Amanda Westphal in Newport, New South Wales, Australia | Health & wellness website

Amanda Westphal

Locality: Newport, New South Wales, Australia

Phone: +61 424 140 970

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• Medical and health
• Health & wellness website
• Counsellor

25.01.2022 Wondering what therapy is going to be like? Me too. Each session is completely different. Some are full of jokes. Some are very quiet.... Some are loud and chatty. Some are full of tears. Some are so powerful I feel the room change. Some are just a lovely chat. The question is, what do you want yours to be? See more

25.01.2022 Overthinking? Try getting out of your head, and into your body. Move, walk, stretch, exercise. When you focus on your body, you can give your mind a little rest.

24.01.2022 I subscribe to the theory of the biggest bang for the least amount of effort. We’re all busy right? In an ideal world, we’d stop the scroll, put the phones away and practice mindfulness in everyday. However, this is a difficult choice that you probably aren’t interested in trying. What if, instead, we tweaked your Insta feed with things that help you feel good, rather than add fuel to your anxiety? Last weeks post was about doing a socia...l media cull, and removing accounts that trigger a negative reaction from you. This week, we’re bringing in the joy and support. Here’s a list of uplifting accounts that will fill your heart with validation, rather than triggering you to feel self conscious. Get following - https://www.yourwellnessfocus.com/10-instas-that-are-as-go/

23.01.2022 Here's what SCIENCE has proven about the effects of exercise; Decreasing depression and anxiety Improving self worth Improved sleep... Increased interest in sex Better endurance Stress relief Improvement in mood Increased energy and stamina Reduced tiredness that can increase mental alertness Weight reduction Reduced cholesterol and improved cardiovascular fitness Now, where are my sneakers? See more

23.01.2022 If there’s part of you that isn’t sure, then please have a read of my blog. Here’s some questions that might help you; Do you feel like you can truly be you in your relationship in every way? That is, without censoring what you say or suppressing any quality about yourself? Can you cry freely in front of your partner when you’re upset without making them feel awkward or like you’re just a big sook? Can you celebrate a big win without feeli...ng like you’re raining on your partner’s parade? See more

23.01.2022 A new blog is up! Signs Of A Toxic Relationship. Maybe you first read the headline and thought, ‘signs of a toxic relationship, no that’s not me. That doesn’t describe what I have with my partner.’ And if that’s true, amazing. But, before you dismiss this advice as being for someone else, I’d love you to ask yourself these questions honestly. Do you feel like you can truly be you in your relationship in every way? That is, without censoring what you say or suppressing any... quality about yourself? Can you cry freely in front of your partner when you’re upset without making them feel awkward or like you’re just a big sook? Can you celebrate a big win without feeling like you’re raining on your partner’s parade? Check out the article here; https://www.yourwellnessfocus.com/four-signs-of-a-toxic-re/

23.01.2022 This is a wonderful one to bookmark for Christmas

23.01.2022 These days you can find an app for just about everything, and mindfulness is no exception. We all know how important mindfulness is and with hundreds of meditation and mindfulness apps available to us at our fingertips, how do you know which one is right for you? From help with anxiety to improving your sleep and even increasing your focus, we dive into the top five apps for mindfulness in 2020. 1 Smiling Mind... Smiling Mind is an app developed by psychologists and educators to help bring balance to your life. They have a range of FREE programs (yah!) to choose from. 2 Plum Village The best feature on this app is the Bell Of Mindfulness. This is ideal for office workers who find anxiety and stress creeping into their day. You can set the bell to ring within a 60 minute window, eg: every 45 minutes. The goal here is when the bell rings, to take three deep breaths and relax our body. It’s a trick that only takes a minute, however it could change your entire day. 3 Calm Calm is a great meditation app for beginners. There even a seven-day beginner’s programme to get you started. 4 Headspace Designed to help you train your mind and body for a healthier, happier life and get the most out of your day. The free version of the app includes meditations and exercises that can teach you the essentials of meditation and mindfulness. #5 Aura This app allows users the option to keep a gratitude journal, track your moods throughout the day, and listen to the nature sounds wherever you may be. It gives you the opportunity to combine mindfulness, and a few other self-care elements and take you to the next level. Have you got a favourite we can add to the list? See more

22.01.2022 Before COVID-19 coronavirus, I don’t think I’d ever said, ‘self isolation self care’, or ‘flatten the curve’. Look at me now! While we’re all trying to stay safe, contribute to the health of our community and find some hand sanitiser online, our lives have been completely turned upside down.So, while you’re bunkering down at home and social-distancing, self-isolating or quarantining, why not take the time to give yourself some extra self-care? Not only is self-care a great way to keep anxiety at bay, but you’ll also ensure that you remain fit and healthy whilst laying low. Check out the blog for all the tips (Link in bio)

21.01.2022 I’m here when you’re ready to make a change.

20.01.2022 This is a little tweak on something I talk about during couples therapy. However, it's a communication tactic that anyone can benefit from! Here's an example I use all the time. You've had a bad day at work and you want to share with someone. You reach out, and start to talk about it and they jump in trying to solve the problem or telling you a story about them. ... Is this what you want from them? See more

20.01.2022 I’d love you to ask yourself these questions honestly. Do you feel like you can truly be you in your relationship in every way? That is, without censoring what you say or suppressing any quality about yourself? Can you cry freely in front of your partner when you’re upset without making them feel awkward or like you’re just a big sook? Can you celebrate a big win without feeling like you’re raining on your partner’s parade?... Let’s face it. No relationship is perfect. But it’s important to realise that toxic signs are often subtle and can be tricky to spot. My latest blog has four signs of a toxic relationship you can look out for, plus advice about what you can do if you think you may be in one. See more

20.01.2022 ANXIETY IS THE WORST. But sometimes it makes sense. I have spoken with so many women who are really hard on themselves for having it. They're confused and think there's no reason for them to be anxious. But then we go through a few things, and yes, why wouldn't they have anxiety! If you're feeling anxiety coming on, be a little curious. I wonder why...

19.01.2022 Is it time for swimming yet? Summer is so good for the soul. I can’t wait to dive in.

17.01.2022 Have you got any of this going on? I specialise in working with anxiety, and if you've had enough and want to feel less of this...Just book in a free session and we can have a chat about finding a way out for you.

16.01.2022 It really sucks that we can't go overseas like we used to right now. I want to talk with you about holiday hacking for happier everyday. About injecting your life with a little bit of holiday to appease and settle the wanderlust. STEP ONE: What we’re going to do here is list things that we fantasise about, dream about, or remember that we enjoy when on holidays and hack them to enjoy them every day. YES! Instead of something you do once a year, ...let’s enjoy it every single day. EG: Waking up on hotel sheets, big breakfasts, not checking the time, afternoon cocktail... STEP TWO: This is the fun part. Let’s integrate it into your everyday life. Use the same products they do at the day spa, whether it’s a day cream in the morning that smells like heaven or a hand cream on your bedside table. Mornings on holidays are so easy to hack into your life. On my honeymoon in Bali, the sheets were delicious! They were so thick and soft, I loved lazy mornings lying on those sheets. While, I can’t relax in bed for hours anymore (My two year old screams ‘AWAKE’ at 5am until I let him out of his room), I can have the sheets! I asked the concierge who their sheet supplier was, and got in a cab. Not only did I buy the sheets, but the hotel robe and those blue and white pool towels. At least we have holiday linen, even if I can’t always be on holidays. What can you holiday hack? See more

16.01.2022 This process is a real foundation for many of the therapeutic strategies I use in the practice. Sometimes someone will realise something they're doing (like negative self talk, or supporting shame, or not communicating effectively) and then they'll say OK! Now I know I'm doing it, how can I stop it?... Sometimes, this is the answer. Forgive yourself and be honest about your intentions. Notice when you're doing it, and say something to yourself like..., ah! That's me doing that thing again! You'll see how you were reacting before, and a difference in your new healthy choices, but you may not have completely stopped yet. And finally, rebirth! A new focus and healthy choice, and understanding and self kindness for the old you. If you'd like to experience this, let me help you. You can book in your free session via the bio. See more

16.01.2022 Letting go of expectations that aren't working for us can be an incredible relief. Like, thinking that you have to be everything to everyone. Or feeling like you have to always say you're fine. ... Sometimes we don't want to help other people, or pretend that we're ok. Is there something you can let go of this week? See more

15.01.2022 Whilst I do confess I think a sneaky magnum is an act of self care, so is a beautiful healthy meal. Plan a meal that's healthy, delicious and easy to replicate (then you can make it part of a little routine later on). Whilst you're eating it, try focusing on your food and turning off devices and distractions. Notice how the food tastes, smells, the textures and temperature. While you're at it, remind yourself how awesome you are for looking after you.

14.01.2022 Can we get real for a sec? I’ve got a couple of questions for you. Do you feel like you can truly be you in your relationship in every way? Can you celebrate a big win without feeling like you’re raining on your partner’s parade? Now on the blog - four signs that you - or someone you know - may be in a toxic relationship. Plus, what you can do about it if you are.

14.01.2022 Seriously, this works.

14.01.2022 This is a lovely one in time for Sunday. This seems like one that you can skip, but seriously, you will feel better IMMEDIATELY! Breathe.

14.01.2022 While more self care challenges ask you to put your phone down - this one is the opposite! Pick up your phone! And text or call someone. Probably the person you thought of when you reach this post. It can be weird just telling someone how you feel about them, but it's such a special gift to both of you. This is a self care of connection. ... I love this challenge. I've texted a close friend and told her how much I valued our friendship, I've emailed a colleague and shared with them how much they've taught me and how grateful I am to have learnt from them. Who are you going to connect with? See more

13.01.2022 Let's start today with some self love! I'll go first... 1. Brows. 2. Grit. 3. Confidence.... 4. Boundaries. 5. Boobs. Your turn. You can do it! See more

12.01.2022 Where's your happy place? Where do you go, that fills your cup straight away?

12.01.2022 Self care is so important, and it's not just massages and meditation. I wanted to share with you some of my self care gems, I hope they inspire you for more me time! Today when I filled up my car at the service station, I bought a double chocolate Magnum and ate it alone in the car. I booked in my cleaner an extra day last week. I had a couple of really early nights this week (like 8pm!) ... I went to the gym one day I gave myself the day off the gym, and the guilts, the next day. Does this challenge your ideas on self care? What did you do today that counts? ... See more

12.01.2022 I hear these phrases used interchangeably, but I think they are opposites. Self worth comes from within, it's how you feel about you. Self confidence is something we're confident about often from external sources, and it's usually only skin deep. I hear people say they're confident in themselves, they mostly mean their looks.. What do you think? Are they similar to you? P.s. I've also got a really super blog on how to improve your self worth + self esteem on the website. Check it out, link in bio.

11.01.2022 YES. let's talk about how we can change your life.

11.01.2022 VIDEO // Have you tried to stop the scroll? Delete social media? Or just tried to limit it a little? After watching The Social Dilemma, I deleted Facebook for three whole days! It got me thinking Unplugging from social media may not be practical for you, but what if you did a social media cull? What if you curated your feed to support you with inspiring and relatable posts that made you feel good about yourself? Check out the video on my blog for a step-by-step how to (link in bio)

10.01.2022 Remember this, when you're not sure of what to do... Sometimes we give AMAZING advice to our friends, but don't trust our own. You've got this.

07.01.2022 Does this connect with you?

06.01.2022 Have you tried to stop the scroll? Delete social media? Or just tried to limit it a little? After watching The Social Dilemma, I deleted Facebook for three whole days! It got me thinking Unplugging from social media may not be practical for you, but what if you did a social media cull? What if you curated your feed to support you with inspiring and relatable posts that made you feel good about yourself?... Let’s give it a try. Here’s a video from my Feel Worthy course to walk you through how to do a social media cull, and also. support you with some of the difficult bits like how to handle the Unfollow Guilt. https://www.youtube.com/watch?v=Jaas4CBRDXA&feature=youtu.be

05.01.2022 The link is in the bio so you can enjoy some stellar playlists designed for empowerment and self worth. Your Wellness Workout Your Wellness Working Your Wellness Unwind

05.01.2022 Every video can’t be

05.01.2022 Today is RUOK Day. Please reach out if you need some support, today or any day. . #ruokday #ruok #northernbeaches #beyondblue #lifeline #1800respect

05.01.2022 Love yourself enough to exercise. It’s important that we love and value ourselves and a regular exercise program is one of the most valuable gifts of self love that we can give. Taking time away from ourselves for our busy lives and participating in physical activity is essential to a happy, healthy and well balanced life. ... While there's hundreds of excuses of why you don't want to move your body, try and come up with one for why you should. See more

04.01.2022 https://www.yourwellnessfocus.com/what-to-do-in-a-panic-at/

04.01.2022 Do you place the value of yourself or your day on your productivity? I wonder... here’s some examples.

04.01.2022 This is the final day of the self care challenge. My go-to for giggles is ... Any Will Ferrell film or conversation with my 4 year old. Where do you find your funny?

04.01.2022 Don’t let your version of other people’s experiences get in the way of your self care.

04.01.2022 WAITLIST // The waitlist for the couch is now LIVE on the website. While you’re waiting please have a look at my self worth program Feel Worthy. It’s a six week therapeutic intensive to boost your esteem + worth.

04.01.2022 Is the self care challenge in your calendar? Over the week I'll be guiding you through super easy, super accessible ways to give yourself a little love. Here's why it's so important; Self care increases your self worth + then you can make better decisions for your life and happiness... Self care teaches people how to treat you. If you insist on respecting yourself, other people will as well. Because it feels damn good Please give me an emoticon if you're looking forward to the challenge TOMORROW! See more

03.01.2022 An easy way to set up your day and take control of your reactions and feelings.

03.01.2022 How do you feel about saying no? I'm getting really good at it. Sometimes that hardest part of what comes after no. Like when you say no, but feel like you need to explain why. Or justify to someone why you said it. ... What if you did't explain yourself. No is a complete sentence. See more

01.01.2022 That's why I have a free 30 minute session. It's not for paperwork, or anything to do with me. It's for you. To meet me. To see how you feel. If you think we gel, then your 40% on the way to success already if you choose to continue the process. ... Isn't that incredible. Relationships are THE most important thing. More important than my training, the modalities I use, and the couch I've selected. It all boils down to how we connect. You can book your free session today. Link in bio. See more

01.01.2022 And that’s ok. This is my favourite mantra. Why don’t you try using this tomorrow and see if it changes things for you. Here’s how; I’m feeling overwhelmed today, and that’s ok. I’m so angry and that’s ok. ... I’m feeling like I let someone down, and that’s ok. I’m running late today, and that’s ok. See more

01.01.2022 A saying that has been passed down through my family is that you can count your true friends on one hand. Friends are essential to a balanced life and if you haven’t quite got the squad that you want there some apps around to help. We3 looks like a real winner. It connects you with two other people at the same time. I love that, it seems to make it less weird and less like a date. Other ways to make friends is to find them through your existing world. Say hi to that person you see regularly at the cafe, talk to people at the gym, and reach out to connections you’ve made before but fell away. Every friendship starts with one person being vulnerable and reaching out. But the benefits are huge. Pop in an emoticon if you’re going to be brave and connect with someone new this week