Inside Out Psychology and Wellness

31/08/2025

Did you know that something as simple as holding hands can have powerful psychological and physical benefits? 🤝💙

Research shows that when we hold hands with someone we trust:

🧠 Our brains release oxytocin – the “bonding hormone” – which increases feelings of safety and connection.
💓 Our heart rate and blood pressure can lower, helping us feel calmer and less stressed.
😌 Pain can feel more manageable, as physical touch helps regulate the nervous system.
💞 It strengthens relationships, building closeness without words.

Holding hands isn’t just a gesture — it’s a micro-moment of love, reassurance, and bonding. Next time you’re walking together, sitting side by side or laying in bed, reach out. That small touch says, “I’m here with you.” 💕

02/06/2025

If you’ve been thinking about trying EMDR, check out Miley Cyrus’ experience here.

25/04/2025

"They shall grow not old, as we that are left grow old: Age shall not weary them, nor the years condemn."

13/04/2025

Over the past four years .emdr has been a significant part of my EMDR journey, providing me with invaluable learning, guidance and supervision.

Last week, along with some other psychologists from the South Coast, I had the pleasure of meeting her face to face for the first time (we usually meet via zoom), spending two-days learning advanced EMDR with attachment trauma.

As we know, the theraputic relationship plays a significant role in healing. The same is true for learning. So thank you Caroline Burrows Consulting & Training for providing this nurturing space to safely learn and develop skills that I look forward to bringing back to the South Coast 🙏

Emma Lightfoot

10/04/2025

Most people associate the word trauma with significant negative events that have had a direct harmful action, which of course, it is. These are known as acts of commission.

However, what a lot of people don’t realise, is that trauma can also occur from acts of ommission. In other words, attachment wounds that occur due to the absence of necessary emotional support, care, or nurturing such as neglect or emotional misattunement.

But the beauty is, thanks to neuroplasticity, we can change the impact these events, or nonevents, have had on our lives and relationships.

08/04/2025

To provide gold standard treatment, as psychologists, we need to ensure we are up to date with the latest research and evidence based approaches.

Last month, I had the pleasure of attending a two-day workshop with Dr Bessel van der Kolk on Trauma, Attachment and Neuroscience, where he presented updated research and findings related related to his book The Body Keeps The Score.

💫 HIs research highlights the importance of our attachment relationships to build resilience and buffer against the aftermath of traumatic events. The quality of our relationships is vastly important and helps to reduce the imprint adverse experiences leave on our brains and bodies.

💫 His research also shows a ‘major challenge in recovering from trauma remains being able to achieve a state of total relaxation and safe surrender’, meaning that even when in a state of rest, the brain and body remains prepared for threat and being under threat feels more familiar.

💫 Neuroscience research indicates that the only way we can change the way we feel is by becoming more aware and changing the relationship that we have with our inner experiences.

28/01/2025

Feeliing stressed and/or anxious? Finding it hard to say no or to ask for support? Is there any time left for you outside of life's demands?

If this sounds like you, come along for a women's health workshop with Emma Lightfoot, Registered Psychologist from Inside Out Psychology and Wellness, in conjunction with Kara Roberts, Dietician from Pause Nutrition, to learn how to reduce anxiety and set boundaries.

The workshop will be held at The Waterfront Sales Centre located in Shell Cove Marina on Tuesday 4th March from 7- 9pm. There will be plenty of time for Q’s & A’s.

For more information or to buy tickets just click on the link below:

https://www.eventbrite.com.au/e/womens-mental-health-workshop-reducing-anxiety-and-setting-boundaries-tickets-1215656915559?aff=oddtdtcreator

15/01/2025

We are so excited to welcome Kaelan Jones to the team!

Kaelan is a registered Psychologist with the Australian Health Practitioner Regulation Agency (AHPRA).

With experience in private practice settings, Kaelan has supported children, adolescents, and adults with a range of presentations such as anxiety, depression, neurodivergence, and trauma.

Kaelan applies a range of therapeutic approaches to meet client needs and takes a neuroaffirming approach in her practice. She believes it is important to work collaboratively with her clients and their support team to ensure consistency in approach.

Kaelan has a particular interest in helping individuals explore their neurotype (e.g. Autism, ADHD) and has a background in neuroaffirming assessment and diagnosis. Kaelan is eager to not only support her clients, but to learn from them too.

Kaelan is available from the end of January and has immediate availability. To book an appointment call 0477622809 or email info@insideoutpw.com.au

18/10/2024

Happy Menopause Awareness Day! Did you know that menopause isn't all hot flushes and night sweats?

What many people don't realise is that menopause doesn’t just effect us physically, it has a number of psychological and emotional symptoms too, including:

* feeling irritable or frustrated
* feeling anxious
* difficulty concentrating
* brain fog
* forgetfulness
* lowered mood
* mood swings
* feeling you can’t cope as well as you used to.

These symptoms present themselves during a phase called perimenopause - the period of time leading up to menopause (we are officially in menopause 12 months after our final menstural cycle). Perimenopause can last for years, so finding appropriate support is essential.

Be prepared, not scared! There are plenty of things we can do to alleviate these symptoms and learn to cope ahead of time 💃

16/10/2024

Thank you Shellharbour Surf Life Saving Club!

🌟 We would like to extend a massive thank you to our Nippers Water Safety Banner Sponsor - Inside Out Psychology & Wellness 🙌 Your continued support of the Shellharbour SLSC Nippers Program and our future lifesavers is greatly appreciated 🤩

Inside Out Psychology & Wellness provides a more holistic treatment service, connecting mind and body, and is conveniently located in Shellharbour Village. For more information see insideoutpw.com.au.

If you would like to find out how you can be an SSLSC sponsor, reach out to us on our socials or info@shellharboursurfclub.com.

💙❤💛💙 GO HARBOUR! 💙❤💛💙

30/09/2024

Often starting during our 40s (although it can start earlier or later) and lasting many years, (peri)menopause is a complex phase marked by hormonal fluctuations, particularly a decline in estrogen. This decline impacts us systemically, leading to a range of symptoms that are typically categorized as physical, cognitive, and psychological.

These include mood swings, depression, anxiety, 'brain fog,' sleep disturbances, fatigue, hot flushes, night sweats, and changes in s*x drive.

Many women describe this period with phrases like, "I don't feel like myself." Activities that once felt like a breeze become a mountain seemingly too big to climb.

On average (peri)menopause lasts four to six years, but it can last from one to 10 years.

The impact on the working lives of women can be significant, with some taking extended leave or even retiring early.

For these reasons, adequate support across various sectors—including physical, psychological, and nutritional—is essential.

11/09/2024

💫 Introducing Kara Roberts! 💫

Kara is a dietitian who is passionate about helping women cut through the noise of perimenopause, menopause and weight loss messaging with nutrition support that incorporates behavioural science and intuitive eating. 🥑🍌🍎🥦🍳🍗

She supports women to harness the huge power that comes with taking a pause to reconnect, understand and create a nourishing relationship with their body and food on their own terms. 🧘‍♀️

Kara combines her diverse background in clinical care, university lecturing and 1 to 1 patient counselling, to put her clients at the centre of their menopause journey, providing evidence-based support that ensures all her clients feel both empowered and informed to make meaningful change for the long term.

Kara can be contacted at pausenutrition.au and we look forward to providing you with a holistic approach to health and wellness. 🍽🏃‍♀️🧠