benefit from my writing and helps me grow.

I’m Kate, a psychotherapist writing about mental health and soulful living, for you to explore and flourish in a life you love. Self awareness changes lives! Upgrade here for tools, exercises, therapeutic journaling prompts, guided meditations and if you’d like to support my work. Thanks for being here!

This is part of my Wednesday series of short, guided meditations, a practice shown to improve mental health and well-being. Deepen your reflections with optional therapeutic journaling prompts on this theme in the Members Therapy Tools Page. More in this series: Creating Financial Abundance, Kindness for an Overthinking Mind, Forgiveness, Cultivating Joy, Self Acceptance and Sunlight Energy - listen here, or upgrade - you are welcome to join us!

Healing Water Guided Meditation

‘What happens when people open their hearts? They get better.’ Haruki Murakami, Norwegian Wood

Dear friends,

I love this quote. Often we inhibit our healing, health or growth unconsciously through self-sabotage, a wish to stay small, or because we have given up. We can open ourselves to healing, with practice. I hope you love this relaxing, healing meditation as much as I do.

Even in the midst of hopelessness we can create beautiful moments to enjoy. In fact, this is when it is most important.

If you are in pain or have health issues, you can also try the loving-kindness meditation, which is free though not guided. Ease into challenging sensations with love and acceptance. I’ll be back with a post about health and illness soon.

There is an alternative to following the breath where many of my meditations start, to invite us into mindfulness. This is to gently touch your index finger and thumb together with an optional small circular movement, and focus your attention on this sensation instead.

RECENT POSTS:

Should We Forgive?

1000 Subscribers on Substack! Recovering Lost Dreams

Acceptance Guided Meditation

Let In The Light - Refections at the midpoint of the year

Loving Kindness Meditation

Paid subscribers will find therapeutic journaling prompts in the Members Therapy Tools Page, to increase clarity around healing, and help you get out of your own way.

Thank you for listening, reading, liking, commenting, and sharing my posts. It helps others discover my work and lets me know you’re with me. ☺️

With love and gratitude,

Kate

Recent kind words:

‘What a beautiful, reflective post. I'm so glad to have found you on here... you have inspired and helped me in so many wonderful ways. Thank you for all that you do!’ Eva ‘As I came to the end of regular therapy I knew I would need a little scaffolding around me and feel that’s just what you give me. So thank you. For being brave, consistent and supportive to me. I’m very grateful.’ Vanessa

Letters from Therapy is a reader supported publication. Consider a paid subscription for more posts, meditations, workbooks, journaling prompts and the full archive, and if you’d like to support my work.

Short, inspiring guided meditations and visualisations to nourish your soul except yourself and find deeper meaning in your beautiful life. These 10-15 minute meditations are anchors for you to develop peace and wisdom and cultivate the parts of you that will bring greater calm, contentment and ease.

Can We Forgive Those Who Harmed Us?

Sometimes it's hard to imagine forgiving those who've wronged you, and there is no pressure here to forgive. We must be ready, which can take time. However, it is often a necessary step in your own personal growth. If we can't or won't forgive, whatever hurt and pain stays within us, eroding and corroding our own wellbeing.

This guided meditation will help you to forgive - for your benefit, not theirs. Repeat to wire forgiveness in your psyche in this gentle, impactful way. Maybe it is time to free yourself?

I’ll be back later in the week with more on forgiveness. I added journaling prompts for paid subscribers here in the Members Therapy Tools Page you can do now or when you read my next post.

See the original at https://lettersfromtherapy.substack.com

Guided meditations are shown to improve mental health and well-being. It certainly feels that way to me, as I make time daily for this uplifting practice. Deepen your reflections with optional therapeutic journaling prompts on this theme in the Members Therapy Tools Page. Meditations in this series: Forgiveness, Inviting Financial Abundance and Kindness for an Overthinking Mind, Cultivating Joy, Self Acceptance and Sunlight Energy meditations - listen on Substack here.

Journaling prompts for deeper reflections are available in the members therapy tools page on Substack.

https://lettersfromtherapy.substack.com

“A single sunbeam is enough to drive away many shadows.” Anon

Join me for this beautiful 15 minute guided meditation to renew your body and soul with the abundant energy of the sun. At the time of the summer solstice when the days are at the longest and the sun shines its brightest, we reach turning point in the year. We can align ourselves w…

Welcome to my new podcast! Short, inspiring guided meditations and visualisations to nourish your soul except yourself and find deeper meaning in your beautiful life.

These 10 minute meditations are anchors for you to develop peace and wisdom and cultivate the parts of you that will bring greater calm, contentment and ease.

Take this time with me to put aside the stories of your life, put away the to do list and pressure from the outside world. We’re going to embrace the moment you’re in and find freedom, joy and peace.

See the original at https://lettersfromtherapy.substack.com

For a longer meditation, stay settled and continue to cultivate joy for as long as you like.

More guided meditations coming soon: forgiveness, financial abundance, acceptance, healing water, kindness for an overthinking mind, and more in the pipeline if you enjoy these. Let me know in the comments.

Guided Meditation for Cultivating Joy

Many people think joy is something that is for other people or is transient. Of course Our lives go through many changes and seasons, and there are times it is hard to find joy when things are tough. Few of us realise that it's possible to cultivate joy, even when difficult things are going on all around us. So, settle down for this ten minute guided meditation on cultivating joy!

Save it and return daily if you want to improve your wellbeing and wire joy into your mind, despite everything.

Journaling prompts for deeper reflections are available in the paid members personal growth tools page on Substack.

https://lettersfromtherapy.substack.com

I’m Kate, a psychotherapist, and I am excited to announce my new podcast, full of inspiring guided meditations and visualisations to nurture your soul, accept yourself and find deeper meaning.

These ten minute meditations will leave you calm, inspired, content, healed, abundant, joyful, confident and full of wisdom and love!

See you there! Kate

Hello! I’m Kate, a psychotherapist sharing weekly Letters from Therapy. If you enjoy my writing, make sure you’re subscribed. Improve your life and relationships and join me to nurture your soul, accept yourself and find deeper meaning, by upgrading to a paid subscription. You’ll get enriching discovery tools, worksheets and journaling, the podcast, the Heal Your Past Course and more. You’re invited!

A 30 Second Breathing Reset for Calm

Hi friends,

I’m lucky to have been able to create a calm life, though I still have the same stresses and strains as any mother to a teen, financial worries, ongoing health issues, recurring grief, world news - and all the usual fare.

When things get too much, like everything happening at once ( I bet you’ve been there too), I don’t want to spiral into unhelpful fight or flight mode. If I don’t keep my head together, my anxiety rises, my mood drops, I can’t handle my responsibilities well and just want to hide under the bed.

Instead, I re-centre myself by adjusting my breath.

The calm reset is an instant way to regulate yourself, reduce anxiety, even improve your sleep and your mood. James Nestor suggests we should all be breathing longer, slower and deeper than we are too.

“No matter what we eat, how much we exercise, how resilient our genes, how skinny or young or wise we are—none of it will matter unless we're breathing correctly. That's what these researchers discovered. The missing pillar in health is breath. It all starts there.” James Nestor

30 Second Calm Reset

Our nervous system can get carried away when we are stressed or anxious. It feeds off worries and can snowball out of control as it pumps adrenalin through our body.

This simple and effective breathing exercise will bring you into the present moment, and into a state of calm: the best place to tackle anything from.

* It ensures your body is well oxygenated.

* It cuts through anxiety, stress or anger that arise when we go into ‘fight or flight’ mode, even when we don’t need to be.

* Slow breathing brings us into the present moment.

Inhale for a count of 4 and then exhale for a count of 6, three times.

The longer, slower exhale causes a parasympathetic response, which calms and relaxes the muscles in your body, switching you out of fight or flight and into regulation. You don’t need to count, but the counting is to ensure that the our breath is longer while you practice; this is what matters here. You can also breathe more into your belly rather than just your chest.

This is an excellent tool to use anytime, especially if you are in a stressful situation, bringing your mind and body back into a state of calm.Breathe in this way for a few moments now. Notice how you feel, any shift in your body and mind.

Use this reset in stressful situations, before interviews, to gather your wits, calm anxiety, and in daily life to bring you into presence. If you suffer with anxiety, use this regularly to retrain your mind and nervous system into calm and see if you can shift to longer breaths in general.

Slow Breathing for Sleep

Slow breathing is also useful and proven to help you fall asleep. By slowing down your breathing, your mind and body respond by switching into hormonal activity that allows the onset of sleep. Try it tonight.

Oxygen is Fuel

You would be amazed how many clients come in and I notice that their breathing is very shallow. We need to be well oxygenated to function. When I had long covid, I learned breathing methods to help my lungs recover, to retrain my damaged lungs to expand fully again, having been breathless for several months.You don’t need an illness to develop a shallow breathing habit. Shallow breathing can start during anxious times, but can remain long after. Notice how much of your lungs you use - is it all or just the top?

This won’t be true for everyone, but if it is you, spend a few minutes each day lengthening your breath to retrain your body.

There is no need to worry - as long as you are still standing, your breathing is working!

So, did you notice a difference with the reset? Try it now, and let me know how you found it in the comments.

And as always, press the heart to let me know your reading. If you think someone else might like this please share or restack, to help me reach others who may benefit from my writing.

Until Monday, much love,

Kate

See the PDF and more breathing techniques in the members therapy tools post.

Further reading: Book: Breath by James Nestor, and an article he wrote here.

Thanks for being here. You are welcome to upgrade for the Heal your Past Series I am currently posting on Mondays. Still to come: ‘Finishing Unfinished Business’, then ‘Moving on from Painful Memories’, ‘Shame Recovery’ and ‘Creating our Future’. Paid subscribers also get the archive of 20+ posts, 12+ personal growth worksheets, and more resources, not to mention my gratitude!