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24.01.2022 Thank you so much Andrea for inviting me to discuss coping mechanisms during current times. Here is a snippet of our conversation. Please head on over to @nurtureyou.chiropractic to view the full IGTV. We may never get this opportunity again for time to stand still and for us to work on ourselves. I have no doubt that when time fastens again, we will wish we had more time to slow down. Enjoy the minutes you have to enhance your well-being. Your strength on the other side will be undeniable. The points we raised are just touching on the surface. If you need more clarification or insight, please do not hesitate to DM me. I would be more than happy to help!

24.01.2022 It's true what they say ... a picture really does speak a thousand words ... : @doodlez4noodles

22.01.2022 Have you ever had some amazing ideas but then talked yourself down because of the "what if". What if something goes wrong? What if I am not good enough? What if I mess up? But, what if we just put a different spin on it ... ... suddenly, we open ourselves up to endless possibilities.

22.01.2022 What have your counselling experiences been like? Too often I have heard of people not wanting to pursue counselling because they have had a bad experience, they haven't matched well with their counsellor or they have felt stuck in the process that has prohibited them from continuing. It's unfortunate but it's true - not everyone will be good at their job. There may be some who cause more harm, are in it just for their pay cheque or pass judgment where it is not warranted. ... You may not feel connected to your counsellor, despite them being good at what they do. If you are like me, 'warmth' is my gut feel for whether a relationship will be good or not. When you don't find it, it may turn you off. Alongside this, your counsellor may not have the right amount of training or experience in the area you require. They may not be relatable, be too serious or lack enough empathy. You may also work really hard with a counsellor and achieve amazing results, but get to a point of feeling stuck. Life evolves and so do you. Things change overtime, so while you may have commenced counselling for one issue, other issues may have arisen that may require you to take a different approach. That is OK! No matter the experience, one bad experience does not define them all. I urge you to keep going, keep searching, keep exploring. Don't give up. You don't leave a broken tap to mend itself. You try to find someone new to fix it. Do the same for you. : @tonitalkstherapy

20.01.2022 This hit home for me today. It reminded me of moments where I have so easily called upon God during my times of need, yet failed to appreciate and thank Him for all He has blessed me with daily. Did reading this spark anything for you?

19.01.2022 Just give it up already would ya? Easier said than done, right? It isn't about giving up everything all at once. It is simply making a choice to give up just one small, teeny tiny thing that is not serving you well. You will be amazed at how much this teeny tiny thing weighs you down.... For some, repeating negative behaviours can be a place of comfort. It is scary to think of what sits outside of the 'known'. But, it becomes important to challenge yourself and understand whether your thoughts, feelings and behaviours are supporting your growth or denying it. Just one breath of stress free goodness will make the process of change easier. While different, it could be the difference to a better and more fulfilling lifestyle. Take the leap. What do you have to lose?

18.01.2022 This made me laugh a little too much How are you coping with working from home or the transition back to the office? I am quite content working from home as long as a social life is somewhat present. ... Although I must admit, I do miss the drive between work and home. A moment of peace and sanity between mum life and work life.

16.01.2022 How do I protect my child during this time? How do I explain what is happening without instilling fear? How do I ensure they are coping? Do these sound like some common questions you ask yourself? I do too! Here are FIVE helpful ways of dealing with anxiety (uncertainty) in our children:... Create the conversation - It is ok to ask your child what they are hearing or see if they have any questions. You don't need to offer more than what your child is interested in knowing, just simply respond to their needs. If you are unsure of how to respond, say so. Perhaps make it an opportunity to research their questions together. If your child is not interested in discussing the topic at all, that is ok. Set the example - As parents we are the sponges our children draw from. Speaking calmly and responding to the event in a gentle manner, allows more opportunity for our children to do the same. When communicating, choose words that will be easy to understand and more helpful to process. Increase levels of certainty - Where possible, keep up with routine and quality time. Allocate space to communicate and time to share fears or concerns. Remind your child that it is ok and very normal to feel the way they do. Provide reassurance surrounding their safety (i.e as young children, being less susceptible to becoming very ill etc.) Focus on what can be controlled - Simple tasks (i.e hygiene, staying indoors), remaining present and focusing on chores or homework tasks, practising some breathing techniques to stay grounded, staying connected with loved ones whom your child may be worrying about (i.e grandparents). Be mindful of your child's access to information and direct them to age-appropriate content, limiting their time in this also. Follow-up - Keep the conversation going. Thoughts and feelings might change over time. It can be helpful to check-in again to reassess and answer any further questions. : @journey_to_wellness_

16.01.2022 Life events are inevitable. As much we would like to control them, it is near impossible. Due to their unpredictability our thoughts and feelings can be deeply impacted. The key however is to spend less time trying to control the situation and more time working on our response. If we don't nourish our minds, they breakdown. But when we nourish them daily and take good care of them, they blossom and thrive. Define tomorrow today. ... Where will your focus be? See more

16.01.2022 Some time ago I asked a few loved ones at random to define me in three words. I used the opportunity to list their answers in my phone. I felt it a great way to remind myself of how I am viewed by others when I may not be viewing myself as nicely. Tag a friend and describe them in three words. Let them build their 'truth' bank just as I have done mine. Cheers from me to you for being so wonderful!

16.01.2022 When was the last time you gave yourself a compliment? Spoke kind words to yourself? Acknowledged and praised your achievements? It is no surprise that negative thoughts may loom from time to time and make us believe things that are not quite true about ourselves. It is also no surprise that when we hold onto those beliefs, they can deter us from achieving our full potential. Take a moment to think about the way you speak to yourself. Is it moving you toward your goals or a...way from them? When we have positive inner dialogue, challenge those unhelpful thoughts or simply ignore them, understanding their lack of truth - we become empowered. It may not be a smooth transition at first, but I promise you, the minute you begin to love yourself more, that is when true magic happens.

15.01.2022 A gentle reminder to take things slow. Eliminate the pressure and reduce your expectations. While tough to put plans on hold, draw it in and focus on the control you do have now, in this present moment. What can you do to just get through today? One step at a time. BREATHE. You've got this.... ... and if you don't. Tomorrow is a new day.

15.01.2022 4.5y.o: Mummy, when I grow older I want to be a ballerina and a chef! Me: You can be whatever you want to be, my darling girl, as long as it doesn't hurt you or anyone else. 3y.o: Mum, when I grow older I want to be a fire truck! Me: ... Now to explain to a 3y.o that mum is a liar and he can't actually be whatever he wants to be!

14.01.2022 Remember the days where journaling was writing about your school crushes (which changed every two seconds) or your deepest, darkest, cringe worthy secrets? Those journals were very quickly lobbed moving into adulthood. I think I would rather die then have anyone read those! Journaling as an adult though... game changer. I quickly realised that it is not about expressing the love you have for someone else but rather learning to love yourself more. A reflective tool to help... you grow. I particularly love it when my male clients laugh at me suggesting journaling as a tool But without fail, weeks later, they rave on about how good it is. So here you go... a few things to think about as you commence your BLAH! I call it this because at the beginning, or even throughout, you will literally feel like you are just rambling or dumping information on a piece of paper, but that's the first point... Don't be so strategic with how you journal. Allow yourself to write whatever you think, feel, want. You may like to date your entries and at most have a topic to reflect on. If you are truly stuck you may want to use some prompts. These could range from rating your mood on a scale of 1-10, expressing gratitude, positives/negatives of your day, learning curves, things to improve on or things to work on changing. You don't have to pick a specific time to journal. For me, it is often at 3am when the kids have woken me up and I can't get my mind back to rest! Not very practical to schedule that in, so be flexible and realistic. Write freely. Don't over think it. It is not an exam, you will not be scored on punctuation or grammar! You also don't need to write an essay. Journaling can be as disjointed and basic as you like. If point form works for you, then point form it is. If writing is not for you, use the notes section in your phone. A journal may not always be readily available, so your phone may be a perfect place for immediate release. Be honest with yourself and write the truth. This is for your growth, no one else's! Reflect. Schedule a time to look back and read over your journal - then journal about what you have learnt. Journaling is a three step process: writing, reflecting and evolving. It helps you release, keep accountable and be proud of the person you are becoming!

13.01.2022 As a therapist I often hear people define themselves through their diagnoses. Sometimes it is not even heard but shown through their presentation; introducing themselves as their issues rather than themselves. Yes, symptoms may present themselves, but please do not let a diagnosis place you in a bubble or work as a stopping block to reaching your full potential. Like physical ailments, symptoms are often identified to make a formal diagnosis of an issue, but that does not mea...n that it defines you. You are more than your feelings. You are more than a categorisation. You are more than what you think you are. Depression, stress, anxiety etc may play their part [if you allow them to], but they do not define you [unless you allow them to]. So the next time you walk into a room, try your best to introduce yourself as the person who directs their own path. The person who is passionate, caring and kind. The person who is much more than they even know themselves. : @thingsmadebyzulaikha

12.01.2022 Wondering why I am posting a pic of my lounge on a page about well-being? Let me tell explain... One of the greatest habits my husband and I formed in our household is doing a quick tidy up of our main living areas each evening. It makes for such a positive difference in our mood the next day.... Mess can lead to more stress (unnecessary stress might I add). Where situations such as our dear rona have impacted and confined us, it can prove helpful to keep focused on what we can control in order to lessen our anxieties. What better thing to control then our environment, right? When focusing on a clean or organised space it can help you gain control, feel a sense of satisfaction and can help boost levels of productivity and positivity. [Let's not forget to mention how aesthetically pleasing a tidy space is to the eye ]

11.01.2022 When you choose to see the good in everything, the good will be found! Happy Sunday! : @thessdesignco

10.01.2022 Where does your heart lie? This week is passion week for us Orthodox beings Passion week presents us an opportunity to limit the time we spend looking outward and truly, whole-heartedly embrace inward reflection. An opportunity to invest our time in us - growing in self and in faith. It's a week of vulnerability as we bare our souls and better understand just where our hearts truly lie. ... In the world we live in, it is no surprise that we can become distracted - so much so that we forget what truly matters. We spend more time looking out the window, than we do looking in the mirror. With this in mind this week I decided to: Switch off all notifications and only use my phone for good intention. Use my quiet time to read something inspirational or listen to a podcast instead of the usual Netflix binge. Surround myself with like-minded individuals and engage in discussions that help me flourish. I can honestly say my mental clarity has never been so clear. Sometimes it's truly about disconnecting, in order to reconnect with what matters most. Look inward and assess where your heart lies. If it is not currently placed in a way that brings you good feelings, do something - just one small thing that will help you be more inwardly focused. A blessed weekend to all celebrating! x

10.01.2022 There is so much productivity in not being productive at all. Would you agree? Sometimes, we just need to slow. down.

09.01.2022 What traits have you passed on to your kids (physical or otherwise?) This dimple right here ladies and gentleman is the one thing I never truly appreciated. I always felt a little more unique given it is one dimple, not two, like many others! It also sits a little awkwardly on my face (like, not really on my cheek!) Sure enough, both my kids have been blessed with one too. Miss Z's on the side of her cheek. Mr N's on the top of his cheek! I can tell you, I certainly have... a new found appreciation for this dimple now. It is unique - to us - and I am so glad I could pass on something so rare!

08.01.2022 Guys and gals, by now you would know how much I bang on about checking in on others. But, the question remains, what do we do if someone says, "No, I am not ok"? While daunting to ask the question, it opens up opportunity. Despite personal experience and professional knowledge; hearing the word 'suicide' doesn't stop me from breaking out into a sweat, being shaky or feeling stuck. But I can certainly say that seeking the training to better understand how to manage such scenar...ios has helped, not just approach the conversation, but save many lives! Thanks to @crisisheroes and @livingworkseducation a pilot program is currently underway for residents of Melbourne to access suicide first aid training for free online! Those who live outside of the specified areas will be able to access the course at a discounted rate. 90 minutes of your time may potentially be a lifetime of minutes for someone else. Now more than ever we have to stay connected and commit to having difficult conversations, trusting that this will make a difference. Let us unite and stand strong in our conviction to support and take positive steps toward preventing suicide. https://www.crisisheroes.com/livingworks Lifeline 24/7 - 13 11 14 Lifeline Text - 0477 13 11 14 (nightly 6pm-midnight AEST)

08.01.2022 *TRIGGER WARNING* This video discusses the topic of suicide, mainly how to respond to someone who has suicidal ideation. Please seek support where and if needed. *DISCLAIMER* This video is not formal Suicide First Aid Training nor is it overly comprehensive. It is simply a means to provide some tips on how to approach such a topic and essentially reduce the stigma through creating conversation. @livingworkseducation is an Australia-wide organisation running various prog...rams from Suicide First Aid Training to Applied Suicide Intervention. Please check them out for more comprehensive training. You can also revert to my previous post (will link in my stories) in regards to an opportunity led by @crisisheroes and @livingworkseducation , who are offering a 90 minute Suicide First Aid Training course online. Emergency - 000 Lifeline - 13 11 14 Lifeline Text - 0477 13 11 14 (6pm-Midnight AEST) Suicideline - 1300 651 251

08.01.2022 Our feelings are so deeply connected to our thoughts. Our thoughts are so deeply connected to our beliefs. Speak words that make you believe that you have got this. Because you do. : @theshineapp

06.01.2022 Lately I have been witnessing some common trends in therapy with clients and from family and friends. The common trend of people regularly putting their own issues on the back burner to show up and be there for others. Have you been one of those people? I used to be one too! Always jumping at the opportunity to help, always asked to help and always shoving ourselves aside to be there for loved ones, day in and day out. Truthfully, thinking about how much this impacted my... own mental health, makes me resonate with a level of exhaustion I never want to experience again! I experienced compassion fatigue for two whole years as a result. I was utterly exhausted from placing my needs last that I ended up not caring any more, rolling my eyes and cringing at the thought of hearing about my family, friends and their issues. I was well and truly burnt out. But it was the moment I realised, I couldn't do it any more. Nope, mm-mm, no siree! Boundaries started taking shape, self-care increased and my love for myself blossomed. It was exactly about what this image depicts - filling your own cup first so that you can give the best of you, rather than what is left of you. What kind of things help you fill your cup? : @growthmonkeys

06.01.2022 Oh my word - if I had a dollar... For ... Every judgment. Every assumption. ... Every belittling comment. Every dismissal of my accomplishments. Every thought that where I am is not a result of my hard work. Boy have I had 'those' stares. The looks of, "How is she in this position?". I can tell you, where I am today is a result of my plans two years ago. Where I will be two years from now is a result of the plans I am making today. People see success and assume it happens easily. No my friends, it happens through sacrifice, hard work, commitment, compromise, discipline, hardships and more. It happens through breakdowns, resilience, strength and passion. But mainly, for me, it happens through GOALS. The one thing that has kept me focused and the one thing that people do not see. I am forever planning, forever conversing with my husband and forever striving. Nothing ever comes easy and if it does, then I will count it as a blessing! : @successpictures

06.01.2022 "Have you settled in yet?" The most recurring question I have been asked since moving to Sydney. I battled a lot of "what ifs" in the lead up to the move. I was scared, concerned, overthinking every little detail, crying because I didn't want to lose my comfort. The move was two years in the making. Two years it took me to get to a point of acceptance. Acceptance that this was the right choice for my family and something that had to be done. ... While I have questioned our move numerous times - I believe the two year journey to get to this point was necessary. God places us in our successes, and our struggles to teach us something or to help us teach others something. I believe that we don't really know our purpose until time has passed where we can reflect and understand how we have come to be where we are. Life changes can be huge, but they can be essential. To work through my emotions I had to remind myself of my intention, reflect on the benefits and allow myself to embrace new opportunities. While my mind was telling me that there may not be any, God was telling me there would be. I just had to trust. The lesson: when in doubt, have faith. Challenge yourself to see beyond your current emotion and to explore the endless opportunities that may be before you. It may take time to make a decision, but don't let time stop you from making one! "Have you settled in yet?" Truthfully, I don't know if I ever want to. I want to feel unsure, confused, lost and scared. I want to be challenged and presented with obstacles. This means I will always be doing something more or working to be something more. For life is measured by the steps we take, but defined by the one's we don't! : @themickyg

05.01.2022 Your thoughts matter! A simple reframe that takes you from self-judgment to self-compassion. Be kind to your mind.

04.01.2022 Suicide prevention, checking in and asking someone if they are ok, is not just for one day or month of the year. It is every day. In every conversation. In every word that is spoken. ... Or even in words that are left unspoken.

04.01.2022 Praiiiiissssssssse it! Looking back five years ago, would you have believed where you are today? How far you have come? How much you have achieved? Reflect and grow: ... "What am I most proud of?" "Am I happy with the way I am evolving?" "What am I learning about myself?" "Am I performing to my best abilities?" If you are feeling a little stagnant, ask yourself why? What needs to change? Own who you are and who you are becoming no matter what end of the spectrum you sit on. It's all about the journey toward being the best version of you!

03.01.2022 Ohhh innocent minds! So apparently when I am sitting at the computer and hiding in the spare room to make client calls, I am buying my children toys! Does this mean; a) I buy too many toys for my kids, b) I online shop too much, c) I don't buy enough toys and need to buy more? ... What do your children think you do for work?

03.01.2022 Ever stopped to think about the way that you think? Sounds like a funny question, right? Think about thinking. What the? Just like your breath, your thoughts happen automatically. Being able to catch them means more attentiveness to whether your thoughts are helping you or harming you.... More commonly, we can become stuck in a cycle of unhelpful thinking traps (known as cognitive distortions) which often stem from our perception of stressful or upsetting life events - i.e. an argument with a partner, loss of job or poor grades. These situations may encourage negative feelings and may lead us to believe something that may not actually be true (i.e. I am not good enough, I am worthless, I am unlovable etc). Consequently holding us back from achievements and personal growth. The wonderful thing about thoughts is that we have the ability to change them. By choice, we can work at shifting and reframing our distortions to make them more logical. It takes time and practise, but I assure you, breaking the negative cycle will give you a new lens. Example: You lose your job. This makes you think, "I mustn't be good enough", which leads to feelings of worthlessness and consequently encourages you to lose confidence, indirectly (or directly) sabotaging future job opportunities. If instead the thought was, "It is unfortunate, but I am grateful for the experience and know I did my best", you would notice a different feeling (one of contentment and confidence) that would perhaps instil more drive to look for something new. It is all in the way you think. S - STOP and pause. T - TAKE a deep breath. O - OBSERVE the thoughts in your mind. What are you reacting to? Where is your focus? P - PULL BACK and gain some PERSPECTIVE. What is another way of viewing the situation? Is this thought fact or opinion? What advice would I give to a friend? How important is this thought? P - PRACTISE what works. What is the best approach to take right now? Where can I focus my attention? Do what is most effective. : @mindgardentherapist

02.01.2022 What do you think the difference is here? Last weekend I had to remind myself that little people have big feelings too. We visited Taronga Zoo and were all hyped for a wonderful day, and it was, until we realised that on every corner was a bird casually roaming around. My little miss is terrified of birds, or any animal roaming freely really. I found myself becoming frustrated - it was meant to be a good day right, but she was ruining it (yep, I cringe at myself for even bl...aming a four year old for ... feeling ). Then I stopped to breathe and think Rather than placing blame on her (or the bird for merely existing at that moment in time) I decided to allow her the emotional space she needed, to nurture her and to allow my arms to be her safe place. In the beginning I found myself telling her to "Stop being scared", "It's just a bird". But to her, it was much more than that. Once I stopped making it all about me, I worked hard to change my vocab to "How can I help you?", "What will make you feel more at ease?" Our mission became developing an action plan to create safety while still being in a space that presented challenges. And despite it taking time, I noticed her mood shift. Toward the end of the time at the zoo, she was no longer screaming and crying every time she saw a bird, but would simply walk closer to me or have her dad pick her up when the cheeky things would get a bit too close. So, a reminder - we are human. We can be quick to dismiss feelings but feelings are real, no matter at what age, who the person is or what the threat is. Speaking compassionately and making room for vulnerability can show greater results than partaking in dismissive language. This also encourages acceptance of situations and will hopefully teach resilience, that even through the most difficult of difficulties, standing up and facing them is far greater than running away and avoiding them! : @letstalk.mentalhealth

01.01.2022 A simple and achievable grounding technique that will help you shift your focus to the present moment when feeling your stress and/or anxiety heighten. How to practise the 5,4,3,2,1 method? LOOK: Notice five things in your surrounding and become attentive to them, acknowledging their presence by naming them. It could be a table, television or mark on the wall.... TOUCH: Notice four things around you that you can physically feel. Explore the texture of each item or object. It could be the ground under your feet, your hair or a leaf of a plant. HEAR: Notice three things that you can hear. It could be the sound of a bird chirping, the distant traffic or the sound of your belly rumbling. SMELL: Notice two things that you can smell. It could be the scent of your perfume, candle or the smell of a flower or freshly mowed lawn. TASTE: Notice one thing that you can taste. Maybe the lingering taste of the last thing you ate or maybe a need to taste something to become more attentive. While this may feel unusual to begin with, the more practise makes for more ease in the transition. If you notice thoughts creeping in while trying to reground, simply acknowledge them, assess their importance and make note to come back to them later. Repeat this process as many times as desired. : @what.is.mental.illness

01.01.2022 Check-in, Check-in, Check-in. One more time for those in the back: CHECK-IN! Before you contemplate checking in on someone else, check in on yourself first. A simple strategy is rating your mood on a scale of 1-10 and assessing how you are feeling.... Rating high: Awesome! What is helping you feel this way? What can you do to maintain it? Rating low: What is contributing to you feeling this way? What can you do in the next hour to help improve that rating? Doing this morning, afternoon and evening will help you keep on top of your mood, which for many, might be fluctuating more rapidly than normal. Sometimes it is easy to keep going and living in struggleville but it is important to slow down, grasp the things that make you feel calm, remove the things that don't and recharge! : @health_anxiety