CLEAR NOW

Welcome to Clear NOW.

Sometimes it can be difficult to wait for a psychology appointment and you need help NOW.

The following strategies are aimed to support you during challenging or overwhelming moments and are here for you to try. 

Please keep in mind that the following strategies are NOT a substitute for therapy or receiving medical attention. If you are in crisis or experiencing an emergency, please always call 000


Butterfly Hugs

This strategy can be used when you’re feeling stressed, anxious or overwhelmed.

Simply put your palms facing up in front of you. Cross your hands over, interlock your thumbs and move your palms to your chest.

Pat your chest slowly, with one hand at a time. Repeat this for as long as you need.

Grounding

Grounding can be a really helpful mindfulness strategy when you’re feeling overwhelmed, anxious stressed or close to panic.
To do grounding, pick up an item you can hold in your hands - any item.

  1. What colours do you see? Be specific… is the colour dark, light, shiny, dull?

  2. What does it feel like? Be specific… is it rough, smooth, bumpy, spikey? 

  3. How heavy is it? Very heavy, somewhat, or not heavy at all?

  4. What is the temperature like? Is it hot, cool, room temperature?

  5. What does it smell like? 

  6. What noises does it make? Describe the noise the best you can.

Havening

This strategy is one that can also be used when feeling anxious, overwhelmed or stressed. There are four movements to havening - you can do them in any order that feels good, as many times as you need.

  1. Take the palms of your hands in front of you and gently rub them together. Some people prefer to do this quickly, and others prefer a slower movement. See what feels good to you.

  2. Take the palms of your hands up to your shoulders, gently rubbing them down your upper arms, all the way to your elbows, and repeat.

  3. Take your fingertips from the bridge of your nose, down your cheeks, all the way to your chin and repeat.

  4. Take your fingertips to the top of your forehead and run them gently down your face all the way down to your chin. Repeat as many times as you need.

Abdominal Breathing

Slow breath in through the nose, as slow as you can. As you breathe in, try and expand your belly.

  1. Slow breath out through your mouth, as slow as you can. As you breathe out, try and empty your belly.

  2. Repeat as long as you need for your body to feel more relaxed.

     

We hope that these strategies have been helpful to you. If you’re needing more support, please feel free to get in touch to book an appointment, or access immediate support through additional supports below.

Mental Health Resources

For mental health crisis support: 

Lifeline: 13 11 14 (24 hours, 7 days) 

Beyond Blue: 1300 22 4636 (24 hours, 7 days) 

Suicide Callback: 1300 659 467 (24 hours, 7 days)

1800RESPECT (The National Sexual Assault, Family and Domestic Violence Counselling Line: 1800 737 732 (24 hours, 7 days) 

Blueknot (for trauma): 1300 657 380 (9am - 5pm, 7 days) 

Mensline Australia: 13 78 99 78 (24 hours, 7 days) 

SANE: 1800 187 263 

PANDA National Helpline (for new and expecting parents): 1300 726 306 (Monday to Saturday)

Open Arms (for Veterans and families): 1800 011 046 (24 hours, 7 days)

Butterfly National Foundation (for Eating Disorders): 1800 33 4673 (8am - midnight, 7 days). 

QLife (for LGBTIQ+ support): 1800 184 527 (3pm to midnight, 7 days) 

Kids Helpline: 1800 55 1800 

Headspace: 1800 650 890 

13 Yarn (for First Nation Australians): 13 92 76 (24 hours, 7 days)