Exercise has been widely recognised as a powerful tool for improving well being and mental health and well-being. The benefits of regular physical activity extend beyond physical fitness and encompass significant advantages for mental health. Here are some key benefits of exercise for mental well-being. 1. Reduced stress, anxiety and depression: Exercise helps to reduce stress levels by stimulating the release of endorphins, the brain's feel-good chemicals. It also promotes the production of neurotransmitters like serotonin and norepinephrine, which play a crucial role in regulating mood, reducing anxiety and alleviate symptoms of depression and importantly boost overall feelings of happiness and well-being. 2. Enhanced cognitive function: Exercise promotes better cognitive function and improves memory, attention, and concentration. Physical activity increases blood flow to the brain, delivering oxygen and nutrients necessary for optimal brain health. It also stimulates the growth of new nerve cells and enhances synaptic plasticity, which supports learning and mental agility. 3. Increased self-esteem and self-confidence: Regular exercise can contribute to improved self-esteem and self-confidence by enhancing body image and physical appearance. Achieving fitness goals and experiencing personal growth in physical capabilities can have a positive impact on self-perception and overall confidence levels. 4. Better sleep quality: Exercise can help regulate sleep patterns and improve the quality of sleep. Physical activity increases the body's temperature, which, when followed by the post-exercise cooldown, can promote more restful sleep. Better sleep has a direct positive impact on mental health, leading to improved mood and cognitive function. 5. Social interaction and support: Many forms of exercise provide opportunities for social interaction and connection. Joining group fitness classes, sports teams, or exercising with friends can foster a sense of community and belonging, reducing feelings of isolation and enhancing overall mental well-being. Frequent exercise offers a multitude of benefits for mental health. By reducing stress, improving mood, enhancing cognitive function, boosting self-esteem, promoting better sleep, and fostering social connections, exercise acts as a powerful ally in maintaining and improving overall mental well-being. Incorporating physical activity into one's routine can have a transformative effect on mental health, leading to a happier, more balanced life.

Rituals of Connection refer to specific activities or habits that couples can engage in to strengthen their emotional connection and foster a sense of intimacy and closeness. These rituals are designed to help couples build positive and meaningful interactions into their daily lives, enhancing their overall relationship satisfaction. Here are a few examples of Gottman Rituals of Connection: 1. Welcoming Rituals: Create a warm and loving atmosphere when greeting each other after being apart. This can include giving a hug, a kiss, or engaging in a special greeting that is unique to the couple. 2. Appreciation Rituals: Regularly express appreciation and gratitude for each other. This can be done through verbal expressions of thanks, writing love notes, or sharing specific reasons why you value and appreciate your partner. 3. Daily Stress-Reducing Conversations: Take time each day to have a stress-reducing conversation. This involves sharing and empathising with each other's daily stresses, listening attentively, and offering support and understanding. 4. Date Nights: Set aside dedicated time for regular date nights where you can focus on each other and enjoy activities that you both love. This can involve going out for dinner, watching a movie, taking a walk, or engaging in a shared hobby. 5. Bedtime Rituals: Establish a soothing bedtime routine where you can connect and unwind together. This can include cuddling, talking about your day, reading together, or engaging in relaxing activities before sleep. 6. Affectionate Touch: Incorporate physical affection into your daily interactions. This can range from holding hands, hugging, giving massages, or engaging in other forms of non-sexual touch that promote emotional connection. The goal of these rituals is to create a sense of safety, emotional connection, and intimacy within the relationship. By consistently engaging in these rituals, couples can strengthen their bond and increase their overall relationship satisfaction.

All is not lost if your partner can’t or won’t attend couples counselling. There is still a lot you can do on your own to influence the relationship. Research shows that individual therapy which is focused on managing relationship issues is not only unsuccessful, but also leads more frequently to relationship breakdown. This is concerning, considering around 86% of clients name relationship distress as one of their top three main concerns. Fortunately, Couple Sensitive Individual Therapy (CSI therapy) is a specialist approach which helps the individual to make positive, lasting change in their relationship. It involves: · Psychoeducation · Cognitive and emotional self-exploration · Behavioural interventions · Communication skills · CSI therapy is not about pathologising your partner or aligning against them with you, it is about a process of discovery and exploration. Relationship issues can feel overwhelming, but CSI therapy is supportive and effective. It also provides: · an objective, non-judgemental space – so unlike family or friends, there is no bias to the options the therapist may discuss with you regarding your relationship. · a confidential space, so if you are feeling stuck and you suspect it may be due to some experiences you have had in your life, you can “test” this out first in a safe environment with a trained professional. · a “systems theory” model – this simply refers to a knock-on effect whereby because one person is making changes, the other often follows suit, as part of the system, ie. the relationship or family. · the chance to gain insight into your own reactions, and where you can make positive changes. (It can be A LOT easier to hear this from an objective party, rather than a partner!) Please get in touch with us if you’d like to give it a go! Source: https://relationshipinstitute.com.au/

Anxiety is a common mental health condition that affects millions of people worldwide. Its impact can be debilitating, making even the simplest tasks seem overwhelming. While there are various approaches to managing anxiety, therapy has emerged as a powerful tool in providing individuals with the support and skills they need to navigate their anxiety effectively. By offering a safe and non-judgmental space, therapy can assist individuals in understanding the root causes of their anxiety and developing effective coping mechanisms. Therapy provides a range of techniques and strategies tailored to each individual's unique needs. Cognitive Behavioural Therapy (CBT), for example, is a widely used therapeutic approach that focuses on identifying and challenging negative thought patterns and behaviours associated with anxiety. Through this process, individuals gain insight into the ways in which their thoughts contribute to their anxiety and learn practical techniques to reframe and restructure their thinking. Additionally, therapy can provide relaxation techniques, such as deep breathing exercises or mindfulness practices, which can help individuals reduce the physical and emotional symptoms of anxiety. One of the most significant benefits of therapy for anxiety is the opportunity for individuals to gain a deeper understanding of themselves and their triggers. By working with a trained therapist, individuals can explore the underlying causes of their anxiety, which may include past traumas, relationship issues, or unresolved emotional conflicts. Through this exploration, individuals can develop a greater sense of self-awareness and gain tools to manage their anxiety more effectively. Furthermore, therapy offers a supportive and empathetic relationship, allowing individuals to express their fears and concerns without judgment, and to receive guidance and encouragement along their healing journey. Seeking therapy for anxiety is an empowering step towards reclaiming control over one's mental well-being and living a more fulfilling and balanced life. Remember, you don't have to face anxiety alone – help is available, and therapy can make a significant difference in your journey towards healing and resilience.

When working with Psychologist or Psychotherapist at Burleigh Heads Psychology Clinic there are several things you can expect: 1. Confidentiality: Psychologists adhere to strict ethical guidelines, including maintaining confidentiality. Your discussions and personal information shared during therapy sessions should remain confidential, with a few exceptions (such as if you express an intent to harm yourself or others, or if there is a legal obligation to report specific information). 2. Active listening and empathy: Psychologists are trained to be active listeners and to provide empathy and understanding. They will strive to create a non-judgmental and safe space for you to express your thoughts and feelings. 3. Assessment: At the beginning of therapy, your psychologist may conduct an assessment to better understand your concerns and develop an appropriate treatment plan. This may involve asking questions about your background, symptoms, and relevant life experiences. 4. Goal setting and treatment planning: Once your psychologist has a good understanding of your concerns, they will collaborate with you to set treatment goals. Together, you will work on developing a plan to address these goals and identify strategies or interventions to help you achieve them. 5. Evidence-based interventions: Psychologists use evidence-based techniques and interventions that have been scientifically validated to be effective. The specific interventions used will depend on your unique needs and the theoretical orientation of your psychologist. 6. Regular sessions: Therapy typically involves regular sessions, usually scheduled once a week or biweekly. The duration of therapy varies depending on individual circumstances and progress. It may be short-term, focusing on specific issues, or long-term for more complex concerns. 7. Building a therapeutic relationship: Establishing a positive and trusting relationship with your psychologist is crucial for effective therapy. This relationship provides a safe space for exploration, growth, and self-reflection. 8. Homework and self-reflection: Your psychologist may assign you exercises, reading materials, or reflective activities to supplement your therapy sessions. These assignments can help you integrate what you've learned and apply it to your daily life. 9. Progress evaluation: Periodically, your psychologist will assess your progress toward the established goals. Together, you can evaluate the effectiveness of the treatment and make any necessary adjustments. It's important to note that individual experiences with psychologists may vary, as therapists have different approaches and styles. It's essential to communicate openly with your psychologist about your expectations, preferences, and any concerns you may have throughout the therapy process.

The way a conversation begins often sets the tone for its trajectory. When conflicts or sensitive topics are approached with criticism, blame, or harsh language, it tends to trigger defensiveness and escalates the conflict. On the other hand, a gentle start-up allows for a more productive and positive exchange. Here are some key elements of a Gottman gentle start-up: 1. Use "I" statements: Express your thoughts and feelings using statements that begin with "I" rather than "you." This helps to avoid sounding accusatory or attacking the other person's character. For example, saying "I feel hurt when..." instead of "You always..." 2. State specific behaviours or situations: Focus on describing the specific actions or events that have affected you rather than making generalisations or assumptions. This allows the other person to have a clearer understanding of the issue. For example, saying "Yesterday, when you didn't call me as you promised..." instead of "You never keep your promises." 3. Express emotions and needs: Clearly communicate how the situation made you feel and what needs or concerns are arising from it. Sharing your emotions and needs helps your partner understand the impact of their actions and encourages empathy. For example, saying "I felt disappointed and worried because I value open communication and reliability in our relationship." 4. Be respectful and kind: Approach the conversation with a genuine desire to find a resolution and maintain respect for your partner. Avoid derogatory language, sarcasm, or insults, as these escalate conflicts and damage emotional bonds. The goal of a gentle start-up is to create an atmosphere of safety, openness, and understanding. It encourages active listening and empathy from both partners, making it more likely for conflicts to be addressed and resolved constructively. By practicing gentle start-ups, couples can establish healthier patterns of communication that foster connection, intimacy, and mutual respect in their relationship.

Gottman Marathon Therapy is an intensive form of couples therapy developed by Dr. John Gottman and his wife, Dr. Julie Schwartz Gottman. This approach is designed to provide a concentrated and immersive therapy experience for couples who are facing relationship challenges. During a Gottman Marathon Therapy session, couples work with a highly trained therapist for an extended period of time, often over the course of two consecutive days. The therapy sessions can last for 6-7 hours each day, allowing for in-depth exploration and processing of the issues within the relationship. Here are some benefits associated with Gottman Marathon Therapy: 1. Comprehensive Assessment: Marathon therapy allows the therapist to gather a comprehensive understanding of the couple's dynamics, strengths, and challenges. The therapist can observe and assess the couple's interactions in real-time, leading to more targeted interventions and strategies. 2. Immediate Feedback: The extended sessions in marathon therapy provide an opportunity for immediate feedback from the therapist. This immediate feedback helps couples gain insights, understand patterns, and make adjustments in real-time, enhancing the effectiveness of the therapy process. 3. Intensive Focus: The concentrated nature of marathon therapy allows couples to deeply focus on their relationship and the issues they are facing. The longer sessions provide ample time for thorough exploration, understanding, and problem-solving. 4. Efficiency: Since marathon therapy compresses a significant amount of therapy into a short period, it can help couples make progress quickly compared to traditional weekly therapy sessions. This can be especially beneficial for couples who are dealing with time constraints or who are in crisis situations. 5. Deeper Connection: The immersive nature of marathon therapy fosters a deeper sense of connection between partners. Spending consecutive days together, engaging in therapy exercises and discussions, can help couples rebuild trust, improve communication, and strengthen their emotional bond. 6. Skill Building: The extended therapy sessions provide ample time for couples to learn and practice specific skills and techniques to improve their relationship. This can include conflict resolution strategies, effective communication techniques, and ways to enhance intimacy and connection. For more information on Gottman Method Couples Therapy – please email Kylie on kj@burleighheadspsychology.com.au

We have all been there ... when we feel like there is absolutely NOTHING left in the tank. Fatigue - mind fog - total body exhaustion and a feeling of overwhelming stress in many areas of your life! Emotions run high and energy runs super low. Counselling can be highly beneficial in addressing and alleviating stress and fatigue. Through a supportive and empathetic therapeutic relationship, counsellors can assist individuals in understanding the underlying causes of their stress and fatigue, develop coping strategies, and promote overall well-being. Here are a few ways in which counselling can help: 1. Emotional support: Counselling provides a safe space for individuals to express their feelings and emotions associated with stress and fatigue. Sharing these experiences can help in relieving emotional burdens and promoting a sense of validation and understanding. It can help you feel not so alone and that there is hope. 2. Identifying stressors: Counsellors can help individuals identify the specific stressors contributing to their fatigue. By exploring various aspects of their lives, such as work, relationships, or personal expectations, individuals can gain clarity and develop strategies to manage or eliminate these stressors. 3. Coping skills: Counsellors can teach effective coping skills tailored to an individual's specific needs. These skills may include relaxation techniques, time management strategies, assertiveness training, or problem-solving approaches. Developing these skills empowers individuals to better manage stress and reduce fatigue. 4. Behaviour modification: Counselling can assist individuals in identifying and modifying unhealthy behaviours that contribute to stress and fatigue. Counsellors can help individuals develop healthier habits, such as improving sleep patterns, setting boundaries, and prioritising self-care. 5. Lifestyle adjustments: Counsellors can work with individuals to evaluate their overall lifestyle and make necessary adjustments. This may involve exploring factors like exercise, nutrition, and leisure activities to enhance overall well-being and reduce stress and fatigue. In summary, counselling offers valuable support for individuals experiencing stress and fatigue by providing emotional support, identifying stressors, teaching coping skills, promoting behaviour modification, and facilitating lifestyle adjustments. The collaborative nature of counselling empowers individuals to regain control over their well-being and lead healthier, more balanced lives. For more information - call Kylie on 0420 434 628 at Burleigh Heads Psychology for a confidential chat about how we can support you.

Around one in six couples in Australia have trouble in trying to conceive a child, and many people going through the journey on their own similarly struggle to become pregnant. While you are navigating this emotional rollercoaster, it is really important to obtain support in a safe and confidential space, which is what counselling provides. Some common reactions to experiencing infertility issues include: ‘We never thought we’d be that couple.’ ‘I should’ve started sooner.’ ‘I find myself closing off from friends who are having babies.’ ‘It’s my fault.’ Feelings which may arise: guilt, shame, isolation, anger, envy, sadness, grief, happiness, excitement, disappointment, fear, loss of control and more. In addition, may clients discuss feeling like their entire identity has changed and that they have a sense of putting their life on hold; ultra focused on their fertility journey. If you are in a couple, other issues can arise – you may cope differently to your partner, or they may feel that they have to be the strong one. Or one of you wishes to stop trying to conceive and the other wishes to pursue treatment. Counselling can help you: · learn coping skills · process feelings of grief and loss · come up with ways to manage reactions from family and friends · cope with triggers · manage anxious thoughts · come together as a couple · navigate isolation · explore your options Karen is a skilled and experienced fertility counsellor, and a member of FSA (Fertility Society of Australia) and ANZICA (Australia and New Zealand Infertility Counsellors Association) and can assist you during your IVF journey. Call Kylie on 0420 434 628 for more information or to make an appointment.

BHPC is pleased to announce we are providing EMDR (Eye Movement Desensitisation and Reprocessing) therapy for PTSD support. Jane Wilson an experienced registered Psychologist who provides specific therapy for the treatment of trauma. Having completed significant training in EMDR - Jane is a field leader in this therapy and is able to assist and support you moving forward. EMDR is believed to work by helping individuals process traumatic memories more adaptively, reducing the emotional intensity and associated distress. It is often used as part of a comprehensive treatment plan for conditions such as post-traumatic stress disorder (PTSD), anxiety, depression, and other trauma-related disorders. The underlying theory of EMDR suggests that traumatic experiences can become "stuck" in the brain's information processing system, causing them to be improperly stored and accessed, leading to emotional and behavioral difficulties. By engaging in bilateral stimulation while focusing on distressing memories, EMDR aims to promote adaptive processing, allowing you to form new associations and perspectives on the traumatic event. EMDR should always be conducted by a trained and licensed mental health professional such as Jane. EMDR has shown remarkable success in treating trauma-related disorders. Through its unique approach of bilateral stimulation, EMDR helps individuals process and heal from distressing memories and experiences. Its effectiveness has been supported by extensive research, making it a widely recognised and transformative therapy for trauma recovery. Call Kylie on 0420 434 628 for more information or to make an appointment.

Counselling is a form of therapy that aims to help individuals explore and resolve their personal, emotional, or psychological issues. It is a collaborative process between a trained counsellor or therapist and a client, designed to promote personal growth, well-being, and positive change. There are several reasons why counselling can be effective: Emotional support: Counselling provides a safe and non-judgmental space for individuals to express their thoughts, feelings, and concerns. The counsellor offers empathy, understanding, and support, which can help clients feel heard and validated. Objectivity: Counsellors are trained professionals who maintain a neutral and unbiased stance. They can offer an objective perspective on the client's challenges, helping them gain insight and consider different viewpoints. Exploration and self-reflection: Counselling encourages individuals to explore their thoughts, emotions, and behaviours more deeply. By examining underlying issues and identifying patterns, clients can gain a better understanding of themselves, their motivations, and their experiences. Problem-solving and coping strategies: Counsellors can help clients develop effective problem-solving skills and coping strategies to manage their difficulties. They may teach techniques such as relaxation exercises, stress management, communication skills, or cognitive-behavioural strategies. Increased self-awareness: Through counselling, individuals can gain greater self-awareness, discovering their strengths, values, and areas for personal growth. This self-awareness can lead to enhanced self-esteem, confidence, and a clearer sense of identity. Emotional regulation: Counselling can assist individuals in regulating their emotions. Clients learn to recognise and understand their emotions, manage distressing feelings, and develop healthier emotional responses. Behavioural change: Counselling can support individuals in changing unhelpful or harmful behaviours. By exploring the underlying causes and consequences of their actions, clients can develop healthier patterns of behaviour and make positive changes in their lives. Relationship improvement: Counselling can address relationship issues and provide guidance on improving communication, resolving conflicts, and building healthier relationships. Couples or family counselling can help improve interpersonal dynamics and strengthen bonds. It is important to note that the effectiveness of counselling can vary depending on various factors, including the client's willingness to engage in the process, the therapeutic relationship, the counsellor’s skills and approach, and the nature of the client's concerns. Different therapeutic modalities and approaches may also be used based on the client's specific needs and goals.

Listen in as I have a candid conversation with Nikki McCahon from The Dear Mama Project about what happens in your relationship when you bring a new baby home. We discuss the most common problems and tensions that can create conflict and hurt feelings at this very important time in a couple's lives together. ​ Season 2, Episode 1 - Relationship After Baby with Trish Purnell-Webb