The Counselling Armchair: Nurturing well being and study

Ever found yourself scrolling on your phone when you should be studying, putting off something important, or staying up far too late even though you know you'll regret it tomorrow?You're not alone! And the good news is, changing these patterns isn't simply a matter of having more discipline or willpower.In Part 2 of our exploration of habits, we turn our attention to those automatic behaviours that might feel good in the moment but aren't necessarily helping us in the long run.We'll explore why unhelpful habits can be so hard to shake, what they might be doing for us, and how understanding the needs behind our behaviours can help us make meaningful, sustainable changes.Drawing on principles from Acceptance and Commitment Therapy (ACT), we'll share practical, compassionate strategies for interrupting autopilot, managing urges, and building alternative responses that better support our wellbeing.So settle into The Counselling Armchair and join us as we explore how to break free from unhelpful patterns — without beating ourselves up along the way.ACT Mindfully – Russ Harris – Resources on Acceptance and Commitment Therapy, including mindfulness, managing difficult thoughts and feelings, and values-based action.Atomic Habits – James Clear – Practical strategies for understanding and changing habits through small, sustainable actions.Digital Wellbeing – Google – Tools and ideas for developing a more intentional relationship with technology.Self-Compassion – Dr Kristin Neff – Exercises and resources for responding to setbacks with kindness rather than self-criticism.Missed Part 1? Listen to Atomic Habits: Harnessing the Power of Autopilot to discover how habits form and how to harness their automatic nature to build routines that support your study, wellbeing and everyday life.

We all have things we'd like to do more consistently — whether it's keeping on top of study, getting enough sleep, exercising regularly or spending a little less time scrolling on our phones. But knowing what we should do and actually doing it are two very different things!What if the secret to building healthier habits isn't more motivation, discipline or willpower, but making helpful behaviours easier and more automatic?In this episode, Liz and Plia explore the psychology of habits, how they form, and how we can harness the power of autopilot to make everyday life a little easier. From habit stacking and environmental cues to rewards and realistic routines, we share practical strategies for creating habits that support your learning, wellbeing and mental health.We also explore why habits can be particularly challenging for people with ADHD, how stress affects our automatic behaviours, and why missing a day doesn't mean you've failed.Remember: Building helpful habits isn't about doing everything perfectly. It's about making small, achievable changes that make life easier over time.So, what's one small habit you could start building today?In our next episode, we'll explore the flip side of habits — why unhelpful habits can be so hard to change and what we can do about them.Helpful resourcesBooks and articlesAtomic Habits — James Clear — Practical strategies for building helpful habits through small changes, habit stacking and making behaviours easier to repeat. The website also includes free habit-tracking resources.Tiny Habits — BJ Fogg — An accessible guide to creating lasting change by starting with very small, achievable behaviours and celebrating progress.Apps and toolsFinch: Self-Care Pet — A playful self-care and habit-building app that uses a virtual pet, small daily goals and positive reinforcement. Free core features with optional paid extras.Habitica — Turns everyday tasks and habits into a role-playing game, with rewards, challenges and progress tracking.Microsoft To Do — A simple way to organise recurring tasks, set reminders and create checklists, helping reduce the mental load of remembering everything.A small challenge for this weekChoose one helpful habit you'd like to build. Make it small, specific and easy to start. Try linking it to something you already do regularly, and remember that progress matters more than perfection!

In this episode of The Counselling Armchair: Nurturing your Wellbeing and Study, we explore the psychology behind scams, cults and other forms of manipulation.While scams and high-control groups may appear very different, they often rely on similar processes: building trust, creating connection, offering belonging or opportunity, and gradually increasing commitment.Together with Liz Bowerman from RMIT’s Safer Community Team, we discuss why students can be targeted, how manipulation works, common warning signs, and what students, friends and families can do to stay safe.We also explore why intelligent and capable people can become caught in these situations, and why compassion rather than judgement is essential when supporting someone who has experienced manipulation or exploitation.This episode acknowledges the contribution of Linda Li, Cyber and Technology Risk Awareness Lead in RMIT’s Office of the CIO, whose expertise informed discussion of current scams, phishing attacks and cyber risks affecting university students.Resources and links:PodcastsA Little Bit Culty - Hosted by former members of NXIVM, Sarah Edmondson and Nippy Ames: https://alittlebitculty.com/IndoctriNation - Hosted by therapist Rachel Bernstein: https://www.rachelbernsteintherapy.com/podcastThe Influence Continuum - Hosted by Steven Hassanhttps://freedomofmind.com/podcast/Scamfluencers - https://wondery.com/shows/scamfluencers/The Perfect Scam - Produced by AARPhttps://www.aarp.org/podcasts/the-perfect-scam/Was I In A Cult? - https://www.wasiinacult.com/BooksCombating Cult Mind Control — Steven HassanFreedom of Mind — Steven HassanTake Back Your Life — Janja Lalich & Madeleine TobiasTraumatic Narcissism and Recovery — Daniel ShawThe Confidence Game — Maria KonnikovaScam Support Resources (Australia)ScamwatchThe Australian Government's primary source of scam alerts, prevention advice and reporting information.https://www.scamwatch.gov.au/National Anti-Scam CentreProvides information about emerging scams, scam prevention and national anti-scam initiatives.https://www.nationalanti-scamcentre.gov.au/IDCAREAustralia and New Zealand's national identity and cyber support service, providing free assistance to people affected by scams, identity theft and cybercrime.https://www.idcare.org/eSafety CommissionerOffers advice and support for online safety, cyber abuse, image-based abuse and digital security.https://www.esafety.gov.au/Cult & High-Control Group ResourcesInternational Cultic Studies Association (ICSA)One of the world's leading educational organisations on cults, coercive control and undue influence, offering research, articles, conferences and recovery resources.https://www.icsahome.com/Freedom of Mind Resource CenterFounded by Steven Hassan, this organisation provides articles, videos, educational resources and practical guidance for individuals and families affected by coercive control and high-control groups. https://freedomofmind.com/The Family Survival TrustA UK charity providing education, information and support for people affected by cults, coercive control and undue influence.https://www.thefamilysurvivaltrust.org/RMIT Student SupportSafer Community – https://www.rmit.edu.au/students/support-services/safety-wellbeing/safer-communityStudent Wellbeing – https://www.rmit.edu.au/students/support-services/health-safety-wellbeingRMIT Counselling – https://www.rmit.edu.au/students/support-services/health-safety-wellbeing/counsellingRMIT Connect – https://www.rmit.edu.au/students/support-services/connect

In this episode of The Counselling Armchair, Liz and Plia take the mystery out of therapy with a practical, down-to-earth conversation about what it’s really like. They explore what happens in a first session, why you don’t need to have everything figured out (or a diagnosis) before reaching out, and how therapy is often more like a guided, supportive conversation than people expect. They also challenge common myths about therapy, highlighting that it isn’t about being “broken,” but about having a space to understand yourself, cope with challenges, and feel less alone.The episode also explains what actually helps in therapy—from feeling heard and making sense of patterns, to building practical coping skills—and why progress is usually gradual and subtle. Liz and Plia unpack different therapy approaches in simple terms, explain how mindfulness and other techniques are used, and emphasise that there’s no one-size-fits-all model. Finding the right fit with a therapist matters, and it’s completely okay if it takes time to find what works for you.If you’re considering support, you can access counselling through RMIT or speak to your GP about options available to you.Useful links:RMIT Counselling Service: https://www.rmit.edu.au/students/support-services/health-safety-wellbeing/counsellingAustralian Psychological Society: https://psychology.org.au/find-a-psychologistMental Health Treatment Plan: https://www.healthdirect.gov.au/mental-health-treatment-planLifeline: https://www.lifeline.org.au or 13 11 14

In this episode of The Counselling Armchair: Nurturing Your Wellbeing and Study, Liz and Plia explore people pleasing as a deeply learned pattern rooted in our need for safety, connection, and belonging—rather than a personality flaw. We unpack common signs like difficulty saying no, fear of conflict, and tying self-worth to others’ approval, while also exploring how early experiences, cultural expectations, and the nervous system (including the “fawn” response) can shape these behaviours over time. We talk about the difference between healthy, choice-based kindness and fear-driven people pleasing that can lead to burnout, resentment, and disconnection from self. Importantly, we share practical, compassionate strategies for change. If this resonates, you can explore more about the fawn response in Complex PTSD: From Surviving to Thriving by Pete Walker (https://pete-walker.com/complex_ptsd_book.html), and read about why “just setting boundaries” can be difficult via Safe Space Counselling Why You Can’t Just Say No - People-Pleasing as a Trauma Response, or learn more about self-compassion through Kristin Neff at https://self-compassion.org.

Burnout isn’t just being tired — it’s what happens when stress builds up faster than you can recover. In this episode, Liz, Plia and Melissa unpack what burnout really is, how to spot the early signs, and why it’s become such a common experience for students, carers, and anyone juggling too much.We explore:Emotional, physical and cognitive symptoms of burnoutWhy burnout builds gradually (hello, stress‑accumulation curve)Different types of burnout — including neurodivergent burnoutWhy pushing harder doesn’t workWhat real recovery looks like: rest, boundaries, support and joyTips for managing end‑of‑degree burnoutBurnout isn’t a personal failure. It’s your body asking for relief — and there are ways back to balance.🔗 Related EpisodesPerfectly Imperfect - Embracing Flaws and Finding Balance https://open.spotify.com/episode/0PpLCLtQt7u0eshvjU38Kw?si=d3c283d5a4b440a2 Unwind and Stress Less: Stress Management 101 https://open.spotify.com/episode/4V60tLWnTxuY1YnB2QNuTb?si=c9d83a17f3544adb

Financial stress is something many students experience, and it can affect mental health, physical wellbeing, motivation, and academic performance. In this episode of The Counselling Armchair, Liz, Melissa and Plia are joined by Malcolm and Katie from Student Welfare to discuss why money stress is so common, how it shows up for students, and what practical steps and supports can help. The conversation covers budgeting, fees and debt, placement-related financial pressure, fines, scams, impulsive spending, and the importance of reaching out early for support. Students are reminded that they don’t need to be in crisis to ask for help, and that free, confidential support is available both within and outside the university.RMIT Student Welfare – https://www.rmit.edu.au/students/support-services/student-support/student-welfareRMIT Connect – https://www.rmit.edu.au/students/support-and-facilities/student-support/connectRMIT Financial Assistance & Hardship Grants – https://www.rmit.edu.au/students/support-services/student-support/financial-supportRMIT Counselling Service – https://www.rmit.edu.au/students/support-services/student-support/counsellingRMIT Study Support – https://www.rmit.edu.au/students/study-supportWork and Development Permit (Victoria) – https://www.justice.vic.gov.au/fines/work-and-development-permitsFines Victoria – https://online.fines.vic.gov.auCentrelink (Youth Allowance, Austudy, Rent Assistance) – https://www.servicesaustralia.gov.au/studentsCommonwealth Prac Payment – https://www.education.gov.au/commonwealth-prac-paymentNational Debt Helpline (Free Financial Counselling) – https://ndh.org.auSalvation Army MoneyCare – https://www.salvationarmy.org.au/moneycareAsk Izzy (Food, housing, money help) – https://askizzy.org.auStudy Melbourne Hub (International Students) – https://www.studymelbourne.vic.gov.auScamwatch – https://www.scamwatch.gov.au 

In this episode of The Counselling Armchair, Liz, Melissa and Plia explore what it’s like to live “between two worlds” for international students and first- and second-generation migrants. We talk with guests Sam Zhong and Gunjan Kaur about family pressure, cultural expectations, secrecy as a coping strategy, identity, relationships, and how to find balance without feeling like you’re rejecting your culture.If you’re navigating cultural pressure, generational tension, or trying to carve out your own path, this episode offers compassionate insight and practical support.Helpful links:RMIT Counselling: rmit.edu.au/counsellingRMIT Financial Support: rmit.edu.au/financial-supportQLife (LGBTQIA+ support): qlife.org.auHeadspace: headspace.org.au

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