Psychologist

info@runactiveminds.com

What We Can Offer

Relationships

Improving Relationships & Social Well-Being

Strong relationships are essential for mental well-being, academic success, and overall life satisfaction. Research shows that individuals with healthy social connections experience lower stress, increased emotional resilience, and improved cognitive functioning (Holt-Lunstad et al., 2010). Conversely, strained relationships can lead to higher anxiety levels, reduced focus, and emotional burnout (Baumeister & Leary, 1995).

The Impact of Relationship Challenges

Difficulties in relationships—whether with family, friends, or romantic partners—can significantly affect emotional and mental well-being. Studies indicate that unresolved interpersonal conflicts may lead to:

Increased stress and emotional distress – Chronic interpersonal conflict has been linked to higher cortisol levels and increased risk of anxiety and depression (Kiecolt-Glaser et al., 2005).
Lower academic and work performance – Relationship struggles can impact concentration, motivation, and decision-making abilities (Slatcher, 2010).
Reduced self-esteem and confidence – Negative social interactions can contribute to feelings of self-doubt and reduced emotional resilience (Orth et al., 2010).
Loneliness and isolation – Lack of supportive relationships has been associated with greater psychological distress and lower life satisfaction (Hawkley & Cacioppo, 2010).

How Can We Help?

Our coaching provides practical tools and psychological strategies to help individuals improve their relationships, set healthy boundaries, and communicate effectively.

Conflict Resolution & Effective Communication – Learn how to navigate difficult conversations, express needs clearly, and manage interpersonal challenges.
Emotional Regulation & Resilience Building – Develop skills to manage stress and emotional reactions in relationship conflicts.
Boundary Setting & Self-Advocacy – Understand the importance of personal boundaries and how to communicate them assertively.
Social Confidence & Relationship Management – Enhance social skills to build stronger friendships, professional networks, and meaningful personal connections.

Productivity and Work Efficiency

We help our clients address underlying factors that contribute to poor productivity and work efficiency. Such factors include dealing with procrastination, perfectionism, lack of focus, poor time management, distractions and ineffective work habits.

By teaching our clients a diverse range of science-based techniques in time management and planning, we help them to:

Prioritize better
Eliminate time wasters
Incorporate activities into their work routine that bring joy, satisfaction and a sense of accomplishment
Connect tasks to values and goals to develop a sense of purpose and intrinsic motivation
Leading to increased productivity and efficiency

These strategies are scientifically linked with increased confidence, job satisfaction and better work-life balance.

Self-Esteem

Self-esteem refers to whether you appreciate and value yourself. It is the subjective and emotional evaluation of your worth.

Your self-esteem develops and changes as a result of your life experiences and interactions with other people.

We help our clients by aiming to address the underlying factors that contribute to the low self-esteem of our clients and promote positive self-perception.

Our approach to enhancing our client's self-esteem and improving their overall well-being is founded on positive psychology, Cognitive Behavioural Therapy (CBT) and mindfulness-based interventions.

Anxiety

Everyone has feelings of anxiety at some point in their life that may cripple and suffocate one’s personal and professional growth.

According to the latest data from the National Institute of Mental Health, 31% of Americans will experience an anxiety disorder once during their lifetimes.

Anxiety is those mild or severe feelings of fear, worry, dread, and uneasiness, that may be characterised by irrational thoughts or concerns about future events or potential threats.

Common symptoms of anxiety include persistent worrying or rumination, restlessness, difficulty concentrating, muscle tension, fatigue and sleep disturbances.

We help clients to learn to identify and manage factors that contribute to their anxiety. We teach evidence-based practical techniques that break down the negative rumination loop, cultivate positive emotion, develop resilience, promote self-compassion and challenge negative thoughts.
By learning and practising these strategies, our clients can better manage anxiety symptoms, reducing their impact on daily life and enhancing their well-being.

Performance

We help clients develop and improve personal, professional and sporting performance by:

Addressing performance anxiety and self-doubt.
Challenging and reframing unhelpful thoughts
Develop effective coping strategies, and set realistic goals
Working to manage and reduce stress, improve focus, concentration and decision-making
Teaching how to make more intentional choices
Enhancement of mental resilience

Stress

We help clients take charge of their health and well-being.

While it is true that some stress is healthy and necessary, stress that interferes with our ability to get things done, relationships, quality of life, health and well-being, needs to be addressed and managed.

Stress can have many triggers that include and are not limited to; work deadlines, relationship problems, marriage, divorce, unpredictable events, financial problems, discrimination, and life changes.

Clients who are under stress experience mental and physical symptoms. They may feel more irritable, angry, fatigued, muscle pain, digestive troubles, and difficulty sleeping.

We help our clients understand their sources of stressors and teach them effective coping strategies, problem-solving skills, and behavioural techniques, such as time management techniques.

Clients learn deep breathing exercises to activate the body’s relaxation response and learn ways to regulate their emotions. This increases their ability to respond to their stressors with greater calmness and clarity and thus reduces the intensity and impact of stress-related emotions.

We also encourage clients to adopt more self-caring practices and flow activities that bring joy and meaning.

Procrastination

Procrastination is task-specific avoidance behavior, where we deliberately postpone or avoid completing a task despite knowing it may have negative consequences. This is a common challenge that affects many people at some point in their academic or personal lives.

For example, we may delay:

Preparing for exams
Completing assignments and coursework
Booking medical appointments
Handling financial responsibilities like tax returns

The Impact of Procrastination

Scientific research highlights that procrastination can lead to:

Increased stress, anxiety, and tension – Studies show that procrastinators suffer from higher stress levels and acute health problems compared to those who take action promptly (Argiropoulou et al., 2016; Gura, 2008).
Financial setbacks – Research suggests that 40% of people experience financial loss due to procrastination (Gura, 2008).
Health and well-being risks – Procrastinators tend to have poorer sleep, consume more alcohol, and have unhealthier eating habits (Argiropoulou et al., 2016; Gura, 2008).
Feelings of guilt, shame, and underachievement – Falling behind in coursework, missing deadlines, and not reaching personal potential can impact self-esteem and mental well-being.
Academic decline – Procrastination has been linked to poorer academic performance and lower grades (Kyung Ryung & Eun Hee, 2015).
Reduced quality of relationships – Delaying responsibilities and commitments can strain friendships, family relationships, and professional connections (Sirois et al., 2003).

How Can We Help?

We work with clients to identify and break procrastination patterns using evidence-based techniques, helping them develop long-term self-regulation skills and motivation.

Time Management & Reflection – Clients learn how to evaluate how they are spending their time and set realistic schedules.
Removing Distractions & Instant Gratification Triggers – We provide strategies to minimize distractions and overcome the tendency to seek short-term pleasure over long-term success.
Self-Regulation & Motivation Strategies – By adjusting task timelines, setting sub-goals, and implementing structured feedback loops, clients build momentum and accountability.
Corrective Feedback Techniques – We teach clients how to reflect on their progress, make adjustments, and sustain motivation effectively.

Confidence

Self-confidence is the belief that you have in yourself and your abilities. This can change depending on the situation. It is normal to feel very confident in some circumstances and then less confident in others.

We teach clients to identify, challenge and reframe negative thoughts, beliefs and self-talk that contribute to low self-confidence.

Clients then learn to recognise and utilise their unique strengths to develop greater self-confidence and belief in their abilities.

By working to cultivate a positive self-image and self-acceptance, clients begin to adopt a more positive outlook on themselves.

Furthermore, clients also develop a sense of self-efficiency, which is the ability to believe in one's ability to succeed in specific situations.