Mind to Mind

20/10/2025

If therapy feels slow, remember: every step counts. Each time you reflect, stay curious, or keep showing up, you’re moving forward. Here are some small wins that matter more than you think!

1. Noticing a negative thought and choosing not to believe it. That pause is a sign of growth.
2. Saying 'no' when you would usually say 'yes.' Every boundary you set strengthens your voice.
3. Reaching out for support, even if you don't know what to say. Connection over perfection!
4. Letting yourself rest, without feeling guilty. It's not laziness, it's purposeful recovery.

What feels like a win for you? ☀

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17/10/2025

Just like we check in on loved ones, it’s important to check in on ourselves too. These small questions can help you pause, reflect, and notice what you need today.

1. How is my body feeling?
Notice if there’s tension, restlessness, or tiredness. You might like to place a hand on your chest or stomach and simply notice your breath.

2. What emotions am I feeling?
Naming our emotions can help to make them feel less overwhelming. You don’t have to have the perfect word to describe it all. Even saying “I feel off” can help you to connect with yourself.

3. What do I need right now?
Maybe its rest, connection, movement, or a quiet space. whatever you need, it’s okay to honour it.

4. What is one thing I can do to care for myself today?
It doesn’t have to be anything big! Sitting in the sun for five minutes, having your favourite meal, or listening to a song you love can make a difference.

Finally, remember that support is out there. You don’t have to navigate your mental health alone, guidance and care are always within reach.

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14/10/2025

This week is OCD awareness week! 💚

Despite its prevalence, OCD is often misunderstood! Take some time to explore this post, and

So, what is OCD? It's more than being 'extra tidy' or organised.
While this can be a part of it, OCD often involves distressing thoughts (obsessions) and repetitive actions (compulsions) meant to ease that distress — and these can centre on many different themes.

It can impact any thought, any subject, any person, or any fear. Often, OCD fixates on the things that are important in a individual’s life.

Common 'themes' of OCD include:
- checking
- contamination/mental contamination
- symmetry and order
- intrusive thoughts
- hoarding

Interestingly, many find that their obsessions and compulsions are not always connected; sometimes an obsession leads to a related compulsion meant to reduce a perceived threat. Other times, there’s no clear logic — and even when a person with OCD knows this, the fear can feel too strong to resist the compulsion.

Many individuals with OCD know their thoughts can be illogical, or that they “shouldn’t” need to do compulsions — but the distress can feel so intense that acting on them seems like the only way to relieve it.

If you’ve ever felt overwhelmed by obsessive thoughts or compulsive behaviors, know that you are not alone, and support is available.

Reach out to us:
PH: 08 8410 2343
E: admin@mindtomind.com.au

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12/10/2025

Some days are heavy. Here are a few words to help you carry them a little lighter.

Looking for more reminders like this one? Like our page. 💜

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09/10/2025

October 10th is World Mental Health Day! 🌏

Use today as a reminder to check in on your loved ones, and remember that even small gestures can have a big impact.

Not sure how to have the conversation? Here are some tips.

1. Maybe you've noticed some changes in behaviour, mood, or routine. Approach your loved one gently, perhaps saying something like: "Hey, I’ve noticed you seem a bit quieter than usual. How have you been feeling lately?"

2. Listen without judgement. Give them your full attention. Allow silence if needed, and avoid jumping in with solutions too quickly. Sometimes being heard is more important than 'fixing' what might be going on.

3. Validate their experience. You might try phrases like "that sounds really tough," or "I can understand why you feel that way."

4. Offer your support. You can ask what would help, like "would it help if we went for a walk together?" or "do you want to chat or just hang out?" Let your friend guide the next step.

5. Encourage professional support when needed. If their struggles persist, gently suggest professional support: a psychologist, counsellor, GP, or a helpline. Frame it as care, not criticism. You could say "sometimes talking to a professional can really help, how do you feel about that?"

Even small, thoughtful gestures can make a real difference. Your friend may just need to know someone cares and is willing to listen.

Take a moment today to check in with your loved ones today. 💜

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05/10/2025

You don’t have to have it all figured out to move forward. Taking the first step, however small, is still progress. Every journey begins somewhere! Start where you are, and trust the process.

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02/10/2025

High-functioning anxiety can be hard to spot, even in yourself. On the outside, everything looks ‘together,’ but inside, it might feel very different. Here are some signs to be aware of.

1. You seem 'put together.'
On the surface, you’re calm, capable, organised. Inside, you’re navigating constant worry, second-guessing or a fear of slipping up.

2. You tend to overachieve.
Maybe you're driven, hardworking and successful, but often fueled by perfectionism and fear of failure.

3. You say 'yes' to everything.
You agree to plans, responsibilities and tasks all the time- because saying no feels like you are letting people down.

4. You are always busy.
Your schedule is always packed. Being busy distracts from anxious thoughts, but leaves you drained.

Relate to any of these? Here's a reminder: your achievements don’t cancel out your struggles. It’s okay to slow down, set boundaries, and ask for support.

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25/09/2025

Ever catch yourself stuck in a spiral of harsh self-talk or worst-case-scenario thinking? That’s a cognitive distortion!

They’re sneaky patterns of thinking that twist reality. They can fuel anxiety, stress, and low mood.

Here are some examples.

1. Catastrophising - jumping straight to the worst case scenario.
e.g. “If I make one mistake, I’ll lose everything.”

2. All-or-nothing, black-and-white, or dichtomous thinking - you see situations (and yourself) in extremes; either complete success or total failure, with no middle ground.
e.g. “If I’m not perfect, I’m a failure.”

3. Mind reading - assuming you know what others think.
e.g. “They didn’t text back, they must be upset with me.”

4. Discounting the positive - this may be where you dismiss or explain away good things, often using "yes, but" reasoning to negate their value.
e.g. “You only said that because you have to,” in response to praise.

5. Emotional reasoning - believing feelings must always equal facts.
e.g. “I feel anxious, so something bad must be about to happen.”

However, once you spot them, you can begin to challenge cognitive distortions. If you’re finding it hard to do this on your own, therapy can give you tools to make those shifts easier.

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22/09/2025

Today's reminder: It's okay to evolve!

The version of you today doesn’t have to look like the version of you last year, both are worthy.

Looking for more reminders like this? Follow our page. 💚

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Psychologist Adelaide Authentic connections for meaningful growth. Adelaide’s Bespoke Psychology Clinic Welcome to a Different Kind of Psychology Mind to […]

19/09/2025

What is Schema Therapy?

Schema = a core belief or life pattern we carry from early experiences.
They’re like “lenses” that colour how we see ourselves and others.

Examples of schemas:
- “I’m not good enough”
- “People will leave me”
- “I must be perfect to be loved”
- “My needs don’t matter”

Schemas often stem from unmet needs in childhood, such as:
- Safety and stability
- Love and belonging
-Autonomy and validation

Modes
A mode is the state of mind we switch into when a schema is triggered, like a “part” of you that takes over in the moment.

Examples:
- Vulnerable Child – feels sad, alone, or scared
- Angry Child – lashes out when needs aren’t met
- Detached Protector – shuts down, avoids, or numbs
- Healthy Adult – supports, nurtures, sets limits

Schema Therapy in Practice

In therapy, you will:
- Identify long-standing schemas and coping modes
- Access and process emotions tied to unmet needs
- Challenge unhelpful beliefs and thoughts
- Practice healthier behaviours and responses
- Strengthen your Healthy Adult to manage triggers and build resilience

Interested in exploring Schema Therapy?

We're here to support you.

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15/09/2025

Think about the parts of yourself you’ve already outgrown: the ways you’ve learned, adapted, softened, or become stronger. What might be ready to fall away next?

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Psychologist Adelaide Authentic connections for meaningful growth. Adelaide’s Bespoke Psychology Clinic Welcome to a Different Kind of Psychology Mind to […]

08/09/2025

It’s okay to tell your psychologist if you’re not feeling comfortable or if there are misunderstandings during appointments.

Sometimes people worry about saying things like:
👉 “I disagree.”
👉 “I feel misunderstood.”
👉 “The skill you taught me isn't helping, can we try something else?”
👉 “I am having a hard time trusting you.”

But letting your psychologist know how the process feels helps guide the work and can actually move things forward.

Growth often feels uncomfortable at first. Sharing that discomfort is part of what makes therapy powerful.

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