Dr Olga Lavalle

09/05/2025

Rest isn’t just about sleep! Here's 7 types of rest you didnt know you needed 👇🏽

01. Physical: more than just sleep (stretching, massage, or gentle movement).
02. Mental: quiet your racing thoughts with mindfulness practices and limit screen time.
03. Creative: because art is meditative! Shift your brain from overthinking and stress to a more relaxed state.
04. Sensory: unplug from screens, noise, and overstimulation.
05. Emotional: feel your feelings and set boundaries that protect your peace.
06. Social: seek energising connections, or take time away when needed.
07. Spiritual: through a deep connection to nature, acts of kindness or authentic conversations.

Feeling a little off? Try some of these other kinds of rest!

24/04/2025

Sometimes, all it takes is a quiet moment and a few questions to reconnect with yourself. Let's face it, life can get a little loud.. full of to-do lists, expectations, and constant motion. In the midst of it all, we often forget to pause and simply check in.

Ask yourself: How am I feeling, really? What’s working in my life right now and what’s not? What do I need more of? What can I let go of that’s weighing me down?

These questions aren’t about fixing anything, but they’re about making space. Space for clarity, for healing, for presence. It’s in these gentle pauses that we come back home to ourselves.

So take the time. Tune in. You deserve to feel seen, heard, and supported 💫

28/04/2024

Stress Management: Simple Steps for a Calmer You!

Feeling weighed down by stress? You're not alone, and managing it might be simpler than you think. Here are some effective strategies to help you unwind and find balance.

1. Embark on a stroll—Regular exercise boosts endorphins and can significantly improve your mood. Going for a walk and moving your body is a great stress reliever.
2. Spend time with people you love - Talking with friends and family can provide comfort and a new perspective. Social support is crucial in managing stress effectively.
3. Get plenty of sleep - Adequate sleep can enhance your mood and help you manage your stress.
4. Take time out for yourself - Dedicate some time to a hobby or interest you enjoy. Reading, gardening, or painting can divert your mind from stressors and bring joy.
5. Practice Mindfulness—Incorporate mindfulness techniques such as meditation or mindful walking into your routine. These practices help you focus on the present moment, reducing stress and anxiety.

Integrating these strategies into your daily life can reduce stress and enhance your overall well-being. Remember, small changes can make a big impact!

If stress becomes overwhelming, consider consulting a mental health professional. Sometimes, professional guidance is needed to manage stress effectively.

25/04/2024

In the quiet moments of reflection on Anzac Day, we express gratitude for the selfless acts of bravery that have shaped our nation.

Lest we forget.

11/01/2023

We are now taking new clients and have appointments available.
Ring us on 42445636 to discuss how we can help you.

20/10/2022

01/10/2022

In NSW, October is . The last few years have been incredibly challenging, and for many of us (whether struggling with mental illness of not) there's been a definite sense of hopelessness. Hope is crucial when it comes to pushing through difficult situations... but it isn't something we can just 'switch on'. When our mental health is suffering, it can be so, so hard to see the silver linings in our lives. When things seem dark, looking for hope - as impossible as it can sometimes seem - has to be an active choice.

The theme for Mental Health Month 2022 is . If we're going to search for hope, we need to engage with what's actually happening for and around us. We also need to tune in to what's happening for the people we love - not only to learn from their experiences, but also to offer connection to those who may be feeling isolated, misunderstood and hopeless.

No matter who you are, you can make a difference. Tune in to mental health this October 💙

www.olgalavalle.com

03/08/2022

The first National Mental Health and Wellbeing Survey by the ABS found that 1.1 million (39.6%) young people aged between 16 and 24 years experienced a mental health disorder between 2020-2021.

We have appointments available with our Provisional Psychologist Jeremy Maskour.

Ring us on 02 42445636 to see how Jeremy can help you.

17/06/2022

Ohhhh…… we’re wondering what Doc Dre’ is reading? 🤓

03/06/2022

Unfortunately, bullying is something that all of us will witness at least once in our life. Whether in the classroom or the break room, bullying is incredibly damaging to EVERYONE involved.

🟦 The personal being bullied feels helpless, embarrassed, unsafe and afraid
🟦 The person doing the bullying is struggling to manage their emotions, but their actions only put more of a wedge between themselves and the people who might be able to help them do so
🟦 The people witnessing the bullying are impacted by the tension and anxiety of the situation, and will often feel ashamed if they cannot or do not intervene

Bullying has short-term impacts, but it can also have long-term consequences. If you need support in dealing with bullying, whether for yourself or a family member, reach out at www.olgalavalle.com. We're here to help 💙

19/05/2022

Often when we think about a vision for our future, we settle for vague, unfixed goals such as ‘being happy’ or ‘being a better person’. But if we can create a more specific vision and put well-defined goals in place to achieve it, we’re more likely to see it through. Ask yourself:

💡What kind of life do you want to create?
💡If you had no fear, what would you do in your life?
💡What challenges would you like to overcome?
💡How do you want to improve your life and the lives or others?
💡What legacy do you want to leave behind?

Falling back into old behaviours and thought cycles might give you short term relief. But if you’re willing to take the time to be honest with yourself, defining YOUR vision can go a long way towards mental wellness and a fulfilling life. If you’d like support with setting your life’s vision and goals, visit us at www.olgalavalle.com 💙