True Balance Counselling

27/05/2026

13/05/2026

When we feel overwhelmed, our brain often jumps straight into worst-case scenarios, overthinking, or trying to tackle every problem at the same time.

A helpful strategy can be asking yourself:

“What is actually in my control today?”

Then focus on one small, manageable step instead of the entire situation.

Small actions can help reduce mental overload and create a sense of progress when things feel overwhelming.

In counselling, we work on practical strategies to manage stress, challenge unhelpful thinking patterns, and build healthier coping tools.

If you want a free Circle of Control worksheet to try this exercise, just dm me 🫶 ~ Vanessa

09/05/2026

This is your reminder that you matter. Whatever your problem is that you can’t solve right now, it’s okay to put it down for a little while.

Be kind to yourself today. Have the coffee, take the walk, laugh when you can, and remember you’re doing better than you think.

27/04/2026

Qantas got me home safely from my down-time overseas, the thinking time has opened up my mind to some new offerings. I am working on a new program for teens who lack confidence and structure in their lives, or who have been bullied. Whether your teen is Neurotypical or Neurospicy they are very welcome. Feel free if you want to DM to reserve a place on my course - first one will be delivered online but in future I may grow this to be an in-person offering in Ulladulla and Queanbeyan. This is a blend of coaching and education around mental health, and includes 1:1 counselling sessions.

06/02/2026

03/02/2026

I’m planning to share more resources here, more often. I found a gem today! This is a great podcast on practical tools to reduce anxiety -

Podcast Episode · Modern Wisdom · 24/01/2026 · 1h 54m

23/01/2026

Well, 2026 is well and truly underway :) I have some availability for new clients in Milton, Queanbeyan and online this year. I'm here to help if you're struggling with low self-esteem, low confidence, anxiety, stress or overwhelm. Reach out for a chat before you commit to see if we are a good fit for each other :)

Send a message to learn more

11/01/2026

So true.

11/01/2026

Exercise is self-care 🫶

17/11/2025

COUNSELLING IN MILTON and QUEANBEYAN. Hi, welcome! I'm Vanessa ~ A local registered counsellor helping teens and adults. I have opened up a private practice in Milton on Church street, and my books are now open for new clients. I have been practicing in Queanbeyan for over a year and decided to offer my services back here at home as well. I still have some spots available for Qbn/Canberra people so feel free to reach out.

I support people navigating life transitions, building self-esteem, managing shyness, and strengthening their confidence. I also help those struggling with motivation, discipline, and routines around health, fitness, or self-care.

If you’re looking for a safe, non-judgmental space to talk and truly be heard, you’re welcome here and I would be honoured to work with you.

My approach blends education with practical tools and strategies to help you move through whatever you’re facing and create a life that feels aligned with your values. I use Cognitive Behavioural Therapy (CBT) as a foundation, and draw on a range of evidence-based methods to tailor support to your individual needs.

There's more information, and a booking section on my website, www.truebalancecounselling.com.au Or feel free to email me hello@truebalancecounselling.com.au to arrange a free chat on the phone if you wanted to ask any questions prior to booking in. No referral from your GP is required to get started.

If you've been thinking about "speaking to someone", I encourage you to reach out. There is no judgement, and whether you want one session, or ongoing support, I'm ready to help you.

If you're a parent of a teen, or a teenager, I specialise in supporting young people who feel awkward, overwhelmed, shy, unsure of themselves, or just worn out from trying to keep up with life.

Maybe your teen feels anxious about school, friends, or the future. Maybe they’re struggling with motivation, confidence, self-care, or are too nervous or shy to go to the gym or do a sport in public, or feeling like everyone else has it together except them. Or maybe they just need a safe space to talk to someone who isn’t a parent, teacher, or friend.

I offer a calm, no-pressure space where teens can talk openly and learn tools to manage anxiety, build confidence, understand their emotions, and feel more grounded in who they are. Connecting mental health with physical health is a huge part of what I do and if that resonates with you, I'd love to help.

Meet with Vanessa in Queanbeyan or Milton- Ulladulla NSW, Australia. Online counselling Australia-wide. Support for stress, overwhelm, low self-esteem and grief.

12/11/2025

1. It retrains your brain

Your brain has a “negativity bias” — it naturally notices problems and threats first (a leftover survival instinct).
Regular gratitude practice teaches your brain to also notice what’s safe, supportive, and good. Over time, this shifts your default perspective from “what’s wrong” to “what’s working.”

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2. It improves mood and resilience

Focusing on gratitude activates the brain’s reward pathways (dopamine and serotonin), which are linked to feelings of contentment and wellbeing. It doesn’t mean you ignore the hard stuff — it just gives you a broader lens to see both the pain and the positives, making you more emotionally balanced. Life is the ebb and the flow, the good and the bad. We aren’t aiming for perfect positivity.

3. It reduces stress and improves sleep

People who keep gratitude journals or reflect on what went well before bed tend to fall asleep faster and report lower stress levels. Gratitude activates the parasympathetic (“rest and digest”) system, helping your body relax.

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4. It strengthens relationships

Expressing gratitude — even small thank-yous — increases trust, connection, and empathy. It helps people feel seen and valued, which deepens bonds in personal and professional relationships.