Counsellor's Corner

Learning to Notice, Not Judge

Life can be pretty noisy sometimes, and our thoughts can easily take over without us even realising. Whether it is "I'm not good enough," "I always mess things up," or "What if something goes wrong?" – these kinds of thoughts can show up a lot, especially during stressful moments.

One approach I often use with students is called Acceptance and Commitment Therapy (ACT). It focuses on helping us notice our thoughts without getting tangled in them.

 Rather than pushing the thoughts away or getting stuck in them, we learn to step back and simply notice them for what they are – thoughts.

Here is a simple tool I share:

“I’m having the thought that…”

When a tricky thought shows up, try putting this phrase in front of it. So instead of thinking “I’m going to fail,” try saying to yourself:

“I’m having the thought that I’m going to fail.”

It sounds small, but it can make a big difference. It reminds us that thoughts are not facts, and we do not always have to believe everything our mind tells us.

Another helpful strategy is to get back into the present moment with a grounding exercise like the 5-4-3-2-1 technique:

• Name 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

It is a great way to pause and reconnect with what is *actually* happening around you, rather than what your mind is spiralling into.

If your child ever feels stuck in their thoughts or emotions, these are great little tools to try together at home. And if they ever need support, I am always here to listen.

Take care,

Mrs Ebony Kriedemann

School Counsellor