Grow Counselling - Belinda Salan

08/01/2025

N O W T A K I N G A P P O I N T M E N T S F O R 2025

As a counsellor, I bring a person-centred, compassionate approach to help individuals and couples navigate challenges and build meaningful change. With experience in private practice, risk support, and working with youth and adults, I tailor sessions to your unique needs, incorporating evidence-based methods like CBT and ACT.

Whether you're seeking support for anxiety, relationships, or personal growth, I provide a safe, non-judgmental space for you to explore and thrive.

Let’s make 2025 a year of growth and healing. Book your session today! 🌿 https://www.growcounselling.com.au/

20/09/2024

Some really sound advice from a 10 year old!!!

https://www.instagram.com/reel/DAEq24Po3ZW/?igsh=MWl2dGthcGkzMmRqOQ==

16/09/2024

ＳＬＥＥＰ

When you come to see me, I will always ask you about your sleep. The reason for this being, sleep is essential for mental health because it allows the brain to rest, process emotions, and consolidate memories. ⠀

When we don’t get enough sleep, it can lead to increased stress, irritability, and difficulty concentrating. Over time, poor sleep can contribute to anxiety, depression, and other mental health challenges. By prioritising sleep, we give our minds the chance to recover and stay resilient.⠀

Simple Ways to Improve Your Sleep:⠀

𝗘𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝗢𝗶𝗹𝘀: Try lavender or chamomile to create a calming environment.⠀

𝗚𝗲𝘁 𝘀𝗼𝗺𝗲 𝘀𝘂𝗻𝗹𝗶𝗴𝗵𝘁: Sunlight helps regulate your body’s natural sleep-wake cycle.⠀

𝗘𝗽𝘀𝗼𝗻 𝗦𝗮𝗹𝘁 𝗕𝗮𝘁𝗵𝘀: Soaking before bed can relax muscles and ease tension.⠀

𝗔𝘃𝗼𝗶𝗱 𝗲𝗮𝘁𝗶𝗻𝗴 𝗱𝗶𝗻𝗻𝗲𝗿 𝗰𝗹𝗼𝘀𝗲 𝘁𝗼 𝗯𝗲𝗱𝘁𝗶𝗺𝗲: Avoid heavy foods or large meals close to bedtime; this can disrupt digestion, making it harder for your body to relax and fall asleep.⠀

𝗝𝗼𝘂𝗿𝗻𝗮𝗹𝗶𝗻𝗴: Write down your thoughts to clear your mind before sleep.⠀

𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁: Daily walks or gentle exercise can help reduce stress and promote restful sleep.

Above are just a few suggestions that can assist with a better night sleep. Let me know in the comments what else works for you…

13/08/2024

R E S T

Have you ever noticed how you can be sleeping well and still feel tired and unrested?

This is because there are many forms of rest and sleep is just one of them. Taking a more holistic approach to rest can ensure we are nurturing ourselves in a way that will improve our wellbeing and prevent burnout…

What type of rest are you in need of?

06/08/2024

✨N O T I N M Y C O N T R O L ✨

Trying to control or thinking we can control what we can’t, makes us feel defeated and powerless… and it’s tiring!

When we focus on what we can control, we empower ourselves to make positive change as well as decreasing and reducing anxiety and stress!

✨Take a screen shot or save this graphic as a reminder…

✨What else should be in the ‘Not in My Control’ section? Let me know below…

04/08/2024

Taking expressions of interest! 6 weeks starting 20th August, with an introductory price of $25 per session.

Girls 12 -16 years of age...

Location; Narara

Time: 2pm - 4pm

B R A V E & F R E E

The "Brave and Free" program is a nature-based group therapy initiative designed to support teenage girls in building confidence, managing anxiety, discover their values, and learn the practice of mindfulness.

Coming soon…

04/08/2024

N E W T O H O M E - S C H O O L I N G ?

Communication and understanding between parents and children helps resolve conflicts and build a supportive and collaborative homeschooling experience.

Counselling can provide emotional support and empower parents to confidently guide their children’s education.

For children who have experienced trauma in mainstream school, counselling offers tailored therapeutic interventions to heal past wounds, helping them regain confidence and a sense of security.

Working with parents to establish a nurturing and effective homeschooling environment through counselling assists in setting realistic expectations and fostering a positive mindset towards home-school learning. Additionally, assisting in accessing available resources.

You have what it takes; let me show you how!

08/07/2024

B R A V E & F R E E

The "Brave and Free" program is a nature-based group therapy initiative designed to support teenage girls in building confidence, managing anxiety, discover their values, and learn the practice of mindfulness.

Coming soon…

02/07/2024

𝐃𝐚𝐢𝐥𝐲 𝐂𝐡𝐞𝐜𝐤-𝐈𝐧
⠀
Taking a moment to check in on yourself can make a world of difference. Here are three simple steps:

☀️Pause and Breathe: Take a deep breath and give yourself a minute to calm down.

☀️Reflect: Ask yourself, "How am I feeling right now?" and acknowledge your emotions without judgment.

☀️Act: Do something kind for yourself, whether it’s a short walk, a favourite hobby, or simply resting.

Regular self-check-ins help you stay connected with your emotions, reduce stress, helps you to recognise your own ‘warning signs’ and improve overall well-being.

Remember, self-care is not selfish. It’s essential. ⠀
⠀
𝐈𝐟 𝐲𝐨𝐮𝐫 𝐚𝐟𝐭𝐞𝐫 𝐚 𝐦𝐨𝐫𝐞 𝐢𝐧-𝐝𝐞𝐩𝐭𝐡 𝐜𝐡𝐞𝐜𝐤-𝐢𝐧, 𝐭𝐫𝐲 𝐭𝐡𝐢𝐬 𝟏𝟎 𝐦𝐢𝐧 𝐛𝐨𝐝𝐲 𝐬𝐜𝐚𝐧... ⠀

https://open.spotify.com/episode/7mceqGJnxVGWzKBfCSYJR2?si=67HDK0ghRO2bTZZxv6lYEQ&t=3&context=spotify%3Aplaylist%3A44wK9Rqk7HWKFrkJd7l8Wh

08/05/2024

𝗔𝗗𝗛𝗗 𝗶𝗻 𝗪𝗼𝗺𝗲𝗻: Understanding the Unique Challenges

ADHD, or Attention-Deficit/Hyperactivity Disorder, is often thought of as a childhood condition, but it can persist into adulthood, especially in women where it often goes undiagnosed. Women with ADHD may experience symptoms differently than men, leading to challenges that are often misunderstood or overlooked.

One common misconception is that ADHD only affects hyperactive behaviour. Women with ADHD may exhibit symptoms such as anxiety, hyperfocus on tasks of interest, rejection-sensitive dysphoria (intense emotional responses to perceived rejection), forgetfulness, trouble focusing, and brain hyperactivity.

These symptoms can significantly impact their day-to-day life, making it difficult to complete everyday tasks and maintain relationships.

Additionally, women with ADHD may experience sensory overload, finding bright lights, loud noises, or certain textures overwhelming. They may also engage in excessive internal chatter, making it hard to quiet the mind and focus on the present moment.

𝗜𝘀 𝘁𝗵𝗶𝘀 𝗬𝗢𝗨?

Counselling can be incredibly beneficial; through therapy, you can learn coping strategies to manage your symptoms, improve your self-esteem, and develop skills to better navigate daily challenges.

Counselling can also help you understand your unique strengths and how to leverage them in various aspects of your life.

If you or someone you know is struggling with ADHD, counselling can provide the support and guidance needed to thrive.

28/04/2024

𝗔𝗡𝗫𝗜𝗘𝗧𝗬

Anxiety is more common than you might think, affecting millions worldwide. It's a natural response to stress, but when it becomes overwhelming or constant, it can interfere with daily life.

The good news is that anxiety is highly treatable. Counselling, especially approaches like Cognitive Behavioural Therapy (CBT), can be incredibly effective in managing and reducing anxiety symptoms. Through counselling, individuals can learn coping mechanisms, identify triggers, and develop strategies to navigate anxiety-inducing situations.

If you or someone you know is struggling with anxiety, remember, you're not alone, and help is available. Reach out to start your journey toward a calmer, more balanced life.

23/04/2024

𝗕𝘂𝗿𝗻𝗼𝘂𝘁 can sneak up on anyone, so it's crucial to recognise these signs early:

▪️Physical Exhaustion: Feeling constantly tired and lacking energy.

▪️Emotional Exhaustion: Feeling overwhelmed, drained, and emotionally depleted.

▪️Cynicism and Detachment: Developing a negative and detached attitude towards work, life, or relationships.

▪️Reduced Performance: Finding it difficult to concentrate, feeling unmotivated, or experiencing a decline in your work or personal life.

To manage burnout, consider these strategies:

▪️Self-Care: Prioritise your well-being by eating healthily, exercising regularly, and getting enough rest.

▪️Set Boundaries: Learn to say no to additional responsibilities and set limits on your time and energy.

▪️Seek Support: Talk to someone you trust, whether a friend, family member, or counsellor, about how you're feeling.

▪️Manage Stress: Practice stress-reducing activities such as mindfulness, prayer, meditation, or yoga to help you relax and unwind.

𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿, it's okay to ask for help and take time for yourself. Your well-being is important, and taking care of yourself is a crucial part of your overall health. If you're feeling overwhelmed or burnt out, reach out to a counsellor, friend, family or seek support from other resources such as; Lifeline:131114 or Beyond Blue 1300 22 4636.