Mental health awareness week: 4 Lessons to take away from CBT

Last week was mental health awareness week. Social media platforms were inundated with discussions surrounding the topic. However, as the week drew to a close so did the discussions. Only recently has the stigma associated with mental health started to dissolve, so it’s only natural that both individuals and organisations tend to be apprehensive when it comes to tackling the subject matter. Yes, as a society we still have a long way to go, however I believe we are making progress; as slow as it might be, it is something.

If you’ve been following this page for a while, you may know that last year I opened up about receiving treatment (CBT) for my social anxiety and depression. I first deemed CBT to be ineffective and was so reluctant to attend the sessions. However, in hindsight there were some aspects/teachings that actually proved to be pretty helpful when it came to managing my moods. Since it was of help to me, I thought it be best to share, just in case it can potentially help someone else 🙂

1.Keep a ‘positive data log’

The main aim of a positive data log is to challenge negative thoughts by focusing instead on the positive. Similar to gratitude journaling, the positive data log requires you to create a daily list of at least 3 positive encounters, thoughts or feelings. By creating this list and reviewing at either the end of the day or week, we get to appreciate or at least acknowledge some of the positives which we had otherwise forgotten about if not written down.

2.Drop the comparisons

In CBT, negative comparisons are referred to as ‘compare and despair’. As this thinking pattern would have been developed over time, it is something that will take a while to eradicate. The act of comparing ourselves to others is beyond detrimental to our mental health & overall wellbeing, so it’s important that we make a conscious effort to drop the comparisons.

3.Voice how you feel

Bottling up is unhealthy. It is important that you have someone to communicate with throughout your journey. At times you may feel like a burden to others when trying to voice how you feel (this is one of the many reasons I didn’t open up to anyone); In this case seeing a therapist once a week or every other week works great.

4.Make a list of things you enjoy and try to incorporate something into your day

The gratification we gain from of doing things we enjoy, more often than not gives us a sense of achievement and purpose that can (in some cases) turn our mood around. We are much more likely to attempt to get out of bed if we have something to look forward to. In my case, I enjoy yoga, reading, taking pictures and blogging. I therefore do my best to incorporate these activities in my weekly routine, giving me something to look forward to at the end of a rubbish day.

Hopefully this list has been useful for someone out there. If you are considering seeing a therapist, I would definitely recommend that you do your research to find out what type of therapy is most suitable for your needs. CBT, is all about changing your behaviour and thought patterns which may be more geared towards those suffering from anxiety and/or depression.

Please drop me a message if you ever want to talk. I am in no way shape or form an expert, so please contact your doctor if you feel you need a professional’s help or opinion 🙂 Remember, only you know how you feel.

Thank you for reading 🙂

Photography equipment (Recommendations)

Capturing moments and preserving memories is one of my favourite past times. Did you know that the majority of our memories are actually based upon photographic evidence? However in Julia Shaw’s book ‘The memory illusion’, she explores the idea that a lot of these memories can actually be considered as false memories. Despite this contrasting view, photos have the power to recall as well as invoke emotion. How much could you really recall from your childhood if you didn’t have a picture to help you fill in the gaps?

Since I have a photography section on this blog without any content 🤧 I thought it best to start off with a small list of the photography equipment I use.

1. An IPhone

I’m sure that an iPhone making the list will not as come as a surprise to most. Iphone’s are amazing for capturing content, especially if you don’t have a lot of time to do so. The ‘portrait mode’ on the newer models adds somewhat of a professional feel. Although I hardly use the portrait mode, it’s a nice to know that it is there, as it does come in handy for the odd nature shots. I personally use the 8plus & have since been told that this particular model features one of the best cameras across the entire Apple product portfolio.

2. Canon G7X Mii

This small but powerful camera is amazing for travellers or those who desire something that’s lightweight and doesn’t compromise on quality. The Canon G7X Mii has advanced controls, giving you the flexibility to shoot in manual. However, if like me you’re still stuck auto there’s no need to worry as you’ll still get some decent shots. I originally purchased this camera to vlog for my Youtube Channel, so the added feature of a flippable touchscreen (for no other reason but so that I could see myself whilst filming myself) was the icing on the cake!

3. Canon 77D

Last but not least is the Canon 77D. Yes it did set my bank account back a little bit, however it is definitely worth the investment. A decent camera body is pretty much the foundation, which you can then build upon by purchasing different lenses. This camera is also intended to bridge the gap from entry level hobbyists to professionals. It includes a helpful interactive guide on the screen showing you the optimal settings for your desired picture, easing you into shooting in manual. The 77D is also WIFI enabled, allowing you to send images straight to your phone. This WIFI feature is also available on the G7X Mii, and is honestly a lifesaver if you don’t always travel with your laptop.

Hopefully this post has been of use 🙂 There are so many other cameras out there so make sure you research heavily before spending any money. I am by no means a professional however I am always willing to learn, so if anyone has any photography tips or recommendations please let me know in the comments.

Thank you for reading 🙂


I just wanted to start off by saying thank you for all the love and support on my last post: Letters from the heart! I was rather anxious about putting my feelings on the line, but I soon realised that a lot of people are also going through tough times. Sometimes you have to put aside your feelings of discomfort and start an open dialogue in the hopes that you might not just be helping yourself but also others in the process.

With that being said, let’s get into the main purpose of this post

Ok, so most of you may or may not know that me and drake go way back! I first ‘discovered’ him 10 years ago aged 12 and have been obsessed ever since.

So when I had an email come through via Ticketmaster that Drake would be touring the UK, I did what any other person would do and deleted the email from my inbox, as the poorly designed graphics (sorry) made me believe that it was spam.

Clearly, I was wrong, a quick scroll through social media confirmed that he was indeed coming to the UK. Of course I had to be there.

Yes I’ve seen Drake 3 times already but there was no way I was missing out on my fourth. 2017 was hands down THE BEST concert I’ve ever been to! We had around paid £100 for standing tickets and we were upgraded to golden circle for free upon entry. You could say that Drake had a lot to live up to, especially with the £135 price tag (I’ll link my paypal below if anyone wants to bless my account haha)

I can honestly say it was worth every single penny. The set design was mind blowing, however you would have needed seating tickets to appreciate the sheer beauty of it all. That was the one and only sacrifice we had to live with for the night.

This time round there were no upgrades available due to the layout of the stage, which was a little disappointing considering how much we paid. However we were soon quick to discover that no matter where you were standing, you were guaranteed a decent view of the man himself, with a couple opportunities for eye contact thrown in 😂

All in all, it was a great night. Even though my bank account is a little low, my heart is full.

I was so busy enjoying the moment that I didn’t even get any pictures of Drake, so here’s a couple of myself whilst I was awaiting his arrival 🙂

Letters from the heart: Life

Life is difficult.

It doesn’t come with an instruction manual, I mean if it did then it would be a breeze right?

Instead, we are thrown into the deep end, expected to navigate through our trials and tribulations without the blink of an eye.

Someone once told me that living is as easy as breathing.

But sometimes I find it difficult to breathe.

To some, the deep end isn’t that deep. But i’m drowning and the only one who can save me is me.

Hi Guys, I know that this is very different to the stuff I usually post. I’ve been feeling really down & demotivated as of late so I decided to just sit here and write whatever comes to mind.

I hope everyone is doing well & enjoying the new month.

Adina x

24 hours in…Bologna, Italy

Hello guys, I hope everyone has had a great start to the week 🙂 I’m back at it again with another addition to the ’24 hours in’ series. If you follow me, you may have seen my first post ’24 hours in Lyon, France’ if not then you can find it here.

Much like my trip to Lyon, the purpose of this visit was for work. Although booking an afternoon flight meant that we were able to explore the city of bologna, before meeting our Italian colleagues in the office the next day.

Bologna is pretty unknown in terms of tourism. However, after experiencing the city in all it’s glory, I would definitely recommend you take a visit. Arriving in the city felt eerily similar to stepping onto the set of Game of Thrones. Not that I’ve ever been on the Game of Thrones set ( a girl can dream). Anyway lets get into the actual post.

Visit an exhibition/Museum

Regarded as one of the cultural districts of Italy, Bologna is home to an abundance of museums. There is bound to be an exhibition relevant to your interest/s at the time of your visit. If you’re into photography & art I would highly suggest you check out ‘Warhol & friends’ hosted in the Palazzo Albergati, which is running until June 30th.

Grab some gelato

Ok so you Can’t travel all the way to Italy and not have gelato, regardless of how cold your external environment is. I made that mistake on my trip to Milan back in 2017 & was determined not to play myself again. However, this trip definitely made up for it as we went to not 1 but 2 gelato places (both of which were amazing). Although, Cremeria Santo Stefano had many other flavours, most of which I had never heard of before. I decided to play it safe and order 2 scoops of mandarin (best decision ever). One thing to note is that Cremeria Santo Stefano’s menu is seasonal, so the mandarin may or may not be there in a few weeks.

A spot of sightseeing

Bologna is a small city. Pretty much everything is within walking distance, making it extremely easy to visit multiple places of interests in little time. One of the top attractions is Le Due Torri, which is said to be the tallest medieval tower. If you decide to climb the 498 steps, you are bound to get an amazing view of the city. Just round the corner you can find the Fountain of Neptune amongst a few naked women with water trickling from places they shouldn’t be haha.

Until next time

If you’ve reached this far, I want to thank you for reading 🙂 I hope that this post has been helpful in showing you a few gems of Bologna.

I’ll end with a couple of pictures that almost didn’t make it into this post.