We all have an inner voice — that quiet stream of thoughts running through our day. For some, it’s a helpful guide. For others, it’s a harsh critic that never rests.

Maybe you recognise it:

• “You’re not good enough.”
• “You always mess things up.”
• “Other people are doing better than you.”

At first, you might brush it off as motivation. But over time, self-criticism chips away at confidence, leaving you feeling small, anxious, or stuck.

The Cost of Constant Self-Criticism

Research shows that people who are highly self-critical are more likely to experience anxiety, depression, and burnout【1】. Self-criticism doesn’t only affect your mental health — it also impacts relationships, work, and even physical wellbeing.

Common signs include:

• Setting impossibly high standards and never feeling you meet them
• Avoiding new opportunities because you fear failing
• Dwelling on mistakes for days or weeks
• Struggling to accept compliments
• Feeling exhausted from trying to “prove yourself”

If any of these sound familiar, you’re not alone. Many people in Perth share these struggles quietly, believing it’s just “the way they are.”

Where Does Self-Criticism Come From?

Self-criticism often develops over years. It might stem from:

• Early experiences of being compared, judged, or pressured
• Workplace cultures that focus only on results, not effort
• Societal messages about success, appearance, or achievement
• Perfectionist tendencies that make nothing feel “enough”

While you may not control how this inner critic formed, you can learn to change how it speaks to you today.

Self-Esteem vs. Self-Compassion

Many people assume the answer is simply to “boost self-esteem.” But self-esteem depends on achievement, comparison, or how others see you. It rises and falls with circumstances.

Self-compassion is different. It means treating yourself with the same kindness you would offer a friend — even when things go wrong. It isn’t about being “better than” anyone else; it’s about recognising your shared humanity.

According to Dr Kristin Neff, self-compassion has three key parts【2】:

1. Self-kindness – replacing harsh judgement with understanding.
2. Common humanity – recognising that mistakes and struggles are part of being human.
3. Mindfulness – noticing your thoughts and feelings without being swept away.

Practical Steps to Quiet the Inner Critic

Here are small but powerful ways to begin shifting your self-talk:

• Notice the critic. Write down phrases you often say to yourself. Awareness is the first step.
• Ask: Would I say this to a friend? If not, reframe it in a kinder way.
• Practise “yet.” Instead of “I can’t do this”, try “I can’t do this yet.”
• Use grounding techniques. When self-criticism spirals, pause, breathe, and bring your attention back to the present.
• Celebrate small wins. Acknowledge progress, not just the end goal.

(Beyond Blue has excellent resources on building resilience and self-kindness.)

How Counselling Can Help

Changing your inner voice is not easy alone. Counselling provides a supportive space to:

• Explore where your self-criticism comes from
• Learn tools from Cognitive Behavioural Therapy (CBT) to challenge negative thoughts
• Practise self-compassion strategies with guidance
• Build healthier standards and realistic expectations
• Develop an inner voice that encourages, not attacks

At Vision Counselling, our team supports clients across Perth — from Scarborough to Baldivis and our Perth CBD office — as well as online. Many clients share that the biggest relief is realising they don’t have to live with the critic forever.

A Local Perspective

In our Perth practice, we often meet high achievers, parents juggling too much, and professionals holding themselves to impossible standards. They come in saying they’re “burnt out from their own thoughts.”

With counselling, they learn that self-compassion doesn’t make them weaker — it makes them more resilient.

First Steps You Can Take

If this article resonates with you, here are gentle first steps:

• Keep a journal of your inner critic’s phrases and experiment with softer alternatives.
• Try a short guided meditation for self-compassion (apps like Smiling Mind or Insight Timer are free).
• Reach out to someone you trust and share what you’ve been noticing.
• Consider booking a session with a counsellor to explore your self-talk in a safe, supportive space.

(The Black Dog Institute also provides strategies for managing negative thinking.)

If your inner voice has turned into a harsh critic, it’s time to try something different.
Compassion is not indulgence — it’s strength.

📅 Book an appointment with a Perth counsellor and start building a kinder, more supportive inner voice today.

References

1. Gilbert, P., & Irons, C. (2005). Focused therapies and compassionate mind training for shame and self-attacking.In P. Gilbert (Ed.), Compassion: Conceptualisations, Research and Use in Psychotherapy.
2. Neff, K. (2003). Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself. Self and Identity, 2(2), 85–101.
3. Breines, J. G., & Chen, S. (2012). Self-Compassion Increases Self-Improvement Motivation. Personality and Social Psychology Bulletin, 38(9), 1133–1143.

Understanding the Anxiety Epidemic

Anxiety disorders are at an all-time high, particularly among younger generations. Gen Z (born 1997-2012) and Millennials (born 1981-1996) report higher levels of stress, anxiety, and depression compared to older generations.

A 2023 Gallup poll found that 36% of Gen Z adults experience daily stress and worry, compared to 22% of Baby Boomers (source). Meanwhile, a study by the American Psychological Association (APA) found that Gen Z is the most anxious generation, with 91% experiencing physical or emotional symptoms due to stress (source).

So, why are young people experiencing anxiety at such high rates?

Top Causes of Anxiety Among Gen Z and Millennials

1. Financial Uncertainty and Cost of Living Pressures

• Rising costs of housing, groceries, and education contribute to financial stress and job insecurity.
• 72% of Gen Z adults report money as their biggest stressor (source).

2. Social Media and Digital Overload

• Excessive screen time and social comparison lead to increased anxiety, low self-esteem, and fear of missing out (FOMO).
• A study published in JAMA Psychiatry found that high social media use is linked to a 50% increase in depressive symptoms among teens and young adults (source).

3. Climate Change Anxiety (“Eco-Anxiety“)

• The uncertainty of climate change and its effects cause stress among younger generations.
• 67% of Gen Z say climate change negatively impacts their mental health (source).

4. Workplace Burnout and Career Pressure

• Many young people feel pressure to achieve success quickly, leading to burnout, job dissatisfaction, and work-related stress.
• Gen Z workers report burnout at higher rates (42%) compared to 24% of Baby Boomers (source).

5. Mental Health Stigma and Lack of Access to Support

• Despite growing awareness, many young people struggle to access affordable and timely mental health care.

How Can Young People Manage Anxiety?

1. Seek Professional Support

Counselling can help individuals develop coping mechanisms and address underlying stressors.

➡️ Find support at Vision Counselling.

2. Set Boundaries with Technology

• Reduce doomscrolling and take regular breaks from social media.
• Use screen time management apps to limit excessive usage.

3. Practice Self-Care and Stress-Reduction Techniques

• Mindfulness, exercise, and journaling can help regulate emotions.
• Studies show that just 30 minutes of exercise can significantly reduce anxiety (source).

4. Build a Strong Support System

• Talking to trusted friends, family, or mental health professionals can help alleviate anxiety.

5. Access Free Community Counselling Programs

If cost is a barrier, consider free or low-cost mental health programs like the Stirling Support Program, which provides counselling for those in need.

Final Thoughts: Breaking the Cycle of Anxiety

Gen Z and Millennials are facing unique stressors that contribute to rising anxiety levels. By seeking professional support, setting boundaries with technology, and engaging in self-care, young people can take steps to manage their mental well-being.

If you’re struggling with anxiety, don’t wait—contact Vision Counselling today to book an appointment.

In this article, we explore the impact of doomscrolling on mental health, backed by research and expert insights, and share actionable steps to regain control of your screen time.

What Is Doomscrolling?

Doomscrolling (or doomsurfing) refers to the habit of continuously consuming negative or distressing news online, often at the expense of mental well-being. This behavior has become more common with the rise of social media and 24/7 news cycles, particularly during times of crisis, such as the COVID-19 pandemic or global conflicts.

Why Do We Doomscroll?

Psychologists suggest that doomscrolling is driven by a survival instinct—our brain is wired to seek out threats to stay prepared. However, excessive exposure to distressing content can lead to a constant state of worry and emotional exhaustion.

A study published in Health Communication (2022) found that individuals who engage in problematic news consumption experience higher levels of stress and poor mental health outcomes. (Source)

How Doomscrolling Affects Mental Health

1. Increases Anxiety and Stress

Constant exposure to negative news can activate the body’s stress response, releasing cortisol, a hormone linked to increased anxiety and tension. A 2021 study in PLOS ONE found that those who frequently engage with distressing news have significantly higher anxiety levels compared to those who limit their exposure. (Source)

2. Contributes to Depression

Studies have shown that excessive news consumption correlates with symptoms of depression. The American Psychological Association (APA) states that consuming negative content before bed can lead to poor sleep quality, which is a known risk factor for depression. (Source)

3. Creates Feelings of Helplessness

When we are bombarded with negative headlines about climate change, economic instability, and global crises, it can lead to emotional exhaustion and a feeling of powerlessness, making it harder to take positive action.

4. Disrupts Sleep Patterns

Doomscrolling before bedtime can overstimulate the brain, leading to difficulty falling asleep. The blue light from screens also reduces melatonin production, making restful sleep even harder to achieve.

How to Stop Doomscrolling and Protect Your Mental Health

While staying informed is important, setting boundaries around news consumption is essential for mental well-being. Here are some strategies to help:

1. Set Time Limits on News Consumption

Allocate a specific time for reading the news—such as 15-20 minutes in the morning and evening—rather than consuming information throughout the day.

2. Follow Reputable Sources

Misinformation and sensationalized headlines can heighten anxiety. Stick to trusted news outlets like:

• ABC News (Australia)
• BBC News
• World Health Organization for health-related news

3. Use Screen Time Management Apps

Apps like Freedom, Forest, and Apple’s Screen Time can help limit time spent on social media and news apps.

4. Practice Digital Detoxing

Taking regular breaks from screens—especially before bed—can improve mental clarity and emotional balance. Try:
✅ Turning off notifications for news apps
✅ Keeping your phone outside the bedroom
✅ Engaging in offline hobbies like reading or exercise

5. Seek Support if Needed

If doomscrolling is significantly affecting your mental health, speaking to a mental health professional can help.

📍 If you’re struggling with anxiety or depression, consider seeking support through counselling to regain emotional balance and resilience.

Final Thoughts

Doomscrolling can take a serious toll on mental health, contributing to stress, anxiety, depression, and sleep issues. However, by setting healthy boundaries, consuming information mindfully, and seeking professional support when needed, you can break the cycle and regain control of your emotional well-being.

💡 Want to improve your digital habits? Start by reducing screen time and focusing on content that adds value to your life.

What is Eco-Anxiety?

Eco-anxiety, sometimes referred to as climate anxiety, is the chronic fear of environmental catastrophe. While not officially classified as a mental health disorder, it is recognized by mental health professionals as a legitimate emotional response to the climate crisis.

Key Triggers for Eco-Anxiety:

• Frequent exposure to news about climate disasters
• Feeling powerless to make a significant impact
• Concerns about the future for oneself and future generations

If you’re struggling with feelings of anxiety, learn more about managing stress on our Anxiety Counselling Services page.

How Does Eco-Anxiety Affect Mental Health?

The mental health effects of eco-anxiety vary from person to person but can be profound and far-reaching.

Common Symptoms of Eco-Anxiety:

1. Emotional Symptoms: Persistent worry, fear, sadness, or guilt about the environment.
2. Cognitive Symptoms: Obsessive thoughts about climate change or its impacts.
3. Physical Symptoms: Fatigue, difficulty sleeping, or feeling overwhelmed.
4. Behavioral Changes: Avoidance of certain activities, hyperfocus on eco-friendly practices, or withdrawing from conversations about the environment.

A 2021 study published in The Lancet found that 59% of young people globally reported feeling “very” or “extremely” worried about climate change (The Lancet).

Who is Most Affected by Eco-Anxiety?

Eco-anxiety can affect anyone but tends to be more common among certain groups:

• Younger Generations: Millennials and Gen Z are particularly vulnerable, as they face the long-term consequences of environmental degradation.
• Environmental Advocates: Individuals deeply involved in environmental work may feel heightened stress from their knowledge and exposure.
• Residents of Affected Areas: Communities directly impacted by climate disasters, such as wildfires or rising sea levels, often experience more acute eco-anxiety.

For more about the impact of climate change on mental health, visit the American Psychological Association.

How to Cope with Eco-Anxiety

While eco-anxiety is a natural response to a real crisis, there are ways to manage it and maintain emotional balance:

1. Educate Yourself

Understanding the science of climate change and the solutions being implemented can help reduce feelings of helplessness. Knowledge empowers action.

2. Take Action

Engaging in positive environmental actions, such as recycling, reducing waste, or advocating for policy changes, can foster a sense of control and purpose.

3. Limit Exposure to Negative News

Constant exposure to climate news can amplify anxiety. Consider setting boundaries around when and how you consume news about the environment.

4. Practice Mindfulness and Stress Management

Techniques like deep breathing, meditation, and yoga can help reduce stress and refocus your energy.

Learn how mindfulness can improve your mental health on our Mindfulness in Therapy page.

5. Seek Support

Talking to a counsellor or therapist can provide valuable tools and strategies for managing eco-anxiety. Sharing your concerns with others who feel the same can also create a sense of solidarity.

For additional resources, visit Climate Psychology Alliance.

The Importance of Acknowledging Eco-Anxiety

Recognizing eco-anxiety is an important step toward addressing its impact on mental health. While it’s a challenging emotional response, it also reflects a deep connection to the planet and a desire for positive change. By acknowledging and managing these feelings, individuals can turn anxiety into action and hope.

Conclusion

Eco-anxiety is a valid emotional response to the ongoing climate crisis, but it doesn’t have to control your life. Understanding its causes, recognizing its symptoms, and implementing effective coping strategies can help you maintain mental balance while staying committed to environmental action.

If you’re struggling with eco-anxiety, Vision Counselling can help. Contact us today to book a session and find the support you need to navigate these complex emotions.

What is Anxiety?

Anxiety is a natural response to stress or danger, but for some, it becomes persistent and interferes with daily life. According to Beyond Blue, anxiety is one of the most common mental health conditions in Australia, affecting over 14% of Australians each year (Beyond Blue).

Common Symptoms of Anxiety:

• Excessive worry
• Difficulty concentrating
• Restlessness
• Sleep disturbances
• Physical symptoms like a racing heart or sweating

If these symptoms feel unmanageable, counseling can help you understand and address the root causes of your anxiety.

Learn more about anxiety and its symptoms on our Anxiety Counselling Services page.

How Counselling Helps Manage Anxiety

Counselling offers a range of therapeutic approaches tailored to each individual’s needs. Here’s how it can help:

1. Identifying Triggers and Patterns

One of the first steps in counselling is identifying the triggers and patterns that contribute to anxiety. Therapists help clients recognize thought processes, behaviors, or environmental factors that exacerbate anxiety. Awareness is the first step toward change.

Example: A therapist may help you notice that checking your phone constantly for emails is increasing your stress and work-related anxiety.

2. Teaching Coping Strategies

Counselling equips clients with practical coping strategies to manage anxiety in real-time. These strategies may include:

• Breathing Techniques: Deep, mindful breathing can help calm the body during moments of acute anxiety.
• Grounding Exercises: Techniques that focus attention on the present moment, such as the “5-4-3-2-1” sensory exercise, reduce overwhelming thoughts.

Studies show that cognitive-behavioral techniques can reduce anxiety symptoms by up to 60%, making it one of the most effective interventions (National Institutes of Health).

3. Cognitive Behavioral Therapy (CBT)

CBT is a widely used evidence-based approach for managing anxiety. It focuses on challenging and changing unhelpful thought patterns and behaviors.

How CBT Helps Anxiety:

• Identifies negative thought patterns (e.g., catastrophizing)
• Teaches individuals to reframe their thoughts into more balanced perspectives
• Provides tools for managing worry and fear

Learn more about CBT’s effectiveness from the American Psychological Association.

4. Building Emotional Resilience

Counselling also focuses on building emotional resilience, helping clients navigate life’s stressors with confidence. Resilience helps reduce the intensity and frequency of anxiety episodes.

5. Providing a Safe Space

Counselling creates a safe and nonjudgmental space where clients can express their fears and anxieties openly. Simply talking about worries can reduce their power and provide a sense of relief.

Research from Psychology Today shows that people who engage in therapy experience a 45-70% improvement in emotional well-being, including reduced anxiety (Psychology Today).

Types of Anxiety Counselling Approaches

Therapists use different approaches to help clients manage anxiety. These include:

Acceptance and Commitment Therapy (ACT)

ACT encourages individuals to accept their anxiety rather than fight it, while committing to actions aligned with their values. It’s particularly effective for chronic anxiety.

Exposure Therapy

Exposure therapy helps individuals confront their fears in a safe, controlled environment, reducing avoidance behaviors and desensitizing anxiety triggers.

Mindfulness-Based Therapy

Mindfulness techniques, such as meditation and body scans, help individuals stay grounded and reduce anxious thoughts.

Explore mindfulness techniques on our Mindfulness in Therapy page.

When to Seek Counselling for Anxiety

If anxiety significantly impacts your daily life, relationships, or ability to work, counselling is a proactive step toward recovery. Signs that you may benefit from counselling include:

• Persistent feelings of worry or fear
• Avoidance of situations due to anxiety
• Difficulty sleeping or concentrating
• Experiencing panic attacks

The Importance of Professional Help

Seeking help from a professional counselor or psychologist can make a significant difference. Therapists are trained to guide individuals through proven methods for managing anxiety, offering both immediate relief and long-term strategies.

Statistic: According to a study by the Australian Psychological Society, over 80% of clients report significant improvements in their anxiety symptoms after therapy (Australian Psychological Society).

Internal Link: Ready to take the first step? Visit Vision Counselling’s Anxiety Therapy Services for professional support.

Conclusion

Counselling is a powerful tool for managing anxiety, providing practical techniques, emotional support, and long-term solutions. Whether you’re dealing with occasional worry or chronic anxiety, therapy can help you regain control and find balance.

Take the first step toward a calmer mind and healthier life. Contact Vision Counselling today to book your session and start your journey toward recovery.

Understanding Anxious Attachment

Anxious attachment is an attachment style often characterized by insecurity, fear of abandonment, and a strong need for reassurance. According to research, 20% of adults have an anxious attachment style, which can influence their behavior in relationships (American Psychological Association). People with anxious attachment may experience:

• Frequent worry about relationship stability
• Heightened sensitivity to signs of rejection
• A need for constant reassurance
• Difficulty handling separation or emotional distance

If you identify with these traits, remember that anxious attachment is just one part of your relationship style. Learning to manage this attachment style through emotional resilience can empower you to lead a more balanced, fulfilling life. Vision Counselling’s Individual Therapy Services offer tailored support for those looking to understand and work through their attachment style.

The Concept of Emotional Resilience

What is Emotional Resilience?

Emotional resilience refers to the ability to adapt to and recover from life’s difficulties. It involves skills such as self-awareness, emotional regulation, and problem-solving, which can help you navigate challenges effectively. For those with anxious attachment, emotional resilience can mitigate attachment-related fears and foster more secure relationships.

Research from the National Institutes of Health (NIH) indicates that building resilience helps reduce symptoms of anxiety and depression, improving mental well-being (NIH). In other words, emotional resilience doesn’t eliminate anxiety or insecurities but equips you with strategies to manage them.

Benefits of Emotional Resilience for Anxious Attachment

For those with anxious attachment, building resilience can help:

• Reduce fear of abandonment by fostering a secure sense of self
• Improve self-soothing techniques to handle separation
• Enhance confidence in handling relationship challenges

Techniques to Develop Resilience

Building resilience is a gradual process that involves adopting certain habits and mindsets. Here are proven techniques for developing resilience, especially for those dealing with anxious attachment:

1. Practice Mindfulness and Self-Awareness

Mindfulness can help you become more aware of your thoughts, especially during moments of stress or insecurity. For people with anxious attachment, mindfulness can reduce the urge to seek constant reassurance by focusing on self-regulation. Studies show that mindfulness practices can significantly reduce anxiety levels (Mindful.org).

How to Practice Mindfulness:

• Set aside a few minutes daily to focus on your breathing and observe your thoughts without judgment.
• Use mindfulness apps or guided meditation videos to help you get started.

For more strategies on managing anxiety through mindfulness, visit our Mindfulness Techniques page.

2. Challenge Negative Thought Patterns

Anxious attachment often leads to negative thinking patterns, such as catastrophizing or assuming the worst in relationships. Cognitive Behavioral Therapy (CBT) is an effective approach to challenging and replacing negative thoughts with more realistic ones. According to the Australian Psychological Society, CBT is one of the most effective therapies for managing anxiety and attachment issues (Australian Psychological Society).

Steps for Challenging Negative Thoughts:

• Write down recurring negative thoughts and examine the evidence for and against them.
• Replace negative assumptions with balanced perspectives.

3. Develop Self-Compassion

Self-compassion involves treating yourself with the same kindness and understanding you would offer a friend. Studies suggest that self-compassion can enhance resilience by reducing self-criticism and building inner strength (Harvard Health). For individuals with anxious attachment, self-compassion helps reduce dependency on external validation, promoting a more secure sense of self.

Practices for Building Self-Compassion:

• Practice self-affirmations or journal about positive qualities you value in yourself.
• Engage in self-care activities that promote emotional well-being.

For more on how self-compassion can aid in overcoming anxiety, check out Our Guide to Self-Compassion.

4. Set Personal Goals

Setting achievable personal goals can boost confidence and independence, important for those with anxious attachment. Goal-setting can create a sense of purpose and allow you to focus on individual growth rather than relationship worries. Studies from Psychology Today show that achieving personal milestones can increase self-efficacy, which is linked to higher emotional resilience (Psychology Today).

Goal-Setting Tips:

• Start with small, measurable goals that are meaningful to you.
• Break down each goal into actionable steps and celebrate progress.

The Importance of Support Networks

Building a support network is essential for emotional resilience, especially for individuals with anxious attachment. A supportive circle of friends, family, or a therapist provides a safe space to share worries, receive encouragement, and gain perspective.

Benefits of a Support Network for Anxious Attachment

Research shows that strong social support networks reduce stress and improve resilience, even in the face of adversity (Australian Institute of Health and Welfare). A support network can offer:

• Emotional Validation: Knowing that others understand your experiences can help reduce feelings of isolation.
• Constructive Feedback: Trusted friends and family can provide insight into situations where anxious attachment may be influencing your perceptions.
• Encouragement to Seek Professional Help: Supportive people can encourage you to seek therapy or counseling if needed.

Vision Counselling offers individual counselling services that can support you in developing resilience and managing anxious attachment patterns effectively.

Practical Steps for Building Your Support Network

If you feel your support network is limited, consider the following steps:

• Join Support Groups: Many communities offer support groups for people dealing with anxiety and attachment issues. These groups provide a safe environment to share experiences and learn from others.
• Seek Professional Support: Working with a therapist can offer insights and strategies tailored to your needs. For those with anxious attachment, professional guidance can help reduce dependency on others for emotional support.
• Nurture Existing Relationships: Invest time in relationships that feel supportive and reciprocative. Building deeper connections can help counter the feelings of insecurity that come with anxious attachment.

Conclusion

Anxious attachment may present challenges, but it doesn’t have to define your life. By building emotional resilience, challenging negative thought patterns, and fostering a strong support network, you can manage the effects of anxious attachment and enhance your overall well-being. Remember, overcoming anxious attachment is a journey, and you don’t have to do it alone.

Vision Counselling’s Individual Therapy Services provide professional, compassionate support to help you build resilience and achieve a more balanced, fulfilling life.

What Exactly is NMN? A Quick Refresher

Alright, let’s break it down. NMN, or Nicotinamide Mononucleotide, is a naturally occurring compound in our bodies that helps produce NAD+ (Nicotinamide Adenine Dinucleotide). NAD+ is like the body’s own battery pack—it fuels our cells, supports DNA repair, and plays a critical role in energy production. But as we age, those NAD+ levels drop, and our cells don’t work quite as efficiently as they used to.

NMN supplements aim to top up those NAD+ levels, giving our cells the boost they need to function better. The research so far has been quite promising in areas like energy metabolism, muscle function, and even skin health. But here’s the million-dollar question: could NMN have a positive impact on our mood and mental health too?

How Could NMN Affect Mental Health?

Mental health is a complex field, and there’s no one-size-fits-all answer. But there are some interesting ways NMN might play a role in supporting emotional well-being:

1. Supporting Brain Function and Cognitive Health: Our brains need a lot of energy to function properly. And just like every other cell in our body, brain cells rely on NAD+ to keep things running smoothly. Some research suggests that by boosting NAD+ levels, NMN may help support cognitive functions like memory, focus, and mental clarity. Imagine having a bit more mental energy to tackle the day—that could certainly help keep stress at bay!
2. Reducing Inflammation and Oxidative Stress: Inflammation isn’t just a physical issue—it can also impact our mental health. Studies have shown that chronic inflammation and oxidative stress are linked to conditions like anxiety and depression. NMN, by supporting cellular repair and reducing oxidative stress, could help create a more balanced internal environment. It’s like tidying up the clutter in your mind, allowing for a calmer and clearer outlook.
3. Enhancing Mitochondrial Function: The mitochondria are often called the “powerhouses” of our cells, and they play a vital role in energy production. Better mitochondrial function means better energy production, not just for physical activity but also for mental tasks. Some experts believe that this could contribute to improved mood and reduced feelings of fatigue, which are often connected to poor mental health.

The Science: What Do We Really Know?

While NMN is an exciting prospect, it’s important to recognise that research on its effects on mental health is still in its early stages. Most of the current studies focus on cellular health and aging, with a growing interest in how these areas intersect with mental well-being. There’s a lot more to uncover, but the groundwork is promising.

For instance, research on mice has shown that NMN can improve brain function and protect against age-related decline. Translating these findings to humans is the next big step. But for now, what we do know is that NMN supports the cellular processes that underpin both physical and mental health. So, there’s certainly potential.

Should You Consider NMN for Your Emotional Well-being?

It’s tempting to think of supplements as a quick fix. But, let’s be real: mental health is complex. NMN could be a helpful addition to a broader wellness strategy, but it’s not a replacement for other proven approaches like counselling, exercise, and a balanced diet.

If you’re thinking about giving NMN a go, it’s always best to have a chat with a healthcare professional. Everyone’s body reacts differently, and it’s essential to consider your specific needs and circumstances. NMN is generally considered safe, but like any supplement, it’s about finding what works best for you.

Balancing NMN with a Holistic Approach to Mental Health

At Vision Counselling, we believe in a holistic approach to mental health. This means combining the power of talking therapies with lifestyle changes, mindfulness practices, and sometimes, supplements. If NMN can help support your mental clarity, reduce fatigue, or simply provide a bit more energy to get through the day, it could be worth exploring as part of your journey.

Final Thoughts: A New Tool in the Mental Health Toolbox?

So, can NMN boost your emotional well-being? The jury is still out, but the potential is there. By supporting cellular health, reducing inflammation, and improving energy metabolism, NMN could play a part in helping you feel more balanced and resilient. It’s not a cure-all, but it might just be another tool in the ever-growing mental health toolbox.

At the end of the day, mental health is about finding what works for you. Whether it’s talking to a trusted counsellor, practising mindfulness, or exploring new supplements like NMN, it’s all about the journey. And we’re here to support you every step of the way. So, why not stay curious, stay open, and see what feels right for you?

Recognising what causes your anxiety is the first step toward managing it. Everyone has unique triggers, whether it’s work-related stress, social situations, or even specific thoughts. Keeping a journal can be incredibly helpful in identifying patterns. Jot down when you feel anxious and what you were doing at the time. Over time, you will start to notice recurring themes.

Practise Deep Breathing and Mindfulness

Deep breathing exercises can make a world of difference in moments of anxiety. Simple practices like inhaling deeply through your nose, holding for a few seconds, and exhaling slowly can calm your nervous system. Additionally, mindfulness exercises, such as meditation, can keep your mind grounded. Apps like Headspace or Calm are great tools to get started with mindfulness.

Engage in Physical Activity

Exercise is a fantastic way to alleviate anxiety. Physical activity releases endorphins, which are natural mood lifters. Whether you prefer a brisk walk, a run, or something more structured like yoga, moving your body can significantly reduce stress levels. Plus, it’s great for your overall health.

Maintain a Healthy Diet

What you eat can greatly affect your mental health. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides your body with the necessary nutrients to function optimally. Avoid excessive caffeine and sugar as they can exacerbate anxiety symptoms. Staying hydrated is equally important.

Establish a Routine and Stick to It

Having a consistent daily routine provides a sense of normalcy and control. Plan your day with regular times for waking up, eating meals, working, and going to bed. This structure can reduce unpredictability and, in turn, minimise anxiety. Make sure to allocate time for relaxation and hobbies you enjoy.

Limit Alcohol and Avoid Substance Abuse

Turning to alcohol or other substances to cope with anxiety is a common, yet ineffective strategy. These substances can worsen anxiety over time. Instead, focus on healthier coping mechanisms like the ones mentioned above. If you find it difficult to cut back, seeking professional advice can be beneficial.

Reach Out to Friends and Family

Don’t underestimate the power of a good chat. Sometimes, talking about your worries with someone you trust can alleviate stress. Whether it’s a close friend, a family member, or a counsellor, sharing your feelings can bring relief. It’s also a great way to gain new perspectives on your concerns.

Limit Exposure to Stressful Media

While staying informed is important, constant exposure to negative news can heighten anxiety. Set boundaries for yourself, like only checking the news at certain times of the day and avoiding it before bed. Instead, fill your media time with content that makes you happy or relaxes you.

Practise Self-Compassion

It’s easy to be hard on yourself when you’re feeling anxious. Remember to show yourself the same kindness you would offer a friend. Practice self-affirmation and remind yourself that it’s okay to feel this way. You’re putting in the effort to manage your anxiety, and that’s commendable.

Seek Professional Help When Needed

Sometimes, despite our best efforts, anxiety can become too overwhelming. That’s completely okay. Professional counsellors and therapists are trained to help you navigate these feelings. Vision Counselling offers compassionate and confidential services, both in person and through telehealth, making it easier for you to get the support you need no matter where you are in Australia.

Embrace Small Achievements

In the hustle and bustle of everyday life, it’s easy to overlook small victories. Whether it’s finishing a project at work, cooking a meal, or even getting out of bed on a tough day, celebrate these moments. They are steps forward.

Conclusion

Managing anxiety is a continuous journey. By incorporating these strategies into your daily routine, you’ll not only reduce your anxiety but also improve your overall wellbeing. Remember, it’s about progress, not perfection. Take each day as it comes, and don’t hesitate to seek support when you need it.

Ever felt like your heart’s racing, palms are sweaty, and you can’t shake that gnawing dread? You’re not alone. An estimated 1 in 7 Australians will experience anxiety at some point. Anxiety is a normal reaction to stress, but for some, it becomes more than a fleeting moment of worry. It transforms into a constant companion, shadowing thoughts and actions.

Common Symptoms of Anxiety

Anxiety manifests in various ways, impacting both the mind and body. Here are some common symptoms you might observe:

• Excessive worrying: It’s more than just overthinking; worries can spiral out of control and consume your day.
• Physical symptoms: Sweating, trembling, and a rapid heartbeat are just a few signs anxiety might be pulling the strings.
• Restlessness: A constant feeling of being “on edge.”
• Fatigue: Anxiety can be exhausting, even if you’ve had a decent night’s sleep.
• Difficulty concentrating: Your mind wanders, making it tough to focus on tasks.
• Sleep disturbances: Struggling to fall asleep or stay asleep is a common issue.

Why Do We Get Anxious?

Ever wondered why your body reacts this way? It’s all due to the “fight or flight” response. This primal reaction helped our ancestors survive, kicking in during perceived danger. Nowadays, it might flare up during a work presentation or even a simple phone call. The body reacts as if it’s facing a sabre-toothed tiger, even if the threat isn’t life-threatening.

Genetics, brain chemistry, and life experiences also play roles. If a parent suffered from anxiety, you might be more prone. Traumatic events can leave a lasting imprint, triggering bouts of anxiety down the road.

Strategies for Managing Anxiety

Alright, enough of the doom and gloom. How can we tackle this? Here are some tried-and-true strategies:

1. Deep Breathing and Relaxation Techniques

Seems simple, right? But slowing down your breathing can signal your brain that it’s time to calm down. Try inhaling for four counts, holding for four, and exhaling for four. Give it a whirl next time you feel anxious.

2. Physical Activity

Ever heard someone say, “I need to blow off some steam?” Physical activity does more than just keep you fit. It releases endorphins, the feel-good chemicals that can combat anxiety. Whether it’s a brisk walk or a full-on gym session, get moving.

3. Mindfulness and Meditation

Mindfulness involves focusing on the present, acknowledging your feelings without judgment. Meditation apps can guide you through short sessions, helping to centre your mind amidst the chaos.

4. Limit Caffeine and Alcohol

Here’s the deal: what you consume can affect your anxiety levels. Too much caffeine can make you jittery, while alcohol might increase feelings of anxiety over time. Moderation is key.

5. Professional Help

If anxiety feels like it’s running the show, seeking professional help is a wise step. Therapists can offer coping strategies, while medication might be an option for some. At Vision Counselling, our experienced team is here to support you through personalised care.

Real Stories: Jane’s Journey with Anxiety

Let’s talk about Jane. A 32-year-old project manager, Jane often felt overwhelmed. Meetings, deadlines, and even social events became sources of dread. At first, she dismissed it as stress. But when her anxiety started affecting her sleep and relationships, she knew it was time to seek help.

Jane’s journey wasn’t easy. It took patience and persistence. Through therapy, she learned relaxation techniques and cognitive-behavioural strategies that helped her reclaim control. Today, Jane’s anxiety is more manageable, though she acknowledges it may never completely disappear. She’s found ways to thrive despite it.

Humour: A Surprising Ally

Ever heard the phrase, “Laughter is the best medicine”? It turns out, there’s truth in it. Humour can provide a fresh perspective on stressful situations. Next time you’re feeling anxious, try watching a funny movie or spending time with someone who makes you laugh. It might just make the load a bit lighter.

Final Thoughts

Anxiety may always be around, but it doesn’t have to control your life. Recognise the symptoms, understand the triggers, and arm yourself with strategies to manage it. With the right support, you can navigate through the maze of anxiety and come out stronger on the other side.

If you’re seeking support, Vision Counselling is here for you. Our team of compassionate professionals in Perth is ready to help you embark on a path to better mental health. Reach out and take that first step. You’ve got this.

Everyone has experienced stress and anxiety due to the significant changes brought by the pandemic and the implemented lockdowns.

Students were forced to continue their studies at home and attend online classes.

Businesses had to transition online and operate remotely.

Employees also had to adjust to a remote work setup.

And everyone was prohibited from going outdoors to reduce the risk of contracting the coronavirus.

Now we hope that the worst part of the pandemic is over, people are starting to resume their regular routines, receive their vaccinations, and adjust to the new normal.

But even after the restrictions have been lifted and the face-to-face interactions have resumed, everyone is still advised to be cautious with their health to prevent potential reinfection.

And so, the following are a few tips to help you take care of your health and well-being in the post-COVID era:

Post COVID-19 Mental Health Tips

1. Stay Physically Active

Due to the lockdown and social distancing restrictions, many people had to stop or change their exercise routines and physical activities.

While others were able to find ways to continue doing physical activities despite being indoors, some were forced to completely quit as they had other obligations to attend to.

But now, you have the opportunity to get back on track and pick up an exercise program you’ll greatly benefit from. You must overcome anxiety in order to resume making progress toward improved health.

Remember that daily exercise and regular physical activity are crucial in strengthening your body and lowering your risk of contracting any virus or disease and it helps to avoid depression.

Staying physically active can help boost your immune system and at the same time, reduce your stress and worry caused by the pandemic. So, get creative in incorporating physical activities into your daily routine, whether at home or outdoors.

This may include:

• Jogging or walking
• Dancing
• Biking
• Gardening or doing lawn work

If you feel uneasy around a lot of people, you can work out at home or in a less populated area. Ultimately, the goal is to keep your body moving to reap the benefits of exercising.

2. Enjoy A Good And Relaxing Massage

It might not be best to choose a sedentary lifestyle, especially if you feel like you want to get accustomed to it. This is because long periods of sitting in front of a computer might impair your muscles and blood circulation.

When overlooked, you’ll likely experience more frequent back pains, headaches, and muscle stiffness, which could result in restricted body movement.

Despite the lifestyle you lead, you should take time to have a good massage to properly take care of your health and wellness post-COVID.

Myotherapy and remedial treatment are two of good types of massages you can have.

Myotherapy massage can remove tension headaches and is focused on preventing restricted joint movement and alleviating issues such as poor posture and muscle sprains.

Meanwhile, remedial therapy is designed to improve joint mobility, relax muscles, and strengthen ligaments and tendons.

Regardless of what type of massage you prefer, a body massage can help improve your overall health and wellness.

3. Take Time To Be Zen

Many people have experienced stress and anxiety as a result of the COVID-19 pandemic, especially considering that it has dominated the news for the past two years.

Despite the return to normalcy post-COVID, some people continue to worry excessively about the possibility of contracting the virus.

Unfortunately, letting these negative and restless thoughts overcome your mind can adversely affect your overall health.

Too much stress and anxiety might result in sleepless nights, loss of appetite, and extreme exhaustion.

One way to prevent this is by making time to practice Zen meditation.

Here are some suggestions to help you cultivate a sense of inner calmness and get rid of stressful thoughts and emotions:

• Practice mindfulness in whatever you do
• Do deep breathing exercises as soon as you feel stressed
• Start a journal
• Listen to soothing music
• Take a break from social media or any online platform that reminds you of the pandemic

Embracing a Zen lifestyle can help bring you back to the present moment so you can forget about the negativities brought on by the COVID-19 virus.

You may also take this as an opportunity to develop better and healthier routines.

4. Get Adequate Sleep

It’s crucial to take steps to establish healthy sleeping patterns and habits post-COVID. This is because, in addition to weakening the immune system, insufficient sleep can lead to cardiac diseases or worsen pre-existing medical issues.

On the other hand, getting enough sleep can elevate your mood, enhance your memory, and increase your productivity.

This is why adults should aim for 7 to 9 hours of sleep daily, while children must get 8 to 12 hours.

If you’re having trouble sleeping at night, you may include the following into your bedtime ritual:

• Taking a warm bath
• Meditating
• Listening to music
• Reading
• Drinking tea

Establishing a bedtime routine can help you calm down, relax, and prepare your mind and body for sleep.

5. Stay Connected

The pandemic has significantly impacted everyone’s social life. As previously noted, physical connections decreased, and social media platforms became the sole means of connecting with others. The imposed restrictions have made it difficult to communicate with family and friends.

While this was done for everyone’s safety, it affected some people’s mental and emotional health. The lack of social interaction caused them to feel alone and depressed.

Although virtual meetings became a possibility, nothing compared to the wonderful feeling of seeing friends and loved ones in person.

Thankfully, it’s now feasible to reconnect with family and friends post-COVID. The experience of taking a trip or going out for meals with them is now yours to enjoy.

Although participating in activities with your loved ones is fun, it’s still preferable to err on the side of caution. By adhering to protocols like wearing face masks and maintaining social distance, you can safeguard both your health and theirs.

Lastly, make sure to utilize all types of technologies for communication to maintain your relationships and provide companionship to your loved ones abroad.

Constant communication is among the best ways to take care of your mental and emotional health and improve overall wellness.

Key Takeaway

There’s no denying that there are numerous approaches to taking care of your health and well-being post-COVID.

Your life can significantly be changed by adopting basic lifestyle changes like getting adequate sleep, exercising, and meditating.

Take the required actions to calm your mind if you are now suffering tension and worry.

You can also use this article as a guide so you can learn how to deal with stressful situations and the changes that the new normal will bring.

If you feel like you need some extra help to care for your mental health during this time, Vision Counselling and Psychology will has Perth counsellors and Telehealth counsellors available for you to speak to.