Ritu Dahiya
@ritudahiya.bsky.social
🌟 Counseling Psychologist | Psychotherapist | RCI Licensed Counsellor | Access premium Mental Health resources at - https://thepsychologistshop.gumroad.com |
When Your Brain Feels Overwhelmed, Start With 60 Seconds
On anxious or low days, even basic tasks can feel heavy. Telling yourself to “change your mindset” or “think positive” usually adds pressure instead of relief. What helps more is giving your nervous system tiny, doable moments of care—especia
On anxious or low days, even basic tasks can feel heavy. Telling yourself to “change your mindset” or “think positive” usually adds pressure instead of relief. What helps more is giving your nervous system tiny, doable moments of care—especia
December 4, 2025 at 12:30 PM
When Your Brain Feels Overwhelmed, Start With 60 Seconds
On anxious or low days, even basic tasks can feel heavy. Telling yourself to “change your mindset” or “think positive” usually adds pressure instead of relief. What helps more is giving your nervous system tiny, doable moments of care—especia
On anxious or low days, even basic tasks can feel heavy. Telling yourself to “change your mindset” or “think positive” usually adds pressure instead of relief. What helps more is giving your nervous system tiny, doable moments of care—especia
Your Thoughts Are Not the Enemy—But They Do Need Training
Anxiety and depression can make your mind feel like a hostile place. The thoughts come fast: “Something bad will happen.” “I’m a failure.” “Nothing will change.” When you’re in that state, advice like “just think positive” feels shallow and
Anxiety and depression can make your mind feel like a hostile place. The thoughts come fast: “Something bad will happen.” “I’m a failure.” “Nothing will change.” When you’re in that state, advice like “just think positive” feels shallow and
December 3, 2025 at 7:30 AM
Your Thoughts Are Not the Enemy—But They Do Need Training
Anxiety and depression can make your mind feel like a hostile place. The thoughts come fast: “Something bad will happen.” “I’m a failure.” “Nothing will change.” When you’re in that state, advice like “just think positive” feels shallow and
Anxiety and depression can make your mind feel like a hostile place. The thoughts come fast: “Something bad will happen.” “I’m a failure.” “Nothing will change.” When you’re in that state, advice like “just think positive” feels shallow and
Old trauma conditioning often sounds like an argument in your own head: “You’re overreacting.” “Nothing will change.” “Why bother trying?” It shows up as familiar shame, harsh self-talk, or the urge to shut down just when you start to heal. And because it’s so old and loud, it can feel like the only
December 2, 2025 at 5:49 PM
Old trauma conditioning often sounds like an argument in your own head: “You’re overreacting.” “Nothing will change.” “Why bother trying?” It shows up as familiar shame, harsh self-talk, or the urge to shut down just when you start to heal. And because it’s so old and loud, it can feel like the only
A Kindness Challenge Your Nervous System Will Thank You For
As the year ends, many people feel pressure to do more, achieve more, and “fix” themselves before January. But often, what our minds and bodies need most is not another goal—it’s gentler connection with ourselves and each other.
This Dece
As the year ends, many people feel pressure to do more, achieve more, and “fix” themselves before January. But often, what our minds and bodies need most is not another goal—it’s gentler connection with ourselves and each other.
This Dece
December 2, 2025 at 2:36 PM
A Kindness Challenge Your Nervous System Will Thank You For
As the year ends, many people feel pressure to do more, achieve more, and “fix” themselves before January. But often, what our minds and bodies need most is not another goal—it’s gentler connection with ourselves and each other.
This Dece
As the year ends, many people feel pressure to do more, achieve more, and “fix” themselves before January. But often, what our minds and bodies need most is not another goal—it’s gentler connection with ourselves and each other.
This Dece
No One Is Coming to Save You—But You Can Save Yourself
There are long queues for criticism and gossip, and very short ones for genuine support. This isn’t because you’re unworthy of help—it’s because most people are carrying their own unseen battles. Waiting for someone else to rescue you can keep
There are long queues for criticism and gossip, and very short ones for genuine support. This isn’t because you’re unworthy of help—it’s because most people are carrying their own unseen battles. Waiting for someone else to rescue you can keep
December 2, 2025 at 12:07 PM
No One Is Coming to Save You—But You Can Save Yourself
There are long queues for criticism and gossip, and very short ones for genuine support. This isn’t because you’re unworthy of help—it’s because most people are carrying their own unseen battles. Waiting for someone else to rescue you can keep
There are long queues for criticism and gossip, and very short ones for genuine support. This isn’t because you’re unworthy of help—it’s because most people are carrying their own unseen battles. Waiting for someone else to rescue you can keep
The Guilt You Feel Isn’t Proof You’re Wrong
Many people were subtly (or loudly) taught that putting themselves last is “good,” “loving,” or “respectful.” So when they finally start setting boundaries, the first feeling that rises isn’t relief—it’s guilt.
That guilt can be confusing. You say “no” t
Many people were subtly (or loudly) taught that putting themselves last is “good,” “loving,” or “respectful.” So when they finally start setting boundaries, the first feeling that rises isn’t relief—it’s guilt.
That guilt can be confusing. You say “no” t
December 2, 2025 at 7:36 AM
The Guilt You Feel Isn’t Proof You’re Wrong
Many people were subtly (or loudly) taught that putting themselves last is “good,” “loving,” or “respectful.” So when they finally start setting boundaries, the first feeling that rises isn’t relief—it’s guilt.
That guilt can be confusing. You say “no” t
Many people were subtly (or loudly) taught that putting themselves last is “good,” “loving,” or “respectful.” So when they finally start setting boundaries, the first feeling that rises isn’t relief—it’s guilt.
That guilt can be confusing. You say “no” t
When Self-Care Feels Impossible, Start Here
On the hardest days, “self-care” can feel like another task you’re failing at. You know you need rest, but work, family, finances, or caregiving responsibilities pull you in every direction. By the time you remember yourself, you’re exhausted.
If this is
On the hardest days, “self-care” can feel like another task you’re failing at. You know you need rest, but work, family, finances, or caregiving responsibilities pull you in every direction. By the time you remember yourself, you’re exhausted.
If this is
December 1, 2025 at 12:16 PM
When Self-Care Feels Impossible, Start Here
On the hardest days, “self-care” can feel like another task you’re failing at. You know you need rest, but work, family, finances, or caregiving responsibilities pull you in every direction. By the time you remember yourself, you’re exhausted.
If this is
On the hardest days, “self-care” can feel like another task you’re failing at. You know you need rest, but work, family, finances, or caregiving responsibilities pull you in every direction. By the time you remember yourself, you’re exhausted.
If this is
There comes a point in life where “more” stops feeling satisfying, and “enough” starts feeling sacred. Not because ambition disappears, but because your nervous system quietly reminds you of what truly sustains you: rest, safety, connection, simple routines that don’t drain your soul.
In sessions,
In sessions,
November 30, 2025 at 12:45 PM
There comes a point in life where “more” stops feeling satisfying, and “enough” starts feeling sacred. Not because ambition disappears, but because your nervous system quietly reminds you of what truly sustains you: rest, safety, connection, simple routines that don’t drain your soul.
In sessions,
In sessions,
The older this work gets, the more clear one thing becomes: the real “luxuries” in life are rarely the things we post about. They’re the quiet, almost ordinary moments that make your nervous system exhale.
Not everyone has access to all of these, and that reality matters. But if you’ve ever had eve
Not everyone has access to all of these, and that reality matters. But if you’ve ever had eve
November 29, 2025 at 3:46 PM
The older this work gets, the more clear one thing becomes: the real “luxuries” in life are rarely the things we post about. They’re the quiet, almost ordinary moments that make your nervous system exhale.
Not everyone has access to all of these, and that reality matters. But if you’ve ever had eve
Not everyone has access to all of these, and that reality matters. But if you’ve ever had eve
Protecting Your Peace Is Not Selfish
One of the hardest parts of setting boundaries is not the boundary itself—it’s learning to live with other people’s reactions. The comments, the guilt-trips, the silent treatment, the “you’ve changed.” It can make you question your own needs and push you back in
One of the hardest parts of setting boundaries is not the boundary itself—it’s learning to live with other people’s reactions. The comments, the guilt-trips, the silent treatment, the “you’ve changed.” It can make you question your own needs and push you back in
November 29, 2025 at 11:10 AM
Protecting Your Peace Is Not Selfish
One of the hardest parts of setting boundaries is not the boundary itself—it’s learning to live with other people’s reactions. The comments, the guilt-trips, the silent treatment, the “you’ve changed.” It can make you question your own needs and push you back in
One of the hardest parts of setting boundaries is not the boundary itself—it’s learning to live with other people’s reactions. The comments, the guilt-trips, the silent treatment, the “you’ve changed.” It can make you question your own needs and push you back in
Some mornings, your mind wakes up already running—thinking about deadlines, worries, and all the ways life could go wrong. It can feel almost impossible to imagine a softer, more hopeful start to the day.
Positive affirmations are not magic spells, and they don’t erase real problems. But they do ge
Positive affirmations are not magic spells, and they don’t erase real problems. But they do ge
November 29, 2025 at 2:47 AM
Some mornings, your mind wakes up already running—thinking about deadlines, worries, and all the ways life could go wrong. It can feel almost impossible to imagine a softer, more hopeful start to the day.
Positive affirmations are not magic spells, and they don’t erase real problems. But they do ge
Positive affirmations are not magic spells, and they don’t erase real problems. But they do ge
Our nervous system does so much more than handle “stress.” It quietly holds our energy, mood, focus, and capacity to show up for daily life. When it’s overwhelmed, we feel it everywhere—body, mind, and relationships.
Many people think regulation is only about breathwork, meditation, or journaling.
Many people think regulation is only about breathwork, meditation, or journaling.
November 28, 2025 at 12:45 PM
Our nervous system does so much more than handle “stress.” It quietly holds our energy, mood, focus, and capacity to show up for daily life. When it’s overwhelmed, we feel it everywhere—body, mind, and relationships.
Many people think regulation is only about breathwork, meditation, or journaling.
Many people think regulation is only about breathwork, meditation, or journaling.
Boundaries Aren't Selfish—They're Essential
If you struggle to say "no," if you overextend yourself constantly, if you feel guilty for having needs—you're not alone. Most people never learned how to set boundaries that actually work.
But here's the truth: Boundaries aren't walls. They're bridges b
If you struggle to say "no," if you overextend yourself constantly, if you feel guilty for having needs—you're not alone. Most people never learned how to set boundaries that actually work.
But here's the truth: Boundaries aren't walls. They're bridges b
November 28, 2025 at 7:30 AM
Boundaries Aren't Selfish—They're Essential
If you struggle to say "no," if you overextend yourself constantly, if you feel guilty for having needs—you're not alone. Most people never learned how to set boundaries that actually work.
But here's the truth: Boundaries aren't walls. They're bridges b
If you struggle to say "no," if you overextend yourself constantly, if you feel guilty for having needs—you're not alone. Most people never learned how to set boundaries that actually work.
But here's the truth: Boundaries aren't walls. They're bridges b
The Words You Speak to Yourself Matter More Than You Think
How you wake up sets the tone for everything that follows. If your first thoughts are about what you're not, what you've failed at, or who you're not good enough to be—your entire day feels heavier before it even begins.
But what if the fi
How you wake up sets the tone for everything that follows. If your first thoughts are about what you're not, what you've failed at, or who you're not good enough to be—your entire day feels heavier before it even begins.
But what if the fi
November 28, 2025 at 4:22 AM
The Words You Speak to Yourself Matter More Than You Think
How you wake up sets the tone for everything that follows. If your first thoughts are about what you're not, what you've failed at, or who you're not good enough to be—your entire day feels heavier before it even begins.
But what if the fi
How you wake up sets the tone for everything that follows. If your first thoughts are about what you're not, what you've failed at, or who you're not good enough to be—your entire day feels heavier before it even begins.
But what if the fi
The Stories We Tell Ourselves—And How to Rewrite Them
Your inner dialogue isn't always kind. That voice that whispers you're not good enough, that you're too much, that everyone else has it figured out—it feels so real, doesn't it? But here's something important: those thoughts aren't facts. They'r
Your inner dialogue isn't always kind. That voice that whispers you're not good enough, that you're too much, that everyone else has it figured out—it feels so real, doesn't it? But here's something important: those thoughts aren't facts. They'r
November 27, 2025 at 11:06 AM
The Stories We Tell Ourselves—And How to Rewrite Them
Your inner dialogue isn't always kind. That voice that whispers you're not good enough, that you're too much, that everyone else has it figured out—it feels so real, doesn't it? But here's something important: those thoughts aren't facts. They'r
Your inner dialogue isn't always kind. That voice that whispers you're not good enough, that you're too much, that everyone else has it figured out—it feels so real, doesn't it? But here's something important: those thoughts aren't facts. They'r
Resources May Be Limited, But Your Inner Strength Is Infinite
There's no denying that limited access to resources can make trauma recovery exponentially harder. Therapy can be expensive. Support systems can be unavailable. Institutions often fail those who need help most.
But here's what they can'
There's no denying that limited access to resources can make trauma recovery exponentially harder. Therapy can be expensive. Support systems can be unavailable. Institutions often fail those who need help most.
But here's what they can'
November 26, 2025 at 4:30 PM
Resources May Be Limited, But Your Inner Strength Is Infinite
There's no denying that limited access to resources can make trauma recovery exponentially harder. Therapy can be expensive. Support systems can be unavailable. Institutions often fail those who need help most.
But here's what they can'
There's no denying that limited access to resources can make trauma recovery exponentially harder. Therapy can be expensive. Support systems can be unavailable. Institutions often fail those who need help most.
But here's what they can'
Burnout Isn't a Badge of Honor—It's a Warning Signal
If you're reading this and nodding along, it's time to stop ignoring what your mind and body are telling you.
Signs you are burnt out:
↳ You have no motivation—everything feels pointless
↳ You feel detached from yourself and the people around y
If you're reading this and nodding along, it's time to stop ignoring what your mind and body are telling you.
Signs you are burnt out:
↳ You have no motivation—everything feels pointless
↳ You feel detached from yourself and the people around y
November 26, 2025 at 10:30 AM
Burnout Isn't a Badge of Honor—It's a Warning Signal
If you're reading this and nodding along, it's time to stop ignoring what your mind and body are telling you.
Signs you are burnt out:
↳ You have no motivation—everything feels pointless
↳ You feel detached from yourself and the people around y
If you're reading this and nodding along, it's time to stop ignoring what your mind and body are telling you.
Signs you are burnt out:
↳ You have no motivation—everything feels pointless
↳ You feel detached from yourself and the people around y
In a world of constant chaos, overwhelm, and distraction, mindfulness is your anchor. It's not about clearing your mind—it's about training it to work for you instead of against you.
When you practice mindfulness consistently, you're building neural pathways that quiet the noise and create space fo
When you practice mindfulness consistently, you're building neural pathways that quiet the noise and create space fo
November 26, 2025 at 2:34 AM
In a world of constant chaos, overwhelm, and distraction, mindfulness is your anchor. It's not about clearing your mind—it's about training it to work for you instead of against you.
When you practice mindfulness consistently, you're building neural pathways that quiet the noise and create space fo
When you practice mindfulness consistently, you're building neural pathways that quiet the noise and create space fo
"I am broken." "I am damaged." "This is just who I am."
When trauma becomes your identity, healing becomes impossible. Your story owns you instead of you owning your story.
But here's the truth: What happened to you is not who you are.
The first step toward reclaiming your life is separating the
When trauma becomes your identity, healing becomes impossible. Your story owns you instead of you owning your story.
But here's the truth: What happened to you is not who you are.
The first step toward reclaiming your life is separating the
November 25, 2025 at 12:45 PM
"I am broken." "I am damaged." "This is just who I am."
When trauma becomes your identity, healing becomes impossible. Your story owns you instead of you owning your story.
But here's the truth: What happened to you is not who you are.
The first step toward reclaiming your life is separating the
When trauma becomes your identity, healing becomes impossible. Your story owns you instead of you owning your story.
But here's the truth: What happened to you is not who you are.
The first step toward reclaiming your life is separating the
Understanding the Four Trauma Responses: Fight, Flight, Freeze, and Fawn
In trauma therapy, recognizing your nervous system's automatic responses is essential for healing. Most of us have heard of "fight or flight," but there are actually four primary trauma responses—each with distinct emotional p
In trauma therapy, recognizing your nervous system's automatic responses is essential for healing. Most of us have heard of "fight or flight," but there are actually four primary trauma responses—each with distinct emotional p
November 24, 2025 at 9:30 PM
Understanding the Four Trauma Responses: Fight, Flight, Freeze, and Fawn
In trauma therapy, recognizing your nervous system's automatic responses is essential for healing. Most of us have heard of "fight or flight," but there are actually four primary trauma responses—each with distinct emotional p
In trauma therapy, recognizing your nervous system's automatic responses is essential for healing. Most of us have heard of "fight or flight," but there are actually four primary trauma responses—each with distinct emotional p
Impacts of unresolved trauma often show up in our closest relationships—sometimes in ways we don't even realize. If you see yourself in these patterns, you're not alone and you're not broken.
↳ Difficulty trusting or accepting love, even with reassurance
↳ Emotional avoidance, numbness, or shutting
↳ Difficulty trusting or accepting love, even with reassurance
↳ Emotional avoidance, numbness, or shutting
November 24, 2025 at 12:12 PM
Impacts of unresolved trauma often show up in our closest relationships—sometimes in ways we don't even realize. If you see yourself in these patterns, you're not alone and you're not broken.
↳ Difficulty trusting or accepting love, even with reassurance
↳ Emotional avoidance, numbness, or shutting
↳ Difficulty trusting or accepting love, even with reassurance
↳ Emotional avoidance, numbness, or shutting
Neuroplasticity: Your Brain's Superpower to Rewire and Heal
Your brain isn't fixed—it's constantly evolving. Every thought, feeling, and action creates neural pathways that either strengthen or fade based on repetition.
Here's the science behind transformation:
↳ Repeated behaviors strengthen neur
Your brain isn't fixed—it's constantly evolving. Every thought, feeling, and action creates neural pathways that either strengthen or fade based on repetition.
Here's the science behind transformation:
↳ Repeated behaviors strengthen neur
November 24, 2025 at 5:08 AM
Neuroplasticity: Your Brain's Superpower to Rewire and Heal
Your brain isn't fixed—it's constantly evolving. Every thought, feeling, and action creates neural pathways that either strengthen or fade based on repetition.
Here's the science behind transformation:
↳ Repeated behaviors strengthen neur
Your brain isn't fixed—it's constantly evolving. Every thought, feeling, and action creates neural pathways that either strengthen or fade based on repetition.
Here's the science behind transformation:
↳ Repeated behaviors strengthen neur
You Are Not a Machine—You Are a Soul That Deserves to Live
We've been sold a lie: that your worth is tied to your productivity. That hustle is holiness. That rest is earned through relentless output.
But here's what I know from years of working with people on the edge of burnout: This is not how h
We've been sold a lie: that your worth is tied to your productivity. That hustle is holiness. That rest is earned through relentless output.
But here's what I know from years of working with people on the edge of burnout: This is not how h
November 23, 2025 at 4:09 PM
You Are Not a Machine—You Are a Soul That Deserves to Live
We've been sold a lie: that your worth is tied to your productivity. That hustle is holiness. That rest is earned through relentless output.
But here's what I know from years of working with people on the edge of burnout: This is not how h
We've been sold a lie: that your worth is tied to your productivity. That hustle is holiness. That rest is earned through relentless output.
But here's what I know from years of working with people on the edge of burnout: This is not how h
The Nervous System Secret Every Therapist Needs to Know 🧠💙
Here's what changed my clinical practice: Understanding that a client's "resistance" wasn't stubbornness—it was their nervous system protecting them.
The polyvagal theory, developed by Dr. Stephen Porges, isn't just neuroscience. It's the
Here's what changed my clinical practice: Understanding that a client's "resistance" wasn't stubbornness—it was their nervous system protecting them.
The polyvagal theory, developed by Dr. Stephen Porges, isn't just neuroscience. It's the
November 23, 2025 at 1:03 PM
The Nervous System Secret Every Therapist Needs to Know 🧠💙
Here's what changed my clinical practice: Understanding that a client's "resistance" wasn't stubbornness—it was their nervous system protecting them.
The polyvagal theory, developed by Dr. Stephen Porges, isn't just neuroscience. It's the
Here's what changed my clinical practice: Understanding that a client's "resistance" wasn't stubbornness—it was their nervous system protecting them.
The polyvagal theory, developed by Dr. Stephen Porges, isn't just neuroscience. It's the
🌿 The Amygdala Hijack: When Emotions Take the Wheel (and How to Take It Back) 🌿
Have you ever snapped at someone you love, fired off an email you regret, or frozen in panic right when you needed to think clearly?
You’re not broken. You’re human.
This is your brain’s amygdala hijack in action.
Have you ever snapped at someone you love, fired off an email you regret, or frozen in panic right when you needed to think clearly?
You’re not broken. You’re human.
This is your brain’s amygdala hijack in action.
November 23, 2025 at 9:00 AM
🌿 The Amygdala Hijack: When Emotions Take the Wheel (and How to Take It Back) 🌿
Have you ever snapped at someone you love, fired off an email you regret, or frozen in panic right when you needed to think clearly?
You’re not broken. You’re human.
This is your brain’s amygdala hijack in action.
Have you ever snapped at someone you love, fired off an email you regret, or frozen in panic right when you needed to think clearly?
You’re not broken. You’re human.
This is your brain’s amygdala hijack in action.