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Psychfirst Psychological Services

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25.01.2022 Wednesday 10th October 2018. World Mental Health Day. Please be kind to yourselves. Take care of your psychology as much as you would your physical health, finances, and relationships.... Nourish your mind, heart and body. Make a vow to start loving yourself, to healing your wounds and to becoming free. Spread the word. Tag a friend or a loved one. Make a vow to them and let them hold you accountable. Tend to your mental health. Today and everyday moving forward

25.01.2022 Old habits die hard and whilst that is definitely easy to understand, it's not easy to break away from. Whatever it is that breaks you or has broken you - whether that be dark thoughts or your constantly running mind - whether it be compulsions or psychological inflexibility - it won't attribute to your growth if you keep going back to that mindset. Thank your mind for its ways and allow yourself to become curious about taking control of it. To heal, you have to let go. Whether that be the good, bad or ugly. Either way, most people who have healed never go back to look for what broke them in the first place. So why should you?

24.01.2022 There's an elephant in the room for all of us. Some of us have perfectionistic traits, some carry the burden of loss, some elephants are trauma, and some elephants are enslavement to the mind. Some elephants are dysregulated, some are purely dark and sad. Your elephant is usually warranted. It's there for a reason and banishing it can be counter productive. Acceptance on the other hand can be nourishing, liberating and incredibly peaceful. Instead of denying your elephant from being in the room, nurture it. Sit with it and understand it. Learn to walk with it and look up to it, trusting it's presence and acknowledging its power. It might be uncomfortable at first but there are definitely strategies that can help.

23.01.2022 We'd be oozing confidence, comfort and self love. What a dream

22.01.2022 Acceptance goes a long way. Scary thoughts are thoughts that are petrifying and totally unwanted. I've had scary thoughts and they have totally rocked my self concept and guess what? That is ok. We can't all be perfect and we definitely can't all be squeaky clean; even in our thoughts. Let the dark thoughts sit with you and then watch them go. Don't run from them but don't invite them to stay. Just accept them as they are and accept that they're passerbys. Like cars driving down a busy motorway. Ground yourself and refocus and eventually these visitors might not want to come over anymore - or they might just stop being as scary. Either way, it'll be a win/win!

21.01.2022 R u ok? Don't forget to check in with yourself too. Not only is this a day to check in with your loved ones, friends and colleagues but it is a great opportunity to stop, ask yourself how you're doing and engage in some self care. Let's get the conversation going!! tag someone in this post to ask them if they are ok!

21.01.2022 When I was asked to comment on this, I thought yes, yes and yes! As a female in my 30s, a mum, a daughter and a therapist - I can easily say I've experienced this and have seen many clients fight this battle. To all the would be parents out there, whether you've managed to slide into the role or are finding your feet - here are some ways to stop resisting turning in your parents and start embracing it instead!

17.01.2022 We all have an elephant in the room at some point in time. For most of us, our elephant appears in our biggest and most crucial relationship with our partner called Work. Work place productivity, motivation and management can be a tough battle to conquer if we don't even know what our elephant is made up of. It could be perfectionism, fear of rejection, isolation or anxiety. It's time to address that elephant and maximise your performance and engagement with your biggest partner. It can be done and a professional can help to understand and implement strategies and resources to help you thrive!

16.01.2022 Alot of my work is with regular schmegular people like you and I. These beautiful beings who are at the end of their tether, who are suffering burnout, anxiety, depression, trauma etc. The number one place we look at when trying to restore mental health is sleep. Sleep deprivation because of over thinking, insomnia, nightmares, flashbacks or saddness is detrimental to mental wellbeing. Sleep deprivation can mimic a psychotic disorder or what most people call "a mental breakdo...wn". So how and where do we start? We start by sleeping and if you can't, start by resting. Naps. Shitloads of naps. Or just laying somewhere for 15 minutes doing jack all. Rest can restore the body and the mind. It'll allow the body and brain to recuperate and will stop the candle burning at both ends. If you can't sleep, repeat this mantra "Rest is as good as sleep" and just be still. A minimum of 15 minutes and a maximum of 25 minutes of rest intervals throughout the day will start to do you a world of good. See more

15.01.2022 Happy Hump day!

14.01.2022 Although it's spring, Sydney's sun is out to play and it ain't kidding. While Vitamin D isn't going to cure your mental illness - it does act as an incredibly perfect mindfulness tool though. Get into the sun and close your eyes for a moment, feel the heat of the sun brushing your skin and envision it travelling deep to your bones. Feel your bones stretch with their new found warmth and stretch your limbs out in front of you. Stretch your face out to the sun and feel the sun'...s ray coating you like warm honey poured on your insides. Open your eyes and catch the clear sky and the dancing of the sun's shine across grass, on passing cars, on the jewellery on your hands and all else in between. Feel the sun on your body or the breath of the wind and watch it float through the trees. Bring your attention to your body and realise your breath. Breathe in the warmth and exhale the the darkness. Breath in comfort and exhale the isolation. Breathe in happiness and exhale stress. Breathe in the yellow and exhale the feelings of grey. Breathe in clarity and breathe out the fog. See more

13.01.2022 The power of encouragement is incredible. When you have encouragement, love and warmth; the timing becomes right and you can just BE. You can perform to the best of your ability and let go of your inhibitions. We don't all have that sort of advocacy. For some of us, the voice we hear isn't that encouraging, empowering or even liberating. So, what do we do? We allow ourselves to be that voice. Be that voice for yourself. Allow yourself to flourish. It could be so beautiful.

12.01.2022 Empowerment is such a wonderful gift!

12.01.2022 I know I've been absent from Facebook more recently. I'm re-branding and focusing on working, writing and other social media platforms but in the interim here is my first print publication for 2019. Good Health magazine out on newstands now!

11.01.2022 My clients will totally tell you I am ALL for mindfulness. Oh and cooking. Here's some more about the new trend in therapy! https://10daily.com.au//why-baking-a-cake-could-be-a-way-t

11.01.2022 Ideas and thoughts don't have to be scary. If you suffer from anxiety or are just an overthinker - try to catch your "bad" thoughts and be curious about them instead of panicking. Catch your thought, think "I wonder what that's about", and let it go. It's only when you catch a thought and run with it that you are overfeeding your anxiety gremlins. Grab it, see it, and let it go. You'll be surprised at how good being curious will make you feel

10.01.2022 It's such a shame that in modern day 2018 we STILL have to urge the conversation along. We talk about our physical health with pride, why can't we talk about mental health? We share physical ailments and illnesses, we share figures ranging from our weight on the scales, kgs she'd and kgs gained, to kgs bench pressed at the gym. Why can't we talk about days on antidepressants or times we managed to get out of the house, or weeks into therapy. I'm against the stigma. I'm against pussyfooting around. Screw it - I'm calling a spade a spade - there is no shame in mental illness. There is humility, strength, hardship, patience and raw beauty trapped amongst pain. Help us start the conversation by tagging #conversationstarter and together let's make it acceptable.

10.01.2022 The health and safety of our clients are at the forefront of everything that we do and to ensure our clients are protected during the current pandemic, we have transitioned to a telehealth practice until further notice. Appointments can be made for sessions to be via telephone or via a secure video conferencing platform and are all bulk billed throughout the period of exercising telehealth only. When booking online or via our administration team, please choose Telehealth via Video Conferencing or Telehealth via Telephone in order to allow your session to be as comfortable as possible.

10.01.2022 All my clients know, I am obsessed with sleep and it's benefit to mental health. Here is an interesting take on sleep that I recently wrote that covers some of the psychology behind the physical benefits of sleep! https://tendaily.com.au//beauty-sleep-is-a-real-thing-and-

09.01.2022 Every now and then we are all really financially burdened. This time to the year, particularly brings about financial stress. Here is my latest post on how to cope with financial stress for Bette Homes & Gardens. https://www.bhg.com.au/how-to-cope-with-financial-stress

08.01.2022 Merry Christmas! Whilst we are on leave, we can still appreciate it may be a challenging time of the year for some people. Don't be alarmed, there are some great resources on stand by if you need to talk.

08.01.2022 Before you hit the hay, take a moment to explore the days emotions. Some days are rollercoasters and some days are numb. Some days are incredible and some days you haul ass for most part. Acknowledge your feelings of the day and remember if you felt anxious today it doesn't mean you are a giant ball of anxiety. Keep in mind that you aren't sadness just because you got a glimpse of that today. Sadness is a feeling and feelings change, they evolve and they wax and wane. Give yourself a visual hug and remember, you got through another day (and didn't manage to melt in this heat either!) Look at you go! #iffeelingscouldtalk

08.01.2022 Mindfulness isn't always what you think it is. We get it, deep breathing for relaxation r spending time to drink a cuppa and acknowledge the flavours, temperature and sensations might not be for everyone but these strategies are easy to consider and totally doable! This is an alternate way of practicing Mindfulness. Which one will you try?

08.01.2022 I'm grateful for the opportunity to write this little piece on something I am so staunch on. Our psychology needs to become priority. I always say if the captain (mind) is healthy and happy the vessel (body) can navigate through the roughest of waters. https://www.shedoesthis.com//why-you-should-take-a-mental-

07.01.2022 The best things in life are free. Curiousity is the best and cheapest gift to give yourself. Be anxious, be depressed, be stressed but do it curiously. There is nothing wrong with mental illness. If you suffer from a mental health issue - just don't dtop being curious. Instead of feeding it, starve it. Be curious about it. Get that dreaded feeling after sunset? Does the night creep in and make you feel down hearted and uncomfortable on your skin? Don't be afraid or dishearten...ed by that. Be curious instead. Instead of thinking "I'm so anxious, I'm so anxious, I feel sick", try exploring it by thinking about "I wonder what's making me nervous", or acknowledge it and say "I notice I am feeling anxious - I wonder what that's about". And leave it at that. You don't need to figure the rest out. Pop the thought into a car park and visit it later. Soon enough you'll see a change, whilst your car park of thoughts becomes FULL and that's ok too. Photocred: Lettering by @lissletters

07.01.2022 It took me a while.. but I wrote this article and for once, am very proud of the message I am conveying. It took guts and a lot of self reflection for me to write this and it came from a place deep within; keeping in mind my family, friends and clients while I wrote every line. I hope everyone who has a loved one - whether a friend or a lover, whether a family member or a colleague - who is fighting depression, can benefit from one thing in this article. Even if you are the ...one who is fighting this battle, I hope to have validated the experience and shared some insight on how those around you can support you. Please like and share this post to spread awareness, spread acceptance and spread recovery. https://www.bodyandsoul.com.au//f04d1d77de7a4ed800cb81a081

06.01.2022 Smack bang in the middle of debilitating anxiety is such a perfect time to lose your sense of self. . . Losing your sense of self is frightening and clients you can often be left feeling like they are grieving the loss of the old and perfectly functioning version of the self. .... . Accept that the darkness has come and the anxiety is a feeling that will soon pass. Think of it as being caught in a rip. When you keep swimming against it you get dragged out further to sea but if you swim with the current, you'll eventually break free of the rip and swim to shore. Accept your anxious, and ride the wave. Pace out the adrenaline and come into the here and now. . . Most importantly, don't dwell on the concept of losing yourself. You will find yourself again. A better, revised and more resilient version. Version 2.0. It exists. And you CAN achieve it. See more

06.01.2022 Ever feel like someone is making you question your sanity? As though you have lost your mind and invalid in how you are feeling? Gaslighting is a thing. Read on to find out more about it! https://tendaily.com.au//gaslighting-the-painful-emotional

04.01.2022 Suicide prevention is key to breaking down stigmas. For those suffering from suicide ideation just remember they are just thoughts. However scary and however hard it is to have them, these thoughts are a symptom of a mental illness and there is no shame in that. When we have symptoms of any illness, we seek professional health and symptoms of depression, anxiety, posttraumatic stress disorder or even obsessive-compulsive disorder all warrant a visit to a professional who can help - just like any other illness.

03.01.2022 All it takes is to ask, all it takes it to listen, all it takes is to not judge, all it takes is to support and spread the word. Spread awareness. Let's eliminate the stigma. Let's talk about it. Let's help each other. Let's prevent. Let's do it together.

03.01.2022 Here's my latest post for SportsLuxe about the effects of social media on mental health! https://sporteluxe.com/5-negative-effects-social-media-is-/

02.01.2022 The black dog of depression is real. Lately clients have been describing their depression as a thing that sucks their life away into what seems to be a bottomless pit. Here's news for that black dog. Dogs can be trained. Eventually, dogs can learn to sit, heel, bark, roll over - all on command. Dogs are wonderful creatures that need love and nurture and taming. Sometimes your depression feels like a big black dog that's overshadowing you. Sometimes anxiety feels like a pup running uncontrollably a muck. Here's the good news. Eventually you can grab the leash. Eventually you teach it to work with you and eventually you can let the leash go and let it run away. And when it comes back you can send it away again or ask it to stay. It takes time, it takes strength but eventually it WILL behave and you can gain control back.

02.01.2022 Day in, day out - this has become such a prominent theme in therapy . Times have changed. Mum's are not to be the sacrifical lamb to the slaughter anymore and this doesn't mean that dad's pick up that role instead. Everyone can win. Without sacrifice. Without dismay. The balance does exist!

01.01.2022 As Psychologist with General Registration and a Clinical Psychotherapist, I am so disheartened to see that many clients may have to switch therapists they've worked so hard with due to the new proposal for Medicare rebates presented by the Australian Psychology Society simply because therapists similar to myself don't hold the title of Clinical Psychologist. Please have a read of the therapists perspective and consideration towards our clients and join us in the fight against better access to mental health treatment for all clients and therapists alike. https://notforgotten.tv//dear-mental-health-client-pleas/