You’re Holding It All Together – But At What Cost?

If you’re a working parent, professional, or small business owner, chances are you’ve become very good at powering through.

You juggle work, family, bills, school drop-offs, deadlines, and maybe even caring for elderly parents. You stay late. You skip breaks. You tell yourself, “I’ll rest when things settle down.” But deep down, you know that “settling down” never really comes.

The Hidden Cost of Coping

On the outside, it looks like you’re coping. But inside, it’s a different story:

• You’re tired but wired — exhausted, yet unable to switch off.
• You snap more easily than you’d like — at your kids, your partner, even yourself.
• You lie awake running through worst-case scenarios, feeling like your brain won’t shut up.
• You’re drinking more, exercising less, and wondering, “Is this just how life is now?”

If any of that sounds familiar, you’re not alone — and you don’t have to keep white-knuckling your way through.

Four Small Shifts That Can Help Right Now

You don’t need a major lifestyle overhaul. Here are four quick, evidence-informed strategies you can try today:

1. Use Transitions Wisely: The moments between roles — driving home, walking the dog, making tea — are ideal for resetting your nervous system. Use that time to breathe slowly, listen to music, or mentally “clock off” from work mode.
2. Talk Like You Drive: With Signals: Flag your emotional state to your partner or kids with a simple cue: “I’m feeling overloaded right now — I just need 10 minutes.” It prevents misunderstandings and reduces blow-ups.
3. Respect the Recharge: If your phone battery drops to 1%, you recharge it — not blame it. Your energy works the same way. Even short breaks (a walk, some music, a few quiet minutes) can reset your system.
4. Catch the Thought Spiral Early: Use this grounding exercise: Name 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. It brings you back to the present — where things are usually more manageable.

You Don’t Have to Be in Crisis to Seek Support

Therapy isn’t just for when you’re falling apart. In fact, the best time to seek help is before things unravel.

At Associated Psychology Practice, we work with everyday professionals and families — people who are functioning on the surface but feeling stressed, disconnected, and worn out underneath.

Therapy That Fits Real Life

We know your time is limited. That’s why our therapists offer practical, evidence-based support that fits into your life.

We help with:

• Work stress & burnout
• Relationship or parenting conflict
• Anxiety, overthinking & overwhelm
• Life transitions (divorce, career change, health concerns)
• Supporting children with emotional or behavioural needs

Start Where You Are

No referral is needed. Just a decision that it’s time to stop surviving and start feeling better.

📍 Associated Psychology Practice – Based in Penrith & Katoomba

📞 Call (02) 4722 3137 or book online at www.app-practice.com

You’ve been strong for everyone else. Maybe it’s time to do something just for you.