#LifeLessons - Katrina Spartalis & Yvonne Zeljkovic

NAME: Katrina Spartalis & Yvonne Zeljkovic

AGE: 43 / 45

INSTAGRAM HANDLE: @youvegotthis.ae

JOB TITLE: CDA Licensed Therapist / Australian Certified Clinical Hypnotherapist

// Katrina Spartalis (Kat)

Katrina Spartalis is an Australian-Greek expat who has lived in Dubai for over ten years. Katrina is an author and experienced CDA Licensed Counsellor at the Dubai Community Health Centre as well as a School Counsellor with Arcadia British School. She has a diverse background in supporting young people and adults with their mental health journeys. Her academic achievements include a B.A. in Education from the University of New South Wales, a Graduate Diploma of Psychology from the University of Sydney, and an M.A. in Counselling from the University of New England, Australia. Drawing on her educational background, Katrina brings a comprehensive and empathetic approach to her counseling practice, ensuring a holistic understanding of her clients’ challenges. She has been with her partner for 23 years and has three young sons.

// Yvonne Zeljkovic (Von)

Yvonne Zeljkovic, is an Australian-Polish expat residing in Dubai for over 18 years. She is an Australian Certified Clinical Hypnotherapist and Strategic Psychotherapist specialising in the treatment of anxiety, insomnia, poor habits and dependencies, phobias, pain management, and corporate burnout. Yvonne is an Australian Certified Clinical Hypnotherapist at Olive Branch Hypnotherapy. Yvonne completed her business degree at the University of Technology Sydney and additional studies in strategic psychotherapy and clinical hypnotherapy at the Australian Institute of Applied Psychology. Yvonne also has over 15 years of local and international corporate experience.

Yvonne has a keen interest in neurodivergence and sociocultural issues in therapy. She is pursuing her Master’s in Psychology from the University of Technology Sydney and is an ADHD Certified Clinical Services Provider (ADHD-CCSP). She has been with her partner for 23 years and has three sons.

 Katrina and Yvonne share their biggest life learnings with Raemona today:

#LIFELESSON – 1 Fuel, Rest, Move: The Three Pillars of Mental Health

A self-audit is an essential practice for managing mental health and overall well-being. It involves reflecting on nutrition, sleep, and exercise to identify areas that need improvement. Nutrition plays a critical role in mental health, as food directly affects mood and energy levels. Consuming a balanced diet rich in whole foods and avoiding excessive sugar and processed foods can help stabilise mood and enhance focus. Similarly, maintaining proper sleep hygiene—such as going to bed at regular times and limiting screen time before bed—is crucial for mental health. Quality sleep supports emotional regulation, reduces stress, and improves cognitive functioning.

Exercise is another key pillar of mental well-being. Physical activity releases endorphins, which naturally boost mood and help manage anxiety and depression. Incorporating regular movement, whether through walking, yoga, or more intense workouts, can significantly enhance mental resilience and positivity.

Addressing unhelpful behaviors like addictions or poor habits is also vital. Whether it’s excessive screen time, substance use, or other harmful coping mechanisms, recognizing these patterns allows for healthier replacements. Building self-awareness through a regular self-audit empowers you to make small, positive changes that greatly enhance your mental health and emotional stability.

#LIFELESSON – 2 - The Power of Positive Self-Talk

Positive self-talk is a transformative practice that can significantly impact your mindset and overall well-being. It involves consciously choosing uplifting and encouraging words to counter negative thoughts and self-doubt. By adopting a positive internal dialogue, you create a supportive environment that fosters resilience, confidence, and motivation.

The power of positive self-talk lies in its ability to reshape how you perceive challenges. Instead of saying, “I can’t do this,” try replacing it with, “I’m capable and can learn from this experience.” This simple shift helps reframe obstacles as opportunities for growth, empowering you to tackle them with a constructive attitude.

Positive self-talk enhances your self-esteem and emotional health. When you acknowledge your strengths and accomplishments, you cultivate a sense of self-worth that propels you forward. This practice not only boosts your confidence but also influences how you interact with others, leading to stronger relationships and a more fulfilling life.

Incorporating positive self-talk into your daily routine—whether through affirmations, journaling, or mindfulness—can create lasting change. By consciously choosing empowering thoughts, you unlock your potential and embrace a more optimistic and empowered version of yourself. Remember, the words you say to yourself matter—choose them wisely!

#LIFELESSON – 3 - The Importance of Introspection

Taking time for introspection is a vital life lesson that often gets overlooked in our busy, fast-paced lives. With such a focus on consuming and comparing, we forget to nurture our own inner selves. By stepping back to reflect on our thoughts, feelings, and experiences, we cultivate self-awareness, which is key to understanding who we are and what truly matters to us. This practice enables us to identify patterns that may hold us back, empowering us to make conscious choices that are not limited by unconscious beliefs that no longer serve us .

Introspection fosters personal growth, helping us to navigate challenges with clarity and resilience. It encourages us to question our beliefs and assumptions, ultimately leading to a more satisfying life. When we reflect on our experiences, we gain valuable lessons that shape our future decisions.

By taking the time to understand our triggers and emotional responses, we can deepen our understanding of ourselves becoming less reactive and more proactive in small interactions and in big ways like decision making.

Incorporating moments of reflection into our daily routines—whether through journaling, meditation, or simply pausing to breathe—can create a profound shift in how we perceive ourselves and the world around us. Embracing this practice not only enriches our lives but also benefits our loved ones as well who get to experience us in alignment.