Quiron Psychology

01/09/2025

🚨 Hustle Culture is Hurting Your Mental Health — Here’s How to Break Free

The "grind never stops" mentality might sound inspiring, but research shows it leads to burnout, anxiety, and even long-term health risks. 💔 Constant pressure to overwork isn’t success—it’s a fast track to exhaustion.

🔍 Why Hustle Culture is Toxic:
✔️ Linked to anxiety & depression – The "always-on" mindset fuels stress and guilt.
✔️ Increases illness risk – Chronic stress weakens immunity and heart health.
✔️ Creates work-life imbalance – Relationships and self-care get pushed aside.
✔️ Lies about productivity – Fatigue lowers performance long-term.

💡 How to Protect Your Wellbeing:
✅ Set boundaries – Turn off work notifications after hours.
✅ Prioritize rest – Breaks aren’t lazy—they’re necessary for focus.
✅ Reject toxic positivity – It’s okay to not be "on" 24/7.
✅ Celebrate small wins – Progress > perfection.

✨ Your worth isn’t tied to productivity. Real success includes health, joy, and balance. Need support? We’re here to help. 💙

0420 647 701
www.quironpsychology.com
quironpsychology@gmail.com



👉 Tag someone who needs to hear this! How do YOU resist hustle culture? Share below. 👇

08/08/2025

📱 Struggling to Focus? You’re Not Alone!

Did you know the average attention span has dropped to just 47 seconds over the past two decades? 🤯 Constant notifications, endless scrolling, and digital distractions are rewiring our brains—making deep focus feel impossible.

🔍 Key Takeaways from Psychologist Dr. Gloria Mark’s Research:
✔️ Frequent task-switching increases stress and reduces productivity.
✔️ Taking meaningful breaks (at natural stopping points!) boosts energy and focus.
✔️ Sleep matters! Poor rest shrinks attention spans and leads to more "lightweight" activities (hello, doomscrolling).
✔️ Multitasking is a myth—our brains pay a "switch cost" each time we jump between tasks.

💡 Tips to Regain Control:
🌿 Schedule tech-free time to recharge.
📵 Use breaks intentionally (not just more screen time!).
⏰ Listen to your body—pause when mental fatigue hits.

Want to dive deeper? Check out Dr. Mark’s book Attention Span or the full podcast here: https://www.apa.org/news/podcasts/speaking-of-psychology/attention-spans

Your brain deserves balance! 💙 How do YOU protect your focus in a distracted world? Share below! 👇

Want to talk about ways in which therapy can help you improve your focus and attention?
Contact us at: 0420 647 701
or: www.quironpsychology.com
Email: quironpsychology@gmail.com

Gloria Mark, PhD, talks about how the internet and digital devices have affected our ability to focus, why multitasking is so stressful, and how understanding the science of attention can help us to regain our focus when we need it.

24/06/2025

Healthy Emotional Expression: Why It Matters & How to Do It 💙

Emotions guide our lives, but expressing them can feel overwhelming. At Quiron Psychology, we help our clients in QLD communicate their feelings in healthy, constructive ways.

🔹 Why Express Emotions?

Reduces stress & improves mental health

Strengthens relationships

Prevents emotional numbness or physical health impacts

🔹 How to Express Emotions Effectively:
✅ Name your feelings – Use tools like the Feelings Wheel to identify emotions
✅ Pause & reflect – Avoid reactive outbursts by grounding yourself first
✅ Use "I" statements – "I feel…" instead of blaming others
✅ Try creative outlets – Art, music, writing, or movement can help when words fail
✅ Set boundaries – It’s okay to say, "I need a break to process this."

🔹 What Not to Do:
❌ Suppress emotions (they don’t disappear!)
❌ Use absolutes like "You always…"
❌ Communicate passive-aggressively

Struggling to express yourself? You’re not alone. Quiron Psychology provides a safe space to explore emotions and build healthier communication. 💬

📞 Contact us today to start your journey toward emotional wellbeing.

0420 647 701
https://www.quironpsychology.com

26/05/2025

Toxic Positivity: Why Forcing Positivity Can Be Harmful

We all know positivity is great for mental well-being, but toxic positivity takes it too far—dismissing real emotions in favor of a "good vibes only" façade.

🔹 What’s the problem?
Life isn’t always positive. Painful emotions—sadness, anger, grief—are normal and need to be acknowledged, not suppressed. Toxic positivity shames people for feeling anything but happy, making them feel guilty or unheard.

🔹 Examples you might recognize:

"Just stay positive!" after a job loss

"Everything happens for a reason" during grief

"Happiness is a choice" when someone’s struggling

🔹 Why is it harmful?

Invalidates real emotions

Creates shame & guilt

Stops emotional growth

🔹 What can we do instead?
✅ Listen without judgment – "I’m here for you"
✅ Validate feelings – "That sounds really hard"
✅ Accept that it’s okay not to be okay

At Quiron Psychology, we believe in healthy emotional expression—not forced positivity. If you’re struggling, reach out. Your feelings matter. 💙

0420 647 701
https://www.quironpsychology.com

29/04/2025

🔍 Are We Overpathologizing Normal Human Struggles? A Critical Look at Mental Health Trends.

Mental health awareness has grown—but so has the tendency to label normal emotional struggles as "disorders." Where’s the line between identifying real illness and overmedicalizing everyday life?

📈 The Expanding Definition of Mental Illness
The DSM-5 now lists 297+ disorders—up from 106 in 1952.

Nearly half of Australians will now meet criteria for a mental health diagnosis in their lifetime.

But does this mean we’re all disordered—or that diagnostic criteria have broadened? (Wasserman, 2018)

⚠️ The Risks of Overpathologizing
Turning Stress into "Disorder"

Sadness ≠ Depression. Anxiety ≠ Anxiety Disorder. Yet the line blurs.

Bias matters: Clinicians (like all humans) see what they’re trained to see—sometimes overdiagnosing.

The Medication Trap

No biological markers exist for most DSM disorders, yet antidepressant prescriptions have skyrocketed.

Are we treating chemical imbalances—or medicating normal human suffering?

The "Fix It" Mindset

Must we call something "broken" to help? Therapy can be valuable without pathologizing (Wasserman, 2018).

Resilience, coping skills, and social support often work better than labels.

🔄 A More Balanced Approach
Not every struggle needs a diagnosis. Some distress is part of life.

Therapy helps—but not just by labeling. Skills, insight, and support matter most.

Question the system. The DSM is useful, but imperfect and ever-changing.

💬 Your Thoughts?
Is mental health awareness going too far—or are we finally recognizing real suffering? Should we rethink how we define (and treat) emotional pain?

Drop your perspective below! ⬇️

If you'd like to book an appointment, please call/msg 0420 647 701.
or via website: https://www.quironpsychology.com

10/04/2025

But, what actually is Psychotherapy?

Psychotherapy is a scientifically supported treatment that helps individuals overcome emotional, cognitive, and behavioral challenges by fostering psychological change. Psychologists use evidence-based techniques grounded in decades of research to help people develop healthier thought patterns, improve emotional regulation, and build effective coping strategies.

How Does Psychotherapy Work?

Therapeutic Alliance: The Foundation of Change

Research shows that the relationship between therapist and client is one of the most critical factors in successful outcomes (Wampold & Imel, 2015).

A strong alliance—built on trust, empathy, and collaboration—creates a safe space for exploration and growth (Norcross & Lambert, 2018).

Evidence-Based Techniques Tailored to Your Needs:

Cognitive-Behavioral Therapy (CBT) helps modify unhelpful thoughts and behaviors, with proven effectiveness for anxiety, depression, and PTSD (Hofmann et al., 2012).

Interpersonal Therapy (IPT) focuses on improving relationships and social functioning (Cuijpers et al., 2016).

Other approaches, like Acceptance and Commitment Therapy (ACT) and Dialectical Behavior Therapy (DBT), teach mindfulness and emotional regulation (Hayes et al., 2006; Linehan et al., 2006).

A Collaborative, Structured Process:
Psychotherapy is not just "talking"—it involves active skill-building, such as problem-solving, exposure techniques, or cognitive restructuring.

Clients who engage in homework or practice outside sessions see better long-term results (Kazantzis et al., 2010).

Neurobiological Changes: Rewiring the Brain:
Studies show that therapy can change brain function, such as reducing amygdala hyperactivity in anxiety (Goldin et al., 2013) or enhancing prefrontal regulation (Linden, 2006).

Mindfulness-based therapies even increase gray matter in areas linked to emotional control (Hölzel et al., 2011).

Long-Term Benefits: Beyond Symptom Relief:
By the end of therapy, clients don’t just resolve their immediate concerns—they gain lasting tools to handle future challenges.

Research confirms that psychotherapy leads to sustained improvements in well-being and resilience (Lambert, 2013).

Why Does Psychotherapy Work?
Science-backed methods ensure treatments are effective.

A supportive, nonjudgmental environment fosters self-exploration.

Personalized strategies help you build skills for life.

Psychotherapy is more than just conversation—it’s a proven, transformative process that helps people lead happier, healthier, and more fulfilling lives.

To learn more or to book and appointment, please call or message: 0420 647 701
or alternatively, contact me via Website: www.quironpsychology.com

19/01/2025

🌱 Living a Life Guided by Values: The Key to True Well-being 🌱

At the core of our health and well-being lies a simple but powerful truth: our values shape how we live, how we make decisions, and how we move forward in life. Embracing values-based living is one of the most transformative things we can do for ourselves—and it all starts with understanding what truly matters to us. 💖

Values aren't just abstract ideas or “shoulds.” They are the guiding principles that inspire how we behave, treat ourselves and others, and interact with the world. When we act in line with our values, we experience a deeper sense of purpose and fulfillment, and we feel more connected to our true selves. 🌟

Here are five key principles for values-based living:

Values are flexible and context-driven. As we grow and change, so do our values. What’s important today might shift tomorrow—values are dynamic, not fixed. 🌱

Values are not goals. Goals have endpoints, but values are ongoing. For example, being a loving parent isn’t a “goal” to complete—it's a value that guides every action you take in your relationship with your child. 🧡

Values are freely chosen. No one else can tell you what your values should be. They come from within, driven by who you want to be and how you want to live your life. ✨

Values relate to your behavior. They are about the actions you take, not what others do. You can only control how you respond, but when you act in alignment with your values, you’re moving towards a life that feels authentic and true. 🛤️

Clarifying your values helps you navigate life. Think of values as the compass that guides you through life’s challenges. When you’re clear on what matters most, it’s easier to make decisions that align with who you want to be. 🧭

Living according to your values is a lifelong process, and it’s OK to take it one step at a time. Every small action aligned with your values contributes to the life you’re building. 🌸 Even when you slip up, you can always pivot and choose to act in line with your values once again. 🌀

✨ If you’re feeling stuck or unsure about your values, or if you want support in aligning your actions with what truly matters to you, we’re here to help. Let’s explore this journey together! ✨

https://quironpsychology.com/
quironpsychology@gmail.com
0420 647 701

09/01/2025

✨ New Year, New You? Let's Make It Meaningful ✨

As we step into 2025, many of us reflect on the past year and begin thinking about how we can improve our lives. Whether it's hitting the gym more, eating healthier, reading more books, or finally ticking off that travel destination, setting New Year's resolutions is a tradition for many.

But here's the catch: studies show that 88% of resolutions fail within the first two weeks. So why do so many of us struggle to stick to our goals? The problem often lies in the way we approach them—resolutions can be vague, unrealistic, or poorly planned. 😔

Instead of setting yourself up for failure, consider focusing on goals that are meaningful and grounded in your core values.

🎯 SMART Goals Based on Acceptance and Commitment Therapy (ACT) 🎯

Here’s a simple approach to setting goals that are not only achievable but aligned with your values:

Specific: Be clear about the actions you’ll take, when and where you'll do them, and who or what will be involved.

Meaningful: Make sure your goal resonates with your values. Is this something that truly matters to you, or are you just following a trend? Let your purpose guide you.

Adaptive: Choose goals that help you move forward in life and improve your overall well-being. Ask yourself: Will this improve the quality of my life?

Realistic: Are your goals achievable? Consider your health, time, finances, and skills before committing.

Time-bound: Set clear deadlines or timelines to give your goals structure and make progress measurable.

Setting goals based on your values can make your resolutions feel more authentic and sustainable. Remember, it's not about perfection—it's about progress and staying connected to what matters most to you. 💡

This year, let’s embrace growth and accept that setbacks are part of the journey. Together, we can create lasting, meaningful change.

✨ Ready to set values-based goals for 2025? Reach out and let's get started! ✨

https://www.quironpsychology.com
0420 647 701
quironpsychology@gmail.com

29/10/2024

The 4 Pillars of Mental Health encompass physical, emotional, cognitive, and social health, each playing a crucial role in overall well-being.

Physical Health: Physical and mental health are interconnected. A balanced diet, regular exercise, and adequate sleep contribute to both physical and mental wellness. Neglecting either can lead to negative effects on the overall system.

Emotional Health: This involves awareness and management of feelings. Emotional health impacts mental health; challenges like stress or trauma can hinder emotional processing, affecting both personal well-being and relationships.

Cognitive Health: Cognitive functions, such as memory, problem-solving, and concentration, are vital for daily success. Mental health issues can impair these abilities. Engaging in activities like puzzles, reading, and physical exercise can enhance cognitive health.

Social Health: Regular social interactions are essential for mental health, providing a sense of belonging and reducing stress. Despite challenges in maintaining social connections, technology facilitates interaction, which is crucial for mental and cognitive health.

Additionally, a balanced diet, regular exercise, and sufficient sleep are critical for maintaining these pillars. Good nutrition supports brain function, while exercise releases feel-good hormones. Prioritizing sleep aids resilience against stress.

Seeking help is important for those facing mental health issues, and treatment options are available to support recovery.

0420 647 701
https://quironpsychology.com

01/10/2024

Examples of Flexibility

Accepting Difficult Emotions: A person with anxiety might learn to accept their anxious thoughts and feelings without judgment, helping them handle anxiety-provoking situations more calmly.

Dealing with Setbacks: Someone who loses their job might stay positive and actively seek new opportunities, showing flexibility by managing stress and overcoming challenges.

Managing Intense Emotions: Psychological flexibility helps people acknowledge and accept strong emotions without becoming overwhelmed.

Finding Fulfillment: Flexibility enables people to align their actions with their core values and find purpose, helping them respond openly to their feelings.

Importance of Flexibility for Mental Health

Psychological flexibility is crucial for mental health as it can:

Reduce stress, anxiety, and depression.
Boost confidence, self-esteem, and improve relationships.
Help individuals adapt to new experiences and changing circumstances.
Allow people to move beyond negative thinking patterns and respond more adaptively to challenges.
Overall, flexibility enhances coping with setbacks and contributes to better stress management and overall well-being.

If you'd like to book an appointment with a Psychologist, please contact us on:
0420 647 701
quironpsychology@gmail.com
https://www.quironpsychology.com

04/09/2024

A study by Dr. Bui, 2017, in the American Journal of Hospice and Palliative Medicine, found that an eight-week mind-body program can help adults manage stress after losing a spouse. Here’s a simple guide based on the study to help you cope with grief:

Try Yoga, Tai Chi, or Qigong: These exercises help you relax and can reduce stress and anxiety. Research shows they can lower inflammation in the body. Look for stress-reducing classes online or at local studios and community centers.

Eat a Balanced Diet: Stress can make you crave sugary, fatty foods, but these can worsen your mood. Stick to a diet with lots of fruits, vegetables, lean proteins, and water.

Improve Your Sleep: Grief can disrupt your sleep. To sleep better, go to bed at the same time each night, establish a bedtime routine, and avoid caffeine and alcohol in the evening.

Get Regular Exercise: Even a short daily walk can help with feelings of depression and sadness. If you struggle to exercise, consider finding a workout buddy or joining a group.

Monitor Your Health: Don’t neglect your health while grieving. Keep up with doctor visits and take your medications as prescribed. Set reminders or ask someone to help you remember.

Take on New Tasks: After a loss, you might need to handle new responsibilities, like cooking or managing finances. While this can be stressful, it can also keep you occupied and help distract you from your grief.

Stay Connected: It’s important to maintain social connections, even if it’s hard. Reach out to family and friends, plan regular get-togethers, or simply make an effort to communicate daily.

By following these tips, you can find support and manage stress during your time of grief.

If you'd like to book an appointment with a Psychologist, please contact us on:

0420 647 701
quironpsychology@gmail.com
https://www.quironpsychology.com

04/03/2024

Does therapy help?

Therapy comes in many forms, but the main goal is to make your mind feel better. It helps you understand how your thoughts work, deal with your emotions, create good habits, and change how you see things so your life can be more like you want it.

When people start feeling mentally unwell, they might not like the idea of going to therapy. They might think it's just talking to someone, and they might come up with excuses like having friends to talk to or thinking they can just take medicine. It might seem like therapy won't really help with mental health issues, but there's a lot of scientific proof that it does.

So, how does therapy make my mental health better?

In recent years, scientists have found out that our experiences can change our brains – this is called neuroplasticity. When we learn new things, face tough situations, or have different experiences, our brains can actually change. This means that both bad experiences and good ones, like therapy, can affect our brains. Research shows that talking therapies can be just as good or even better than medications in treating mental health problems like anxiety, depression, and obsessive-compulsive disorder.

To get more information about how therapy actually works, please read the following: https://mhanational.org/science-behind-therapy

To speak to a psychologist, please contact us on: 0420 647 701 or quironpsychology@gmail.com.

Gustavo Gallo Bolzani
Psychologist - Quiron Psychology