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All about Journalling: How to begin when you don’t know where to start

by with No Comment Self Care

 Why Journaling Heals

In a world that constantly demands your attention, journaling offers a quiet space to reconnect with yourself.

It’s not just about writing — it’s about listening to your inner voice, uncovering patterns, and gently releasing emotions that weigh you down.

At Springs of Revy Therapy, we see journaling as a bridge between your thoughts and your healing.

Whether you’re dealing with anxiety, grief, motherhood transitions, or relationship challenges, writing helps you slow down, make sense of your experiences, and invite self-compassion.

 How to Start Journaling When You Feel Stuck

You don’t need to be a writer — you only need honesty and curiosity.

Start small: set aside 5–10 quiet minutes, find a comfortable space, and write whatever comes to mind.

There’s no right or wrong way.

Some days, you might write a single sentence. Other days, a page will flow effortlessly. What matters most is showing up — for yourself.

Here are  5 Gentle Journal Prompts to Begin Your Healing Journey

These prompts are designed to help you reflect, release, and reconnect with yourself:

  • What emotions have I been holding in lately, and what might they be trying to tell me?
  • What do I need to let go of to feel lighter and more present today?
  • Who am I becoming, and what small steps can I take to honor that growth?
  • When do I feel most peaceful, and how can I bring more of that into my daily life?
  • What does self-kindness look like for me this week?

 A Gentle Reminder

Journaling is not about perfection — it’s about presence.

Over time, you’ll begin to see patterns, lessons, and areas calling for healing.

If emotions arise, allow them. Tears, laughter, silence — they’re all part of the release.

And if your journaling uncovers deeper pain or past wounds, remember you don’t have to walk alone.

At Springs of Revy Therapy, we provide safe, compassionate spaces for you to explore your story and find meaning in your journey.

 Begin Today

Take a deep breath, open your notebook, and begin with just one sentence.

Your healing has already begun — one word at a time.

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The Science-Backed Power of Gratitude: How Thankfulness Shapes the Brain, Mind, and Life

by with No Comment AnxietyUncategorized

Gratitude is more than a pleasant feeling — it’s a powerful psychological tool with proven benefits for mental health, relationships, and overall well-being. Research indicates that cultivating gratitude alters the way our brains function, resulting in lasting effects that foster growth and resilience.

 Gratitude and the Brain

Research in neuroscience has shown that practising gratitude activates the brain’s reward pathways, particularly in the prefrontal cortex. This is the area responsible for decision-making, learning, and emotional regulation. When we practice gratitude:

  • Dopamine and serotonin levels increase — boosting happiness and motivation.
  • The amygdala, the brain’s fear center, becomes less reactive — reducing anxiety and stress.
  • Neural connections linked to positive thinking strengthen — making it easier to focus on hope rather than worry.

In short, gratitude isn’t just a fleeting emotion; it rewires the brain for positivity and resilience.

The Impact on the Mind

Psychological studies have found that gratitude:

  • Reduces symptoms of depression and anxiety by shifting attention away from negative rumination.
  • Improves sleep quality, as people who journal their gratitude report falling asleep faster and resting better.
  • Enhances self-esteem, as focusing on blessings reduces unhealthy comparisons with others.

 Gratitude in Daily Life

Beyond the science, gratitude transforms how we live:

  • Relationships thrive when appreciation is expressed openly.
  • Challenges feel more manageable when we recognize sources of support.
  • Life satisfaction increases as we learn to notice joy in ordinary moments.

 Here are three ways you can incorporate gratitude into your daily life or routine:;

  • The “3 Things” Evening Practice-Before bed, write down three things you’re grateful for that happened during the day—big or small. This simple habit has been shown to increase positive emotions, improve sleep, and train the brain to scan for good moments instead of focusing on stress.
  • Gratitude Pause in the Morning- Take one minute after waking up to place your hand on your heart and think of one person, place, or moment you’re thankful for. Neuroscience shows that intentionally focusing on gratitude activates the brain’s prefrontal cortex, strengthening pathways for optimism and resilience.
  • Gratitude in Action -Express your appreciation out loud—send a quick thank-you text, compliment someone, or voice gratitude to a colleague, friend, or family member. Sharing gratitude not only boosts your mood but also strengthens social bonds and releases oxytocin, the “connection hormone

How Therapy Can Deepen Gratitude

At Springs of Revy Therapy, we help clients go beyond surface-level positivity by integrating gratitude into meaningful therapeutic practices. Together, we explore

  • How gratitude can support recovery from trauma.
  • Ways to build resilience through daily gratitude rituals.
  • Using gratitude as a grounding tool during stress and uncertainty.

Gratitude becomes not just a practice, but a pathway toward healing, clarity, and growth.

 Ready to Rewire Your Life with Gratitude?

At Springs of Revy Therapy, we combine evidence-based approaches with compassionate care to help you use gratitude as a foundation for healing and growth. Book a session today and take your first step toward a healthier, more hopeful mind.

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Stress vs Burnout: Knowing the Difference

by with No Comment Uncategorized

In today’s fast-paced world, stress has almost become part of daily life. While a little stress can sometimes motivate us to meet deadlines or push through challenges, prolonged stress without relief can lead to something deeper—burnout.

Stress feels like being under pressure: your mind races, your body tenses, and you’re juggling multiple tasks while feeling overwhelmed. It’s usually tied to specific demands and may ease once the task or situation is resolved.

Burnout, on the other hand, is the result of prolonged, unmanaged stress. It shows up as emotional exhaustion, loss of motivation, reduced productivity, and even feelings of detachment. Unlike stress, which makes you feel too “full,” burnout often feels like being completely empty.

Signs you might be burning out:

  • Constant fatigue, even after rest
  • Difficulty concentrating
  • Feeling detached from work or relationships
  • Irritability or low mood
  • Loss of interest in things you once enjoyed

Preventing and Managing Burnout

  • Set boundaries: Learn to say no and protect your downtime.
  • Prioritize self-care: Sleep, movement, nourishing meals, and relaxation are non-negotiable.
  • Seek support: Talk to friends, mentors, or a therapist when you feel overwhelmed.
  • Take breaks: Even small pauses during the day can reset your mind.

At Springs of Revy, we believe in creating safe, supportive spaces where healing and growth flow naturally. Life is not meant to be lived in constant exhaustion—you deserve peace, balance, and joy.✨ If you’re feeling weighed down by stress or sensing the early signs of burnout, know that you don’t have to walk that journey alone. Reach out today, and let’s walk together toward restoration and renewed strength.

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10 Signs You Might Benefit from Therapy (Even If You Think You’re Fine)

by with No Comment Self Care

When people hear the word therapy, they often imagine crisis—someone who is falling apart, depressed, or unable to cope. But therapy isn’t just for emergencies. Just like we visit a doctor for regular check-ups, therapy can be a safe space for personal growth, stress relief, and learning healthier ways to navigate life.

Here are ten signs you might benefit from talking to a therapist—even if you think you’re “fine.”

1. You feel overwhelmed more often than not

If you’re constantly juggling responsibilities—work, family, finances—and feeling like you can’t catch your breath, therapy can give you tools to manage stress and prevent burnout.

2. Your sleep or appetite has changed

Struggling to fall asleep, waking up too early, or eating much more or less than usual can signal that something deeper is going on emotionally.

3. You keep replaying the past

Whether it’s a painful childhood memory, a mistake at work, or a relationship issue, being stuck in “mental reruns” may be a sign you need help processing and moving forward.

4. You feel disconnected from people you care about

If it’s becoming harder to connect with friends, family, or even your children, therapy can help you rebuild those emotional bridges.

5. You’re easily irritated or on edge

Snapping at loved ones, getting impatient at work, or feeling restless may point to stress or unresolved emotions beneath the surface.

6. You rely on unhealthy coping mechanisms

Overeating, scrolling endlessly on social media, drinking, or avoiding responsibilities may give temporary relief but often create bigger struggles. Therapy can offer healthier alternatives.

7. You’re going through a big life change

Transitions—whether it’s marriage, motherhood, loss, a new job, or even “positive” milestones—can bring stress. A therapist provides space to process these shifts.

8. You feel stuck or unfulfilled

If you have a sense that life could be “more,” but you don’t know where to start, therapy can help clarify your values and guide you toward meaningful change.

9. You’re carrying unresolved grief or trauma

Sometimes we push painful experiences aside to “stay strong,” but they resurface in unexpected ways—anxiety, sadness, or physical tension. Therapy offers a safe way to heal.

10. You simply want to know yourself better

You don’t need to be in crisis to benefit from therapy. Many people use it as a space to grow, learn new coping skills, and build healthier relationships—with themselves and others.

Final Thoughts

Needing therapy doesn’t mean you’re weak. It means you’re human. We all deserve a safe, supportive space to process life’s challenges.

At Springs of Revy, we walk alongside you through the overwhelming moments, the unspoken struggles, and the quiet questions you carry. Whether you’re navigating relationships, parenthood, work stress, or healing from past wounds, you don’t have to do it alone.

✨ If any of these signs resonate with you, consider booking a session with us today. This could be the first step toward clarity, peace, and a healthier relationship with yourself.

Call us on +254719411077 or visit our website.