Creating Echoes

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Creating Echoes A HoH psychologist dedicated to empowering Deaf/HoH community members to take charge of their emotional wellbeing and thrive.

14/09/2026

Here are some simple ways to shift a mood, interrupt a negative spiral, or even just create a clear transition between work/study and home life.

1. Legs up the Wall - a yoga pose that helps the body feel relaxed. Hold for at least 5 mins, and for up to 15mins.

2. Tea on the ground - being on the floor is naturally grounding. And why not have tea or coffee in hand? Notice the urge to get up and do something productive. No. This 5 mins is YOURS.

3. Tea Outside - again… tea is optional. But as I was sitting on the ground inside, I noticed that, actually, it’s such a nice day. Being outside, feet on the grass, reconnects us to the present moment in an unbeatable way.

4. The shaker - idk if it’s actually called that, but I do know that jumping on the spot or shaking and moving your body is a wonderful way to relieve tension. Highly recommend. Taylor Swift on high volume is also optional. 💃🏻

Try one of these out, let me know if you notice a shift in your energy or internal world.

Be kind to yourself, always 🫶

Ash x

08/08/2026

Don’t wait for permission. Glimmers are the moments that add to your bucket, soothe your soul, make life a little sweeter ✨ This chair is a calming, restorative spot for me. I am so grateful each time I take a moment to sit and soak up the fresh air and sunlight. Find your spot, look for those glimmers. They add up.

03/08/2026

Self compassion in practice.

Who else has an inner critic that can get unnecessarily mean sometimes? 🙋‍♀️

It might seem harmless to some - but if it happens often enough it does impact how we feel about ourselves and our mood.

So why not give more air time to a more supportive and encouraging inner voice - compassionate self. A part of us that can acknowledge the frustration, but also have a kind thing to say.

Just like a good friend would.

Would you stay friends with someone who called you stupid?
I know I wouldn’t accept it from someone else, so I don’t want to accept it from myself.

Instead I acknowledge the frustration from having made a mistake.

I’m human! I’m never going to be ferpect!

I give myself an internal pat on the shoulder, get back up and keep going.

“Whoops! I’ll keep trying” is much nicer than “I’m so stupid”.

Which would you prefer? Let me know in the comments!

28/07/2026

A quick check in.

Only from awareness can we decide what to do next.

Scrolling is a mindless task and a passive action. We are just taking in information. No judgement here- I am just as prone to getting sucked in by the algorithm.

THERE IS AN ANSWER! (Or at least a tip…!)

By actively pausing, checking in and noticing when, where and how we feel can help us to pivot towards what we actually want to do with our time.

Try it! Ask yourself these 3 questions-

WHEN am I?
WHERE am I?
And WHO am I / WHAT am I feeling?

In fancy psychologist terms - this is call “Orientation to Time, Place and Person”.

It is from this place of awareness that we can then take action.

Does this help you to take action? It does NOT have to be big. It can be just:
- Deciding to put the phone down.
- Answering the call of nature.
- Messaging a friend.
- Getting back to work.

The point is- through taking action you can take control over how your day moves onwards from here. At any moment.

21/07/2026

A quick reset for you! The 3-4-5 breath I stole from Dr Rangan Chatterjee (GP) who is a big advocate for taking steps towards reducing stress wherever possible. The longer out-breath signals your body that it is time to relax, and can be achieved in just a few breaths! Try it out - do it 5-10 times and let me know if you feel a difference in the comments!

Celebrating the milestones 🙌 Becoming fluent in Instagram has been a steep learning curve for me and I’m thrilled to hav...
14/07/2026

Celebrating the milestones 🙌 Becoming fluent in Instagram has been a steep learning curve for me and I’m thrilled to have 500 people willing to see what I have to contribute to their feeds. I’m so grateful and excited to see where this goes 🫶🙌🙏🥳

13/07/2026

Feeling a bit flat after attending the ? Completely normal after a period of excitement, stimulation and busy-ness! It can make “normal” feel lower, because your body’s system is readjusting back down from those highs. Give yourself time, space and grace - lots of water, good food, movement and connection with friends is the order of the day. 🫶 comment below if this little reminder to be kind to yourself has resonated ✨

09/07/2026

Because we can never hope to be in control of how our authentic self - where our values and beliefs are held - choose to reveal itself. But we can learn how to respond in ways that supports our emotions and our overall wellbeing.
Follow to see the trailer! 😄

“As you are living up to the expectations of what the world thinks you should be, you’re letting your authentic self dow...
08/07/2026

“As you are living up to the expectations of what the world thinks you should be, you’re letting your authentic self down, and that creates a vacancy in this world for you as you are”.

Oof.
Some quotes just deserve to be written in a thick permanent marker.

Does this quote land for anyone else?

We are all so often head down and bum up just working and living on automatic - based on what we have grown up with and learnt from parents/carers and taken on from friends, partners and colleagues.

Let this quote invite you to pause and consider how you actually want to show up in the world, rather than what you’ve been told 🌎 ✨

Ask yourself:
- What matters to me?
- Who do I want to be? And - How do I show this?

Share in the comments if it feels right 🫶

01/07/2026

When we apply products on the outside, we’re not becoming a different person. We’re enhancing what we already have.

We choose products that compliment our features, highlight what we like, and help us feel a little more put together as we head into our day.

But what about what we choose to strengthen on the inside?

✨ Presence.
✨ Calm.
✨ Self-trust.
✨ Self-compassion.
✨ Intentionality.

Those qualities don’t just appear one morning.

They grow through the small choices we make every day. The moments we pause. The ways we choose to respond. The values we choose to live by. The things we practise and give our attention and energy to.

Over time, those small choices become something bigger. For many, it grows into greater confidence, more ease, and a stronger sense of living in alignment with who they want to be, how they choose to show up.

Feeling put together isn’t about having an easy life. It’s about trusting yourself to navigate whatever life brings.

Follow for more!

Or better yet…

If you’d like to learn how to cultivate those qualities, I still have a few spots available in Struggle Less—my small online wellbeing program for Deaf adults.

Together, we’ll explore practical, evidence-informed strategies to help you develop greater calm, confidence, and self-trust, so you can navigate life’s challenges with more intention and less overwhelm.

✨ Link in bio to learn more. Or DM me for a chat!

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Melbourne, VIC
3000

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