https://www.beandbecome.net.au/blog daily 0.75 2026-01-27 https://www.beandbecome.net.au/blog/mental-load-and-burnout-in-working-mums monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/4f693b55-eb34-4acc-8b40-b14d39678a81/pexels-tara-winstead-8378740.jpg Blog - Mental Load and Burnout in Working Mums | Understanding Your Beliefs “Joy is a powerful emotion and harnessing it can be a remedy for stress-related burnout.” Mayo Clinic 2023 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/5e201409-aebd-4e78-914c-9da5698e15bd/pexels-n-voitkevich-4450109.jpg Blog - Mental Load and Burnout in Working Mums | Understanding Your Beliefs - Noticing your beliefs is the first step to carrying less. Your beliefs are the starting point of change. https://www.beandbecome.net.au/blog/finding-joy-in-the-everyday monthly 0.5 2025-12-21 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/7a045a6f-aa68-4a8f-aa45-0c82103d775e/women-smiling-joy.jpg Blog - Finding Joy In The Everyday: recognising the joy you bring and the people who elevate your joy “Joy is a powerful emotion and harnessing it can be a remedy for stress-related burnout.” Mayo Clinic 2023 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285911874-H58323ZAEQZW0VZVTXSS/choose-joy-painting.jpg Blog - Finding Joy In The Everyday: recognising the joy you bring and the people who elevate your joy - Eva Ritvo explains the health benefits of engaging the happiness trifecta: “The benefits don’t stop at moods! Serotonin is connected to sleep, digestion, memory, learning, and appetite. Dopamine is connected to motivation and arousal. Oxytocin “the cuddle hormone” is among the most ancient of our neurochemicals and has a powerful effect on the brain and the body. When oxytocin begins to flow, blood pressure decreases and the foundation for sexual arousal is built. Bonding increases, social fears are reduced and trust and empathy are enhanced. Oxytocin is also an anti-inflammatory and reduces pain and enhances wound healing. So if giving allows us to secrete all the chemicals at once, we owe it to ourselves to give as often as possible!” Take a moment to think about the things that bring you joy. Were any of them focused on giving to others? If yes, you're moving in the right direction. https://www.beandbecome.net.au/blog/scrolling monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285921419-UN4RYRUQ8CUY7SNR9M7E/train-track-railroad-smartphone.jpg Blog - Breaking the Scroll Cycle: How Our Habits Shape Our Online Experience - Imagine this: It's the end of a long day, and you finally have a moment to relax. You pick up your phone (it’s never far away). What starts as a quick check of social media gradually stretches into the night. You've started with politics and ended in an endless stream of cute animal videos. Or was it in reverse, diving deeper into the world's problems as time passes? You’ve scrolled through numerous posts, skim read multiple articles, and watched several videos—each drawing you in further, and making it harder to switch off. https://www.beandbecome.net.au/blog/energy-management monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285930361-6RSIPZ9UC6I0BUUDBZOH/happy-spoons-energy-management.jpg Blog - Using Spoon Theory and Energy Accounting to Prevent Burnout - In a society focused on productivity and results, where there's a pill for nearly every ailment to help us push through, rest often takes second place and may even be seen as a liability rather than an essential element to our well-being. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285932408-7QKI91HYW35M3T0C316C/balance-or-burnout.jpg Blog - Using Spoon Theory and Energy Accounting to Prevent Burnout - Our mindset is vitally important Our mindset and beliefs often shape our behaviour. Tendencies like people-pleasing, perfectionism, and the expectations of others can significantly influence how we approach taking care of ourselves. It's common for people to grapple with thoughts such as "I'm being lazy", "I'm wasting time by doing nothing", “ I should be doing something” or to equate their self-worth with how 'busy' they are. These thoughts can make it challenging to manage our energy well. However, it's important to remember that prioritising your well-being is, in itself, a valuable and productive action. Remember you are actually doing something- you’re looking after yourself. https://www.beandbecome.net.au/blog/feeling-stuck monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285943705-B32NF5PIP49EJGXBJI2A/bb-feeling-stuck-blog-rain.jpg Blog - Feeling stuck in a rut. - Why Do I Feel Stuck? Firstly, feeling stuck at some point, or multiple times in our lives is common. Feeling stuck can be defined in various ways depending on the context, but generally it refers to a state where a person feels unable to move forward, progress, or make decisions effectively. https://www.beandbecome.net.au/blog/overcoming-burnout monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285953383-E8W9SN32F0J7RHSR7Q2B/burnout-definition-boxes.jpg Blog - Finding Your Balance: A Guide to Overcoming Burnout and Rediscovering Yourself - What is the current definition of burnout? Burnout is classed as a syndrome by the WHO /ICD-11 where the three main characteristics of include Feelings of energy depletion or exhaustion. Increased mental distance, negativity, or cynicism related to employment. A sense of ineffectiveness or lack of accomplishment. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285958687-0O70FIDBXR8NRXON2O7Z/mum-holding-baby-on-laptop-2.jpg Blog - Finding Your Balance: A Guide to Overcoming Burnout and Rediscovering Yourself - Not "just tired" – why parental burnout shouldn't be dismissed https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285961263-VM2F0P1156ZQDZV774OR/burnout-scrabble.jpg Blog - Finding Your Balance: A Guide to Overcoming Burnout and Rediscovering Yourself - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beandbecome.net.au/blog/anxiety-in-australia-2024 monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285975624-MST4X3LWLFZOPT1APEI2/woman-sitting-in-front-of-macbook.jpg Blog - Navigating anxiety in Australia in 2024: understanding its impact and finding support - Australia’s anxiety: common and significant It is becoming more common for people to experience mental health concerns or be diagnosed with a mental health disorder – yet that does not make an individual’s experience of anxiety any less significant. Common does not mean ‘Just Deal With It’. Seeking help is a very important step. According to the recent National Study of Mental Health and Wellbeing (ABS, 2023); over 40% of Australians 16-85 have experienced a mental health disorder at some point in their life. Anxiety was the most common mental health disorder experienced in the 12 months before the study (17.2% of people aged 16–85 years). Searching for health information about anxiety is common in all states, demonstrating that this is an issue Australia-wide, which is backed up by mental health disorder prevalence data in this report. https://www.beandbecome.net.au/blog/psychologist-near-me monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/1764285986107-RB9DB26E1X1NKBL6RGVH/Blog%2BPost%2Bpexels-artem-podrez-4492129.jpg Blog - Psychologist near me? Wherever you are, the answer is ‘yes’ with telehealth therapy - But isn’t face-to-face therapy better? Despite the increasing acceptance of online healthcare appointments, there persists a school of thought that in-person visits are inherently superior. Yet, when scrutinising the details, you can see that telehealth offers numerous advantages, such as streamlining the entire process from appointment scheduling to follow-up: Coordinating the appointment amidst daily life demands Easy access to a highly qualified and experienced psychologist Planning for the appointment day Commuting to and from the appointment Waiting room time Consider the daily virtual interactions many of us have via platforms like Zoom, Microsoft Teams, Google Meet, or FaceTime in today's world. Using telehealth services simply aligns with this trend, granting you invaluable time back in your day and alleviating unnecessary disruptions. Reducing distractions is a universal aspiration, and perhaps one of the goals we aim to achieve together! https://www.beandbecome.net.au/home daily 1.0 2026-01-28 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/0e68b567-8f54-406c-8564-8c3f49df53c8/sonia-home-header.png https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/fa651563-9780-43e4-85ce-9f7a707c6085/unsplash-image-FVRTLKgQ700.jpg Home As women, we’re often the ones juggling all the balls for the family. There’s a constant pressure that comes with being the person responsible for carrying the load, especially when you know that no-one will automatically leap in to grab any that you might drop. It’s on you to keep it all going. That’s the mental load. And it can take a toll on your mental health and wellbeing. If you’re feeling exhausted, burnt out, emotionally drained and overwhelmed by the invisible load you carry, you aren’t alone. As a clinical psychologist, I offer support, evidence-based therapy and practical tools to improve your wellbeing and focus on what's important to you. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/f4b49ebd-5fbb-49eb-ad03-0b751f845c98/Benefits-of-Telehealth.png Home - Telehealth Online Therapy Sessions https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/090333ae-1b80-456f-ac9f-814f580dcecc/professional-supervision.jpg Home - Professional Supervision https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/4d8dcac9-5e14-45f9-afa4-3922ee08e5d5/work-load.jpg Home - This is a struggle shared by women across Australia While the effort we put into our careers is seen and recognised, the time we invest at home often isn’t. When we carry the invisible labour of managing a family and household, it can become too heavy. For many women, the relentless demand of the mental load leads to feelings of burn out, overwhelm and a lost sense of self. This is a struggle you aren’t alone in. As a clinical psychologist focused on supporting women managing the mental load, I provide evidence-based therapy and practical support to improve your mental health, so you can respond to the ever-changing nature of our daily lives. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/dd319918-1605-48a2-b059-5824ced15f78/notes.jpg Home - What is the mental load? Remembering who needs another physio appointment, when you last visited relatives, making sure the school consent form has gone back, making sure there’s enough bread for lunch and knowing which bin is due out this evening: individually, these aren’t demanding tasks. But when they happen relentlessly, day in, day out, and rely solely on you and your brain to make them happen, it becomes exhausting. This mental load – and the impact on your mental health – comes when you know that if you drop one of the balls you’re juggling, no-one will automatically swoop in to pick them up. It’s a type of stress and pressure that is constant, and unlike a big project at work, there’s no end in sight. And no holidays. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/4b3fc5f3-c9a0-4118-9c16-3b7f95d6fa87/work-load2.jpg Home - It’s not just being ‘tired’ or about needing to take a break. The structure of our society means a large percentage of domestic labour and caregiving tasks fall on women. The imbalance in who takes maternity and paternity leave shows how early it starts for parents. And women are the ones who are – literally and metaphorically – left holding the baby, often with long term impacts to their career. This is why the practical side of what I do is so important. Often, these are big conversations we need to have with our partner. They aren’t the enemy. We need to tackle these tricky topics and rebalance the load in a way that strengthens our relationships, rather than creating lasting tension. As a clinical psychologist, I blend my experience in the mental load with practical tools and resources, helping you to navigate these changes with clarity and understanding. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/e05bd4d5-0eba-465c-b945-9a396d9d9407/invisible.png https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/283543d5-88a4-42f5-a48a-fb3507015e11/load.png https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/4a6a5bb1-9e99-44d6-b761-b306afd69c89/burnout.png https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/2c8f4cd4-6707-4042-8900-fd55e3380997/Sonia+edited+swap+picture.png https://www.beandbecome.net.au/psychology-supervision daily 0.75 2025-12-07 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/49a8a0a4-2cf2-4f83-ac89-ba8b6ad5e7ec/sonia-book.jpg Supervision As a board-approved supervisor with the Australian Psychology Society, I offer video supervision and consultation services across Australia. As a board-approved supervisor with APHRA Psychology Board of Australia I offer video supervision and consultation services to psychologists, allied health professionals, GP’s, school teachers, school counsellors, and psychologists working toward Clinical Psychology endorsement. With over 20 years experience as a psychologist, I can provide guidance, professional development assistance and support for the Clinical Psychology registrar program. I offer supervision in my area of interest, as well as around a broad range of mental health presentations, life issues and professional requirements. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/2d6ab9da-0684-4678-b8ec-439b6e9228bd/typing.jpg Supervision - Flexible, online supervision I appreciate that everyone’s needs are different. I offer supervision on a flexible basis to meet your professional development needs. One-off sessions Regular ongoing supervision Structured development Case-specific consultations Supervision and consultation is provided online via Zoom. https://www.beandbecome.net.au/online-therapy daily 0.75 2025-12-08 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/576f4bb3-7e2e-4f70-973a-3d637a3c83a0/Sonia-at-computer-warm.jpg Online Therapy At Be & Become Psychology, I offer online telehealth psychology sessions via Zoom, focused on supporting women to restore their mental health and rebalance the invisible labour in their home. In my practice, therapy is collaborative. Together, we’ll figure out what you need support with and what’s doable, now and in the future. Between sessions, I’ll offer small, manageable tasks that are realistic and achievable, and align with your goals. This isn’t about fitting a template – it’s about what works for you. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/3448f977-c840-47ea-a82d-6286534ded3a/stress.jpg Online Therapy What are some signs you might need to see a psychologist? Stress, burn out and overwhelm can affect your wellbeing in a range of ways. You might be experiencing increased anxiety, frustration and exhaustion. Or for some people, it’s feeling a loss of identity, detachment from family and friends, and a lack of patience with your children. Exhaustion, fatigue and a lack of motivation and energy are also common indicators that something isn’t working for you. Typically, you just know that something isn’t feeling quite right. And that’s enough reason to seek out support. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/e2471277-b122-4ba8-8900-6fd2b1882716/yellow-couch.jpg Online Therapy - Evidence-based psychological therapies and strategies that help Most people will benefit from support to overcome the symptoms of burn out, overwhelm and emotional fatigue. As a clinical psychologist, I use evidence-based therapies and strategies to care for your mental and emotional wellbeing. For most clients, Cognitive Behavioural Therapy (CBT), with elements from Dialectal Behavioural Therapy (DBT), Acceptance & Commitment Therapy (ACT), and therapeutic conversations can be very effective. I also help you to find strategies, techniques and routines that help lower your stress levels – which often involves challenging those nagging, guilt-driven thoughts around changing the status quo, taking time for yourself and pursuing what’s important to you. As well as psychology therapy techniques, I provide practical resources, tools and strategies that can help to bring about long term, meaningful change in the division of labour with your partner. https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/72ce2d62-d3ce-4bd6-bf80-9017f40006af/Sonia+Harrison+-+Headshots+-+Edited+chair+photo+and+Straight.jpg https://www.beandbecome.net.au/fees-referral daily 0.75 2025-12-07 https://www.beandbecome.net.au/insights daily 0.75 2025-12-21 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/c347e213-2b25-43b3-bd99-393f8afc1be9/sonia-laptop.png https://www.beandbecome.net.au/contact daily 0.75 2025-12-29 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/c347e213-2b25-43b3-bd99-393f8afc1be9/sonia-laptop.png https://www.beandbecome.net.au/faq daily 0.75 2025-12-07 https://www.beandbecome.net.au/about daily 0.75 2025-12-10 https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/151084c6-4931-4ec9-b515-fa593d407ad7/sonia-standing-laptop.png https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/739245f8-74d9-4222-a043-42885e1b42d5/sonia-books.jpg https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/a885f7b5-1eb8-4a3c-96b1-64276acc900f/ahpra.png https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/2600c254-ee92-4912-8411-a6c8101bbc19/aps.png https://images.squarespace-cdn.com/content/v1/6927b68be4ef34036fab4382/0bb7f741-315e-46da-be65-b4e02abae5cb/98dc55037473-stressed-woman.jpg.webp About The mental load isn’t a problem we can solve on our own Often, one of those most challenging parts of addressing the exhaustion, overwhelm and mental health struggles caused by invisible labour and the mental load is that it’s not a situation we can solve on our own. Even the most detailed self-care plan and resilient mental health can’t overcome the fact that as women, society asks us to do so much. We need support from our partner and strategies to make changes. As well as providing therapy using my expertise as a psychologist, the other key element of my approach is to offer practical, sustainable ways to make a change. It’s about how to have those meaningful conversations with your partner in a constructive and positive way. I also acknowledge how societal ‘norms’ can make it harder to achieve that balance, even with the most approachable and understanding partner, and equip you with tools and strategies to cope with that – it’s about being a team. https://www.beandbecome.net.au/subscribe daily 0.75 2025-12-03 https://www.beandbecome.net.au/privacy-policy daily 0.75 2025-12-13