Child Adolescent Psychology Services - Miranda

21/01/2024

Five finger breathing is another technique to add to your mental health toolbox this year! It's a great one to help you slow down and regulate your breathing.

Start by holding one hand in front of you with your fingers spread. Slowly trace outside your hand with the index finger on your other hand, breathing in when you trace up a finger, and out when you trace down.

17/01/2024

17/01/2024

12/09/2023

19/08/2023

When we're anxious, it’s common for our minds to start running at a mile-a-minute. If you're ever caught in a 'worry spiral', try some of these techniques to help reduce anxiety in the moment.

19/08/2023

Did you know 40% of young people will face significant problems heightening their risk of or ?

Our free, evidence-based smartphone app, Sleep Ninja®, is shown to be effective in helping young people with sleep problems.

Here are 5 benefits of Sleep Ninja® that will help address good quality sleep ✅ and set up the foundations to promote emotional, social and physical wellbeing within teens ✅

Click on the link for more information - it's available for free on the App store and Google Play 👉 https://bit.ly/3HND424

13/08/2023

Key Learnings from the 30 Chapters of "30 Days: Change your habits, change your life": Marc Reklau

1. Setting goals: Setting clear and achievable goals is essential for success and happiness.

2. Positive thinking: Adopting a positive mindset can help overcome negative thoughts and improve overall well-being.

3. Daily exercise: Regular physical activity is crucial for maintaining physical and mental health.

4. Healthy eating: Making healthier food choices can have a significant impact on overall well-being.

5. Time management: Effectively managing time and prioritizing tasks can increase productivity and reduce stress.

6. Journaling: Keeping a journal can promote self-reflection and personal growth.

7. Meditation: Practicing meditation can help reduce stress, improve focus, and enhance overall well-being.

8. Reading: Reading regularly can expand knowledge and provide mental stimulation.

9. Gratitude: Practicing gratitude can improve overall happiness and well-being.

10. Limiting social media use: Reducing social media consumption can increase productivity and improve mental well-being.

11. Developing a morning routine: Establishing a morning routine can set a positive tone for the day and increase productivity.

12. Developing an evening routine: Having an evening routine can promote relaxation and improve sleep quality.

13. Mindfulness: Practicing mindfulness can enhance self-awareness and reduce stress.

14. Learning a new skill: Learning a new skill can boost self-confidence and personal growth.

15. Financial management: Effective financial management can provide peace of mind and reduce stress.

16. Decluttering: Getting rid of unnecessary possessions can create a more organized and calm living space.

17. Prioritizing self-care: Taking care of oneself is essential for overall well-being and happiness.

18. Limiting negative influences: Surrounding oneself with positive and supportive people can have a significant impact on personal growth.

19. Developing a morning gratitude practice: Expressing gratitude in the morning can set a positive tone for the day.

20. Cultivating a growth mindset: Adopting a growth mindset can foster personal and professional growth.

21. Developing a bedtime routine: Having a bedtime routine can promote relaxation and improve sleep quality.

22. Building a support network: Having a supportive community can provide encouragement and accountability.

23. Overcoming fear: Facing and overcoming fears can lead to personal growth and achievement.

24. Practicing forgiveness: Forgiving oneself and others can free one from negative emotions and promote healing.

25. Embracing change: Being open to change can lead to new opportunities and personal transformation.

26. Building resilience: Developing resilience can help navigate challenges and setbacks with strength and determination.

27. Cultivating self-discipline: Practicing self-discipline can lead to success in various areas of life.

28. Taking responsibility for one's actions: Accepting responsibility for one's choices can empower personal growth and development.

29. Cultivating a positive self-image: Developing a positive self-image can boost confidence and self-esteem.

30. Celebrating achievements: Celebrating even small successes can foster motivation and a sense of accomplishment.

01/07/2023

Self Care Ideas

18/03/2022

Are you a new parent looking for information and support?

Parenthood can be overwhelming, but you are not alone, and there is support available.

For support with sleep and settling your baby:

• Karitane - 1300 227 464 or https://karitane.com.au/sleep-and-settling
• Tresillian - 1300 272 736 or https://www.tresillian.org.au/advice-tips/settling/
• Raising Children's Network - https://raisingchildren.net.au/

For information about Infant Feeding:

• Australian Breastfeeding Association - 1800 686 268 or https://www.breastfeeding.asn.au/bfinfo/index.html
• NSW Health Breastfeeding your baby factsheet - https://www.health.nsw.gov.au/breastfeeding

For online resources about Child Development, visit:

• Learn the Signs. Act Early - https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/Pages/learn-the-signs.aspx
• Love. Talk. Sing. Read. Play - https://ltsrp.resourcingparents.nsw.gov.au/program
• Bright Tomorrows App - https://www.brighttomorrows.org.au/
• Raising Children's Network - https://raisingchildren.net.au/

For immediate mental health support:

• PANDA (Perinatal Anxiety and Depression) - 1300 726 306 or https://panda.org.au/
• NSW Mental health line - 1800 011 511
• Parent Line NSW - 1300 1300 52 or https://www.parentline.org.au/

To find child and family health services in your area, visit: https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/Pages/health-services-map.aspx

Please speak to a licensed mental health professional or your GP if you have serious concerns for your mental health.

For emergency support, please call Triple Zero (000).

If you have concerns about your health or the health of your baby, you can call Healthdirect on 1800 022 222 24 hours a day, 7 days a week to be connected with a registered nurse, or visit their website: https://www.healthdirect.gov.au/

More info: https://www.nsw.gov.au/covid-19/stay-safe/advice-high-risk-groups/pregnant-and-new-parents

17/03/2022

24/01/2022

Back to school tip for separation

With the kids starting back at school next week, I thought I would reshare this post…

When your little one finds it difficult to seperate from you, whether it is at daycare drop off or whether you are leaving them with a familiar adult to just go to the bathroom, we can be told to just sneak off and hurry away so they “don’t realise you are leaving”.

This may work the first time, however babies and young children are very aware of when their primary attachment figure (parent or career) has left them. Babies and children can be anxious without the presence of their trusted caregiver. This is a primal response meant to ensure their safety. When we just leave babies and children without saying goodbye, this breaks the trust they have with us separating from them and can increase their anxiety.

Babies and children need to trust that they are safe when away from their parent and know that their parent will come back to them.

Parents can build this trust by telling their child that they are leaving, supporting their emotions, reassuring them that they can cope without them, and reassuring them that they will come back.

Over time these separations, followed by the reunion of the parent actually coming back, will help the child trust that they are safe and that their caregiver is in fact coming back.

15/09/2021

Be gentle with yourself. Small progress is still progress

Image: https://instagram.com/womenoftype

11/08/2021

This reminds me of how I view self-care!

Tomorrow I will be finalising my recording of the webinar “Compassionate selfcare for teachers and educators” to make it available to watch on demand. In the webinar, I talk about self-care that is beyond exercising, having time out or a glass of wine at the end of a hard day.

Instead I discuss other ways of reducing stress and increasing your resilience, such as:

🌱 Focusing on what is in your control
🌱 Identifying your inner critic
🌱 Practising compassionate self-talk
🌱 Reducing stress by changing patterns of emotional denial and dismissal
🌱Practising mindfulness to connect with the present

Of course, most of what I discuss is helpful for everyone, not just teachers. So let me know if you would like to learn more!

20/07/2021

Here's a fun and active game your whole family can do whilst at home 🤩
Spell out your full name and complete the activity listed for each letter
For a greater challenge.... spell out your family members or friends names and do the same

22/10/2020

10/10/2020

MHCP now 20 sessions per year

The APS is pleased to announce that the 2020 Federal Budget includes a doubling of the number of Medicare-funded psychology sessions for all Australians regardless of location, for an initial 2 year period.

This follows years of APS advocacy for recognition of the importance of access to psychological services. More to come.

08/10/2020

28/09/2020

Daily reminder:
What we think becomes our words.
What we say becomes our actions.
What actions we take becomes our destiny.

A negative and a positive thought can not exist in the mind at the same time. We have no control over what thoughts come into the mind, but we have 100% control over which thoughts we will allow to occupy space in the mind. So be vigilant with your thoughts, and only keep the truthful, helpful, kind, high-quality thoughts to take hold in your mind.