self-care Archives - Rostyslav Shemechko

Allow Yourself To Pause

You don’t have to earn rest. You don’t have to be productive every hour. You don’t have to have it […]

Did you know you can improve your mood with gentle reframing? Notice negative thoughts about winter (for example, “I’ll never

Did you know that sleep isn’t just rest for the body? It’s our daily rhythm in motion. Our circadian clock,

Try a different approach to planning. Let yourself decide what really matters. In therapy, we often talk about values-based planning

Do you believe that psychotherapists can “fix” you? In reality, therapists guide and equip you with tools; you’re the agent

Suffering from insomnia and tired of common tips to fall asleep? Did you know that a brief, controlled cold exposure

Try starting your day with a brief planning ritual: jot down 3 achievable tasks, plus one “buffer” activity to protect

As a psychotherapist, I believe empathy is a strength – when it’s practiced with healthy boundaries. Empathy helps people feel

Have you ever tried progressive muscle relaxation (PMR)? It can help you reduce stress and relax. Start by tensing and

Did you know that reading for just 20-30 minutes a day can help reduce stress and boost mood? In psychotherapy,

Have you heard about a psychological pattern where individuals doubt their accomplishments and fear being exposed as a “fraud?” It’s

At the end of each day, take a moment to reflect and write down three things you are grateful for.