Project Even Keel

Project Even Keel Hi! I'm Carina.

Carina TS | Mindfulness & therapy for anxious, overwhelmed, unfulfilled modern humans
Slow down, find balance and purpose, reduce suffering - through evidence-based Mindfulness and Acceptance and Commitment Therapy - made simple, enjoyable, and practical I mainly work as a BABCP-Accredited Senior Cognitive Behavioural Therapist in the UK's National Health Service (NHS), and I'm also a university c

linical and research supervisor. In my private practice, Project Even Keel (https://www.projectevenkeel.com), I offer Mindfulness and Acceptance and Commitment Therapy (ACT) services for anxious, overwhelmed, and unfulfilled modern humans - to help everyone who wants to get unstuck - from worrying, overthinking, avoidance, overwhelming emotions, and many other things that may be holding you back - through accessible, applicable, and engaging Mindfulness and Acceptance and Commitment (ACT) courses and sessions. I have a background in psychology and clinical neuroscience, and experience in academic research, clinical roles, and healthtech - the common thread probably being that I'm curious and I love solving the puzzles we humans come with, bringing integrity, genuineness, and humour. As much as I love what I do, I love other things too - so, I also read fiction books, consume culture (a fancy way of saying I like things like museums, theatre, and music), take photos, appreciate quirkiness, ask questions, and spend time with dogs (mostly my one and only Calli, the golden retriever girl).

Little changes can make a big difference.I'm not one to pathologise normal life. Life is hard already, without thinking ...
11/05/2024

Little changes can make a big difference.

I'm not one to pathologise normal life. Life is hard already, without thinking there's something wrong with you - because there's still such a stigma when it comes to mental health.

It's much more about the impact of whatever is difficult for you right now on your life. On the life you want to live, on the person you want to be.

If things aren't quite aligning, you could probably do with some help - no matter whether you meet criteria for a mental health diagnosis or not.

So, have a think, see where you are, and consider making a change sooner rather than later.
......

🐾 Follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning - from a
mindfulness teacher and senior psychotherapist

🌞 Head to my website to find out more, book a free consultation, or straight to an ACT or mindfulness 1:1 session or drop-in - https://www.projectevenkeel.com (in bio)

📩 DM me or email me with any questions!
......

-basedstressreduction

If you stop trying NOT to overthink and focus on disengaging from overthinking, you'll get far ✨️That's the main take-aw...
03/05/2024

If you stop trying NOT to overthink and focus on disengaging from overthinking, you'll get far ✨️

That's the main take-away of this post.

Stop fighting what's already here.

Start learning how to handle it differently.

🌱 If that sounds at least a bit interesting, this account, and what I offer, may be for you.
......

🐾 Follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning - from a mindfulness teacher and senior psychological therapist

🌞 Head to my website to find out more, book a free consultation, or straight to an ACT or mindfulness 1:1 session or drop-in - https://www.projectevenkeel.com (in bio)

📩 DM me or email me with any questions!
......

-basedstressreduction

If when reading this, your mind goes 'nope', that's your sign that you need it more than you thought!If every day seems ...
27/04/2024

If when reading this, your mind goes 'nope', that's your sign that you need it more than you thought!

If every day seems like groundhog day, days and weeks fly by, you're exhuasted, overwhelmed, worrying, rushing, tense - this is for you.

I recently took part in a mindfulness retreat - where I did all of the things in the post for 5 days. Now, of course I had taken time off work and had told my close ones I was doing it, so it was different. But 1 day may be easier - why not give it a go, as an experiment?

So you start giving yourself the gift of space. Of slowing down. Of getting unstuck. Of getting to know your mind and body in a different way.

🌱 If that sounds at least a bit interesting, this account, and what I offer, may be for you.
......

🐾 Follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning - from a senior psychological therapist and mindfulness teacher

🌞 Head to my website to find out more, book a free consultation, or straight to an ACT or mindfulness 1:1 session or drop-in - https://www.projectevenkeel.com (in bio)

📩 DM me or email me with any questions!
......

-basedstressreduction

Which one is it for you? Maybe more than one?🌿 You are absolutely not alone - it's how modern life has evolved.🌿 But! Th...
22/04/2024

Which one is it for you? Maybe more than one?

🌿 You are absolutely not alone - it's how modern life has evolved.
🌿 But! That doesn't mean we can't do anything about it.

✨️ Cue me coming in and gushing about mindfulness - as a mindfulness teacher and senior psychotherapist.
✨️Mindfulness is all about knowing what you're experiencing, as it happens - so instead of being stuck on autopilot, you get the choice to respond in wiser ways.

🌱 If that sounds at least a bit interesting, this account, and what I offer, may be for you.
......

🐾 Follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning

🌞 Head to my website to find out more, book a free consultation, free mindfulness course orientation session, or straight to an ACT or mindfulness 1:1 session or drop-in - https://www.projectevenkeel.com (in bio)

📩 DM me or email me with any questions!
......

-basedstressreduction

Our brains are well-intentioned, but a bit clumsy.🌿 They're trying to keep us safe and increase our chances of survival ...
19/04/2024

Our brains are well-intentioned, but a bit clumsy.

🌿 They're trying to keep us safe and increase our chances of survival - like they did 200,000 years ago.
🌿 But we live today, so their methods are a bit outdated - and they end up increasing our suffering.
🌿 The saying goes, the purpose of our brains has been to keep us safe and alive, not happy.

So what can we do about it?

Firstly, notice and ackowledge when this stuff happens.

✨️ How? One way to start getting grips with this is to just take a blank piece of paper and a pen, set your timer to 1 minute - and the that minute, write down everything you notice, anything that grabs your attention. You'll be basically practising mindfulness in writing.

Let's see how you get on!

🌱 If that all sounds at least a bit interesting, this account, and what I offer, may be for you.
......

🐾 Follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning

🌞 Head to my website to find out more, book a free consultation, free mindfulness course orientation session, or straight to an ACT or mindfulness 1:1 session or drop-in - https://www.projectevenkeel.com (in bio)

📩 DM me or email me with any questions!
......

-basedstressreduction

Which one do you relate to the most? It's 1 and 6 for me.There are lots of ways to understand stress.Biologically, we th...
15/04/2024

Which one do you relate to the most? It's 1 and 6 for me.

There are lots of ways to understand stress.

Biologically, we think about things like stress hormones sych as cortisol but also about long-term effects such as weaker immune systems.

Psychologically, we think about things like impaired executive function (things like planning, decision-making etc.)

Evolutionarily but also biologically and psychologically, we think about the fight-flight-freeze-flop-friend/fawn response (yes there are 5!).

Don't get me started on how we can understand stress from a sociological perspective - both when we think about people from disadvantaged backgrounds who are exposed to more stressors, and when we think about our more-more-more-always-on-the-rush modern society.

But all in all, to even begin to address stress, we need to recognise it first, right? How can you address something you don't even know it's there or how it shows up?

So, this is my little contribution, for Stress Awareness Month, but also for a world where there is so much suffering, on the biggest, and the smallest scale.

🌱 If yiu resonate with that even a little bit, then this account, and what I offer, may be for you.
......

🐾 Follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning

🌞 Head to my website to find out more, book a free consultation, free mindfulness course orientation session, or straight to an ACT or mindfulness 1:1 session or drop-in - https://www.projectevenkeel.com (in bio)

📩 DM me or email me with any questions!
......

-basedstressreduction

Spend 10 minutes to write down 3 ways you could slow down and simplify your life! When you hear "slow down" and "simplif...
12/04/2024

Spend 10 minutes to write down 3 ways you could slow down and simplify your life!

When you hear "slow down" and "simplify your life", it's easy to just dismiss it.
🌿 It's abstract.
🌿 It takes brain power to "de-abstract" it and make it more specific and applicable to you.
🌿 It's easier to survive in the status quo - familiarity is easier.

But what if you sat down for the next 10 minutes and wrote down some of the times you know you rush during your day, or some of the times things get more complicated than they need to, or some of the times you're never present - and set the intention to do the opposite?

🌱 If you rush to work, set an intention to slow down.
🌱 If you never know what email to reply to first, set an intention to look away from the screen, take a breath, and if you still don't know, maybe start with an easy win.
🌱 If you get lost in your head planning the next day when your partner or housemate tells you about their day, set an intention to stop, and look at their face, and listen to their words.

✨️ Remind yourself of these intentions every morning - a phone reminder or alarm, a calendar notification, or a post-it will do.

🐾 Follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning.
.....

Save this to remind yourself it's not that complicated!🌿 In fact, that's pretty much it. 🌿 Simple? Maybe.🌿 Easy? Not rea...
03/04/2024

Save this to remind yourself it's not that complicated!

🌿 In fact, that's pretty much it.

🌿 Simple? Maybe.

🌿 Easy? Not really.

🌱 But it helps to remember that all you need to do is notice what's already there - rather than change anything. 🌱

Can it help you?

🌱 Most likely yes - especially if you're always rushing, anxious, overwhelmed, stuck. Even if not much can be changed externally, what if you could change how you respond to it all? What if you could get to know your mind in a different way, so you don't get in your own way?

🌱 If that sounds at least a bit interesting, this account, and what I offer, may be for you.

🐾 So, follow for tidbits, tricks, everything anxiety, stuckness, overthinking, rushing, avoiding - and slowing down, finding balance and meaning
......

🌞 Head to my website to find out more, book a free consultation, free mindfulness course orientation session, or straight to an ACT or mindfulness 1:1 session or drop-in - https://www.projectevenkeel.com (in bio)

📩 DM me or email me with any questions!
......

-basedstressreduction

Want to find balance, slow down, and get unstuck?✨️ The Mindfulness-Based Stress Reduction (MBSR) may be just the thing ...
29/03/2024

Want to find balance, slow down, and get unstuck?

✨️ The Mindfulness-Based Stress Reduction (MBSR) may be just the thing for you.

🌿 Mindfulness changed so much in how I see myself and the world.
🌿 Now I get to witness how it changes people I share it with - how much more settled they feel, and how much more meaningful and rich their lives become.

If you're ready to at least consider giving it a go - I'm Carina, a senior psychological therapist, mindfulness teacher, and fellow anxious person who was also stuck in the daily grind.

Until mindfulness. So...

📣 I'm running an online MBSR course (Mindfulness-Based Stress Reduction, the OG mindfulness course) starting 29 April - with a FREE orientation session on 22 April. Give it a go with me, even if you're a complete beginner!

✨️ Get unstuck from overthinking, worrying, criticising yourself
✨️ Get to know your mind differently - learn about how you react to stress or adversity, how this plays out in your relationships - and how to change this in a kind, present, authentic way

🌞 Head to my website to find out more and book your FREE MBSR orientation session - https://www.projectevenkeel.com (in bio)
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Neurodiversity Celebration Week late-comer 😶 🤗I've been 'cooking' this post for a while but life had other plans. Better...
25/03/2024

Neurodiversity Celebration Week late-comer 😶 🤗

I've been 'cooking' this post for a while but life had other plans. Better late than never?

🌿 We know that neurodivergent people often end up dropping out of mindfulness courses because it doesn't work for them - and then feel ashamed or guilty about it.

🌿 It's not the fault of the neurodivergent person - it's just that neurodivergent minds work, well, differently (duh), and instructions and/or teachers may not have caught up.

🌿 There are things that can help the process, like these tips I've shared.

If you are neurodivergent and also want to give yourself the gift of:
✨️ Space
✨️ Slowing down
✨️ Getting unstuck from overthinking, worrying, and criticising yourself
✨️ Getting to know your mind in a different way - like learning about your patterns of reactivity to stress and adversity and how they play out in your life and relationships

Then... a mindfulness course may be for you.

📣 And I just happen to be running an online MBSR course (Mindfulness-Based Stress Reduction, the OG mindfulness course) starting 29 April - with a FREE Orientation session on 22 April, 6pm UK time. Give it a go with me, even if you're a complete beginner!

🌞 Head to my website to find out more, book the course, or a free consultation - https://www.projectevenkeel.com (in bio)

🐾 Follow me on for more info about the course, and also mindfulness, slowing down, getting unstuck tidbits
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