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Emma Tuletta-Devenish, MSc

@therightpsychologist

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followers

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💻🇧🇸 I help people feel safe in their bodies & live lives that are personally worth living🤎.
Anxiety, OCD, Trauma, Depression, Grief +

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3 Recovering People-pleasing takeaways |

1) People-pleasing is a survival skill, so although may no longer be helpful, we can respect that it helped you do what was needed: survive.

2) It can fuel a lot of resentment, anger, and "what-ifs" because you're not living in line with YOUR values. There's a disconnect. Where's the 'you' in your life?

3) If you're the one who has to deal with the consequences, you might as well be the one making the decisions in YOUR life.

Like and follow for more related content and click the link in my bio to get that help.

#bahamiantherapist #caribbeanpsychologist #peoplepleasing #psychologytips #explore taken in The Bahamas by @therightpsychologist

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3 months ago

Corrective Emotional Experiences are so important because they show us another healthier and, sometimes, more accurate possibility. The "impossible" or "rare" becomes possible and likely, changing how we view ourselves and the world around us for the better ✨️.

Thanks for continuing this convo @imjustkesha_

What corrective emotional experience has changed the way you view yourself, others, or even the world around you?

#ᴇxᴘʟᴏʀᴇᴘᴀɢᴇ #caribbeanpsychologist #bahamiantherapist #psychologytips #correctiveemotionalexperience taken in The Bahamas by @therightpsychologist

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3 months ago

VALUES in Three Steps:
1️⃣ Write down your top 3 to 5 values. Make sure that these are YOUR values, not just what you've heard others say are important to them or "should" be important to you.

2️⃣ For each value, write down the difference it makes for you or what it gives you. This makes it clear why it's important.

3️⃣ Start small and find ✨ONE✨ way you can act in line with these values. As a gentle reminder, values that aren't acted upon are just words. We have to actually live in line with them to experience the life satisfaction and alignment we want.

The goal isn't perfection. It's to stay curious and notice what happens for you 🤎.

#bahamiantherapist #caribbeanpsychologist #values #psychologytips #ᴇxᴘʟᴏʀᴇᴘᴀɢᴇ taken in The Bahamas by @therightpsychologist

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4 months ago

All 5 ways I self-regulated and why:
1️⃣Moving my body how it wants to move can help my body to process activation/emotional energy (e.g., fear, rapid heart rate, restlessness, etc.) instead of keeping it “stuck.”

2️⃣Singing and humming stimulate the vagus nerve, which can invite a sense of safety and connection. Think a sense of "okayness" and "things are alright here" instead of euphoria.

3️⃣I’m being playful. The opposite of danger isn’t necessarily calm; it’s often connection, creativity, and play. Think about it. If a lion was chasing us, we wouldn’t stop and dance—we’d likely run, fight, freeze, or collapse/shutdown. Play is something our nervous systems tend to access when there is a sense of enough safety.

4️⃣I’m watching a show that I like. Familiar characters, predictable storylines, humor, and enjoyment can be cues of safety for the nervous system. When we’re doing something we genuinely enjoy, our bodies may receive the message that, in this moment, we are safe enough to rest, connect, and be present.

5️⃣I’m drinking from a mug that reminds me of pleasant memories 🇧🇸. Our nervous systems don’t only respond to what’s happening right now; they also respond to associations. Items connected to positive experiences can evoke feelings of warmth, familiarity, belonging, and

#caribbeanpsychologist #bahamiantherapist #polyvagaltheory #onetreehill #nervoussystemregulation taken in The Bahamas by @therightpsychologist

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4 months ago

REASON #3 Why the change you wanted feels hard.

Our brain’s number one function is not to increase our life satisfaction or have us doing things in line with our values. It’s to keep us safe and how it does that is by urging us to keep doing the same thing we’ve been doing, even if it doesn't work for us anymore. So you’re basically in the gym 💪🏽 right now, teaching your NS that you can handle this change.

Remind yourself of these three reasons the next time you question a change that feels hard right now. Yes, even the one that you wanted🤎.

#caribbeanpsychologist #bahamiantherapist #grief #psychologistofinstagram psychologytips taken in The Bahamas by @therightpsychologist

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4 months ago

This Friday, May 2 at 3:30 PM, we’re hosting a Wind Down Chat with two powerhouses in the mental health game — Tina Mueni (@s2sresources) and Emma Tuletta (The Right Psychologist @therightpsychologist ).

We’re talking all things mental wellness in the diaspora, stress, burnout, healing, and how to build a healthier life — on your own terms.

Whether you’re thriving or just surviving, this convo is your sign to pause, breathe, and reset.

Don’t miss it!

#WindDownWithUs #DiasporaHealing #BlackWellnessMatters #MindsilikeTalks #MentalHealthInRealLife by @therightpsychologist

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a year ago

For a lot of us, being authentically ourselves and human was not always welcomed or safe. That includes us making mistakes, getting excited about something "silly", looking how we look, learning at our own pace, and pivoting to find methods that actually work for us and our unique minds.

🔦What could you free yourself to have more of if you felt safe enough to be you?

🔦What did you notice as you did this exercise (thoughts, emotions, sensations, images, etc.)? As a gentle reminder, there is no wrong or right answer. Whatever comes up is useful.

Ps. See Part 1 for more context🤎

#caribbeanpsychologist #psychologistofinstagram #therapy #therapistofinstagram #radicalacceptance #selfacceptance #authenticity #thebahamas #thecaribbean taken in The Caribbean by @therightpsychologist

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2 years ago

Want more perspective? 🔦⬇️

🔦The "shoulds" often put sooo much pressure on us and they rarely leave room to accept the reality of what is currently happening and all that comes with it (e.g. sadness, pain, joy, unexpected positive outcomes, etc.)

🔦We are constantly exposed to experiences, often new ones, and so we get to continue learning. Learning and experiencing change is a common part of humanity, so you are not alone in the parts of it experienced as suffering. It's hard sometimes.

Just look at how many developmental stages there are (Newman & Newman, 2012). Each are theorized to have core challenges and new tasks that people typically experience while navigating them.

✅ infancy (0 - 2)
✅ toddlerhood (2 and 3)
✅ early school age (4 to 6)
✅ middle childhood (6 to 11)
✅ early adolescence (12 to 18)
✅ later adolescence (18 to 24)
✅ early adulthood (24 to 34)
✅ middle adulthood (34 to 60)
✅ later adulthood (60 to 75)
✅ elderhood (75+)

And the thing is...no two people are exactly the same or living exactly the same life. We are living this life for the very first time 🤎, so would it be okay if we could give ourselves some grace and even some patience, as we keep going?

See part 2 for an exercise that may help 🤎. taken in The Caribbean by @therightpsychologist

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2 years ago

From the moment I heard this poem by @nikita_gill , I loved it. It was so moving, and it captures a reality for many people and also many of the clients I see, especially those who are navigating trauma and complex PTSD. I often share it with clients as we’re noticing their progress or some doubts they may have about how far they have truly come.

💡 Taking stock of how far we have come is invaluable. Pausing and noticing our growth, despite all obstacles, is an important part of self-awareness, self-compassion, and self-love. We are worth noticing ourselves. You are worth noticing yourself 🤎.

Acknowledging our progress can also help us to notice when perfectionist parts are showing up in our healing journey. Sometimes this shows up like the thought, “I need to heal/grow exactly like this to do it ‘right’”.

This is your reminder that there is not one ‘right’ way to grow and we are not something that needs to be “fixed” or made “perfect” to be lovable and worthy. We are born worthy and loveable, even when others, whether intentionally or not, have convinced us otherwise.

I invite you to notice if it would be alright to
1️⃣ take stock of “how far you’ve come from the seeds of who you used to be” and
2️⃣ allow yourself to authentically celebrate all the progress you’ve made and all the work you’ve done to show up as you; the real, authentic you.

If it feels right to do so, I also add, "Here’s to you! I’m so proud of you. Keep going and take care."🎉💐

#healingjourney #growthjourney #selfdicovery #therapistofinstagram #psychologistofinstagram #therapy #authenticity #caribbeanpsychologist by @therightpsychologist

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2 years ago

Sometimes the hardest thing is accepting that we need a new/different "luggage".

📢 Sometimes not accepting things is a way for us to avoid the grief and pain of things no longer working.

The thing about practicing radical acceptance is it frees us to know what we can actually do about the situation. It does not eliminate pain, but it reduces our pain and suffering in the long run because we're forced to acknowledge the reality of what things are and are not. We no longer try to push a boulder that cannot be moved without damaging its integrity.

So I ask you two things:
🔦 What are you squeezing into place that no longer fits comfortably?

🔦 What would you free yourself to have more of if you chose to accept the hard thing?

#radicalacceptance #acceptance
#therapistofinstagram #psychologistofinstagram #therapy #caribbeanpsychologist #grief taken in The Caribbean by @therightpsychologist

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2 years ago

Three things to remember while practicing mindfulness |
Mindfulness involves:
✅ Paying attention to the present moment (e.g. emotions, breath, thoughts, bodily sensations)
✅ on purpose
✅ nonjudgmentally (and with curiosity). We're not labeling how we feel or what we think as right, wrong, bad, or good (e.g. "I shouldn't still feel this way"). We're simply noticing what's coming up, and if you find that you are judging yourself, just notice that and bring your attention back to your body.

Not accepting our emotions, for example, increases our suffering. See part 1️⃣ of this reel for why acknowledging fear, sadness, anger, grief, and other emotions can be helpful.

Disclaimer: This content is for educational purposes. Social Media is not therapy. Please consult a qualified mental health professional if you have concerns about your mental health and desire treatment for such.

#MindfulMoments #Mindfulness #Acceptance #TherapistInsights #therapistofinstagram #psychologistofinstagram #caribbeantherapist #caribbeanpsychologist #healing #griefsupport #traumarecovery taken in The Caribbean by @therightpsychologist

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3 years ago

Grief is a process and yes, it comes in waves and that is totally normal. However, when we try to force ourselves not to care, to not feel...to not be human, we disrupt the process and end up causing ourselves even more pain.

The good news is that we don't have to keep doing things how we've always been doing them. We can change course by making another decision 🤎.

See you soon for part 2️⃣.

PS. My apologies for the strain in my voice and the glare on my glasses.

Disclaimer: This content is for educational purposes. Social Media is not therapy. Please consult a qualified mental health professional if you have concerns about your mental health and desire treatment for such.

#grief #Acceptance #Mindfulness #therapistofinstagram #TherapistInsights #traumarecovery #healingthroughawareness #psychologistofinstagram #caribbeantherapist #caribbeanpsychologist taken in The Caribbean by @therightpsychologist

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3 years ago