IACAP - Inner Alchemy Counselling and Psychotherapy

28/05/2026

Do you ever leave a conversation, meeting, family gathering or text exchange and find yourself replaying it hours later?

“What did I say?”
“Did I sound strange?”
“Were they annoyed?”
“Should I have explained myself differently?”

My latest blog explores rumination, anxiety and the Inner Critic — that harsh inner voice that can turn ordinary moments into loops of self-doubt, shame and overthinking.

I also share a short Process-Oriented inner work exercise to help you get curious about what the Inner Critic may be trying to protect, and how to begin softening your relationship with it.

Read the full blog:
https://www.iacap.com.au/blog/why-do-i-keep-replaying-conversations-anxiety-rumination

Keep replaying conversations or worrying about what you said? Explore rumination, anxiety, the inner critic and how online counselling across Australia can help.

21/05/2026

Rest sounds simple — until you actually try to do it.

For many people, slowing down brings up guilt, pressure, anxiety, or the inner voice that says: “You should be doing more.”

My latest blog explores why rest can feel so hard, especially when burnout, people-pleasing, inner criticism, over-responsibility or nervous system stress are involved.

Rest is not laziness.
Rest is not something you need to earn through exhaustion.
And sometimes, learning to pause means meeting the parts of you that feel unsafe, selfish or uncomfortable when you finally stop.

Read the full blog:
**Why Rest Feels Hard: How to Take Time Away Without Guilt**
https://www.iacap.com.au/blog/why-rest-feels-hard-taking-time-away-without-guilt

17/05/2026

Ever leave a meeting or a convo and suddenly feel it in your body? Tight chest, shallow breath, something unsettled but hard to name?

Yeah, I see you. And no, you're not overreacting.

Sometimes what feels "small" can echo something much bigger. Especially if you’ve lived through racism, oppression, trauma or repeated negative relationships. Your nervous system keeps score, even before your thoughts catch up.

It’s not just tension. It’s your body doing what it’s always done to stay safe. Scanning. Bracing. Waiting.

And when someone says, "Just let it go," it can feel like they missed the whole point.

It’s not about calming down. It’s about creating enough safety so your body doesn’t have to yell for your attention.

If this feels familiar, here’s a simple two-minute reset you might find supportive:

Find a quiet space, just for you. Let yourself land.

Notice where the sensation is strongest. Maybe your throat, your stomach, your chest. Place a hand there with care.

Silently say, "I'm not overreacting. This is my body remembering."

Take five slow breaths. Make the exhale longer than the inhale. Let yourself soften into that rhythm.

Stay curious. Has the feeling changed? Lighter? Sharper? Just notice.

Optional: You can rate your tension before and after. No pressure though. Just info for your own awareness.

Practice daily if it feels good. Bit by bit, it builds more trust between your body and your awareness. Gives yourself a buffer to think, and a slow down of the nervous system.

You’re not imagining things. You’re remembering what no one helped you carry.

That deserves gentleness. Not dismissal.

If you're done with people telling you to "calm down" instead of asking what’s really going on, share this.

Follow for more nervous system resets that validate your experience, not silence it. DM for more information and support.

21/03/2026

Now proudly a EMDR Therapist as well! I can now offer this potent and evidence backed therapy to cap off my trauma and dysregulation recovery work. Thank you to .emdr for her expert teaching and support.

Alongside Depth and Parts Work Psychotherapy, Mindfulness, Clinical EFT (Emotional Freedom Techniques), and Meaning-Centred Therapy/Logotherapy, there's a whole suite of support based on the individual needs of clients.
Reach out, DM or book in a Discovery Call to learn more.

17/02/2026

Embark on a new year revitalisation. Explore our revamped, new and improved website, and feel free to reach out and get help bringing clarity, focus, healing, and stability to 2026.
www.iacap.com.au

24/01/2026

Celebrating my new accreditation!
I'm very proud to say that I'm now an Accredited EFT practitioner by EFT & Mindfulness Centre, an international EFT and Mindfulness-based intervention association. Can't wait to delve deeper, and maybe even teach one day to bring these somatic therapies to a wider audience.

19/01/2026

The lifeblood of every therapist. Coffee and sunshine 🤣 I hope everyone is having a good week. DM if 2026 needs a re-jig or new focus and you need some support, or wanna chat about the magnificence of coffee haha

16/01/2026

If you’ve found a sense of calm but still feel like something’s missing, you’re not alone.

You’ve done the work to regulate your nervous system. You feel more settled. Less reactive. Maybe even proud of how far you’ve come. And still, you catch yourself wondering… now what?

Feeling calm doesn’t always mean feeling clear. And peace isn’t the same thing as purpose.

Once survival mode eases off, it can leave space for something deeper to rise. A quiet but persistent question: What matters to me now? What am I living for?

This isn’t backsliding. This is capacity returning. And with it, the beautiful pull toward meaning.

If you’re here, it might be time for something gentler and more anchored. A shift from coping to connecting. From routine mindfulness to meaning-centered practice.

Try this. In the morning, ask yourself: "What is calling me today?" Maybe it's grace. Or courage. Or honesty. Choose one. Then take one small action that honours it.

And at night, ask: "Where did I live that value today?" Some days the answer will be bold. Some days quiet. Both matter.

This practice isn’t for perfection. It’s for simple development.

Because stillness doesn’t always mean stuck. Often, it means space.

And space… can be your next place of becoming.

If this resonates, or if you’re sitting in that space wondering where to go next, I’d love to support you.

DM START and I’ll send you the link to book a session. Together we can shape a path that supports not just calm, but clarity and meaning too.

09/01/2026

Ever notice your shoulders tighten the second you log into a meeting, even before anyone speaks?

Yep, you're not imagining it. Your nervous system may still be wired for hyper-awareness. Years of quietly scanning for safety, even in ""inclusive"" spaces, can build a pattern your body repeats before every social moment.

This isn’t you being overdramatic. It’s your body doing what it learned to do. Stay on guard, just in case.

But here’s the beautiful thing. With conscious, gentle effort, we can show the body it doesn’t need to brace every single time. Safety can be built. It starts small.

Next time you’re entering a low-stakes setting, maybe a Zoom meeting or a casual group chat, try this:

First, anchor to something that matters. For example, "I might get stressed, but it'll be okay". Let it fill your breath.

When your chest tightens, or your jaw tenses, whisper to yourself, ""This is my body trying to protect me while I show up as myself."" Light, kind, no pressure.

Stay with that. Just for 30 seconds, or two minutes if you can. Let your body see it’s safe to remain.

Once it passes, take a moment. Ask yourself, on a scale of 1–10, how strong was that sensation? And, how easy or hard was it to stay grounded?

This is what healing can look like. Just a few quiet moments in a room that didn’t used to feel safe.

And suddenly, it’s not so tight in your chest. Not so loud in your head.

Want help easing that internal weather?

Comment START, and I’ll send the link to book a gentle, trauma-informed session focused on helping you feel safer, clearer, and more connected in your body. No fixing, just space.