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Uplift Psychology

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Australia
Brisbane, QLD
Uplift Psychology

Providing therapy and coaching for busy working professionals

29/08/2025

Tools for Managing Stress Without Burning Out

Here are three strategies to help you manage stress without pushing yourself to breaking point:

1. Accept what you can’t control
Trying to control everything only adds pressure. Let go of what’s outside your control, it frees up energy and supports resilience.

2. Set flexible intentions
Rigid rules can backfire when life is full. Try goals like “one healthy choice a day” instead of “go to the gym daily.” Flexibility makes success feel achievable.

3. Learn to say no
Be clear and respectful. Saying, “Thanks, but I can’t commit to that right now” protects your time and energy.

These practices don’t make the pressure disappear, but they help you move through it in a way that’s more sustainable.

23/08/2025

Strategies to Reduce Stress During Busy Times

Here are four stress management strategies for when life feels overwhelming:

1. Prioritise ruthlessly
Not everything matters equally. Ask: what must get done? What has the biggest impact? Focus your energy there.

2. Consciously pause or reduce
What can you temporarily put on hold at home, at work, or socially? Give yourself permission to let some things go.

3. Delegate and outsource
Whether it’s assigning tasks at work or using grocery delivery, even small acts of delegation free up energy.

4. Try habit stacking
Pair a wellbeing activity with something you already do. For example, try stretching after you close your laptop or breathing exercises after your morning coffee.

If you're looking for support to reduce stress during busy times, schedule a free 15-minute chat with me today.

15/08/2025

What Stress Really Is (And Why It’s Not Always Bad)

Stress is your body’s response to a perceived threat or demand. It releases hormones like cortisol and adrenaline to help you take action.

In short bursts, stress can be useful. It gives you focus and energy.
But when that stress response goes on too long, it can impact your physical and mental health.

It’s also important to understand the difference between stress and anxiety:

Stress is usually tied to a clear external pressure.

Anxiety is ongoing worry, even after the immediate stressor has passed.

Without support, prolonged stress may lead to anxiety, which is why managing it early matters.

If you're looking for support to manage stress, schedule a free 15-minute chat with me today.

01/08/2025

Do you sometimes feel like an imposter?

You're not alone. This is a common experience for many professionals I work with.

The imposter's voice is that of an internal critic who says, "You're a fraud, you'll be found out, you're not good enough." In my work with clients, I help them change how they interact with these thoughts.

It's not the thoughts themselves that are the issue—it's how much we choose to engage with them and whether we let them influence our actions.

A helpful first step is to simply notice and name these thoughts. By noticing and naming the imposter, you create distance from the thoughts, allowing you to decide how you want to act.

11/07/2025

The cycle of anxiety

Many people are familiar with the "fight or flight" response associated with anxiety. However, fewer people know about the cycle of anxiety.

This cycle begins when we avoid something because it makes us feel anxious. One of our natural tendencies when feeling anxious is to avoid the source of that anxiety – this is the "flight" part of the fight or flight response.

In the short term, avoidance brings temporary relief. However, it also reinforces the belief that the thing we're avoiding is unsafe and that avoidance is the only way to cope.

Over time, this strengthens and enhances the anxiety surrounding that situation.

If you're looking for support to break free from the cycle of anxiety, schedule a free 15-minute chat with me today.

02/07/2025

Overcoming the Fear of Feedback

Fear of feedback is common in those with public speaking anxiety, but constructive feedback is key to improvement.

Start with trusted friends or colleagues to build confidence.

Focus on growth rather than perfection—small adjustments make a big difference.

View feedback as an opportunity to refine your speaking skills, not as criticism.

Practice in low-stakes environments before presenting in high-pressure situations.

Building confidence takes time, but every step you take brings you closer to being a more capable public speaker.
If you’re needing support with public speaking, don’t hesitate to reach out and book a free 15-minute chat.

28/06/2025

Strategies to Build Public Speaking Confidence

Public speaking is a skill that improves with practice. Here are some ways to boost your confidence:

• Prepare thoroughly – Planning ahead and rehearsing helps you feel more in control.

• Record and review – Watching yourself helps identify areas for improvement.

• Use visualisation – Picture yourself succeeding to build self-confidence.

• Learn stress management techniques – Deep breathing can help regulate nerves in the moment.

• Join Toastmasters – A structured, supportive environment for practising public speaking.

Each step brings you closer to feeling more confident and capable.

19/06/2025

Why Do We Fear Public Speaking?

Anxiety about public speaking is incredibly common—up to 70% of people experience it. But why does it happen?

• Fight or Flight Response – Your body reacts as if you’re facing a real threat, increasing heart rate, breathing, and muscle tension.

• Fear of Judgement – Worrying about criticism, embarrassment, or rejection can heighten anxiety.

• Past Negative Experiences – A bad experience with public speaking may make you avoid it in the future.

• Introverted Speakers – Those who prefer to avoid the spotlight may find speaking to an audience particularly challenging.

The good news? Public speaking is a skill that can be improved with the right strategies and practice.

If you’re needing support with public speaking, don’t hesitate to reach out and book a free 15-minute chat.

13/06/2025

Overcoming Procrastination with Support

If procrastination is impacting your work or well-being, support can make a difference.

• Self-help resources – Look for evidence-based strategies, such as those from the Centre for Clinical Interventions.

• Productivity apps – Tools like time-blocking apps or website blockers can help minimise distractions.

• Accountability partners – A friend, mentor, or colleague can help keep you on track.

• Professional support – Therapy or coaching can provide deeper insights into the emotional drivers behind procrastination.

Procrastination is common, but with the right strategies and support, it’s possible to regain control of your time and productivity.

If you’re needing support with procrastination, don’t hesitate to reach out and book a free 15-minute chat.

04/06/2025

Strategies to Manage Procrastination

Struggling to get started on a task? Try these practical strategies:

• Break it down – Large tasks can feel overwhelming. Start small and tackle one section at a time.

• Commit to five minutes – Getting started is often the hardest part. Set a timer for five minutes and see where it takes you.

• Use rewards – Plan a small reward for completing a task to reinforce positive habits.

• Optimise your workspace – Remove distractions and structure your day around your natural energy levels.

• Try time management techniques – The Pomodoro Technique (working in focused intervals with breaks) can help maintain momentum.

Small changes in how you approach tasks can lead to big improvements in productivity.

29/05/2025

Breaking the Cycle of Procrastination

Procrastination creates a cycle:
• You face a task that triggers discomfort.
• You avoid it, finding distractions that bring short-term relief.
• That relief reinforces avoidance, making procrastination more likely next time.
• Stress builds as deadlines approach, leading to guilt and anxiety.
• The cycle repeats.

Recognising this cycle is key to breaking free from it. Next time you feel the urge to procrastinate, try identifying the trigger and taking one small action toward the task.

If you’re needing support to manage procrastination, don’t hesitate to reach out and book a free 15-minute chat.

16/05/2025

Why We Procrastinate (Hint: It’s Not Laziness)

Procrastination isn’t about laziness—it’s often a way to manage emotions. When a task triggers anxiety, self-doubt, or boredom, our brain looks for an escape.

Common triggers for procrastination:
Fear of failure – Worrying about making mistakes can feel paralysing.
Perfectionism – Setting impossibly high standards can make the idea of getting started feel overwhelming.
Task aversion – When a task feels boring or confusing, avoiding it feels easier.
Low self-confidence – Doubting our ability to succeed can lead to avoidance.

Understanding why you procrastinate may be a helpful first step toward changing the habit.

Address

Level 4, 80 Ann Street
Brisbane, QLD
4000

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+61412589336

Website

http://www.upliftpsychology.com.au/, https://clientportal.powerdiary.com/clientportal/upliftpsychology

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