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Infocus Psychology, Mortdale (2025)

26/02/2025

Mindfulness is the practice can transform how we experience our daily lives, but like any new habit, it takes practice. Here are a few simple tips to help you make mindfulness a regular part of your routine:

1. Start Small: Begin with a few minutes each day. Focus on your breath while brushing your teeth or enjoy a quiet moment with your morning coffee.

2. Be Consistent: Pick a specific time to practice mindfulness, whether it’s during a lunch break, right before bed, or as soon as you wake up. Consistency helps create a lasting habit.

3. Set Reminders: Use gentle reminders like phone alarms or sticky notes to prompt mindful moments throughout the day.

4. Practice Self-Compassion: Your mind will wander, and that’s okay. Mindfulness is about progress, not perfection. Be kind to yourself and gently refocus when your thoughts drift.

5. Pair with Existing Habits: Try practicing mindfulness while doing daily tasks like eating, commuting, or showering. Pairing it with an existing routine makes it easier to remember.

6. Celebrate Progress: Acknowledge each mindful moment, no matter how small. This positive reinforcement helps mindfulness become a natural part of your life.

Start small, be patient, and remember: mindfulness is a journey, not a destination. 🌱🧘‍♀️

24/02/2025

Eating disorders can affect anyone, and early detection is key to getting the right support. While everyone’s experience is unique, here are three common signs that may indicate an eating disorder:

1. Preoccupation with Food, Weight, and Body Image: A constant worry about food, calories, dieting, or body size can be a red flag. This can include obsessive meal planning, extreme dieting, or feeling guilty about eating.

2. Changes in Eating Habits: Drastic shifts in eating patterns, like skipping meals, binge eating, or avoiding certain food groups altogether, maybe a sign. You might also notice behaviours like eating in secret or cutting food into tiny pieces to eat less.

3. Physical Symptoms: Noticeable changes in weight (either loss or gain), fatigue, dizziness, and digestive issues can signal that something isn’t right. Other physical signs might include thinning hair, brittle nails, or a sudden loss of menstrual periods in women.

If you notice these signs in yourself or a loved one, reach out for support. Eating disorders are serious, but with early intervention and the right care, recovery is possible. 💜

22/02/2025

Becoming a parent is an incredible journey, but it can also bring feelings of social anxiety and isolation, especially after giving birth. If you’re feeling overwhelmed, know that you’re not alone, and there are positive steps you can take to cope:

1. Stay Connected: Reach out to friends and family through video chats, phone calls, or even text messages. Maintaining those emotional connections can provide comfort and support during this new chapter.

2. Build a Routine: Creating a simple daily routine can give you a sense of control and normalcy. Whether it’s setting a regular wake-up time or planning short walks, structure can make a big difference.

3. Focus on Self-Care: Prioritise moments that recharge you, even if they’re small. Take a relaxing bath, read a few pages of a book, or listen to your favourite music. Self-care isn’t selfish, it’s essential.

4. Seek Support: Consider joining online parenting groups or reaching out to a counsellor if you’re struggling. Sharing experiences with others who understand can be incredibly validating and helpful.

Remember, it's okay to feel how you’re feeling. Taking small steps to care for your mental health can make navigating this new stage of life a bit easier. 💛

20/02/2025

Depression is complex, it’s not just feeling sad. It’s a powerful mix of thoughts, emotions, and behaviours that can affect every aspect of your life. Each person's experience is unique, but early recognition is crucial. By addressing it early, you can take back control and prevent its effects from becoming overwhelming.

Here are some key signs to watch for, in yourself or others, if they persist for more than two weeks.

• Feelings of worthlessness, guilt, or helplessness
• Loss of interest or pleasure in hobbies and activities.
• Fatigue, lack of energy, or feeling slowed down.
• Difficulty concentrating, remembering, or making decisions.

If you or someone you know is experiencing these signs, it’s important to reach out for support. Seeking help is a courageous step toward healing. 💛

19/02/2025

Dealing with anxiety during pregnancy can be challenging, but with the right strategies, you can manage it effectively:

- Practice relaxation: Deep breathing, meditation, and prenatal yoga can help calm your mind and body.

- Talk about your feelings: Sharing your worries with a partner, friend, or counsellor can ease the burden.

- Stay active: Gentle exercise promotes physical well-being and boosts your mood.

- Limit information overload: Stick to trusted sources and avoid excessive research that may fuel anxiety.

- Focus on what you can control: Practice mindfulness to stay present and reduce anxious thoughts.

Perinatal anxiety and depression can affect everyone differently, and the best path to feeling better depends on your individual experiences and the intensity of your symptoms.

However, one thing is universal, the sooner you seek support, the sooner you can begin your journey toward recovery. Reaching out early makes a big difference for all parents experiencing these challenges.

19/02/2025

Mindfulness is the practice of cultivating a mental state that is attuned to the present moment, is non-judgemental and compassionate. It is the practice of focusing one’s awareness on the present moment, while acknowledging and accepting one's feelings, thoughts, and bodily sensations as they are.

Doing so helps promote the ability to gain control over negative thoughts which can trigger a negative spiral.

Mindfulness can be a powerful tool for managing stress and staying present, but it takes time to make it a habit. Start small, be consistent, and incorporate it into your everyday life.

Here are 6 simple ways to practice mindfulness:

1. Start Small: Incorporate mindfulness into daily tasks. Focus on your breath while brushing your teeth, savour the taste of your morning coffee, or take a short mindful walk.

2. Set Reminders: Use alarms or sticky notes as prompts to pause and check in with yourself throughout the day. A gentle reminder can be all you need to reset and be present.

3. Be Consistent: Practice mindfulness at the same time each day, even if it's just for a few minutes. Building it into your routine can help make it a natural part of your day.

4. Practice Self-Compassion: Remember, mindfulness is about progress, not perfection. It’s okay if your mind wanders. Acknowledge it without judgment and gently bring your focus back.

5. Pair it with Existing Habits: Add mindfulness to activities you already do, like eating, commuting, or washing dishes. It’s a simple way to build mindfulness into your day without adding extra tasks.

6. Breathe: Take a few moments each day to focus on your breath. Deep breathing can help ground you in the present moment and reduce stress.

By starting small and being consistent, you will gradually build mindfulness into your daily routine.

19/02/2025

Boosting your mental health doesn’t have to be complicated! Small steps can make a big difference.

Here are some simple tips:

🌿 Stay active: Regular exercise improves your mood and helps manage stress.

🧑‍🤝‍🧑 Connect with others: Spend time with friends, family, or even pets.

🌳 Get into nature: Fresh air can help you feel grounded.

🍏 Eat well: Nutritious food fuels both your body and mind.

🛏️ Prioritise sleep: Quality sleep is key to mental well-being.

Make time for what matters. You have got this 💪

18/02/2025

There is ABSOLUTELY no shame in seeking help for your mental health.��We all face challenges, big or small, and taking care of your mental well-being is a sign of strength, not weakness.��Reach out to friends, family, or professionals when you need to. Your journey to better mental health is worth it.��

Remember, you are never alone in this. We are here for you.

18/02/2025

Nurturing healthy relationships is essential for your overall well-being. Cultivating connections with people who genuinely care about you helps foster a sense of belonging and community. These close bonds not only provide crucial support during challenging times but also contribute to your own personal growth and happiness.

What qualities comprise a healthy and positive relationship?

- You can be yourself where you are not worried about being judged
- The relationship is consistent, predictable and reliable, this means that you feel calm in the relationship where space apart does not trigger anxiety and when you are together, there is a sense of calm and enjoyment.
- Your views are welcome and respected, even if they are different to the other persons.
- You feel safe and respected.
- You feel valued and that your opinions matter.
- There is mutual trust.

Additional points to note in relationships.

- A helpful exercise is to write down the non-negotiable versus the negotiable qualities that you value in a friendship. It is important to keep in mind that not every friend will give you everything you desire but it is important that they fulfil the ‘non negotiable qualities.

- Having a wide social network can add richness and vibrancy to your life.

Follow us for more tips on how to build positive relationships to help with your mood.

18/02/2025

Experience anxiety or dread the day before returning to work on a Sunday night?��

You are not alone. Often, these feelings are a common occurrence.

Whether it's dealing with a micromanaging boss, difficult co-workers, a tiresome commute, or the threat of burnout, work-related stress can follow us home. Even with the rise of hybrid and remote roles, finding a healthy work-life balance can still trigger anxiety and have a negative impact on our mood.

Don't let these worries consume you, we have a few solutions:

Brainstorming things you enjoy doing and ensure that you have some scattered throughout the week. For example, doing an exercise class or going or a walk, having a relaxing bath, cooking a delicious meal, or doing something social.

Planning ahead can help lift our mood as there are tangible things to look forward to for the week ahead.

Writing a schedule can help you feel more in control which can also lift your mood.

There are a few extra points to note:
- Make sure that the schedule is flexible to accommodate if things change
- Assertive communication will be an important skill in making sure you are able to achieve this balance and prioritise your mental health.
- Writing down worried thoughts. Refer to the writing down your worries section above, this is a way of preventing rumination and increasing control.

18/02/2025

Taking care of your mental health starts with a few simple habits!

Here are some tips to help improve your well-being:

💪 Take care of your body: Nourish yourself with healthy meals, get enough sleep, and stay active as your physical health plays a huge role in how you feel mentally.

🤝 Connect with others: Make time for face-to-face interactions. Surrounding yourself with supportive people can lift your spirits.

🌿 Spend time in nature: Being outdoors can help you feel calmer and more grounded.

🎨 Engage in activities you enjoy: Whether it’s a hobby or a passion, doing what you love can boost your mood.

🧠 Learn how to manage stress: Finding healthy ways to cope with stress can help protect your mental well-being.

🗓️ Create structure and routine: While flexibility is key, having a routine can help create stability and balance in your life.

Remember, small steps can make a big difference!

18/02/2025

Worrying often feels like a productive way to regain control, but in reality, it only makes us feel worse. When we dwell on our concerns repeatedly, it can seem like we're doing something useful, but all it's really doing is taking up mental space and keeping us from living in the present. It rarely changes the situation.

In fact, worrying can lead to panic, anxiety, and catastrophic thinking, making things even harder to cope with. Learning to create some distance from your worries can give you the perspective and control you need.

Here are a few tips and strategies to help you manage your worries. 👍

Write your worries down – often getting them out of your head and onto paper can help calm you down. Once on paper, you can sit and evaluate them based on objective (real) evidence.

This can include writing down in one column all the evidence you can think of which supports the worry and in the other column all the evidence of it not being true. You can even take it one step further and think about if the worry was true, what would the worst case scenario be - often it is not as bad or catastrophic as thought.

So in short, writing your worries down can help provide distance and objectivity, enabling you to feel calmer and more settled. This can also help improve your mood, reduce anxiety and be more present in the here and now.

Practice Mindfulness –The practice of mindfulness helps us be curious and sit with our worried thoughts where they do not feel so overwhelming and intense. The focus is on making room for whatever thoughts arise in a non-judgemental and calm way, which is in stark contrast to rumination which is comprised of constant obsessions and triggering of anxiety.

Mindfulness not only lowers our baseline anxiety level thus making us feel calmer and more settled, but it can also help us form a different relationship with our worries where they don’t feel as strong and potent.

Here is a simple exercise to get you started..

Can be as simple as observing all the small steps involved in making a tea/coffee.
Engage all your senses – sight, hear, smell, touch and feel
Non judgement, curious, openness of experience

Infocus Psychology

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