Debbie Wren Counselling

04/02/2026

I’m going to take some time out today to walk along the beach and listen to the sea.
What is the one small thing you’ll do to boost your happy hormones?

30/01/2026

🦥🦥These aren't just stuffed animals, they can play an important role in therapy for both children and adults, and there is a lot of evidence for this.

These animals can perform the same role as a warm hug or being swaddled. It can calm the nervous system and promote relaxation.

These therapeutic tools are widely used in occupational therapy, especially for children and adults with anxiety, autism, and sensory processing disorders.

The weight provides sensory input that triggers the release of neurotransmitters like serotonin and dopamine, which improve mood and promote feelings of well-being.

Research shows that it can reduce levels of cortisol (the stress hormone) and decrease heart rate and blood pressure.

The weight helps individuals feel more grounded and secure by enhancing awareness of their body in space.

They are used for anxiety and stress management. The calming effect helps reduce feelings of anxiety and distress, making them effective for both children and adults.

They help manage sensory overstimulation, reduce meltdowns, and improve focus in individuals with ADHD or autism.

They can act as transitional objects to provide comfort during stressful situations, such as travel, or when dealing with emotional turmoil.

I have been known to carry one when I'm studying or have a stressful time to navigate.

They sit on my desk at home and in the office and are available for hugs! 🦥🦥

20/01/2026

Sometimes the ability to ground yourself and connect with nature comes from the most unexpected places. It’s important to take advantage of them.
Last night, after too much time consuming bad news, I stepped outside and was met with a wall of aurora shimmering across the sky.
It was a moment to stop and connect, the feeling of calm and connection to nature was wonderful.

12/01/2026

There is good evidence that even the youngest children can be negatively impacted by the constant drip of bad news, particularly at the moment with the fires, floods and other bad news dominating the daily news. This trauma can impact on their mental health and educational outcomes at school.

It’s good for adults to be aware of how much bad news kids are being exposed to and your reactions to it as they will pick up on those cues.

It’s important to know how to talk to them about what’s happening in an age appropriate way.

To talk to kids about environmental disasters, stay calm, use simple age-appropriate language, validate their feelings (fear, sadness), reassure them of their safety, and focus on "helpers" and solutions to build hope, while limiting news exposure and encouraging questions to manage anxiety. Start by asking what they know and how they feel, then provide honest, brief facts, focusing on protection and community support rather than scary details.

Key Strategies

🌿Stay Calm & Confident: Children look to adults for cues; project a calm, in-control demeanour to help them feel secure.

🌿Ask & Listen First: Start by asking what they know and how they feel. Let them lead the conversation and don't push if they're quiet.

🌿Age-Appropriate Honesty: Use simple language, be honest but brief, and avoid graphic details. Tailor information to their developmental level (e.g., a 6-year-old vs. a 16-year-old).

🌿Validate Emotions: Acknowledge that feeling scared, sad, or angry is normal. Say, "It's okay to feel upset". This is particularly true with environmental issues, climate change is not going to just go away and saying that you don’t need to worry about it won’t help their fears.

🌿Reassure Safety: Remind them of the safety plans in place and the many adults working to protect them.

🌿Focus on "Helpers": Shift from helplessness to hope by highlighting emergency workers, community support, and positive actions.

🌿Limit Media: Reduce exposure to overwhelming news and social media to prevent anxiety and misinformation. Consider your own reactions to it as well and whether you need to take some time away from constant bad news.

🌿Empower Action: Involve them in age-appropriate preparation and solutions (like planting trees, joining cleanups) to give them a sense of control.

🌿Maintain Routine: Stick to normal family routines like mealtimes to provide stability.

What to Say (Examples)

🌿For Young Kids: "A big storm is coming. We'll stay inside where it's safe. We'll check the news to know when it's safe to go out again".
🌿For Older Kids: "It's tough seeing all this on the news. I'm here to talk about it. What are you most worried about?".

🌿When to Seek Help
If a child shows significant distress, changes in sleep/eating, or severe mood/behaviour shifts, consider seeking a mental health professional.

💚Also remember to look after your own mental health as the constant bad news affects all of us. I try and limit the amount of news I watch and the time I spend on social media. Take time out, indulge in some nature therapy, baking, whatever makes you happy and remember to practice some mindfulness in your life!💚

08/01/2026

New Year resolutions? Anyone else feeling the pressure?

I don't make resolutions any more, I've failed too often to bother. When it comes to food, I follow the 80:20 rule, that way if there is something I want, I'll have it, without guilt. Through trial and error I have realised what works for me and what doesn't. And guilt definitely doesn't!💕

January often pushes us towards drastic changes like eat less, exercise more, fix everything quickly. But motivation driven by the New Year resolutions rarely last.
Drastic plans, restriction and all-or-nothing thinking tend to leave us exhausted, discouraged and often feeling like we’ve failed. Diet companies feed on this guilt.

For women in midlife and menopause especially, sustainable change doesn’t come from punishment. Our bodies and brains are already navigating hormonal shifts, stress and competing demands. What helps is support, not harsh regimes or criticism.
Begin by changing how you relate to change itself, leading with kindness and compassion rather than harsh strategies or self-criticism.

If you’re wondering what that looks like in practice, here are a few ideas informed by the ethos of Acceptance and Commitment Therapy.

1. Start with kindness - This may mean speaking to yourself more gently. It might also mean letting go of the idea that change has to be fast or brutal to be effective. Behavioural science consistently shows that most habits are built gradually, not overnight.

2. Bring curiosity into the process - Curiosity is often more helpful than criticism. Instead of asking, “What’s wrong with me?”, try “What’s going on for me?” Our expectations are frequently shaped by unrealistic images of health and bodies that don’t reflect real life.

3. Let enjoyment be your companion - Enjoyment matters more than we often realise. If a change makes life harder or joyless, it’s unlikely to last. Look for ways of eating and moving that you enjoy. When the process feels good, you tap into a more sustainable form of motivation.

4. Reframe the narrative - Shift the focus from restriction and punishment to supporting your body and mind. Instead of asking what you need to cut out, ask what would help nourish and support your brain and overall wellbeing.

5. Choose progress over perfection - Small, consistent steps are far more sustainable in the long run. They lead to real change that fits into your actual life, rather than an idealised version of how you think things should be.

And here is a question for you to reflect on:
What is one small, kind change I could make this month that would support me, not fight against me?
Let this be the year you do things differently and succeed in making changes that last.

01/01/2026

Counselling demystified.
I'm often asked exactly what counselling is. Hopefully this will help answer some of those questions and dispel any misconceptions.

26/12/2025

You are enough!!

19/12/2025

16/12/2025

Good morning,

I will be closed from Monday 22nd December, reopening on Tuesday 13th January.
My usual hours (in person or online) are:
Tuesdays 9-5
Wednesdays 9-5
Fridays 9-5

I also work alternate Thursdays at the Dunalley Neighbourhood House. Bookings may be made directly through them.

Bookings can be made through my website debbiewren.com.au, through email debbie@debbiewren.com.au or calling on 0485 527 740. If I don't answer my phone straight away I will call you back as soon as possible.

If you are struggling over the next two weeks for whatever reason, please reach out to your support networks or to the helplines available, you are not alone.

Professional counselling in Nubeena and online. Debbie Wren offers support for anxiety, perimenopause, climate distress, and life transitions. Safe, confidential, and compassionate therapy on the Tasman Peninsula.

15/12/2025

If anyone is wondering how they should talk to their kids about disasters, or any negative news, there’s some great advice here.
We’re constantly bombarded with bad news and it’s good to consider how this affects kids.

I am a clinical psychologist and researcher with a focus on children, anxiety and post-traumatic stress. Here are some things to keep in mind

15/12/2025

❤️Natural and National disasters can bring up many negative emotions, we can feel unsettled, nervous, anxious. Kids especially can be worried, especially with the onslaught of bad news and may need extra reassurance.

We are all connected as a community, near and far, and need to look out for each other.

If tragedies are affecting you, this a completely natural feeling to have. Have strategies in place if you notice yourself getting upset or anxious. Use grounding techniques, stick to routines that bring comfort and talk to friends or family. Look for support if you need it.❤️

15/12/2025

Our hearts go out to all those affected by the tragedy at Bondi last night. We offer our solace and support.