Tracey Cairns - Psychologist

27/12/2025

16/12/2025

All of these - plus being kind to each other

Our thoughts are with every person and community impacted by the terrible attack at Bondi yesterday 🧡

In the aftermath of traumatic events, you might be feeling distressed, tearful and anxious, this is entirely normal and could linger for many days or even weeks.

Trauma can have far-reaching effects on the mind and body. It can cause people to have difficulty sleeping or to feel very anxious, especially about returning to the scene of a trauma.

It can be hard to know what to do or how to help others who may need it. Below you will find some practical ways to take care of yourself after a traumatic event has occurred 👇

14/12/2025

A sad day - some support numbers if you need to talk

Support is available.

If someone is experiencing mental health distress, or you are worried about your own or someone else’s mental health, contact:
- Lifeline (24/7) crisis support 13 11 14
- Kids Helpline (24/7) support for children or young adults 1800 55 1800
- Beyond Blue (24/7) for mental health advice and support 1300 22 4636
- Mental Health Line (24/7) on 1800 011 511 for advice and connection to specialist mental health services
- Transcultural Mental Health Line (Monday to Friday, 9am – 4.30pm) 1800 648 911.

In a life-threatening emergency, call Triple Zero (000).

For more: https://www.health.nsw.gov.au/mentalhealth/Pages/services.aspx

01/12/2025

The definition of counselling

21/11/2025

Weekend shenanigans

Never underestimate it 🌺

19/11/2025

A trigger warning as it’s a sensitive but very important topic. We need to continue the message that’s it ok to talk about feelings.

17/11/2025

Seeking support early means you have the tools to manage depressive symptoms

04/11/2025

As true for adults as it is for children

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