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MEND

Counselling & Psychotherapy

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0415 202 251

mendmelbourne@gmail.com

5/1174 Burwood Hwy
Upper Ferntree Gully

Victoria

When something upsets us, it’s natural to feel a primary emotion first, like sadness, disappointment, or fear.

Often, we quickly move into a secondary emotion, like anger, resentment, or frustration. While both are valid, expressing secondary emotions can actually make the situation more intense and harder to calm down.

Reaching out to someone and naming the primary emotion underneath is more likely to bring validation and support. This can reduce the emotional intensity, rather than escalating it further. 🌿

✨ Try this: Next time you’re upset, pause and ask, “What am I really feeling underneath?” Naming that first feeling can help you feel calmer and more connected.

(Source: Emotion regulation research in Dialectical Behaviour Therapy, e.g., Fassbinder et al., 2016; Rodríguez-Torres et al., 2005)

#MentalHealth #SelfCare #EmotionalWellness #Mindfulness #MentalHealthAwareness #Emotions #SelfGrowth #PersonalGrowth #Wellbeing #SelfHelp #EmotionRegulation #PrimaryEmotions #SecondaryEmotions #HealthyCommunication #SelfAwareness #EmotionalIntelligence #MindfulLiving #TherapistTips #CounsellingLife #HealingJourney

When something upsets us, it’s natural to feel a primary emotion first, like sadness, disappointment, or fear.

Often, we quickly move into a secondary emotion, like anger, resentment, or frustration. While both are valid, expressing secondary emotions can actually make the situation more intense and harder to calm down.

Reaching out to someone and naming the primary emotion underneath is more likely to bring validation and support. This can reduce the emotional intensity, rather than escalating it further. 🌿

✨ Try this: Next time you’re upset, pause and ask, “What am I really feeling underneath?” Naming that first feeling can help you feel calmer and more connected.

(Source: Emotion regulation research in Dialectical Behaviour Therapy, e.g., Fassbinder et al., 2016; Rodríguez-Torres et al., 2005)

#MentalHealth #SelfCare #EmotionalWellness #Mindfulness #MentalHealthAwareness #Emotions #SelfGrowth #PersonalGrowth #Wellbeing #SelfHelp #EmotionRegulation #PrimaryEmotions #SecondaryEmotions #HealthyCommunication #SelfAwareness #EmotionalIntelligence #MindfulLiving #TherapistTips #CounsellingLife #HealingJourney

In trauma recovery, setting boundaries often means saying ‘no’ or not meeting others’ expectations which can feel like disappointing them. But research shows that reclaiming your autonomy and re-establishing your values is a vital step toward healing complex trauma and rebuilding a strong sense of self.

Prioritising your needs isn’t selfish, it’s essential for emotional safety and long-term wellbeing.

#traumarecovery
#selfcompassion #boundaries #therapymelbourne

In trauma recovery, setting boundaries often means saying ‘no’ or not meeting others’ expectations which can feel like disappointing them. But research shows that reclaiming your autonomy and re-establishing your values is a vital step toward healing complex trauma and rebuilding a strong sense of self.

Prioritising your needs isn’t selfish, it’s essential for emotional safety and long-term wellbeing.

#traumarecovery
#selfcompassion #boundaries #therapymelbourne

Revictimisation is the cycle where survivors of trauma, especially sexual or interpersonal violence, face repeated victimisation. Studies show survivors are up to 7x more likely to be revictimised if early trauma is unaddressed. Prevention starts with support, education, and trauma-informed care. Let’s break the cycle.

Survivors deserve safety. Always.

#Revictimisation #TraumaInformed #MentalHealthMatters #EndTheCycle #SupportSurvivors #EvidenceBased #PTSD #SexualViolenceAwareness #StopTheStigma #TraumaRecovery #KnowTheSigns

Revictimisation is the cycle where survivors of trauma, especially sexual or interpersonal violence, face repeated victimisation. Studies show survivors are up to 7x more likely to be revictimised if early trauma is unaddressed. Prevention starts with support, education, and trauma-informed care. Let’s break the cycle.

Survivors deserve safety. Always.

#Revictimisation #TraumaInformed #MentalHealthMatters #EndTheCycle #SupportSurvivors #EvidenceBased #PTSD #SexualViolenceAwareness #StopTheStigma #TraumaRecovery #KnowTheSigns

Ever get stuck in over-functioning, overthinking, and over-caring—especially when facing situations you cannot control?

It’s a natural trauma response: if I just do enough, maybe I can make it better.

But not everything is fixable. Not by insight. Not by action. Not even by love.

Sometimes, healing begins with radical acceptance—of powerlessness, limits, and grief. And from there, we learn to redirect our energy toward what is within reach: presence, regulation, and gentle self-compassion.

This is not giving up.
It’s letting go—to live.

#mentalhealth #therapytools #radicalacceptance #boundaries #selfcompassion #therapistsofinstagram #carerfatigue #holdingspace #griefandlove

Ever get stuck in over-functioning, overthinking, and over-caring—especially when facing situations you cannot control?

It’s a natural trauma response: if I just do enough, maybe I can make it better.

But not everything is fixable. Not by insight. Not by action. Not even by love.

Sometimes, healing begins with radical acceptance—of powerlessness, limits, and grief. And from there, we learn to redirect our energy toward what is within reach: presence, regulation, and gentle self-compassion.

This is not giving up.
It’s letting go—to live.

#mentalhealth #therapytools #radicalacceptance #boundaries #selfcompassion #therapistsofinstagram #carerfatigue #holdingspace #griefandlove

"Trauma is in the nervous system, not in the event." — Babette Rothschild

Trauma isn’t just what happened then—it’s how our body learned to survive now.
When our nervous system gets stuck in fight, flight, freeze, or fawn, we can feel anxious, numb, disconnected, or on edge—even when we’re safe.

Healing doesn’t require reliving the past.
It begins with noticing the present:
— your breath
— your posture
— your muscle tension
— your triggers

Regulation before exploration.

#traumacounselling #traumarecovery #melbourne

"Trauma is in the nervous system, not in the event." — Babette Rothschild

Trauma isn’t just what happened then—it’s how our body learned to survive now.
When our nervous system gets stuck in fight, flight, freeze, or fawn, we can feel anxious, numb, disconnected, or on edge—even when we’re safe.

Healing doesn’t require reliving the past.
It begins with noticing the present:
— your breath
— your posture
— your muscle tension
— your triggers

Regulation before exploration.

#traumacounselling #traumarecovery #melbourne

🧠 Trauma & The Brain: Why It’s Not Just “In Your Head”

Trauma doesn’t just change you—it rewires you. Neurobiologist Robert Sapolsky explains that trauma isn’t just a bad memory; it physically alters brain structures like the amygdala (fear processing), hippocampus (memory), and prefrontal cortex (decision-making).

🔬 The Science of Trauma:
✔ Hyperactive Amygdala → Increased fear & anxiety
✔ Weakened Hippocampus → Memory & emotional dysregulation
✔ Impaired Prefrontal Cortex → Struggles with impulse control & rational thinking

✨ But here’s the good news: Neuroplasticity = Healing is Possible! With therapy, mindfulness, and the right support, your brain can rewire itself.

#traumarecovery #robertsapolsky #counsellingmelbourne

🧠 Trauma & The Brain: Why It’s Not Just “In Your Head”

Trauma doesn’t just change you—it rewires you. Neurobiologist Robert Sapolsky explains that trauma isn’t just a bad memory; it physically alters brain structures like the amygdala (fear processing), hippocampus (memory), and prefrontal cortex (decision-making).

🔬 The Science of Trauma:
✔ Hyperactive Amygdala → Increased fear & anxiety
✔ Weakened Hippocampus → Memory & emotional dysregulation
✔ Impaired Prefrontal Cortex → Struggles with impulse control & rational thinking

✨ But here’s the good news: Neuroplasticity = Healing is Possible! With therapy, mindfulness, and the right support, your brain can rewire itself.

#traumarecovery #robertsapolsky #counsellingmelbourne

Even if you didn't choose the counselling at the time of your offer, you can still change your mind.

We have years of experience working with survivors of childhood sexual abuse to help them overcome their trauma symptoms.

We support you with flashbacks, nightmares, regulating your emotions, chronic anxiety, relationship issues and more...

Call or message us and we will do the paperwork required to cover the cost of 20+ sessions.

#redress #nationalredressscheme #childhoodsexualabuse

Even if you didn't choose the counselling at the time of your offer, you can still change your mind.

We have years of experience working with survivors of childhood sexual abuse to help them overcome their trauma symptoms.

We support you with flashbacks, nightmares, regulating your emotions, chronic anxiety, relationship issues and more...

Call or message us and we will do the paperwork required to cover the cost of 20+ sessions.

#redress #nationalredressscheme #childhoodsexualabuse

Authenticity requires courage, self-acceptance, and a commitment to living in alignment with our true values rather than external expectations.

#brenébrown #authenticity #counsellingmelbourne #growthmindset

Authenticity requires courage, self-acceptance, and a commitment to living in alignment with our true values rather than external expectations.

#brenébrown #authenticity #counsellingmelbourne #growthmindset

Hannah is an experienced trauma counsellor, supporting adults impacted by challenges such as trauma, complex trauma, anxiety, social anxiety, overcoming a difficult childhood, childhood sexual abuse, neglect, family violence, dissociation, addiction, and low self-esteem.

She specialises in providing psychoeducation on mindfulness, emotional and nervous system regulation, behavioural insights, and strategies to identify and manage unhelpful thought patterns and behaviours.

Her approach is eclectic and tailored, integrating modalities such as Emotion-Focused Therapy, Somatic Therapy, Cognitive Behavioural Therapy (CBT), Mindfulness Practice and Motivational Interviewing. Guided by the Blue Knot Foundation’s Practice Guidelines and inspired by leading trauma experts such as Judith Herman, Bessel van der Kolk, and Babette Rothschild, she focuses on reconnecting clients with their bodily awareness and addressing the internal alarm system often activated by trauma.

At Mend, we pride ourselves on creating a compassionate, non-judgemental, and down-to-earth environment where safety, warmth, empathy, and even humour play a vital role in the counselling space.

Get in touch if Hannah feels like the right fit for you.

Link in bio.

#counsellingmelbourne
#therapistmelbourne
#mentalhealthmelbourne

Hannah is an experienced trauma counsellor, supporting adults impacted by challenges such as trauma, complex trauma, anxiety, social anxiety, overcoming a difficult childhood, childhood sexual abuse, neglect, family violence, dissociation, addiction, and low self-esteem.

She specialises in providing psychoeducation on mindfulness, emotional and nervous system regulation, behavioural insights, and strategies to identify and manage unhelpful thought patterns and behaviours.

Her approach is eclectic and tailored, integrating modalities such as Emotion-Focused Therapy, Somatic Therapy, Cognitive Behavioural Therapy (CBT), Mindfulness Practice and Motivational Interviewing. Guided by the Blue Knot Foundation’s Practice Guidelines and inspired by leading trauma experts such as Judith Herman, Bessel van der Kolk, and Babette Rothschild, she focuses on reconnecting clients with their bodily awareness and addressing the internal alarm system often activated by trauma.

At Mend, we pride ourselves on creating a compassionate, non-judgemental, and down-to-earth environment where safety, warmth, empathy, and even humour play a vital role in the counselling space.

Get in touch if Hannah feels like the right fit for you.

Link in bio.

#counsellingmelbourne
#therapistmelbourne
#mentalhealthmelbourne

Self-regulation is a skill, not a trait! Research shows that practices like mindfulness, cognitive reframing, and habit tracking can strengthen your ability to manage emotions and behaviors. Small, consistent steps lead to long-term change.

#SelfRegulation #Neuroscience #EmotionalIntelligence

Self-regulation is a skill, not a trait! Research shows that practices like mindfulness, cognitive reframing, and habit tracking can strengthen your ability to manage emotions and behaviors. Small, consistent steps lead to long-term change.

#SelfRegulation #Neuroscience #EmotionalIntelligence

"An abnormal reaction to an abnormal situation is normal behaviour"

Revisiting a classic "A Man's Search for Meaning" by Victor E. Frankl. I was pleasantly surprised to see this quote highlighted. I wasn't a trauma counsellor when I first read this yet the quote itself must have resonated with my own experiences.

The way trauma impacts our nervous system which in turn impacts our behaviour is a normal response to an otherwise abnormal experience.

#victorfrankl
#mansseaechformeaning
#counselling
#traumarecovery

"An abnormal reaction to an abnormal situation is normal behaviour"

Revisiting a classic "A Man's Search for Meaning" by Victor E. Frankl. I was pleasantly surprised to see this quote highlighted. I wasn't a trauma counsellor when I first read this yet the quote itself must have resonated with my own experiences.

The way trauma impacts our nervous system which in turn impacts our behaviour is a normal response to an otherwise abnormal experience.

#victorfrankl
#mansseaechformeaning
#counselling
#traumarecovery

We are now offering face-to-face appointments on Tuesdays at our new location in Upper Ferntree Gully.
Sharing the space with @peakpsychologyaus, the rooms are inviting, warm and conveniently located across the road from the station.

See link in bio to visit our site and book your first session.

We are now offering face-to-face appointments on Tuesdays at our new location in Upper Ferntree Gully.
Sharing the space with @peakpsychologyaus, the rooms are inviting, warm and conveniently located across the road from the station.

See link in bio to visit our site and book your first session.

The G.I. Joe Fallacy refers to the mistaken belief that simply knowing about a psychological bias or cognitive limitation is enough to overcome it. The name comes from the old G.I. Joe cartoon’s slogan: “Knowing is half the battle.” In reality, knowing is not enough—deep-seated habits, emotions, and unconscious processes often persist despite awareness.

Moving beyond the G.I. Joe Fallacy requires more than just awareness—it takes consistent action and intentional habit-building.

#growthmindset
#selfreflection
#motivation
#counselling
#anxietyrecovery

The G.I. Joe Fallacy refers to the mistaken belief that simply knowing about a psychological bias or cognitive limitation is enough to overcome it. The name comes from the old G.I. Joe cartoon’s slogan: “Knowing is half the battle.” In reality, knowing is not enough—deep-seated habits, emotions, and unconscious processes often persist despite awareness.

Moving beyond the G.I. Joe Fallacy requires more than just awareness—it takes consistent action and intentional habit-building.

#growthmindset
#selfreflection
#motivation
#counselling
#anxietyrecovery

Has anybody ever protected your boundaries for you?
Reminded you, that you had put them in place when you've forgotten or when you weren't strong enough to enforce them.
Those are the good ones. Keep them.

#HealthyRelationships #relationshipgoals #boundaries #counselling #traumarecovery

Has anybody ever protected your boundaries for you?
Reminded you, that you had put them in place when you've forgotten or when you weren't strong enough to enforce them.
Those are the good ones. Keep them.

#HealthyRelationships #relationshipgoals #boundaries #counselling #traumarecovery

Building a strong relationship is about communication, trust, and support.

Evidence shows that couples who communicate openly, resolve conflicts positively, and support each other emotionally experience higher satisfaction and longevity.

Small actions like spending quality time, offering affection, and respecting each other’s independence can make a huge difference.

Grow together, not just as partners, but as individuals.

#HealthyRelationships #relationships #relationshipgoals
#growthmindset #selfimprovement #counselling #MelbourneTherapist #upperferntreegully

Building a strong relationship is about communication, trust, and support.

Evidence shows that couples who communicate openly, resolve conflicts positively, and support each other emotionally experience higher satisfaction and longevity.

Small actions like spending quality time, offering affection, and respecting each other’s independence can make a huge difference.

Grow together, not just as partners, but as individuals.

#HealthyRelationships #relationships #relationshipgoals
#growthmindset #selfimprovement #counselling #MelbourneTherapist #upperferntreegully

The people that loved us throughout our lives may not be the people others might expect.

"From the time you were very little, you’ve had people who have smiled you into smiling, people who have talked you into talking, sung you into singing, loved you into loving."

-Mr Rogers ❤️

#mrrogers #reflection #reflect #love #gratitude #emotionalwellbeing #emotionalregulation #counselling #melbourne

The people that loved us throughout our lives may not be the people others might expect.

"From the time you were very little, you’ve had people who have smiled you into smiling, people who have talked you into talking, sung you into singing, loved you into loving."

-Mr Rogers ❤️

#mrrogers #reflection #reflect #love #gratitude #emotionalwellbeing #emotionalregulation #counselling #melbourne

Emotional regulation isn’t about controlling your feelings; it’s about choosing how to respond to them.

According to psychologist James Gross, naming emotions can reduce their intensity and make them easier to manage.

With practice, we can strengthen our ability to navigate and respond to emotions effectively.

#jamesgross #emotionalregulation #EmotionalWellbeing #reflection #growthmindset #mentalhealth #counselling

Emotional regulation isn’t about controlling your feelings; it’s about choosing how to respond to them.

According to psychologist James Gross, naming emotions can reduce their intensity and make them easier to manage.

With practice, we can strengthen our ability to navigate and respond to emotions effectively.

#jamesgross #emotionalregulation #EmotionalWellbeing #reflection #growthmindset #mentalhealth #counselling

When children experience abuse or neglect, their survival instincts often lead them to internalise the blame. Research shows that children are biologically wired to depend on their caregivers, even when those caregivers are harmful. Believing 'I’m bad' feels safer than facing the devastating reality that the people meant to protect them may be unsafe.

Healing involves unlearning this harmful belief and understanding that the abuse was never their fault. Therapy, self-compassion, and a supportive community can help reframe these narratives and foster self-worth.

#childhoodtrauma #survivor #abusesurvivor #traumarecovery #traumahealing #traumahealingjourney #AnxietyRelief #TherapyWorks #therapymelbourne #mentalhealth

When children experience abuse or neglect, their survival instincts often lead them to internalise the blame. Research shows that children are biologically wired to depend on their caregivers, even when those caregivers are harmful. Believing 'I’m bad' feels safer than facing the devastating reality that the people meant to protect them may be unsafe.

Healing involves unlearning this harmful belief and understanding that the abuse was never their fault. Therapy, self-compassion, and a supportive community can help reframe these narratives and foster self-worth.

#childhoodtrauma #survivor #abusesurvivor #traumarecovery #traumahealing #traumahealingjourney #AnxietyRelief #TherapyWorks #therapymelbourne #mentalhealth

Setting boundaries is an important part of healing and self-care, especially for survivors of childhood abuse. Research shows that having clear, healthy boundaries can help reduce stress, improve emotional wellbeing, and create a stronger sense of safety and empowerment.

You have the right to say no, to put your mental and physical health first, and to protect your energy. Boundaries aren’t about shutting others out—they’re about making space for what truly supports your growth and healing.

Your wellbeing matters, and every time you set a boundary, you’re honouring your worth.

For support, see link in bio.

#traumarecovery
#TraumaHealing
#dailyaffirmation
#affirmations
#anxietyrecovery
#MentalHealthMatters
#SelfCare
#positivity
#wellness
#anxiety

Setting boundaries is an important part of healing and self-care, especially for survivors of childhood abuse. Research shows that having clear, healthy boundaries can help reduce stress, improve emotional wellbeing, and create a stronger sense of safety and empowerment.

You have the right to say no, to put your mental and physical health first, and to protect your energy. Boundaries aren’t about shutting others out—they’re about making space for what truly supports your growth and healing.

Your wellbeing matters, and every time you set a boundary, you’re honouring your worth.

For support, see link in bio.

#traumarecovery
#TraumaHealing
#dailyaffirmation
#affirmations
#anxietyrecovery
#MentalHealthMatters
#SelfCare
#positivity
#wellness
#anxiety

Trauma often disrupts our sense of safety, leaving us feeling hyper-vigilant or disconnected from our own needs.

Babette Rothschild, in The Body Remembers, emphasizes the importance of reclaiming a sense of control by tuning into the body’s signals and setting boundaries that align with our comfort.

When we start respecting these signals, we lay the foundation for restoring safety—not externally, but internally. Healing begins when we trust ourselves enough to listen and act accordingly.

#traumarecovery #trauma #somatichealing #growthmindset #anxietymeme #mentalhealth
#counsellingmelbourne
#Resilience #EmotionalSupport #MentalHealthMatters #BuildingStrength #Empathy #SelfCompassion #ToxicPositivity #GrowthMindset #AdamGrant #MentalWellness #MindsetMatters #EndTheStigma #YouAreNotAlone #CommunityCare #EmotionalWellbeing #Adaptability #mentalhealth #traumarecovery #anxiety #anxietytips
#anxietyrecovery

Trauma often disrupts our sense of safety, leaving us feeling hyper-vigilant or disconnected from our own needs.

Babette Rothschild, in The Body Remembers, emphasizes the importance of reclaiming a sense of control by tuning into the body’s signals and setting boundaries that align with our comfort.

When we start respecting these signals, we lay the foundation for restoring safety—not externally, but internally. Healing begins when we trust ourselves enough to listen and act accordingly.

#traumarecovery #trauma #somatichealing #growthmindset #anxietymeme #mentalhealth
#counsellingmelbourne
#Resilience #EmotionalSupport #MentalHealthMatters #BuildingStrength #Empathy #SelfCompassion #ToxicPositivity #GrowthMindset #AdamGrant #MentalWellness #MindsetMatters #EndTheStigma #YouAreNotAlone #CommunityCare #EmotionalWellbeing #Adaptability #mentalhealth #traumarecovery #anxiety #anxietytips
#anxietyrecovery

Hi, I'm Hannah, a dedicated therapist at MEND Melbourne, here to support your journey toward healing and growth.

#MENDMelbourne #TherapistIntroduction #MentalHealthSupport #OnlineCounselling #HealingJourney #MentalWellness #InclusiveTherapy #NeuroAffirming #GenderAffirming #TraumaInformed #MentalHealthMatters #SelfCare #EmotionalWellbeing #MelbourneTherapist #AustralianCounselling #MentalHealthAwareness #EndTheStigma #SupportAndHealing #TherapyWorks #MindfulLiving #ResilienceBuilding #CompassionateCare #PersonalGrowth #WellbeingJourney #MentalHealthAdvocate #HolisticHealing #Empowerment #SafeSpace #TherapeuticSupport #YourMentalHealthMatters"

Hi, I'm Hannah, a dedicated therapist at MEND Melbourne, here to support your journey toward healing and growth.

#MENDMelbourne #TherapistIntroduction #MentalHealthSupport #OnlineCounselling #HealingJourney #MentalWellness #InclusiveTherapy #NeuroAffirming #GenderAffirming #TraumaInformed #MentalHealthMatters #SelfCare #EmotionalWellbeing #MelbourneTherapist #AustralianCounselling #MentalHealthAwareness #EndTheStigma #SupportAndHealing #TherapyWorks #MindfulLiving #ResilienceBuilding #CompassionateCare #PersonalGrowth #WellbeingJourney #MentalHealthAdvocate #HolisticHealing #Empowerment #SafeSpace #TherapeuticSupport #YourMentalHealthMatters"

Resilience isn’t about ignoring pain or putting on a brave face—it’s about navigating challenges with the right tools and support. Research highlights key factors that build resilience:

🧠 Emotional support: Feeling understood and validated by others.
🌟 A sense of purpose: Finding meaning, even in tough times.
🔄 Adaptability: Learning to adjust to change and uncertainty.
💪 Self-compassion: Being kind to ourselves when things go wrong.

As Adam Grant reminds us, resilience grows when people feel supported.

#Resilience #EmotionalSupport #MentalHealthMatters #BuildingStrength #Empathy #SelfCompassion #ToxicPositivity #GrowthMindset #AdamGrant #MentalWellness #MindsetMatters #EndTheStigma #YouAreNotAlone #CommunityCare #EmotionalWellbeing #Adaptability #mentalhealth #traumarecovery #anxiety #anxietytips
#anxietyrecovery

Resilience isn’t about ignoring pain or putting on a brave face—it’s about navigating challenges with the right tools and support. Research highlights key factors that build resilience:

🧠 Emotional support: Feeling understood and validated by others.
🌟 A sense of purpose: Finding meaning, even in tough times.
🔄 Adaptability: Learning to adjust to change and uncertainty.
💪 Self-compassion: Being kind to ourselves when things go wrong.

As Adam Grant reminds us, resilience grows when people feel supported.

#Resilience #EmotionalSupport #MentalHealthMatters #BuildingStrength #Empathy #SelfCompassion #ToxicPositivity #GrowthMindset #AdamGrant #MentalWellness #MindsetMatters #EndTheStigma #YouAreNotAlone #CommunityCare #EmotionalWellbeing #Adaptability #mentalhealth #traumarecovery #anxiety #anxietytips
#anxietyrecovery

Studies on trauma recovery show that waiting for others to take accountability can reinforce feelings of helplessness and keep you stuck in the pain.

Experts like Dr. Bessel van der Kolk ('The Body Keeps the Score') emphasize the importance of reclaiming your own power by focusing on self-regulation, boundaries, and personal growth.

Healing is an inside job—your journey doesn’t depend on their recognition.

#TraumaRecovery #HealingJourney #MentalHealthMatters #MelbourneCounselling #OnlineTherapyAustralia #AustralianCounsellor #EmotionalWellbeing #GenerationalHealing #TherapyWorks #ResilienceBuilding #TheBodyKeepsTheScore #InnerGrowth #SelfEmpowerment #MentalHealthAwareness #AussieWellness #MindfulLiving #TraumaHealing #MelbourneTherapist #SupportAndHealing

Studies on trauma recovery show that waiting for others to take accountability can reinforce feelings of helplessness and keep you stuck in the pain.

Experts like Dr. Bessel van der Kolk ('The Body Keeps the Score') emphasize the importance of reclaiming your own power by focusing on self-regulation, boundaries, and personal growth.

Healing is an inside job—your journey doesn’t depend on their recognition.

#TraumaRecovery #HealingJourney #MentalHealthMatters #MelbourneCounselling #OnlineTherapyAustralia #AustralianCounsellor #EmotionalWellbeing #GenerationalHealing #TherapyWorks #ResilienceBuilding #TheBodyKeepsTheScore #InnerGrowth #SelfEmpowerment #MentalHealthAwareness #AussieWellness #MindfulLiving #TraumaHealing #MelbourneTherapist #SupportAndHealing

Feeling overwhelmed or anxious?

Research shows that grounding techniques, like the 5-4-3-2-1 method, can effectively reduce stress and bring you back to the present moment. Here’s how it works:

Identify verbally or mentally:

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

This sensory-based approach activates your parasympathetic nervous system, helping to calm your mind and body. 🌿 Studies confirm that grounding can improve emotional regulation and decrease feelings of distress.

Save this as a tool for when anxiety strikes, and let us know in the comments if you’ve tried it!

#EvidenceBased #MentalHealthMatters #GroundingTechniques #54321Method #AnxietyRelief #Mindfulness #StressReduction #HealingJourney #CopingSkills #EmotionalWellness #TraumaRecovery #SelfCareTips #MentalHealthSupport #ResearchBased #StayPresent #melbournecounselling #melbourne

Feeling overwhelmed or anxious?

Research shows that grounding techniques, like the 5-4-3-2-1 method, can effectively reduce stress and bring you back to the present moment. Here’s how it works:

Identify verbally or mentally:

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

This sensory-based approach activates your parasympathetic nervous system, helping to calm your mind and body. 🌿 Studies confirm that grounding can improve emotional regulation and decrease feelings of distress.

Save this as a tool for when anxiety strikes, and let us know in the comments if you’ve tried it!

#EvidenceBased #MentalHealthMatters #GroundingTechniques #54321Method #AnxietyRelief #Mindfulness #StressReduction #HealingJourney #CopingSkills #EmotionalWellness #TraumaRecovery #SelfCareTips #MentalHealthSupport #ResearchBased #StayPresent #melbournecounselling #melbourne

At MEND Melbourne, we offer evidence-based online counselling services tailored to support adults facing challenges such as trauma, anxiety, surviving childhood abuse and relationship issues. Our inclusive approach is both neuro-affirming and gender-affirming, ensuring a safe and supportive environment for all. Connect with our compassionate therapists and take the first step towards healing and personal growth.

📞 Call us at 0415 202 251

📧 Email: mendmelbourne@gmail.com

🌐 Visit our website: mendmelbourne.com.au

#OnlineCounselling #MentalHealthSupport #InclusiveTherapy #MENDMelbourne #counsellingmelbourne #mentalhealth #psychotherapy

At MEND Melbourne, we offer evidence-based online counselling services tailored to support adults facing challenges such as trauma, anxiety, surviving childhood abuse and relationship issues. Our inclusive approach is both neuro-affirming and gender-affirming, ensuring a safe and supportive environment for all. Connect with our compassionate therapists and take the first step towards healing and personal growth.

📞 Call us at 0415 202 251

📧 Email: mendmelbourne@gmail.com

🌐 Visit our website: mendmelbourne.com.au

#OnlineCounselling #MentalHealthSupport #InclusiveTherapy #MENDMelbourne #counsellingmelbourne #mentalhealth #psychotherapy

Looking for a new year's resolution to improve mental health that is supported by science?

Boost your well-being with these evidence-based strategies from Dr. Laurie Santos:

🌿 Move your body
🌿 Start a gratitude journal
🌿 Prioritise quality sleep
🌿 Reach out to a friend
🌿 Practice mindfulness

Small changes can lead to big transformations in your mental health!

Have a listen to The Happiness Lab podcast for more information.

#MentalHealthAwareness #SelfCareTips #HealingJourney #EmotionalWellness #TraumaRecovery #GratitudePractice #MindfulLiving #MentalHealthMatters #SelfGrowth #ScienceOfHappiness #WellnessJourney #lauriesantos
#happinesslab #anxiety #therapymelbourne #MelbourneTherapist
#MelbourneCounselling

Looking for a new year's resolution to improve mental health that is supported by science?

Boost your well-being with these evidence-based strategies from Dr. Laurie Santos:

🌿 Move your body
🌿 Start a gratitude journal
🌿 Prioritise quality sleep
🌿 Reach out to a friend
🌿 Practice mindfulness

Small changes can lead to big transformations in your mental health!

Have a listen to The Happiness Lab podcast for more information.

#MentalHealthAwareness #SelfCareTips #HealingJourney #EmotionalWellness #TraumaRecovery #GratitudePractice #MindfulLiving #MentalHealthMatters #SelfGrowth #ScienceOfHappiness #WellnessJourney #lauriesantos
#happinesslab #anxiety #therapymelbourne #MelbourneTherapist
#MelbourneCounselling

Affirmation

Trauma doesn’t define who you are—it’s a part of your story, not your whole identity. Evidence suggests that focusing on growth and self-compassion can reshape how we perceive our past, empowering us to move forward with strength and resilience. 💛

#Affirmations #TraumaRecovery #HealingJourney #SelfGrowth #EmotionalHealing #TraumaInformedCare #TherapyWorks #ResilienceBuilding #MentalHealthAwareness #HealingStartsHere

Affirmation

Trauma doesn’t define who you are—it’s a part of your story, not your whole identity. Evidence suggests that focusing on growth and self-compassion can reshape how we perceive our past, empowering us to move forward with strength and resilience. 💛

#Affirmations #TraumaRecovery #HealingJourney #SelfGrowth #EmotionalHealing #TraumaInformedCare #TherapyWorks #ResilienceBuilding #MentalHealthAwareness #HealingStartsHere

Journal Prompt

What challenges did you overcome last year?
What did they teach you about yourself?

The good, the bad, the unhelpful, the useful.

#mentalhealth
#anxietyrelief
#journalinspiration
#reflection
#journal
#selfreflection
#therapy
#selfcare
#counsellingmelbourne

Journal Prompt

What challenges did you overcome last year?
What did they teach you about yourself?

The good, the bad, the unhelpful, the useful.

#mentalhealth
#anxietyrelief
#journalinspiration
#reflection
#journal
#selfreflection
#therapy
#selfcare
#counsellingmelbourne

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neuro affirming.
gender affirming.
inclusive.

We acknowledge the Traditional Custodians of the land on which we live and work, the Wurundjeri Woi Wurrung people of the Kulin Nation. We pay our respects to Elders past and present and recognise their enduring connection to this land, its waters, and culture.

We honour the strength, wisdom, and resilience of Aboriginal and Torres Strait Islander peoples and acknowledge the profound and lasting impacts of colonisation, including generational trauma and the devastation caused by policies of dispossession, forced removal, and systemic injustice.

In this space, we also acknowledge the deep scars left by childhood sexual abuse and other forms of trauma within First Nations communities, compounded by historical and intergenerational pain. We commit to listening, learning, and working alongside First Nations peoples to foster healing, respect, and meaningful reconciliation.

May this acknowledgement remind us of our shared responsibility to nurture a future of justice, equity, and hope.

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