The Counselling Armchair: Nurturing well being and study

RMIT Counselling and Psychological Services
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This supportive podcast aims to help you navigate the challenges of study, wellbeing, and personal growth. Our hosts chat to each other and special guests from RMIT Counselling and Psychological Services and offer practical strategies and compassionate insights on a range of study and life challenges.

  1. 4d ago

    Atomic Habits Part 2: Breaking Habits Without Breaking Yourself

    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.

  2. Oct 29

    Atomic Habits: Harnessing the Power of Autopilot

    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 resources Books and articles Atomic 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 tools Finch: 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 week Choose 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!

  3. Jul 21

    Could It Happen to Me? Scams, Cults and How Manipulation Works

    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: Podcasts A 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/podcast The 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/ Books Combating Cult Mind Control — Steven Hassan Freedom of Mind — Steven Hassan Take Back Your Life — Janja Lalich & Madeleine Tobias Traumatic Narcissism and Recovery — Daniel Shaw The Confidence Game — Maria Konnikova Scam Support Resources (Australia) Scamwatch The Australian Government's primary source of scam alerts, prevention advice and reporting information.https://www.scamwatch.gov.au/ National Anti-Scam Centre Provides information about emerging scams, scam prevention and national anti-scam initiatives.https://www.nationalanti-scamcentre.gov.au/ IDCARE Australia 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 Commissioner Offers advice and support for online safety, cyber abuse, image-based abuse and digital security.https://www.esafety.gov.au/ Cult & High-Control Group Resources International 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 Center Founded 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 Trust A UK charity providing education, information and support for people affected by cults, coercive control and undue influence.https://www.thefamilysurvivaltrust.org/ RMIT Student Support Safer Community – https://www.rmit.edu.au/students/support-services/safety-wellbeing/safer-communityStudent Wellbeing – https://www.rmit.edu.au/students/support-services/health-safety-wellbeing RMIT Counselling – https://www.rmit.edu.au/students/support-services/health-safety-wellbeing/counselling RMIT Connect – https://www.rmit.edu.au/students/support-services/connect

  4. May 28

    Therapy unveiled: What to Expect From Counselling

    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

  5. Apr 9

    Caught in the Disease to Please? Understanding People Pleasing

    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.

  6. Mar 2

    Low Battery Mode: Burnout, Stress, Exhaustion & the Path Back

    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 Episodes Perfectly 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

  7. 12/15/2025

    What helps when money stress affects study?

    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-welfare RMIT Connect – https://www.rmit.edu.au/students/support-and-facilities/student-support/connect RMIT Financial Assistance & Hardship Grants – https://www.rmit.edu.au/students/support-services/student-support/financial-support RMIT Counselling Service – https://www.rmit.edu.au/students/support-services/student-support/counselling RMIT Study Support – https://www.rmit.edu.au/students/study-support Work and Development Permit (Victoria) – https://www.justice.vic.gov.au/fines/work-and-development-permits Fines Victoria – https://online.fines.vic.gov.au Centrelink (Youth Allowance, Austudy, Rent Assistance) – https://www.servicesaustralia.gov.au/students Commonwealth Prac Payment – https://www.education.gov.au/commonwealth-prac-payment National Debt Helpline (Free Financial Counselling) – https://ndh.org.au Salvation Army MoneyCare – https://www.salvationarmy.org.au/moneycare Ask Izzy (Food, housing, money help) – https://askizzy.org.au Study Melbourne Hub (International Students) – https://www.studymelbourne.vic.gov.au Scamwatch – https://www.scamwatch.gov.au

  8. 12/01/2025

    Between Two Worlds: Balancing Culture, Family Expectations and Your Wellbeing

    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

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This supportive podcast aims to help you navigate the challenges of study, wellbeing, and personal growth. Our hosts chat to each other and special guests from RMIT Counselling and Psychological Services and offer practical strategies and compassionate insights on a range of study and life challenges.

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