Lumen

Lumen —means "light" in Latin—is a space designed for your well-being, calm, and preparation before your appointment. We know that seeking psychological support can bring some anxiety, so we created this space to help you feel safer and more comfortable.
Here you'll find tips, resources, and practical information to make each stage of your experience easier, more peaceful, and more welcoming. Every detail is designed to make you feel cared for from the very first step.

How to Get There and What to Expect

Location and Access

The office is located on Frei Bartolomeu dos Mártires Avenue.
The best free parking is on Rua José António Cruz.
Easy access, including parking space for people with reduced mobility.
The office also has bathrooms for your convenience during your visit.
We recommend parking on Rua José António Cruz and walking around the building, along the balcony /exterior walkway around the building, until you reach the main entrance.
In the PDF below, we present a step-by-step guide to this itinerary, so you know exactly how to get to the office door without any complications.

Itinerário PT

Itinerary ENG

Discover the Space

We'll show you pictures of the entrance, waiting room, and office, so everything feels familiar and welcoming when you arrive.

1/1

First session, step by step:

When you arrive, sit down and breathe calmly.
The conversation will begin at your own pace, exploring what has brought you up here.
The session will last approximately 1 hour.
Closing and next steps.

Everything will be explained clearly, without rushing and without judgment.

Pre-consultation support resources

General Tips for Everyone

Take a deep breath before entering the waiting room (inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds);
Take a short walk or light stretch to relieve tension;
Take a comfort object (a small souvenir, a stone, a handkerchief);
Write down on paper what you want to share or questions you want to raise;
Use calming music or nature sounds on the way to your appointment.

Social anxiety (Social phobia)

It's normal to feel nervous. You can bring someone you trust to the door;
Take 3 deep breaths before entering;
Arrive a few minutes early to get used to the space;
Mentally visualize the appointment going well before you arrive;
Practice small interactions beforehand (short greetings, smiling);
Remember: there is no rush, and the space is safe.

Panic disorder

Grounding techniques: observe 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste;
Breathe while counting mentally: inhale for 4 seconds, exhale for 6 seconds;
Notify the psychologist if you feel an attack coming; breaks are always possible;
Plan your route to reduce stressors along the way.

Obsessive-Compulsive Disorder (OCD) or need for predictability

The space is clean, organized and welcoming;
Know the consultation routine to increase predictability: scheduled time, relaxed reception, conversation in the office;
Make short lists of topics you want to discuss so you don't forget;
Maintain small preparation rituals that bring a sense of security;
Bring objects that convey a sense of order or comfort, if necessary.

For those who feel anxious about doctors/offices

There are no exams or invasive procedures here. Just conversation, at your own pace.

Depression / Low Motivation

Prepare something pleasant to do after the appointment (coffee, walk, listen to music);
Use gentle self-care reminders: bathing, comfortable clothing, natural light;
Focus on small steps, because each one is a victory.
Breathe and accept feeling emotions without judgment.

Phobias or Specific Anxiety

Please be aware that the consultation only involves conversation;
Plan short breaks if necessary;
Bring someone you trust to accompany you to the door, if that helps;
Use sensory techniques: touch, smell, or relaxing visuals.

Dyslexia

If you need to fill out documents, don't be afraid to ask for help — it's normal and expected.
Bring written notes beforehand if it's easier to organize your ideas that way.
Ask for important information to be explained orally as well.
Remember: the consultation is not a test — it is a space for expression.

Bipolar Disorder

If necessary, bring a brief mood record of the last few days/weeks (a diary or app).
Arrive on time, avoiding rushing, which can increase emotional instability.
If you experience strong mood swings, write them down to share without having to explain everything from memory.
Remember: you don't need to be "in the right state" to come — the space is for you at any stage.

Extra Tips to Reduce Online Anxiety

Prepare the environment: silence, soft lighting, organized background;
Test microphone, camera and connection before the session;
Have water or tea handy;
Use breathing techniques or quick stretching before starting;
Remember: the psychologist has already prepared the session and will be fully focused on you, ensuring that the online experience is as effective and welcoming as the in-person one;
If you have any questions about the platform or how it works, send a message before the session; the professional will clarify and guide you.

Guided Breathing

A simple breathing exercise that helps calm the mind and reduce physical tension. You can listen to it before leaving home or while waiting for your appointment.

Online Relaxation Resources

Create Your Preparation Ritual

Every person is unique, and what works for some may not work for others. Some people already have their own little rituals before important moments; others may feel comfortable trying something new.

The most important thing is that your ritual is yours, adapted to your needs, rhythms, and preferences. You can choose something simple or more elaborate, as long as it brings you comfort and tranquility.

Suggestions you can try or adapt:

Take a short walk before your appointment if it helps release tension;
Choose a song or sound that helps you center yourself;
Bring with you an object that gives you security (such as a stone, bracelet or photograph);
Write down your concerns on paper so you don't forget anything important during the session;
Prepare a hot drink or water before an online consultation, creating a welcoming environment.

Remember: there's no right or wrong. The goal is to make this moment personalized and help you enter the appointment with more serenity.

A message for you!

Getting here is a silent act of courage. Often, the most discreet steps are the most important. At Allmentis, each mind is a universe, with its own stories, shadows, and lights. Here you will find a welcoming space, where you don't need to be anything other than who you are — a space to explore, understand, and care for yourself, in your own time and at your own pace. Because caring for your mind is also caring for your life.

“One does not become enlightened by imagining figures of light, but by making darkness conscious.”

Carl Jung