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Monday 8am - 4pm Tuesday 9am - 7pm Wednesday 10am - 2pm Thursday 8am - 7pm Friday 8am - 6pm

http://www.sageandsound.com.au/

Sage & Sound, Woolloongabba (2025)

03/11/2022

How clear are you on what you really want? Most of us have vague goals like 'a better relationship' 'less fear' 'more friends'.
If you're committed to change, you have to get really specific about what it would look like. The idea is to make it so specific that if someone else came along and read it, they'd be able to tell when you'd reached your goal. Specific goals are things like 'date night once a week', 'able to go to the movies without feeling sick' or '3 friends I can be vulnerable with'.
Once you're this clear, what you need to do to reach your goal will be clearer too. And if it's not, then at least you're in a position where a professional can help you to map out the way.

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31/10/2022

Sometimes it can be hard to say no, even when you want to! You might worry that saying no might upset someone, or that you will come off as rude , but there is nothing wrong with putting yourself first! It's important to know what you want so that you can confidently say no.

1. Never agree to something straight away. You can ‘affirm’ without agreeing to be involved. For example say ‘what a great idea!’ or ‘that’s interesting, that sounds good’.

2. Once you’ve got some time to yourself, revisit the offer or request in your mind and notice how you feel in your body. Do you feel excited and energised, or any combination of flat, sick, unhappy, exhausted?

3. If you feel energised, say yes!

4. If you don’t feel good, consider what would need to change in order for you to feel energised. Do you need more or less time, a different location, fewer people, more money, less responsibility in another way, or some other compensation in order to agree?

5. If you can’t figure out a way to agree that makes you feel excited and energised, then say no.

6. When saying no, don’t offer a specific reason why. Stick to being vague. This is to stop the other person finding a way around your excuse so you’re back to feeling like you have to agree. If you don’t
give a reason, they can’t argue about the reason. Try to avoid saying sorry. They have a right to ask, you have the right to refuse, or ask for changes before you agree.

7. If you’d like to say yes, but under different circumstances, then it’s fine to state that to the person. ‘I’d love to, but I’ll only be able to stay for
two hours’ for example. This can be a great way to start setting boundaries if you really struggle to say no. At least limit your yeses in one way or another so you start the assertiveness process!

27/10/2022

You might be heading towards burnout if you're constantly busy, overwhelmed and overthinking.
Burnout will leave you feeling emotionally and physically exhausted.

But it can be prevented!! A lot of what contributes to burnout is the way we view work in our minds, as well as the balance between what you ‘have to’ do and what you ‘want to’ do.

Taking some time out to slow down and bring a little more joy into your life can make a big difference!

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24/10/2022

Not being perfect isn't failure, it's a fact. Instead of focusing on perfect results, aim to be perfect at continuing to try, no matter what. Have a flawless record of commitment to improvement and giving it another go.
You'll actually get closer to your ideals this way too! Because you won't waste time feeling bad, you'll be obliged to just keep learning and growing instead!

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20/10/2022

You cannot control want happens in the world around you, but you can control how it affects you internally. Letting go of what you can't control can help you to have greater power over your emotions. Want to embrace your power? Live by this quote!

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17/10/2022

Taking care of your mental health doesn't need to take up lots of your time and energy. Try out these little tips to help boost your mental wellbeing.

While all of these can be helpful, start by focusing on one thing at a time.

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13/10/2022

Jeanette Winterson is a great writer. It’s lucky we have great writers in the world because they come up with new ways of saying the old messages, and when you find the right words for you, they’ll stick.

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10/10/2022

Have there been times in your life when you felt you weren’t acting like your true self? Maybe you were unsure of a situation or were lacking the confidence to reveal who you truly are.

Whatever your reason, at some point in your life you may have chosen to hide your real self. Personal concealment places us into an emotionally unhealthy cycle. First, we feel unsure of ourselves and this causes us to act even less authentic in the future. We may even begin to wonder, “Who am I?”

Rather than spending time hiding from the world, you’ll flourish by revealing your true self to others. Becoming more authentic in your interactions is definitely possible.

When you offer authenticity to others, it sets a wonderful example for those around you. The more authentic you are, the richer the life you’ll live.

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06/10/2022

It’s not a failure, until you give up. And everyone stuffs up sometimes, not just you. So when you hit a block, take a moment to reset, then try again.

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03/10/2022

It’s very common during conflict to want the other person to understand, admit wrong doing, and change their behaviour, but the truth is that we do not have the ability to control how our partner responds!

Remember, this is about revealing yourself to your partner, while being open to learning and discovering yourself. Perfection or zero conflict is not the goal.

The goal is learning how to discuss important issues while holding onto your sense of self and growing closer to your partner. You do not have control over how your partner responds, but you do have the capacity to learn how to value yourself while talking about things that are important to you, and the health of the relationship.

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29/09/2022

Empowerment means recognising your personal strengths, and your capacity to take control of your life. You have the right to manage your life, and you are capable of that. That is empowerment.

Of course, not everyone can feel this way, all the time. Two major reasons you can feel powerless are that you’re in circumstances you don’t like, that are out of your control. Or, you may have be a deeply engrained belief from your childhood that keeps you from believing in your abilities. Distinguishing between the two, and recognising what is within your control, is empowering.

Sometimes it doesn’t feel so easy, to switch from being powerless to being empowered. This is where the right therapist can help – letting you speak without being judged, hearing your story, giving you space to make decisions, supporting you in those decisions, will all gradually facilitate the feeling of empowerment and the mindset that goes with.

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26/09/2022

As the saying goes, you are what you eat! These are some foods which have been shown to improve mental health:

The legume and pulses family are an essential (and the most neglected part) of the Mediterranean diet, the diet type that's been found to most reduce symptoms of depression. Easy ways to get more beans and pulses into your diet is by adding brown lentils to a stew, make pea and ham soup, add black beans to tacos and put chickpeas in salads.

Eating oily fish has been well documented as helping brain health and function overall, so it's no surprise they could help with mental health, right? Fish are part of the Mediterranean diet as well as looking good in their own right for improving depression symptoms.

Magnesium rich snacks including dried fruit, seeds, almonds and dark chocolate (yum!) are good for reducing anxiety, stress and depression. Correcting magnesium deficits can alleviate depression and may help you feel less anxious. Magnesium boosts immune functioning too, which is lowered by too much stress.

Turmeric is an anti-inflammatory, and reducing inflammation in the digestive system is looking like part of the key to treating depression. Turmeric’s a mild, vaguely curry-like spice, so it’s an easy addition for a spice rub that you can then use to coat anything from lamb to tofu in.

Foods like miso, sauerkraut, kimchi ands kombucha contain probiotics generated as part of the fermenting process. Probiotics help improve gut health, which is increasingly linked to good mental health. Happy insides, happy mind.

22/09/2022

The best explanation of mindfulness I’ve ever heard can be summed up in one sentence. Mindfulness is ‘paying attention to the present
moment, without judgement’.

Use these tips to help you stay in the present – after all the present is, almost always, the least stressful place to be!

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19/09/2022

Often, we get to burnt out by trying to give the best of ourselves to everyone (except us!). But sadly, the end result of burnout is a mess, both for you, and for the people you support, who now can’t access your wonderful energy and help anymore either.

Take action before it’s too late. Prioritise you. Eventually, your body will force you to do it anyway, and the consequences will hurt much worse than if you’d started saying no, and resting and relaxing every so often, along the way. Self-care is a win-win-win strategy 😊

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15/09/2022

Did you know that ‘box’ breathing is used by Navy SEALs to stay calm? (It’s called box breathing because you divide your breathing into four parts, like if you were breathing along the four edges of a box).

Here’s how to do it!
Step 1: Breathe in slowly (through your nose is best if you can) while counting 1, 2, 3, 4 (in your head). Focus on filling up your lungs with air. Feel how the air is filling your lungs.
Step 2: Breathe in a bit more if needed, to fill up your lungs. Then hold your breath and count 1, 2, 3, 4 (again, just in your mind!).
Step 3: Breathe out slowly through your mouth while counting to four in your mind again. Try to get out all the air you can.
Step 4: Hold your breath and mentally count to four again.
Repeat until you feel calm - but start small and just aim for one minute to start, as breathing like this can be a real change from what you’re used to.

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12/09/2022

We all know how important sleep is! Going to sleep earlier can have many mental and physical benefits, but sometimes it can be hard to get to sleep on time. Here's some tips to help you get go to sleep earlier:

Set a bedtime reminder- Sometimes at night we can get so caught up what we're doing that we lose track of time. You might be watching a tv show and all of a sudden its midnight! Setting a reminder lets you know when its time to start winding down.

Eat dinner earlier- This can help you start the process of winding down earlier. The earlier you eat dinner, the earlier you can clean up, brush your teeth, and be ready for bed. Eating dinner earlier also gives you more time to digest your food before you lie down.

Wake up earlier- Knowing you have to wake up early might motivate you to get into bed earlier than usual. When you wake up earlier, you will also start to feel tired earlier, making it easier go to sleep early the next night.

Turn off your phone- easier said than done! Scrolling through your phone right before bed can be really stimulating, making it hard to fall asleep. Turn off notifications when you get your bedtime reminder to help you stay off your phone.

Let us know if this helps you!

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08/09/2022

The easiest place to make change is in our actions, right now. Let go of concerns about the past, or what hasn’t yet come to pass, and focus on something small and simple you can do right now.

PS Smiling works even if you’re the only one around! In fact, smiling when alone can really lift your mood and sends a message to you that you do matter.

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05/09/2022

It’s very common during conflict to want the other person to understand, admit wrong doing, and change their behaviour, but the truth is that we do not have the ability to control how our partner responds! (disappointing, I know).

The only control you have is over what you do with your own self. Developing your ‘self’ is crucial to greater intimacy and satisfaction in relationships.

So how do you do that? One step in developing your ‘self’ is actually the ability to be vulnerable with your partner. At times this means discussing issues that are difficult and cause great anxiety. So why would you go there? Because being honest and discussing issues as they come up can help prevent negative feelings towards your partner from building and leading to resentment (as well as the inevitable big blow up in the end).

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Sage & Sound

03/11/2022

31/10/2022

27/10/2022

24/10/2022

20/10/2022

17/10/2022

13/10/2022

10/10/2022

06/10/2022

03/10/2022

29/09/2022

26/09/2022

22/09/2022

19/09/2022

15/09/2022

12/09/2022

08/09/2022

05/09/2022

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Monday	8am - 4pm
Tuesday	9am - 7pm
Wednesday	10am - 2pm
Thursday	8am - 7pm
Friday	8am - 6pm