Evolve Psychotherapy and Counselling

26/03/2026

What are you distracting yourself from right now? We all do it, whether that's scrolling on our phone or snacking. Maybe it's the sudden urge to sort through cupboards instead of dealing with whatever's actually going on inside (I've definitely done this a few times!). It's so automatic most of us don't even notice we're doing it.

Here's the most important thing I want you to know: there's nothing wrong with you for doing it. Distraction is just your mind's way of moving away from something that feels uncomfortable. That's a completely human response. But it is worth getting curious about. Because underneath the distraction, there's usually something asking for your attention. Maybe it's boredom. Maybe it's a feeling you don't quite want to sit with. Maybe it's an overwhelming task, or the surprising loudness of your own thoughts.

You don't need to force yourself to face it all at once. Just noticing what you're reaching for and why, is already a shift. That moment of "oh, I'm avoiding something" is awareness. And awareness is where things start to change.

So the next time you catch yourself reaching for a distraction, try pausing. Just for a second. Ask yourself gently: what am I actually avoiding right now? You might be surprised by the answer.

20/03/2026

Have you ever had one of those days where something just feels off but nothing bad has happened? There's no obvious reason, but your body is tense, your mind won't settle, and you can't seem to switch off no matter what you do. If that sounds familiar, you're not alone, and there's nothing wrong with you. What's actually happening is your nervous system is doing its job. It's trying to protect you. The problem is it can't always tell the difference between a real threat and a stressful week, so, it stays switched on. And over time, that "switched on" feeling starts to feel like your normal.

It might not look like what you'd expect. It's not always a panic attack or a huge reaction/response. Sometimes it's snapping at your partner. Lying awake at 2am even though you're exhausted. Clenching your jaw without realising. Feeling like you can't sit still but also can't be bothered doing anything.

The thing I want you to know is that this can shift, you're not stuck like this. Something as simple as slowing your breath, feeling your feet on the ground, or even humming to yourself can start to tell your body that it's okay, that right now, in this moment, you're safe.

It doesn't have to be complicated, and you don't have to figure it out on your own.
If any of this resonates, save it for later!

17/03/2026

I want to share this because volunteering is one of those things I regularly talk about with clients. Giving your time to something bigger than yourself does more for your mental health than most people realise. It builds genuine connection with people in your community. It gives you a sense of purpose and meaning outside of your day-to-day routine. It gets you out of your own head, which, if you've ever been stuck in an anxiety loop, you'll know is worth its weight in gold.

There's lots of research showing that volunteering reduces stress, lowers feelings of isolation, and can even help with symptoms of depression. Something about showing up for others has a way of reminding us that we matter too.

If you're in the Bayside area and you've been thinking about it, this expo on Saturday 28th March looks like a great place to start. No pressure to sign up to anything, but a great opportunity to see what's out there.

Our community runs on volunteers 💙

From sporting clubs and environmental groups to community services and events, so many of the things we love about the Bayside are made possible by people who give their time to help others.

If you’ve ever thought about getting involved, the Wynnum Manly Volunteer Expo is the perfect place to start.

📅 Saturday 28 March
⏰ 2pm to 4pm
📍 Wynnum Municipal Hall, 219 Bay Terrace

Come along, meet local organisations and discover where you could lend a hand.

👉 Registrations and RSVPs via the links in my bio or Linktree.

💬 Tell me in the comments which local group you volunteer with or would love to support!

13/03/2026

Our phone is stealing our calm. And most of us don't even realise it's happening, me included! Every notification, every scroll, every "I'll just quickly check" moment - your brain is working overtime. Also, we were never supposed to know about every terrible thing happening in the world, all at once, all the time. A generation ago, you'd catch the evening news and that was it. Now it's 24/7, and we wonder why so many people feel anxious for no apparent reason.

Next time you reach for your phone, just try pausing for a second. Ask yourself whether you actually need it, or whether you're just filling a gap. Small things help, like putting your phone in another room for half an hour. Turning off the notifications you don't actually need. Putting a limit on how much news you take in.

Our nervous system wasn't built for this level of input. Try to give it a break as often as possible.

09/03/2026

This is such a wonderful initiative, and I couldn't be more excited to share it. Starting next Thursday at 11am, Men's Wellbeing are offering a free, ongoing space for men in our local community to come together - and I genuinely believe this kind of connection can be life-changing.

If you're a man in our area, or you know one who could benefit from a supportive community, please pass this on.

From next Thursday, we have a lifechanging, ongoing opportunity for men in our local community; 11am start and hosting by Mens Wellbeing.

All men welcome, and all provided at no cost for our community. 💚

07/03/2026

How many times have you talked yourself out of doing something because the conditions weren't right? You're too tired. You don't have enough time. It won't be your best effort. So you wait. And wait. And nothing changes. I get it, I've been there too!

Here's the truth - waiting for the perfect moment is one of the most effective ways to stay stuck. A 10 min walk counts. A quick text to a friend counts. Starting the thing, even badly, counts. Because consistent 'good enough' will always beat sporadic perfection. The people who make lasting change aren't the ones who do everything perfectly. They're the ones who keep showing up imperfectly.

So this week, try to notice when you catch yourself waiting for ideal conditions. And instead of "I'll do it when I can do it properly," try: "Any progress is better than staying stuck."

04/03/2026

Your body is always communicating with you. It might be a tightness in your chest, a heaviness in your shoulders, feeling restless. These aren't random, they're messages. The challenge is that most of us were never taught how to listen.
Body-based awareness is about creating a quiet moment to tune in. To sit with yourself, even when it feels uncomfortable, and simply notice what's there. What we want to do is notice with no judgement, with no need to fix anything, just noticing.

Welcome whatever comes up. Maybe it's a feeling, a thought, an image. Let it be there without attaching meaning to it. This is how you start to rebuild that connection with yourself.

And if stillness doesn't work for you? That's not failure, that's your first lesson. Your body is already telling you something. Maybe gentle movement feels better. There's no wrong way to do this.

02/03/2026

What do I need right now? It sounds like such a simple question. But for most of us, it's one we rarely stop to ask. We're so used to tuning into what everyone else needs - our kids, our partners, our colleagues, our friends - that we forget to check in with ourselves. And when we do finally pause, we're often already running on empty. That's why this practice matters. Whether it's noticing you need food, rest, or a break during a busy day. Asking yourself what you actually want to do this weekend instead of filling every minute with obligations. Or checking in before saying yes to something: "Do I actually have capacity for this, or am I just people-pleasing?"
These small moments of self-awareness rebuild the connection you have with yourself. They help you recognise what you need before it becomes a crisis.

Try this: set a daily reminder this week. Ask yourself, "What do I need right now?" and actually listen to the answer. You don't have to fix everything. Just practice noticing! Every time you pause to ask, you're sending yourself a powerful message - that your internal experience matters. You're building trust with yourself, one check-in at a time.

Save this post if you needed the reminder!

27/02/2026

It seems that some conversations feel too risky to have. So we might rehearse them in our heads, overthink every possible outcome, and then convince ourselves that silence is safer. But here's the thing - avoidance doesn't actually protect the relationship. It just slowly creates distance.

What if you got clear on what you actually need to say first? Not the worst-case version but the honest version.

The fear won't disappear. But the conversation you're avoiding could just be the one that changes things. If you're sitting with something unsaid right now, therapy can help you find the words and the courage to use them!

18/08/2025

How often do you say "I’m fine" when you're really not? Here is my latest short blog: https://wix.to/u8Lch1S

10/08/2025

Exciting update – More availability for face-to-face sessions!

I’m happy to share that I now have my counselling office all to myself, which means I can offer more face-to-face appointments for you:

📅 Monday to Friday – daytime sessions
🌙 Monday, Tuesday & Thursday – evening sessions

If you’ve been thinking about starting therapy or need a time that fits better for you, I’d love to support you!

Feel free to visit my website at www.evolvepsychotherapyandcounselling.com.au or send me a message to book or find out more.

Best wishes,

Jane

30/01/2025

Just because you love someone, it doesn’t always mean they feel it. We all have different ways of giving and receiving love, and sometimes what feels like love to one person might not feel the same for the other. That’s why it’s so important to communicate and understand what makes the people we care about feel truly seen and valued. It’s not just about showing love, it’s about showing it in the right way for them.

I hope this might be a gentle reminder for some of you to try being more mindful and intentional with how you show love🙂