IQC Counselling & Psychotherapy
Ian Carpenter
Reg Clinical Counsellor
+61 7 477 522 659
IQC Counselling & Psychotherapy
Ian Carpenter
Reg Clinical Counsellor
+61 7 477 522 659
Therapies provided
Trauma
Depression: Compassionate Counselling for Depression: Supporting Your Journey to Healing
Men's Health
Trauma impacts everyone differently, whether from a single incident or prolonged experiences, often leaving survivors trapped in the past. Unprocessed, it can lead to PTSD or Complex PTSD, hindering emotional regulation and growth. Our approach focuses on compassion and empathy, offering a path of small, intentional steps to help individuals heal, reclaim their lives, and move forward.
Men's Health
Depression: Compassionate Counselling for Depression: Supporting Your Journey to Healing
Men's Health
Men often avoid seeking mental health support due to societal pressures around masculinity and fear of vulnerability, leading to unhealthy coping mechanisms like substance abuse. Common challenges include depression, obesity, diabetes, and ADHD, often presenting as anger, fatigue, or social withdrawal. Tragically, middle-aged men face di
Men often avoid seeking mental health support due to societal pressures around masculinity and fear of vulnerability, leading to unhealthy coping mechanisms like substance abuse. Common challenges include depression, obesity, diabetes, and ADHD, often presenting as anger, fatigue, or social withdrawal. Tragically, middle-aged men face disproportionately high suicide rates—four times that of women—highlighting an urgent need for accessible, stigma-free care.
Depression: Compassionate Counselling for Depression: Supporting Your Journey to Healing
Depression: Compassionate Counselling for Depression: Supporting Your Journey to Healing
Feeling overwhelmed, hopeless, or stuck? You don’t have to face it alone. Our compassionate counselling offers a safe space to navigate challenges, rediscover hope, and regain control. With a personalized approach, we’ll explore your feelings, address underlying causes, and build tools for well-being. Take the first step toward healing. Contact me for an introduction to my services.
Anxiety: Discover Relief Through Counselling: Effective Anxiety Treatment
Feeling overwhelmed, worried, or unable to relax? Anxiety can disrupt daily life, making even simple tasks difficult. Counselling offers a compassionate, effective path to peace of mind. Using techniques like CBT and mindfulness, it helps uncover anxiety’s roots, build coping strategies, and foster resilience. Take the first step toward balance—you don’t have to face it alone.
Chronic Stress: Treating Chronic Stress and Inflammation.
Chronic Stress: Treating Chronic Stress and Inflammation.
Chronic stress, a prolonged state of mental and physical tension, harms overall health. Untreated, it can inflame neural networks, disrupting brain function and communication. This often impairs memory, decision-making, and emotional regulation, worsening stress responses and creating a harmful cycle.
Unlock growth through creative therapies
Chronic Stress: Treating Chronic Stress and Inflammation.
Creative therapies like Art, Interactive Drawing Therapy (IDT), Origami, and Lego provide innovative pathways for personal growth and well-being. Lego, particularly effective for NDIS clients, fosters communication through hands-on, non-confrontational engagement. IDT enables verbal and non-verbal clients to express emotions using col
Creative therapies like Art, Interactive Drawing Therapy (IDT), Origami, and Lego provide innovative pathways for personal growth and well-being. Lego, particularly effective for NDIS clients, fosters communication through hands-on, non-confrontational engagement. IDT enables verbal and non-verbal clients to express emotions using color, metaphors, and creativity, while mindfulness art merges creativity with meditation, promoting calm and self-discovery. These approaches empower individuals to explore emotions and build resilience in safe, expressive ways.
Self Help
" Anti-inflammation diet: the hidden link to mental health. "
" Anti-inflammation diet: the hidden link to mental health. "
" Anti-inflammation diet: the hidden link to mental health. "
How Your Food Choices Impact Depression, Anxiety, and Long-Term Well-Being.
"Did you know that what you eat could be influencing your mood and mental health? Chronic inflammation, often fueled by poor dietary choices, has been linked to conditions like depression and anxiety. This article explores how an anti-inflammatory diet can not on
How Your Food Choices Impact Depression, Anxiety, and Long-Term Well-Being.
"Did you know that what you eat could be influencing your mood and mental health? Chronic inflammation, often fueled by poor dietary choices, has been linked to conditions like depression and anxiety. This article explores how an anti-inflammatory diet can not only improve your physical health but also support your brain and emotional well-being. Discover the foods to embrace, the ones to avoid, and practical tips to transform your eating habits for a healthier, happier you.
Foods to Enjoy
1. Fruits and Vegetables
- Rich in antioxidants, vitamins, and minerals that combat inflammation.
- Examples: Berries (blueberries, strawberries), leafy greens (spinach, kale), broccoli, tomatoes, oranges, and cherries.
2. Healthy Fats
- Omega-3 fatty acids and monounsaturated fats help reduce inflammation.
- Examples: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, olive oil, and avocados.
3. Whole Grains
- High in fiber, which helps reduce inflammation.
- Examples: Oats, quinoa, brown rice, barley, and whole wheat.
4. Nuts and Seeds
- Packed with healthy fats, protein, and antioxidants.
- Examples: Almonds, walnuts, sunflower seeds, and pumpkin seeds.
5. Legumes
- Excellent sources of plant-based protein and fiber.
- Examples: Lentils, chickpeas, black beans, and kidney beans.
6. Herbs and Spices
- Contain anti-inflammatory compounds.
- Examples: Turmeric (curcumin), ginger, garlic, cinnamon, and rosemary.
7. Fermented Foods
Support gut health, which is linked to reduced inflammation.
- Examples: Yogurt (with live cultures), kefir, sauerkraut, kimchi, and miso.
8. Green and Herbal Teas
- Rich in antioxidants that fight inflammation.
- Examples: Green tea, chamomile tea, and ginger tea.
Foods to Avoid
- Processed and Refined Foods:
- Examples: Fast food, packaged snacks, and sugary cereals.
- Added Sugars:
- Examples: Soda, candy, pastries, and desserts.
- Trans Fats and Hydrogenated Oils:
- Found in margarine, fried foods, and many processed snacks.
- Refined Carbohydrates:
- Examples: White bread, white rice, and pastries.
- Excessive Alcohol:
- Limit alcohol intake, as excessive consumption can promote inflammation.
- Processed Meats:
- Examples: Sausages, hot dogs, and deli meats.
Sample Anti-Inflammatory Meal Plan
Breakfast:
- Oatmeal topped with fresh berries, chia seeds, and a drizzle of honey.
- Green tea or herbal tea.
Lunch:
- Grilled salmon salad with mixed greens, cherry tomatoes, avocado, and olive oil dressing.
- A side of quinoa or brown rice.
Snack:
- A handful of almonds or walnuts.
- Sliced apple with a sprinkle of cinnamon.
Dinner:
- Baked chicken or tofu with roasted sweet potatoes, broccoli, and a side of sautéed spinach.
- A small serving of fermented foods like kimchi or sauerkraut.
Dessert:
- Dark chocolate (70% cocoa or higher) or a small bowl of mixed berries.
Additional Tips
- Cook at Home: Preparing meals at home allows you to control ingredients and avoid pro-inflammatory additives.
- Read Labels: Avoid products with added sugars, trans fats, and artificial ingredients.
- Stay Active: Regular physical activity complements an anti-inflammatory diet by reducing inflammation and improving overall health. Walking 20 minutes a day to boost activity levels or chair exercises if faced with mobility problems.
- Manage Stress: Chronic stress can contribute to inflammation, so incorporate stress-reducing practices like meditation, yoga, or deep breathing.
An anti-inflammatory diet is not a short-term fix but a sustainable way of eating that promotes long-term health. Always consult a healthcare provider or dietitian before making significant dietary changes, especially if you have underlying health conditions.
Readers are advised to consult a dietitian before making significant dietary changes, especially if you have underlying health conditions. A consult with a Doctor is recommended before starting an exercise campaign.
Guided Mindfulness Exercise: Breathing and Body Scan
" Anti-inflammation diet: the hidden link to mental health. "
" Anti-inflammation diet: the hidden link to mental health. "
Preparation:
- Find a quiet, comfortable space where you won’t be disturbed.
- Sit or lie down in a relaxed position. Close your eyes if it feels comfortable.
- Set a timer for 5–10 minutes if you’d like to practice for a specific duration.
Step 1: Grounding Yourself
- Begin by taking a few deep breaths:
- Inhale slowly through your nose for a count of
Preparation:
- Find a quiet, comfortable space where you won’t be disturbed.
- Sit or lie down in a relaxed position. Close your eyes if it feels comfortable.
- Set a timer for 5–10 minutes if you’d like to practice for a specific duration.
Step 1: Grounding Yourself
- Begin by taking a few deep breaths:
- Inhale slowly through your nose for a count of 4.
- Hold the breath for a count of 2.
- Exhale slowly through your mouth for a count of 6.
- Repeat this 2–3 times to help calm your mind and body.
Step 2: Focus on Your Breath
- Bring your attention to your natural breathing. Don’t try to change it—just observe it.
- Notice the sensation of the air entering your nostrils, filling your lungs, and leaving your body.
- If your mind starts to wander, gently guide your focus back to your breath without judgment.
Step 3: Body Scan
- Now, shift your attention to your body. Start at the top of your head and slowly move down:
- Head and Face: Notice any tension in your forehead, jaw, or cheeks. Soften these areas if you can.
- Neck and Shoulders: Are they tight or relaxed? Let them drop if you’re holding tension.
- Arms and Hands: Feel the weight of your arms. Notice any sensations in your fingers.
- Chest and Stomach: Feel the rise and fall of your breath in this area.
- Back and Spine: Notice how your back feels against the chair or surface you’re on.
- Hips and Legs: Feel the support beneath you. Notice any sensations in your thighs, knees, and calves.
- Feet: Bring your attention to your feet. Wiggle your toes if it helps you connect with them.
Step 4: Notice Sensations and Emotions
- As you scan your body, observe any sensations (e.g., warmth, tension, tingling) without judgment.
- If emotions arise, acknowledge them. For example, say to yourself, “I notice I’m feeling anxious,” or “I notice I’m feeling calm.”
- Allow these emotions to be present without trying to change them.
Step 5: Return to Your Breath
- Bring your attention back to your breath. Notice how it feels in this moment.
- Take a few more deep breaths, inhaling calmness and exhaling any tension.
Step 6: Closing the Practice
- Gently wiggle your fingers and toes.
- When you’re ready, open your eyes.
- Take a moment to notice how you feel. Carry this sense of calm and awareness with you as you move through your day.
Tips for Success:
- Practice regularly, even for just a few minutes a day.
- Be patient with yourself—it’s normal for your mind to wander. Gently bring it back to the present moment.
- Use this exercise whenever you feel overwhelmed, anxious, or disconnected.
Whole-Body Mindfulness Meditation
" Anti-inflammation diet: the hidden link to mental health. "
Breathe Your Way to a Sharper Mind in Just 12 Minutes a Day
- The Wheel of Awareness Practice
(Whole-Body Mindfulness Meditation)
Take a moment to settle in. Whether you’re seated or lying down, find a position that is comfortable and supportive. Let this practice guide you toward greater awareness, intuition, and connection.
Begin with the Breath
Start by noticing your breath. Feel the gentle wave o
- The Wheel of Awareness Practice
(Whole-Body Mindfulness Meditation)
Take a moment to settle in. Whether you’re seated or lying down, find a position that is comfortable and supportive. Let this practice guide you toward greater awareness, intuition, and connection.
Begin with the Breath
Start by noticing your breath. Feel the gentle wave of air as it moves in and out of your body. Let this natural rhythm ground you in the present moment. Imagine your awareness centered in the hub of a wheel, with the breath anchoring you.
Explore the Senses
From this central hub, direct your awareness outward, like a spoke of a wheel, to explore each of your senses:
- Hearing – Let the sounds around you fill your awareness without judgment.
- Sight – With your eyes closed, notice the light filtering through your eyelids.
- Smell – Tune in to any scents in your environment.
- Taste – Observe any lingering tastes in your mouth.
- Touch – Feel the contact between your skin and surfaces, like clothing or furniture.
Tune Into Your Outer Body
Now bring your attention to the sensations of your body, segment by segment:
- Begin with your face and scalp, noticing any tension or ease.
- Move to your throat, neck, and shoulders.
- Feel the sensations traveling down your arms to your fingertips.
- Notice your chest and upper back, then your lower back and abdomen.
- Pay attention to the hips and pelvis.
- Finally, let your awareness flow down through your legs to your feet and toes.
Let your entire body come into focus, noticing the connection between all its parts.
Focus on the Interior of the Body
Pelvic Region
Next, guide your awareness inward to the pelvic region, opening the sensation of awareness to the genitals.
Digestive System
Move your attention into the abdomen, sensing the intestines. Follow the digestive tract:
- From the lower intestines, move upward to the middle abdomen, where the stomach is located.
- Follow the path upward through the esophagus to the interior of the mouth.
Respiratory System
Shift your awareness to the respiratory system:
- Begin with the sinuses, located behind the cheekbones.
- Move to the back of the nose, then to the back of the mouth and the front of the mouth.
- Bring attention down the neck to the larynx, the trachea, and the thyroid.
- Travel further down to the center of the chest, focusing on both sides of the lungs as they draw in air from the outside world.
Heart Region
Rest your attention on the heart, sensing its rhythm and vitality. Feel the energy flowing throughout this area.
Full Interior Awareness
Expand your awareness to encompass the whole interior of your body. Tune into the signals from:
- Muscles, bones, and organs.
- Every part of your body, from head to toe, filling your awareness with the interconnectedness of its internal systems.
Mental Activity and Emotional Awareness
Shift your attention to your mind. Observe your thoughts, emotions, and memories as they arise. Be curious about their qualities:
- Are they fleeting or persistent?
- Do they bring ease or tension?
Notice the gaps between thoughts, and simply rest in the space of awareness.
Interconnectedness
Expand your awareness outward:
- Feel your connection to those near you.
- Extend this sense to friends, family, and your community.
- Envision your connection to the world—your country, all living beings, and the planet itself.
Hold a positive intention for kindness and care, knowing that sending goodwill to others fosters your own well-being.
Closing the Practice
Finally, direct kindness toward yourself. Offer words of affirmation, such as:
- May I be happy and live with ease.
- May I be healthy and full of vitality.
- May I feel safe and protected.
- May I thrive and flourish.
Take a deep, grounding breath and allow these intentions to settle. When you’re ready, slowly open your eyes, bringing this sense of full-body awareness and connection into the rest of your day.
Breathe Your Way to a Sharper Mind in Just 12 Minutes a Day
Breathe Your Way to a Sharper Mind in Just 12 Minutes a Day
Breathe Your Way to a Sharper Mind in Just 12 Minutes a Day
How to Get Started:
- Find Your Zen Zone: Choose a quiet, comfortable spot where you won’t be interrupted.
- Breathe and Feel:
- Breathe gently through your nose, paying attention to the sensation of the air moving in and out.
- Notice the rise and fall of your chest as your lungs fill and empty.
- Shift your focus to the gentle movement of your sto
How to Get Started:
- Find Your Zen Zone: Choose a quiet, comfortable spot where you won’t be interrupted.
- Breathe and Feel:
- Breathe gently through your nose, paying attention to the sensation of the air moving in and out.
- Notice the rise and fall of your chest as your lungs fill and empty.
- Shift your focus to the gentle movement of your stomach as you breathe.
- Select Your Preferred Breathing Style:
Pay close attention to the breathing technique that feels most comfortable for you—whether it’s focusing on your breath at the nose, chest, or stomach. This will become your preferred breathing style and the primary focus of attention for future exercises. - Embrace the Distractions: It’s natural for your mind to wander to thoughts or external noises (like traffic or chores). Don’t stress! Simply name the distraction, let it go, and gently guide your focus back to your chosen breathing style.
- Be Kind to Yourself: Frustration or self-criticism are just more distractions. Acknowledge them, let them drift away, and return your attention to your breath.
- Wrap It Up: After 12–15 minutes, take a deep, cleansing breath and exhale with a relaxing sigh. Reflect on the calm you’ve created.
Why Make This a Habit?
- Sharpen your concentration
- Feel more grounded and present
- Build resilience against stress and intrusive thoughts
Follow our blog for more tips, including techniques for managing worry and improving focus throughout your day. Start today—your stronger, calmer mind awaits!
Insomnia: how to return to sleep.
Breathe Your Way to a Sharper Mind in Just 12 Minutes a Day
Insomnia: how to return to sleep.
Insomnia, or difficulty falling or staying asleep, can significantly impact your quality of life. Here are some evidence-based strategies to help manage and overcome insomnia:
1. Establish a Consistent Sleep Routine
- Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing pre-sleep routine (e.g., reading,
Insomnia, or difficulty falling or staying asleep, can significantly impact your quality of life. Here are some evidence-based strategies to help manage and overcome insomnia:
1. Establish a Consistent Sleep Routine
- Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing pre-sleep routine (e.g., reading, taking a warm bath, or meditating) to signal to your body that it’s time to wind down.
2. Optimize Your Sleep Environment
- Keep your bedroom cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine.
- Invest in a comfortable mattress and pillows.
- Reserve your bed for sleep and intimacy only—avoid working, eating, or watching TV in bed.
3. Limit Stimulants and Alcohol
- Avoid caffeine (coffee, tea, soda, chocolate) at least 6 hours before bedtime.
- Limit alcohol, as it can disrupt sleep later in the night.
- Avoid nicotine, as it is a stimulant that can interfere with sleep.
4. Manage Stress and Anxiety
- Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery.
- Write down worries or to-do lists before bed to clear your mind.
- Consider therapy (e.g., cognitive-behavioral therapy for insomnia, or CBT-I) to address underlying anxiety or stress.
5. Be Mindful of Food and Drink
- Avoid heavy meals close to bedtime.
- If hungry, opt for a light snack like a banana, yogurt, or a small handful of nuts.
- Limit fluids before bed to reduce nighttime trips to the bathroom.
6. Get Regular Exercise
- Engage in moderate exercise (e.g., walking, yoga, or swimming) during the day, but avoid vigorous workouts close to bedtime.
- Exercise can help regulate your sleep-wake cycle and reduce stress.
7. Limit Screen Time Before Bed
- Avoid blue light from phones, tablets, and computers at least 1-2 hours before bed.
- Use blue light filters or "night mode" settings if you must use devices.
8. Avoid Long Naps
- If you nap, keep it short (20-30 minutes) and avoid napping late in the afternoon or evening.
9. Get Sunlight Exposure
- Spend time outdoors during the day to help regulate your circadian rhythm.
- Morning sunlight exposure is particularly beneficial.
10. Consider Sleep Supplements (with Caution)
- Melatonin: A natural hormone that can help regulate sleep, especially for jet lag or shift work.
- Magnesium: May promote relaxation and improve sleep quality.
- Valerian root or chamomile tea: Natural remedies that some find helpful.
- Always consult a healthcare provider before taking supplements.
11. Seek Professional Help
- If insomnia persists for more than a few weeks and affects your daily life, consult a doctor or sleep specialist.
- They may recommend CBT-I (the gold standard for insomnia treatment) or, in some cases, prescribe short-term sleep medications.
12. Avoid Clock-Watching
- Staring at the clock can increase anxiety about not sleeping. Turn your clock away from view.
13. Practice the 20-Minute Rule
- If you can’t fall asleep after 20 minutes, get out of bed and do a quiet, relaxing activity (e.g., reading or listening to calming music) until you feel sleepy.
14. Address Underlying Health Issues
- Conditions like sleep apnea, restless legs syndrome, or chronic pain can disrupt sleep. Treating these issues may improve insomnia.
15. Be Patient
- Improving sleep habits takes time. Stick to your routine and strategies consistently.
I hope this practice was helpful. Please book an appointment if you require further support.
Insomnia: Imaging practice
Breathe Your Way to a Sharper Mind in Just 12 Minutes a Day
Insomnia: how to return to sleep.
Guided Imagery Exercise: A Peaceful Beach
- Get Comfortable
Sit or lie down in a comfortable position. Close your eyes and take a few deep breaths. Inhale slowly through your nose, hold for a moment, and exhale through your mouth. Let your body begin to relax. - Set the Scene
Imagine yourself standing at the edge of a b
Guided Imagery Exercise: A Peaceful Beach
- Get Comfortable
Sit or lie down in a comfortable position. Close your eyes and take a few deep breaths. Inhale slowly through your nose, hold for a moment, and exhale through your mouth. Let your body begin to relax. - Set the Scene
Imagine yourself standing at the edge of a beautiful, serene beach. The sun is warm on your skin, and a gentle breeze brushes against your face. You can hear the soothing sound of waves rolling onto the shore. - Engage Your Senses
- Sight: Look around. Notice the clear blue sky, the soft white sand, and the sparkling ocean stretching out to the horizon.
- Sound: Listen to the rhythmic sound of the waves crashing and retreating. Birds are chirping softly in the distance.
- Smell: Breathe in the fresh, salty air. It’s clean and invigorating.
- Touch: Feel the warm sand beneath your feet. It’s soft and comforting.
- Taste: Imagine the taste of the ocean breeze on your lips, slightly salty but refreshing.
- Walk Along the Shore
Begin to walk slowly along the beach. With each step, feel yourself becoming more relaxed and at peace. Notice how the sand molds to your feet as you walk. The water gently laps at your toes, cool and soothing. - Find a Spot to Rest
After walking for a while, you come across a comfortable spot under a palm tree. Sit down and lean against the tree. Feel the texture of the bark against your back, solid and supportive. Take a moment to simply be here, in this peaceful place. - Let Go of Tension
As you sit, imagine any stress or tension leaving your body. With each exhale, picture it flowing out of you and into the ocean, where it’s carried away by the waves. Feel yourself becoming lighter and more relaxed. - Stay in the Moment
Spend a few more moments here, enjoying the tranquility of the beach. Listen to the waves, feel the breeze, and soak in the warmth of the sun. This is your safe, peaceful place, and you can return to it anytime you need. - Prepare to Return
When you’re ready, take a few deep breaths and begin to bring your awareness back to the present. Wiggle your fingers and toes, and slowly open your eyes. Carry this sense of calm and relaxation with you as you return to your day.
This exercise can be done anytime you need a mental escape or a moment of relaxation. You can also customize the scene to something that feels most peaceful to you, such as a forest, mountain, or meadow. Enjoy!