The Counselling Armchair: Nurturing well being and study

In this episode of The Counselling Armchair: Nurturing Your Wellbeing and Study, Liz and new co-host team member Plia Caspi are joined by counsellor Ruby Krupka to discuss intimate partner violence (IPV) — what it looks like, how it affects wellbeing and study, and how people can seek help or support others safely.Together, they unpack the patterns of abuse, and the challenges people face in recognising and leaving unsafe relationships. The team also explores recovery, rebuilding confidence, and where to find confidential support both within and beyond RMIT.If you or someone you know is in danger, please call 000.If it’s not safe to speak, you can use the Silent Call option by dialling 000, then pressing 55.1800RESPECT – National sexual assault, domestic and family violence service📞 1800 737 732 | 🌐 1800respect.org.auSafe Steps – Victoria’s 24/7 family violence response centre📞 1800 015 188 | 🌐 safesteps.org.auThe Orange Door – Free family violence and wellbeing support service across Victoria🌐 orangedoor.vic.gov.auLifeline – 24-hour crisis support📞 13 11 14 | 🌐 lifeline.org.auMensLine Australia – Support for men experiencing relationship or family violence issues📞 1300 789 978 | 🌐 mensline.org.auKids Helpline – Support for young people under 25📞 1800 55 1800 | 🌐 kidshelpline.com.auinTouch Multicultural Centre Against Family Violence – Support for people from culturally diverse backgrounds🌐 intouch.org.auCentre Against Sexual Assault (CASA) – Specialist trauma counselling and advocacy🌐 casa.org.auVictoria Legal Aid – Free legal information and advice🌐 legalaid.vic.gov.auSafer Community – Support for experiences of violence, sexual harm, or concerning behaviour.📞 (03) 9925 2396 | 🌐 rmit.edu.au/safercommunityCounselling & Psychological Services (CAPS) – Free, confidential short-term counselling for students.📞 (03) 9925 5000 | After-hours: 1300 305 737Student Legal Service – Free legal advice for students.🌐 rmit.edu.au/students/support-and-facilities/student-legal-serviceStudent Support Advisors – Help with financial, accommodation, and academic issues.Chaplaincy – Confidential spiritual and emotional support for students of all faiths.If you need to store evidence (texts, screenshots, or photos) securely — without keeping them on your phone’s main gallery or messaging apps — these tools can help:Arc App (1800RESPECT) – Free and secure app for safely recording patterns of abuse and storing evidence.🌐 arcapp.org.auSafety Net Australia (WESNET) – Offers digital safety tips and information about secure apps.🌐 techsafety.org.auBe Safe App (Domestic Violence Resource Centre Victoria) – Personalised safety planning tool.🌐 besafeapp.org.auSmartSafe+ – Secure evidence storage app (by WESNET). Designed for people experiencing tech-based abuse.🌐 smartsafe.org.au🟣 Important tip: If you’re using safety or evidence apps, consider setting up a PIN lock and disguised app name if possible. Always delete browser history after visiting support sites if your device is being monitored.IPV isn’t always physical — it can include emotional, financial, sexual, and psychological abuse.Leaving can be complex and dangerous — safety planning and professional support are crucial.You are never to blame for someone else’s choice to control or harm you.Support and recovery are possible — you don’t have to face it alone.Power and Control Wheel – Understanding patterns of abuse.Cycle of Violence diagram – DVRCVeSafety Commissioner – Technology and abuseThe Counselling Armchair: Nurturing Your Wellbeing and Study is available on all major podcast platforms. Subscribe, share, and leave a review to help others find support and hope.⚠️ If You Need Immediate Support💜 24/7 Support Services🎓 RMIT Support Options📱 Helpful Safety and Record-Keeping Apps🕊️ Key Takeaways💡 Additional Resources🎧 Listen and Subscribe

This bonus episode of The Counselling Armchair: Nurturing Wellbeing and Study offers a short guided practice to help you feel steadier and more connected during uncertain times.Psychologist Michael Swadling leads you through an Acceptance and Commitment Therapy (ACT) exercise designed to:Help you drop anchor in the present momentReconnect with your values—the things that matter most to youCreate a gentle sense of calm and steadiness even when life feels overwhelmingThis exercise pairs beautifully with our full episode, “How to Look After Yourself When the World Feels Heavy,” but you can also use it anytime you need a brief moment of grounding and self-care.Safety note: Please listen when you can give it your full attention—not while driving or doing anything that requires focus.Resources mentioned:RMIT Ways of WellbeingACT Conversations Guide

In this episode of The Counselling Armchair: Nurturing Wellbeing and Study, Liz speaks with psychologist Michael Swadling about how to protect your mental health when the news feels overwhelming and the future uncertain.From climate change to conflict and economic pressures, it’s easy to feel weighed down by global challenges. Michael explains how Acceptance and Commitment Therapy (ACT) and the RMIT Ways of Wellbeing can help us stay grounded, focus on what’s within our control, and take small, meaningful steps that align with our values.We explore:What wellbeing really means—and why it’s not about feeling happy all the timeHow to stay informed without burning outPractical ACT tools and the importance of routine, connection, and small actions that reflect your valuesHow self-care can be an act of strength, not selfishnessBalancing activism, study, and life without falling into burnoutWhether you’re feeling anxious about the world or just need strategies to stay steady through uncertainty, this episode offers practical, compassionate guidance to help you care for yourself and keep moving toward what matters most.Resources mentioned:RMIT Ways of WellbeingACT Conversations GuideThe Unbreakable Student by Nic Hooper

In this episode of The Counselling Armchair, Liz and Melissa sit down with intern psychologist Joshua Boardman for a thoughtful conversation about coercive control—a form of emotional and psychological abuse that can occur in many types of relationships. Together, we discuss how it can appear, why it may be difficult to recognise, and what safe steps people can take if they have concerns.Content note: This episode contains discussion of emotional abuse. Please listen with care, and remember that support is available through the services listed below.Understanding what coercive control isCommon behaviours such as love bombing, gaslighting, and guilt-trippingMisconceptions and vulnerability factorsGreen flags in healthy relationshipsWhere to find support and how to plan safely1800RESPECT – 1800 737 732Lifeline – 13 11 14RMIT Student Support – 1300 305 737 / Text: 0488 884 162The Shark Cage® – Ursula Benstead: Educational metaphor for understanding boundaries and safetyVictoria Police & Crime Stoppers Victoria Podcast: Coercive control and family violenceNSW Government – Coercive Control Resources: Easy-read guides, translations, and support infoeSafety Commissioner – Coercive Control Info Sheet: Focus on technology-based coercion among young peopleAttorney-General’s Department – National Principles on Coercive Control: Fact sheets, videos, and community resourcesCompass – Coercive Control Resource Hub: Central access point for education and servicesAIHW – Coercive Control Insights: Data and information on impacts in familiesSafer Families Centre – Toolkit: Examples and tools for professionalsACT Government Resources: Multilingual guides and local supportsFinancial Independence Hub – Good Shepherd | 📞 1300 050 150Leaving Violence Program – DSS | 📞 1800 253 283Anglicare Victoria – Family Violence Financial CounsellingWomen’s Legal Service Victoria | 📞 1800 133 3021800RESPECT – Financial Abuse Toolkit | 📞 1800 737 732👉 This episode is for educational purposes only. If you or someone you know is experiencing abuse, please reach out to one of the support services above.Key TopicsSupport ServicesFurther Resources (Educational)Financial & Legal Supports

In this honest and supportive episode, we explore the often-taboo topics of suicidal thoughts and self-harm. You’ll hear why these thoughts can emerge, how to manage overwhelming feelings, what support looks like, and how to respond with care—whether it’s for yourself or someone you know.Our guest, Kelsi Bartzis, shares insights from her work with students at RMIT Counselling, and Liz and Melissa offer real-world tips on managing distress, recognising warning signs, and creating space for hope and recovery.Understanding why suicidal thoughts and self-harm happenWhat the thoughts mean (and what they don’t)How to tell when it’s time to reach outGrounding techniques for intense emotionsHow to be there for someone in crisisRecovery, hope, and what healing really looks likeThe link between suicidal ideation and self-injuryHelpful alternatives to self-harmMedication and therapy: how they work togetherIf you or someone you know needs help, reach out:RMIT Urgent Mental Health Support📞 1300 305 737 or 💬 Text 0488 884 162Lifeline – 13 11 14 | lifeline.org.auBeyond Blue – 1300 22 4636 | beyondblue.org.auKids Helpline (Ages 5–25) – 1800 55 1800 | kidshelpline.com.auIf you or someone you care about is thinking about suicide, safety planning can help reduce risk and increase support.Explore the Beyond Now Safety Planning App by Beyond Blue:👉 beyondblue.org.au/get-support/beyondnow-suicide-safety-planningAvailable on:📱 iOS App Store📱 Google Play StoreYou don’t need to have all the answers to begin healing. You just need to know:You are not aloneYour life mattersThere is hopeYou can get through thisSupport is always available🎧 Subscribe to The Counselling Armchair for more episodes that support your mental wellbeing and study journey.

In this episode, Liz and Melissa talk to intern psychologist Charlie Chick about what makes relationships healthy, respectful and emotionally safe — whether you're dating, in a long-term partnership, or navigating modern dating culture. They discuss communication pitfalls, emotional safety, boundaries, consent, and knowing when to walk away. Here are some useful links for listeners who want to dive deeper into this topic (includes support options):1800RESPECT – Healthy RelationshipsReachOut – What makes a good relationship?The Line – Respectful relationships for young peopleeSafety Commissioner – Online Dating & SafetyHeadspace – Navigating relationships and breakupsKids Helpline – Dating & RelationshipsRelationships Australia – Communication & ConflictRespect.gov.au – Signs of Respect and ControlDomestic Violence Resource Centre Victoria – Planning to Leave SafelyLifeline – 13 11 14 | www.lifeline.org.au1800RESPECT – 1800 737 732 | www.1800respect.org.auRMIT CAPS (for RMIT students) – rmit.edu.au/caps

In this episode, we're tackling a challenge every student can relate to—staying motivated and focused. Whether you’re feeling overwhelmed, stuck in procrastination mode, or simply unsure where to begin, psychologist Alicia Walker helps unpack motivation, why it fluctuates, what gets in the way of staying focused and shares practical tips to boost your motivation and improve your study focusHere are some of the apps and resources mentioned in the episode:Tomato Timer – A simple online Pomodoro-style timer.Focus To-Do: Pomodoro & Tasks (Android) – Combines task management with Pomodoro.Tomato Timer (iOS) – Customisable timer on the App Store.Forest App – Stay off your phone and grow a virtual tree as you stay focused.iOS VersionAndroid VersionChrome ExtensionFreedom – Block apps and websites across devices.Cold Turkey – Block distractions even offline.StayFocusd (Chrome) – Limit time on specific websites.LeechBlock NG – Customisable browser-based blocker for Firefox and Chrome.AppBlock (Android) – Set up profiles to block apps at scheduled times.FocusMe – Full-feature productivity app with timers and focus tracking.✔️ “Motivation is nice but not necessary to start something.”✔️ Action builds momentum—start with 5 minutes.✔️ Break down big tasks and schedule your day like you would a job.✔️ Use tools and strategies to create an environment where you can thrive.✔️ Rest is not optional—sleep, movement, and downtime fuel your focus.If you’re feeling stuck, remember you’re not alone. Speak with a friend, connect with a mentor, or reach out to professional services like RMIT Counselling and Psychological services if you are an RMIT student. If this episode resonated with you, subscribe, leave a review, and share it with a friend or classmate. Every little bit helps us reach others who might need this conversation too.Thanks for joining us on The Counselling Armchair—see you next time!

In this episode, we explore the field of positive psychology and how it can help us cultivate resilience, enhance happiness, and improve overall mental health.Understanding positive psychology and how it differs from traditional psychological approaches.The science of happiness: what contributes most to well-being?The happiness set point and how intentional activities can boost happiness.The PERMA model: Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment.Evidence-based positive psychology practices, including gratitude, savouring, and strengths-based approaches.The role of fun and play in fostering mental well-being.Post-Traumatic Growth (PTG): finding meaning and resilience after adversity.To discover your unique strengths and learn how to apply them in daily life, take the VIA Signature Strengths Survey by the VIA Institute on Character: https://www.viacharacter.org/survey/account/registerPositive psychology isn’t about ignoring life’s challenges but rather about using strengths-based and evidence-backed strategies to improve our well-being. Small, intentional shifts in mindset and behaviour can have a profound impact on our happiness and mental health.If you found this episode valuable, consider sharing it with a friend or colleague who might benefit. And don’t forget to subscribe for more insightful conversations on mental health and personal growth!Until next time, take care, be kind to yourself, and remember—you are not alone in this journey!Episode Highlights:Resources Mentioned:Takeaway Message:

Such a festive time of the year as we publish this episode. The weather is warming up, there seems to be a buzz in the local community, people out and about, loud music, parties and get-togethers can be heard and seen. Such a relaxing time! Or is it? Not all of us may feel that excitement for the festivities ahead; whether to do with being far from home, intense time to be spent with others we don’t normally, or whether this time of the year can bring up some painful memories or associations. We sit down with one of our psychologists, Bec, on winding down as the year wraps up, and on ways to care for our wellbeing.

Episode Overview:In this episode, Liz and Melissa explore a topic that often flies under the radar but impacts many: Rejection Sensitive Dysphoria (RSD). We dive into what RSD is, how it can affect individuals and their relationships, and practical ways to manage it. Whether you experience RSD or support someone who does, this episode offers valuable insights and strategies to navigate its challenges. Links and tips for self-care when supporting someone with RSD. Living with Rejection Sensitive Dysphoria by Lindy Ralph 10 Key Differences Between RSD and Normal Sensitivity How to Deal with Rejection Sensitive Dysphoria On medication: Dr. William Dodson  RSD Journal Bundle ($25 USD) If this episode resonated with you, don’t forget to subscribe to The Counselling Armchair, leave a review, and share it with someone who could benefit from these insights. For additional tools, links, and updates, follow us on your favorite podcast platform or visit our website. Until next time, take care and be kind to yourself! Key Topics Covered:Resources Mentioned:Join the Conversation:

In this episode, our hosts chat with one of the senior co-ordinators at the Counselling Service, Lyndon, on a very interesting topic on impostor syndrome. We take a deeper look at what it is, how we experience it and why some of us go through this while others don’t. We also get personal on whether we, as psychologists, experience this too, and ask Lyndon for personal tips to overcome the impact of this.

In this episode of The Counselling Armchair: Nurturing Wellbeing and Study, hosts Liz and Melissa are joined by RMIT counsellor Emma Abeyaratne to explore the power of self-compassion. Many of us are familiar with the relentless inner critic that harshly judges our every move. Whether it’s self-criticism or external judgments, these negative voices can significantly impact our self-esteem. But what if we could respond to ourselves with the same kindness we’d extend to a friend? Emma discusses the concept of self-compassion as a transformative approach to managing low self-esteem, harsh self-criticism, and feelings of shame. We delve into practical strategies to quiet the inner critic, build a more compassionate inner dialogue, and develop both tender and fierce self-compassion. Resources Mentioned in This Episode For more on self-compassion, visit Dr. Kristen Neff’s website: self-compassion.org Listen to our previous episode with Emma on procrastination (link in our podcast feed). For additional support, check out RMIT’s Counselling Services: RMIT Student Counselling.

In this episode of The Counselling Armchair, we explore the impact of loneliness and how to cultivate meaningful social connections in a world that can often feel isolating. Loneliness can affect us all at various points in life, but with the right tools and mindset, we can build supportive communities and find our own tribe. Join us as we discuss practical strategies to overcome loneliness, from joining local groups and clubs to using technology to meet like-minded individuals. Whether you're feeling disconnected due to study, work, or life transitions, this episode offers insight into how you can start building meaningful connections today. What We’ll Cover: The importance of belonging and social connections for mental health How to find or build your own community Tools and platforms to connect with others Tips on building deeper, more meaningful relationships Resources Mentioned in this Episode: Meetup.com – Find local groups based on your interests Meetup allows you to discover social events and groups that match your interests, from fitness clubs to creative writing groups and everything in between. Friendship and Social Connection Apps Bumble BFF – Meet new friends nearby Hey! VINA – Empowering women to connect Patook – Connect platonically with people nearby RMIT Kirrip Program – Create connections with fellow students Kirrip is an RMIT initiative designed to foster community and belonging among students through various social and cultural activities. RMIT Student Union Clubs and Events – Explore student-run clubs and upcoming events With clubs ranging from cultural groups to special interests, the RMIT Student Union has something for everyone. Get involved to meet people who share your passions. Get in Touch:If you enjoyed this episode or have ideas for future topics, we’d love to hear from you! Connect with us on social media or drop us an email. Subscribe & Review:Don’t forget to subscribe to The Counselling Armchair on your favorite podcast platform. If you found today’s discussion helpful, please leave a review—it helps others discover the podcast and join our community.

In today's episode, we dive deep into the influences on masculine identity, examining how traditional masculine norms can create unrealistic and restrictive expectations. These norms often impact mental health, relationships, and overall well-being, not just for men but for those around them. We discuss the importance of understanding and challenging these norms to foster healthier, more inclusive expressions of masculinity. By questioning harmful expectations, seeking out diverse role models, and advocating for change on a personal and community level, we can contribute to better mental health outcomes and more fulfilling lives. Resources Mentioned: Podcast Recommendation: If you enjoyed this episode, we highly recommend listening to "The Imperfects," an Australian podcast hosted by three incredible men who explore concepts of vulnerability, imperfection, and mental health. https://www.instagram.com/p/C-HqiiEzaah/?igsh=MWdjd3A1Nzlub3h1bw==  https://youtu.be/dSwfo-gP8EE?feature=shared If you found today's episode helpful, please subscribe to our podcast and leave us a review. Your feedback helps us continue to bring you valuable content. Closing Thoughts: Thank you once again for tuning in. Until next time, take care and be kind to yourself.

In this episode, we talk with clinical psychologist Jennifer Kemp about understanding and managing your unique neurodivergence, whether you have ADHD, Autism or AuDHD. Jennifer shares with us her tips for handling challenges that neurodivergent people may encounter, address chronic burnout, and manage overwhelming emotions. We also discuss self-acceptance, self compassion and developing safe and supportive relationships with your “Neurokin”.  With the recent release of her book (co-authored with Monique Mitchelson) titled “The Neurodivergence Skills Workbook for Autism and ADHD: Cultivate Self-Compassion, Live Authentically, and Be Your Own Advocate”, Jennifer has both lived experience and up to date knowledge about navigating the world with neurodivergence to help you thrive.  For more information or to buy her book, visit here:  https://jenniferkemp.com.au/publications/

In today's episode, we sit down with Clinical Psychologist and author Jennifer Kemp to delve into the complex world of perfectionism. Jennifer shares her expert insights on the roots of perfectionism, its impact on mental health, and practical strategies to overcome it. We discuss her latest book, which offers a compassionate guide to breaking free from the perfectionism trap and embracing a more balanced, fulfilling life. For more information and to order Jennifer Kemp's book, visit her website at www.jenniferkemp.com.

In today's episode, "Anxiety Antidotes: Tackling Avoidance with Confidence," we're diving deep into the world of anxiety and avoidance. University students often face a unique set of challenges, and anxiety can sometimes feel like an unwelcome companion. We'll explore practical strategies to combat avoidance behaviors and share insights on managing anxiety. Whether you're struggling with procrastination, social anxiety, or just the everyday stress of student life, this episode is packed with tips and advice to help you face your fears with confidence. Links to helpful resources: https://www.bevaisbettartofanxiety.com/ https://www.rmit.edu.au/students/support-services/health-safety-wellbeing/mental-health-counselling/counselling

In today's episode, Ruth joins Liz for chat about stress management. We all experience stress at some point in our lives and so the skill of managing our stress to minimise its impact on us is something we all need to develop. From calming our nervous system, to learning to say no and fostering self compassion, we'll provide you with ideas to navigate stress and reclaim your inner calm.

In this episode, we're diving deep into the world of building better boundaries and the art of assertive communication. Whether you struggle to speak up for yourself or find it challenging to maintain healthy relationships, this discussion is for you. Get ready to learn practical tips and strategies to enhance your communication skills and cultivate stronger boundaries. Assertive communication and healthy boundaries are essential ingredients for building fulfilling relationships and living authentically. By honing these skills, you'll empower yourself to advocate for your needs, maintain self-respect, and nurture deeper connections with others.

In this episode, we talk all things ADHD with our expert counsellors Bec and Ruth. There is now an increased awareness and discussion around ADHD and so Melissa and Liz chat to guests Bec and Ruth to explore various aspects of ADHD and offer insights into how individuals can not only cope but thrive. We cover everything from recognizing the core characteristics of ADHD and dispelling common misconceptions, to how to get an assessment and treatment options, study hacks and the supports available at RMIT to support students with ADHD. Today's episode aims to provide a comprehensive guide for individuals navigating life and study with ADHD, offering practical advice, real-world stories, and information on the resources available for support and success.RMIT Support for Students with ADHDEquitable Learning Services (ELS) – Help with Equitable Learning Plans (ELPs) and study adjustments for students with ADHD or other neurodivergence.ELS FAQs – Answers about applying for an ELP, documentation, and how adjustments work.Library: Disability & Neurodiversity Support – Assistive technology, neurodivergent study sessions, and sensory-friendly spaces.Study Support at RMIT – Free help with academic skills like planning, writing and referencing.Counselling & Psychological Services (CAPS) – Free, confidential counselling for RMIT students.Student Wellbeing & Safety Services – Holistic wellbeing, welfare, and crisis support.ADHD Australia – National information hub and advocacy organisation.ADHD Foundation Australia – Helpline, support groups, and practical resources.ADHD Support Australia – Community network, directory of ADHD professionals, and coaching.ADHD Guide (Australia) – Directory of ADHD clinics and practical articles.Raising Children Network – ADHD Therapies & Support – Clear information on treatment and supports for young people.ADHD Australia – Education Adjustments – How to access reasonable adjustments at school or university.Evidence-Based ADHD Strategies (NSW Education) – Practical learning strategies useful across education levels.ADDitude Magazine – International resource with tips, webinars, and research-based advice.🌏 Australian & External ADHD Resources