ANNABELLE PSYCHOLOGY
周泳伶临床心理诊所
clinical psychologists
Simple, practical DBT strategies to help teens pause, regulate emotions, and make more thoughtful choices in everyday situations
Impulsivity is common in teens, but it can be managed. Learn simple DBT skills that help teens regulate emotions, build self-control, and make better decisions.
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A gentle, low-effort writing routine to help you process thoughts, reduce overwhelm, and reconnect with your emotions
Journalling can support emotional processing and reduce overwhelm in depression. Learn a simple 10-minute routine to help you express thoughts and build self-awareness.
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A practical guide to understanding mood patterns, spotting early warning signs, and using simple tools to support emotional wellbeing.
Mood tracking is a simple yet powerful way to better understand your emotional patterns, especially when managing bipolar disorder or depression. This guide explores how tracking your mood can help you recognise triggers, identify early warning signs, and support more informed decisions about your wellbeing. With practical methods to get started, it offers a gentle way to build self-awareness and take small, meaningful steps towards managing your mental health.
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Understanding how harsh self-talk deepens depression and how to gently shift towards a more compassionate and supportive inner voice.
Many people with depression experience a harsh inner voice that fuels shame and self-doubt. This article explores how self-criticism develops, how it maintains depressive cycles, and practical ways to respond with greater self-compassion. By learning to challenge negative self-talk and treat yourself more kindly, it becomes possible to build a healthier, more balanced relationship with yourself.
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Understanding the invisible side of OCD, where compulsions happen internally, and how therapy helps reduce anxiety and regain control.
Not all OCD compulsions are visible. For many individuals, the rituals happen quietly in the mind through reviewing, counting, or self-reassurance. These mental compulsions can be just as distressing and can keep the OCD cycle going. This article explains how internal rituals work and how evidence-based therapy like ERP helps individuals respond differently to intrusive thoughts.
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Understanding how specific phobias develop, why avoidance keeps fear alive, and how CBT helps people face feared situations with greater confidence.
Specific phobias can cause intense fear that feels automatic and hard to control, even when the actual danger is low. This article explains how phobias develop, why avoidance strengthens fear over time, and how Cognitive Behavioural Therapy helps people challenge anxious thoughts, face feared situations gradually, and regain confidence in daily life.
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Turning Worries Into What You Can Actually Influence
Feeling overwhelmed by worries you cannot fix? Learn how the spheres of concern, influence, and control can help you refocus on what you can change.
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Understand the “false alarm” and calm your nervous system safely
Panic attacks can feel frightening and sudden. Learn what your body is doing during a panic attack, why it happens, and how to respond with calming steps.
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How to grieve, rebuild confidence, and move forward
Friendship breakups can hurt as much as romantic ones. Learn why they feel so painful and how to cope with grief, self-doubt, and rebuilding connection.
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Grounding and breathing tools to calm your body fast
Panic attacks can feel terrifying, but they are your body’s alarm system misfiring. Learn simple, practical techniques to steady your breath and ground yourself.
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