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Monday 9am - 5pm Tuesday 9am - 3pm Wednesday 9am - 3pm Thursday 9am - 5pm Friday 9am - 7pm

A Little Psychology

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Australia
Caringbah, NSW
A Little Psychology

Psychologist
A warm, caring, evidence-based, holistic, and grounded approach to help you with life.

04/09/2025

✨REMINDER✨
Stop waiting to feel ready. Ready is not a feeling. It’s a decision.

28/07/2025

Some of the things I found interesting and put a smile on my face over the past week…

1. Professional development session with Maddi from , where I learnt about the management of disordered eating and eating disorders in private practice.
I was surprised to learn that 1 in 23 Aussies are affected by eating disorders 😱. As expected, early intervention leads to the best outcomes.

2. Podcast from Andrew Huberman to learn about the latest research on sleep.
I was surprised to learn how little effect melatonin has been found to have on people’s sleep. Have a listen to learn more.

3. Podcast interview of Johann Hari on his latest book ‘Stolen Focus’, where he discusses why our ability to pay attention is collapsing, and how to get it back.
I will definitely be reading his book.

3. Currently reading ‘The Menopause Brain’ for personal and professional reasons.
I am fascinated by anything related to brain health, and this book is hitting the mark. I’ll do a short review once I finish it.

Have a beautiful week!

Much love,
Andrea

24/07/2025

Hey there!

It’s been a minute 😬😅.
I have been a little absent on social media, probably because posting started to feel like a chore…and who likes chores?? 🤷🏽‍♀️

Anyway, I thought I would start posting again, so that I can share with you anything I find interesting or puts a smile on my face, from a psychologist’s lens.

Join me for the ride 💫💛

Much love, Andrea

26/02/2025

If this week did not start the way you’d hoped, here are some reminders to help you get back on track:

🍋 Tomorrow is a new day.
🍋 Making mistakes is part of life.
🍋 Saying ‘no’ is ok.
🍋 Not everyone has to like you.
🍋 Beauty and strength come from within.

21/02/2025

AFRAID OF JOY?

If you experience fear leaning into good news, joy or wonderful moments, you are experiencing what we call FOREBODING JOY.

More common than you think, foreboding joy is a dress-rehearsal of tragedy during the best moments of our lives, which we do because we are terrified of being blindsided by pain.

The antidote? GRATITUDE.

In the midst of joy, there’s often a quiver of vulnerability. Rather than using that as a warning sign to imagine the worst case scenario, practise gratitude. It will stamp out the fear because they are mutually exclusive.

Give it a go and see what happens.

Much love,
Andrea

17/12/2024

BE WHERE YOUR FEET ARE.

This simple yet powerful reminder encourages us to slow down and connect with the now—especially during the whirlwind of the festive season.

If your mind is racing with to-do lists or you’re feeling pulled in a thousand directions, mindfulness can bring you back to the present moment.

Here are 5 simple ways to help you stay grounded amongst the busyness of the season:

🌲Pause for 3 deep breaths.
Whenever you feel overwhelmed, stop and take three deep belly breaths. Focus on the sensation of air filling your lungs and the release as you exhale. It’s a mini reset button for your mind.

🌲 Engage your senses.
Wherever you are, tune into your surroundings. What can you see, hear, smell, taste, and touch? Whether it’s the sparkle of holiday lights or the coolness of your iced latte, this practice pulls you into the present.

🌲 Set boundaries with your time.
When you’re with family or friends, be fully there. Put your phone on silent, stop mentally rehearsing tomorrow’s tasks, and give your full attention to the people in front of you.

🌲 Create mindful rituals.
Wrap gifts, decorate, or cook with intention. Feel the textures of the wrapping paper, smell the spices in your baking, and notice the small details of the task. These everyday moments can become opportunities for calm.

🌲 Anchor yourself to your body.
Check in with your body throughout the day. Wiggle your toes, roll your shoulders, or stretch gently. These movements remind you that you’re here—alive and capable—right now.

This season, the greatest gift you can give yourself is presence. Let your feet, your heart, and your mind be in the same place—and watch the magic unfold.

Much love,
Andrea

12/06/2024

I often talk with clients about finding joy in the littlest of things. Today I took a moment to appreciate and find joy in the way the sun was shining in my office.

Imagine what our lives would be like if we sprinkled it with little moments of joy 🤔.

04/06/2024

Things I love to hear from my clients…

🌱 ‘I tried that strategy we talked about and…’- it is important for us therapists to know how you went with the strategies provided, that way we can better identify what works for you and if not, find what does.

🌱 ‘I’m not sure what you mean’- it is important for us to know if you have not understood a concept/idea/strategy. Don’t walk out of therapy confused. Ask your therapist to explain things to you until they’re clear.

🌱 ‘I thought…what would Andrea think/say right now?’- this helps you tap into those memory networks in your brain. That’s a big thumbs up from all therapists.

🌱 ‘I knew you would be proud of me’- believe it or not, therapists think about you between sessions and want the best for you. I always feel so proud of my clients’ efforts.

🌱 ‘I don’t want to talk about that right now’- we want clients to be honest with us. We also want to cater the session to your needs at that point in time. Nothing good comes out of pressure.

🌱 ‘Can I bring my dog next time?’- shhh, we won’t tell the landlord 🤐.

13/05/2024

You asked and we listened!

Due to popular demand, Friday mornings are now available for bookings.

To make an appointment, you can:

- book online through our website.
- message or call 0411 344175.
- email us at admin@alittlepsychology.com.au.

Much love,
Andrea

07/04/2024

URGE SURFING

Urge surfing is a mindfulness technique, which draws on the metaphor of surfing waves to describe the process of observing and navigating urges and cravings without giving in to them.

This technique is particularly valuable because it shifts the focus from fighting an urge to observing it, which can reduce its power and help it pass more naturally.

What are the steps for urge surfing?

🌊 RECOGNISE that you are experiencing an urge. Acknowledge its presence without judgment.

🌊 OBSERVE how the urge feels in your body. Notice where you feel it and describe the sensations to yourself as if you were a curious observer.

🌊 BREATHE deeply and mindfully to help you stay calm and centered. Imagine your breath flowing into and around the urge, giving you space from it.

🌊 DETACH. Remind yourself that urges are transient; they come and go like waves in the ocean. You are not your thoughts or feelings, and you do not have to act on them.

🌊 VISUALISE yourself surfing on top of the urge wave. It may grow in intensity, but it will eventually crest and fall. Your goal is not to wipe out (give in to the urge) but to ride the wave until it dissipates.

🌊 Be COMPASSIONATE to yourself throughout the process. If you find yourself slipping, acknowledge it without harsh judgment and gently bring your focus back to your breath and the sensations in your body.

Urge surfing can be a powerful tool for managing a variety of psychological struggles, such as OCD, addictions, emotional regulation difficulties, etc.

It encourages you to adopt a mindful approach to your experiences, fostering greater awareness, self-control, and emotional resilience.

Like any skill, it requires practice. Give it a go, and see what happens.

Much love,
Andrea 🏄🏽‍♀️

07/03/2024

RESENTMENT

Resentment is the feeling of frustration, judgement, anger, and/or hidden envy related to perceived unfairness or injustice. It’s an emotion that we experience when we fail to set boundaries or ask for what we need, or when expectations let us down because they were based on things we can’t control, such as what other people think, what they feel, or how they’re going to react ~ Brené Brown.

Next time you start to feel resentful, ask yourself: What do I need but I am afraid to ask for?

Give it a go and see what happens.

Much love,
Andrea 🌻

26/02/2024

Did you know that your brain uses up 25% of your body’s energy when you are sleeping? Imagine how much energy it uses when you are awake! 🤔.

Here are my favourite tips on giving your brain some love:
🧠 get some natural sunlight before 10am
🧠 fuel it with healthy foods
🧠 spend 5mins a day in stillness
🧠 hydrate
🧠 prioritise sleep (say goodbye to sleep revenge)
🧠 get some blood flow going with physical movement
🧠 and don’t forget to spend time in nature!

Your brain (and body) will thank you.

Address

Mansfield Avenue
Caringbah, NSW
2229

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 3pm
Wednesday	9am - 3pm
Thursday	9am - 5pm
Friday	9am - 7pm

Telephone

+61411344175

Website

http://www.alittlepsychology.com.au/

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