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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm Saturday 9am - 1pm

XTend Yourself

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Australia
Lyneham, ACT
XTend Yourself

XTend Yourself provides a range of services being led by a mental health clinician.

Accredited Clinical Counsellor delivering nationwide Counselling services, including in person and Telehealth appointments. NDIS participant services provider, Improved Daily Living, Improved Relationships, Employment Support, and much more.

13/11/2025

Frustration tolerance refers to a person's ability to cope with setbacks, obstacles, or challenging situations without becoming overly upset, angry, or discouraged.

If you’ve noticed signs of low frustration tolerance, the good news is that it can be strengthened over time.

Try incorporating the following strategies to build greater frustration tolerance:
1. Practice mindfulness: Develop awareness of your emotions and reactions so you can respond thoughtfully rather than impulsively.
2. Reframe negative thoughts: Challenge unhelpful beliefs such as “This shouldn’t happen to me” or “I can’t handle this,” and replace them with more balanced, realistic perspectives.
3. Set realistic expectations: Recognise that setbacks and difficulties are a natural part of life and work.
4. Take breaks: When you start to feel overwhelmed, pause and step away briefly to regain your calm before returning to the task.
5. Strengthen problem-solving skills: Focus your energy on identifying solutions instead of dwelling on what’s going wrong.
6. Build patience: Use everyday inconveniences, like waiting in line or dealing with delays as opportunities to practice managing frustration.

Developing high frustration tolerance promotes resilience, emotional maturity, and success across both personal and professional areas of life. By consciously building this skill, you’ll notice greater confidence, balance, and satisfaction in how you handle challenges.

29/09/2025

✨ A huge thank you to our amazing XTend Yourself community for coming along to Saturday’s monthly BBQ!

It honestly makes our heart sing seeing everyone come together to share good food, good vibes, and of course… give Dash all the love. 🐾

XTend Yourself dog Dash had the best day soaking up cuddles, treats, and attention — so much so that he was absolutely tuckered out and put himself off to bed early!

We’re so grateful to each and every one of you for making it such a special day — and our biggest turnout yet! 🙌

22/07/2025

Hello everyone!

Every now and then (especially during this time of year!), it's nice to hibernate and focus on core things. As such, we are talking a little social media break, and hope that you will also take this time to do some things just for you, that bring you warmth and comfort.

This said, we are still here for you, and you can contact us anytime on info@xtendyourself.com.au

Keep well, keep warm!
The team at XTend Yourself

15/07/2025

Are you trying to break a bad habit? Willpower alone won’t cut it, use a strategic process instead. Here’s how to make lasting change:

⭕ Identify your triggers - What sparks the bad habit? Is it boredom, stress, sadness? Maybe an environment, like a pub, or social events.

⭕ Be specific about your habits - Define exactly what you're changing and why, using as much detail as possible. To reach any goal you must be very specific about what the goal is.

⭕ Replace your bad habits - Swap bad habits with rewarding alternatives. You'll want to choose a new habit that's going to provide a similar reward or benefit, otherwise the swap won't work and you'll be tempted to return to the bad habit.

⭕ Measure your progress - Set clear ways to track success. A daily tracker or chart with clear visuals can work really well

⭕ Increase the pressure - Use accountability or incentives to stay on track. You may choose to utilise outside accountability, such as competition with others, accountability buddies, or perhaps a counsellor.

⭕ Plan, plan, plan - Prepare for both success and setbacks. Include a plan for getting back on track if you do experience set-backs.

⭕ Write it down - Make your plan visible and actionable. Visual cues and a clear set of actions make a world of difference.

Real change starts with intention. Set yourself up to win. If you need a little help, we're here for you - just reach out!
www.xtendyourself.com.au/contact/

01/07/2025

✨ Celebrating Disability Pride Month 2025 ✨

This July, we honour the strength, creativity, and resilience of our clients, friends, and the entire disability community. ♥️

At XTend Yourself, inclusion isn’t just a value - it’s who we are. Our community inspires us every day, and this month, we celebrate YOU!

Disability Pride Month is about more than awareness, it's about belonging. It's about challenging stereotypes and creating spaces where every person feels seen, heard, and valued.

Let’s keep showing up, speaking out, and building a future where all abilities are celebrated.

17/03/2025

🌟 It’s Neurodiversity Celebration Week! 🌟

This global initiative is all about breaking down stereotypes and celebrating the incredible talents and skills of neurodivergent individuals.

It’s a time to recognise and support the unique strengths of everyone, while building more inclusive, empowering cultures in schools, universities, workplaces, and beyond.

Let’s celebrate the beauty of our differences and work towards a world where everyone can thrive!

12/03/2025

Managing mental exhaustion is essential, but it doesn't have to be overwhelming. Here are some practical tips that can help you overcome mental fatigue:

6. Prioritise self-care: Spend at least 30 minutes daily on something that brings you joy, like reading, walking, or watching a comedy.
7. Control what you can: While you can’t change the world around you, you can accept the uncertainty of the future and trust in your ability to manage yourself.
8. Practice mindfulness: When your mind races, stop and observe it. Focus on one thought at a time to avoid overthinking and stay grounded.
9. Embrace change: Focus on the present moment and find joy in each day to reduce mental exhaustion.

By embracing some or all of these suggestions, you can manage mental exhaustion and maintain balance in challenging times.

10/03/2025

Your therapist can only provide the best help if you're open about all of your main concerns and issues.

It can be difficult to fully trust a therapist at the start, but it's important to be as transparent as possible so they can gain a clear understanding of your situation and recommend the right treatment.

It's also crucial to be honest about your progress. If therapy is going well, let them know. If you're not seeing improvement or feel worse, share that too. Your honest feedback allows your therapist to make necessary adjustments to better support you.

05/03/2025

Becoming more self-aware is a journey that unfolds over time. It requires patience, commitment, and a dedication to mindful reflection and introspection. By practicing these habits daily, you'll develop a deeper understanding of yourself.

4. Reflect on your values and beliefs:

First, take a moment to reflect on what truly matters to you. What do you stand for?
What values shape your decisions?

Secondly, take time to reflect on how you view yourself and the world around you.
Are your beliefs empowering you, or are they limiting you?
Challenge any beliefs that might be holding you back.

03/03/2025

Combating loneliness can be challenging, especially in busy or isolated environments, but we hope that adopting these habits can make a difference:

Connect with new people…
Make it a habit to connect with others by attending the weekly office coffee hour, joining a book club, signing up for a fitness class, or taking a moment each morning to have a quick chat with a colleague.

These small interactions can help foster meaningful connections and create a sense of belonging in your daily life.

27/02/2025

For many, achieving stillness can be difficult, often because it feels so unfamiliar. However, like learning to ride a bike or picking up any other new skill, it all comes down to practice.

Here are a few ways you can start cultivating stillness and enjoy the numerous health benefits it offers:
• Focus on your breath: Inhale for 3 counts, hold for 3, exhale for 6-8 counts, repeat for 1 minute.
• Take pauses: Before starting a new task, stop for 15 seconds to be still, adding 5 seconds every few days.
• Schedule stillness: Inform others you're taking time out and gradually increase your stillness time.
• Connect with nature: Find a quiet spot to relax, like floating in water or sitting outdoors.
• Affirm calmness: Use an affirmation like "I am still and calm" to shift your mind into stillness.
• Struggling with stillness? Start by focusing on activities like listening to music, reading, or drawing to practice calmness.

25/02/2025

Although staying motivated day-to-day can be difficult, it's essential because it keeps you moving forward and brings you closer to achieving your long-term goals.

One way to do this is by adopting an “addition” mindset rather than a “subtraction” one.

Set yourself up for success by considering the positive changes you want to bring into your life.
For example, if you're aiming to eat healthier, don't frame it as "these are the foods I need to cut out." Instead, think, "these are the delicious recipes and foods I get to enjoy in my diet."

Stay tuned for more tips of how to optimise your energy and motivation…

Address

1/219 Mouat Street, Axis Apartments Tower 1
Lyneham, ACT
2602

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 1pm

Website

http://xtendyourself.com.au/

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Want your practice to be the top-listed Clinic in Lyneham?

A Safe Place for individuals and organisations.

Director, Counsellor, Coach and Mentor.

I lead conversations with individuals and organisations for personal and professional development.

With me as your Counsellor, Coach, Mentor, you will create awareness of personal and professional behaviours. You will share conversations, information and interaction to honestly appraise your approach and counter unhelpful thinking, especially in response to crisis, stress and change.

More than that I want to share the values of; Loyalty, Flexibility, Rapport, Transparency, Co-opting others, Respect, Dignity, Integrity, Right Door, Professionalism, Progression, Credibility, Trust, Safety, Sharing Knowledge and many others. It is important to me that I lead with natural honesty, in the development of individuals and organisations to work towards realistic outcomes, that are inclusive of all voices, where those voices infuse the outcomes and outputs from our practice. Your voice is important and it is validated in this safe place.