http://www.graciouslyyoupsychologicalservices.com.au/

Graciously You Psychological Services, Barangaroo (2025)

11/12/2024

Practicing daily gratitude can support your life in so many ways.

Here are four benefits you could experience:

💫Enhanced Self-Motivation: Gratitude can boost your drive and determination to achieve your goals.

💫Reduced Stress Levels: It helps lower stress by shifting your focus to positive aspects of life.

💫Improved Physical Health: Regular gratitude practice has been linked to better sleep and overall physical health.

💫Greater Emotional Awareness: It increases your ability to recognise and understand your emotions.

Have you cultivated a daily gratitude practice yet? If not, now is the perfect time to start! Try my free 'Gratitude with a Twist: 7 day Gratitude & Imagery Re-alignment Journal', which pairs gratitude practice with imagery. Link is in the bio 📲

09/12/2024

Ever tried to relax but found your mind racing instead? You're not alone! You brain can sometimes be our biggest obstacle to true relaxation. Here's why:

1️⃣ Overthinking: Your problem-solving brains can backfire when we try to relax. You might start analysing if you're "doing it right," paradoxically increasing stress.

2️⃣ Stress Hormones: Cortisol and adrenaline keep you on high alert, making it challenging to unwind.

3️⃣ Negative Thought Patterns: Cognitive distortions like catastrophising can create mental barriers to peace.

4️⃣ Unresolved Emotions: Bottled-up feelings can linger in your subconscious, causing tension.

Common experiences include:

A Habit of Worrying: Quiet time triggers concerns about the future or past which makes it very hard for you to access your rest and digest system.

Guilt: Feeling like you should be "productive" instead of resting. This may lead you to stop resting or sitting their feeling anxious and in fight and flight.

Hypervigilance: Difficulty letting your guard down. When stuck in hypervigilance your brain is hijacked by the amygdala which takes up an incredible amount of cognitive energy. So not only is your guard up but it is also draining you.

Remember: Relaxation is a skill that takes practice. Be patient with yourself as you learn to quiet your mind.

Ready to Soften & Surrender into Slow? Join my mini-course and discover strategies to start overcoming your mental barriers to relaxation. Click the link in your bio to learn more and sign up today!

06/12/2024

Did You Know? Apps to Support Your Mental Health Are Undervalued!

In today's digital age, mental health apps are an incredible resource that often go unnoticed. Despite their potential to provide immediate support and long-term benefits, many people still underestimate their value. Here’s why mental health apps deserve more recognition:

☀️ Accessibility: Mental health apps are available 24/7, providing support whenever you need it. Whether you're dealing with anxiety in the middle of the night or need a quick mindfulness exercise during a stressful day, these apps are always at your fingertips.

☀️ Affordability: Many mental health apps offer free or low-cost options, making them accessible to a wider audience. This is especially important for those who may not have the financial means to seek traditional therapy.

☀️ Personalization: These apps often include features that allow you to tailor the experience to your specific needs. From mood tracking to guided meditations, you can find tools that work best for you and your mental health journey.

☀️ Privacy: For those who may feel uncomfortable seeking help in person, mental health apps provide a private and discreet way to access support. You can explore your feelings and work on your mental health without fear of judgment.

☀️ Evidence-Based: Many mental health apps are developed with input from psychologists and mental health professionals, ensuring that the techniques and exercises they offer are grounded in scientific research. **Be aware however, not all apps are developed my professionals.

Despite these benefits, mental health apps are often overlooked. It may be time to recognise their potential and incorporate them into your daily routines for better mental well-being.

Want to explore some of the best mental health apps? Head to the link in my bio to download a list of 24 apps across 8 categories, including meditation, mood support, sleep, and more 📲

04/12/2024

Did You Know You Have 8 Senses? Here’s how to use them to regulate today 🍃

Most of us are familiar with the five basic senses: sight, sound, smell, taste, and touch. But did you know there are three more? These are vestibular (balance), proprioception (body awareness), and interoception (internal body signals). Here are some ways you can use all 8 senses to regulate your emotions and well-being today:

1️⃣ Sight: Surround yourself with calming colors and nature scenes. Try looking at a beautiful landscape or a piece of art you love.

2️⃣ Sound: Listen to soothing music, nature sounds, or a guided meditation. Pay attention to the sounds around you and let them ground you in the present moment.

3️⃣ Smell: Use essential oils or light a scented candle. Scents like lavender and eucalyptus can be particularly calming.

4️⃣ Taste: Savor a piece of dark chocolate or a cup of herbal tea. Focus on the flavors and textures as you eat or drink.

5️⃣ Touch: Wrap yourself in a soft blanket, or try a gentle self-massage. Notice the sensations on your skin.

6️⃣ Vestibular (Balance): Engage in activities that involve movement, like dancing, yoga, or even swinging. These can help you feel more centered.

7️⃣ Proprioception (Body Awareness): Practice stretching or gentle exercises. Pay attention to how your body moves and feels in space.

8️⃣ Interoception (Internal Body Signals): Tune into your internal signals by practicing deep breathing or mindfulness. Notice your heartbeat, your breath, and any other internal sensations.

Using these senses mindfully can help you feel more balanced and in control. Which sense will you focus on today? Share in the comments below! 👇

02/12/2024

Ever find yourself constantly putting others first, even at your own expense? You might be experiencing the 'fawn' trauma response.

Pete Walker notes: "Fawn types avoid emotional investment and potential disappointment by barely showing themselves."

4 Signs you may be in a fawn response:

1️⃣ People-pleasing to avoid conflict
2️⃣ Difficulty setting boundaries
3️⃣ Suppressing your own needs and emotions
4️⃣ Feeling responsible for others' feelings

While fawning may have helped us survive in the past, recognising this pattern is the first step towards healing and reclaiming our authentic selves.

Remember: Your needs matter too. It's okay to prioritise yourself 💫

29/11/2024

Feeling stuck in a rut? Science suggests that regularly changing your environment can have surprising benefits for your mental health and well-being! 🧠

New experiences create new neural pathways, keeping your brain flexible and adaptable. Fresh surroundings can inspire new ideas, provide a mental reset, and combat feelings of monotony. Stepping out of your comfort zone fosters resilience and encourages present-moment awareness.

Remember, small changes can lead to big shifts in perspective and well-being. What new environment will you explore this week? Share in the comments below! 👇

Want to learn more about building healthy habits and managing stress? Book a telehealth appointment with me (link in bio). I work with women Australia-wide to develop personalized strategies for mental well-being 💻

References

Mind. (2021). How nature benefits mental health. Retrieved from https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/how-nature-benefits-mental-health/
Plambech, T., & Konijnendijk van den Bosch, C. C. (2015). The influence of natural environments on creativity. PMC [PubMed Central]. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9363772/
Harvard Health Publishing. (n.d.). Top ways to reduce daily stress. Harvard Medical School. Retrieved from https://www.health.harvard.edu/staying-healthy/top-ways-to-reduce-daily-stress
Change Mental Health. (n.d.). The environment and mental health. Retrieved from https://changemh.org/resources/environment-and-mental-health/
Grover, S., et al. (2023). Clinical practice guidelines on the environment and mental well-being. Indian Journal of Psychiatry, 65(Suppl 3), S706-S726. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10911325/

27/11/2024

Unlock the benefits of visualisation in your daily life 🔒

Visualisation is a powerful tool used by psychologists and others to help manage stress, improve performance, and achieve mental health goals. From guided imagery to mindfulness visualisation, these techniques can reduce stress, manage anxiety, and enhance overall well-being.

Ready to explore how visualisation can support your mental health journey? There are many ways to incorporate it into your daily routine. Try YouTube videos, apps, community groups, therapy appointments, or journals like my "One Lap Around the Sun - A Gratitude & Imagery Journal."

Start today and explore the difference visualisation could make in each of your days 💫

25/11/2024

Are you always on the go? 🏃‍♀️💨

"At some point keeping yourself busy may have kept you safe. In therapy it is often perceived as a trauma response indicating you may have unprocessed trauma you are unconsciously trying to outrun."

Constant business isn't always productive – sometimes it's protection and it may be preventing you from achieving the state of calm you have been seeking. If you find yourself unable to slow down, it might be time to pause and reflect if this constant business could be an indicator of emotions (past or present) you are unconsciously trying to out run.

Remember, it's okay to take a breath and process your emotions and if you are unsure how to do so, there are many was a health professional such as a psychologist, chiropractor, massage therapist, acupuncturist, or physio etc may support you to start.

True healing often begins when we allow ourselves to be still. If you want to learn more about managing your stress and anxiety, book an appointment with me through the link in my bio. I work with women Australia-wide via telehealth 💻

22/11/2024

New Blog Post Alert! 📣

Trauma can deeply impact mental health, making effective treatment important for recovery. One of my latest blog post dives into EMDR Therapy Variations: Evidence-Based Approaches for Trauma Healing. Discover how EMDR therapy, a structured method for processing distressing memories, can support your healing journey.

What's Inside:

The Standard EMDR Protocol: Learn about the comprehensive 8-phase approach developed by Francine Shapiro.
Variations of EMDR: Explore tailored approaches like EMD, EMDr, R-TEP, and the Flash Technique, designed to meet individual needs.

Evidence-Based Practice: Understand the research supporting EMDR's effectiveness in treating PTSD and other trauma-related conditions.

Whether you're dealing with complex PTSD, severe anxiety, or recent traumatic events, this blog provides valuable insights into how EMDR can be adapted to support your unique healing process.

Read the full blog to learn more about these evidence-based approaches and how they can help you or someone you know.

Follow me for more insights on mental health and trauma recovery! 📲

20/11/2024

Why Your Posture is Essential for Nervous System Regulation🧘‍♂️

Did you know that your posture plays a vital role in regulating your nervous system? Here's why maintaining good posture is essential:

- Reduces Tension: Proper posture helps reduce muscle tension, alleviating stress and preventing chronic pain.

- Enhances Breathing: Good posture allows for better lung expansion, promoting deep, rhythmic breathing that activates the parasympathetic nervous system (rest & digest).

- Improves Circulation: Proper alignment ensures optimal blood flow, delivering oxygen and nutrients to your body and brain.

- Boosts Mood: Standing tall can improve your mood and confidence, positively impacting your mental health.

- Activates the Vagus Nerve: Good posture can stimulate the vagus nerve, promoting relaxation and calm.

Next time you feel overwhelmed, take a moment to check your posture. Stand tall, breathe deeply, and feel the difference!

For more tips on how to improve your mental and physical well-being, make sure to follow me!

References

Nair, S., Sagar, M., Sollers III, J., Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health Psychology, 34(6), 632-641.

Wilkes, C., Kydd, R., Sagar, M., & Broadbent, E. (2017). Upright posture improves affect and fatigue in people with depressive symptoms. Journal of Behavior Therapy and Experimental Psychiatry, 54, 143-149.

Carney, D. R., Cuddy, A. J., & Yap, A. J. (2010). Power posing: Brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychological Science, 21(10), 1363-1368.

Hackford, J., Mackey, A., & Broadbent, E. (2019). The effects of walking posture on affective and physiological states during stress. Journal of Behavior Therapy and Experimental Psychiatry, 62, 80-87.

Ceunen, E., Zaman, J., Vlaeyen, J. W., Dankaerts, W., & Van Diest, I. (2014). Effect of seated trunk posture on eye blink startle and subjective experience: Comparing flexion, neutral upright posture, and extension of spine. PloS One, 9(2), e88482.

18/11/2024

Discover the Benefits of a Vibration Ball...

Did you know that a vibration ball can significantly enhance your emotional and physical well-being? Not only does it stimulate your vagus nerve but it also offers multiple benefits:

💧 Lymphatic Flow Stimulation: Free up stagnant fluid and reduce inflammation.
❤️ Blood Circulation Improvement: Enhance circulation for better recovery and performance.
🧘‍♀️ Fascial Tension Release: Reduce stress and improve movement by targeting tension points.
🌿 Gentle Nervous System Stimulation: Perfect for sensitive nervous systems.

Curious about how a vibration ball can help calm your fight and flight system? Give it a try and feel the difference!

Want to know how I teach people to stimulate the vagus nerve with an acupressure ball? Join the waitlist for my 8-week course, Invitation to Align & Elevate, and start your journey to better mental health!

[Please note that individual results may vary. The information provided in this post is for general informational and self-care purposes only and does not constitute medical or mental health advice. Always consult your personal healthcare provider before making any changes to your mental health routine or starting any new health-related activities].

References

https://www.ncbi.nlm.nih.gov/books/NBK541068/

Leduc, O., & Leduc, A. (2000). "Vibration therapy and lymphatic drainage." Journal of Manual & Manipulative Therapy.

Schleip, R., et al. (2012). "Fascial plasticity – a new neurobiological explanation: Part 1." Journal of Bodywork and Movement Therapies.

Bonaz, B., et al. (2016). "Vagus nerve stimulation: a new promising therapeutic tool in inflammatory bowel disease." Journal of Internal Medicine.

Breit, S., et al. (2018). "Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders." Frontiers in Psychiatry.

Yakunina, N., et al. (2016). "Application of Noninvasive Vagal Nerve Stimulation to Stress-Related Psychiatric Disorders." Journal of Clinical Psychiatry.

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