Sara Rae - Psychological Therapy Fife

05/10/2026

🌿 Come and take a look inside our home therapy space in Pitlessie, Cupar....

It’s been so exciting transforming what was once simply our garden storage cabin into this calm, welcoming and completely private therapy space. 🤍

We wanted to create somewhere that feels comfortable and relaxed, a peaceful space away from the busyness of everyday life, right here in the heart of Pitlessie.

I’m delighted to now be welcoming clients here for psychological therapy, and appointments are currently available.

If you’ve been thinking about therapy but aren’t quite sure where to start, I also offer a free 20-minute face-to-face consultation. It’s an opportunity to meet me, see the space, ask any questions and get a feel for whether therapy with me might be right for you.

💬 Get in touch if you’d like to arrange a free consultation or find out more.

Sara 🤍

30/09/2026

22/09/2026

✨ A little space to talk, without any pressure. ✨

We’re offering a free 20-minute consultation with Jana tomorrow, Wednesday 23rd September at 2:30pm, in Burntisland.

Jana is a Clinical Associate in Applied Psychology (CAAP) who offers evidence-based psychological therapy with a warm, supportive and collaborative approach.

A consultation is a chance to have a chat about what’s been going on, ask any questions you may have and explore whether therapy might be helpful for you, with no obligation to book further sessions. 🤍

If you’ve been thinking about reaching out but aren’t quite sure where to start, this could be a gentle first step.

📍 Burntisland, Rae's Anatomy Physiotherapy, Old Station Buildings
🗓 Wednesday 23rd September
⏰ 2:30pm
💚 Free 20-minute consultation

Send us a message if you’d like to book the appointment.

21/09/2026

Why do we assess and diagnose before starting CBT? 🧠

One of the most important parts of psychological therapy is taking the time to properly understand what someone is experiencing before deciding how best to help.

When we talk about assessment and diagnosis, we’re not putting someone in a box or defining them by a label.

For example, someone might experience health anxiety, depression, OCD or body dysmorphia. Understanding what is happening helps us identify the most appropriate, evidence-based treatment.

We explore what you're experiencing, how it affects your life, when it may have started and what might be maintaining it. We then work together to formulate your difficulties, making sense of how your experiences, thoughts, feelings and behaviours connect.

This formulation guides our CBT, allowing us to use strategies that are evidence based and specifically suited to your difficulties.

Ultimately, the aim isn't simply to give you a diagnosis. It's to help you understand what you're experiencing and learn ways to change it, so that it has less impact on your life. ❤️

📍 Appointments currently available:
• Mondays - Pitlessie, Cupar
• Wednesdays & Fridays - Burntisland

Online appointments are also available.

If you'd like to find out more or arrange an appointment, feel free to get in touch. 🌿

13/09/2026

🌿 A little reminder from holiday…

Sometimes we don’t realise just how much we’ve been carrying until we finally slow down.

Being on holiday isn’t simply about getting away from work. It can give our minds an opportunity to step out of the constant cycle of doing, planning, responding and worrying.

When we slow down, our nervous system gets a chance to settle. We have more space to notice what we need, reconnect with the people around us, enjoy the present moment and simply be, without constantly thinking about what comes next.

And perhaps most importantly, rest doesn't need to be earned by reaching the point of exhaustion.

We don't have to wait until we're completely burnt out before we're allowed to pause.

So, while we're enjoying some sunshine, good food and family time in Greece 🇬🇷, I'm trying to remind myself that taking time to recharge isn't being unproductive.

Rest is part of looking after ourselves, too. 🤍

What would it look like for you to give yourself a little more permission to slow down?

07/09/2026

✨ A little sneak peek of our new home clinic in Pitlessie ✨

My husband Marcus and I have spent the last few months transforming our garden cabin into a warm, calm and welcoming space for psychological therapy and physiotherapy. 🏡🤍

There are still a few little bits of decorating to finish and some final touches to add, but I was far too excited to wait any longer before showing you! 😍

It’s been a real labour of love, and we’re so pleased with how it’s coming together. Our aim was to create a space that feels comfortable, private and peaceful, somewhere you can feel completely at ease.

We can’t wait to welcome you into the new space! 🌿✨

More photos coming soon… 👀

02/09/2026

🧠 Your thoughts are a bit like your phone’s algorithm…

Have you ever searched for something online , maybe a new sofa, a holiday, or even a washing machine and suddenly it feels like your entire internet is filled with adverts for it?

That’s because your phone is learning what you pay attention to.

Our minds can work in a similar way.

The more attention we give a particular thought, the more our brain learns:

“Ah… this must be important. Give them more of this.”

So, if you repeatedly engage with thoughts like:

❌ “What if something goes wrong?”
❌ “What if they’re upset with me?”
❌ “I need to figure this out.”
❌ “Why am I having this thought?”
❌ “What if this thought means something about me?”

…your brain can become increasingly tuned in to finding more of them.

And this is especially true with intrusive, upsetting or anxiety-provoking thoughts.

But there’s another option.

You don't have to like the thought.
You don't have to agree with it.
And you don't have to make it disappear.

Instead, you can practise noticing it:

“There’s that thought again.”

Allow it to be there without getting pulled into analysing, solving or arguing with it.

Then gently bring your attention back to what is happening right now.

👀 What can you see?
👂 What can you hear?
🖐️ What can you feel?
👃 What can you smell?
👅 What can you taste?

Or simply return your attention to whatever you were doing, your conversation, your work, your walk, your child, your cup of coffee.

At first, your mind may keep bringing the thought back.

That's okay.

Each time you notice it and choose not to feed it with more attention, you're practising a different response.

Just like your phone eventually stops showing you washing machine adverts when you stop searching for washing machines…

your brain can learn that not every thought needs your attention.

💭 You are not your thoughts. And you don't have to give every thought your attention.

The aim isn't to control your mind.

It's to become better at choosing where your attention goes.

25/08/2026

CBT and ADHD: it’s not about changing who you are.

Whether you have been formally diagnosed with ADHD, are currently waiting for an assessment, or simply feel pretty certain that ADHD explains many of your lifelong experiences, CBT can help you better understand yourself and the areas of life you may be finding difficult.

The aim isn't to get rid of your ADHD or change the parts of you that make you who you are.

Instead, therapy can provide a space to explore your experiences and understand the impact they may have had on the way you see yourself.

For many people, particularly those who are diagnosed later in life, years of being labelled as “lazy”, “problematic”, “careless” or “not trying hard enough” can leave a lasting mark.

Over time, these experiences may contribute to difficult beliefs and rules such as:

“I'm not good enough.”
“I have to work harder than everyone else.”
“If I make a mistake, I've failed.”
“I need to get everything right.”

These beliefs can contribute to low self-esteem, shame, perfectionism, and setting incredibly high or unrealistic standards for yourself.

CBT can help you explore where these beliefs and rules have come from, whether they are still serving you, and how you might develop a more balanced and compassionate way of seeing yourself.

Alongside this, therapy can also focus on practical strategies for the areas you find most challenging day to day, such as:

✨ Planning and organisation
✨ Procrastination and task initiation
✨ Managing stress and overwhelm
✨ Emotion regulation
✨ Developing routines that work with your brain rather than against it

The goal isn't to make you less ADHD.

The goal is to help you understand yourself better, reduce any shame that may have built up over the years, and find ways of living that feel more manageable, compassionate and authentic to you.

You don't need to be “fixed”. Sometimes, understanding yourself is where the real change begins.

20/08/2026

Therapy isn’t one-size-fits-all 🧠💛

At Rae’s Anatomy Mind and Movement, we believe good therapy starts before the first intervention.

We don’t simply sit down, talk about what’s happening and hope things improve. We take the time to understand what is maintaining the problem and what treatment is most likely to help you.

🔎 1. We assess the problem
We explore your symptoms, history, difficulties and goals to identify the main issue and understand what is keeping it going.

🧩 2. We formulate together
We use evidence-based psychological models to make sense of your difficulties. For example, Beck’s model may help us understand depression, while Salkovskis’ model can be used to understand OCD. The formulation helps guide what we actually need to work on.

🌱 3. We consider readiness for change
Therapy involves change, and change can be difficult. We consider where you are in your journey, what you feel ready to work on and what might get in the way.

🤝 4. We prioritise the therapeutic relationship
One of the most important parts of therapy is the relationship between you and your therapist. You need to feel safe, understood and able to be honest. And sometimes, despite everyone’s best efforts, we simply aren’t the right match, and that’s okay.

Why might therapy not work?

Sometimes it isn't because you have failed at therapy.

It could be because:

• The therapist isn't the right fit for you
• The treatment approach isn't appropriate for your difficulties
• Therapy is too unstructured or doesn't provide practical strategies
• You aren't yet ready to make the changes required
• Important information is being held back because it feels too difficult or embarrassing to share
• The strategies discussed aren't being practised between sessions
• Expectations about how quickly change should happen aren't realistic
• There are external circumstances that therapy alone cannot change

Therapy isn't a magic fix. It is a collaborative process.

Your therapist brings knowledge, structure, evidence-based techniques and guidance. You bring your experiences, honesty, willingness to explore difficult things and a commitment to trying new approaches outside of sessions.

And sometimes, the most therapeutic thing we can do is recognise that a particular approach or therapist isn't right for you, and help you find what is.

The goal isn't simply to provide therapy. It's to provide the right therapy for the right person, at the right time. 💛

17/08/2026

5 Simple Steps to Live a More HARMONIOUS Life 🌈✨

But first… what do we mean by harmony?

Harmony is about finding a sense of inner peace, calm, contentment and balance, while also creating healthy, fulfilling relationships and a sense of equilibrium across the different areas of your life.

It doesn’t mean that life will always be calm or that you’ll never experience stress, disappointment or difficult emotions. Harmony is about learning how to navigate these experiences without losing yourself in them. 💛

Here are 5 simple ways to start creating more harmony in your life:

1. 🌱 Reframe success and failure
Try to see experiences as opportunities to learn, rather than labelling them simply as a success or failure. Ask yourself: What can I learn from this? What would I do differently next time?

2. 🦋 Focus on your own journey
Try not to measure your happiness against someone else’s highlight reel. Set boundaries around social media, unfollow accounts that leave you comparing yourself, and choose to follow people who genuinely inspire, educate or motivate you.

3. 🌿 Come back to the present
Notice when your mind is caught up in “what if…” or “if only…”. The past has already happened and the future hasn’t happened yet. Gently bring your attention back to what is happening right now.

4. 🤍 Choose relationships that nourish you
Healthy relationships should allow you to feel respected, supported and able to be yourself. Pay attention to the people who leave you feeling safe, valued and energised — and create boundaries where relationships consistently affect your wellbeing.

5. 🧘‍♀️ Make space for yourself
You don’t always have to be doing, achieving or caring for someone else. Prioritise time to pause, reflect and recharge. Even a few quiet minutes each day can make a difference.

✨ Remember: harmony isn’t about creating a perfect life. It’s about creating a life that feels aligned with what matters to you.

What is one small change you could make this week to bring a little more harmony into your life? 🌈