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Therapy and Mental Health

Articles on therapy, mindfulness, emotional overwhelm, grounding, ACT-informed strategies, and psychological flexibility.

What Is Trauma-Informed Therapy?

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Therapy Guide

What Is Trauma-Informed Therapy?

Trauma-informed therapy starts with safety, choice and pacing.

Trauma-informed therapy is not one single technique. It is a way of understanding how stress, threat, attachment experiences or trauma may shape emotions, relationships, body responses, memory and coping.

Supportive hands representing paced trauma-informed therapy
FocusSafety, pacing, choice and collaboration.
May includeEMDR, ACT, grounding or schema-informed work.
Helpful forTrauma, attachment patterns, anxiety or shutdown.
WhereEssendon North, Footscray and telehealth.

What makes therapy trauma-informed?

  • Pacing: therapy does not need to move faster than your nervous system can manage.
  • Choice: goals and strategies are discussed collaboratively.
  • Stabilisation: early work may include grounding, emotion regulation and support planning.
  • Context: symptoms are understood in relation to experience, not treated as personal failure.

Is trauma-informed therapy only for PTSD?

No. Trauma-informed therapy may also be relevant for complex trauma, attachment wounds, chronic stress, grief, family or cultural stressors, emotional shutdown, people-pleasing, shame, burnout or relationship patterns.

Where do EMDR and ACT fit?

EMDR therapy may be considered when trauma memories or distressing experiences remain highly activating. ACT therapy may support values, flexibility, emotion regulation and living with difficult internal experiences.

Related pages

For more detail, see Trauma and Attachment, EMDR Therapy, What to Expect in Therapy, and Contact.

Thinking about trauma-informed support?

You can send a brief enquiry or view appointment availability when you feel ready to take the next step.

Send a brief enquiry View booking availability

Medicare Rebates for Psychology

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Medicare Guide

How Do Medicare Rebates Work for Psychology Sessions?

Understanding rebates early can make fees and booking feel more manageable.

Medicare rebates may reduce the out-of-pocket cost of eligible psychology sessions when you have a valid GP referral and Mental Health Treatment Plan. For eligible clinical psychology sessions, the rebate is commonly $149.05.

Notebook and paperwork representing Medicare rebate planning for psychology sessions
ReferralUsually organised through your GP.
RebateEligible clinical psychology sessions may receive $149.05.
LimitMedicare rules and session limits apply.
AssessmentsAssessment costs may follow different rules.

What do I need before claiming a rebate?

  • A GP appointment to discuss whether a Mental Health Treatment Plan is appropriate.
  • A valid referral addressed to the psychologist or practice.
  • Your Medicare details and current contact information.
  • Confirmation that the appointment type is eligible for claiming.

Does Medicare cover the full fee?

Usually, no. Medicare rebates reduce the cost of eligible sessions, but there is often an out-of-pocket gap. The exact gap depends on the appointment fee, rebate eligibility and appointment type.

Are ADHD or autism assessments covered?

Formal assessment pathways often include interviews, questionnaires, scoring, report preparation and feedback. These components may not be covered in the same way as standard therapy sessions. It is best to check the Fees page and ask before booking.

Related pages

For more detail, see Medicare Rebates, Fees, Funding Options, and Contact.

Want to check fees before booking?

You can review current fees or send a brief enquiry about Medicare, assessment or funding pathways.

View fees View booking availability

Do I Need a Referral to See a Psychologist?

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Before Booking

Do I Need a Referral to See a Psychologist?

You can ask about support even if you are not sure which referral pathway fits.

You usually do not need a referral to book a private psychology appointment. If you want to claim Medicare rebates, you may need a GP referral and a Mental Health Treatment Plan before eligible sessions can be rebated.

Calm pathway image representing first steps before a psychology referral
Private bookingA referral is usually not required.
MedicareA GP plan may allow eligible rebates.
ReferrersGPs and professionals can send referrals.
Next stepA brief enquiry can clarify options.

When is a referral helpful?

A referral can be helpful when you want Medicare rebates, when your GP is coordinating care, or when another professional wants to share relevant background information. It can also clarify the reason for referral and any practical considerations before the first appointment.

What are the main pathways?

  • Private appointment: you can usually book directly without a referral.
  • Medicare rebate pathway: speak with your GP about whether a Mental Health Treatment Plan is appropriate.
  • Professional referral: GPs, psychiatrists, paediatricians, support coordinators or other providers may send referral information.
  • Funding pathway: NDIS, WorkCover, TAC, FAS/VOCAT or private health may have their own rules.

Can I enquire before seeing my GP?

Yes. You can send a brief enquiry first if you are unsure about fit, availability, fees or whether a referral is needed. If Medicare rebates are important, it is usually best to speak with your GP before the first rebated session.

What should a referral include?

A useful referral usually includes your name, contact details, reason for referral, relevant risk or access needs, and whether Medicare, NDIS, WorkCover, TAC, FAS/VOCAT or another pathway is involved. Detailed clinical history can be shared through appropriate intake processes.

Related pages

For practical details, see Medicare Rebates, Funding Options, Referrals, and Fees.

Not sure which pathway fits?

A brief enquiry can help clarify whether private booking, Medicare, referral or funding pathways may be relevant.

Send a brief enquiry View booking availability

Feeling Overwhelmed? Try This 8-Minute Dropping Anchor Exercise

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Dropping the Anchor guided mindfulness exercise by Breathe-n-Smile Psychology
Bandai Choi, Clinical Psychologist at Breathe-n-Smile Psychology Melbourne

Bandai Choi

MSSc, MAPS, MCCLP, AFHKPS | Clinical Psychologist
Breathe-n-Smile Psychology, Essendon North, Footscray and Victoria telehealth

TL;DR: Key Takeaways
  • Dropping the Anchor is a brief ACT-informed grounding practice for moments of emotional overwhelm.
  • It involves noticing what is present, reconnecting with the body, and engaging with the surroundings.
  • The aim is not to remove difficult thoughts or feelings. Instead, it helps widen your attention around them.
  • You can keep your eyes open, move gently, shorten the exercise, pause, or stop.

Try the 8-Minute Guided Exercise

This dropping anchor mindfulness exercise may help you reconnect with the present moment when thoughts or emotions are taking up most of your attention. Choose a supported position and allow about eight minutes for the guided practice.

Watch Mindfulness: Dropping the Anchor directly on YouTube.

What Does “Dropping the Anchor” Mean?

When a boat drops an anchor, the weather does not suddenly change. However, the anchor helps the boat hold its position while the weather moves around it. The psychological exercise uses the same idea.

Difficult thoughts and feelings may still be present. Rather than arguing with them or becoming fully absorbed by them, you deliberately reconnect with your body and the world around you. This creates a broader field of attention and may make it easier to choose your next action.

Grounding and present-moment awareness appear in ACT-informed resources, including the World Health Organization’s stress management guide.[1] They can form part of a wider therapy approach, but a brief exercise is not a replacement for assessment or individual care.

Three Parts of the Dropping Anchor Mindfulness Exercise

1. Notice

Acknowledge the thoughts, emotions, memories, or concerns that are pulling at your attention.

2. Connect

Feel the breath, chair, feet, hands, and gentle movement without demanding that anything change.

3. Engage

Open your awareness to colours, shapes, textures, sounds, smells, taste, and the space around you.

How to Practise Dropping the Anchor

  1. Find physical support. Adjust your posture and notice your back against the chair and your feet meeting the floor.
  2. Acknowledge what is happening. Notice thoughts, feelings, or concerns without pushing them away and without needing to analyse them.
  3. Return attention to the body. Feel each breath. Then press your feet gently into the floor or move your fingers.
  4. Add gentle pressure if useful. Press your hands together lightly and notice the sensations in your palms, fingers, arms, and shoulders.
  5. Look around. Name a few objects and notice their colours, shapes, distance, and texture.
  6. Listen and sense. Notice sounds inside or outside the room. Then check for smell, taste, temperature, and contact with the chair.
  7. Choose the next small action. When you are ready, bring your attention back to what matters in the current situation.

Grounding Does Not Mean Suppressing Feelings

The dropping anchor mindfulness exercise does not ask you to prove that your feelings are unreasonable. It also does not promise instant calm. Instead, you practise holding awareness of both the difficult inner experience and the wider present moment.

This distinction matters. ACT focuses on psychological flexibility: responding more freely when thoughts and feelings are difficult, while still moving towards meaningful action. A meta-analysis of 39 randomised trials found that ACT showed benefits across a range of clinically relevant mental and physical health concerns, although results do not mean every ACT skill will suit every person.[2]

For some neurodivergent adults, movement and external sensory cues may feel more accessible than focusing only on breathing. For example, pressing the feet, moving the fingers, or finding three blue objects can give attention something concrete to return to. Still, preferences vary, so adaptation and choice remain important.

When to Use This Exercise

You might use this dropping anchor mindfulness exercise after receiving a difficult message, before a demanding conversation, during a worry loop, or when changing from work mode to home mode. Practising during calmer moments can also make the steps easier to remember later.

Keep it choice-based: if body focus or inward attention increases distress, open your eyes and orient to visible objects or familiar sounds. You may shorten the practice or stop. Do not follow an eyes-closed exercise while driving or doing another task that needs your full attention.

If overwhelm is persistent, intense, or linked with trauma, panic, or safety concerns, a grounding exercise may be only one part of support. Our therapy overview explains how psychological care can be paced and collaborative. You can also explore our ACT and neurodivergence guide.

Interested in practical, ACT-informed support?

Breathe-n-Smile Psychology offers appointments in Essendon North, Footscray, and via telehealth across Victoria.

Enquire About Therapy View Booking Times

Common Questions

Is Dropping the Anchor the same as relaxation?

No. Relaxation may occur, but it is not required. The exercise focuses on awareness, physical connection, and engagement with the present situation.

Do I need to close my eyes?

No. Keeping your eyes open can make environmental grounding easier. Choose whichever option feels more workable.

Can I practise for less than eight minutes?

Yes. A brief version might involve noticing one thought, pressing both feet into the floor, and naming three things you can see and hear.

References

  1. World Health Organization. Doing What Matters in Times of Stress: An Illustrated Guide. 2020. https://www.who.int/publications/i/item/9789240003927
  2. A-Tjak JGL, Davis ML, Morina N, et al. A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems. Psychotherapy and Psychosomatics. 2015;84(1):30-36. https://doi.org/10.1159/000365764