Happy New Year

I hope you had a really great Christmas, full of fun, love, and a little bit of relaxation. Also, as we step into the New Year, please let me take this chance to wish you all that's best for 2025.

I love this time of year; it's just so great for fresh starts and new changes. Then again, I don't always like the traditional resolutions. Those kinds of things can come off as sort of rigid and unforgiving. Why not try other ways to bring in positive changes into your life? Some such ideas may include the following:

Vision Boards: A vision board is a creative way to bring your goals and desires into view. Quite simply, it is a collection of images, words, or anything at all that represents what one wants to achieve or invite into their lives. I have made one for the upcoming year. See mine.

Small Steps, Big Impact: Focus on becoming 1% better every day instead of trying to make huge changes overnight. Given time, small consistent actions can amount to incredible results.

Set Goals: Clearly define what you want to achieve, and then reduce it into manageable steps. Just think of it as a roadmap to success.

Review Your Priorities: Are you giving yourself the priority you need? Take some time to reflect and make sure you give yourself the care and attention you deserve.

Identity-Based Change: Changes in identity come first rather than trying to change a habit per se. Instead of "I'm trying to get fit," for example, it would be "I'm someone who prioritises fitness." When decisions start to conflict with your identity, they become easier to make.

Choose Your Keywords: Take a few words that can define this year for you. For example, my key words could be "Fun" and "Fitness"; keep the feeling going with these things around to keep it interesting with your friends while continuing active over the course of this calendar year. What's going to be yours?

At Orange Counselling and Coaching, Kirt, Kat, and I are looking forward to helping you achieve your goals, whether it's through counseling or coaching. If you would like to talk more about this or would like to start brainstorming what's next, we would love to see you soon.

Wishing you a great beginning of the year!

Creating a Vision Board: A Powerful Tool for the New Year

A vision board is a visual representation of your goals, dreams, and intentions. It serves as a daily reminder of what you want to achieve, helping you focus on your priorities and stay motivated. By gathering images, words, and symbols that reflect your aspirations, you create a tangible tool to inspire action and manifest your vision for the future.

The process of creating a vision board is simple but meaningful. Start by reflecting on your goals across different areas of life—career, relationships, health, personal growth, or travel. Ask yourself questions like: “What do I want to achieve? How do I want to feel this year?” Gather magazines, printouts, or digital resources to find images, phrases, or quotes that align with your goals. Arrange them on a board or canvas in a way that feels inspiring and cohesive. The key is to create a board that sparks excitement and connects you emotionally to your goals.

New Year’s is the perfect time to create a vision board because it’s a natural period of reflection and renewal. The start of a new year brings a sense of possibility and the motivation to reset, plan, and dream. Taking the time to visualise what you want can help you set clear intentions for the year ahead, providing focus and clarity. A vision board also helps keep your goals front and centre, making it easier to take small, actionable steps throughout the year.

Ultimately, a vision board is about transforming dreams into reality. It acts as a daily touchstone to keep you aligned with your aspirations, reminding you to prioritise what truly matters. By engaging your creativity and imagination, you’ll not only feel inspired but also empowered to make the new year a meaningful and fulfilling one.

If you would like some assistance building your board please book in with one of our counsellors.

Discover Counselling – Half-Price Discovery Session Available!

If you’re considering counselling, now is the perfect time to explore its benefits. Katharina McMartin and Kirt Hines, both dedicated and highly experienced counsellors, are offering a first session for just $70—half the usual rate—allowing you to see if counselling is right for you. This discovery session is available via telehealth, making it accessible from the comfort of your own space.

Katharina McMartin

Katharina provides a safe, compassionate environment for exploring personal thoughts, feelings, and experiences. She believes that every person has the innate potential for growth and healing, and she’s here to support you on that journey. Whether you’re grappling with personal challenges, relationship issues, or navigating life transitions, Katharina’s approach is warm, non-judgmental, and tailored to suit your unique needs.

Drawing from cognitive behavioural therapy (CBT), solution-focused therapy, and mindfulness techniques, Katharina customises her approach to empower each client. With her background in the corporate world and experience in navigating cultural transitions after moving to Australia from Germany, Katharina is attuned to the pressures of career challenges and cultural adaptation. As a mother of two, she deeply understands the mental load that mothers carry and provides empathetic support for managing life’s multifaceted demands.

Kirt Hines

An accredited counsellor, Kirt Hines integrates evidence-based therapies, somatic and holistic healing modalities, operating within a person-centred, trauma-informed framework. Kirt’s approach is warm, empathetic, and mature, making her an ideal counsellor for individuals facing any mental health challenge. While her practice is open to all, Kirt’s specialisation lies in helping women of all ages find healing, empowerment, and recovery from mental health struggles and trauma.

Having experienced and overcome her own journey with childhood trauma, Kirt understands deeply the impact it has on life’s quality. Her path to healing has given her insight into the importance of recovery, freedom, peace, and self-compassion, allowing her to guide others to experience relief and joy. Kirt’s targeted approach addresses low self-worth, dismantling beliefs that hold individuals back and fostering a lasting sense of self-compassion and empowerment.

Benefits of Telehealth Counselling

Both Katharina and Kirt offer flexible telehealth sessions, which bring numerous advantages:

• Convenience: Attend sessions from the comfort of your own home, creating a secure and familiar setting for open conversation.

• Flexible Scheduling: Both counsellors offer appointments at various times, making it easier to find sessions that fit your lifestyle.

• Effectiveness: Research shows telehealth can be as effective as in-person sessions, helping you access quality care without geographical limitations.

Take the First Step with a Discovery Session

For only $70, this first session allows you to explore what counselling can do for you. Experience Katharina or Kirt’s supportive, empowering approach, and start your journey toward personal growth, healing, and a more fulfilling life.

The Power of Breathing Exercises for Calming the Body and Enhancing Health

In our fast-paced world, finding effective ways to manage stress and improve overall health is crucial. Breathing exercises are a simple yet powerful tool that can help you achieve both. By incorporating these techniques into your daily routine, you can experience significant benefits for your mental and physical well-being. I get many of my client who are feeling anxious to do these exercise and likewise I get my athletes to do the same thing to improve their fitness.

Why Breathing Exercises Matter

Breathing exercises are designed to help you control your breath, promote relaxation, and increase oxygen flow throughout your body. These exercises can be done anywhere and at any time, making them a convenient option for those seeking to improve their health.

Benefits of Breathing Exercises

• Stress Reduction: Deep breathing activates the parasympathetic nervous system, which helps reduce stress and promote a state of calm. This can be particularly beneficial during moments of anxiety or tension.

• Improved Focus and Concentration: By increasing oxygen flow to the brain, controlled breathing enhances mental clarity and focus. This can be helpful in both professional and personal settings.

• Enhanced Physical Fitness: Breathing exercises improve lung capacity and efficiency, which can enhance your overall fitness levels and exercise performance. Better breathing means more oxygen to muscles, improving endurance and strength.

• Better Sleep Quality: Regular practice of breathing techniques can help calm the mind and body, making it easier to fall asleep and enjoy restful, rejuvenating sleep.

Check out our Acceptance Meditation

A Simple Breathing Exercise: 4-7-8 Technique

The 4-7-8 breathing technique is a simple yet effective method to promote relaxation and calmness. Here’s how you can do it:

1. Get Comfortable: Sit or lie down in a comfortable position.

2. Inhale: Breathe in quietly through your nose for a count of 4.

3. Hold: Hold your breath for a count of 7.

4. Exhale: Exhale completely through your mouth for a count of 8.

5. Repeat: Perform this cycle three to four times.

Learn more about what we do

Want an advanced routine? Try The Hundred!

1. Lie on your back, knees bent, feet flat on the floor. Keep your arms at your sides, palms down.

2. Inhale and lift your head, neck, shoulders, and arms off the ground. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Take five short breaths in and five short breaths out.

3. While doing so, pump your arms, moving them in a controlled up and down manner. Do a cycle of 10 full breaths-each breath includes five inhales and five exhales.
   
   After you do 10 complete breaths, you will have completed 100 arm pumps.

Incorporating Breathing Exercises into Your Routine

To reap the benefits of breathing exercises, consider integrating them into your daily routine. You can practice these techniques in the morning to start your day with calmness, during breaks at work to reduce stress, or before bedtime to improve sleep quality.

Breathing exercises are a simple, accessible, and effective way to enhance your mental and physical health. By taking a few moments each day to focus on your breath, you can significantly improve your overall well-being.

At Orange Counselling and Coaching, we are committed to helping you achieve better health and well-being. We have weekly fitness coaching plans, fitness consultations and counselling available for you.

Using a signature song to manage anxiety

  Do our free anxiety assessment quiz

Do You Need More Tools to Cope with Anxiety?

If you're looking for support, we're here to help. Send us an email at admin@ocanc.com.au, give us a ring at 02 6362 7715, click on the 'Book Appointment' button, or start a conversation through our live chat.

Finding Your Anthem: The Power of a Signature Song in Navigating Life’s Ups and Downs

What's that one song that, no matter where you are or what’s going on, can lift your spirits, get your feet moving, and light up your entire being? We all have that one track - a signature song - that makes us feel invincible, capable of tackling whatever life throws our way. For some, it’s the iconic Theme from Shaft. Not just for its cool vibes but as a reminder not to take life or oneself too seriously. Its rhythm can boost confidence and help shift the mindset to a more positive place whenever it plays.

The Therapeutic Essence of Music

While the emotional impact of music is something most of us understand intuitively, there is a robust body of scientific research backing up its therapeutic benefits. Studies have shown that music therapy can significantly alleviate emotional distress and enhance psychological well-being across diverse groups of people.

A Musical Remedy for Anxiety

Anxiety often ambushes us with distressing thoughts and feelings of unease. One innovative way to counter this is through a signature song identified during therapeutic sessions. This isn’t just any tune, but a powerful anthem chosen to change mood dynamics and remind individuals of the coping strategies developed during therapy. This song becomes a beacon of positivity, pulling individuals back from the brink of anxiety by reminding them of the concepts we’ve woven into its melody when the music plays.

Your Signature Song: A Tool for Your Mental Health Toolkit

Integrating a signature song into your mental health toolkit offers an accessible, enjoyable way to enhance your well-being. It’s a testament to the power of music as a form of self-care and a practical strategy for those moments when you need a mental reset.

If the idea of finding your own signature song intrigues you, or if you’re seeking ways to manage anxiety and distressing thoughts, Orange Counselling and Coaching is here to guide you. Together, we can discover your anthem—your own version of the Theme from Shaft—that empowers you to stride confidently through life’s challenges.

Music holds a unique place in our hearts and minds, capable of transforming moments of despair into opportunities for empowerment. Let’s explore the rhythms and melodies that resonate with you, crafting a personal soundtrack that supports your journey towards mental resilience and emotional freedom. Your signature song is more than a melody; it’s a companion for life’s journey, ready to lift you up whenever you need it most.

Acceptance: Why Its Ok to Be You

One thing I have learnt in my time is that one of the most profound experiences is learning to embrace every single part of ourselves. It's a deep, meaningful acceptance of our quirks, behaviors, loves, sexuality, and even the facets of ourselves we might not be so fond of.

It's about the journey towards saying, without a hint of hesitation, "This is me, and I am okay with who I am."

Its also very powerful when others accept you as well. When partners, family, friends, and even broader society embrace us for who we truly are, it reinforces a sense of belonging and validation that is fundamental to our well-being. It can be magical when you open up and someone accepts you for who you are.

This form of acceptance acts as a mirror, reflecting back the truth of our own worth. It can be very empowering. It tells us that our quirks, our loves, our true selves are not only seen but embraced.

Its important to remember that while this form of acceptance is enrichening it cannot be the sole foundation upon what our self worth should be built on. In my sessions with my clients I try to build their own self acceptance. With self acceptance, self esteem and confidence can grow.

Understanding and Accepting Your Quirks and Behaviors

We all have them - those little quirks and behaviors that make us uniquely ourselves. Maybe it's how you can't help but organise your books by colour, how you laugh at your own jokes, or the way you become engrossed in your passions. I think once you understand yourself you can really undertand how you work and what you need. This is where self care comes into the picture but thats another story.

Embracing Your Loves and Sexuality

Our loves and sexuality are integral components of our identity and a big part of our acceptance with ourselves and others. They shape how we connect with others and perceive ourselves. Accepting your loves means honoring the feelings you have. Embracing your sexuality, is crucial to acknowledging your true self. This aspect of acceptance is about allowing yourself to love and be loved genuinely, in ways that resonate with your deepest truths. Opening up this to others can be powerful when it is accepted.

Acknowledging the Good and the Bad

I love movies and I've learnt life isn't a two minute story on instagram. It's a full-length movie, its deep and complex with its share of plot twists and challenges. There are good times and yes there are bad times.

It's understanding that you can be incredibly resilient and vulnerable at the same time.

Recognising Your Strengths and Limiters

Accepting yourself means acknowledging not just your strengths but your flaws and limitations as well.

Knowing your strengths is empowering, but recognising your limiters are equally important. It's about understanding your capabilities and acknowledging that there are areas where you may need support or growth. Knowing what you excel at and also struggle with is the way to personal development.

Accepting your limiters doesn't mean resigning to them. It's the first step in learning to improve or learning to live with them.

"I am worthy, just as I am."

So, as we continue on our paths, let's commit to embracing every part of ourselves.

Let's celebrate our quirks, honour our loves, accept our sexuality, acknowledge our strengths and our limiters. This is the essence of the 'B U'.

"you have to be you."

Why Americans are choosing Australian therapists?

Looking for an affordable, flexible, and insightful therapy experience? Orange Counselling and Coaching is proud to offer U.S. residents access to skilled Australian therapists via Zoom, live chat, and email support—all at just $115 AUD (approximately $74.50 USD) for an hour-long session.

Why Choose Us?

• Flexible Communication: Beyond video, we offer live chat and email support, allowing you to communicate in the way that suits you best, anytime, anywhere.

• Diverse Perspectives: Benefit from the unique insights and approaches of Australian therapists, offering a fresh perspective on your challenges.

• Convenient Timing: Our time zone difference means we’re available when you are—perfect for post-work sessions or early morning reflections.

• Cultural Sensitivity: Embrace a multicultural approach with therapists experienced in addressing diverse backgrounds and issues.

• Privacy Assured: Enjoy therapy with an added layer of privacy and anonymity, a boon for those seeking discretion.

• Innovative Approaches: Experience cutting-edge therapeutic practices that might not yet be widely available in the U.S.

• Shorter Wait Times: Get started on your mental health journey without the long wait times often found in the U.S.

• Cost-Effective: At roughly $74.50 USD, our sessions are priced to make quality therapy accessible.

Join the many Americans who have already discovered the benefits of partnering with Australian therapists for their mental health journey. Let’s work together towards a happier, healthier you.

Ready to take the first step? Visit our website to learn more and book your session. Let’s embark on a journey to better mental health together.

Check out our therapists on our home page or try the live chat button.

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Finding Calm in the Storm: Embracing Acceptance Meditation

In our busy lives, it’s easy for our minds to become entangled in a web of repetitive, immersive thoughts. These thoughts, especially the ones containing worries and 'what-ifs,' can spiral, leading to anxiety and stress. It's in these moments that the power of acceptance meditation truly shines.

Kirt Hines, my colleague and fellow counsellor at Orange Counselling and Coaching, brings a soothing and calm approach to the practice of acceptance meditation. Through her guidance, Kirt askes you to step back from the immersive thoughts that can often cloud our minds.

The Nature of Immersive Thoughts

Immersive thoughts can be incredibly consuming. But remember! Thoughts are not facts. They hold no truth unless we grant them that power. These deeply engaging thoughts that often envelop our minds, influencing our emotions and behaviours. Immersive thoughts can range from daydreams to more distressing nature, such as worries and fears. These thoughts can also lead us down a path of increased anxiety and stress when they become fixated on negative outcomes or hypothetical situations.

 This is easier said than done, of course, as these thoughts can spiral into worry and anxiety.

The 'worried voice' in our head is really good at raising our anxiety levels. It deals with the 'what-ifs' and worst-case scenarios. Most of the time these are unrealistic.

Thoughts are just chemical responses. Recognising this for what it is the first step towards regaining control.

The Role of Acceptance Meditation

This is where acceptance meditation can help.  It offers us a means to acknowledge our thoughts and other pains without allowing them to control our emotional state. Kirt Hines, through her acceptance meditation video, guides us through this process with her calm and steady voice.

Acceptance meditation teaches us to observe our thoughts from a distance, accepting them thus reducing their impact and hold over us.

Working Towards Control

At Orange Counselling and Coaching we  dedicate ourselves to working with our clients on controlling these intrusive thoughts.

We help people differentiate between helpful and unhelpful thinking patterns, employing strategies that ground us in the present moment.

We like to use many different techniques to help with anxiety, here are just a few:

• Mindfulness Practice: Engaging in regular mindfulness exercises like this video. Please talk to us about our other mindfulness tools. We like to add other tools for our client’s toolbox to help with anxiety and intrusive thoughts

• Labelling Thoughts: Simply labelling what you're experiencing (e.g., "this is just a thought") can diminish the power of intrusive thoughts. Using a thought diary to capture any of our negative thoughts and behaviours.

• Cognitive-Behavioural Techniques: Identifying irrational beliefs behind the anxious thoughts and challenging these beliefs can reduce anxiety.

• Challenging your Thoughts: Rationalise your thoughts, break them apart and remembering that they are nothing. We have the power over them if we choose that.

Take our anxiety assessment so we can add to your tools to combat anxiety.

Invitation to Explore

Please allow yourself some time to explore the gentle guidance of Kirt Hines. Allow yourself the space to experience the benefits of this practice. Acceptance meditation is but one tool in the vast array of strategies available for managing anxiety and intrusive thoughts. If you find yourself grappling with these issues, remember, support is at hand. At Orange Counselling and Coaching, we’re committed to guiding you towards a path of greater mental wellbeing.

Challenging Your Thoughts and Managing Anxiety

In our minds, we generate approximately 70,000 thoughts each day.

Pardon the pun, but think about that for a sec.

These thoughts interpret the world around us. Most of these thoughts we are not even aware of. They are happening without us even realising. Most importantly, our thoughts are not always true they are interpretations. These interpretations are based of a complexity of past events, biological and psychological factors and the environment that we find ourselves in.

So, with so many thoughts why do we give so much weight to some of them?

The Nature of Thoughts

Thoughts are not factual statements about the world; they are just chemical responses.

 They represent our perceptions rather than objective reality.

Consider the experience of being in a dark environment. One might instinctively feel unsafe and scared. The reality, they are in a safe and secure place with no risk to them. This gap highlights the subjective nature of our thoughts.

The subjectivity of our thoughts becomes even more apparent when we observe how two individuals can perceive the same situation entirely differently. Two people in the same environment can because of their past experiences or even culture can feel completely different in the exact same environment. One could feel completely at ease while the other feels that they are not welcome or safe. Because of this the two people can behaviour completely different. Our thoughts don’t make it true.

This diversity in perception underscores the fact that thoughts are not factual. It reveals our capacity to misinterpret situations, potentially transforming neutral or even positive experiences into negative ones. Have you been guilty of that?

The Importance of Challenging Thoughts

Given the power of thoughts to shape our reality, it's vital to learn how to challenge and manage them, especially those that spiral into anxiety or negativity. Imagine a single thought as a mere speck, like a dot on a piece of paper. Left unchecked, this speck can grow into a spiral, expanding and encompassing more of our mental landscape, influencing our emotions and behaviours.

What are Automatic and Immersive Thoughts

These spirals often begin with what are known as automatic thoughts. These are the immediate, reflexive thoughts that arise in response to our situations.

Automatic thoughts are spontaneous. They occur without conscious effort.

These thoughts can be positive or negative, but when related to anxiety, depression, or other mental health challenges, they are often quite negative. For example, someone with social anxiety might automatically think, "Everyone is judging me," upon entering a room full of people.

Automatic thoughts are powerful because they can influence our emotional state and behaviour very quickly, sometimes without us even being fully aware.

Immersive thoughts refer to the thoughts in which we become deeply engaged or absorbed. These thoughts can spiral out from automatic thoughts when we don't challenge or question them. Immersive thoughts can be very negative.

For example, after having the automatic thought "Everyone is judging me," an individual might immerse themselves in that thought by imagining all the possible negative judgments others could be making. This can lead to increased anxiety, avoiding people and situations and can impact one's self-esteem.

Self-Esteem and Thoughts

Our self-esteem is linked to this process. It is the sum of the thoughts we hold about ourselves, our capabilities, and our worth. Negative thought patterns can severely damage our self-esteem, leading us to view ourselves and our place in the world more critically than might be warranted. The way we perceive ourselves and believe others perceive us can significantly affect our sense of self-worth and acceptance.

The Path Forward

Recognising that our thoughts are not facts is the first step towards good mental health. By understanding that thoughts are not truths, we open the door to challenging and changing them. Challenging thoughts is the way to managing anxiety.

This process involves questioning the truth about our automatic thoughts and considering an alternative interpretation. Through practice, we can learn to distinguish between helpful and unhelpful thoughts, reduce anxiety, and foster a more positive self-view.

Our minds are powerful thought generators. We have the capacity to control the narrative. Challenge your thoughts. With this you can change your reality.

Anxiety: A Logical Approach to Our Alarm System

When I work with people with anxiety, I use logic as a way to combat it. Anxiety is a familiar companion to many of us, often perceived as an unwelcome intruder that disrupts our daily lives.

Anxiety is a function of our bodies, a tool to keep us safe. A system to protect us which acts as our body’s alarm clock against potential dangers. I like to explore this with my clients and get them to understand what it is, rationalise it and take the fear from it. Logic and knowledge can be a powerful tool to changing our relationship with this complex emotion.

Anxiety and our Instincts

I believe anxiety ties closely to our instincts, intuition, and the gut feelings that guides us through our lives and helps us make decisions. This built-in alarm system was used by our ancestors and alerted them to predators and other dangers, playing a crucial role in human survival. Today in our fast-paced lives, though the nature of our threats has changed dramatically, the essence of anxiety remains the same—a protective mechanism geared towards safety.

Our threats are different, some of those are social or group related. Being accepted in a group was critical for our ancestors as they needed this to stay alive, being alone meant certain death. For us, we have so many groups these days, partner, families, work, friends, teams, social media etc. Unfortunately, our anxiety triggers are still geared towards ancient times! When we start to understand that it certainly can take pressure of ourselves.

The anxiety of having anxiety.

We can feel guilty or embarrassed about anxiety. So much so that we start to feel anxiety about having anxiety. And it multiplies. This is incredibly common. We want it to go away. Be gone anxiety, I don’t want to have this. But when we understand that it is a natural human function tied close to our instincts than we can learn to accept and acknowledge it. Of course this has to be managed in the short term so it can be kept under control, but would it be easier if we could accept it and rationalise why it is occurring.

I’m not a fan of phrases like “I suffer from anxiety”. It’s not an actual disease but a function of the body. When we rephrase our thinking and our language this really helps in being able to accept it and use it properly. Instead “I need help in understanding my anxiety” is a better phrase. What is my body trying to tell me and how can I listen and accept better.

There is no shame in having anxiety. We just need to retrain our thoughts to control it and to keep it in check. And there is some work involved in doing that. Of course there are many different types of anxiety and my blog is simplifying for the sake of trying to get people to think about anxiety in a different way. Anxiety relating to past traumas, phobias, ocd and Agoraphobia are more complex and require many different treatments but as a community we can certainly look/talk about anxiety in a different way.

Logic as a Tool Against Anxiety

Logic and rational thinking can serve as effective strategies for managing anxiety. By examining our anxious thoughts through a logical lens, we can challenge the validity of our fears. Asking ourselves questions like, "How likely is the scenario I'm worried about?" or "What evidence do I have that supports or contradicts my fear?" can help break the cycle of anxiety and bring our focus back to reality. I like to go through all the issues a client has and try and break them down bit by bit.

I also like to build self esteem in my clients. Strong self-esteem acts as a buffer against anxiety, equipping us with the confidence to face challenges head-on. Building self-esteem involves recognizing our worth, celebrating small victories, and practicing self-compassion. Engaging in activities that make us feel competent and capable can reinforce our belief in our ability to manage anxiety. It helps individuals navigate failures and criticisms without falling into a spiral of self-doubt and anxiety. Conversely, low self-esteem can exacerbate anxiety, making people more vulnerable to fears and less confident in their ability to cope with stressors.

Practical Strategies for Managing Anxiety

Managing anxiety involves a combination of understanding, logic, and practical action. One thing I truly believe is that you have to match a strategy/technique with the person. Some people are just not into mindfulness and that’s ok. There are so many different strategies and here are just three:

• Breathing Exercises and Mindfulness: These techniques help calm the body's physiological response to anxiety, grounding us in the present moment. There are several different types of techniques that can be used.

• Thought Diary: Keeping a record of anxious thoughts can help identify patterns and triggers, making them easier to address with rational counterarguments.

• Gradual Exposure: Facing our fears in controlled, manageable steps can reduce avoidance behaviours and build confidence.

Let’s change our thoughts on anxiety. I think by viewing anxiety through logic and understanding its role in the human body takes a lot of the fear that is associated with it. I know that in my own experiences with it, this has helped immensely. Thank you for reading my blog and if you have five minutes could you do a brief survey on anxiety experiences and what you would you would like to learn in our upcoming webinar on Anxiety.

Discovering Paths to Well-Being: "Find Your Happy" and "Break the Routine"

I’ve been working on two new programs that I hope will be well embraced and really help people change. Been a bit of work to get to this point!  I'm excited to share with you two programs born from both personal experience and professional insight: "Find Your Happy" and "Break the Routine."

Finding Joy in the Journey

“Find Your Happy" is a program very close to my heart, inspired by a poignant moment in my own life. It was during a conversation when I was asked what I do for fun and realised I couldn't find an answer. This was a really important moment in my life. This led me to change and rework my thought process. It took some work, but I found some secrets to changing this. I learnt that there are we need to have personal time, removing guilt associated with joy, rediscovering what is fun for you, setting boundaries in your life and knowing that if you are in a better space you can care for others better.

Understanding the profound impact this question had on me at the time, I was motivated to share this process with others. Partnering with Kirt Hines, a specialist in women's mental health and self-care, we've designed "Find Your Happy" to guide participants through their own rediscovery. Kirt brings invaluable expertise in nurturing self-care practices and setting healthy boundaries, making her an integral part of this program. Together, we aim to help those who, like me, have become so engrossed in their responsibilities that they've lost touch with what truly brings them.

Find your Happy is a simple 90 minworkshop that can be done in one session. You can do it with me in person in my office or you can join our team of amazing counsellors online at nearly any time.

Check out the page for more details
Find your Happy

 The Art of Changing Habits

On the other hand, "Break the Routine" stems from years of working closely with individuals eager to change their habits but unsure where to start. This program is designed to help people understand what works and what doesn't in the realm of habit change. It's about breaking free from the cycles that hold us back and forging new paths that lead to healthier, more fulfilling lives. I have seen people completely change their habits and go on completely different paths.

Break the Routine is focused on those who end up having one or more drinks pretty much every night. Maybe are a bit dissatisfied with that and want to change things up. It can also be used to help people with gambling, unhealthy eating routines and other habits. We will work out why you are doing this, changing your behaviours, replacing old habits with new ones and give you some tools to cope! I’m definitely a cheerleader in this one. We want you to be supported so online messaging is included.

It’s designed to be done in six sessions but can be completed faster. It’s not just counselling but adding a bit of accountability as well. You have an action plan after every session and can check in at any time.

Addiction counselling is my passion. I love watching people change and see the beenfits. It's about more than just breaking habits; it's about healing, understanding, and compassion.

Break the Routine

A Team Ready to Support You

I'm proud to say that at Orange Counselling and Coaching, we have a dedicated team of counsellors trained specifically in these programs. Each team member brings their own unique experience and insight, ensuring that our clients receive the support and guidance tailored to their personal journey.

Flexibility and Accessibility

Understanding that life's obligations don't operate on a 9-to-5 schedule, we've made it a priority to offer flexible options for our sessions. Whether it's early morning or late evening, online or in-person, we strive to make our services accessible to everyone, at any time. This commitment has required a lot of work, but it's work that I love. It's about making a difference, one session at a time.

Our slogan is “We are here when you are ready”. I love it cause you may not be quite ready yet to take that first step but when you do have a chat with us.

Navigating Mental Health Care: Counselling vs. Psychology Costs

At Orange Counselling and Coaching, we understand that navigating mental health care options can be daunting, especially when it comes to the costs and accessibility of different services. With the aim to empower you with the information I’m aware of, I try to evaluate the comparison between counselling and psychology services in Australia, focusing on their affordability and accessibility. I’m by no means an expert but this is how I interpret things. I am open to discuss this.

Counselling vs. Psychology: A Financial Perspective

While the Australian mental health care system currently offers a 10-session plan for psychology services, this unfortunately does not extend to counselling. However, it’s important to understand that counselling services, including those offered at Orange Counselling and Coaching at $115 per session, can be a more affordable option compared to the typical 'gap' fees associated with psychology, even after rebates.

Navigating Insurance Rebates for Counselling

It's worth noting that many private health insurers in Australia provide rebates for counselling services. We encourage you to check with your insurer to understand your coverage, potentially offsetting the cost of our sessions.

The Accessibility of Orange Counselling and Coaching

We pride ourselves on our accessibility. Reflecting broader trends in Australian counselling services, we strive to accommodate new clients promptly and are often able to respond to urgent requests in a timely manner. We have counsellors with flexible hours offering both early and late appointment times and during the day to suit your needs. We also offer online counselling if you prefer to do your session at home. We can match you to the best counsellorthat suits you. Contact us to check availability.

At Orange Counselling and Coaching, our commitment lies in providing quality counselling services that are not only effective but also affordable and accessible. We believe that mental wellness should be a right, not a privilege, and our team is dedicated to supporting you on your journey towards better mental health.

Remember, seeking help is a courageous step. If you are considering counselling, know that our team at Orange Counselling and Coaching is here to offer the support and guidance you need, in your journey towards healing and growth.

Free Webinar: The Power of Self Care

The Power of Self Care
Wednesday 21st February 2023
6:30pm

Go to this link

https://us02web.zoom.us/j/8456637202?omn=83735089194

Welcome to The Power of Self Care a 50-minute free webinar designed to guide you through the multifaceted world of self-care. Hosted by Orange Counselling and Coaching, this session is dedicated to introducing various dimensions of self-care, showing you the tools to nurture your well-being in daily life.

In today's fast-paced world, taking time for self-care is a necessity. This webinar aims to present the concept of self-care, breaking it down into accessible and practical steps.

As we delve into many different topics, remember that self-care is a personal journey and what works for one person may not work for another. Our goal is to introduce you to a broad spectrum of ideas and techniques, allowing you to discover what resonates best with you.

To conclude the webinar, we will have a Q&A session where you'll have the opportunity to ask questions and seek advice specific to your self-care journey.

Join us at Orange Counselling and Coaching for this enlightening journey into self-care. We are here to support and guide you towards a healthier, more balanced life.

Interested in learning more. Do this online questionaire:
Online Questionaire

Understanding the Role of a Counsellor

In life we often encounter crossroads and hurdles that can leave us feeling lost, overwhelmed, and in need of guidance. I decided to become a counsellor because of my own experiences. I understand that taking the first step towards seeking help can be daunting, especially when you're unsure of what to expect from counselling. My aim in this post is to shed light on how a counsellor can be a real positive in your life.

What Does a Counsellor Do?

A common misconception about counselling is that it's only for those undergoing severe mental health crises. Counselling is much more. It's a process of understanding and working through personal challenges, whether they're related to stress, anxiety, relationships, or self-discovery.

A counsellor acts as a compassionate listener, a guide, and a mirror, reflecting your thoughts and feelings in ways that help you see things from new perspectives. We can help you rearrange your thoughts and help show you different alternatives.

Processing Complexities

Some experiences in life are hard to process on our own. Be it grief, a challenging transition, or unresolved feelings from the past, these complexities can hinder our ability to move forward. Counselling provides a safe and confidential space where you can explore these issues without judgment. It's about helping you uncover your strengths and finding solutions. I personally love emphasing a client’s strengths and getting them to realise what they are capable of. I’m a big believer in people.

How We Can Help

At Orange Counselling and Coaching, we approach each individual with empathy, respect, and understanding. Our team, comprising of myself and four amazing women, brings a diverse set of skills and experiences to tailor our approach according to your needs. We are all different, each of us with their own approach and backgrounds so talk to me and I can find the right person for you. I’m certain you will be pleased with the results.

Whether you're struggling with personal issues, seeking career coaching, or just need someone to talk to, we're here to support and empower you.

The Journey Together

Counselling is a journey, and like all journeys, it takes time and commitment. Our role is to walk alongside you, providing support and insights as you navigate your path. We believe in building a partnership with you, one where you feel heard, valued, and understood.

Taking the First Step

Taking the first step is the hardest but when you do it's an acknowledgment that you're ready to face your challenges and make positive changes in your life. Everyone deserves a space where they can openly express themselves and find guidance.

Please talk to me about finding the right counsellor for you. Send me a message or call me. No obligation or pressure.

I love our tagline. “We are here when you are ready”. It really sums us up.

Sleeping, Finding Solutions and Building Resilience

Introduction

Mental health is a critical but often overlooked aspect of overall well-being. Just as with physical health, people can face challenges that affect their mental and emotional state. One common struggle is difficulty sleeping, with thoughts and worries that keep them up at night. Counselling can sometimes not appeal to guys in particular as its just talking about problems. I prefer a different approach.

I’ve been coaching for many years and when I took this step to being a qualified counsellor I looked at many different therapies. I love so many of them but I do gravitate towards Solution Focused Therapy. It’s more about taking action and control back.

As a counsellor and coach, I believe in solution-focused therapy to help people not only identify their issues but also develop actionable goals and a game plan to address them. Having a plan to deal with issues is more powerful than just talking about it.

The Silent Struggle and Sleepless Nights

We can frequently grapple with silent struggles that lead to restless nights. Stress, anxiety, and unresolved issues can plague our minds, making peaceful sleep elusive. These sleepless nights can cause emotional distress, creating a cycle that's difficult to break. I find bad sleep and unresolved or worrying issues a very common connection.

The Solution-Focused Approach

Solution-focused therapy encourages individuals to identify their strengths, set concrete goals, and take actionable steps toward change. Here's how this approach can benefit mental health:

Identifying Goals: Solution-focused therapy helps pinpoint what you want to achieve in your life, whether it's improved mental well-being, better relationships, or career advancement.

Creating an Action Plan: With clear goals in mind, you can work with me, to develop a practical action plan to reach those goals.

Focusing on Solutions: Rather than dwelling on problems, this approach emphasises finding solutions and building on existing strengths.

Measurable Progress: You can track your progress and celebrate your achievements, which boosts confidence and motivation.

This really suits my style of counselling as we can really work together on ticking off actions.

The Role of Counselling and Coaching

Counselling and coaching provide you with a supportive and confidential environment to address sleepless nights, worries, and other mental health concerns. In these sessions, you can:

Express yourself: Share your thoughts and emotions without judgment. It’s confidential!

Identify Root Causes: Understand the underlying issues contributing to your sleepless nights and anxiety.

Set Meaningful Goals: Define what you want to achieve in life, both personally and professionally.

Develop Strategies: Create actionable strategies to overcome obstacles and work toward goals.

Monitor Progress: Keep track of your journey and make adjustments as needed.

So in my sessions we are not only discussing issues but making progress and working out how to solve them.

Empowering to Take Action

It's crucial to recognise that we not only need counseling but also guidance in translating insights into action. With solution-focused therapy, you can harness your strengths and take purposeful steps toward a brighter future. It's about breaking the cycle of sleepless nights, finding solutions, and building the resilience needed to thrive.

If you haves been grappling with sleepless nights, anxiety, or unresolved issues, know that there is support available. As a counsellor and coach, I'm here to help you discover your goals, develop actionable plans, and empower you to take control of your life. Have a think about booking a session with me.

Mindful Eating

Every Thursday, we combine the joy of cooking and eating with the mindfulness of mental well-being. It's our way of showing how food is not just sustenance for the body, but also nourishment for the mind. Today we look at something I ask my clients to do when I want them to connect to the present; Mindful Eating.

Mindful Eating

The Connection Between Food and Mental Health

The food we eat can significantly affect our mood, energy levels, and overall mental health. A well-balanced diet rich in nutrients supports brain function, boosts mood, and can be a powerful tool in managing stress, anxiety, and depression. In our fast-paced world, taking the time to prepare and enjoy a meal can also be a form of meditation, allowing us to slow down, focus on the present, and appreciate the simpler pleasures in life.

Today, we're not just sharing a recipe; we're sharing an experience - mindful eating. This practice involves paying full attention to the experience of eating and drinking, both inside and outside the body. We notice the colors, smells, textures, flavors, temperatures, and even the sounds of our food. By eating mindfully, we can turn a simple meal into a joyful, rejuvenating experience that nourishes both body and soul. We hope you get something from our tips

How to Practice Mindful Eating:

1. Start with a Small Portion: Begin with a small amount of food to help focus your attention.

2. Eat Slowly: Take your time to chew your food thoroughly, which aids in digestion and helps you truly taste your meal.

3. Eliminate Distractions: Turn off the TV and put away your phone. Make your mealtime a gadget-free zone.

4. Appreciate Your Food: Think about where your food came from and the effort taken to prepare the meal.

5. Check In With Your Body: Notice how your body feels as you eat. Are you still hungry, or are you starting to feel full?

The Benefits of Mindful Eating:

• Reduces overeating and binge eating

• Enhances the enjoyment of meals

• Improves digestion

• Helps in developing a healthier relationship with food

We encourage you to try mindful eating this Thursday and share your experiences with us. How did it make you feel? Did you notice any difference in your eating habits?

At Orange Counselling and Coaching, we believe in holistic well-being, where mental health, physical health, and nutritional health are interconnected. Food for Thought Thursday is our way of embracing this connection.

Sunday Self Care: Baths

Welcome to another episode of The Peel, where we embrace the art of relaxation and self-care. Today, we're diving into a timeless classic of self-care rituals – the bath. In a world that moves at breakneck speed, dedicating time to unwind and indulge in a soothing bath can be transformative. So, let's set the scene for the ultimate bath experience.

The Power of a Good Bath

Baths aren't just about cleanliness; they're a sanctuary. Submerging in warm water can relax muscles, calm the mind, and even help improve sleep. It's a moment to disconnect from the outside world and focus on yourself. This self-care act is more than a luxury; it's a necessity for maintaining mental and physical well-being.

Setting the Mood

To elevate your bath experience, create an ambiance that speaks to your senses. Start by selecting your favorite calming music. Whether it's soft acoustic tunes, gentle classical melodies, or the soothing sounds of nature, the right music can transport you to a state of serene bliss.

Lighting candles can significantly change the atmosphere. The gentle flicker of candlelight provides a soft, warm glow that soothes the eyes and calms the mind. Choose scents that relax you – lavender, chamomile, or eucalyptus are great options for inducing relaxation.

DIY Bath Bomb Recipes

Now, for a touch of luxury, let's talk about bath bombs. These fizzy delights not only add a fun element to your bath but also offer therapeutic benefits. Here are a couple of simple DIY bath bomb recipes you can try at home:

Lavender Bliss Bath Bomb

• 1 cup baking soda

• 1/2 cup citric acid

• 1/2 cup Epsom salt

• 1 tsp. water

• 2 tsp. lavender essential oil

• 3 tsp. olive oil

• A few drops of food coloring (optional)

• Dried lavender flowers (optional)

Mix the dry ingredients in a bowl. In another, mix the wet ingredients. Slowly combine them, whisking to avoid activating the fizz. Press the mixture into molds and let it dry for 24 hours.

Citrus Zest Bath Bomb

• 1 cup baking soda

• 1/2 cup citric acid

• 1/2 cup Epsom salt

• 1 tsp. water

• 2 tsp. citrus essential oil (lemon or orange)

• 3 tsp. almond oil

• A few drops of food coloring (optional)

• Grated lemon or orange zest (optional)

Follow the same process as the Lavender Bliss Bath Bomb, replacing the lavender oil and flowers with citrus oil and zest.

Now, let’s add some Aussie flair with homemade bath bombs, using locally sourced ingredients:

Eucalyptus Dream Bath Bomb

• 1 cup baking soda

• 1/2 cup citric acid

• 1/2 cup Epsom salt (sourced from the pristine waters of Australia)

• 1 tsp. water

• 2 tsp. eucalyptus oil (a nod to the iconic Australian Eucalyptus tree)

• 3 tsp. macadamia oil (a rich, Australian-native oil)

• A few drops of green food coloring (optional)

• Dried eucalyptus leaves (optional)

Combine the dry ingredients, then separately mix the wet. Combine them slowly, and press the mixture into molds. Let them dry for a day.

Summer Quinoa Salad with Oranges, Fresh Herbs and Cherries

As the summer sun shines brighter, we turn our attention to refreshing recipes that not only tantalize our taste buds but also offer a moment of mindful enjoyment.

In the spirit of wellness and self-care, we've crafted a summer recipe that's as nourishing for the mind as it is for the body. This simple, yet delicious dish is perfect for those warm summer evenings when you want something light, healthy, and satisfying.

Summer Quinoa Salad

Summer Quinoa Salad with Oranges, Fresh Herbs and Cherries

Ingredients:

1 cup quinoa

2 cups water

Salt to taste

1 large orange, peeled and segmented (hey we are Orange COunselling after all)

1/2 cup chopped fresh herbs (like parsley, mint, or cilantro)

2 tablespoons olive oil

1 tablespoon fresh lemon juice

Freshly ground black pepper

Optional: Diced cucumber, cherry tomatoes, or avocado for added freshness

Instructions:

• Rinse the quinoa under cold water. In a pot, bring water to a boil, add the quinoa and a pinch of salt, reduce heat, cover, and simmer for about 15 minutes, or until the quinoa is cooked and water is absorbed.

• Fluff the cooked quinoa with a fork and let it cool.

• In a large bowl, combine the cooled quinoa with orange segments and fresh herbs.

• Whisk together olive oil and lemon juice, drizzle over the salad, and toss gently to coat. Season with salt and pepper to taste.

• Add any additional ingredients if desired. But cut some cherries in quarters. It really makes it.

• Serve chilled or at room temperature, and enjoy the burst of summer in every bite!

The Connection Between Food and Well-being

At Orange Counselling and Coaching, we believe in the holistic connection between what we eat and how we feel. A dish like this Summer Quinoa Salad isn't just food for the body; it's food for the soul. The fresh ingredients, the vibrant colors, and the simplicity of the recipe encourage mindfulness and appreciation of the present moment. And includes Oranges!

Why Food for Thought Thursday?

Food for Thought Thursday is our way of integrating mental and physical well-being. It's a reminder that taking care of our dietary needs is a form of self-care and that the act of preparing and enjoying food can be a meditative and therapeutic experience.

Join Us in Celebrating Summer

We invite you to try this recipe and share your thoughts with us. How does preparing and enjoying this dish make you feel? Do you find a sense of calm and satisfaction in the process? Let us know!

Stay tuned for more Food for Thought Thursdays, where we'll continue to explore the delightful intersection of food and mental well-being. Remember, nourishment comes in many forms, and at Orange Counselling and Coaching, we're here to guide you through all of them.

Intro to Self Care Sunday

In the hustle and bustle of modern life, it's easy to forget about taking care of ourselves. That's why we, at Orange Counselling and Coaching, dedicate every Sunday to 'Self-Care Sunday', a day to remind ourselves of the significance of self-love and personal wellness.

The Essence of Self-Care

Self-care is more than just a trendy buzzword; it's a crucial aspect of maintaining a healthy balance between our mental, emotional, and physical well-being. It's about recognizing our needs and taking the time to address them. This can mean different things for different people – for some, it could be a quiet reading session, for others, a long, relaxing bath, or perhaps a vigorous workout.

Why Self-Care Sunday?

Designating a specific day for self-care, like Self-Care Sunday, helps in creating a routine. It serves as a weekly reminder to pause and check in with ourselves. Sundays generally have a slower pace, making them ideal for reflection, relaxation, and rejuvenation.

Remember, self-care is not selfish; it’s necessary. Self-Care Sunday is about making a commitment to treating ourselves with kindness and respect. As you integrate this practice into your life, you’ll notice a positive shift in your overall well-being.

Setting Boundaries

Setting boundaries is very important. Kirt talks about her definition of boundaries and give an insight into her own boundaries.