CQ Psych Services

CQ Psych Services CQ Psych Services is committed to providing high quality psychological care and treatment.

💫 Healthy Alternatives to Self-HarmWhen the urge to self-harm feels strong, the goal isn’t to ignore your emotions — it’...
14/02/2026

💫 Healthy Alternatives to Self-Harm
When the urge to self-harm feels strong, the goal isn’t to ignore your emotions — it’s to find safe ways to express, release, or manage them. Different strategies help different people, so it’s okay to try a few and see what works best for you. 🌱

You may like to create a list of strategies for ...
🧠 When You Need to Release Intense Emotions (squeeze ice, rip paper)
💭 When You Feel Numb or Disconnected (cold shower, music, exercise)
💬 When You Need Comfort or Distraction (hug a pillow/pet, favourite movie)
❤️ When You Need Connection (call a friend, write a letter)
🌷 When You Need Professional & Crisis Support (Life Line, 000, Su***de Callback Service)

✨ Remember...
You’re not weak for struggling — you’re human.
Your pain is real, but it doesn’t define you.
There are always safer ways to cope, and people who truly want to help you heal. 💛

🛑 The STOP Technique for Self-Harm UrgesWhen an urge to self-harm hits, it can feel automatic — like you have to act.The...
13/02/2026

🛑 The STOP Technique for Self-Harm Urges
When an urge to self-harm hits, it can feel automatic — like you have to act.
The STOP skill helps you pause, regain control, and choose a safer response. 🌿

✋ S — Stop. Literally stop what you’re doing. Don’t move a muscle. Don’t act on the urge. Tell yourself: “Pause. I don’t need to make a decision right now.” That brief pause can create the space you need to stay safe.

💨 T — Take a Breath. Take slow, deep breaths. Breathe in through your nose, out through your mouth. Focus on your breathing until you feel a bit calmer. Breathing signals your body that you’re safe and helps your mind slow down.

👀 O — Observe. Notice what’s happening — inside and around you. What are you feeling right now (emotionally and physically)? What thoughts are running through your mind? What’s triggering this urge? “I notice my hands are tense and my chest feels tight. I feel trapped.”

🚶‍♀️ P — Proceed Mindfully. Now that you’ve paused and grounded yourself, choose what happens next. Ask yourself: What do I really need right now? What could help me cope safely? Then act with care — maybe call a friend, use grounding techniques, journal, or try an alternative coping skill. “I can take a walk, hold ice, or listen to music instead. I want to stay safe.”

Rest isn’t a reward — it’s a requirement.When we’re tired or overstimulated, our ability to cope shrinks. Emotional bala...
13/02/2026

Rest isn’t a reward — it’s a requirement.
When we’re tired or overstimulated, our ability to cope shrinks. Emotional balance becomes harder, patience thinner, and self-criticism louder.
Our latest blog explores how true rest helps the nervous system settle and strengthens emotional regulation.

🫖 Slow down with us. Grab a cuppa and have a read: https://cqpsychservices.com.au/2026/01/08/integrating-movement-rest-and-mindfulness-for-emotional-balance/

✍️ By Nina Galletta, Provisional Psychologist

Through play based therapy, children can:• Learn how to communicate effectively• Explore big feelings• Practice new skil...
12/02/2026

Through play based therapy, children can:
• Learn how to communicate effectively
• Explore big feelings
• Practice new skills
• Learn social skills
• Build resilience
• Learn how to connect with others
• Build fine and gross motor skills

Our latest blog by Emily Humphrey explains why play-based approaches are especially powerful in early intervention.
Click here to read: https://cqpsychservices.com.au/2026/01/08/a-play-based-approach/

🌊 Urge Surfing: Riding the Wave Instead of Fighting ItWhen you feel a strong urge to self-harm, it can feel like a huge ...
12/02/2026

🌊 Urge Surfing: Riding the Wave Instead of Fighting It
When you feel a strong urge to self-harm, it can feel like a huge wave crashing over you. 🌊 Urge surfing is a technique that helps you ride that wave safely — allowing the urge to rise, peak, and pass without acting on it.

🧘‍♀️ How to Practice Urge Surfing
1. Notice the Urge. Pause and acknowledge: “I’m having the urge to self-harm right now.” Naming it helps you create distance — it’s something you’re feeling, not who you are.
2. Breathe and Observe. Take slow, steady breaths. Notice where you feel the urge in your body — tight chest? racing heart? restlessness? Don’t judge or try to push it away. Just observe it.
3. Ride the Wave. Imagine the urge as a wave rising and falling. Tell yourself: “This feeling will pass. I can ride it out.” Focus on breathing or grounding yourself as the intensity peaks, then notice as it slowly eases.
4. Let the Wave Fade. Over time — often within 20–30 minutes — the urge loses its strength. Once it fades, do something kind for yourself: listen to music, stretch, or drink something warm.

🔄 The Self-Harm CycleThe self-harm cycle refers to the repeating pattern of thoughts, feelings, and behaviors that can m...
11/02/2026

🔄 The Self-Harm Cycle
The self-harm cycle refers to the repeating pattern of thoughts, feelings, and behaviors that can make self-harm feel hard to stop — even when someone truly wants to.
1. Emotional Suffering
2. Emotional Overload
3. Panic
4. Self-harm
5. Temporary relief
6. Shame, Guilt or Grief
7. REPEAT

🌱 Breaking the Cycle
Healing begins by finding new ways to cope and building support systems:
~ Talk to someone safe — a counsellor, friend, or helpline
~ Learn grounding or self-soothing techniques
~ Identify your triggers and create a safety plan
~ Practise self-compassion — healing takes time

📣 AVAILABILITIES! 📣CQ Psych Services offers a range of psychological services, including formal assessments 🧠 We current...
10/02/2026

📣 AVAILABILITIES! 📣
CQ Psych Services offers a range of psychological services, including formal assessments 🧠 We currently have availability to complete ADHD Assessments on both adults and children, as well as Autism Assessments (MIGDAS-2) on adolescents and adults.
Current Assessment Availabilities:
📆 19th February
📆 20th February
📆 6th March

For more information relating to assessment or to book an appointment, please phone (07) 4972 6929 or contact us online at: cqpsychservices.com.au

When learning feels harder than it should, the right assessment can bring clarity.CQ Psych Services provides assessments...
10/02/2026

When learning feels harder than it should, the right assessment can bring clarity.
CQ Psych Services provides assessments for Specific Learning Disorder, helping identify impairments in reading, writing, or mathematics and guide next steps for support.
💻 Find out more at cqpsychservices.com.au or
📱 Phone 07 4972 6929 to book an assessment consultation

ℹ This week we will be exploring Self-Harm, the cycle, alternatives, how to ride the urge wave and the STOP technique. 🩹...
10/02/2026

ℹ This week we will be exploring Self-Harm, the cycle, alternatives, how to ride the urge wave and the STOP technique.

🩹 Understanding Self-Harm
Self-harm means intentionally hurting yourself as a way to cope with emotional pain, intense sadness, or feeling numb. It’s not about seeking attention — it’s a sign that someone is struggling and needs care and understanding.

💬 Why It Happens
People may self-harm to:
- Express feelings they can’t put into words
- Regain a sense of control
- Release emotional pain
- Punish themselves
- Feel something when feeling numb
Everyone’s experience is different, and all deserve compassion — not judgment.

💛 How to Cope or Find Help
If you or someone you know is self-harming, here are healthy alternatives and steps to seek support:
* Talk to someone you trust — a friend, family member, teacher, or counselor
* Use grounding techniques (e.g., deep breathing, holding ice, journaling)
* Express yourself creatively — draw, write, or listen to music
* Contact a mental health professional or helpline

This week, we’re exploring Self-Harm — understanding the cycle, learning healthier coping alternatives, and discovering ...
09/02/2026

This week, we’re exploring Self-Harm — understanding the cycle, learning healthier coping alternatives, and discovering strategies like the STOP technique to manage urges. 💚 Follow along as we share insights and practical tools to support yourself or someone you care about.

It's time for some POSITIVI-TEA ☕
09/02/2026

It's time for some POSITIVI-TEA ☕

📣 COME JOIN OUR TEAM! … We are excited to offer a casual administration opportunity supporting our experienced admin tea...
06/02/2026

📣 COME JOIN OUR TEAM! … We are excited to offer a casual administration opportunity supporting our experienced admin team during periods of sick leave, holiday and occasional emergency cover. This role is ideal for someone who enjoys being a trusted, capable presence and values flexibility, purpose and meaningful work.
This role would suit someone who:
✨ Is generally available to assist with short-notice cover when required and values being a reliable support to the team
✨ Has strong time management and prioritisation skills and can quickly determine what needs attention first
✨ Is comfortable working in a mental health–aligned administration environment, including calm, respectful communication with clients who may be distressed or vulnerable
✨ Works confidently both independently and as part of a team
✨ Is happy to utilise our comprehensive training portal, documented procedures and resources to support their work
✨ Can consistently follow confidentiality, privacy and compliance requirements in line with practice policies
Job Advert:
➡ https://au.indeed.com/job/dedicated-reception-admin-support-casual-support-clients-team-live-their-best-life-0bcb37b55d7c073a

Applications MUST include a cover letter addressed to our Practice Manager, Jessica Butler, outlining why you would like to join us, and how your values align with the work we do.

Address

1 & 2, 13 Tank Street
Gladstone, QLD
4680

Opening Hours

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

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About CQ Psych Services

At CQ Psych Services we are committed to providing high quality psychological care. Our aim is to provide the best possible treatment for a range of mental health issues. We work to assist clients in developing skills to manage personal and occupational stress within a setting that is both relaxed and supportive.

Please visit our website to learn more about what CQ Psych Services has to offer. We look forward to hearing from you.

Please contact reception during business hours. If unattended, please leave us a message, including your name and best contact number, and we will return your call within 24 hours.