Mental health doesn’t improve through willpower alone. It’s shaped by habits, boundaries, support systems, and how we respond to challenges. This year, prioritising mental health might look like:

• Seeking professional support
• Learning to say no
• Reducing self-criticism
• Building emotional awareness

Psychological support can be an important part of maintaining wellbeing throughout the year, not just during difficult times. If your considering psychology sessions this year, Browne Psychology offers a confidential and supportive space to help you work towards improving you mental wellbeing.  
 
How to book an appointment at Browne Psychology
We aim to make accessing psychological support as straightforward and flexible as possible. Whether you’re seeking private therapy, Medicare-rebated sessions, or funded services, there are several ways to book an appointment with us.

Private Psychology Appointments
You can book private psychology sessions with us without a referral. If you have private health insurance, psychology services may be included under your extras cover. We recommend contacting your private health provider directly to check whether rebates are available and what level of cover applies.

Mental Health Treatment Plan (Medicare Rebates)
You may be eligible for Medicare rebates through a Mental Health Treatment Plan from your GP. This plan allows you to receive a rebate on the cost of your psychology sessions. To access this option, book an appointment with your GP and ask whether a Mental Health Treatment Plan is appropriate for you. Once you have your referral, you can contact us to arrange appointments.

​Funded Services
To see a full list of funded services available at Browne Psychology, click the ‘Fees/Rebates’ tab on our website.

Book by Phone
To book an appointment by phone please call 5307 1607.
Our reception is staffed part-time, so if your call is unanswered, please leave a voicemail with your details. Reception staff will return your call as soon as possible.

Book Online
You can also book appointments via our website by clicking on the ‘Book Online’ tab.
Please note that online bookings are limited, and not all appointment times are available through the online system.  

After the holiday period, many people struggle with the return to work, school, and everyday responsibilities. Changes in routine, financial stress, and reduced downtime can impact mental wellbeing.

​This transition period is a common time for people to experience low mood, anxiety or overwhelm.

Tips for a Gentler Transition

• Reintroduce routines gradually where possible
• Focus on one priority at a time
• Maintain regular sleep and meal patterns
• Schedule small moments of enjoyment into you week

Adjusting takes time, and it's okay if you don’t feel ‘back to normal’ straight away. 

The start of a new year often comes with the pressure to set big goals, make drastic changes, and become a ‘better’ version of ourselves. While reflection and motivation can be helpful, the expectation to completely reinvent yourself can also create stress, self-criticism, and unrealistic standards.

Letting go of the Pressure

New Years messaging often suggests that success means constant improvement, productivity, or positivity. In reality, mental health is not about doing more or being different, it’s about understanding yourself, responding to your needs, and building balance over time.
It’s okay if:

• You feel tired rather than motivated
• You’re unsure what you want this year
• Last year was difficult and you’re still recovering

These experiences are normal and valid.

Setting Intentions Instead of Resolutions

Rather than strict resolutions, consider setting intentions that support your mental wellbeing. Intentions are flexible and compassionate, allowing room for change and setbacks.
Examples include:

• Creating more space for rest
• Responding to stress with kindness rather than criticism
• Asking for support earlier
• Prioritising mental health alongside physical health

Small consistent steps often lead to more meaningful changes than all-or-nothing goals.

When Psychology Support Can Help

The beginning of the year can be a helpful time to check in with your mental health. Seeing a psychologist isn’t only for times of crisis – it can also support reflection, goal setting, and building coping strategies for the year ahead.
If you notice ongoing stress, anxiety, low mood, or burnout, reaching out early can make a significant difference. 

In the midst the hustle and bustle of modern life, anxiety has become a common companion for many. The pressures of daily living, and the uncertainties of the future can create a fertile ground for anxiety to build. However, amidst this chaos, mindfulness emerges as a powerful tool to help manage and alleviate anxiety.
Mindfulness is the practice of being fully present and actively engaging with the current moment in a non-judgmental and accepting way. It involves being aware and acknowledging your thoughts, feelings and surrounds without becoming overwhelmed or reactive. This state of awareness helps in breaking the cycle of negative thinking that often fuels anxiety. By focusing on the present moment, you reduce the grip of past regrets and future worries, which are common triggers for anxiety.
Research supports the efficacy of mindfulness in reducing anxiety symptoms. Regular practice has been shown to reduce stress, improve focus and emotional regulation, and increase overall well-being. The practice of mindfulness can be applied in various settings, such as during meditation, while eating, walking, or even in conversation.

​The Key aspects of mindfulness include:

• Awareness: Paying attention to what is happening in the moment.
• Acceptance: Allowing thoughts and feelings to arise without trying to change or judge them.
• Non-reactivity: Observing without immediately reacting to experiences.

 
There are several mindfulness techniques that can be easily incorporated into everyday living. These include:

• Breathing Exercises

This simple yet effective practice involves paying close attention to your breath. Sit comfortably, close your eyes, inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Pay attention to how your body moves with each breath. This simple practice can help ground you and bring your attention away from anxious thoughts.

• Body Scan Meditation

Lie down or sit comfortably, and gradually focus on different parts of your body, starting at your head and moving down to your toes. Pay attention to any sensations, tensions, or areas of relaxation. This helps you to become aware of where you hold stress and encourages relaxation.

• Mindful Walking

While you are walking, pay close attention to the sensation of your feet touching the ground, the rhythm of your steps, and the sounds and environment around you. Stay fully aware of each step and the physical experience of walking. This practice encourages a sense of presence and can be particularly calming when anxiety strikes.

• Mindful Eating

Focus on the experience of eating: the texture, teste, smell and look of the food. Eat slowly and savour every bite, paying attention to your body’s signals of hunger and fullness.

• Mindful Listening

While someone is speaking to you, focus entirely on their words without planning your response or letting your mind wander. Listen with full presence and empathy.

• Gratitude Practice

Spend a few minutes each day reflecting on things you’re grateful for. Write them down or simply acknowledge them, feeling the positive emotions associated with gratitude.

• Mindful Unplugging

In a world that is dominated by screens, schedule moments to disconnect. Engage in screen-free activities like reading physical book, enjoying nature, or having a face-to-face conversation.

• Mindful Sleep

Establish a bedtime routine that signals the shift from wakefulness to rest. Engage in calming activities such as stretching, reading, or a brief meditation. Allow your mind to unwind and prepare for a restful night. 
​

Schema Therapy is a specialised therapeutic treatment approach that helps individuals and couples understand and change long-standing maladaptive patterns of behaviour, thoughts, and feelings. Whether you're exploring therapy options or have already started Schema Therapy sessions, this post hopes to provide clarity and insight into what Schema Therapy is all about. At Browne Psychology, we have a special interest in and are trained and experienced in this approach. 

What is Schema Therapy?

Schema Therapy, developed by Dr. Jeffrey Young, integrates elements of cognitive-behavioral therapy (CBT), attachment theory, psychodynamic principles, and emotion-focused therapy. It focuses on identifying and addressing deeply ingrained negative patterns called schemas, which develop early in life and impact how we perceive ourselves, others, and the world around us.

Key Concepts:
​

• Schemas: Core beliefs or themes about oneself and the world, often developed in childhood and reinforced over time.
• Schema Modes: Moment-to-moment emotional states and coping responses that reflect our schemas.
• Early Maladaptive Schemas (EMS): Dysfunctional beliefs and feelings that underlie lifelong patterns.

How Schema Therapy Works:

1. Assessment: Your psychologist will work with you to identify your specific schemas and modes through discussions, questionnaires, and exploration of your life history.
2. Schema Exploration: Understanding how your early experiences contributed to the development of your schemas and exploring how these schemas affect your current life.
3. Mode Work: Recognizing and managing different modes (e.g., vulnerable child, angry child, punitive parent) to develop healthier coping strategies.
4. Change and Healing: Through techniques such as imagery, role-playing, and cognitive restructuring, you will learn to challenge and change your schemas, develop healthier alternatives, and improve your relationships and overall       well-being.

Benefits of Schema Therapy:

• Deeper Understanding: Gain insight into longstanding patterns and behaviors.
• Emotional Regulation: Learn to manage intense emotions and responses effectively.
• Improved Relationships: Develop healthier ways of relating to others.
• Self-compassion: Foster a more compassionate and accepting relationship with yourself.

Is Schema Therapy Right for You?

Schema Therapy is particularly effective for individuals or couples who:

• Have chronic emotional or relationship difficulties.
• Struggle with patterns of behavior that seem unchanging despite efforts.
• Have experienced significant childhood adversity or trauma.

Getting Started:

If you're interested in Schema Therapy or want to learn more, consider reaching out to us! We can help you determine if Schema Therapy is a good fit for your needs and guide you through the process of self-discovery and healing.

Final Thoughts:

Remember, Schema Therapy is a journey of self-awareness and growth. It provides a structured and compassionate approach to understanding and changing deep-rooted patterns that may be holding you back from living a fulfilling life. Your psychologist is there to support you every step of the way.

If you have any questions or would like to explore Schema Therapy further, please don't hesitate to contact us. We're here to help you on your path to emotional well-being and personal growth.

Please kindly be advised that our fee schedule is changing from July 1, 2024 and will apply to all new clients from this date. All current clients will be grand-fathered on the 2023-2024 fee schedule until August 1, 2024. 

Medicare rebates are also increasing from July 1, 2024. 

Please see the link to our updated fee and rebate schedule:

2024-2025 FEE SCHEDULE

To our valued clients,
As of July 1 2022,  session fees for a 50+ minute session are increasing to $180.00 for the 2022-2023 financial year at Browne Psychology for all new clients. All existing clients will be grandfathered on the 2021-2022 session fees until August 31, 2022. 

Medicare rebates for Better Access referrals are also increasing to $89.65 from July 1. 

Please note, the Australian Psychological Society (APS) and Australian Association of Psychologists Inc (AAPI) recommended consult fee for a 45+ minute session for the 2022-2023 financial year is $280.00. 

Just a friendly reminder to all of my valued clients, that as of July 1, 2021, a standard 50+ minute psychological session will now attract a small fee increase to $160.00. This is relevant for all self-referred, privately paying clients, and GP/Psychiatrist/Paediatrician Mental Health Care Plan referrals. 

The Australian Psychological Society (APS) recommended fee until June 30, 2022 for a standard psychological consultation 46-60 minutes is $267.00. 

Medicare rebates have also increased to $88.25 for a standard 50+ minute consult. 

So nice to be back in this beautiful space today - our office hours resume as 9am to 4pm, Tuesday to Friday, attendance by appointment only.

Have been reflecting on New Year resolutions and how these are often driven by our demanding and punishing inner critic voices. Here’s a great reminder from @findyourshinetherapy that our healthy-self can set intentions with compassion and kindness; perhaps a resolution all in itself! 💛 Happy New Year, everyone.