Evolve Psychotherapy and Counselling

09/03/2026

This is such a wonderful initiative, and I couldn't be more excited to share it. Starting next Thursday at 11am, Men's Wellbeing are offering a free, ongoing space for men in our local community to come together - and I genuinely believe this kind of connection can be life-changing.

If you're a man in our area, or you know one who could benefit from a supportive community, please pass this on.

From next Thursday, we have a lifechanging, ongoing opportunity for men in our local community; 11am start and hosting by Mens Wellbeing.

All men welcome, and all provided at no cost for our community. 💚

07/03/2026

How many times have you talked yourself out of doing something because the conditions weren't right? You're too tired. You don't have enough time. It won't be your best effort. So you wait. And wait. And nothing changes. I get it, I've been there too!

Here's the truth - waiting for the perfect moment is one of the most effective ways to stay stuck. A 10 min walk counts. A quick text to a friend counts. Starting the thing, even badly, counts. Because consistent 'good enough' will always beat sporadic perfection. The people who make lasting change aren't the ones who do everything perfectly. They're the ones who keep showing up imperfectly.

So this week, try to notice when you catch yourself waiting for ideal conditions. And instead of "I'll do it when I can do it properly," try: "Any progress is better than staying stuck."

04/03/2026

Your body is always communicating with you. It might be a tightness in your chest, a heaviness in your shoulders, feeling restless. These aren't random, they're messages. The challenge is that most of us were never taught how to listen.
Body-based awareness is about creating a quiet moment to tune in. To sit with yourself, even when it feels uncomfortable, and simply notice what's there. What we want to do is notice with no judgement, with no need to fix anything, just noticing.

Welcome whatever comes up. Maybe it's a feeling, a thought, an image. Let it be there without attaching meaning to it. This is how you start to rebuild that connection with yourself.

And if stillness doesn't work for you? That's not failure, that's your first lesson. Your body is already telling you something. Maybe gentle movement feels better. There's no wrong way to do this.

02/03/2026

What do I need right now? It sounds like such a simple question. But for most of us, it's one we rarely stop to ask. We're so used to tuning into what everyone else needs - our kids, our partners, our colleagues, our friends - that we forget to check in with ourselves. And when we do finally pause, we're often already running on empty. That's why this practice matters. Whether it's noticing you need food, rest, or a break during a busy day. Asking yourself what you actually want to do this weekend instead of filling every minute with obligations. Or checking in before saying yes to something: "Do I actually have capacity for this, or am I just people-pleasing?"
These small moments of self-awareness rebuild the connection you have with yourself. They help you recognise what you need before it becomes a crisis.

Try this: set a daily reminder this week. Ask yourself, "What do I need right now?" and actually listen to the answer. You don't have to fix everything. Just practice noticing! Every time you pause to ask, you're sending yourself a powerful message - that your internal experience matters. You're building trust with yourself, one check-in at a time.

Save this post if you needed the reminder!

27/02/2026

It seems that some conversations feel too risky to have. So we might rehearse them in our heads, overthink every possible outcome, and then convince ourselves that silence is safer. But here's the thing - avoidance doesn't actually protect the relationship. It just slowly creates distance.

What if you got clear on what you actually need to say first? Not the worst-case version but the honest version.

The fear won't disappear. But the conversation you're avoiding could just be the one that changes things. If you're sitting with something unsaid right now, therapy can help you find the words and the courage to use them!

18/08/2025

How often do you say "I’m fine" when you're really not? Here is my latest short blog: https://wix.to/u8Lch1S

10/08/2025

Exciting update – More availability for face-to-face sessions!

I’m happy to share that I now have my counselling office all to myself, which means I can offer more face-to-face appointments for you:

📅 Monday to Friday – daytime sessions
🌙 Monday, Tuesday & Thursday – evening sessions

If you’ve been thinking about starting therapy or need a time that fits better for you, I’d love to support you!

Feel free to visit my website at www.evolvepsychotherapyandcounselling.com.au or send me a message to book or find out more.

Best wishes,

Jane

30/01/2025

Just because you love someone, it doesn’t always mean they feel it. We all have different ways of giving and receiving love, and sometimes what feels like love to one person might not feel the same for the other. That’s why it’s so important to communicate and understand what makes the people we care about feel truly seen and valued. It’s not just about showing love, it’s about showing it in the right way for them.

I hope this might be a gentle reminder for some of you to try being more mindful and intentional with how you show love🙂

29/11/2024

Here is the link to my latest blog post https://wix.to/vjQG9n5

Do you find yourself feeling irritable much of the time? Do you have trouble sleeping, struggle to focus, or find it hard to get things done? Are you finding that you are unwell more often than usual? If so, you could be dealing with stress.A little stress is completely normal, and even healthy at t...

28/10/2024

Here is the link to my latest blog - https://wix.to/VDiccru

Something I have realised I say often to so many of my clients is for them to be mindful of who they are spending their time with. I recommend to all my clients that they take some time to notice what relationships they feel most safe to be themselves in and in what relationships they have that are....

28/08/2024

I saw this recently and I wanted to share it. Getting through the day really isn't about being positive all the time. It's really accepting that some days are just tough. You are going to have bad days, mess up, make mistakes and things won't always go as planned, and that's completely ok.

21/08/2024

https://www.evolvepsychotherapyandcounselling.com.au/post/breaking-free-from-negative-thoughts-how-they-start-and-how-to-tackle-them

If you’ve ever suffered with depression, you will know that negative thoughts can feel like they’re taking over your brain. It’s not just a symptom of depression; it’s also part of what keeps the cycle going. So, how do these negative thoughts begin, and what can we do to change them? I want...