PsychAssist - Psychologist and Mental Health Training

11/06/2026

When anxiety spikes, your mind can get pulled into “what ifs” and worst-case thinking.

A simple way to bring yourself back to the present is the 5–4–3–2–1 grounding exercise.

Pause and notice:

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

This works by shifting attention away from internal threat thoughts and back into your sensory environment — helping your brain reconnect with the present moment. Repeat until you feel a bit calmer.

It won’t remove the stressor, but it can reduce the intensity enough to help you think more clearly and respond rather than react.

Small, simple, repeatable — especially useful during anxiety, overwhelm, or panic.

If anxiety is interfering with daily life, professional support can help build a personalised toolkit that actually works for you. Psychology appointments available via telehealth or face-2-face at www.psychassist.com.au

10/06/2026

"Every morning feels like a battle to get your child to school?"

You're not alone—and it may be more than "just a phase. School avoidance is usually a symptom of an underlying struggle—not the problem itself.

If you're stuck in the cycle of stress, tears, and missed school days, psychological support can help identify the underlying causes and create a practical plan for getting your child back on track. Appointments areavailable for children, adolescents, and families experiencing school refusal or school-related anxiety at www.psychassist.com.au

09/06/2026

fEver notice your mind goes blank when stress hits?

That’s your nervous system going into survival mode — not a thinking problem, a body response.

One quick reset you can try is box breathing:

Inhale 4 seconds
Hold 4 seconds
Exhale 4 seconds
Hold 4 seconds

Repeat.

This helps regulate the autonomic nervous system and can reduce the intensity of panic, overwhelm, or emotional flooding.

Small tool. Big impact when used consistently.

For psychology appointments, book online at www.psychassist.com.au - telehealth and face-to-face appointments available

08/06/2026

School avoidance is often misunderstood as laziness, manipulation, or bad behaviour. In reality, many children desperately want to attend school but feel overwhelmed by anxiety, sensory overload, social stress, perfectionism, bullying, or emotional exhaustion.

Common signs include:

Frequent stomach aches or headaches before school
Panic attacks or meltdowns on school mornings
Crying, shutdowns, or anger when discussing school
Difficulty sleeping before school days
Relief once staying home

Children who struggle to attend school may be experiencing anxiety disorders, autism or ADHD, learning difficulties, bullying or friendship problems, perfectionism, depression or sensory sensitivities.

Instead of asking:
"How do we make them go to school?"

A more helpful question is:
"What is this communicating about their emotional needs?"

If your child is struggling with school attendance, early support can make a significant difference. Contact our practice to discuss an assessment and personalised treatment plan at www.psychassist.com.au

25/06/2025

EMDR is being heralded as 'life-changing' for mental health treatment. But what is it?
EMDR (Eye Movement Desensitization and Reprocessing) is a type of therapy that helps people heal from difficult or upsetting experiences, like trauma, anxiety, or bad memories. It works by helping the brain process these experiences in a new, less distressing way. Many people find EMDR helps them feel calmer, more in control, and less stuck in the past. It’s a safe and effective therapy backed by research. To read more about EMDR, ABC News featured an article (link attached). If you would like to book in for a pscyhology appointment to find out more, bookings can be made for our Ringwood location on https://psychassist.com.au/
https://www.abc.net.au/news/2025-06-25/emdr-therapy-for-mental-health-treatment/105453498

Celebrities like Miley Cyrus are speaking about the benefits of eye movement desensitisation and reprocessing (EMDR) therapy. But what is EMDR and its role in psychological treatment?

06/11/2024

Continuing on from my post a few days ago regarding our common thinking traps, now that we know what thinking traps are it's time to look at them for what they are - BIAS! We can't stop thoughts entering out minds but we can decided to see them for what they are - BIAS! Start by imagining that every thought presents us with 1 idea, view or conclusion among many. This takes the absolute and power out of the original thought. Then come up with 5 other posible ways to look at the same situation. By doing this we can look at things in a calmer, more realistic frame of mind and take the power back from the thought. 💭

04/11/2024

What are thinking traps? They're thought patterns that make us feel worse!
Remember that the way we think impacts how we feel, and vise versa. The thoughts that we spend time with make a big difference to not only how we feel, but also to the thought patterns that come after it. The list below are some of the most common types of thinking traps that happen to everyone - and guise what? They're normal and are more likely to happen when we are feeling low in mood or anxious. Understanding them and starting to notice them is the first step to taking the power out of them!

23/10/2024

I think my child is having panic attacks. What should we do?

A panic attack is a sudden episode of intense fear or anxiety, often accompanied by physical symptoms like rapid heartbeat, sweating, trembling, shortness of breath, and dizziness. These attacks can occur unexpectedly or in response to specific triggers, typically lasting for a few minutes but causing significant distress. Here's a great article from on how to help your child if their having a panic attack https://www.generationnext.com.au/2024/10/i-think-my-child-is-having-panic-attacks-what-should-we-do/

21/10/2024

Let's talk about Fear.... where does it come from?
Fear comes from inside you: your mind, your beliefs, your thoughts. But an awful lot comes from outside you - from your past, your environment and perhaps your culture. Fear often comes from our natural instinct to protect ourselves. It can be triggered by past experiences, such as a traumatic event, or learned from observing others. For example, if someone sees another person get hurt, they may develop a fear of that situation.
Fear can also arise from the unknown. When we face uncertainty, our minds can imagine worst-case scenarios, leading to anxiety. This is especially true in new or unfamiliar situations, like starting a new job or moving to a new place.
To manage fear, start by acknowledging it. The first thing I work with my clients with is to practice deep breathing to calm yourself - give it a try! You'll be amazed at how you can start to think clearly once you slow your breathing rate!

18/10/2024

The Vicious Cycle of Instant Relief.....

The vicious cycle of instant relief begins when we seek quick fixes to feel better. This could be eating junk food, scrolling on social media, or using substances. These actions provide temporary comfort but often lead to guilt or regret afterward. When the initial relief fades, we may feel worse than before, prompting us to seek out the same quick fixes again.

This pattern can create a loop where we rely on instant gratification instead of addressing underlying issues. Over time, the temporary solutions may harm our health, relationships, or productivity. The more we chase quick relief, the less we cope with stress in healthy ways.

Breaking this cycle requires awareness and a shift toward healthier coping strategies, like exercising, talking to someone, or practicing mindfulness. By choosing long-term solutions over instant fixes, we can improve our overall well-being and escape the cycle of temporary relief.