Inside Out Psychology and Wellness

💫 Introducing Kara Roberts! 💫

Kara is a dietitian who is passionate about helping women cut through the noise of perimenopause, menopause and weight loss messaging with nutrition support that incorporates behavioural science and intuitive eating. 🥑🍌🍎🥦🍳🍗

She supports women to harness the huge power that comes with taking a pause to reconnect, understand and create a nourishing relationship with their body and food on their own terms. 🧘‍♀️

Kara combines her diverse background in clinical care, university lecturing and 1 to 1 patient counselling, to put her clients at the centre of their menopause journey, providing evidence-based support that ensures all her clients feel both empowered and informed to make meaningful change for the long term.

Kara can be contacted at pausenutrition.au and we look forward to providing you with a holistic approach to health and wellness. 🍽🏃‍♀️🧠

🌟 Ever wondered about the difference between an emotion and a feeling? 🤔 These terms are often used interchangeably, but they actually mean different things!

🔹 Emotions are our subconscious reactions to physical sensations. They’re quick, automatic, and often tied to past experiences.

🔹 Feelings are our conscious experience of these sensations. They involve a higher level of cognitive processing and personal interpretation.

Often, our emotions are triggered by past memories rather than the present moment. By becoming more in tune with our bodies, we can better understand whether our responses are rooted in the present or the past. This helps us make informed, conscious decisions instead of reacting unconsciously.

So remember, emotions are immediate, subconscious responses to stimuli, while feelings are the conscious interpretation and experience of those emotional responses. Understanding the difference can enhance emotional intelligence and improve how we manage our reactions and interactions.

So you CAN teach an old dog new tricks after all!

Neuroplasticity means that our brain has the capactity to create new neural connections throughout our lifetime 🧠

A malleable brain means that no matter how old we are or how much stress or trauma we have endured, we can choose to consciously do the work to deal with stress and relate to others in a way that will better serve ourselves and our relationships.

Understanding how our past experiences influence our present reactions is a part of the process in healing from trauma.

Our brains are wired to draw on past experiences to interpret and respond to current situations. This can lead to reactions that seem disproportionate or out of context and it happens outside of our conscious awareness.

Exploring relational history helps uncover patterns and triggers that affect present-day interactions. Recognizing these connections is an important step toward healing and developing healthier relationships.

We're excited for opening weekend. Who has their ticket?

Complex Trauma can look like:

🚫 Shutting Down / Feeling Numb: Hypoarousal occurs when the nervous system becomes overwhelmed, leading to disconnection as a way to escape intense bodily sensations and emotions.

😡 Anger Outbursts: Excessive anger stems from being in a state of protection and we can become very defensive if we feel under attack.

😰 Anxiety / On Edge: The nervous system is stuck in a state of hyperarousal, leading to increased irritability, jumpiness, and anxiety. We are just waiting for something to go wrong and we experience surges of mobilised energy intended to help fight back or run away.

🍕Digestion Issues: Digestive difficulties arise from a nervous system stuck in fight or flight mode, diverting energy away from digestion to other areas like the heart and lungs.

🍾 Addictions / Cravings: People don't just get addicted to substances or behaviours; they get addicted to the function the addiction serves, such as soothing emotional or physical pain, or providing a temporary escape.

💏Relationship Challenges: Individuals with complex trauma often remain in a chronic state of protection rather than connection, making relationships challenging. Instead of communicating our emotions and needs we fight or flee from a perceived threat.

Understanding these signs can help us provide support and compassion for those navigating the complexities of trauma.

Understanding Trauma: It's Not Just What Happened, But Also What Didn’t 💔🧠

Trauma can be defined as what happens INSIDE a person as a result of external events, or crucially, what DIDN'T happen. It's the imprint left within our psyche and nervous system from these experiences that we may not even recognize as trauma. It is our subjective emotional experience of an event, or lack thereof, that determines its traumatic impact.

"Traumas of omission," or "little t" traumas, may not seem as dramatic as other experiences but can still cause intense distress. Emotional neglect, lack of validation, lack of recognition of effort, lack of emotional presence, lack of enjoyable time together are some of the experiences with our caregivers that can lead to a perpetual state of overwhelm. This leaves one's mind, body, and spirit feeling exhausted and unworthy.

When our early relationships and experiences lack a certain quality, or when a fundamental need goes unmet, it leaves a lasting imprint. Not being held as a baby, lack of eye contact, emotional misattunement, lack of validation, not being seen or heard, unmet needs, absence of safety, disrespected boundaries, not being allowed a voice, not being given a choice—all these are examples of what might not have happened that could cause trauma.

Even something as seemingly benign as parents being too busy or stressed from work to regulate themselves or to be present and available can result in misattunement with their children.

It's helpful to acknowledge these experiences and understand their profound effect on our lives. Healing begins with recognition and compassion for ourselves and the journey we have been through.

If you wish to succeed, you must first be willing to fail.

This powerful message reminds us that the path to success is often paved with setbacks and challenges. Failure is not the opposite of success; it's a crucial part of the journey.

Embracing our vulnerabilities and learning from our missteps can lead to growth and resilience. Remember, every failure is a stepping stone to success, teaching us valuable lessons and providing us with the wisdom to persevere.

So, don't fear failure — welcome it! It's the best teacher you'll ever have. Learn from it and work on it. Let's talk about how we can turn your challenges into triumphs. 📈💪

Lest We Forget

🌺

Ever find yourself tangled up in your thoughts, as if they define who you are? 🤔

It's a common experience, but here's a gentle reminder:

You are the thinker of your thoughts; you are not the thoughts themselves. 💭

Like clouds passing through the sky, thoughts come and go. Some are fluffy and light; others are stormy and ominous. But no matter their nature, they are temporary, and they are not the essence of who you are. ☁️🌤️

Embrace the space between your thoughts and your identity. You have the power to observe them, be curious about them, and choose which to follow and which to let drift by. 🌬️

Remember:
* Your thoughts are tools for you to use, not the other way around.
* You are the master of your mind's garden; cultivate it with care and compassion.
* Mindfulness is the art of living in the space between thoughts.

Take a deep breath, and as you exhale, release the hold your thoughts may have on you. You are so much more than the chatter in your head.

You are the thinker, the observer, the conscious presence behind it all. 🌱

🧠💡 Understanding ADHD and Emotion Dysregulation 💡🧠

Did you know that individuals with ADHD often experience their emotions more vividly than those without the condition? This heightened emotional intensity can make it challenging to manage feelings like irritation, frustration, anger, anxiety, and excitement. 🎢

For someone with ADHD, this might mean:

Reactions that appear disproportionate to the situation 🌪️

Difficulties in calming down once emotions escalate 🌡️

Challenges in recognizing and responding to the emotions of others 😕

These experiences are not just "overreactions" but are part of the ADHD experience, which can include emotion dysregulation. That's why it's so important to integrate emotion regulation strategies into ADHD treatment plans. 🛠️

Strategies might include:

Mindfulness practices to increase self-awareness 🧘

Somatic therapy to help reduce the intensity of high emotional arousal 💮

Cognitive-behavioral techniques to adjust thought patterns 🔄

Skills training for better emotional coping mechanisms 🤹‍♂️
Understanding this aspect of ADHD is crucial for those who live with it and for their loved ones. With the right support and strategies, managing emotions can become a more navigable part of life's journey. 🗺️❤️

If you or someone you know is navigating ADHD and emotion dysregulation, remember, you're not alone, and there are tools and professionals ready to help. 🤝

🌟 Meet Our Team: Introducing Evie! 🌟

At Inside Out Psychology and Wellness, we believe that the journey to wellness begins the moment you reach out for support. That's why we're thrilled to introduce you to Evie, the cornerstone of our client care team! 🤗

With over 10 years of experience in Customer Service and Administration, Evie is the person who ensures your experience with us is smooth, comforting, and positive from the very start.

🌈 Here's what makes Evie exceptional:

A deep passion for helping people 🧡

Stellar administrative and organizational talents 📚

Clear, compassionate communication 🗨️

A positive, enthusiastic, and friendly approach to every interaction 😊

Evie's dedication to providing heartfelt support sets the tone for a therapeutic environment where everyone feels heard, valued, and empowered on their path to mental wellness. 🛤️

Join us in celebrating Evie, who embodies our commitment to creating a nurturing space for all who walk through our doors.

🌟 Meet the Team! 🌟

Say hello to Emma Lightfoot, Principal Psychologist here at Inside Out Psychology & Wellness! With a compassionate heart and an insightful mind, Emma brings over two decades of clinical experience. 🧠💼

She's dedicated to supporting individuals across all stages of life, from children to adults, and thrives on guiding her clients through diverse psychological landscapes. 🌈

Emma's expertise shines in areas like:

Trauma recovery 💪
Parenting strategies 👨‍👩‍👧‍👦
Integrating exercise and nutrition into mental wellness 🥗🏋️‍♀️

Fun Fact: Emma isn't just about mental fitness; she's also a Personal Trainer! With experience in one-on-one and group fitness sessions, she knows the power of movement for a sound mind in a sound body. 🏃‍♀️✨

At Inside Out Psychology & Wellness, we believe in an eclectic approach to therapy, where wellness comes from within and radiates out. Emma embodies this philosophy every day, in and out of the therapy room!

Get to know Emma - your ally on the journey to holistic wellness.

🧠The Power of Conscious Awareness 🧠

Did you know that much of our behaviour is shaped by the invisible threads of past experiences? It's true — our histories often dictate our reactions, our habits, and even our self-perception, sometimes without us even realising it. 🕸️

But here's the empowering part: Conscious awareness is the key to unlocking the door to change. 🔑

By living with intention and mindfulness, we can observe the patterns that hold us back and choose to rewrite our stories. 📖✏️

Remember:

Our past does not have to predict our future.
Every moment is a chance to make a conscious choice.
Awareness is the first step towards transformation.
Don't let unconscious cycles dictate your life's direction. Seize the steering wheel with conscious awareness, and drive yourself towards the life you truly desire. 🚀

Break free from the chains of the past and embrace the freedom of conscious living. You have the power to change. Let's start today! 💪

The greatest gift we can give ourselves is our present, conscious self.

Let's practise by connecting ourselves to the Earth. Start by bringing your attention to your feet, notice how they make contact with the ground beneath you.

If possible, go outside with your shoes off and spend a few minutes just noticing how the ground underneath you feels on your heels, your soles, your toes.

Grief is a journey with many paths and no set timeline. As we navigate the loss of a loved one, a dream, or a significant life change, it's important to recognize the stages we may encounter. These stages aren't linear and may not happen in order, but understanding them can provide comfort and clarity.

Denial: A protective shock absorber that helps us survive the initial impact of loss.

Anger: A natural response that gives a temporary structure to the nothingness of loss.

Bargaining: We dwell on what could have been, hoping to negotiate our way out of the hurt.

Depression: A deep sadness as the reality of the loss sinks in, allowing us to begin processing our grief.

Acceptance: Finding a way to live with the loss, making peace with the new reality.

🌸 It's okay to feel these emotions in your own way and in your own time. Grief is not a problem to be solved, but a process to be experienced. Be gentle with yourself and reach out for support when you need it.

We start.

We stop.

We start.

We stop.

I can do it.

It's too hard.

I can do it.

It's too hard.

The fact is, healing IS hard and we CAN do it.

We can make space for difficult feelings to allow the healing journey to continue without stopping. Focus on just one step at a time and seek support.

If you need support on your healing journey contact [email protected].

It is not your job to keep the peace or stop others from feeling uncomfortable. You can support others while also setting healthy boundaries for yourself.

Remember:

✨ Boundaries are a form of self-respect.
✨ Supporting others doesn't mean sacrificing yourself.

Feeling overwhelmed? agitated? frustrated? disappointed? worried?

Try these 3 steps to acknowledge your emotional experience and feel better.

1. Firstly, notice what is happening in your body. I notice my heart is beating fast and my legs want to run away. I have to do a speech and I notice my head telling me I will probably muck it up.

2. Secondly, name the emotion. I feel nervous.

3. Finally, remind yourself of the things you can do that will help you feel better. I can practise my speech so that I am comfortable with it, I can take deep breaths and have a sip of water while I remind myself that I have done speeches before and I haven't mucked it up. And even if I do muck something up, I can just start again and it will be ok. I can remind myself that no one is perfect.

Did you know that there is a link between anxiety and yawning?

Pay attention to whether you yawn when feeling stressed for anxious and let us know in the comments....

And here we are!

2.0.2.4.

For me, it crept up mighty fast. Over the past couple of weeks has turned 2! Thank you to all who have supported us over those 24 months.

We have taken a short break to rejuvenate over Christmas and New Year and today we are back on deck.

As I have reflected over the past year a big lesson that has been thrust onto me is to never take anything for granted. Life as we know it can change in an instant.

Every day is an opportunity.

An opportunity to love, to connect, to learn, to breathe, to move, to grow, to practise gratitude.

One way to put this into practise may be journalling. Think about your values and the things that bring you joy and fulfilment. Keep note each day of something you will do for fun and something you will do for achievement and make sure to do them!

Write down each evening three things that you were grateful for that day. You could make this a family affair and discuss your ideas at the dinner table.

I look forward to hearing how it goes and taking this step into 2024 with you all!

#2024

Michelle Mitchell - Author, Speaker, Educator gives some great advice for parents with teenagers, particularly as the end of the school year and festive season is upon us…

When to Say 'Yes' to a Party: Six Important Questions All Parents Should Ask | Michelle Mitchell Question 1: What Expectations Should I Put in Place? Even though you can’t control what your teenager does when […]

Because we could all use a pair of heart glasses sometimes 💜

R U OK?

We are here to listen and we seek to understand your experience.

Your experience is valid no matter what anyone else says.

Remember, it's ok to ask for help; to make mistakes; to have bad days; to not know everything and to just be you.

Us humans are strange creatures!

Although it seems counterintuitive, we can become addicted to our own stress hormones - adrenaline and cortisol.

When this is the case, stress feels desirable, while the absence of it feels uncomfortable and something to be avoided.

Understanding our stress respose and how it has developed over time gives us the opportunity to do the work to make adaptive changes.

Dysregulation is passed down until someone decides to break the cycle. Healing yourself is healing your children, your grandchildren and generations to come.

You are not a diagnosis.

Behaviour and symptoms are responses to things that happened to you.

Remember, there is nothing wrong with you. Your self is coping in the only it knows how to....so far.

Understanding these different parts of yourself and how they are working hard to protect you, is the first step in letting these defences go.

Fathers Day is a day of many and varied emotions deprending on the relationship you have, or have had, with your own father.

Perhaps Dad has always been around and engaged in your life and today is an ample day to celebrate him and the connection you have with him.

Perhaps Dad hasn’t been so present and today is a painful reminder of the connection you are missing.

Perhaps you and Dad had a loving and meaningful relationship and he is now passed and today you feel grief stricken that he is not here to be with and to be celebrated.

Perhaps your Dad was abusive and today you are challenged to understand how he could have treated you the way he did.

Perhaps you are a Dad and today is a day of refelction of who you want to be as a father, what you want to bring from your relationship with your own father and what you may like to do differently.

Perhaps you have lost a child and today is a painful reminder of your grief and loss.

Whatever your journey today, remember to be kind to yourself and to others. Make some time to be with loved ones and reflect on the meaningful relationships that you have had in your life. This may have been with a father, an uncle, a friend, a teacher or a coach. Think about what you have valued within those relatioships and how you can bring those values to new and existing relationships.