Reaching Forward Counselling Services

28/01/2026

Courtesy of EAP #

Frustration is one of those emotions we all know too well, that rising tension when things don’t go as planned, when people don’t behave as we expect, or when progress feels just out of reach. Left unchecked, frustration can build into anger, stress, and even burnout. The good news? It’s a completely normal emotion, and it can be managed effectively with the right mindset and tools. Here’s how to handle frustration in a healthy, practical ways:


5 Practical Strategies for Managing Frustration

1. Pause and Name It
The first step in dealing with frustration is simply noticing it. Take a moment to pause and name what you’re feeling: “I’m frustrated because this isn’t working.” Labelling emotions helps engage the rational part of your brain, reducing the emotional intensity and giving you space to respond thoughtfully rather than react impulsively.

2. Identify the Source
Ask yourself: What exactly is making me frustrated? Sometimes frustration is about something deeper, like feeling out of control, unheard, or rushed. By identifying the real cause, you can address it directly instead of getting caught in surface-level irritations.

3. Change What You Can, Accept What You Can’t
Frustration often arises when we try to control things that are beyond our control. Take a moment to divide the situation into two categories: what you can influence and what you can’t. Focus your energy on the parts you can change, and practice acceptance for the rest. This mindset shift can instantly ease tension.

4. Move Your Body
Physical activity is one of the fastest ways to release pent-up frustration. Go for a brisk walk, stretch, or do a few deep-breathing exercises. Movement releases endorphins and helps your body discharge stress hormones that build up when you’re irritated or stuck.

5. Reframe Your Thinking
Try to see the situation differently. Instead of thinking, “This shouldn’t be happening,” try, “This is challenging, but I can handle it.” Reframing turns frustration into a learning opportunity and strengthens emotional resilience over time.


5 Tools to Help You Stay Grounded

1. Box Breathing
A simple but powerful breathing technique: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. This calms your nervous system and brings you back to the present moment.

2. Journaling
Writing down what’s frustrating you helps you process emotions, see patterns, and find clarity. Try ending with one positive step you can take, no matter how small.

3. Timer Breaks
When frustration builds at work or home, set a timer for a short break, 5 or 10 minutes. Step away, breathe, stretch, or get some fresh air. Returning with a clear mind often changes everything.

4. Gratitude List
Frustration narrows focus on what’s wrong. A quick gratitude list, even three things, helps rebalance your perspective and lowers emotional intensity.

5. Grounding Techniques
When emotions peak, try grounding yourself with the 5-4-3-2-1 technique: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. It brings you back to the present, stopping spiralling thoughts.

To learn more go to EAP Assist at https://eapassist.com.au/

11/01/2026

Many workers—especially those just starting out—struggle with imposter syndrome: the persistent feeling that they’re not truly qualified, despite evidence of success. It can show up as self-doubt, fear of being “found out,” or difficulty accepting praise.

5 Signs You Might Be Experiencing Imposter Syndrome

• Isolation- You avoid connection or support, fearing others will discover you’re not “good enough.”
• Self-Doubt- You question your achievements and may even downplay or dismiss them.
• Underperformance- You hesitate to take risks or pursue opportunities, worried you’ll fail.
• Lack of Progress- You hold back from negotiating, applying for new roles, or advocating for yourself.
• Neglecting Self-Care- You feel relief—not pride—after accomplishments, and push forward without rest.

8 Tips to Overcome Imposter Syndrome.

1. Name the Feeling- Acknowledge imposter thoughts when they arise. Naming them helps reduce their power.
2. Talk About It- Share your experience with trusted peers or mentors. You’ll likely find you’re not alone.
3. Challenge Negative Thoughts- Keep a record of your wins and positive feedback to counter self-doubt.
4. Avoid Comparison- Focus on your own growth. Comparing yourself to others distorts reality.
5. Celebrate Success- Take time to recognize and enjoy your achievements—don’t brush them off.
6. Practice Self-Compassion- Treat yourself with kindness. Mistakes are part of learning, not proof of failure.
7. Reframe Failure- View setbacks as stepping stones, not signs of inadequacy.
8. Seek Professional Support- If imposter feelings persist, consider talking to a therapist or coach.

Imposter syndrome often stems from internalized beliefs about success, perfectionism, or not belonging—especially in environments where support is scarce or representation is lacking. It’s not a personal flaw, but a response to pressure, uncertainty, or exclusion. With awareness, support and practice, imposter feelings can fade. They may still pop up from time to time, but they don’t have to define your story. Confidence isn’t about never doubting yourself—it’s about moving forward anyway.

Courtesy of EAP.

06/01/2026

Courtesy of EAP;

Family separation can be one of the most challenging transitions a young person faces. For teenagers who are already navigating big emotions, changing identities and growing independence, it can stir up confusion, anger, sadness or withdrawal. As a parent or caregiver, you might notice your teen pulling away just when you most want to reach out. While this can feel painful, it’s important to remember that disconnection is often a form of protection, not rejection. With patience and steady effort, connections can be rebuilt and even strengthened as the family unit learns to navigate its ‘new normal’.

1. Acknowledge the reality of their experience
Teenagers value honesty and authenticity. Avoid minimising the situation or rushing to reassure them that “everything will be fine.” Instead, name what’s happening in clear, age-appropriate language. You might say, “I know things feel really different right now, and it’s okay to feel upset or confused.” This validates their emotions and signals that it’s safe to talk about what’s hard.

2. Stay consistent and dependable
During separation, teens often worry about what (and who) will stay the same. Keep routines as consistent as possible. Even the basic ones like mealtimes, weekend plans, etc. And consider how the small stuff (like checking in before bed or sending a morning text), reinforces a sense of stability. Predictability is grounding when everything else feels uncertain.

3. Give them space, but not distance
Teens might pull away or act dismissive when they’re struggling, but that doesn’t mean they don’t want you nearby. Offer space without disappearing. You might say, “I can see you need a bit of time to yourself. I’ll be in the kitchen if you want to talk later.” This balances respect for their autonomy with reassurance of your presence.

4. Keep communication open and low-pressure
Big sit-down talks can feel overwhelming. Instead, connect through everyday moments: chatting while driving, watching a show together, cooking dinner. Sometimes being side by side, rather than face to face, makes it easier for teens to open up. Listen more than you speak, and avoid jumping in with advice too quickly.

5. Model respect, healthy coping skills, and repair
Teens learn from how you handle your own emotions. Avoid speaking negatively about their other parent or getting drawn into blame. This helps your teen feel safe to love both parents without guilt or divided loyalty. If tensions rise, try to model repair by naming your feelings and taking responsibility where needed: “I was really stressed earlier, and I acted in a way I shouldn’t have. I’m sorry.” This shows that relationships can weather difficult moments and find their way back to understanding.

Most importantly, keep showing up. Even when your teenager seems distant, your consistency tells them they are loved, secure, and not alone. Connection after separation isn’t built in one big moment. It’s built through hundreds of small, steady ones and holding boundaries with grace shows your teen that love and respect can exist even when relationships change.

01/01/2026

Here's to a bright New Year and a fond farewell to the old; here's to the things that are yet to come, and to the memories that we hold.'' ``May you have a prosperous New Year.'' ``Wishing you a happy, healthy New Year.'' ``May the New Year bless you with health, wealth, and happiness.''

21/12/2025

Forgiveness is a deeply personal and often complex process that means different things to different people. For some, it may feel like offering absolution or condoning harmful behaviour; for others, it can seem like excusing or tolerating what was done. The idea of forgiveness can even feel reductionist—oversimplifying deep pain or minimizing the impact of a wrong. But at its core, forgiveness is not about approving of the hurt or forgetting what happened; it is about reclaiming your own peace and power. It is a person-centred journey, an internal decision about what emotions or energies you are willing to carry forward. You don’t have to say the words to the other person—forgiveness is primarily about you. It’s a chance to release anger, resentment or grief, and to create space for healing and growth. In this way, forgiveness becomes less about the offender and more about your own well-being and transformation. The benefits of forgiveness include:

1. Reduces Stress and Anxiety
Holding onto anger or resentment keeps your body in a state of tension and stress. Forgiveness helps you release that burden, leading to a calmer mind and body.
2. Improves Mental Health
Letting go of grudges is linked to lower rates of depression, anxiety, and emotional distress. Forgiveness creates space for emotional healing and mental clarity.
3. Enhances Physical Health
Studies show forgiveness can lead to lower blood pressure, improved heart health, and a stronger immune system by reducing the physiological effects of chronic stress.
4. Frees You from the Past
Forgiving allows you to stop reliving painful memories and take back control of your present and future, rather than being defined by past hurt.
5. Strengthens Relationships
Forgiveness helps rebuild trust and restore relationships—whether with others or yourself—by opening the door to understanding, empathy, and communication.
6. Promotes Personal Growth
Forgiveness encourages maturity and emotional intelligence. It teaches you to deal with conflict in healthier, more constructive ways.
7. Increases Inner Peace
Letting go of resentment lifts a heavy emotional weight. Forgiveness brings a sense of relief and peace, helping you feel more centred and balanced.
8. Improves Self-Esteem
When you forgive, you're taking responsibility for your own emotional well-being. This self-empowerment can build confidence and self-worth.
9. Breaks the Cycle of Hurt
Forgiveness disrupts the cycle of retaliation or bitterness. It allows healing to begin—for yourself and others—rather than passing pain forward.

Courtesy of EAP #

16/10/2025

Courtesy of EAP:
Few workplace challenges are as quietly draining as dealing with a passive-aggressive colleague. Unlike direct conflict, this style of communication hides tension beneath a surface of politeness: through sarcasm, procrastination, silent treatment or subtle digs. Understanding what drives passive-aggressive behaviour is the first step in handling it effectively.

From a psychological perspective, passive-aggression often stems from an avoidance of direct conflict. A person may fear negative consequences if they express anger openly, so frustration leaks out indirectly. This pattern can be shaped by early experiences (e.g., conflict wasn’t safe at home), low psychological safety in the workplace, or difficulty with assertive communication skills.

How to respond without escalating the cycle
Stay calm and curious. Reacting with irritation often fuels more resistance. Instead, notice the behaviour and consider the underlying need—perhaps autonomy, recognition, or respect.
Communicate clearly. Passive-aggression thrives in ambiguity. Use “I” statements: “When deadlines shift without notice, I feel pressured. Can we agree on a clear timeline?” This approach promotes assertiveness without blame.
Don’t mirror the behaviour. Meeting sarcasm with sarcasm creates a spiral. Modelling the direct, respectful communication you’d like in return helps break the cycle.
Addressing the issue directly
If the behaviour persists, you can gently name it without accusation. For example: “I noticed you seemed frustrated in that meeting. I’d value hearing your perspective more openly.” This signals both recognition and an invitation to engage directly. Such interventions build trust and psychological safety, which research shows are essential for effective teams.

When to involve leadership
If passive-aggressive behaviours consistently disrupt teamwork or productivity, it may be time to escalate. Frame the issue in terms of impact, for example, missed deadlines, low morale, strained collaboration, rather than personality flaws. Leaders can then set clearer expectations, support communication training or mediate if needed. Ultimately, the antidote to passive-aggression is a culture that rewards openness, not avoidance. By staying steady, setting boundaries and encouraging direct dialogue, you help shift the workplace climate from covert tension toward constructive collaboration.

28/07/2025

Reaching Forward Counselling Services has been in operation since 2013, providing affordable counselling services to children, teenagers, adults, couples, and families, as well as concession card holders. Our counselling services encompass various areas, including Mental Health Care Plans, NDIS funding managed by clients, couples therapy, working with children and teenagers, and EAP approval at the discretion of employers. For further information, please message or follow our page.

28/06/2025

Never lose hope

15/06/2025

10/06/2025

For your info if interested.

For Parents and Carers

25/05/2025

Courtesy of EAP #

Five strategies to enhance Resilience
We all face challenges that stretch us, wear us down, or make us question our ability to cope. In those moments, what makes one person bounce back while another struggles to recover? A growing body of research suggests the answer often lies in mindset—specifically, a growth mindset. A growth suggests that talents, abilities and intelligence can be developed through effort, learning and persistence—rather than being fixed traits. Research has shown that individuals with a growth mindset embrace challenges, persist through obstacles, see effort as the path to mastery, learn from criticism and find inspiration in the success of others. This contrasts with a "fixed mindset," the belief that qualities are static and unchangeable. This flexible way of thinking fosters both resilience and a stronger sense of personal agency in the face of adversity. Cultivating a growth mindset isn't just about positive thinking; it's a fundamental shift in how we perceive ourselves and our potential.

Five key strategies to help cultivate a growth mindset

1. Embrace the Power of “Yet”
When you catch yourself thinking, “I can’t do this,” try reframing it to, “I can’t do this—yet.” This subtle shift in language acknowledges your current limitations without making them permanent.

Try this: The next time you or your team fall short, add “yet” and ask, “What’s one thing we can try differently next time?”

2. Reframe Failure as Feedback
Resilient individuals don’t see failure as a dead end. Instead, they treat it as a teacher. Studies in educational and organizational psychology show that when people view mistakes as opportunities to learn—rather than proof of inadequacy—they recover more quickly and are more motivated to try again.

Try this: After a setback, lead a “failure debrief.” Ask what worked, what didn’t, and what you’d do differently next time.

3. Celebrate Effort, Not Just Outcomes
Praising effort reinforces the belief that growth is possible. When we focus on how hard someone worked, rather than how smart or talented they are, we nurture persistence and grit—two essential traits of resilience. Focus on the process of learning and improvement, recognizing that consistent effort, even in the face of setbacks, is what leads to meaningful growth.

Try this: When giving feedback, focus on the process: “You really stuck with that problem, and your strategy paid off."

4. Seek Out Challenges
Shying away from difficult tasks might feel safe, but it doesn’t lead to growth. Choosing to tackle challenges—even at the risk of failure— builds cognitive flexibility and problem-solving skills, which are crucial components of resilience. Instead of feeling threatened by a tough situation, try reframing it as an exciting opportunity to develop new skills and knowledge.

Try this: Set personal or team “stretch goals” that push you outside your comfort zone, then reflect on what you learned through the process.

5. Build a Resilient Self-Narrative
Your inner dialogue shapes how you respond to adversity. Growth-minded individuals tend to narrate their experiences through a lens of learning, not defeat. Research in narrative psychology suggests that framing your story with themes of growth and agency increases psychological resilience.

Try this: Journal about a recent struggle. Instead of focusing on the loss or failure, write about what you learned, how you changed and what strengths you uncov

16/05/2025

Love ❤️