Yana Tushingham Psychology

Yana Tushingham Psychology Psychologist/ Life Coach supporting adults with mental health difficulties and encourage a growth mindset 🧠 Email to book 📥

I’ve recently added Pilates into my exercise routine, alongside running, walking and weight lifting — and it reminded me...
09/07/2026

I’ve recently added Pilates into my exercise routine, alongside running, walking and weight lifting — and it reminded me that different types of movement support our mental health in different ways 🤍

🏋️‍♀️ Weight lifting → builds confidence, self-esteem and a sense of achievement.

🏃‍♀️ Running/aerobic exercise → can boost mood, reduce stress and support emotional regulation.

🚶‍♀️ Walking (especially outdoors) → improve mood and sleep, reduces stress, and can interrupt cycles of overthinking.

🧘‍♀️ Pilates/mindful movement → supports relaxation, body awareness and stress relief.

By swapping one of my weight sessions for Pilates, I’ve noticed how much this balance helps me. Strength training makes me feel capable and strong, while Pilates gives me space to slow down and reset by regulating my nervous system. 🫀

The best exercise routine is one that meets your wellbeing needs, and fitness goals✨

As we head into the weekend, I’m sat in the sun reflecting… ☀️Many people tell me they spend their weekends/spare time s...
12/06/2026

As we head into the weekend, I’m sat in the sun reflecting… ☀️

Many people tell me they spend their weekends/spare time seeing people they don’t want to see, or they spend more time with them than they’d like to. This could be family, or friends etc.

I want you to remember your boundaries people!

Boundaries aren’t about keeping people out.

They’re about protecting your wellbeing, energy, and peace. All of which are protective factors for your mental health.

A boundary isn’t selfish because it disappoints someone else.

It’s self-respect.

You can care about others without sacrificing yourself.

The healthiest relationships don’t require you to abandon your own needs.

Protect your peace. It deserves a place in your priorities too.

Peace out this weekend ☮️ ✌🏻

14/04/2026

Sometimes therapy can look like this too! 😎🤘🏼☀️

Rumination…This is when we dwell on the past or future events over and over again. We often have questions about it, but...
13/03/2026

Rumination…

This is when we dwell on the past or future events over and over again. We often have questions about it, but have no answers, but we still try finding a solution by thinking about them on repeat.

This often is the maintaining factor of depression or anxiety, or a general feeling of unhappiness.

What can we do instead?

1. Notice possible patterns of when we ruminate, and schedule to do activities at this time that truly matter to you. Over time you start creating a life you want and that becomes your new focus.

1. Ground yourself using the 5 senses to bring you back to the present moment

01/03/2026

Do what you love.

Spend time with people you love.

Listen to your gut.

You have one shot at life.

This is not a drill.

Stop wasting time, and make it count.

🌊 🌷 🏝️ 🏃‍♀️🏋️‍♂️

Sunday diary planning! 📔 📖 “I don’t have time”…To go to the gym 🏋️To see my friend 👯‍♂️To see my family 🧑‍🧑‍🧒‍🧒I’ve hear...
15/02/2026

Sunday diary planning! 📔 📖

“I don’t have time”…
To go to the gym 🏋️
To see my friend 👯‍♂️
To see my family 🧑‍🧑‍🧒‍🧒

I’ve heard that a few times, and have also been guilty of using that phrase myself.

The truth is… if a tap in your house is spraying out water, and flooding your home, YOU WOULD HAVE TIME to fix it, because it is a priority. 🚰 🏡

We make time if something is a priority/ important to us.

Are you not doing that thing because it’s not important to you?

It may be worth asking yourself: what is truly important to me? Am I busy because I’m focusing on the right or wrong things? Do I need to rethink how I am spending my time?

I do have a lot of empathy for people who have busy schedules, BUT, sometimes we need to step back, reflect and reevaluate our schedules to match our needs and values in order to feel the most satisfied with life we possibly can. Doing so, may make us less, or more busy, but the key is, do things that matter!

Sunday may be a good time to reflect on your weekly schedule 🤗🤘🏼☀️

ADHD tips that actually work for most 🧠
✅ Systems that do the thinking:⏱️ If you can’t SEE time, it’s fake
Visual timers...
03/02/2026

ADHD tips that actually work for most 🧠

✅ Systems that do the thinking:

⏱️ If you can’t SEE time, it’s fake
Visual timers = instant upgrade

🧩 Make the task stupidly small
“Open laptop” counts. We celebrate that.

🔥 Bored whilst doing a task? Add chaos (the good kind)
Music. Movement. Snacks. Body-doubling.

🧍‍♂️ Move first. Think later.
Brains work better after bodies do stuff.

🏍️ A novel activity can boost mood.
Balancing routine tasks with a sprinkle of novel activities can increase dopamine levels. For example, going to a new cafe to do work, or going on a quad bike 👀

🗂️ Decide once, not 47 times
Routines > daily debates with yourself

💬 Be nice to your brain
Shame kills motivation. Compassion fuels it.

🛠️ Design for low-energy days
If it only works on good days, it doesn’t work.

👉 ADHD brains aren’t broken — they’re just running different softwares. Change your lifestyle so ADHD can be a strength 💿✨😎

“I’ll feel better when…”
When I go on holiday.
When I lose weight.
When I work less.when I get a better job…We often tie...
29/01/2026

“I’ll feel better when…”

When I go on holiday.
When I lose weight.
When I work less.
when I get a better job…

We often tie our wellbeing to external changes.

And yes — changing circumstances can help, and some more than others depending on the situation.

But here’s the bit we miss 👇

External change alone rarely fixes everything.

Why?

Because we don’t experience life as it is —
we experience it through our mind.

If your thinking leans toward negativity, catastrophising, or self-criticism,
even “good” situations can still feel heavy or not enough.

Same situation.
Different interpretation.
Very different emotional outcome.

So what actually helps?

🧠 Notice & challenge biased thoughts:

CBT shows that grounding thoughts in facts (not assumptions/our perspective) reduces anxiety and low mood.
Ask: What do I know for sure? What are the facts here? What is my opinion?

🧠 Stop fighting your mind:

Trying to suppress thoughts backfires.
Acceptance (ACT, mindfulness) = less struggle, less suffering, which gives our thoughts less power to control our emotions, and therefore our behaviours.

And yes — making these changes actually alter your brain, when practiced 🧐:

• strengthens regulation centres
• calms the threat system
• builds new neural pathways over time

You’re not “just thinking differently.”
You’re literally changing your brain.

This is why the ‘rich’/high performing people often say the reason for their success is their mindset. For instance, their strong work ethic is often just as strong from their first job to their current role.

💬 Sometimes the goal isn’t to wait for life to change —
it’s to change how your mind meets life.

P.s. this is a picture of a sunrise I took this week. Some would say it’s pretty, average, or rubbish.

What would you say it is?

Is your thinking bias getting in the way of your thinking? 🌅

Breaking the stigma of therapy.You don’t need to hit rock bottom to benefit from therapy.Feeling stuck, overwhelmed, or ...
27/12/2025

Breaking the stigma of therapy.

You don’t need to hit rock bottom to benefit from therapy.

Feeling stuck, overwhelmed, or disconnected from yourself are just a few reasons to attend therapy/coaching.

Therapy can be a space to understand patterns, reduce stress, and make changes before things reach breaking point 🌷 😌 🌊

Address

Exeter

Telephone

0402797906

Website

Alerts

Be the first to know and let us send you an email when Yana Tushingham Psychology posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Yana Tushingham Psychology:

Shortcuts

Share

Category