https://www.sararaepsychologicaltherapyfife.com/, https://raesanatomyphysiotherapy.com/psychology

Sara Rae - Psychological Therapy Fife, 1a Old Station Buildings, Forth Place, Burntisland (2026)

02/09/2026

🧠 Your thoughts are a bit like your phone’s algorithm…

Have you ever searched for something online , maybe a new sofa, a holiday, or even a washing machine and suddenly it feels like your entire internet is filled with adverts for it?

That’s because your phone is learning what you pay attention to.

Our minds can work in a similar way.

The more attention we give a particular thought, the more our brain learns:

“Ah… this must be important. Give them more of this.”

So, if you repeatedly engage with thoughts like:

❌ “What if something goes wrong?”
❌ “What if they’re upset with me?”
❌ “I need to figure this out.”
❌ “Why am I having this thought?”
❌ “What if this thought means something about me?”

…your brain can become increasingly tuned in to finding more of them.

And this is especially true with intrusive, upsetting or anxiety-provoking thoughts.

But there’s another option.

You don't have to like the thought.
You don't have to agree with it.
And you don't have to make it disappear.

Instead, you can practise noticing it:

“There’s that thought again.”

Allow it to be there without getting pulled into analysing, solving or arguing with it.

Then gently bring your attention back to what is happening right now.

👀 What can you see?
👂 What can you hear?
🖐️ What can you feel?
👃 What can you smell?
👅 What can you taste?

Or simply return your attention to whatever you were doing, your conversation, your work, your walk, your child, your cup of coffee.

At first, your mind may keep bringing the thought back.

That's okay.

Each time you notice it and choose not to feed it with more attention, you're practising a different response.

Just like your phone eventually stops showing you washing machine adverts when you stop searching for washing machines…

your brain can learn that not every thought needs your attention.

💭 You are not your thoughts. And you don't have to give every thought your attention.

The aim isn't to control your mind.

It's to become better at choosing where your attention goes.

25/08/2026

CBT and ADHD: it’s not about changing who you are.

Whether you have been formally diagnosed with ADHD, are currently waiting for an assessment, or simply feel pretty certain that ADHD explains many of your lifelong experiences, CBT can help you better understand yourself and the areas of life you may be finding difficult.

The aim isn't to get rid of your ADHD or change the parts of you that make you who you are.

Instead, therapy can provide a space to explore your experiences and understand the impact they may have had on the way you see yourself.

For many people, particularly those who are diagnosed later in life, years of being labelled as “lazy”, “problematic”, “careless” or “not trying hard enough” can leave a lasting mark.

Over time, these experiences may contribute to difficult beliefs and rules such as:

“I'm not good enough.”
“I have to work harder than everyone else.”
“If I make a mistake, I've failed.”
“I need to get everything right.”

These beliefs can contribute to low self-esteem, shame, perfectionism, and setting incredibly high or unrealistic standards for yourself.

CBT can help you explore where these beliefs and rules have come from, whether they are still serving you, and how you might develop a more balanced and compassionate way of seeing yourself.

Alongside this, therapy can also focus on practical strategies for the areas you find most challenging day to day, such as:

✨ Planning and organisation
✨ Procrastination and task initiation
✨ Managing stress and overwhelm
✨ Emotion regulation
✨ Developing routines that work with your brain rather than against it

The goal isn't to make you less ADHD.

The goal is to help you understand yourself better, reduce any shame that may have built up over the years, and find ways of living that feel more manageable, compassionate and authentic to you.

You don't need to be “fixed”. Sometimes, understanding yourself is where the real change begins.

20/08/2026

Therapy isn’t one-size-fits-all 🧠💛

At Rae’s Anatomy Mind and Movement, we believe good therapy starts before the first intervention.

We don’t simply sit down, talk about what’s happening and hope things improve. We take the time to understand what is maintaining the problem and what treatment is most likely to help you.

🔎 1. We assess the problem
We explore your symptoms, history, difficulties and goals to identify the main issue and understand what is keeping it going.

🧩 2. We formulate together
We use evidence-based psychological models to make sense of your difficulties. For example, Beck’s model may help us understand depression, while Salkovskis’ model can be used to understand OCD. The formulation helps guide what we actually need to work on.

🌱 3. We consider readiness for change
Therapy involves change, and change can be difficult. We consider where you are in your journey, what you feel ready to work on and what might get in the way.

🤝 4. We prioritise the therapeutic relationship
One of the most important parts of therapy is the relationship between you and your therapist. You need to feel safe, understood and able to be honest. And sometimes, despite everyone’s best efforts, we simply aren’t the right match, and that’s okay.

Why might therapy not work?

Sometimes it isn't because you have failed at therapy.

It could be because:

• The therapist isn't the right fit for you
• The treatment approach isn't appropriate for your difficulties
• Therapy is too unstructured or doesn't provide practical strategies
• You aren't yet ready to make the changes required
• Important information is being held back because it feels too difficult or embarrassing to share
• The strategies discussed aren't being practised between sessions
• Expectations about how quickly change should happen aren't realistic
• There are external circumstances that therapy alone cannot change

Therapy isn't a magic fix. It is a collaborative process.

Your therapist brings knowledge, structure, evidence-based techniques and guidance. You bring your experiences, honesty, willingness to explore difficult things and a commitment to trying new approaches outside of sessions.

And sometimes, the most therapeutic thing we can do is recognise that a particular approach or therapist isn't right for you, and help you find what is.

The goal isn't simply to provide therapy. It's to provide the right therapy for the right person, at the right time. 💛

17/08/2026

5 Simple Steps to Live a More HARMONIOUS Life 🌈✨

But first… what do we mean by harmony?

Harmony is about finding a sense of inner peace, calm, contentment and balance, while also creating healthy, fulfilling relationships and a sense of equilibrium across the different areas of your life.

It doesn’t mean that life will always be calm or that you’ll never experience stress, disappointment or difficult emotions. Harmony is about learning how to navigate these experiences without losing yourself in them. 💛

Here are 5 simple ways to start creating more harmony in your life:

1. 🌱 Reframe success and failure
Try to see experiences as opportunities to learn, rather than labelling them simply as a success or failure. Ask yourself: What can I learn from this? What would I do differently next time?

2. 🦋 Focus on your own journey
Try not to measure your happiness against someone else’s highlight reel. Set boundaries around social media, unfollow accounts that leave you comparing yourself, and choose to follow people who genuinely inspire, educate or motivate you.

3. 🌿 Come back to the present
Notice when your mind is caught up in “what if…” or “if only…”. The past has already happened and the future hasn’t happened yet. Gently bring your attention back to what is happening right now.

4. 🤍 Choose relationships that nourish you
Healthy relationships should allow you to feel respected, supported and able to be yourself. Pay attention to the people who leave you feeling safe, valued and energised — and create boundaries where relationships consistently affect your wellbeing.

5. 🧘‍♀️ Make space for yourself
You don’t always have to be doing, achieving or caring for someone else. Prioritise time to pause, reflect and recharge. Even a few quiet minutes each day can make a difference.

✨ Remember: harmony isn’t about creating a perfect life. It’s about creating a life that feels aligned with what matters to you.

What is one small change you could make this week to bring a little more harmony into your life? 🌈

06/08/2026

Have you ever noticed how two people can experience the exact same situation, but feel completely differently about it?

Imagine two people walking into a room where no one says hello.

💭 One person thinks, "They don't like me." They feel anxious, stay quiet, and leave believing, "I'm unlikable."

💭 The other thinks, "Maybe they're busy or didn't notice me." They feel calm, start a conversation, and leave having enjoyed the evening.

The situation is exactly the same. The difference lies in the meaning our minds give it.

In CBT, we understand that our thoughts are influenced by our core beliefs—deeply held ideas about ourselves, other people, and the world. These beliefs aren't something we're born with; they're shaped by our life experiences, relationships, and the messages we've received over time.

If someone has developed a belief such as "I'm unlovable" or "I'm not good enough," they're more likely to interpret situations through that lens. Someone with a more balanced belief may see the very same situation quite differently.

✨ CBT isn't about forcing positive thinking or pretending everything is okay. It's about becoming curious about our thoughts, understanding where they come from, and asking whether they're the only possible explanation. As we begin to challenge unhelpful beliefs, we create space for more balanced thinking and healthier emotional responses.

You don't have to believe every thought that pops into your mind. Sometimes, changing the story we tell ourselves can change how we experience the world. 🌿

29/07/2026

There are still a couple of appointments available with our Clinical Associate in Applied Psychology, Jana next Wednesday, 5th August, in Burntisland at Rae's Anatomy Physiotherapy.

If you've been thinking about starting Cognitive Behavioural Therapy (CBT), this could be the perfect opportunity to see whether it's the right approach for you.

Your initial 50-minute consultation is designed to help you gain a better understanding of what you're experiencing. Together, you'll explore:

✨ A comprehensive psychological assessment to understand what may be contributing to the way you're feeling.

✨ Psychoeducation to help make sense of your thoughts, emotions and behaviours.

✨ The beginnings of a personalised formulation – starting to piece together the puzzle of your story and understand how your experiences may be connected.

✨ Your goals for therapy and what you'd like to achieve.

✨ Most importantly, the chance to meet your therapist and see whether it feels like the right fit for you.

Taking the first step can often be the hardest, but you don't have to figure everything out on your own.

📍 Burntisland @ Rae's Anatomy Physiotherapy
🗓️ Wednesday 5th August
⏰ Appointments available at 12:30 pm and 1:30 pm (morning appointments could be available too)
💷 £75 | 50-minute sessions

If you'd like to book, send us a message or get in touch via our website. We'd be happy to answer any questions you may have. 💚

23/07/2026

Receiving feedback like this is such a lovely reminder of why I do what I do. 💚

I'm so grateful to every client who trusts me with their story. It's a real privilege to walk alongside people as they make sense of their experiences, develop new skills, and begin to see themselves with greater compassion.

Thank you to my client for these incredibly kind words, they truly mean a lot!

21/07/2026

💙 An Exciting New Chapter 💙

I'm so excited to share some wonderful news!

As many of you know, Sara Rae - Psychological Therapy Fife is part of Rae's Anatomy Physiotherapy which will soon be ⭐ Rae's Anatomy Mind and Movement Ltd, our newly formed limited company, where my husband, Marcus, and I have brought together our two professions to care for both the body and the mind 🌱

Marcus continues to provide expert physiotherapy and manage the physiotherapy services, while I lead our psychological therapy service. Our vision has always been to create a place where people can access compassionate, evidence-based care for their physical and mental wellbeing under one roof 🙌

As our therapy service continues to grow, I'm delighted to welcome Jana to the team as our second Clinical Associate in Applied Psychology (CAAP).

~ Jana has over five years' experience working within NHS mental health services, providing Cognitive Behavioural Therapy (CBT) for anxiety, low mood and other common mental health difficulties. She offers a warm, compassionate and personalised approach, helping people understand what's keeping them stuck and develop practical skills for lasting change.

Jana is also a certified yoga teacher with over 13 years' experience and may incorporate gentle body-based principles into therapy where appropriate 🧘‍♀️

✨ Appointments with Jana will be available from August at our 📍Burntisland clinic

I'm incredibly proud of how far we've come and so grateful to everyone who has trusted us with their care. Your support has allowed us to grow, and I couldn't be happier to welcome Jana to the team so we can help even more people across Fife.

If you'd like to book an initial consultation or find out more, please get in touch through:

📧 [email protected]

or call 📞 07445839224

Here's to the next chapter of Rae's Anatomy supporting healthier bodies, healthier minds, and healthier lives 💙

08/05/2026

Fridays are my favourite, working alongside my husband, both of us back-to-back with clients all day. But in the middle of the chaos, we steal 15 minutes for a cuppa, a kiss, and a moment to ground each other before the next round begins. We both truly love what we do, and building a family business together makes it even more special 🥰

01/05/2026

Perfectionism, what people think it is vs what it really feels like.

What people often see:

Someone who is organised.
Someone who works hard.
Someone who has high standards and cares deeply.

What it can feel like on the inside:

Like you’re never quite doing enough.
Like there’s always something you could have done better.
Like resting has to be earned.
Like getting it wrong might say something about who you are.

Perfectionism isn’t really about being “perfect.”
It’s often a way of trying to stay safe, from criticism, from disappointment, from feeling not enough.

🌱 Where it can come from:

Sometimes it begins early, in environments where love, praise, or safety felt linked to achievement or “being good.”
Sometimes it develops when mistakes were criticised, or when expectations (spoken or unspoken) felt very high.
Sometimes it grows in people who had to take on a lot of responsibility, or who learned to keep things together for others.
And sometimes it simply comes from being someone who feels things deeply and wants to do well, in a world that can be quick to judge.

💬 Underneath, there are often quiet limiting beliefs like:

- “If I make a mistake, I might be judged or rejected.”
- “I have to get things right to be accepted.”
- “If I let my standards drop, everything will fall apart.”
- “Other people expect more from me than I can give.”

And over time, that can be really heavy to carry.

It can look like:

Overthinking and second-guessing.
Putting things off because it feels too much to start.
Finding it hard to switch off or relax.
Being much harder on yourself than you would ever be on someone else.

It can also show up in relationships, sometimes as pressure, sometimes as distance, sometimes as feeling like things have to be a certain way.

If any of this resonates, you’re not alone and it makes sense that this pattern developed in the first place.

👉A few gentle questions that will help you determine if you struggle with perfectionism:

- Do I feel uneasy or on edge when things aren’t “just right”?
- Do I hold myself to standards I wouldn’t expect from others?
- Do I find it hard to feel satisfied, even when things go well?
- Do I have quite fixed ideas about how things “should” be done?

There’s nothing wrong with caring or wanting to do well.

But you deserve space to be human in it too.

Little by little, it’s possible to soften the edges, not by lowering your worth, but by loosening the pressure around it.

You don’t have to earn rest. You don’t have to earn enough-ness. 💛

Sara Rae - Psychological Therapy Fife

02/09/2026

25/08/2026

20/08/2026

17/08/2026

06/08/2026

29/07/2026

23/07/2026

21/07/2026

08/05/2026

01/05/2026

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