True Balance Counselling

17/11/2025

COUNSELLING IN MILTON and QUEANBEYAN. Hi, welcome! I'm Vanessa ~ A local registered counsellor helping teens and adults. I have opened up a private practice in Milton on Church street, and my books are now open for new clients. I have been practicing in Queanbeyan for over a year and decided to offer my services back here at home as well. I still have some spots available for Qbn/Canberra people so feel free to reach out.

I support people navigating life transitions, building self-esteem, managing shyness, and strengthening their confidence. I also help those struggling with motivation, discipline, and routines around health, fitness, or self-care.

If you’re looking for a safe, non-judgmental space to talk and truly be heard, you’re welcome here and I would be honoured to work with you.

My approach blends education with practical tools and strategies to help you move through whatever you’re facing and create a life that feels aligned with your values. I use Cognitive Behavioural Therapy (CBT) as a foundation, and draw on a range of evidence-based methods to tailor support to your individual needs.

There's more information, and a booking section on my website, www.truebalancecounselling.com.au Or feel free to email me hello@truebalancecounselling.com.au to arrange a free chat on the phone if you wanted to ask any questions prior to booking in. No referral from your GP is required to get started.

If you've been thinking about "speaking to someone", I encourage you to reach out. There is no judgement, and whether you want one session, or ongoing support, I'm ready to help you.

If you're a parent of a teen, or a teenager, I specialise in supporting young people who feel awkward, overwhelmed, shy, unsure of themselves, or just worn out from trying to keep up with life.

Maybe your teen feels anxious about school, friends, or the future. Maybe they’re struggling with motivation, confidence, self-care, or are too nervous or shy to go to the gym or do a sport in public, or feeling like everyone else has it together except them. Or maybe they just need a safe space to talk to someone who isn’t a parent, teacher, or friend.

I offer a calm, no-pressure space where teens can talk openly and learn tools to manage anxiety, build confidence, understand their emotions, and feel more grounded in who they are. Connecting mental health with physical health is a huge part of what I do and if that resonates with you, I'd love to help.

Meet with Vanessa in Queanbeyan or Milton- Ulladulla NSW, Australia. Online counselling Australia-wide. Support for stress, overwhelm, low self-esteem and grief.

12/11/2025

1. It retrains your brain

Your brain has a “negativity bias” — it naturally notices problems and threats first (a leftover survival instinct).
Regular gratitude practice teaches your brain to also notice what’s safe, supportive, and good. Over time, this shifts your default perspective from “what’s wrong” to “what’s working.”

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2. It improves mood and resilience

Focusing on gratitude activates the brain’s reward pathways (dopamine and serotonin), which are linked to feelings of contentment and wellbeing. It doesn’t mean you ignore the hard stuff — it just gives you a broader lens to see both the pain and the positives, making you more emotionally balanced. Life is the ebb and the flow, the good and the bad. We aren’t aiming for perfect positivity.

3. It reduces stress and improves sleep

People who keep gratitude journals or reflect on what went well before bed tend to fall asleep faster and report lower stress levels. Gratitude activates the parasympathetic (“rest and digest”) system, helping your body relax.

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4. It strengthens relationships

Expressing gratitude — even small thank-yous — increases trust, connection, and empathy. It helps people feel seen and valued, which deepens bonds in personal and professional relationships.

12/11/2025

Life is beautiful. Even on our worst days, it is a miracle to be alive. We live on a planet in this universe that somehow came to sustain life, and us. Can you find a few seconds today to take it all in and reconnect with nature?

22/10/2025

Well here we are in the countdown to Christmas. I've been in practice over a year now, and have been so honoured to support all of my clients who have worked with me over the last twelve months. I will be taking bookings up until the end of the school term before I take a bit of a break and spend some time with family and friends. I'm in Milton next week and my books are open for new clients, so if you're ready to take that first step to getting some support for your mental health, unload a bit or learn some ways you can cope better with anxiety, overwhelm or low self-esteem and shyness, feel free to reach out to make a booking. Learn more about me on my website www.truebalancecounselling.com.au

12/10/2025

Does feeling shy get in the way of your goals in the gym? Are you to nervous to even join your local gym? Don't worry - you're not broken and there's plenty you can do to over come that fear or overthinking...

Practical Tips to Ease Social Anxiety and Shyness. Counselling in Milton, Ulladulla and Queanbeyan NSW and online.

07/10/2025

I spend a LOT of time in the car each week. It used to be such a negative aspect of my routine, because of the way I was talking to myself about it. I'd say things like "I am wasting so much time driving", "I am not getting anything done". I dreaded it. I felt stressed even writing my travel into my diary because of how much negativity I had associated with this travel time. Until I stopped looking at it that way. I decided to change the way I thought about it. I replaced those thoughts with "I can't wait for my car trip on Friday, I get to listen to a 3 hour long-form podcast and learn a lot of things I would not have the energy to read about in bed at night". I have swapped my frustration at being stuck in the car every week, to something I look forward to. It changed my whole week for the better. It's a chance to be at peace with no interruptions (there's no phone reception along the way!), to learn something new, to think deeply on a topic, to not be rushing around, and to enjoy the beautiful countryside that I get to drive thorough each week.

We all do it, have these automatic negative thoughts. As Dr. Daniel Amen says, "Automatic negative thoughts (ANTs) make you feel mad, sad, worried, nervous, lonely, or out of control". Some examples are:

Fortune Telling: Predicting the worst outcome without evidence, such as, "My presentation is going to go horribly today", or "I'm going to fail the test".

Mind Reading: Assuming you know what others are thinking without confirmation, like, "My wife just gave me a look. I don't think she loves me anymore".

Labelling: Applying derogatory terms to yourself or others, for example, "I never do anything right", "I'm lazy".

When we replace our negative thoughts with positive ones, we feel better, we are breaking a pattern of thinking behaviours that are harmful to our health. By stopping our ANTs, we are engaging in a practice that will make us feel more resilient, capable, confident, happy and balanced. Would you like to learn how to fumigate your thoughts and get rid of these ANTs?

Contact me for a free worksheet to help you not only identify them, but squash them, no strings attached! Or, book a session with me online or in person to untangle your negative thoughts and learn how to change them and have this skill for life.

02/10/2025

Overwhelm can show up in many ways, some common signs include:
* Racing thoughts that won’t stop
* Feeling constantly behind or “never caught up”
* Irritability or snapping at others
* Fatigue, tension, or headaches
* Difficulty focusing or making decisions
* Wanting to avoid tasks or people altogether

If any of this sounds familiar, it’s a signal your mind and body are asking for support. You're not broken, but let's face it, you're not having fun. If you're running on empty, counselling might help.

Counselling is not just venting, you can learn to:
- Recognise triggers early
- Build practical coping tools
- Set boundaries and manage energy
- Feel calmer, clearer, and more in control
- Improve negative thinking patterns or habits

I’m Vanessa, a local counsellor in Milton/Ulladulla and Queanbeyan, and I offer online and in-person sessions for adults and teens dealing with overwhelm. Reach out to discuss your needs, I have immediate availability in Milton for new clients.

21/09/2025

Teen and adult counselling in Milton and Queanbeyan. I’m Vanessa and I am welcoming new clients. I support people working through stress, overwhelm, shyness and low self-esteem. I use Cognitive Behavioural Therapy as my core approach and I welcome NDIS participants who are self or plan managed. Feel free to contact me to ask any questions you may have.

14/09/2025

14/09/2025

Feeling stuck? Here's a quick overview of a CBT plan to take action.

Some strengths are only visible when you're in action mode.

06/08/2025

Counselling appointments are now available in Milton, NSW South Coast. My rooms are located at 4/27 Church Street Milton, just near the Milton Pool. Feel free to reach out for a chat to see if I might be a good fit for you and your needs ~ Vanessa.