https://medium.com/@zubia_, http://zubiajawedcounselling.com.au/

Zubia Jawed Counselling, Ballarat (2025)

10/08/2025

You can respect your culture and still challenge the parts that don’t support your wellbeing.

In therapy, I often hold space for those navigating this clash between generational expectations and personal identity—especially those from Eastern or collectivist backgrounds.

You’re not alone if you’re feeling pulled in different directions.

Share your experience or save this for a reminder.

-ZJ

15/12/2024

Healing your inner child involves reconnecting with and nurturing the younger, wounded parts of yourself that may still carry unresolved emotions, unmet needs, or limiting beliefs from childhood.

Here are some tips to guide the healing process:

1. Acknowledge Your Inner Child

Picture your younger self or look at childhood photos to connect with this part of you.

2. Identify Childhood Wounds

Journaling can help uncover patterns or memories that need healing. Be gentle with yourself when doing this activity — it can be difficult.

4. Reparent Yourself

Set boundaries, give yourself praise, and offer emotional support as a loving parent would.

5. Engage in Play and Creativity

Play can be a powerful way to reconnect with your inner child. Do things that you once loved as a child.

Healing the inner child often takes time and can be challenging to navigate alone. Seeking support from a professional can make a significant difference.

Don’t hesitate to reach out—I’m here to help.

Zubia ✨

20/11/2024

It is important to question the habits of those around you and protect your energy as an act of self-care. Here are some specific questions to reflect upon that can help you understand your thoughts/feelings around toxic people & take certain actions:

- How do I feel when I’m around this toxic person?
- Do I feel good after spending time with them?
- Do they leave a positive impact on my mind?
- Is this person treating me with respect?
- Are they respectful of my time?

If most of your answers point to negativity or you feel devalued, uncomfortable, low or exhausted, then you need to consider if this person is truly worth your time and energy.

You might realize that:

1. Thoughts and feelings about toxic people can be deeply unsettling. Even when physically distant from them, their influence can linger. Every time you see them on social media or recall their actions, it might disrupt your peace of mind.

Often, it’s not only the person actions but also lingering thoughts about them that keep us from moving on and feeling okay.

How can you let go of this person?

- Acknowledge your thoughts and their effects.

Reflect on how thinking about this person influences your behavior. Approach your feelings with curiosity and without judgment.

- Ask yourself:

How would I feel without thoughts of this person?
How would my life be if they no longer negatively affected me?

- Plan for the future:

Consider what you can do to feel better if you encounter this person again—or even if they only appear in your thoughts. Recognize that bitterness, sadness, or negativity can arise even when someone is no longer present in your life.

- Shift your focus back to yourself:

Find ways to change your thoughts and actions to emphasize self-care and positivity. For example, remind yourself:

- “They’re not worth my energy or headspace.”
- “I hope they find peace, but I’m letting go and finding my own peace now.”

By reflecting on these questions and gradually shifting your mindset, you can free yourself from their influence. Doing so helps you reclaim your energy and invest it in your own growth and happiness. ✨🌱

19/11/2024

Clients often struggle to understand the difference between depression and anxiety. It’s important to understand both, along with their similarities and differences, to facilitate healing and receive the right treatment.

This image highlights the key differences and overlaps between the physical and mental symptoms.

Physical Symptoms

Depression:
- Moving or talking more slowly than usual
- Decreased energy
- Aches and pains without apparent cause

Anxiety:
- Elevated heart rate
- Dizziness
- Sweating
- Rapid breathing

Shared symptoms:
- Digestive upsets
- Appetite and weight changes
- Sleep difficulty

Mental Symptoms
Depression:
- Feeling hopeless
- Loss of interest in hobbies or pleasurable activities
- Thoughts of death or su***de

Anxiety:
- Fear of injury, illness, or death
- Excessive worrying about things going wrong
- Racing thoughts

Shared symptoms:
- Difficulty concentrating
- Irritability

No one should have to face their struggles alone. If you know someone who may be going through a difficult time, check in with them and guide them to helplines and community resources for support—it could make all the difference.

16/11/2024

6 Ways to Cope with Toxic People

What are toxic people?

Toxic people are those who, through manipulation, negativity, or other harmful behaviors, drain our energy and leave us feeling stressed or emotionally exhausted. Whether intentional or unintentional, their presence can disrupt our peace and affect our well-being.

Here’s how my clients have used these strategies in therapy to set boundaries and regain control of their lives:

1. Managing Thoughts & Feelings

By learning to process and manage thoughts about the toxic person, my clients reduce the emotional toll these individuals have on them. Reflecting without letting emotions spiral is key!

2. Communicate

Clear, calm communication helps set boundaries. In therapy, clients practice saying what they need to say—firmly but kindly—to avoid misunderstandings.

3. Don’t Take Them Personally

Recognizing that toxic behaviors are often about the other person, not you, is liberating. Clients often feel empowered by understanding that it’s not about their worth.

4. Set Boundaries to Protect Yourself

Taking active steps, like setting boundaries, has been transformative. Clients who set physical, emotional, or conversational boundaries feel less drained and more in control.

5. Change the Subject

Redirecting conversations when things get tense or negative can prevent escalation. Clients find this especially useful with family members or colleagues, where cutting ties isn’t an option.

6. Know You Have a Choice

Ultimately, you decide who’s in your life. Therapy has helped clients feel confident in choosing relationships that support their well-being and let go of those that don’t.

Each of these strategies empowers you to create a healthier environment. If you’re struggling with toxic relationships, therapy can help you find the tools and support you need. 🌱

26/07/2024

Grounding techniques ✨

Engaging your five senses

Using all five of senses is a popular technique used amongst my clients to alleviate anxiety symptoms and manage stress. The 54321 (or the 5, 4, 3, 2, 1) technique is a grounding exercise which involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Slow breathing

Breathe in through your nose and out through your mouth. Place one hand on your chest and the other on your stomach. Take a few slow, deep breaths and observe which hand rises more when you inhale. If the hand on your chest rises the most, concentrate on filling your abdomen with each inhale, as if you’re taking a deep belly breath. You can also say “in” or “out” with each breath.

Grounding chair

Sit comfortably with your back supported and feet flat on the floor. Breathe slowly, close your eyes, and notice how your body feels in the chair. Observe where your body touches the chair and the texture of the material. Check the chair’s support for your arms and legs. Press your feet into the floor, imagining negative energy draining from your mind through your body and into the ground. Feel the heaviness of the energy moving from your head to your toes. Notice your body relaxing as the heaviness leaves through your feet.

Comfort box

This is essentially called a self-soothing box. You can easily create one that holds items to help ground. Add things that make you feel safe, joy & sense of calm. For example, spray your favourite perfume in the box, photos that make you feel good, little fave treat for when you are feeling low or a read a self-love letter.

Splash cold water

Splash your face in cold water for a few seconds, or wash your hands under cold water. The cool sensation on your skin can disrupt an anxiety spiral. Take deep, slow breaths, placing a hand on your belly to feel it rise and fall with each breath.

Questions

Pose questions to yourself to help ground yourself in the present moment. Write down your own questions, such as:
• “Where am I right now?”
• “What day is it?”
• “Where do I live?”

I hope these are helpful. ✨

25/07/2024

Grounding 🕊️

Many of my clients ask me about the difference between grounding and relaxation techniques.

The aim of relaxation is to soothe us, while the purpose of grounding is to engage our senses and bring us back to the present moment.

Often, we cannot relax ourselves when we are in a high state of stress or anxiety. This is where grounding techniques come in, where bring ourselves back to the present moment by using our senses as strong emotions or thoughts can lead us to panic, dissociate or become overwhelmed.

There’s a lot to this topic, and I’ve tried my best to break it down and keep it simple. Next, I will post specific techniques that can help with a number of concerns, such as anxiety, panic attacks, overthinking, and stress.

17/05/2023

I have reached 100 followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉

13/03/2023

💕

22/02/2023

It's okay to feel overwhelmed, stressed, or anxious. It's okay to need help and support from others. You're not weak for struggling, and you're not a burden for asking for help.

So take a deep breath, and know that you're doing the best you can with the resources you have. You're strong, resilient, and capable of overcoming these challenges. And if you ever need someone to talk to, I'm here to listen. ♥️

16/02/2023

Six ways to self love:

Practice Self-Compassion:

Self-compassion involves treating yourself with kindness, understanding and acceptance, especially during challenging times. It means recognizing your own flaws and imperfections and being gentle with yourself, rather than being harsh and self-critical.

Prioritise Self-Care:

Self-care involves taking care of yourself physically, mentally, and emotionally. This includes getting enough rest, eating healthy, engaging in physical activity, and engaging in activities that bring you joy and relaxation.

Set Boundaries:

Setting boundaries means knowing and communicating your limits and needs, and not compromising them for the sake of others. It involves saying "no" when you need to, and creating a healthy work-life balance that allows you to prioritize your own needs and well-being.

Practice Gratitude:

Gratitude involves acknowledging and appreciating the good things in your life, both big and small. It can help you focus on the positive aspects of your life, rather than dwelling on negative thoughts or feelings.

Celebrate Your Accomplishments:

Celebrating your accomplishments, no matter how small, can help boost your self-confidence and self-esteem. It's important to acknowledge your successes and feel proud of yourself for your hard work and achievements.

Practice Positive Self-Talk:

Positive self-talk involves speaking to yourself in a kind, encouraging, and supportive manner. It means reframing negative thoughts or beliefs and focusing on your strengths and accomplishments. Practicing positive self-talk can help boost your self-esteem and overall well-being.

Which one do you need to remind yourself to do more of?

30/12/2022

Ready for 2023.

Cheers to you and your amazing self.

Cheers to all that you have become and achieved.

#2023

Zubia Jawed Counselling

10/08/2025

15/12/2024

20/11/2024

19/11/2024

16/11/2024

26/07/2024

25/07/2024

17/05/2023

13/03/2023

22/02/2023

16/02/2023

30/12/2022

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