Her Discussions by Dr Faye 7 Tactics To Get OUT Of A Rut | Psychologist and Burnout Expert
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Mar 30, 2026 Dr Ritika Birah, a UK clinical psychologist and burnout expert with 17+ years’ experience, shares practical mental health strategies. She covers letting go of perfectionism and people-pleasing. She explains quick nervous-system resets, simple anti-burnout routines, journaling tools and how to reset from work at home. The conversation highlights boundaries, self-reparenting and small rituals that restore energy.
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60 Second Double Inhale To Reset
- Use the 'double inhale then slow exhale' breathing trick to quickly downregulate acute stress and bring your prefrontal cortex back online.
- Ritika taught Faye a live 60-second practice which she described as instantly calming like 'a sip of warm tea'.
Daily Prompts On WhatsApp To Rewire Thought Habits
- Start a simple daily journaling habit using repeating prompts to rewire thinking through neuroplasticity and habit loops.
- Ritika built a WhatsApp journal that sends morning affirmations and three nightly prompts: what went well, one percent improvement, and tomorrow's goal.
Reparent Self-Doubt With Inner Child Dialogue
- Map self-doubt statements back to their origin and age using schema/inner-child work to externalize and reparent the younger part.
- Ritika uses staged chair exercises to dialogue with the 'seven-year-old' voice and build a trusting adult–child relationship.
