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Cognitive Behaviour Therapy
Clinical Research for Anxiety and Depression (CRUFAD) is a great online resource I have recommended over the years when canvassing treatment pathways for Anxiety and Depression, specifically cbt.
I'm a registered clinician with Clinical Research for Anxiety and Depression (CRUFAD). It can be great tool to use in therapy sessions (and between appointments) to explore strategies and thinking patterns. Thinking about thinking can be challenging, which is where a good therapist comes into the equation. Cognitive Behavioural Therapy (CBT) will involve basic homework, it is well researched and evidence based. I firmly support the use of evidence based modalities in my practice to work toward good outcomes.
Here is a useful links for general information on CBT.
https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt
NB I use an eclectic approach and draw on a variety of evidence based modalities, not just CBT.
Sleep Hygiene
It is well researched that a poor nights sleep can inadvertently have an effect on mood (both in the short and long term). The Blackdog institute has developled an evidence based app which targets psycheducation around sleep hygiene and establishing good sleep routines. when treating mood disturbances such as anxiety and depression or just general low mood, sleep hygiene is an important facet of the treatment plan.
Link for "Sleep Ninja" fact sheet:
https://www.blackdoginstitute.org.au/wp-content/uploads/2023/04/BDI_Sleep-Ninja_Fact-sheet-v2.pdf
Link for "Sleep Ninja" promotional video:
Scholarly article.
Werner-Seidler, A., Johnston, L., & Christensen, H. (2018). Digitally-delivered cognitive-behavioural therapy for youth insomnia: A systematic review. Internet Interventions, 11, 71-78. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084877
Diaphragmatic Breathing
(also called "belly breathing") is a basic tool I suggest for stress management, ruminative thinking and sometimes anxiety. It can be a very effective grounding tool.
The only time I can say to NOT attempt diaphragmatic breathing is in an acute panic attack, for example, when you are highly distressed and suffering shortness of breath (there are other exercises for this).
The key to effective diaphragmatic breathing is good posture, whether this be laying on your back or sitting comfortably in a chair with good back support and regulating your breathes, being present in the moment.
When doing this exercise correctly, you will feel a rise and fall on your abdomen, just above the belly button, NB, being postured in a slouched or slumped position or short and panicked breathes will not be effective when practicing this exercise.
Be present in the moment and feel your body and mind recalibrate itself.
Progressive Muscle Relaxation
Progressive muscle relaxation may be helpful with stress management and ruminative thinking which may be attributing to insomnia, there is a helpful link below with an automated youtube clip verbal prompts through the exercise. Before bed can be useful to target ruminative thinking that may be causing insomnia or difficulties falling asleep.
https://www.youtube.com/watch?v=ihO02wUzgkc
https://www.youtube.com/watch?v=1nZEdqcGVzo
Understanding Victim Services Support in NSW
Understanding Victim Services Support in NSW
The New South Wales (NSW) Victim Support Scheme provides practical and financial assistance to victims of violent crime to help with recovery and access to justice. Support includes counselling, financial aid for immediate needs, recognition payments, and assistance with justice-related costs. For survivors of institutional child sexual abuse, the National Redress Scheme offers monetary payments, counselling, and a personal apology from responsible institutions. Both schemes aim to acknowledge the harm experienced by victims and support their healing, with applications requiring specific eligibility criteria and documentation.
How to access Medicare Counselling Sessions.
How to access Medicare Counselling Sessions.
Under Australia’s Better Access initiative, individuals can access Medicare-subsidised counselling sessions with a registered mental health professional (such as a psychologist, social worker, or occupational therapist). To begin, visit a GP who will assess your mental health and, if appropriate, prepare a Mental Health Treatment Plan. This plan allows you to access up to 10 individual sessions per calendar year, with partial Medicare rebates. You may also be eligible for group therapy sessions. After the initial six sessions, a review with your GP is required to access the remaining four.
Stages of Conflict
Stages of Conflict
Interpersonal Psychotherapy (IPT) outlines conflict in stages that help identify and address relational issues. The stages typically include: (1) Negotiation, where individuals attempt to communicate their needs or concerns; (2) Impasse, where communication breaks down and tension escalates; and (3) Dissolution, where the relationship deteriorates or ends if the conflict remains unresolved. IPT focuses on helping individuals recognise these stages, improve communication, and explore ways to resolve conflicts or cope with navigating outcomes in a healthy, adaptive manner.
EMDR and The Adaptive Information Processing System
EMDR and The Adaptive Information Processing System
Eye Movement Desensitisation and Reprocessing (EMDR) is a psychotherapy approach designed to help individuals process and resolve traumatic memories by engaging the brain’s natural healing mechanisms. Central to EMDR is the Adaptive Information Processing (AIP) model, which posits that psychological distress arises when traumatic experiences are inadequately processed and stored in a dysfunctional state. EMDR facilitates the reprocessing of these memories through bilateral stimulation (e.g., eye movements), allowing the brain to integrate them adaptively—reducing emotional intensity and enabling healthier cognitive and emotional responses.
The Mammalian Dive Reflex
The Mammalian Dive Reflex
The mammalian dive reflex is a physiological response triggered by cold water contacting the face, leading to slowed heart rate, reduced blood flow to the extremities, and a shift to oxygen-conserving mode. In Dialectical Behavior Therapy (DBT), this reflex is harnessed through the TIPP skill (Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation) to help rapidly regulate extreme emotional states. By immersing the face in cold water or holding a cold pack against it, individuals can activate the dive reflex, inducing a calming effect that helps reduce acute distress and restore emotional balance.
The History of Dialectic Behaviour Therapy
The History of Dialectic Behaviour Therapy
Dialectical Behavior Therapy (DBT) was developed in the late 1980s by psychologist Marsha M. Linehan to treat individuals with borderline personality disorder (BPD), particularly those struggling with chronic suicidal thoughts and emotional dysregulation. Linehan, recognising the limitations of traditional cognitive-behavioral therapy (CBT) for these patients, integrated mindfulness and acceptance-based strategies drawn from Zen Buddhism with CBT techniques. The result was a structured, skills-based therapy focused on four core areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Over time, DBT has been adapted for a range of mental health conditions, including eating disorders, substance use disorders, and PTSD.
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