Workitwell

01/11/2026

Emails like this are why I love my job: "Always find sessions with you very helpful. Thank you for helping me grow as a person :)"

22/10/2026

Sometimes it’s great to change things up!

* Novelty
* Learning new skills
* A shift in environment
* Being outdoors vs indoors
* A shift in demands cognitive/emotional/physical

On and off over the years I’ve said to Jase I’ll come & help with the heavy rolling 🤣

This week I’ve done a couple of days

Let’s just say I’m probably not going to join the payroll permanently - a few too many “Mohawk strips” apparently 🤣🤣

But the peace, being rural, & disconnect has been bliss!

14/10/2026

Wellbeing isnt rocket science. Its more often than not coming back to the boring basics.

These 5 fundmentals come up trumps across various research - across all ages, socio economic backgrounds, cultures, ethncities.

The trick is you dont have to be perfect. You dont have to work on all at once.

Just choose one place to start. Small. And make the start.

14/10/2026

When faced with a stressful situation does your mind always take you to worst case scenario? Thinking and imagining the very worst? Catastrophising?

This is a normal human response! It happens due to evolution - back in the hunting gathering days we needed our minds to consider worst case scenarios to keep us safe.

We didn't want our minds thinking the tiger was actually a mouse....

However, in modern times, these same protective systems operate in our minds, with everyday scenarios, that are not necessarily life threatening.

To help balance this, consider what would be the very best case scenario? You can really elaborate here, then also consider what is most likely. This is more likely the reality, but also forcing your mind to swing towards absolute best scenario enables more balanced thinking.

Give it a try next time you find yourself stuck in "major catastrophe" mode!

12/10/2026

This week marks NZ Mental Health Awareness Week. I'll be sharing some of my top tips from client therapy sessions to help manage overwhelm & challenging life scenarios.

Tip 1:
Try to view the situation from multiple perspectives.

One person sees a cup. Someone else sees a handle, someone sees the centre, someone sees the base.

"Zoom out" - what else is contributing? What might be happening for the other people involved? Is your version the only version?

When we get defensive, our amygdala (the brain's threat center) takes over, causing stress and anxiety. But when you actively try to see another perspective, you force your brain to switch to the prefrontal cortex (the logic center).

Zooming out calms your nervous system and helps you think clearly instead of just reacting.
Give it a go!! 🧠✨

24/09/2026

Fantastic upcoming event in Cromwell - Im keen to check it out - who else is coming? :)

23/09/2026

During therapy sessions, I always ask about nutrition. I hear this:

Im too busy to eat
Im not hungry
I dont eat until 3pm
I know Ive been eating crap.....

Nutrition - A massively under-estimated ingredient for our mental health.

Ive just finished a Course with Canterbury Uni - Nutrition and Mental Health faciliated by Pscyhologist Julia Rucklidge. Super fascinating - I really believe the world needs to know more in this space.

Mind blowing stats:

* In 2020 17% of adults were prescirbed anti-depressant, anti-anxiety or antipsychotic medications globally.

* Up to 40% of nutrients we eat feed our brain

* 1 Litre of blood passes through the brain every minute - nutrients of what we have just eaten pass through our blood stream and create our brain fuel - you choose whether this is junk or not

*70% of food in the supermarket is ultra processed

* Micronutrients are essential for our core biochemistry - they help make serotonin (our mood enhancer), mitochondria (energy and immunity), support hormone production for sleep

*Fascinating research of 1000 Australian women showed that a diet rich in veges, fruit, meat and fish, improved brain health and signficiantly decreased their risk of depression and anxiety

* A western diet high in b**r, refined grains and sugars imcreased mental health symptoms

* Adding blueberries daily improved mood in a large group of adolescents over a 4 week period

* 1/3 of children with ADHD improve their symptoms with a change in diet

* Broad spectrum mincronutrient supplementation has been found to significantly improve agression and anti-social behaviours

Massive outcomes!!

So if your'e not feeling a hundred, consider some small changes you could make to your nutrition. Its not rocket science, just back to the basics:

Fruit, veges, colours, less processed, more like your ancestors.

And also just remember the good old 80:20 rule - because strict, rigid and rule bound eating also isnt helpful long term.

And when your on your 20% - go ahead and eat those donuts!! :)

26/08/2026

Work It Well's Winter WOF sessions take a personalised look at your wellbeing across 8 key life areas.

You will leave with a clear, achievable plan to improve sleep, connections, physical health, mood, energy & reduce anxiety.

Limited bookings available so if you've needed this for some time and are procrastinating, now's the time.

Book here:
https://workitwellbookings.as.me/schedule/2d020ca4

Schedule your appointment online Work It Well

14/08/2026

How is your winter wellbeing holding up?

It's easy to push through and hope things improve when the sun comes back. But mid-year is actually one of the best times to pause and check in with yourself.

I've put together a free Winter Wellbeing Check. A simple, practical self-assessment covering the eight areas that most affect how we feel and function in winter.

It takes five minutes and gives you a clear picture of where you're doing well and where a little extra support might help.

Download it for free.

No email newsletter you didn't ask for. Just a useful tool, straight to your inbox.

Your car gets a winter WOF. What about you?Winter can quietly knock us off balance: • Less daylight • Lower energy • Changes to sleep • Less movement • Less social connection • More stress or feeling overwhelmed Sometimes we don't notice the impact until we're already running on empty.So...

20/07/2026

You'd think the longer nights would mean better rest. But irregular light exposure affects our body clock & cold temperatures can make it harder to fall asleep.

Poor sleep then flows into everything else: concentration, mood, patience, energy.

Top tips:

- Keep your wake time consistent, even on weekends. Your body clock needs an anchor.

- Get outside in the morning light, even on grey days. Even filtered winter light helps regulate melatonin.

- Create a predictable screen free wind-down routine at least one hour before bed.