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Radical Acceptance involves accepting the reality of a situation, without judgement or resisting against painful emotions or circumstances. When we refuse to accept challenging circumstances it amplifies the pain, in difficult times we might have self talk that says things like 'I can't stand this', 'this is not okay' and 'this shouldn't be happening'. We can spend a lot of time and energy refusing to accept what cannot be changed. Radical Acceptance is an Active Stance In times of stress we may consciously or unconsciously believe that accepting something means we are weak or powerless or happy with the situation. However, Radical Acceptance doesn't mean we approve of a situation, it means we accept its existence, which then leads to emotional relief. Radical Acceptance is an active stance that facilitates change by helping regulate emotions and solve problems. We might still feel disappointment, sadness or fear, but we avoid compounding these emotions with the added burden of non-acceptance. The core idea is that suffering comes from fighting reality rather than the pain itself. By no longer resisting what is outside your control, you can redirect your mental and emotional energy to make proactive changes. For example, in the infographic below, once we release fighting the situation (it's raining), we can put our energy towards finding a solution - getting an umbrella or changing plans from a picnic in the park to going to the movies.  Infographic showing the psychological strategy of Radical Acceptance Steps to Radical Acceptance: In the height of stress, Radical Acceptance can feel impossible. Here are some steps we can use when we are trying to move from resistance to acceptance: Imagine what acceptance looks like and what resistance looks like When Radical Acceptance feels impossible, try to imagine both being accepting of a situation or continuing to not accept the situation. In the example in the above Radical Acceptance infographic, this imagination exercise might look like this: Acceptance: limiting worry thoughts, brainstorm many different possible options - stay home, get an umbrella, change the plans from a picnic to the movies, imagining acting out the different options. Non Acceptance: spending time thinking and worrying about how bad the situation is, being stuck in only one 'right' way or outcome and not exploring other possibilities, continuing to feel stuck and frustrated, continuing to believe the thoughts and interpretations about the situation and feeling pain from those meanings. Ask yourself to imagine alternative pathways - for example, 'if I were accepting of this situation, what steps could I consider taking?' Even if you aren't ready to take steps yet, simply knowing there are choices in your response can help with getting unstuck, or knowing what steps you may take when you feel ready, bridges the gap between action and inaction. Try to imagine the alternative pathways in detail. Brainstorm and visualise mini steps Once you have explored possible alternative pathways, break each pathway down into mini steps. It can help to use this free Newcastle counselling printable goal ladder , or draw your own, to list all the mini steps. Visualise someone else's response to the situation Pick a few different people, and imagine how they may respond, include some humorous responses as well, or even a fictional character. Be sure to include a few people who align with your values or inspire you. Give yourself time and validate validate validate Like all psychological strategies and emotional regulation skills, new skills take time and practice and Radical Acceptance is no exception. Be sure to give yourself the space and time to validate where are you are at, before rushing to fix/change/control/ or avoid discomfort. Kristen, local Newcastle counsellor and Accredited Mental Health Social Worker Are you interested in psychological strategies, personal growth, increased emotional regulation skills and relief from emotional pain? Read more about Kristen , local Newcastle counsellor or book online today.

Mental health affects everyone, yet men's mental health often remains hidden behind silence and stigma. Despite growing awareness around mental health, men face unique challenges that can make it harder for men to seek help and receive the support needed. This blog post explores why men's mental health is frequently overlooked, whether men are more likely to experience mental health issues, the reasons behind hesitation to seek help, and why tailored treatment plans matter. We also highlight how Kristen Fraser, a Private Practice Therapist and Mental Health Social Worker at Newcastle Counselling, supports men on their mental health journey. Why Is Men's Mental Health Often Overlooked? Men’s mental health has long been overshadowed by societal expectations and stereotypes. Traditional views often paint men as strong, self-reliant, and emotionally reserved. These ideas discourage men from expressing vulnerability or admitting to struggles with mental health. As a result, many men suffer in silence, and their mental health needs go unnoticed. Healthcare systems and mental health campaigns have historically focused more on women’s mental health, partly because women are more likely to seek help and report symptoms. This imbalance means men’s mental health issues can be underdiagnosed or misunderstood. For example, men may show signs of depression through irritability or anger rather than sadness, which can lead to misinterpretation by healthcare providers. The stigma around mental health in men also plays a role. Men may fear being judged as weak or less masculine if they admit to emotional difficulties. This stigma creates a barrier to open conversations about mental health, both in personal relationships and in professional settings. Understanding Men's Mental Health Challenges: Are Men More Likely to Experience Mental Health Issues? Research shows that men and women experience mental health issues differently, but men are not necessarily more likely to have mental health problems overall. However, men are at higher risk for certain conditions and outcomes, such as substance abuse, suicide, and antisocial behaviour. Statistics reveal that men die by suicide at a rate three to four times higher than women (source Suicide Prevention Australia ) in many countries. This alarming fact highlights the severity of untreated mental health problems in men. Men may also be more prone to externalizing their distress through risky behaviors rather than seeking emotional support. Depression and anxiety affect men as well, but men often underreport symptoms or mask them with anger, aggression, or withdrawal. This can make it harder to identify and treat mental health issues early. Reasons Why Men May Hesitate to Seek Help Several factors contribute to men’s hesitation to seek mental health support: Cultural Expectations : Many men grow up with messages that they should be tough and handle problems on their own. Asking for help can feel like admitting failure. Fear of Stigma : Concerns about being judged by family, friends, or colleagues can prevent men from opening up about their struggles. Lack of Awareness : Men may not recognise the signs of mental health issues or may believe their feelings are normal and temporary. Limited Access to Male-Friendly Services : Some mental health services may not feel welcoming or tailored to men’s needs, discouraging them from engaging. Communication Styles : Men might find it difficult to express emotions verbally, making traditional talk therapy less appealing. These barriers mean many men delay seeking help until their symptoms become severe, which can worsen outcomes. The Importance of a Tailored Mental Health Treatment Plan for Men Men benefit from mental health treatment plans designed to address their specific needs and challenges. A tailored approach considers how men experience and express mental health issues differently from women. Key elements of effective treatment for men include: Building Trust and Safety : Creating a space where men feel comfortable sharing without judgment is essential. Practical and Action-Oriented Therapy : Many men respond well to therapies that focus on problem-solving and skill-building rather than only emotional exploration. Kristen Fraser, local Newcastle Counsellor specialises in brief solution focussed therapy , motivational interviewing , cognitive behavioural therapy and practical strategies . "It is not only the strategy, but making sure the strategy fits for that individual's lifestyles, preferences and tendencies - it needs to be tailored to the client" says Kristen . Addressing Stigma Directly : Helping men understand that seeking help is a sign of strength can reduce shame. Incorporating Physical Activity and Lifestyle Changes : Exercise and healthy habits can improve mental health and appeal to men who prefer active coping strategies. Flexible Communication Options : Offering alternatives like online sessions, group therapy, or brief check-ins can make support more accessible. Kristen says "it doesn't always need to be traditional talk therapy one on one with a mental health clinician, lots of men respond well to ' walk and talk' therapy options or more community based support like Talk2MeBro . Talk2MeBro holds free local Newcastle events where men and women can meet up and connect and empower people to reduce stigma and talk about mental health. Kristen says "a combination of support can also not only reduce the isolation that men can experience with mental health, but having tailored treatment plans also increase the chances that men will engage with therapy and experience positive outcomes" . Kristen Fraser Private Practice Therapist at Counselling Newcastle standing in the reception talking about understanding men's mental health. Studies Show an Increased Use of Mental Health Services by Men There has been an increase in men seeking therapy for mental health in recent years. Greater public awareness, reduced stigma, and more open conversations around mental health have encouraged more men to reach out for support. Government funding that goes towards national support like Beyond Blue and R U Ok Day , as well as local community groups like Talk2MeBro based in Newcastle NSW that connect people to talk about mental health have played an important part in reducing stigma and making it easier for people to access mental health services. While men have historically been less likely than women to seek help for mental health concerns, recent trends indicate a positive shift towards recognising the importance of mental wellbeing and accessing professional assistance. Despite progress, roughly 63% of men do not reach out for support when needed. Around 3 in 10 men accessed Mental Health Treatment Plans between 2-12 and 2021 according to the Australian Institute of Family Studies . Between 2020 and 2022 12.9% of men saw a health professional about their mental health compared with 21.6% of women according to the Australian Bureau of Statistics . "It is really great to see the increase in men using mental health services, and I certainly enjoy working with men in the therapy room and seeing them thrive, but we still have a way to go to reduce barriers for men reaching out" says Kristen. How Kristen Fraser Supports Men with Mental Health Kristen Fraser, Private Practice Therapist and Mental Health Social Worker at Newcastle Counselling, understands the unique challenges men face when dealing with mental health. She offers compassionate, personalised support that helps men break through stigma and find effective ways to cope. Kristen’s approach includes creating an environment where men feel comfortable, and can relate, to encourage honest conversations. Kristen is great at helping men identify their strengths and build on from them to overcome challenges. Kristen is particularly skilled at collaborating to develop coping strategies that are tailored to fit lifestyle and goals. Men who work with Kristen often report feeling more understood and empowered to take control of their mental health. Moving Forward with Understanding Men's Mental Health Challenges Men’s mental health deserves more attention and care. Recognising the unique challenges men face and providing tailored support can save lives and improve wellbeing. If you or someone you know is struggling, reaching out to a professional like Kristen Fraser can be a crucial step. Breaking the silence around men’s mental health starts with open conversations, reducing stigma, and creating services that meet men where they are. Everyone benefits when men feel supported to express their emotions and seek help. If you want to learn more or find support, consider contacting a mental health professional who understands men’s needs. Taking that first step can lead to lasting positive change. If you're ready to improve your wellbeing book online with Kristen today.

Social media plays a huge role in teens’ lives today. It offers opportunities to connect, learn, and express themselves. But it also brings risks like cyberbullying, misinformation, and excessive screen time. Parents often feel unsure about how to guide their teens safely through this digital world. This post shares practical tips for parents for teens on social media that balance protection with skill-building. The goal is to help teens use social media in a healthy way while respecting their growing independence. Tips for parents for teens entering into social media Be Friends in Real Life and Know Their Online Friends One of the most effective ways to support your teen on social media is to be genuinely connected in real life. This means spending quality time together and building trust. When your teen knows you are a friend and not just an authority figure, they are more likely to share their online experiences openly. Ask your teen to introduce you to their friends in person. If they talk about someone they follow or chat with online, they should be able to explain how they know that person in real life. This helps you understand their social circle and spot any red flags early. For example, if your teen follows someone famous or an influencer, ask what they like about that person. If they follow peers, encourage them to meet up in safe, supervised settings. This connection between online and offline friendships strengthens your teen’s social skills and reduces risks from strangers. Choose Positive People and Content to Follow The people and pages your teen follows shape their online experience. Negative or toxic content can harm their self-esteem and mental health. Encourage your teen to follow positive, inspiring accounts that promote kindness, creativity, and learning. Bec Sparrow, a well-known advocate for healthy social media use, has compiled lists of positive influencers and creators suitable for teens . These lists include people who share uplifting messages, educational content, and realistic views of life. Reviewing such lists together can help your teen discover good role models online. Suggest your teen unfollow or mute accounts that spread negativity or unrealistic standards. Explain that social media should be a place that supports their growth, not one that drains their energy or confidence. An even more impactful approach is to demonstrate to your teen how you mute or unfollow accounts that don't align with your values, and then discuss your decisions and the reasons behind them during dinner conversations. Set Screen Time Limits to Protect the Brain Excessive screen time can lead to what some call “brain rot” — reduced attention span, poor sleep, and increased anxiety. Setting clear limits on social media use helps teens maintain balance in their lives. Work with your teen to agree on reasonable daily or weekly screen time limits. Many devices and apps now have built-in tools to track and restrict usage. Use these features to support your agreements. For example, you might agree on no social media during meals, homework time, or one hour before bed. Encourage your teen to take regular breaks and engage in offline activities like sports, reading, or hobbies. Setting limits is not about punishment but about helping your teen develop self-control and healthy habits. When teens learn to manage their time well, they gain skills that benefit them beyond social media. In the same way, we serve as the best role models for our teenagers, so by demonstrating healthy screen time and habits that make it easier to limit doom scrolling, we effectively encourage the entire family to maintain healthy practices. Talk Openly About Online Challenges Social media can expose teens to cyberbullying, misinformation, and peer pressure. Create a safe space where your teen feels comfortable discussing these challenges without fear of judgment. Ask open-ended questions like: What do you enjoy most about social media? Have you seen anything online that made you uncomfortable? How do you handle negative comments or messages? Listen carefully and validate their feelings. Share your own experiences or stories you’ve heard to show empathy. If your teen encounters bullying or harmful content, help them report it and block the offenders. Teaching your teen critical thinking skills is also important. Help them evaluate the accuracy of information and recognize when posts are meant to manipulate or mislead. Encourage Privacy and Security Awareness Teens often share a lot online without realizing the consequences. Teach them to protect their privacy by: Using strong, unique passwords Keeping personal information like address and phone number private Adjusting privacy settings on social media accounts Thinking before posting photos or comments that could affect their reputation Explain that once something is online, it can be hard to remove. Encourage them to pause and consider how a post might be seen by others, including future employers or schools. Support Skill Development for Safe Social Media Use Instead of just restricting social media, help your teen build skills to navigate it safely. This includes: Managing time and avoiding distractions Communicating respectfully online Recognizing and avoiding scams or harmful trends Creating positive content that reflects their values You can find online workshops, school programs, or community groups that teach digital literacy . Participating together can make learning fun and strengthen your relationship. Key Tips for Parents of Teens Using Social Media Connect with your teen on social media platforms Ensure your teen knows their online friends personally and can explain their connection Encourage following positive influences Implement screen time restrictions to prevent excessive use Demonstrate good practices and engage in open discussions about social media decisions and limits Helping your teen thrive on social media means combining protection with empowerment. By being a real-life friend, guiding their choices, setting limits, and encouraging open conversations, you build a foundation of trust and skills. These tips for parents for teens on social media create a safer, healthier online experience that supports your teen’s growth.

Every year, millions of people set New Year’s resolutions with hopes of improving their lives. Yet, by mid-year, or even a few weeks later, many find those goals abandoned or forgotten. What if there was a better way to approach the new year? One that leads to deeper satisfaction and lasting change? Instead of focusing on specific goals, shifting attention to personal values can provide a clearer, more meaningful path forward. Values act as a compass, guiding decisions and behaviours in a way that aligns with who we truly are. This post explores the difference between values and goals, shares insights from psychology on why values matter, and offers a practical tool to help you identify and live your core values in 2026. Understanding the Difference Between Values and Goals Many people confuse values with goals, but they serve very different purposes. Goals are specific, measurable, and time-bound. Examples include losing a certain number of kilograms, reading 12 books, or saving a certain amount of money. They have a clear finish line. Values are the underlying principles or beliefs that shape how you live. Examples include kindness, curiosity, integrity, or balance. Values don’t have an endpoint; they guide ongoing behaviour and choices. Goals answer the question: What do I want to achieve? Values answer the question: Who do I want to be? Because goals are finite, they can sometimes feel restrictive or disappointing if unmet. Values, on the other hand, provide a steady foundation that supports growth and fulfilment regardless of specific outcomes. Why Focusing on Values Leads to More Meaningful Change Dr. Emily Harper, a clinical psychologist specialising in motivation and behaviour change, explains that values create a sense of purpose that fuels sustainable habits. She says: “When people connect their actions to deeply held values, they experience greater motivation and resilience. Values help individuals navigate setbacks because the focus is on living authentically, not just ticking off a checklist.” Research supports this view. Studies show that people who clarify their values before setting goals are more likely to stick with positive changes over time. Values-based living encourages self-compassion and flexibility, reducing the all-or-nothing mindset often triggered by traditional resolutions. How to Identify Your Core Values for 2026 To start living by your values, you first need to identify what matters most to you. Often we have multiple values in different areas of our lives, but we can only focus on one value at a time. It can help to focus on just one value or word to be your guiding lens for 2026. Here are a few ways you might find your Word for 2026: Reflect on Peak Moments Think about times when you felt truly fulfilled or proud. What values were present in those moments? Reflect on the previous year What did the previous year have too much of or not enough of? What would you like more of in 2026? If you get to the end of 2026, what would you have liked the year to hold? Start with things you've already started that feel good Perhaps you want 2026 to hold more time with family and you have already started scheduling some family events or activities, or perhaps you've started taking your lunch break at work, depending on what value or lens resonates with you, these activities could be linked to the word 'connection'. For example, taking your lunch break could mean you have time to smile and have some moments with colleagues, and more events with family, means more connection time. Or perhaps these two activities symbolise slowing down, making time for things that matter, in which case your word for 2026 might be 'slowing down'. Define What Each Value Means to You For example, if “balance” is a value, what does balance look like in your daily life? Use the free printable Word for 2026 to list a couple of dot points of how you are already making space for your value, or brainstorm a way you could live this value. Living Your Values: Practical Steps and Examples Once you know your Word for 2026, brainstorm ways to express this word in everyday life. Here are some examples: Value: Compassion Volunteer regularly, practice active listening with friends, or donate to causes you care about. Value: Growth Take a course, read books on topics that interest you, or seek feedback to improve skills. Value: Health Prioritize sleep, prepare nutritious meals, or schedule regular physical activity. Value: Connection Schedule weekly calls with family, join community groups, or plan social activities. A journal open to a values identification worksheet with a pen and tea cup nearby Free Printable Template to Discover and Apply Your Values To help keep your value/word/lens for 2026 top of mind, I’ve created a free printable template for 2026. This template can serve as a prompt to reflect and find a value/word that resonates with you for 2026, and brainstorm some ways you've already started, or want to hold space for in 2026. You can download the template here: Download Your Free Printable Word for 2026. Having this printed and handy helps keep your values front and centre, making it easier to make choices that align with who you want to be. Word for 2026, a free counselling Newcastle printable. This template is a helpful lens to ensure your 2026 holds what you want it to. Reflecting on Progress and Building Momentum Take a moment to think about any steps you’ve already taken this year that align with your values. Maybe you’ve: Reached out to an old friend, showing your value of connection Started a mindfulness practice, reflecting your value of calm or presence Said no to something, showing your value of slowing down or regulation Recognizing these actions reinforces your commitment and builds confidence. From here, you can plan small, manageable next steps that deepen your values-based living. Creating a Fulfilling Year Ahead Choosing values over resolutions shifts the focus from external achievements to internal growth. This approach encourages kindness toward yourself and flexibility in your journey. Instead of feeling pressured to meet rigid goals, you create space to live authentically and meaningfully. As you move into 2026, remember that values are your steady guide. They help you navigate challenges and celebrate progress, no matter how big or small. Feeling uncertain on where to start? Get tailored support If you would like more tailored support around emotional wellbeing, resilience, values and self esteem, reach out for a Newcastle counselling appointment today. It has never been easier to book online for face to face counselling in Newcastle or telehealth.

EAP (Employee Assistance Program) counselling in Newcastle provides professional support services to employees dealing with personal or work-related issues. This service is designed to enhance the overall well-being of employees, helping them to cope with stress, mental health concerns, and other challenges. Whether you are looking for EAP Counselling in Newcastle or wanting to understand the employee assistance program in general, this article covers common questions. How does EAP Counselling work? How to Access EAP Counselling Most organizations have an arrangement with an EAP provider for employees. Some smaller organizations may not have an arrangement but will pay for a limited number of therapy sessions for employees as required. Choosing a local EAP counselling service can be done collaboratively between the employer and employee and will take into account the presenting issues, clinician skillset and training, availability, and employee needs and preferences. Accessing EAP counselling is straightforward. Employees typically need to contact their HR department or the designated EAP provider within their organization. Information about your organisation's EAP provider could be available on the intranet or other communication platforms. Many organizations offer a 24/7 helpline or an online portal where employees can request support confidentially. Entitlement to EAP Counselling Sessions The number of EAP sessions an employee is entitled to typically depends on the contract between the organization and the EAP provider, with most agreements offering between 3 and 8 sessions. If an employee feels the need for additional sessions beyond the initial allocation, they should contact their HR department to discuss the possibility of an extension. In cases of crisis or urgent need, employees may utilize the emergency escalation service provided by the EAP as an interim solution while seeking longer-term support options. EAP Counselling: How Payment Works Using EAP services typically does not require you to pay or sign extensive paperwork. EAP services are usually free for employees, as they are covered by the employer. The payment for your EAP counselling session is managed between your employer and the EAP provider. The main administrative task you might encounter is booking the appointment, which can often be done directly through the EAP provider. This process is designed to be straightforward and convenient to ensure that employees can easily access the support they need without additional burdens. EAP and Confidentiality Confidentiality is a cornerstone of EAP counselling services. All sessions and communications between the employee and the counsellor are strictly confidential. Details of the sessions are not disclosed to the employer or any third party without the explicit consent of the employee, ensuring privacy and trust. However, as with all mental health counselling, there are limits to confidentiality. These limits are outlined in online consent forms prior to your first appointment and explained by your EAP counsellor at the beginning of your initial session. Generally, there are three main exceptions to confidentiality for EAP or any kind of mental health counselling. Firstly, if clinical case notes are subpoenaed by court. Secondly, if a person is at risk of hurting themselves or others. Lastly, if a young person is at risk of harm. Understanding these exceptions is crucial to maintaining transparency and trust in the counselling process and helping employees to make informed decisions. What to Expect in Your First EAP Appointment Your first EAP appointment is designed to be a comfortable and supportive introduction to the counselling process. Here is what you can generally expect: Initial Assessment: During your first session, the counsellor will conduct an initial assessment to understand your current situation, concerns, and goals for counselling. This involves discussing your personal and work-related issues to tailor the support to your specific needs. Confidentiality Discussion: The counsellor will explain the confidentiality policies and boundaries, ensuring you feel secure and informed about how your information will be handled. Goal Setting: Together, you and the counsellor will identify the primary areas you wish to address. This collaborative approach helps in creating a focused and effective counselling plan. Session Structure: The counsellor will outline the structure of the sessions, including frequency and duration, to give you a clear understanding of what to expect moving forward. Support and Resources: You will also be provided with information about additional resources and support options such as supplementary reading or worksheets, support groups, online tools or longer term support pathways. Remember, the first appointment is a chance to establish rapport with your counsellor and set the stage for a productive and therapeutic relationship. Feel free to ask any questions or express any concerns you may have during this initial session. Choosing Your Own EAP Provider In some cases, employees may have the option to choose their own provider from a list of approved EAP counsellors. This flexibility allows employees to select a counsellor they feel comfortable with, enhancing the effectiveness of the support they receive. EAP counselling services also recognize that the initial choice of a counsellor may not always result in a perfect match. You might have chosen a clinician but found after the first appointment or two that it wasn’t a good fit, in which case you can always try a different EAP counsellor. This flexibility ensures that employees can find a professional they feel comfortable with, which is essential for effective counselling. There are times when you might want more control over the EAP clinician or provider. For example, your organisation’s EAP provider does not have any Face to Face appointments available in your area, or there is a longer waiting period for an appointment than the circumstances require. If you are based in the Hunter area, you might consider asking your employer to pay for a set number of EAP sessions with a local Newcastle counselling service that provides EAP that can meet your needs with a Face to Face counselling appointment or an earlier telehealth appointment if your EAP provider is unable to accommodate your needs. EAP services are designed to be flexible and responsive to the diverse needs of employees. Thus, employers often recognize the importance of providing access to timely and convenient support. Discussing your preferences and the availability of local services with your HR department can lead to a more personalized and immediate counselling experience. EAP vs. Paying Privately When deciding between using EAP services or paying privately for counselling, consider the following: Cost: EAP services are usually free for employees, making them a cost-effective option. Confidentiality: Both EAP and private counselling services maintain strict confidentiality. Letters and Report Writing: EAP clinicians are not able to provide reports or letters of support. You can, however, request a Certificate of Attendance. Flexibility: Private counselling may offer more flexibility in choosing a provider and scheduling sessions, but this can vary depending on the EAP provider. Scope of Services: Private counsellors might offer specialized services that EAP providers do not. Ultimately, the choice depends on personal preferences and specific needs. EAP counselling is a valuable resource for immediate and accessible support, while private counselling can be a good option for those seeking long-term or specialized care. Looking for EAP Counselling in Newcastle, NSW? Kristen is an experienced EAP clinician based in Newcastle, NSW. Kristen now works in private practice and sees clients under a variety of pathways including: ·       Medicare Mental Health Care Plans ·       Private Clients ·       Employee Assistance Programs Kristen offers both Face to Face EAP counselling in Newcastle and telehealth EAP. Her extensive experience in EAP services ensures that clients receive personalized, compassionate care tailored to their individual needs. Whether you choose to meet in person or via telehealth, Kristen is dedicated to providing a supportive and effective counselling experience. You can read more about Kristen's local Newcastle EAP program here, including a 2 minute video that talks more about why local Newcastle business owners are reaching out for EAP support for their employees.

As a Newcastle Therapist and Accredited Mental Health Social Worker who specialises in talk therapy, I often see clients wrestling with how they relate to themselves, especially those who've been raised to value achievement, drive and pushing through adversity. For high achievers, self compassion can seem easy, wishy washy or even downright risky. There is a common belief that holding ourselves to high standards is the only way to excel, and that self compassion might undermine our motivation or sound suspiciously like self pity. But what if self pity and self criticism are simply two ends of a spectrum, with self compassion right in the middle? What if, in fact, self pity and self blame actually get in the way of living out your values and reaching your goals? The Spectrum Explained: From Self Pity to Self Criticism Let's break it down. Self pity can be described as too much empathy for ourselves but not enough self awareness. It's the space where we recognise our pain, but become so absorbed but it, that we lose sight of our ability to take action. On the other side, self criticism is all about intense self awareness without enough empathy. It's the harsh inner voice that tells us we're never good enough, driving us to push harder - sometimes to the point of exhaustion or inaction. It's easy to fall into the trap of believing that effort equals results, and while hard work is important, relentless self criticism can destroy confidence, lead us to seek approval from others, and leave us feeling burnt out. Self compassion, however, sits squarely in the middle. It's about understanding yourself, acknowledging your struggles and mistakes, without enabling unhelpful patterns. Self compassion offers a balanced approach: we see how we are contributing to our circumstances, but we don't buy into stories that rob us of our power and agency. It's not an excuse to give up or ignore your values. Instead, it is a way of responding to challenges with empathy and care, helping build resilience and motivation to change. Why Self Compassion Matters Many people fear that practising self compassion means lowering the bar or letting themselves off the hook. In reality, self compassion helps us recognise our suffering, validate our feelings, and gently encourage ourselves to move forwards. It's not about ignoring responsibility or pretending that everything is fine. Rather it is about responding to setbacks with kindness, the same kindness you would offer a friend who is having a rough period. This shift is crucial for self awareness and growth. The Difference Between Self Pity and Self Compassion by Newcastle Therapist Self Pity: Getting Stuck in the Struggle Self pity feels heavy and hopeless. It's when you become stuck in a story, overwhelmed by emotion and empathy for yourself, but without enough self awareness to break the cycle. This mindset can leave you feeling powerless, letting yourself off the hook and avoiding real change. If you find yourself stuck here, try asking: How am I making myself powerless with these thoughts? What would I need to believe about myself to feel more empowered? How could I be kind to myself without denying my own agency? Self Criticism: Turning Hardship Inwards On the flip side, self criticism involves too much critical awareness, but not enough empathy. When you're overly self critical, it is hard to feel empowered. This kind of self awareness assumes the worst, sets unrealistic standards, and can use harshness or even abuse as a misguided way to motivated change. Instead of building confidence, it tears it down and can lead to a constant hustle for validation and approval from others, all in an attempt to soothe the pain of self criticism. If you notice this pattern, consider: Are these thoughts I would want a friend or child to think about themselves? How could I acknowledge my agency while also being kinder to myself and not try to take responsibility for things I can't control? What would it sound like if I believed in my own worth and goodness even if I saw ways I am not being my best self here? Practical Ways to identify the difference between Self Pity and Self Criticism and Cultivate Self Compassion by Newcastle Therapist, Kristen Fraser Picking the difference between self pity and self compassion Newcastle Therapist Kristen knows is a skill that takes practice. As a local Newcastle Therapist, I often see clients struggling to find the middle ground, often oscillating between self criticism or self pity, and while this happens to all of us at times, it can be helpful to have some strategies for when we are feeling stuck. Notice your self talk . Pay attention to how you speak to yourself, and try swapping criticism for gentle encouragement. Need ideas? This free Newcastle counselling printable on Compassionate Self Talk by Newcastle Therapist, might help. Practice mindfulness . Take time to acknowledge your feelings without getting swept up in them. Newcastle therapist, Kristen specialises in emotional regulation skills using focused psychological strategies from Acceptance and Commitment Therapy and Dialectical Behavioural Therapy. Ask yourself questions . Being curious and asking yourself questions, like the abovementioned questions, can help find the balance on the spectrum between self pity and self criticism. Final Thoughts on Self Compassion by Newcastle Therapist Understanding the difference between self pity, self criticism and self compassion can be transformative. While it can be easy to fall into patterns at either end of the spectrum - whether you are prone to self criticism or self pity, or both, choosing self compassion is what helps you heal and grown. If you're finding it hard to make that shift or need help with practical emotional regulation, mindfulness, challenging self talk or other psychological strategies, reach out to local Newcastle Therapist Kristen and start a conversation.

Looking After Your Wellbeing During the Festive Season Setting Healthy Boundaries, Kristen Fraser Counselling Newcastle Introduction: The Importance of Boundaries at Christmas Christmas is often described as the most wonderful time of the year, however, for many people Christmas brings stress, overwhelm and family tension. Social events, family gatherings and the pressure to please everyone can leave us feeling exhausted and stretched thin. This is why setting boundaries is so important, especially at Christmas. At Kristen Fraser Counselling Newcastle, I believe it is possible to find ways to enjoy the holidays in a way that supports wellbeing. What Are Boundaries? Boundaries are limits and rules we set for ourselves in relationships and situations. Boundaries help define what we are comfortable with and what we are not comfortable with. Boundaries guide how we connect with others. Boundaries can come in different forms: Physical Boundaries: space and touch (e.g. hugging and personal space) Emotional Boundaries: protecting your feelings and emotional energy Time Boundaries: how you choose to spend your time Material Boundaries: sharing or loaning your belongings Why Boundaries Matter Boundaries are essential for maintaining emotional wellbeing and healthy relationships. When we set clear limits, we protect ourselves from burnout, resentment and feeling overwhelmed. Boundaries help us to: Take care of our own needs Communicate our priorities and values Foster respect in relationships Reduce stress and anxiety Enjoy social events on your own terms Without boundaries, it is easy to say "yes" to everyone and everything only to end up feeling drained or overlooked. How to Set Boundaries: Practical Steps and Communication Setting boundaries doesn't have to be confrontational or harsh. Boundaries are not punishment, they are clarity. In fact, setting boundaries is both healthy and considerate by helping others know how to treat us. Here are some tips for setting healthy boundaries by Kristen Fraser Counselling Newcastle, especially during Christmas: Know your limits and take time to reflect on what feels comfortable and what doesn't, without judging yourself for your needs and preferences Communicate clearly by using simple and direct language, often a single sentence is enough Be consistent by sticking to your decisions, even if others push back and be ready to remind others of your boundary Practice self care by checking in with your own needs Use 'I' statements to express your needs without blaming others Why Setting Boundaries is Hard Setting boundaries doesn't have to be hard, but like all skills, it can feel hard if we haven't seen it done by caregivers or other role models. Setting limits can also be hard if we haven't had any practice at it. Some reasons it can be challenging to set limits include worrying or disappointing others, fear of conflict, fear of being seen as selfish, guilt about putting our needs first, not wanting to disrupt family traditions or expectations. Remember, setting boundaries isn't about rejecting others, it's about protecting the relationship so the relationship can continue in a way that works for everyone. The relationship will feel safer and more comfortable for everyone with healthy boundaries in place. Ways To Say No It can help to practice sentences or ways to say no, in words that feel comfortable or resonate with you. Some ways to say no are below, or look at this free 'ways to say no' printable that can be downloaded and kept handy. Thanks for thinking of me, but I can't make it this time. I appreciate the invite, but I'm keeping things low key this Christmas. That doesn't work for me, but I hope you have a great time. I need to prioritise my own wellbeing this year, so I'll have to pass. I'm not comfortable with that, but thank you for understanding. I've got other plans, but let's catch up another time. I'm focusing on family/quiet time this season, so I'll have to say no. No, thank you. Remember, a respectful and direct "no" is perfectly okay, there is no need to over explain or apologise for setting boundaries and communicating your needs. Family and Specific People: Unique Difficulties with Loved Ones Boundaries can feel even harder to set with family or certain people. Family dynamics, history and expectations often make it harder to say "no". You might feel pressure to go along with what's always been done, or to meet the needs of parents, siblings, or in-laws. Sometimes, loved ones may take it personally or push back against new limits. It's important to remind yourself that your needs and boundaries are valid. You can care about others while still looking after yourself. Examples of Christmas Boundaries Some examples of boundaries that might be helpful during the Christmas holiday season are listed below. Consider these examples ahead of time, so you have self awareness and know your own limits. Once you know what you feel more comfortable with, it will be easier to communicate a boundary. Choosing which gatherings to attend, and which to skip Limiting gift spending or opting out of gift exchanges altogether Setting time limits for visits, for example, "we will come for lunch, but not stay for dinner" Declining alcohol or certain foods Taking breaks from socialising for some quiet time Letting family know you won't discuss certain topics Asking for help or delegating Christmas tasks Protecting your children's routines or boundaries with relatives The Difference Between Boundaries and a Request A boundary is a limit you set for yourself, while a request is an ask for someone else to change their behaviour. Boundaries are about what you can control. When we set a boundary, we are making clear what our actions will be. A good example of the difference between a request and a boundary is below: Request: "Can you text me before dropping by, so I can make sure I am available?" Boundary: "I won't answer the door for unannounced visits". How a Newcastle Counsellor Can Help If you're finding it tough to set boundaries or handle the pressure of Christmas, you're not alone. A Newcastle counsellor can support you to: Identify your values and what is important to you Explore why boundaries feel difficult with certain people Develop assertive communication skills Role play challenging conversations Build confidence in saying "no" Manage guilt, anxiety, or fear around boundary setting At Kristen Fraser Counselling Newcastle, we offer a safe, non judgemental space to work through family dynamics, holiday stress, and any worries you have about setting boundaries. Together we can develop strategies so you can enjoy a more peaceful Christmas. Setting Healthy Boundaries with Kristen Fraser Counselling Newcastle Setting boundaries isn't always easy, but it is key to fostering and maintaining healthy connection and relationships. Boundaries help protect our time, energy and wellbeing - no matter what season we are in. A therapist can help you navigate tricky family situations and build confidence in setting limits. If you would like to talk more about boundaries or any other challenges, contact Kristen Fraser Counselling Newcastle for a confidential chat or book online.

Insights from a Newcastle Counselling Private Practice Therapist Newcastle Counselling Room used by Kristen Fraser, Private Practice Therapist Understanding Cognitive Flexibility Our ability to adapt and respond to new challenges has never been more important. At my Newcastle counselling practice, one concept that frequently arises in therapy sessions is cognitive flexibility, alongside mental and emotional resilience. Cognitive flexibility is an essential skill for good mental health, problem solving and overall wellbeing. What is Cognitive Flexibility? Cognitive flexibility refers to the mental ability to switch between thinking about different concepts, adapt to new situations, and adjust behaviour when faced with unexpected changes. It is the 'mental agility' that helps move us from one idea to another, and see situations from multiple perspectives. For example, when facing a setback at work, or a conflict in a relationship, cognitive flexibility enables us to consider alternative solutions, reframe challenges, and find constructive ways forward. Cognitive flexibility is about letting go of rigid thinking patterns and learning to 'bend without breaking'. Why does Cognitive Flexibility Matter? Research shows that people with higher cognitive flexibility are better equipped to handle stress, navigate transitions and bounce back from adversity. In my Newcastle counselling sessions, I often observe individuals who practice flexible thinking are more resilient, less prone to anxiety, and able to foster healthier relationships. Resilience: Cognitive flexibility helps us adapt to change and recover from setbacks. Problem solving: Cognitive flexibility helps us find solutions and avoid getting 'stuck' in unhelpful thought patterns. Emotional regulation: Flexible thinkers can shift emotional responses, making it easier to manage uncomfortable feelings. Interpersonal relationships: Cognitive flexibility allows us to see things from a different perspective and respond more empathetically. Ways to cultivate Cognitive Flexibility The good news is that cognitive flexibility can be strengthened, just like a muscle. Some practical start up strategies to strengthen cognitive flexibility can include: Challenge assumptions - when you notice an 'all or nothing' thought, brainstorm other possibilities Emotional Resilience Tools - mindfulness and other emotional regulation exercises can help step through thoughts and emotions, making it easier to shift gears when needed Try new experiences - stepping outside comfort zones, learning a new skill, visiting a new place or meeting new people all help with flexible thinking. Novelty encourages cognitive flexibility Whether you are currently in a difficult situation or looking to strengthen up your flexible thinking and emotional resilience, it can help to seek personalised counselling. My Newcastle counselling practice based in Hamilton can work with you to provide personalised psychological strategies to increase cognitive flexibility and resilience. My approach to developing cognitive flexibility is to facilitate practical exercises during the therapy session. I use psychological strategies from Cognitive Behavioural Therapy, Acceptance and Commitment Therapy, and Dialectical Behavioural Therapy. By practising skills in the counselling session, you walk away not only with a practical skills, but also with an experience of what the psychological tool feels like to use. Final thoughts Cognitive flexibility is not about being indecisive, or lacking conviction. Rather it's about being open to growth, learning and change. Whether you are facing a major life transition or just want to enhance your every day problem solving skills, developing cognitive flexibility can make a significant difference. If you would like to explore this topic further or need support in building resilience, consider reaching out to a Newcastle counselling professional and starting a conversation today. With my online bookings , it has never been easier to start learning psychological tools and strategies.

Understanding Grief and Accessing Grief and Loss Counselling Newcastle Introduction: The Importance of Grief Counselling in Newcastle Grief is a natural part of life, but navigating the pain of loss can sometimes feel like a lonely journey and the path to healing can be overwhelming. This article explores understanding the different types of grief, practical coping strategies, and guidance for finding a face-to-face grief counsellor in Newcastle. Understanding Grief: What Is It and How Does It Feel? Grief is a deeply personal response to loss. While it’s most commonly associated with the death of a loved one, grief can arise after any significant change, such as a relationship breakdown, job loss, or moving away from home. Everyone’s grief experience is unique; there’s no right or wrong way to grieve, and no set timeline. Many people are familiar with the idea of the “stages of grief”—denial, anger, bargaining, depression, and acceptance. However, these stages aren’t always linear. You might find yourself moving back and forth between emotions, or experiencing them all at once. The important thing to remember is whatever you feel is valid. There are several types of grief, each with its own characteristics and challenges. Anticipatory grief  is experienced before an actual loss occurs, often when someone receives a terminal illness diagnosis for a loved one. Normal grief , sometimes referred to as common grief, is the natural and healthy process that begins after a loss and gradually lessens in intensity, allowing individuals to adapt and continue with their lives. Complicated grief , also known as prolonged grief disorder, is a persistent and overwhelming form that does not ease over time and can significantly impact daily life and functioning, sometimes relating to the traumatic circumstances surrounding the loss. Disenfranchised grief  arises when a person cannot openly express their feelings of loss because society does not recognise or support the loss. Traumatic grief is experienced following a sudden, unexpected, or violent death—such as through suicide or an accident—and the shock of the event can make the grieving process especially challenging. Lastly, collective grief  is felt by a community or group in response to a shared loss, such as during a natural disaster, pandemic, or war. What is Complex Grief? For some individuals, the pain of loss doesn't lessen with time, or it becomes all-consuming and disruptive to daily life, this is known as complex grief and is sometimes called complicated grief. Complex grief is an intense, prolonged and debilitating form of grief that prevents a person from coping with a significant loss and resuming daily life. Complex grief can involve preoccupation with the deceased, persistent yearning, difficulty accepting the death, avoidance of reminders of the loss and disbelief. Symptoms must be present for at least one year after the loss for adults to be considered Complex Grief, including at least three of the following symptoms: disbelief about the death difficulty accepting the reality of the loss avoidance of reminders about the death intense emotional pain difficulty reintegrating with relationships and activities emotional numbness a sense of meaninglessness EMDR or Eye Movement Desensitisation and Reprocessing can treat complicated grief by addressing traumatic memories and emotions that can 'block' the normal grieving process. EMDR not only desensitises the complex grief symptoms, but helps with re-processing to enable a shift in insights, feelings and beliefs about the event. Disenfranchised Grief Disenfranchised Grief is a profound sense of loss that goes unacknowledged or unrecognised, making it difficult for individuals to process emotions and creates a sense of isolation. Circumstances that can result in Disenfranchised Grief: losses that are considered 'less significant' such as the loss of a pet or a relationship breakdown, job loss, divorce unrecognised relationships including a former spouse, a secret relationship or loss of a co-worker stigmatized losses such as dying by suicide, an overdose or stigmatised illness losses that are misunderstood such as infertility, termination or miscarriage Disenfranchised Grief can prolong the grieving process, the lack of validation can cause individuals to doubt their right to grieve or feeling their response is inappropriate or exaggerated. Individuals can experience isolation without social support being unable to share their pain. What is Traumatic Grief? Traumatic grief refers to the intense and challenging grief experienced after a sudden, unexpected, or violent loss, such as a suicide or accident. The shock and traumatic nature of the event can make it particularly difficult for individuals to process their emotions and begin healing, often complicating the normal grieving process and making it harder to move forward. EMDR can be helpful individuals cope with traumatic grief by reducing the intensity of trauma symptoms such as intrusive thoughts, flashbacks and physiological responses. EMDR reduces the emotional distress of memories of the traumatic loss through processing. You can read more information on what EMDR is and how EMDR works here , including how to find an EMDR practitioner in Newcastle. Ways to Cope with Grief: Practical Strategies and Self-Care Tips While the journey through grief is different for everyone, there are some practical ways to support yourself as you heal: Reach out for support: Talk to friends, family, or a trusted community member. Even a chat over a coffee at your local café can make a difference. Look after your health: Try to maintain regular meals, get some rest, and spend time outdoors—take a walk along Newcastle Beach or through King Edward Park. Express your feelings: Journalling, art, music, or even gardening can help you process emotions that are hard to put into words. Set small, achievable goals: Simple tasks like tidying up, making a meal, or visiting the shops can help create a sense of normality. Allow yourself to grieve: Remember, it’s okay to have bad days. Give yourself permission to feel whatever comes up, without judgement. See your GP who can keep an eye on your grief journey and provide support through assessment and referrals if required. Finding a Face to Face Grief and Loss Counselling in Newcastle Face-to-face grief counselling offers a personalised, empathetic approach to healing. If you’re considering reaching out for support, here’s how to get started with face to face grief and loss counselling in Newcastle: 1.       Ask your GP: Your doctor can refer you to a local counsellor or psychologist and may help you access Medicare rebates for mental health support. 2.       Search local directories: Websites such as EMDRAA Find A Therapist , AASW Find A Social Worker , the Australian Counselling Association , or Psychology Today list qualified counsellors in Newcastle. You can filter by location and areas of expertise. 3.       Community organisations: Local groups like Lifeline Newcastle and Hunter can provide names for local Newcastle counselling services that provide support for grief and loss. 4.       Word of mouth: Don’t hesitate to ask friends or community members if they can recommend a good counsellor—they might know someone who’s made a real difference. You Don't Have to Face Grief Alone Grief can be isolating, but face to face or telehealth grief counselling is available in Newcastle. Whether you have lost a loved one, grappling with complex grief or disenfranchised grief, specialised grief and loss counselling can help you find relief, clarity and healing. If you or someone you know is struggling considering contacting a local Newcastle counsellor, Lifeline (13 11 14) or your GP. EMDR for Grief Counselling in Newcastle Kristen offers Eye Movement Desensitisation and Reprocessing also known as EMDR for complex grief and traumatic grief from her local Newcastle therapy rooms based in Hamilton. If you would like to use a Mental Health Care Plan for EMDR, your GP can refer you. To see Kristen's fee breakdown including Medicare rebat e and online bookings follow these links. Don't hesitate to reach out today and start a conversation to bring relief and healing today.

Menopause and mental health: Where does one begin and the other end? Menopause and Mental Health The interplay between menopause and mental health is not always easy to separate with each influencing the other in subtle and various ways. For many, the onset of menopause can coincide with increased emotional sensitivity or bouts of anxiety and low mood—responses not solely rooted in external circumstances, but in the body’s shifting internal chemistry. It’s not simply that menopause causes mental health challenges, nor that mental health exists apart from the changes of menopause; rather, the two can be intertwined, highlighting the importance of a biopsychosocial approach. A holistic biopsychosocial approach encompasses not only biological treatments, but factors in social issues as well as psychological support. This article explores the interplay that can happen between menopause and mental health. Understanding perimenopause and menopause Menopause specifically refers to the final menstrual period a woman experiences, marking the end of the reproductive years. Menopause can understood literally using the greek roots of the words. The word 'meno' means month, and 'pause' means to cease. Menopause therefore translates as the end of monthly menstrual periods. Similarly, perimenopause can be translated as 'peri' meaning around or near, reflecting the transitional period leading up to menopause. In summary, Perimenopause is the transitional period before menopause where as menopause is defined as the cessation of menstruation for 12 consecutive months. Signs of perimenopause irregular or skipping periods periods that are heavier or lighter than usual changes in mood like irritability, depression or mood swings low libido hot flashes night sweats vaginal dryness brain fog (trouble concentrating, easily distracted, forgetting appointments The biology of perimenopause and menopause During perimenopause and menopause the body's production of oestrogen and progesterone, two hormones made by the ovaries, decline. The average age of menopause is 51, however, it can actually happen anytime from the 30s until mid 50s or later. As a woman ages, the number of eggs in the ovaries decrease. This decline in egg supply eventually leads to a decrease in ovulation. It is the ovulation that produces the hormones oestrogen and progesterone, therefore, less ovulation causes less production of these hormones. The link between hormones and mental health During perimenopause and menopause hormone levels fluctuate and decline, namely oestrogen and progesterone. This means there are a lack of hormones stimulating the receptors. These changing hormones affect levels of neurotransmitters, including dopamine and serotonin. Dopamine and serotonin are crucial neurotransmitters in the brain, and imbalances are strongly linked symptoms of depression such as low mood, lack of pleasure and sleep disturbances. Dopamine is associated with motivation and reward, while serotonin plays a role in mood regulation, sleep and emotional processing. In some women, these shifts in hormone levels can affect mood and cognition. Research suggests that individuals in perimenopause and menopause can be at increased risk for certain mental health challenges including depression, anxiety, sleep disturbances, irritability and mood swings and cognitive changes such as brain fog, memory lapses and difficulty concentrating. Common Mental Health Symptoms During Menopause There are several associated mental health symptoms and conditions that can occur during menopause ranging from symptoms of depression and anxiety to mood changes as well as cognitive changes and sleep disturbances. Depression: The risk of developing depressive symptoms increases during perimenopause, even for those without a prior history. Symptoms may range from persistent sadness and hopelessness to loss of interest in previously enjoyed activities. While not everyone will develop clinical depression, the emotional turbulence of menopause can be distressing. The MENO-D is a free self rating scale for Menopausal Depression devised by Professor Jayashri Kulkarni and a useful tool to increase awareness and identify areas of support. Anxiety: Heightened anxiety, including excessive worry, panic attacks, and a sense of being overwhelmed, is also common. Hormonal changes, coupled with life stressors that often coincide with midlife (such as career changes, children leaving home, or caring for ageing parents), can exacerbate feelings of anxiety. Sleep Disturbances: Sleep problems, such as insomnia, frequent waking, and non-restorative sleep, are frequently reported. Disrupted sleep can be both a cause and consequence of poor mental health, creating a cycle that perpetuates mood disturbances. Cognitive Changes: Many report issues with memory, attention, and word-finding. While these changes are usually mild and temporary, they can be frustrating and distressing, especially when coupled with other symptoms. Mood Swings and Irritability: Rapid, unpredictable shifts in mood, increased irritability, and feelings of anger are commonly linked to fluctuating hormone levels. These can affect relationships at home and work, sometimes leading to misunderstandings or conflict. Practical strategies for managing mental health and menopause While menopause is an inevitable biological transition, its impact on mental health can be managed with thoughtful strategies and supportive practices. Stay Informed: Educate yourself about the physical and emotional changes associated with menopause. Reliable information can demystify the process and empower you to make informed choices about your health. The All About Her Centre is an Australian healthcare team for women impacted by menopause and perimenopause. They also have a directory of menopause experts. The Jean Hailes for Women's Health answer the top 5 questions that GPs are asked about menopause and mental health . Prioritize Self-Care: Healthy lifestyle habits such as balanced nutrition, regular physical activity, and sufficient sleep support both physical and mental wellbeing. Gentle exercise, mindfulness, and relaxation techniques can ease stress and improve mood. Seek Professional Support: Don’t hesitate to consult with healthcare providers about troubling symptoms. Mental health professionals, gynaecologists, and menopause specialists can offer tailored advice, therapy, or medical treatments to address both mood changes and physical discomfort. Foster Social Connections: Maintain strong relationships with friends, family, and support groups. Open conversations reduce feelings of isolation and normalize the menopause experience. Practice Mindfulness and Stress Reduction: Techniques such as meditation, deep breathing, and yoga help manage anxiety, irritability, and other mood symptoms. Consider Therapeutic Options: Cognitive-behavioral therapy (CBT) and other evidence-based therapies have been shown to help with mood swings, depression, and anxiety during menopause. Evaluate Medical Treatments Carefully: Hormone replacement therapy (HRT) and other medications may be appropriate for some individuals. Discuss benefits and risks with a healthcare provider, considering personal and family medical history. Set Realistic Expectations: Accept that menopause may come with challenges, but also opportunities for personal growth and self-discovery. Celebrate your strengths and resilience throughout the process. How can psychological support help with menopause? Psychological support, including counselling and therapy can help women navigate the emotional and mental health challenges associated with menopause. Therapies like Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can help women manage mood swings, anxiety, and other hormonal changes while also developing strategies for sleep disturbances and hot flashes. Schema therapy can help by addressing ingrained patterns of thinking and behaviour that can contribute to emotional distress and Interpersonal Therapy focuses on improving relationships and social functioning. Seeking support for menopause and mental health Managing mental health and menopause requires a holistic biopsychosocial approach that look not only at medical treatments, but psychological support, addressing social issues/life stressors and lifestyle adjustments. While hormonal changes are at its core, the psychological and social dimensions are equally important. By fostering open conversations, seeking timely support, and prioritizing self-care, individuals can navigate menopause with greater resilience and wellbeing. When to see your doctor for menopause and mental health If you are experiencing strong emotions or symptoms of anxiety or depression, or menopausal symptoms are impacting your quality of life or getting in the way of daily activities. Your GP can not only look at medical treatments and referrals, but also assist with linking you in with psychological support. More menopause and mental health resources For more information on menopause and mental health, there are several organisations including Jean Hailes for Women's Health a not for profit organisation and HER Centre Australia through Monash University. In summary, the journey through perimenopause and menopause is a uniquely individual experience, filled with both physiological and emotional changes that can significantly affect mental health. Understanding the intricate relationship between hormonal shifts and psychological wellbeing empowers individuals to approach this life stage with patience, self-compassion, and resilience. If you would like support navigating menopause symptoms with psychological support face to face in Newcastle or via telehealth, book online today.

Kristen Fraser | Psychological Strategies | Newcastle Therapist A Looking to find a therapist in Newcastle can feel overwhelming. There are lots of clinicians to choose from and finding the right fit can start with asking yourself a few simple questions to narrow it down. If you're not sure where to start, use these Finding a Therapist in Newcastle tips. Why Do People Seek Therapy? There are many reasons people seek therapy from treatment for a mental health condition through to personal growth and a space to reflect. To help you find a therapist that meets your needs, consider what kind of therapy you are looking for, it can help to ask yourself the following questions: Am I looking for: Support with a mental health condition such as anxiety, depression or PTSD Support with neurodivergence such as autism or adult ADHD Life challenges or transitions (new job, becoming a parent, finishing university, retirement, the loss of a relationship or loved one, relationship separation/divorce, ageing parents, a medical diagnosis or traumatic event, parenting as children grow into adolescents, menopause) Improving relationships (with yourself or with others, navigating new relationships or boundaries within existing relationships) Personal growth (in order to gain self awareness, develop new skills and a space to reflect) If you are looking for therapy treatment for a mental health condition , this article on how to choose a mental health professiona l is a good overview of different kinds of therapists and their training and professional bodies. The article looks at the difference between counsellors, psychologists, psychotherapists and Accredited Mental Health Social Workers. In addition, if you are looking to find a therapist in Newcastle for a mental health condition, you may be eligible for a Mental Health Care Plan . What Type of Therapy? The type of therapy can be based on the presenting issue, for example, CBT is widely recognised as evidence-based talk therapy treatment for mental health conditions such as anxiety and depression. Additionally, personal preferences and previous experiences and responses with different talk therapy approaches tried in the past are also a consideration and may influence therapist choice. Knowing the therapeutic approach can be another way to find a therapist that is a good fit for you and help to narrow down the search. Am I looking for: Cognitive Behavioural Therapy (CBT) Acceptance and Commitment Therapy (ACT) Interpersonal Therapy (ITP) Psychodynamic Therapy Dialectical Behaviour Therapy (DBT) Schema Therapy Internal Family Systems (IFS) Mindfulness and Relaxation Strategies Eye Movement and Desensitization and Reprocessing (EMDR) Psychoeducation Skills Training Narrative Therapy Motivational Interviewing Support or Solutions Therapist? Another consideration for finding a therapist is the kind of style of therapist. This can be hard to tell from a website bio or Psychology Today listing , so it can be helpful to ask yourself a few questions first from the below list. You might send an email inquiry to a few therapists and ask for more information once you are clearer on your needs and what you are looking for. Am I looking for: concrete tangible action items I could try outside of therapy? ideas on ways to improve a situation curious questions about why I may have felt that way about a particular situation which leads to interesting reflections and insights exercises to assist with emotional responses to feel empowered or reflective or have an aha-moment after the session has ended specific clinical expertise for a mental health condition specific skills and experience in a life transition someone who will primarily listen someone who actively problem solves someone who assists with perspective shifting a new insight around how patterns in my past or present may be influencing my stress levels a new technique to try learning more about something or improve something time management and planning tools self advocacy tools fostering healthy relationships with myself or others time management and planning tools self advocacy tools fostering healthy relationships with myself and others rituals to assist with transitions The Best Way to Find a Therapist  The best way to find a therapist is by looking at online listing s, send some online inquiries or make some phone calls and make an appointment. Do allow 1-3 sessions with a new therapist to build rapport and get past the initial history taking appointments, but if at any time you don't feel comfortable with your therapist, then change. Ending With a Therapist People may change therapists for a variety of reasons, finding a good fit is very important to build trust and feel supported to make changes. If you have had a few sessions with a new therapist and still don't feel it is the right fit, then change. Do let your therapist know, it can be as simple as an email advising that you no longer wish to continue. Mental Health Professionals want the best for clients and are supportive of you finding the therapist that best suits your needs and therapy style. Finding a Therapist in Newcastle Tips consider your why - why are you seeking therapy? consider if there is a type of therapy you do or don't like consider the type of therapist and what they might do using the questions above ask your GP or trusted friends or referral service for a starting point check online directories and professional governing bodies try a therapist for a few sessions and be open to trying a different therapist if it isn't a fit Kristen Fraser Therapist Newcastle Kristen is an experienced Accredited Mental Health Social Worker offering evidenced based therapy face to face in Newcastle or via telehealth . Kristen is based in the central Newcastle suburb of Hamilton, NS W. Kristen specialises in stress, depression, anxiety, burnout, grief and loss, medical diagnosis including cancer and adult ADHD, and trauma. In addition to clinical expertise in mental health conditions, Kristen also offers therapy for life transitions such as separation and divorce, medical diagnosis including cancer, transitioning through studying, working and retirement, and ageing. Kristen works from a range of evidence-based therapeutic models including Cognitive Behavioural Therapy, Acceptance and Commitment Therapy, Narrative Therapy, Dialectical Behavioural Therapy, Motivational Interviewing, skills training around anger management and other emotional regulation and Eye Movement Desensitization and Reprocessing (EMDR). Kristen offers psychological strategies as well as tangible exercises to assist with decision making and skill building in areas such as emotional regulation, communication skills and navigating relationships. Kristen is Medicare Approved and accepts private clients seeking therapy with or without a Mental Health Care Plan. To see more about Kristen, visit her Psychology Today listing and view Kristen's video. Want to work with Kristen? It's never been easier to begin working on your mental wellbeing goals with Kristen. Kristen accepts online bookings for face to face or telehealth therapy. Still have questions? Read the Frequently Asked Questions or her Terms of Service and Confidentiality . Need more information? Send Kristen an email : kristenfrasercounselling@gmail.com and start a conversation today.

EMDR Overview for GPs referring under Mental Health Treatment Plans EMDR and GP Mental Health Treatment Plans This article covers key points for GPs on EMDR and Medicare Mental Health Treatment Plans. EMDR is an evidenced based psychotherapy that is considered first line treatment for PTSD, however, what is not as well known is that EMDR can be used for other mental health presentations. Another key point for GPs is that EMDR is an approved Medicare psychological strategy under Mental Health Treatment Plans. This overview looks at the research behind EMDR, what mental health conditions EMDR can be used for, how EMDR fits under the Medicare Mental Health Treatment Plan and when GPs should considering referring for EMDR. What is EMDR? EMDR is an evidenced based psychotherapy treatment developed by psychologist Francine Shapiro in the 1980's, specifically to treat PTSD in war veterans. EMDR is now used to reduce psychological distress not only for PTSD and trauma, but for a range of mental health conditions. EMDR involves processing traumatic memories while engaging in bilateral stimulation. Bilateral stimulation is often applied using eye movements from left to right, but other stimulation might include tapping, the use of a light bar for the eyes to follow or EMDR tappers in the hands that pulse. The alternating stimulation activates both hemispheres of the brain to strengthen existing neural pathways and form new ones, as well as helps the amygdala to decrease physical arousal associated with distressing memories. To read more on the mechanisms behind EMDR click here for a more in depth explanation of how EMDR therapy works . What are the benefits of EMDR? EMDR has numerous benefits. EMDR doesn't required talking in detail about a distressing issue. EMDR addresses the emotional, cognitive and physical aspects of trauma by changing how memories are stored in the brain. Distressing memories become less vivid and upsetting. EMDR improves emotional regulation skills and clients often experience symptom relief within a few EMDR sessions. Most importantly, EMDR doesn't only address present and past triggers, but also looks at future templates to help individuals with lasting change. EMDR for broader Mental Health Treatment EMDR was initially developed to treat PTSD in war veterans in the 1980's and over the decades EMDR has been used to treatment trauma more broadly. However, more recent research indicates effectiveness for other mental health conditions including anxiety, depression and complex grief. EMDR is gaining news coverage, with this article published on the 6th June 2025 by the ABC outlining the benefits for a client following the sudden loss of his mother, demonstrating how the application of EMDR is widening. https://www.abc.net.au/news/2025-06-25/emdr-therapy-for-mental-health-treatment/105453498 EMDR and the research data Over 30 random control trials have shown EMDR to be effective in treating PTSD symptoms in adults and children, these studies support EMDR as first line treatment for PTSD and trauma. EMDR is endorsed by the World Health Organisation and many other international bodies including the Australian Centre for Posttraumatic Mental Health . EMDR has shown significant impact on symptom clusters beyond trauma and PTSD including symptoms characteristics of cPTSD , anxiety and depression . The Efficacy of Eye Movement Desensitization and Reprocessing Treatment for Depression: A Meta Analysis and Meta Regression of Randomized Controlled Trials screened 521 studies . The results show that EMDR had a significant effect on reducing depression symptoms with moderate heterogeneity being observed. The study confirms EMDR is effective in treating depression, particularly in severe cases as well as highlighting the need for more standardized research and long term evaluation to assess EMDR's lasting impact. The Effectiveness of Eye Movement Desensitization and Reprocessing towards Anxiety Disorder: A Meta Analysis of Randomized Controlled Trials looked at a total of 17 trials with 647 participants . The study showed that EMDR is efficacious for reducing symptoms of anxiety, panic, phobia, and behavioural/somatic symptoms . What can EMDR be used for? While EMDR was developed to treat PTSD in war veterans, and has been applied to treat trauma more broadly, research is supporting the use of EMDR for other mental health presentations including: Anxiety and panic attacks Depression Stress Phobias Sleep problems Complicated grief Self esteem and performance anxiety EMDR is a transdiagnostic approach that can be used to treat shared underlying processes across different mental health conditions (rather than treating disorders in isolation based on diagnoses). Some examples of shared mechanisms across different mental health conditions include emotional dysregulation, avoidance and cognitive distortions. What is the Medicare Better Access Scheme? EMDR is an evidenced based psychotherapy that is an approved psychological strategy under the Medicare Better Access Scheme. The Better Access Scheme gives Medicare rebates for mental health services provided by GPs, Psychiatrists, Psychologists, Accredited Mental Health Social Workers and Occupational Therapists. The Better Access Scheme aims to make psychological talk therapy more affordable and accessible. A Mental Health Treatment Plan lets eligible patients claim up to 10 appointments with a mental health professional. What are the approved psychological strategies under a Mental Health Treatment Plan? A range of acceptable strategies has been approved for use by allied health professionals (Psychologists, Mental Health Social Workers and Occupational Therapists) utilising the focused psychological strategies items. EMDR is an evidenced based psychotherapy that is an approved psychological strategy under the Medicare Better Access Scheme. The complete range of acceptable focused psychological strategies under Medicare are: psycho-education cognitive behavioural therapy that involves cognitive or behavioural interventions relaxation strategies skills training interpersonal therapy EMDR Narrative Therapy (for Aboriginal and Torres Straight Islander People) Accredited Mental Health Social Workers specialise in talk therapy Accredited Mental Health Social Workers offer treatment for mental health concerns using focused psychological strategies (talk therapy). Accredited Mental Health Social Workers are Social Workers who have specialised in mental health counselling. Accreditation requires 2 years of supervised practice using psychological strategies. Accredited Mental Health Social Workers are Medicare Approved, meaning Medicare rebates can be claimed under a Mental Health Treatment Plan. GPs might consider referring to an Accredited Mental Health Social Worker when a patient is looking for talk therapy for mental health symptoms. Accredited Mental Health Social Workers can treat mental health symptoms while also being trained in knowing when to refer a client for an assessment or diagnosis, as well as working collaboratively with a client's care team. Not all patients want or need a diagnosis, but often want immediate talk therapy, which Accredited Mental Health Social Workers are equipped to provide, often without the waiting lists for psychologists or psychiatrists. GPs might also consider to referring to a mental health professional that specialises in a specific area like trauma or cancer diagnoses or a clinician that specialises in a specific therapy modality, such as CBT or EMDR. When should GPs consider referring for EMDR? GPs should consider referring for EMDR when a patient presents with PTSD or other trauma related issues. Other trauma related issues might include a car accident, act of violence, natural disaster, or the passing of a family member, a medical diagnosis, or family relationship separation or breakdowns. GPs should also consider referring for EMDR when standard treatments like CBT are not providing sufficient relief. Who can train in EMDR? Only certain mental health professionals are eligible to undertake EMDR training including: Psychiatrists GPs who have specialised in psychological medicine Psychologists Accredited Mental Health Social Workers Mental Health Occupational Therapists Mental Health Nurses Counsellors and Psychotherapists Practitioners must be registered with their applicable registering body such as AHPRA, AASW, PACFA or ACA. To be a member of of the EMDR Association of Australia requires 50 hours of training . GPs should ensure referrals for EMDR are to trained EMDR therapists. To find EMDRAA approved therapists use the EMDRAA directory . EMDR and Medicare Mental Health Treatment Plans Key Points for GPs Summary EMDR is an evidenced based, Medicare Approved, Psychological Strategy to treat not only PTSD and trauma but a range of mental health symptoms. EMDR are highly trained practitioners and Accredited Mental Health Social Workers can provide effective relief for patients under a Mental Health Treatment Plan. About Kristen Fraser, Private Practice Therapist Bachelor of Social Work, 2003, The University of Sydney Accredited Mental Health Social Worker Trained in: Cognitive Behavioural Therapy (CBT) Acceptance and Commitment Therapy (ACT) Dialectical Behavioural Therapy (DBT) Narrative Therapy Motivational Interviewing Skill Building (emotional regulation, anger management, communication skills) EMDR Referral Pathways Private Clients Medicare Approved for Mental Health Care Plans Employee Assistance Programs What Kristen helps with Stress Depression Anxiety disorders Burnout Trauma PTSD, cPTSD Grief and Loss Skill building (emotional regulation, anger management, communication skills) Life transitions (separations, ageing, medical diagnosis (e.g. adult ADHD, cancer diagnosis, MND), redundancy, retirement Online Bookings Available