Blue Horizon Counselling

10/11/2025

📱 “Always on” culture isn’t virtue — it’s vulnerability.
With Wi-Fi everywhere and expectations “instant reply,” our boundaries silently erode. Our capacity for presence, rest, and authenticity shrinks.
🌐 What the blog covers:
How being “available” became a badge of honour — and a burnout risk
Why constant connectivity undermines emotional freedom
Steps to reclaim time, energy, and agency when your phone’s ping is your leash
🛡️ 3 quick boundary hacks you can try now
Designate “reply windows” instead of response-on-demand
Use an ‘away’ mode or set clear auto-response for non-urgent communications
Create tech-free zones—physical or time-based—and guard them like sacred space
Are you ready to stop apologising for being human?
Read the full piece ➜ https://bluehorizoncounselling.com.au/blog/anxiety/the-myth-of-being-available-how-boundaries-got-erased-by-wi-fi/

1. The Ping That Owns You There used to be an end to the workday. A ritual — the commute, the change of clothes, the soft click of a front door. Then came Wi-Fi, smartphones, and a cultural belief that productivity is devotion. Now, messages arrive while you’re cooking dinner, watching Netflix, ...

09/11/2025

Have you ever asked yourself “Why do I keep doing things I regret?

https://www.facebook.com/share/p/15NrSLEQjDv/

Why We Act Before We Think: The Science Behind Impulsivity

Have you ever asked yourself “Why do I keep doing things I regret?” — whether it’s snapping in anger, overspending, binge eating, or falling into old habits?
Science shows it’s not just about “self-control.” It’s about how your brain, hormones, and genetics work together.

A new review published in The Egyptian Journal of Neurology, Psychiatry and Neurosurgery reveals:

Impulsivity is deeply rooted in brain biology — areas like the prefrontal cortex and limbic system control decision-making and emotions.

Hormones such as cortisol (stress), ghrelin (hunger), and testosterone influence how impulsively we react.

Neurotransmitters like dopamine and serotonin — and even certain genes — shape our drive for instant rewards.

Men and women experience impulsivity differently due to hormonal and brain differences.

Understanding this means impulsive actions aren’t just “bad choices.” They’re biological patterns that can be rewired with the right tools and guidance.

At Impulsivity, we use science-based strategies to help people break free from destructive cycles, rebuild emotional control, and strengthen relationships.
If you’re ready to understand your impulses and take back control, visit 👉 Impulsivity.com.au

Because healing starts with understanding how your mind really works. 💙

25/10/2025

Women — it’s time to reclaim your story.

https://www.facebook.com/share/p/18u5yYNEUf/

The Body Remembers Her Name: Trauma Recovery, Reclaiming the Feminine, and Restoring Joy Through Samba and Storytelling is a grounding guide for women seeking embodied healing from trauma. Rooted in Afro-Brazilian wisdom, myth, and dance movement therapy, this book offers guidance for a spiral...

17/10/2025

A study from Cambridge University Institute of Criminology shows how domestic abusers create ‘trauma bonds’ – even before violence begins.

Criminologist Mags Lesiak urges a shift away from theories of codependency which ignores "deliberate brainwashing".

Tap the link in the comments to learn more.

15/10/2025

We often turn to food not because we’re hungry, but because we’re hurting. Emotional eating is one of the most common ways people cope with stress, anxiety, loneliness, or even boredom. The temporary comfort food brings is followed by guilt, frustration, and loss of control — creating a painful cycle that’s hard to break.

Here’s how you can start to manage it:

Identify Your Triggers – Stress, fatigue, conflict, or sadness often spark emotional cravings. Notice when and why you reach for food.

Pause Before Eating – Take a few deep breaths and ask yourself, Am I physically hungry, or emotionally overwhelmed?

Find Healthier Comforts – Replace the habit with mindful activities — journaling, walking, talking to someone you trust, or practicing relaxation techniques.

Practice Self-Compassion – Be kind to yourself. Changing emotional patterns takes awareness and patience, not punishment.

Build Emotional Resilience – When you learn to regulate stress and emotions, food stops being the only comfort available.

If you’re ready to understand and manage your emotional and stress eating patterns, our book “Stop Binge Eating: How to Handle the Stress Triggers that Lead to Emotional Eating, Stress Eating and Binge Eating” can help guide you step-by-step.

It’s designed to help you break free from the cycle and build a healthier, calmer relationship with food and with yourself. 🌱

👉 Check it out here: https://mybook.to/StopBingeEating

10/10/2025

Happy World Mental Health Day 💙

In 2025, mental health science is accelerating. The NIH has launched six major projects to develop outcome-focused quality measures (tools that track how interventions work in real) world settings. Meanwhile, researchers have decoded how the brain separates old and new memories during sleep, offering insight into trauma processing and memory reconsolidation.
And in clinical practice, a new rapid-acting depression treatment, free from traditional side effects, is showing promise for treatment-resistant cases.

Mental health isn’t just emotional. It’s biological, measurable, and evolving ✨

07/10/2025

Some mornings, we wake with a quiet ache for stillness.
A longing to soften the edges, slow the breath, and feel held.
Other days, it’s the pulse of courage that rises
The kind that nudges us to speak, to step forward, to stretch into discomfort.

Calm and courage aren’t opposites.
They’re two sides of emotional regulation.
One soothes the nervous system.
The other mobilizes it toward growth.

If you’re not sure which one you need today, try asking:
What would help me feel more like myself right now?
What would support me in moving through this moment with care?

Maybe it’s a pause. Maybe it’s a push.
or maybe it’s both, in layers.

You don’t have to earn rest.
You don’t have to wait for fear to disappear before you act.
You just have to listen.

💙 So, which do you need more today: calm or courage?

25/09/2025

Every relationship experiences moments of tension, disagreement, or frustration. Feeling unheard, dismissed, or misunderstood can slowly erode connection and intimacy if left unaddressed. The good news is that with the right skills and strategies, couples can transform these challenging moments into opportunities for understanding, growth, and deeper connection.

Here are essential skills every couple can develop:

Active Listening: Truly hearing your partner without planning a response or judgment allows both parties to feel valued and understood.

Emotional Validation: Acknowledge and honor each other’s feelings, even if you see the situation differently.

Healthy Boundaries: Clearly communicating your needs and limits protects both your wellbeing and the relationship.

Impulse Management: Recognizing and regulating impulsive reactions prevents escalation and promotes calm, constructive dialogue.

Collaborative Problem-Solving: Work together to identify solutions instead of blaming or shutting down.

Evidence-based techniques such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and mindfulness strategies can guide couples to break destructive cycles and rebuild trust and intimacy. These approaches are taught in practical, accessible ways in our programs and publications.

If you want to deepen these skills and start transforming tension into connection, our services and resources are designed to support you:

Explore our professional counselling services here: https://bluehorizoncounselling.com.au/

Learn more through our books, including tools and exercises for couples: https://www.amazon.com/stores/Dr-Yuliya-Richard/author/B09Z9457X4

Your relationship deserves more than just surviving conflict—it deserves the tools, understanding, and strategies to thrive together.

24/09/2025

Setting boundaries in a relationship can feel challenging, especially when you worry about hurting your partner or being perceived as “difficult.” But the truth is, boundaries are essential for respect, trust, and long-term intimacy. Without them, frustration, resentment, and miscommunication can silently erode the connection you share.

Why Boundaries Matter:

Boundaries clarify what is acceptable and what is not, creating a safe space for both partners.

They prevent emotional burnout and reduce conflict caused by unmet expectations.

Healthy boundaries allow love and connection to flourish because each person feels respected and heard.

How to Set Boundaries Without Feeling Guilty:

Know Your Needs: Reflect on what feels comfortable, safe, and reasonable for you in the relationship.

Communicate Clearly: Use “I” statements like, “I need time to process before we discuss this,” to express your needs without blame.

Stay Consistent: Respect your own boundaries, even if your partner resists initially.

Be Compassionate, Not Apologetic: Boundaries are about mutual respect, not punishment.

Seek Support if Needed: Couples counselling or structured guidance can make boundary-setting smoother and more effective.

For couples struggling with communication, respect, and healthy boundaries, professional support can make all the difference. Our services at Blue Horizon Counselling provide evidence-based strategies to help couples navigate challenges, strengthen their connection, and practice healthy boundaries. Learn more here: https://bluehorizoncounselling.com.au/

Additionally, for those looking to deepen their skills and understanding, Dr. Yuliya Richard’s books provide practical exercises and tools for emotional regulation, boundary-setting, and building healthier relationships: https://www.amazon.com/stores/Dr-Yuliya-Richard/author/B09Z9457X4

Remember: Setting boundaries isn’t selfish—it’s self-respect. And in a healthy relationship, respect for yourself creates respect from your partner.

23/09/2025

𝗪𝗵𝘆 𝗦𝘁𝗿𝗼𝗻𝗴 𝗣𝗲𝗼𝗽𝗹𝗲 𝗚𝗼 𝘁𝗼 𝗧𝗵𝗲𝗿𝗮𝗽𝘆

Strong individuals (leaders, caregivers, high-functioning professionals, breadwinners) are often seen as self-sufficient. Yet strength does not mean invulnerability. In fact, the very traits that make someone reliable and capable are frequently the reasons therapy is essential.

🔹𝙃𝙞𝙜𝙝 𝙧𝙚𝙨𝙥𝙤𝙣𝙨𝙞𝙗𝙞𝙡𝙞𝙩𝙮 𝙞𝙣𝙘𝙧𝙚𝙖𝙨𝙚𝙨 𝙧𝙞𝙨𝙠. Consistently carrying significant responsibilities without support is linked to burnout and emotional fatigue (Maslach & Leiter, 2016).
🔹𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙘𝙖𝙣 𝙘𝙤𝙣𝙘𝙚𝙖𝙡 𝙫𝙪𝙡𝙣𝙚𝙧𝙖𝙗𝙞𝙡𝙞𝙩𝙮. High-functioning individuals often experience unacknowledged stress, anxiety, or depressive symptoms while appearing competent externally (Flett & Hewitt, 2014). Therapy provides a confidential and structured space to address these issues.
🔹𝙐𝙣𝙥𝙧𝙤𝙘𝙚𝙨𝙨𝙚𝙙 𝙨𝙩𝙧𝙚𝙨𝙨 𝙝𝙖𝙨 𝙘𝙪𝙢𝙪𝙡𝙖𝙩𝙞𝙫𝙚 𝙚𝙛𝙛𝙚𝙘𝙩𝙨. Chronic suppression of emotions is associated with health complications, cognitive strain, and diminished decision-making capacity (Gross & Levenson, 1997).

Strong people often believe they can carry everything themselves, but even the strongest shoulders need a place to set the weight down. Therapy is that space.

𝖨𝖿 𝗒𝗈𝗎 𝖺𝗋𝖾 𝗇𝖺𝗏𝗂𝗀𝖺𝗍𝗂𝗇𝗀 𝖼𝗁𝖺𝗅𝗅𝖾𝗇𝗀𝖾𝗌 𝗐𝗂𝗍𝗁 𝗋𝖾𝗅𝖺𝗍𝗂𝗈𝗇𝗌𝗁𝗂𝗉𝗌 𝖺𝗇𝖽 𝗆𝖺𝗋𝗋𝗂𝖺𝗀𝖾, 𝗍𝗋𝖺𝗎𝗆𝖺, 𝗀𝗋𝗂𝖾𝖿 𝖺𝗇𝖽 𝗅𝗈𝗌𝗌, 𝖺𝗇𝗀𝖾𝗋, 𝖺𝖽𝖽𝗂𝖼𝗍𝗂𝗈𝗇, 𝗈𝗋 𝗂𝗆𝗉𝗎𝗅𝗌𝖾 𝖼𝗈𝗇𝗍𝗋𝗈𝗅, 𝗌𝖾𝖾𝗄𝗂𝗇𝗀 𝗉𝗋𝗈𝖿𝖾𝗌𝗌𝗂𝗈𝗇𝖺𝗅 𝗀𝗎𝗂𝖽𝖺𝗇𝖼𝖾 𝗂𝗌 𝖺 𝗌𝗍𝖾𝗉. 𝖥𝗂𝗇𝖽 𝖾𝗑𝗉𝖾𝗋𝗍 𝗌𝗎𝗉𝗉𝗈𝗋𝗍 𝗁𝖾𝗋𝖾: 𝙝𝙩𝙩𝙥𝙨://𝙗𝙡𝙪𝙚𝙝𝙤𝙧𝙞𝙯𝙤𝙣𝙘𝙤𝙪𝙣𝙨𝙚𝙡𝙡𝙞𝙣𝙜.𝙘𝙤𝙢.𝙖𝙪/

💙𝑩𝒆𝒊𝒏𝒈 𝒔𝒕𝒓𝒐𝒏𝒈 𝒅𝒐𝒆𝒔 𝒏𝒐𝒕 𝒎𝒂𝒌𝒆 𝒚𝒐𝒖 𝒊𝒏𝒗𝒊𝒏𝒄𝒊𝒃𝒍𝒆. 𝑪𝒉𝒐𝒐𝒔𝒊𝒏𝒈 𝒔𝒖𝒑𝒑𝒐𝒓𝒕 𝒊𝒔 𝒘𝒉𝒂𝒕 𝒆𝒏𝒔𝒖𝒓𝒆𝒔 𝒚𝒐𝒖𝒓 𝒔𝒕𝒓𝒆𝒏𝒈𝒕𝒉 𝒍𝒂𝒔𝒕𝒔💙

23/09/2025

How Impulsivity Can Sabotage Intimacy—and What to Do About It

Impulsivity doesn’t just affect personal choices—it often spills into relationships in ways that erode trust, intimacy, and emotional safety. Acting on strong urges without thinking through the impact can lead to:

Heated arguments that escalate quickly

Emotional withdrawal or shutting down after conflict

Repeated patterns of hurtful behavior

A growing sense of disconnection between partners

If you’ve ever felt frustrated by your own or your partner’s impulsive reactions, you’re not alone. Understanding how impulsivity works—and learning to manage it—is a crucial step in maintaining a healthy, loving relationship.

Practical Steps to Protect Your Relationship:

Self-awareness: Recognize the triggers that spark impulsive behaviors.

Pause and Reflect: Take a moment before reacting—breathing, counting, or stepping away can help.

Communication Skills: Express needs calmly instead of letting impulses dictate words or actions.

Learn Evidence-Based Techniques: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and mindfulness strategies can help regulate emotions and reduce reactive behaviors.

Seek Guided Support: Working with professionals or structured programs provides tools for lasting change.

How We Can Help
At Blue Horizon Counselling, we provide structured programs and individual guidance to help partners understand and manage impulsive behaviors, rebuild trust, and strengthen intimacy. Learn more about our services here: https://bluehorizoncounselling.com.au/

For practical strategies and exercises you can do at home, check out Dr. Yuliya Richard’s books, which include tools for emotional regulation, communication skills, and relationship repair: https://www.amazon.com/stores/Dr-Yuliya-Richard/author/B09Z9457X4

Your relationship doesn’t have to suffer under the weight of impulsive reactions. With awareness, guidance, and consistent practice, intimacy can be restored and strengthened.

23/09/2025

𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗯𝘂𝗶𝗹𝗱 𝗯𝗮𝗹𝗮𝗻𝗰𝗲. 𝗪𝗵𝗶𝗰𝗵 𝗼𝗻𝗲 𝗰𝗵𝗮𝗻𝗴𝗲𝗱 𝘆𝗼𝘂𝗿 𝗹𝗶𝗳𝗲?