Resources for your journey

‍ What is Gestalt Therapy? A short, highly accessible introductory guide to the here-and-now approach by Gestalt Therapy Australia.

‍The Power of Awareness: Read my blog on how tracking your present-moment body sensations and emotions can create lasting change.

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These terms are often used interchangeably, but they're not quite the same thing — and knowing the difference can help you find the right kind of support.

Therapy and counselling are broad umbrella terms covering most forms of talking-based emotional support. They often lean toward shorter-term, practical help with a specific issue.

Psychology is generally the right fit if you have — or think you may have — a diagnosed mental health condition. Psychologists use structured, targeted methods such as Cognitive Behavioural Therapy (CBT), aimed at reducing symptoms relatively quickly. Psychologists and mental health social workers often work alongside a GP or psychiatrist as part of a broader treatment plan.

Psychotherapy — what I offer — is often longer-term and more exploratory. Rather than targeting a specific symptom, it looks at building self-awareness and emotional resilience by exploring your present experience, personal history, and relationship patterns. Psychotherapy training is also intensive on a personal level — most psychotherapists, myself included, complete extensive personal therapy themselves as part of their training.

A practical note: as a registered psychotherapist rather than a psychologist, I'm not able to offer Medicare rebates, and you don't need a GP referral or a Mental Health Treatment Plan to see me — you're welcome to get in touch directly, whenever you're ready. Find more on my fees and getting started on the Practical information page.

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·       The 5-4-3-2-1 Grounding Method: This simple exercise uses your five senses to gently anchor your awareness back into the safety of the here-and-now whenever you feel overwhelmed, disconnected from your body or anxious:

Take a slow breath and notice:

‍5 things you can see: Look around you and name five objects in your immediate environment. It could be a spot of light on the floor, a houseplant, a pen on your desk, or a pattern on the wall. Slow down and really notice their shapes and colours.

4 things you can feel: Bring your attention back to your body and your physical surroundings. Notice four tactile sensations. Feel the weight of your body supported by your chair, the texture of your clothing against your skin, the coolness of the air, or the solid ground beneath your feet.

3 things you can hear: Listen closely to the layers of sound around you. Try to distinguish three distinct noises. It might be the distant hum of street traffic, a bird outside the window, the ticking of a clock, or the sound of your own breathing.

2 things you can smell: Shift your awareness to your sense of smell. See if you can pick up two scents in the air. This might be the aroma of coffee, the scent of the wooden floorboards, or simply the smell of the room. If nothing is obvious, you can smell your sleeve or notice the neutral scent of the air as it enters your nose.

1 thing you can taste: Bring your attention to your mouth. Notice one taste, even if it is just the lingering taste of a recent meal, a sip of water, or simply the neutral state of your palate.

‍ ‍· Mindfulness & Presence Apps: I recommend platforms like Insight Timer (free) or Headspace for daily presence and breathing practices.

‍ ‍· Body Scan Meditations: I recommend exploring free body scan meditations on platforms like Headspace designed to help you reconnect with your physical presence.

‍ ‍If you are navigating a world not always built with your wiring in mind, or working through periods of burnout and low mood, these platforms offer validation, community, and practical insights:

‍ ‍· Amaze: An excellent Victorian resource providing peak body information, support, and resources for autistic individuals and their families.

‍ ‍· ADHD Australia: Offers clear, practical information regarding focus, executive functioning, and embracing neurodivergent strengths.

‍ ‍· BluePages & Beyond Blue: Fact sheets and evidence-based strategies for navigating depression, low motivation, and anxiety.

·       "The Gift of Therapy" by Irvin Yalom – An accessible look into the therapeutic relationship and the healing power of connection.

·       "Radical Acceptance" by Tara Brach – A guide on how to embrace the present moment and move past self-judgment.

·       "The Body Keeps the Score" by Bessel van der Kolk – For clients interested in understanding how the body holds onto trauma and stress.

If you are experiencing a mental health crisis or need immediate, confidential support outside of session times, please contact these dedicated services:

· Lifeline: Call 13 11 14, available 24/7 for crisis support and suicide prevention.

· Beyond Blue: Call 1300 22 4636 or chat online for support with anxiety, depression, and overall wellbeing.

· 13YARN: Call 13 92 76 for free, confidential, 24/7 crisis support for Aboriginal and Torres Strait Islander people.

· Suicide Call Back Service: Call 1300 659 467 for 24/7 professional phone or online counselling.

· Emergency Services: In any immediate danger, please always call 000 or go to your local hospital emergency department.