Tracey Cairns - Psychologist

15/10/2025

Sometimes just one minute at a time.

Slow deep breaths and simple exercises can help to focus on the present.
A helpful grounding exercise is to be aware of your surroundings and:
Name five things you can see
Four things you can feel
Three things you can hear
Two things you can smell, and
One thing you can taste

09/10/2025

Marking Mental Health Day

On World Mental Health Day 2025, we emphasize that help can’t wait, especially in times of mental health crisis. The World Mental Health Day 2025 theme highlights the importance of access to services, ensuring mental health for all, particularly during catastrophes and conflicts. Mental health in ...

11/09/2025

I totally agree with this. It’s important to reach in and check but only if you have the time and capacity to sit with another’s distress.

There are so many logistical problems with RUOkDay, even though the intent is honourable and well intended.

If your RUOK day event/gesture/focus etc is safe for the ones who are more or less Ok and not safe for the ones who are not at all ok you are perpetuating the harm.

Every time someone says ‘how are you?’ And the other is forced to say ‘good thanks’ because the setting, time frame, pace, person, energy, communication style isn’t conducive to an honest reply the loneliness deepens.

Checking in shouldn’t be tokenistic. If you truly wish to support those who aren’t OK deepen your own trauma informed practices. This is the outcome the world needs

15/08/2025

Positive end to the week

12/08/2025

Accepting that you don’t have to always have the right answer or right action is the key to managing uncertainty.

Managing uncertainty helps to manage anxiety.

And managing anxiety is a key to building self worth.

Build positive circles 🔴⚫️🔵🟢🟤🟡🟣🟠
One by one 😊

04/08/2025

😊😊😊

27/07/2025

Your thoughts can protect your feelings - keep your head space kind and constructive

26/07/2025

Showing respect and kindness to yourself

13/07/2025

Sleep well

06/07/2025

It’s NAIDOC week. Enjoy 😊

30/06/2025

When you hear a criticism or a label often enough, it can become part of your self talk. Be careful to control your own head space. That said, there can be times when someone’s criticism is your badge of honour.
I’m different - yes I am.
I’m stubborn - let me tell you about determination.
I’m too much - oh yes, in the most fabulous way!
Stay in my lane - buckle up! 😂😂

23/06/2025