Building Empowered Communities

03/09/2025

24/07/2025

Your mind will always lean towards the negative first- also known as negative bias. This was helpful for our ancestors when prioritising potential threats.

Not so helpful when we want to make changes that will improve our life, and our mind is continuously presenting every possible way this could go wrong, rather than focusing on what could go right.

Notice when this is happening and NAME IT!

Notice what's happening.

Do you find yourself doing any of the following:

🌸 predicting the future
🌸catastrophising
🌸mind reading
🌸all or nothing thinking

It’s ok if you find yourself doing this, that's a normal reaction to have.

The question is, is it helpful and workable?

If this is something you need support with, I'd love to work with you 🩷

06/07/2025

First thing to know is that it happens to all of us on some level.

Acknowledge and name what you are doing.

Say out loud or to yourself:

‘ I notice I’m catastrophising’
‘ I notice I’m mind reading’
‘ I notice I’m predicting the future’

What do you need to bring you back to the here and now?

1. Notice 3 things you can see, hear, touch, taste and smell?
2. Re-engage in the activity you were doing before the thought arrived
3. Belly breathe

There are so many options when responding to unhelpful thoughts, it's just a matter of finding what works for you.

If you need help with overthinking, I’d love to support you!

03/07/2025

Self-care looks different for everyone 🩷

30/06/2025

Keep going 💗

23/06/2025

🌸To create distance from the thought, name it and acknowledge it. You could try saying to yourself:

Here’s the I’ll never be good enough, thought.
Here’s the I’ll always feel like this, thought.
Here’s the things will never improve, thought.

Just because we have these thoughts, doesn’t make them true and it certainly doesn’t mean they deserve our undivided attention. But, I get it. It’s very easy to get hooked by them and become overwhelmed by them.

🌸 Acknowledge that you’ve heard this thought before but for right now you’re going to rest

🌸 Acknowledge that you can designate some time tomorrow to worry about the thought

🌸 Acknowledge that your only job right now is to rest and nothing needs to be fixed right this minute

Our thoughts aren’t always fact and our worries don’t always need our attention at a time we are trying to rest our bodies.

If this is something you’d like to learn
more about or need support with, I’d love to hear from you!

💬DM’s are open
📱0478 672 811
📧 becwattcounselling@gmail.com

19/06/2025

We create distance from them.

This is something we can explore and practice in therapy together.

Unhelpful thoughts may sound like ‘ I’m so hopeless’ or ‘nothing I do is ever enough’.

We create distance by building awareness and acknowledging the thought.

We have to recognise we are having the thought before we can acknowledge it- this is a skill.

From there we practice a different way of responding to our unhelpful thoughts that you may not have tried before.

Why would we want to create distance from our unhelpful thoughts?

If they’re stopping us from being the person we want to be and living the life we want for ourselves 💗

18/06/2025

Ask yourself these questions with curiosity and no judgement:

What does happiness look like to you? This is different for everyone and there is no correct or incorrect answer.

Try and be specific.

Is happiness when you get to have a warm shower on a freezing cold day?

Is happiness dropping around to a mates place for a cuppa?

Is happiness finishing that course you’ve been studying?

Is happiness going to that pilates or gym session you’ve been hanging out for?

Is happiness putting on your favourite stretchy pants and hoody after dinner plans were cancelled?

Is happiness reading a book on a rainy day?

If you were already happier, what would you be doing differently that you’re not doing now?

And what would you no longer do that you are doing now?

Take your time with this and see what shows up 💗

19/05/2025

Celebrate your wins, they matter 🩷

14/01/2025

DM me or contact Condobolin Aboriginal Health Service on 68 954 311 to make an appointment!

04/12/2024

Bec, who do you talk to?

This is a common question I get asked from time to time.

Once a month I attend what’s called in the therapy world, supervision.

Every month I meet with my supervisor, and she supports and guides me to be the best therapist I can possibly be.

Supervision allows me to build knowledge, consolidate my therapeutic skills, monitor and maintain ethical standards and responsibilities.

The overall purpose of supervision is to improve outcomes for my clients and enhance my clinical skills through review, discussion and feedback.

It’s something I love doing each month as I always come away having learnt something new that I can share with my clients!

📸

27/11/2024

To make an appointment, please DM me or call the Condobolin Aboriginal Health Service on 68 954 311

I look forward to supporting you!