Keep Busy & Stop Scrolling!!

We chatted to one of our Psychologists Anthony Engel on what is resilience and some helpful tips to help you build your resilience and find joy in your every day. (even when it all seems completely overwhelming)

“It’s important to take an active role in looking after yourself especially in stressful times, take ownership in this process and make a conscious decision to take the first steps.
Try to think of your current situation as temporary and NOT permanent. Keep at the front of your mind THINGS WILL CHANGE FOR YOU!”

Some of the top 5 helpful tips Anthony suggests to his patients (and friends and family) are:

It’s important to learn the difference between positive & negative relationships, be aware of what connections you find to have a positive or negative affect on you.

Build on those relationships that are good for you. Avoid toxic friendships and relationships, this can be very tricky if they are hard to avoid, always reach out if you find yourself in a dangerous situation.

Try not to get carried away in relationships that are not positive for you. It’s important to set boundaries. You may find yourself in a relationship where you may feel trapped. Take any chance you can to step away, try and find an outlet or activity to give yourself space.
Positive relationships have to be built, avoid getting trapped in negative patterns.

There are several parts to self-care, not just your stereotypical “massage or bath and a book” Anthony mentions these key areas of self-care you may not have thought of:

EMOTIONAL – Saying no, setting boundaries, recognizing your feelings
SOCIAL – Having good support, building a network.
PHYSICAL – Taking a walk, having a relaxing bath, doing yoga, eating healthy foods to nourish your body.
SPIRITUAL – Being in the moment, joining a church or spiritual group.
PSYCHOLOGICAL – Practicing mindfulness, tapping into your creativity, learning a new skill.
FINANCIAL – Don’t splurge, set realistic budgets, being aware of your triggers, look after yourself financially if you have the means, seek out financial guidance.
PROFESSIONAL – Setting boundaries, learning to say no, be clear with your communication, and negotiate your needs.


You may have already heard of a gratitude diary, you don’t need to run out and buy a new diary or book, all you need is to simply start with a daily list of what you are grateful for.

This can be helpful with finding your purpose and finding the positives in your day to day.
Anthony suggests keeping it to 4 items. KEEP IT SIMPLE

This does not mean being alone, this could be stepping out of your comfort zone and finding like-minded people, if you can’t do it in person you can also join groups online, think of things that bring you joy, craft, fitness, music or cooking etc.

A fantastic group Anthony suggests is “This isn’t just for the young ones Anthony says “I have had several patients have great success using this site to find likeminded people in their local area including craft and walking groups”


Work on a weekly planner to track your progress.
This can be a helpful tool to track what is and is not working for you.
Some helpful printables are available here

REMEMBER TO be kind to yourself, small steps. Set achievable goals and KEEP IT SIMPLE

Please don’t hesitate to book in with one of our mental health care professionals, telehealth is available for suitable appointments and you can also always contact

Anthony Engel is a registered Psychologist with over 20 years of experience. A kind and inspiring man, he works with children, adolescents and adults. He has competency in the following presentations: all forms of anxiety (GAD, PTSD, OCD, Panic, Social, Performance and Specific Phobias), Stress Management, Depression, Adjustment Disorders, Anger Management, and Loss and Grief. He also assists clients with low self-esteem and confidence building, identity issues, personal development and school and work/career concerns. As a client-centred psychologist, Anthony uses evidence-based approaches according to each client’s individual needs.

If you are in immediate danger, call 000 for Police and Ambulance help

1800RESPECT 1800 737 732 This is a 24-hour national sexual assault, family and domestic violence counselling line for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault.
1800 737 732 This is a 24-hour national sexual assault, family and domestic violence counselling line for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault.