Author name: Therapy Near Me Editorial Team

    Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 30/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. “White lies” are prosocial deceptions told to spare feelings or preserve harmony. Studies show they can smooth brief encounters and sometimes increase perceived kindness and trust when recipients recognise benevolent intent (Erat & Gneezy, 2012; Levine & Schweitzer, 2014). Overuse—especially when motives drift toward self‑protection—undermines credibility, adds cognitive load and can fuel anxiety or relational distance (Vrij, 2008; Bok, 1978). The durable alternative is kind candour: truthful messages, delivered with permission, tact and care. What is a “white lie”? A clear definition White lies sit within two influential theories: Politeness Theory explains how people manage face and social harmony (Brown & Levinson, 1987), while Truth‑Default Theory notes we generally assume honesty unless specific triggers spark suspicion (Levine, 2014). How common are white lies? Lying in daily life is unevenly distributed. Most people tell few lies; a small minority tells many (DePaulo et al., 1996; Serota, Levine & Boster, 2010). Many are low‑stakes, prosocial utterances. Still, patterns matter for reputation and self‑concept over time. Why we tell them (motives and contexts) Benefits and costs (evidence in brief) Short‑term upsides Long‑term downsides In close relationships Evidence snapshot: Prosocial deception can be interpreted as kindness, yet relationship quality correlates more with responsiveness and openness over time (Levine & Schweitzer, 2014; McCornack, 1992). Parenting & teens Work & healthcare Mental health impacts The kind‑candour toolkit (practical scripts) Ask permission: “Can I share a frank thought that might help?”State intent: “I care about you and want to be fair.”Describe, don’t label: “When X happens, Y result follows; here’s my request…”Offer choice: “Do you want ideas or just a listener?”Decline cleanly: “I’m not able to this week. I could Tuesday, or I can suggest someone else.”Praise truth‑telling: reinforce honesty in yourself and others; repair faster when people feel safe to admit errors. A quick decision tree If you’ve told a white lie and regret it: repair steps FAQs Are white lies ever ethical?Possibly—when stakes are low, intent is other‑focused, and no meaningful decision depends on the detail (Erat & Gneezy, 2012). Is omission a lie?If a reasonable person would rely on the missing information, omission misleads. Should I confess every small fib?Disclose when it affects ongoing choices or risks discovery that could breach trust. For truly trivial, closed issues, invest in future transparency instead. How do I stop white‑lie habits?Practise micro‑honesty (“I need ten minutes”), strengthen tolerance for discomfort, and use the kind‑candour scripts. CBT/ACT can help shift avoidance (Hofmann et al., 2012; A‑Tjak et al., 2015). How TherapyNearMe.com.au can help References A‑Tjak, J.G.L., Davis, M.L., Morina, N., Powers, M.B., Smits, J.A.J. & Emmelkamp, P.M.G. (2015) ‘A meta‑analysis of the efficacy of Acceptance and Commitment Therapy (ACT) for anxiety and depression’, Journal of Affective Disorders, 185, pp. 13–22. Baile, W.F., Buckman, R., Lenzi, R., Glober, G., Beale, E.A. & Kudelka, A.P. (2000) ‘SPIKES—A six‑step protocol for delivering bad news: Application to the patient with cancer’, The Oncologist, 5(4), pp. 302–311. Beauchamp, T.L. & Childress, J.F. (2019) Principles of Biomedical Ethics (8th ed.). New York: Oxford University Press. Bok, S. (1978) Lying: Moral Choice in Public and Private Life. New York: Pantheon. Bond, C.F. Jr. & DePaulo, B.M. (2006) ‘Accuracy of deception judgments’, Personality and Social Psychology Review, 10(3), pp. 214–234. Brown, P. & Levinson, S.C. (1987) Politeness: Some Universals in Language Usage. Cambridge: Cambridge University Press. DePaulo, B.M., Kashy, D.A., Kirkendol, S.E., Wyer, M.M. & Epstein, J.A. (1996) ‘Lying in everyday life’, Journal of Personality and Social Psychology, 70(5), pp. 979–995. Erat, S. & Gneezy, U. (2012) ‘White lies’, Management Science, 58(4), pp. 723–733. Fu, G., Xu, F., Cameron, C.A., Heyman, G.D. & Lee, K. (2007) ‘Cross‑cultural differences in children’s choices, evaluations, and justifications of lies and truths’, Developmental Psychology, 43(6), pp. 1365–1378. Hofmann, S.G., Asnaani, A., Vonk, I.J.J., Sawyer, A.T. & Fang, A. (2012) ‘The efficacy of cognitive behavioral therapy: A review of meta‑analyses’, Cognitive Therapy and Research, 36(5), pp. 427–440. Levine, T.R. (2014) ‘Truth‑Default Theory (TDT): A theory of human deception and deception detection’, Journal of Language and Social Psychology, 33(4), pp. 378–392. Levine, E.E. & Schweitzer, M.E. (2014) ‘Prosocial lies: When deception is morally acceptable’, Organizational Behavior and Human Decision Processes, 123(2), pp. 95–109. McCornack, S.A. (1992) ‘Information manipulation theory’, Communication Monographs, 59(1), pp. 1–16. Serota, K.B., Levine, T.R. & Boster, F.J. (2010) ‘The prevalence of lying in America: Three studies of self‑reported lies’, Human Communication Research, 36(1), pp. 2–25. Talwar, V. & Lee, K. (2002) ‘Development of lying to conceal a transgression: Children’s control of expressive behaviour during deceptive statements’, International Journal of Behavioral Development, 26(5), pp. 436–444. Vrij, A. (2008) Detecting Lies and Deceit: Pitfalls and Opportunities (2nd ed.). Chichester: Wiley. Educational only; not a substitute for personalised advice. For Telehealth bookings with a registered psychologist, visit TherapyNearMe.com.au or call 1800 NEAR ME.

  If you are in crisis or at risk of harm, call 000. For 24/7 support contact Lifeline 13 11 14, Suicide Call Back Service 1300 659 467, or 13YARN (for Aboriginal and Torres Strait Islander peoples). Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 29/01/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. Counselling helps when problems persist, function drops, or coping strategies stop working. Strong evidence shows structured therapies—CBT, ACT, exposure‑based treatments, interpersonal therapies, and DBT‑informed skills—reduce symptoms and improve role functioning across anxiety, depression, PTSD, OCD, insomnia and more (Hofmann et al., 2012; Cuijpers et al., 2021; Cusack et al., 2016; Olatunji et al., 2013; Trauer et al., 2015). If privacy or travel are barriers, Telehealth can be just as effective for many conditions (Backhaus et al., 2012; Berryhill et al., 2019; Batastini et al., 2021). In Australia, rebates may be available through Medicare (Better Access) and therapy is commonly funded under the NDIS where clinically appropriate (Department of Health and Aged Care, 2025; NDIA, 2025). 60‑second self‑screen: would counselling likely help? Rate each item: 0 = Not at all, 1 = Several days, 2 = More than half the days, 3 = Nearly every day (past 2 weeks): Score ≥6 (or any safety concerns) → counselling is very likely to help; consider booking an assessment. Quick formal options you can discuss with a clinician: PHQ‑9 for depression, GAD‑7 for anxiety, K10 for distress (Kroenke et al., 2001; Spitzer et al., 2006; Kessler et al., 2002). How counselling works (and why it helps) Common evidence‑based approaches Should I choose counselling, psychology, psychotherapy or psychiatry? Telehealth vs in‑person: which is better for me? Both work for many presentations when sessions are structured; alliance is comparable online vs in‑room (Norwood et al., 2018; Backhaus et al., 2012; Berryhill et al., 2019). Choose in‑person if you lack privacy, have high immediate risk, or need assessments requiring equipment. Hybrid care is common (AHPRA, 2020; Monash University, 2024). What to expect in the first 3 sessions How long will it take? Some problems improve in 4–8 sessions; others (e.g., complex trauma) need longer. Expect weekly or fortnightlysessions at first, with regular reviews and a step‑down plan as you improve (Weissman et al., 2018; Hofmann et al., 2012). Access and costs in Australia (Medicare, NDIS, private) See our detailed guide: How to claim Mental Health Care Plan rebates (2025) on TherapyNearMe.com.au. Barriers that stop people starting (and how to beat them) Choosing a therapist: quick checklist Frequently asked questions Do I need a diagnosis first?No. Counselling can help with life stress, grief, burnout and relationship issues without a formal diagnosis. Your GP can advise on rebates. Will I have to talk about my past?Only if it helps your goals. Many therapies focus on present‑focused skills. Can I try counselling if I’m already on medication?Yes. Combined care is common and can be synergistic—ask your GP/psychiatrist (NICE, 2018). What if I start and it feels uncomfortable?Change takes practice. Share concerns with your therapist; adjust pace, goals or method. How TherapyNearMe.com.au can help References AHPRA (2020) Telehealth guidance for practitioners. Melbourne: Australian Health Practitioner Regulation Agency. Available at: https://www.ahpra.gov.au/ A‑Tjak, J.G.L., Davis, M.L., Morina, N., Powers, M.B., Smits, J.A.J. & Emmelkamp, P.M.G. (2015) ‘A meta‑analysis of the efficacy of Acceptance and Commitment Therapy (ACT) for anxiety and depression’, Journal of Affective Disorders, 185, pp. 13–22. Backhaus, A., Agha, Z., Maglione, M.L., Repp, A., Ross, B., Zuest, D., Rice‑Thorp, N.M., Lohr, J. & Thorp, S.R. (2012) ‘Videoconferencing psychotherapy: A systematic review’, Psychological Services, 9(2), pp. 111–131. Batastini, A.B., Paprzycki, P., Jones, A.C. & MacLean, N. (2021) ‘Are videoconferenced mental and behavioral health services just as good as in‑person? A meta‑analysis of a fast‑growing practice’, Clinical Psychology Review, 83, 101944. Berryhill, M.B., Culmer, N., Williams, N., Halli‑Tierney, A., Betancourt, A., King, M., et al. (2019) ‘Videoconferencing psychotherapy and depression: a systematic review’, Telemedicine and e‑Health, 25(6), pp. 435–446. Cuijpers, P., Karyotaki, E., Reijnders, M. & Purgato, M. (2021) ‘Psychological treatments for depression in adults: a network meta‑analysis’, World Psychiatry, 20(2), pp. 283–293. Cusack, K., Jonas, D.E., Forneris, C.A., Wines, C., Sonis, J., Middleton, J.C. et al. (2016) ‘Psychological treatments for adults with posttraumatic stress disorder: a systematic review and meta‑analysis’, Annals of Internal Medicine, 165(12), pp. 757–767. Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D. & Gilbody, S. (2014) ‘Behavioural activation for depression: an updated meta‑analysis of effectiveness’, PLoS ONE, 9(6), e100100. Hofmann, S.G., Asnaani, A., Vonk, I.J.J., Sawyer, A.T. & Fang, A. (2012) ‘The efficacy of cognitive behavioral therapy: a review of meta‑analyses’, Cognitive Therapy and Research, 36(5), pp. 427–440. Kessler, R.C., Andrews, G., Colpe, L.J., Hiripi, E., Mroczek, D.K., Normand, S.L. et al. (2002) ‘Short screening scales to monitor population prevalences and trends in non‑specific psychological distress’, Psychological Medicine, 32(6), pp. 959–976. Kliem, S., Kröger, C. & Kosfelder, J. (2010) ‘Dialectical behavior therapy for borderline personality disorder: a meta‑analysis using mixed‑effects modeling’, Journal of Consulting and Clinical Psychology, 78(6), pp. 936–951. Kroenke, K., Spitzer, R.L. & Williams, J.B.W. (2001) ‘The PHQ‑9: validity of a brief depression severity measure’, Journal of General Internal Medicine, 16(9), pp. 606–613. Kuyken, W., Warren, F., Taylor, R.S., Whalley, B., Crane, C., Bondolfi, G. et al. (2016) ‘Efficacy of mindfulness‑based cognitive therapy in prevention of depressive relapse: an individual patient data meta‑analysis’, JAMA Psychiatry, 73(6), pp. 565–574. Monash University (2024) ‘Delivery of allied‑health interventions using Telehealth modalities: a rapid systematic review’, Healthcare, 12(12), 1217. NICE (2018) Post‑traumatic stress disorder: NICE guideline [NG116]. London: National Institute for Health and Care Excellence. NDIA (2025) ‘Therapy supports’, NDIS – Supports funded by the NDIS. Canberra: National Disability Insurance Agency. Available at: https://www.ndis.gov.au/ Norton, P.J. & Price, E.C. (2007) ‘A meta‑analytic review of adult CBT outcomes across the anxiety disorders’, Journal of Nervous and Mental Disease, 195(6), pp. 521–531. Norwood, C., Moghaddam, N.G., Malins, S. & Sabin‑Farrell, R. (2018) ‘Working alliance and outcome effectiveness in videoconferencing psychotherapy: a systematic review and meta‑analysis’, Clinical Psychology & Psychotherapy, 25(6), pp. 797–816. Olatunji, B.O., Davis, M.L., Powers, M.B. & Smits, J.A.J. (2013) ‘Cognitive behavioral therapy for obsessive‑compulsive disorder: a meta‑analysis of treatment outcome and moderators’, Journal of Psychiatric Research, 47(1), pp. 33–41. Panos, P.T., Jackson, J.W., Hasan, O., Panos, A., Eyer, S. & White, M.L. (2014) ‘Meta‑analysis and systematic review assessing the efficacy of dialectical behavior therapy (DBT)’, Research on Social Work Practice, 24(2), pp. 213–223. Shadish, W.R. & Baldwin, S.A. (2003) ‘Meta‑analysis of marital and family therapy: an updated review’, Journal of Marital and Family Therapy, 29(4), pp. 547–570. Spitzer, R.L., Kroenke, K., Williams, J.B.W. & Löwe, B. (2006) ‘A brief measure for assessing generalized anxiety disorder: the

 Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 29/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. Outcomes in therapy are driven less by a therapist’s “brand” and more by fit, alliance, and the match between your goals and their methods. Strong evidence shows the therapeutic alliance—agreement on goals and tasks, plus a sense of bond—is a reliable predictor of improvement across approaches (Flückiger et al., 2018). Client preferences and a therapist’s interpersonal skill also matter (Swift et al., 2011; Baldwin & Imel, 2013). Start with AHPRA registration, shortlist by clinical focus and cultural fit, and use the first two sessions to test alignment. If it isn’t working, it’s absolutely okay to switch (Eubanks, Muran & Safran, 2015). What actually predicts good therapy outcomes? 1) The therapeutic alliance A large meta‑analysis finds a moderate, robust link between alliance and outcomes across modalities and problems (Flückiger et al., 2018). Put simply: if you and your psychologist agree on what you’re working on and how, and you feel understood, improvement is more likely. 2) Therapist effects (the “who” matters) Across clinics, some therapists consistently achieve better outcomes than others, independent of method—a phenomenon called therapist effects (Baldwin & Imel, 2013). Interpersonal skill, responsiveness, and routine feedback on progress help close the gap. 3) Preferences and expectations Matching client preferences (e.g., skills‑focused CBT vs. exploratory work; weekly video vs. in‑person) modestly improves engagement and outcomes and reduces dropout (Swift et al., 2011; Swift & Greenberg, 2012). 4) Methods still matter—but many are comparably effective For common conditions such as depression and anxiety, several evidence‑based therapies show comparable average efficacy (Cuijpers et al., 2019). The practical question is whether the psychologist can explain their plan for your goals and adjust it when needed. Qualifications, registration and safety in Australia Tip: Titles like “psychotherapist”, “counsellor” and “coach” are not protected in the same way as “psychologist” is. Always verify registration for health services. Modalities—decoded without the hype Bottom line: Look for a clear rationale, a written plan, and measurable goals, not just a modality label (Cuijpers et al., 2019). Telehealth vs in‑person: does it work? Systematic reviews suggest video‑based therapy achieves outcomes broadly comparable to in‑person care for common conditions when sessions are structured and private (Backhaus et al., 2012; Hilty et al., 2013; Norwood et al., 2018). Choose what best fits your access, comfort and schedule. Cultural safety, identity and inclusion Feeling respected and understood in your cultural, linguistic, neurodivergent, gender and sexual‑identity contexts is linked with better engagement and outcomes (Hook et al., 2013; Owen et al., 2016). Ask how the psychologist approaches cultural humility, accessibility (interpreters, sensory‑friendly practice), and LGBTQIA+‑affirming care. Money, access and logistics Questions to ask in the first consult (use this checklist) Green flags—and red flags Green flags Red flags How to change psychologists—ethically and cleanly If fit isn’t right, you’re not “failing therapy”. Request a transfer summary outlining progress and next steps. Evidence suggests open discussion and timely referrals prevent dropout and preserve gains (Swift & Greenberg, 2012; Eubanks, Muran & Safran, 2015). Australian pathways to get started FAQ How long until I feel better?Many clients notice early gains by session 4–6 when therapy is active and a good fit, though timelines vary by problem severity and life stressors (Flückiger et al., 2018; Hofmann et al., 2012). Do qualifications determine quality?Training matters, but interpersonal skill, alliance and good feedback practices are equally critical (Baldwin & Imel, 2013). Is one approach “best”?For common concerns, several approaches perform similarly on average. Choose the clinician who can explain a tailored plan you believe in (Cuijpers et al., 2019). How TherapyNearMe.com.au can help Start here: Online referrals via TherapyNearMe.com.au • Medicare/NDIS/private. References Baldwin, S.A. & Imel, Z.E. (2013) ‘Therapist effects: Findings and methods’, in Lambert, M.J. (ed.) Bergin and Garfield’s Handbook of Psychotherapy and Behavior Change. 6th edn. Hoboken, NJ: Wiley, pp. 258–297. Backhaus, A., Agha, Z., Maglione, M.L. et al. (2012) ‘Videoconferencing psychotherapy: A systematic review’, Psychological Services, 9(2), pp. 111–131. https://doi.org/10.1037/a0027924 Cuijpers, P., Karyotaki, E., Reijnders, M. & Purgato, M. (2019) ‘Meta-analyses and mega-analyses of psychotherapy for adult depression: Progress and challenges’, World Psychiatry, 18(3), pp. 317–327. https://doi.org/10.1002/wps.20661 Eubanks, C.F., Muran, J.C. & Safran, J.D. (2015) ‘Alliance rupture repair: A meta-analysis’, Psychotherapy, 52(4), pp. 419–428. https://doi.org/10.1037/a0036895 Flückiger, C., Del Re, A.C., Wampold, B.E. & Horvath, A.O. (2018) ‘The alliance in adult psychotherapy: A meta-analytic synthesis’, Psychotherapy, 55(4), pp. 316–340. https://doi.org/10.1037/pst0000172 Hilty, D.M., Ferrer, D.C., Parish, M.B. et al. (2013) ‘The effectiveness of telemental health: A 2013 review’, Telemedicine and e-Health, 19(6), pp. 444–454. https://doi.org/10.1089/tmj.2013.0075 Hofmann, S.G., Asnaani, A., Vonk, I.J., Sawyer, A.T. & Fang, A. (2012) ‘The efficacy of cognitive behavioral therapy: A review of meta-analyses’, Cognitive Therapy and Research, 36(5), pp. 427–440. https://doi.org/10.1007/s10608-012-9476-1 Hook, J.N., Davis, D.E., Owen, J. et al. (2013) ‘Cultural humility: Measuring openness to culturally diverse clients’, Journal of Counseling Psychology, 60(3), pp. 353–366. https://doi.org/10.1037/a0032595 NICE (2005; updated 2022) Obsessive‑compulsive disorder and body dysmorphic disorder: Treatment. London: National Institute for Health and Care Excellence. NICE (2018; updated 2023) Post‑traumatic stress disorder: Management. London: National Institute for Health and Care Excellence. Norwood, C., Moghaddam, N.G., Malins, S. & Sabin‑Farrell, R. (2018) ‘Working alliance and outcome effectiveness in videoconferencing psychotherapy: Systematic review and non‑inferiority meta‑analysis’, Clinical Psychology & Psychotherapy, 25(6), pp. 797–808. https://doi.org/10.1002/cpp.2315 Owen, J., Tao, K.W., Imel, Z.E. et al. (2016) ‘The multicultural orientation framework: A narrative review’, Psychotherapy, 53(3), pp. 356–371. https://doi.org/10.1037/pst0000070 Swift, J.K., Callahan, J.L., Vollmer, B.M. & Grady, R.J. (2011) ‘The impact of client treatment preferences on outcome: A meta‑analysis’, Journal of Clinical Psychology, 67(2), pp. 155–165. https://doi.org/10.1002/jclp.20759 Swift, J.K. & Greenberg, R.P. (2012) ‘Premature discontinuation in adult psychotherapy: A meta‑analysis’, Psychotherapy, 49(4), pp. 583–595. https://doi.org/10.1037/a0028226 General information only. For personalised guidance or a matched referral, consider booking a Telehealth session with a registered psychologist via TherapyNearMe.com.au.

 Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 27/12/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. Anxiety shows up in relationships through worry loops, avoidance, irritability, reassurance‑seeking, sleep problems and physical tension. A clinical diagnosis depends on persistence, impairment and context (APA, 2022). Most anxiety disorders respond well to cognitive behavioural therapy (CBT) and, where indicated, SSRIs/SNRIs(Hofmann et al., 2012; Baldwin et al., 2014; Bandelow et al., 2017; NICE, 2020). If anxiety leads to controlling or abusive behaviour, prioritise safety and seek specialist support (NICE, 2014; 2021). What “anxiety” means in clinical terms Clinicians distinguish between everyday stress and anxiety disorders—conditions where anxiety is excessive, hard to control, and impairs work, study or relationships (APA, 2022). Main categories include generalised anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, obsessive–compulsive disorder (OCD) and post‑traumatic stress disorder (PTSD). Each has distinct patterns and evidence‑based treatments (NICE, 2020; Baldwin et al., 2014; Bandelow et al., 2017). Common signs your partner may be struggling with anxiety Note: None of these proves a diagnosis. Look for clusters that persist ≥ several weeks and interfere with life (APA, 2022). Cognitive & emotional Physical Behavioural & relational Patterns by specific anxiety presentations Generalised anxiety disorder (GAD): Worry across multiple domains for most days over ≥6 months; restlessness; fatigue; concentration problems; irritability; muscle tension; sleep disturbance (APA, 2022).Panic disorder: Recurrent unexpected panic attacks + persistent concern/behaviour change; interoceptive fear (APA, 2022; NICE, 2020).Social anxiety disorder: Marked fear of scrutiny in social/performance settings; avoidance; safety behaviours (APA, 2022; NICE, 2020).OCD: Intrusive thoughts/urges + compulsions; time‑consuming and distressing (NICE, 2005; 2022).PTSD: Intrusion, avoidance, negative mood/cognition shifts and hyperarousal after trauma (NICE, 2018; 2023). Look‑alikes and contributing factors (don’t overlook these) A practical, compassionate game‑plan for partners 1) Start with validation, not fixesTry: “I can see this is hard. I’m on your side. Want to talk or prefer quiet company?” Validation reduces physiological arousal and opens the door to problem‑solving (NICE, 2020). 2) Shift from reassurance to collaborationReassurance can accidentally reinforce worry; swap to curious questions: “What’s the story your anxiety is telling you? What evidence supports/contradicts it?” (Hofmann et al., 2012). 3) Protect sleep and routinesAgree on a device cut‑off, wind‑down routine, regular wake time, and light morning activity (Scott & Woods, 2019). 4) Plan graded exposure (not avoidance)Avoidance shrinks life. With a clinician, build a step ladder from easiest to harder tasks (e.g., brief café visit → small talk → presentation) (NICE, 2020). 5) Share the load—fairlyAnxiety can reduce bandwidth. Re‑balance chores temporarily without removing growth opportunities. Review weekly. 6) Know when not to engage the worryIf loops run long, take a compassionate pause: “Let’s park this for 10 minutes and come back with a plan.” 7) Support seeking evidence‑based careCBT (with or without medication) has strong evidence. Encourage a GP review for physical causes and a referral to a psychologist; Telehealth is effective for many (Hofmann et al., 2012; NICE, 2020; Bandelow et al., 2017). Green–amber–red flags (when to act) Green: Occasional worry; minimal avoidance; normal functioning. Offer empathy; share sleep/wind‑down routines.Amber: Persistent worry ≥2–4 weeks; notable avoidance; frequent reassurance; sleep issues. Encourage assessment; consider CBT/skills training.Red: Panic attacks; self‑medication (alcohol/cannabis); work/school drop‑off; controlling or aggressive behaviour; thoughts of self‑harm. Prioritise safety and seek urgent help (NICE, 2014; 2021). Call Lifeline 13 11 14 or 000 in an emergency. For family and domestic violence, contact 1800RESPECT (1800 737 732). What treatment looks like (brief overview) Australian pathways to help Frequently asked questions Can anxiety look like anger?Yes—especially when someone feels trapped or over‑aroused. The target is the physiology, not the partner (APA, 2022). Should I avoid triggers to keep the peace?Short‑term accommodation can be kind; long‑term avoidance maintains anxiety. Work with a clinician on graded exposure (NICE, 2020). Does Telehealth therapy work for anxiety?For many, yes—CBT skills transfer well to video if sessions are structured (Hofmann et al., 2012; NICE, 2020). How TherapyNearMe.com.au can help Start here: Online referrals via TherapyNearMe.com.au • Same‑week Telehealth availability. References American Psychiatric Association (APA) (2022) Diagnostic and Statistical Manual of Mental Disorders (DSM‑5‑TR).5th ed., text rev. Washington, DC: American Psychiatric Publishing. Baldwin, D.S. et al. (2014) ‘Evidence‑based pharmacological treatment of anxiety disorders, post‑traumatic stress disorder and obsessive‑compulsive disorder: A revision of the 2005 guidelines from the British Association for Psychopharmacology’, Journal of Psychopharmacology, 28(5), pp. 403–439. https://doi.org/10.1177/0269881114525674 Bandelow, B., Michaelis, S. & Wedekind, D. (2017) ‘Treatment of anxiety disorders’, Dialogues in Clinical Neuroscience, 19(2), pp. 93–107. (Includes WFSBP guidance overview.) Hofmann, S.G., Asnaani, A., Vonk, I.J., Sawyer, A.T. & Fang, A. (2012) ‘The efficacy of cognitive behavioral therapy: A review of meta‑analyses’, Cognitive Therapy and Research, 36(5), pp. 427–440. https://doi.org/10.1007/s10608-012-9476-1 NICE (2005; updated 2022) Obsessive‑compulsive disorder and body dysmorphic disorder: treatment. London: National Institute for Health and Care Excellence. NICE (2014; updated 2021) Domestic violence and abuse: multi‑agency working. London: National Institute for Health and Care Excellence. NICE (2018; updated 2023) Post‑traumatic stress disorder. London: National Institute for Health and Care Excellence. NICE (2020) Generalised anxiety disorder and panic disorder in adults: management (CG113). London: National Institute for Health and Care Excellence. Normann, N. & Morina, N. (2018) ‘The efficacy of metacognitive therapy in improving anxiety and depression: A meta‑analysis of RCTs’, Frontiers in Psychology, 9, 2211. https://doi.org/10.3389/fpsyg.2018.02211 Scott, H. & Woods, H.C. (2019) ‘Understanding links between social media use, sleep and mental health’, Current Sleep Medicine Reports, 5, pp. 141–149. https://doi.org/10.1007/s40675-019-00148-9 General information only. For personalised assessment and support, consider booking a Telehealth session with a registered psychologist via TherapyNearMe.com.au.  

 Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 26/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. At a glance (what you can claim in 2025) Good to know: You’ll usually be referred for an initial block of up to 6 sessions, with a GP/psychiatrist review before you can access the remaining up to 4 (the exact number on your referral controls what can be claimed) (Department of Health and Aged Care, 2025a; MBS, 2025a). Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 26/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. The simple claiming paths There are three common ways your Medicare rebate is processed: Time limits (important): Step‑by‑step: from GP plan to your rebate 1) Book your GP for a Mental Health Treatment Plan (MHTP) 2) Check your referral carefully 3) Book your psychologist (Telehealth or clinic) 4) Pay and claim 5) Review after your first block Rebates, gaps and item numbers (plain English) Tip: If your referral doesn’t state a number, your clinician can provide services up to the annual cap using their clinical judgement for each block (Department of Health and Aged Care, 2024; 2025a). What can be done by Telehealth vs in‑person? Most psychological therapies—including CBT, ACT, exposure‑based treatments and CBT‑I—can be delivered effectively via video when sessions are structured and private (Backhaus et al., 2012; Berryhill et al., 2019; Batastini et al., 2021; Trauer et al., 2015). Choose in‑person if privacy is limited or if specialised assessments/equipment are required. Avoid the 5 most common claim mistakes How to claim online via myGov (checklist) Medicare vs private health, EAP and NDIS Frequently asked questions (2025) How many sessions can I claim?Up to 10 individual + 10 group per calendar year, in blocks set by your referrer (Department of Health and Aged Care, 2025a). Does my Mental Health Treatment Plan expire?The plan itself doesn’t expire, but you need new referrals/reviews for additional blocks and each calendar year’s entitlements (Queensland Health, 2023). Can I switch psychologists?Yes. Ask your GP for an open referral or request your psychologist to transfer. The referral follows you for the remaining sessions in that block (Queensland Health, 2023). How fast do rebates arrive?Digital claims are typically paid within about a week; in‑person or mail can take longer (Services Australia, 2025b). Will Telehealth affect my rebate?No—Telehealth items attract rebates when used correctly and clinically appropriate. Your GP may need to be your usual GP/MyMedicare practice for the plan and reviews from 1 Nov 2025 (MBS, 2025c; Department of Health and Aged Care, 2025c). Evidence: why using your plan matters Early use of evidence‑based therapy reduces symptoms and improves role functioning; network meta‑analyses show CBT‑type interventions are effective for common conditions, and CBT‑I is first‑line for insomnia (Cuijpers et al., 2021; Trauer et al., 2015; Hofmann et al., 2012). Telehealth delivery is generally non‑inferior for many presentations (Backhaus et al., 2012; Batastini et al., 2021). AHPRA & quality disclaimer This article is general information, not a substitute for individual medical advice. TherapyNearMe.com.au does not publish testimonials. Always follow your practitioner’s advice and current MBS rules. References AHPRA (2020) Telehealth guidance for practitioners. Melbourne: Australian Health Practitioner Regulation Agency. Available at: https://www.ahpra.gov.au/ ADA (2025) ‘Medicare claim changes for bulk‑billed services from Sept 2025.’ Australian Dental Association. Available at: https://ada.org.au/ Backhaus, A., Agha, Z., Maglione, M.L., Repp, A., Ross, B., Zuest, D., Rice‑Thorp, N.M., Lohr, J. & Thorp, S.R. (2012) ‘Videoconferencing psychotherapy: A systematic review’, Psychological Services, 9(2), pp. 111–131. Batastini, A.B., Paprzycki, P., Jones, A.C. & MacLean, N. (2021) ‘Are videoconferenced mental and behavioral health services just as good as in‑person? A meta‑analysis of a fast‑growing practice’, Clinical Psychology Review, 83, 101944. Berryhill, M.B., Culmer, N., Williams, N., Halli‑Tierney, A., Betancourt, A., King, M., et al. (2019) ‘Videoconferencing psychotherapy and depression: a systematic review’, Telemedicine and e‑Health, 25(6), pp. 435–446. Cuijpers, P., Karyotaki, E., Reijnders, M. & Purgato, M. (2021) ‘Psychological treatments for depression in adults: a network meta‑analysis’, World Psychiatry, 20(2), pp. 283–293. Department of Health and Aged Care (2024) Better Access resources collection. Canberra: Australian Government. Department of Health and Aged Care (2025a) Better Access factsheets (patients and professionals), October 2025.Canberra: Australian Government. Department of Health and Aged Care (2025b) Reduction in timeframe to submit bulk‑billed claims: factsheet. Canberra: Australian Government. Department of Health and Aged Care (2025c) MBS changes to the Better Access initiative from 1 November 2025 (linking to usual GP/MyMedicare practice). Canberra: Australian Government. Hofmann, S.G., Asnaani, A., Vonk, I.J.J., Sawyer, A.T. & Fang, A. (2012) ‘The efficacy of cognitive behavioral therapy: a review of meta‑analyses’, Cognitive Therapy and Research, 36(5), pp. 427–440. MBS (2024) Group therapy MBS changes under Better Access — Factsheet. Canberra: Australian Government. MBS (2025a) Allied Mental Health items (e.g., 80002/80006/80102/80106) and full item descriptors (e.g., 80102, 80110). Canberra: Australian Government. MBS (2025b) Allied mental health items list by profession and Telehealth equivalents. Canberra: Australian Government; Services Australia summary page (QC 74153). MBS (2025c) Note MN.13.14 — two‑year lodgement limit for direct‑billing claims; November 2025 updates to Better Access and GP attendance items. Canberra: Australian Government. myGov (2024) Claim your Medicare benefit through myGov. Canberra: Australian Government. NDIA (2025) Therapy supports (funding interface guidance). Canberra: National Disability Insurance Agency. Queensland Health (2023) Better Access (patient factsheet): referral and session rules. Brisbane: Queensland Government. Services Australia (2025a) MBS billing rules for mental health services (QC 74153): item lists by profession. Canberra: Australian Government. Services Australia (2025b) Medicare claims: how to make a claim online or at your doctor (QC 60338). Canberra: Australian Government. Trauer, J.M., Qian, M.Y., Doyle, J.S., Rajaratnam, S.M.W. & Cunnington, D. (2015) ‘Cognitive behavioral therapy for chronic insomnia: a systematic review and meta‑analysis’, Annals of Internal Medicine, 163(3), pp. 191–204. Need help? Book Telehealth psychology Australia‑wide or home visits (selected areas) with TherapyNearMe.com.au. Call 1800 NEAR ME.

 Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 25/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. Telehealth therapy (video or phone) is as effective as in‑person for many common conditions—depression, anxiety, PTSD, insomnia and substance use—when sessions are structured and privacy is adequate (Backhaus et al., 2012; Hubley et al., 2016; Berryhill et al., 2019; Batastini et al., 2021; Lin et al., 2019; Trauer et al., 2015). A strong therapeutic alliance can be built online (Norwood et al., 2018). Consider in‑person or hybrid care if you have limited privacy, high immediate risk, or sensory/cognitive barriers that complicate video sessions. In Australia, Telehealth psychology can be accessed privately, via Medicare rebates (with a GP plan) and under the NDIS where clinically appropriate (NDIA, 2025a; NDIA, 2025c). If you are in crisis or at risk, call 000. For 24/7 support, contact Lifeline 13 11 14 or 13YARN (for Aboriginal and Torres Strait Islander people). What counts as “Telehealth therapy”? Is it effective? What the research says Bottom line: delivery mode matters less than fit, structure, and consistency. Your goals, preferences and environment decide the winner. Quick self‑check: is Telehealth a good fit for you right now? Tick what applies: Good signs Consider hybrid/in‑person Discuss answers with your clinician; you can switch formats later. Pros and cons (practical, not hype) Pros Cons What Telehealth looks like for common concerns Preparing for your first session (10‑point checklist) Privacy, security and professionalism Access and funding in Australia TherapyNearMe.com.au offers Telehealth psychology nationwide and home visits in select areas. Call 1800 NEAR ME. When to switch (or add) in‑person sessions References A‑Tjak, J.G.L., Davis, M.L., Morina, N., Powers, M.B., Smits, J.A.J. & Emmelkamp, P.M.G. (2015) ‘A meta‑analysis of the efficacy of Acceptance and Commitment Therapy (ACT) for anxiety and depression’, Journal of Affective Disorders, 185, pp. 13–22. Backhaus, A., Agha, Z., Maglione, M.L., Repp, A., Ross, B., Zuest, D., Rice‑Thorp, N.M., Lohr, J. & Thorp, S.R. (2012) ‘Videoconferencing psychotherapy: A systematic review’, Psychological Services, 9(2), pp. 111–131. Batastini, A.B., Paprzycki, P., Jones, A.C. & MacLean, N. (2021) ‘Are videoconferenced mental and behavioral health services just as good as in‑person? A meta‑analysis of a fast‑growing practice’, Clinical Psychology Review, 83, 101944. Berryhill, M.B., Culmer, N., Williams, N., Halli‑Tierney, A., Betancourt, A., King, M., et al. (2019) ‘Videoconferencing psychotherapy and depression: a systematic review’, Telemedicine and e‑Health, 25(6), pp. 435–446. Chen, Y.‑R., Hung, K.‑W., Tsai, J.‑C., Chu, H., Chung, M.‑H., Chen, S.‑R. & Chou, K.‑R. (2014) ‘Efficacy of eye‑movement desensitization and reprocessing for patients with post‑traumatic stress disorder: a meta‑analysis’, PLoS ONE, 9(8), e103676. Cusack, K., Jonas, D.E., Forneris, C.A., Wines, C., Sonis, J., Middleton, J.C. et al. (2016) ‘Psychological treatments for adults with PTSD: a systematic review and meta‑analysis’, Annals of Internal Medicine, 165(12), pp. 757–767. Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D. & Gilbody, S. (2014) ‘Behavioural activation for depression: an updated meta‑analysis of effectiveness’, PLoS ONE, 9(6), e100100. Hofmann, S.G., Asnaani, A., Vonk, I.J.J., Sawyer, A.T. & Fang, A. (2012) ‘The efficacy of cognitive behavioral therapy: a review of meta‑analyses’, Cognitive Therapy and Research, 36(5), pp. 427–440. Hubley, S., Lynch, S.B., Schneck, C., Thomas, M. & Shore, J. (2016) ‘Review of the effectiveness of telepsychiatry: evidence base and implications for clinical practice’, World Journal of Psychiatry, 6(2), pp. 219–230. Lin, L.A., Casteel, D., Shigekawa, E., Weyrich, M.S., Roby, D.H. & McMenamin, S.B. (2019) ‘Telemedicine‑delivered treatment interventions for substance use disorders: A systematic review’, Journal of Substance Abuse Treatment, 101, pp. 38–49. Norwood, C., Moghaddam, N.G., Malins, S. & Sabin‑Farrell, R. (2018) ‘Working alliance and outcome effectiveness in videoconferencing psychotherapy: A systematic review and meta‑analysis’, Clinical Psychology & Psychotherapy, 25(6), pp. 797–816. Norton, P.J. & Price, E.C. (2007) ‘A meta‑analytic review of adult CBT outcomes across the anxiety disorders’, Journal of Nervous and Mental Disease, 195(6), pp. 521–531. OAIC (2022) Australian Privacy Principles Guidelines. Canberra: Office of the Australian Information Commissioner. Available at: https://www.oaic.gov.au/ Olatunji, B.O., Davis, M.L., Powers, M.B. & Smits, J.A.J. (2013) ‘Cognitive behavioral therapy for obsessive–compulsive disorder: a meta‑analysis of treatment outcome and moderators’, Journal of Psychiatric Research, 47(1), pp. 33–41. Shadish, W.R. & Baldwin, S.A. (2003) ‘Meta‑analysis of marital and family therapy: an updated review’, Journal of Marital and Family Therapy, 29(4), pp. 547–570. Trauer, J.M., Qian, M.Y., Doyle, J.S., Rajaratnam, S.M.W. & Cunnington, D. (2015) ‘Cognitive behavioral therapy for chronic insomnia: a systematic review and meta‑analysis’, Annals of Internal Medicine, 163(3), pp. 191–204. AHPRA (2020) Telehealth guidance for practitioners. Melbourne: Australian Health Practitioner Regulation Agency. Available at: https://www.ahpra.gov.au/ NDIA (2025a) NDIS Pricing Arrangements and Price Limits 2025–26. Canberra: National Disability Insurance Agency. Available at: https://www.ndis.gov.au/ NDIA (2025c) ‘Therapy supports’, NDIS – Supports funded by the NDIS. Canberra: National Disability Insurance Agency. Available at: https://www.ndis.gov.au/ Educational only; not a substitute for personalised advice. If you need urgent help, call 000. For Telehealth bookings with a registered psychologist, visit TherapyNearMe.com.au or call 1800 NEAR ME

 Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 24/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. A workplace is “toxic” when psychosocial hazards (e.g., bullying, excessive demands, low control, unfairness, discrimination, unsafe leadership) are frequent, severe, and unaddressed, causing harm to health or a risk of harm(WHO/ILO, 2022; Safe Work Australia, 2022). Use the checklists below to spot patterns; collect objective records; and seek tiered support: self‑care + GP/psychology, internal reporting, and, if needed, regulatory/union/legalpathways. If you feel unsafe now, contact 000. For support, call Lifeline 13 11 14 or 1800RESPECT (sexual harassment/assault). What makes a workplace “toxic”? The science in brief Researchers use validated models to explain when work harms mental health: A single bad day isn’t “toxic.” What matters is pattern + impact—repeated exposure, escalating risk, and lack of correction (WHO/ILO, 2022). 60‑second screen: is this about you, them, or the system? Answer honestly to each line (Never / Sometimes / Often): If you marked Often on ≥3 items (especially 1–6), you’re likely facing meaningful psychosocial risk and should act. Red‑flag behaviours (with examples) How to assess your risk (simple, evidence‑aligned tools) You can self‑check with brief, validated scales and practical logs: Tip: save emails, rosters and KPI screenshots; summarise any verbal instructions back in writing. What you can do this month (tiered plan) 1) Protect your health (days 1–7) 2) Re‑establish boundaries (days 7–14) 3) Make it visible (days 14–21) 4) Decide: fix vs exit (days 21–30) If you experience sexual harassment, stalking or threats, seek specialised help via 1800RESPECT and consider police advice. Australia‑specific: your rights and duties This is not legal advice. Seek tailored guidance from your regulator, union or lawyer. If you’re a leader: anti‑toxic checklist (do these weekly) Frequently asked questions Is burnout a medical diagnosis?No. In ICD‑11, burnout is an occupational phenomenon—not a medical condition—resulting from chronic workplace stress not successfully managed (WHO, 2019). It can still warrant clinical care. What if I love the work but hate the politics?Focus on control & support levers: role clarity, boundary setting, mentoring and seeking teams with higher psychological safety (Karasek & Theorell, 1990; Edmondson, 2018). Can Telehealth counselling really help with work stress?Yes. Reviews show Telehealth can be as effective as in‑person for many interventions when structured with clear goals (Monash University, 2024). How TherapyNearMe.com.au can help References Colquitt, J.A., Conlon, D.E., Wesson, M.J., Porter, C.O.L.H. & Ng, K.Y. (2001) ‘Justice at the millennium: a meta‑analytic review of 25 years of organizational justice research’, Journal of Applied Psychology, 86(3), pp. 425–445. Cox, T., Griffiths, A. & Rial‑González, E. (2000) Research on Work‑Related Stress. Luxembourg: European Agency for Safety and Health at Work. Edmondson, A.C. (1999) ‘Psychological safety and learning behavior in work teams’, Administrative Science Quarterly, 44(2), pp. 350–383. Edmondson, A.C. (2018) The Fearless Organization: Creating Psychological Safety in the Workplace for Learning, Innovation, and Growth. Hoboken, NJ: Wiley. Einarsen, S.V., Hoel, H., Zapf, D. & Cooper, C.L. (eds) (2020) Bullying and Harassment in the Workplace: Theory, Research and Practice (3rd ed.). Boca Raton, FL: CRC Press. Kessler, R.C., Andrews, G., Colpe, L.J., Hiripi, E., Mroczek, D.K., Normand, S.L. et al. (2002) ‘Short screening scales to monitor population prevalences and trends in non‑specific psychological distress’, Psychological Medicine, 32(6), pp. 959–976. Kivimäki, M., Nyberg, S.T., Batty, G.D., Fransson, E.I., Heikkilä, K., Alfredsson, L. et al. (2015) ‘Job strain as a risk factor for coronary heart disease: a collaborative meta‑analysis of 197,473 men and women’, The Lancet, 380(9852), pp. 1491–1497. Karasek, R.A. (1979) ‘Job demands, job decision latitude, and mental strain: implications for job redesign’, Administrative Science Quarterly, 24(2), pp. 285–308. Karasek, R. & Theorell, T. (1990) Healthy Work: Stress, Productivity, and the Reconstruction of Working Life. New York: Basic Books. Kristensen, T.S., Borritz, M., Villadsen, E. & Christensen, K.B. (2005) ‘The Copenhagen Burnout Inventory: A new tool for the assessment of burnout’, Work & Stress, 19(3), pp. 192–207. Kristensen, T.S. & Borg, V. (2003) ‘The Copenhagen Psychosocial Questionnaire (COPSOQ) — a tool for the assessment and improvement of the psychosocial work environment’, Scandinavian Journal of Work, Environment & Health, 29(6), pp. 438–449. Kroenke, K., Spitzer, R.L. & Williams, J.B.W. (2001) ‘The PHQ‑9: validity of a brief depression severity measure’, Journal of General Internal Medicine, 16(9), pp. 606–613. Monash University (2024) ‘Delivery of allied‑health interventions using Telehealth modalities: a rapid systematic review’, Healthcare, 12(12), 1217. Nielsen, M.B. & Einarsen, S.V. (2012) ‘Outcomes of exposure to workplace bullying: a meta‑analytic review’, Work & Stress, 26(4), pp. 309–332. Safe Work Australia (2022) Model Code of Practice: Managing psychosocial hazards at work. Canberra: Safe Work Australia. Siegrist, J. (1996) ‘Adverse health effects of high‑effort/low‑reward conditions’, Journal of Occupational Health Psychology, 1(1), pp. 27–41. Siegrist, J. (2016) Effort‑Reward Imbalance at Work: Research, Theory and Policy. Oxford: Oxford University Press. Spitzer, R.L., Kroenke, K., Williams, J.B.W. & Löwe, B. (2006) ‘A brief measure for assessing generalized anxiety disorder: the GAD‑7’, Archives of Internal Medicine, 166(10), pp. 1092–1097. Tepper, B.J. (2000) ‘Consequences of abusive supervision’, Academy of Management Journal, 43(2), pp. 178–190. WHO (2019) ‘Burn‑out: an “occupational phenomenon”’, ICD‑11 Q&A. Geneva: World Health Organization. WHO/ILO (2022) Mental Health at Work: Policy Brief. Geneva: World Health Organization/International Labour Organization. General information only—not legal advice. If you’re in immediate danger, call 000. For 24/7 crisis support contact Lifeline 13 11 14. To speak with a registered psychologist via Telehealth, visit TherapyNearMe.com.au.

 Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 23/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. Different therapies target different problems, skills and goals. For most people, first‑line options include CBT, ACT, behavioural activation (for depression), exposure‑based treatments (for anxiety/OCD/PTSD), and, where relevant, EMDR or CPT/PE for trauma, DBT‑informed skills for emotion regulation, and IPT when relationship role transitions or grief are central (Hofmann et al., 2012; Cuijpers et al., 2021; Cusack et al., 2016; NICE, 2018; Kliem et al., 2010; Weissman et al., 2018). How to use this guide Important: If you’re in crisis or at risk, call 000. For 24/7 support, contact Lifeline 13 11 14. This article is general information only. 3‑minute triage: match common goals to therapies  Your main goal Often‑effective first options Notes Feeling low, unmotivated CBT, Behavioural Activation (BA), ACT, MBCT (for relapse prevention) BA gets you moving first; CBT challenges unhelpful thinking; ACT builds psychological flexibility (Hofmann et al., 2012; Ekers et al., 2014; Kuyken et al., 2016). Persistent worry/panic CBT with exposure; ACT; Unified Protocol Learning‑by‑doing exposure is key; UP suits mixed anxiety (Barlow, 2011; Norton & Price, 2007). Social anxiety CBT (exposure + social skills) Strong evidence; graded, repeated practice (Mayo‑Wilson et al., 2014). Trauma memories/flashbacks PE/CPT/EMDR First‑line for PTSD; choose with a clinician (Cusack et al., 2016; NICE, 2018). OCD/intrusive thoughts ERP (exposure and response prevention) ± SSRI ERP is gold standard; add meds if indicated (Olatunji et al., 2013; NICE, 2018). Emotion swings/self‑criticism DBT‑informed skills, Compassion‑Focused Therapy (CFT), ACT DBT for emotion regulation, distress tolerance & relationships (Kliem et al., 2010; Gilbert, 2014). Relationship distress Emotionally Focused Therapy (EFT), Integrative Behavioural Couple Therapy (IBCT) Empirically supported couple therapies (Wiebe & Johnson, 2016; Shadish & Baldwin, 2003). Binge/purge or restriction CBT‑E, FBT (adolescents) FBT has strong support in teens; CBT‑E in adults (Lock et al., 2010; Fairburn, 2008). Alcohol/drug change Motivational Interviewing (MI); CBT; Contingency Management MI increases readiness; combine with CBT (Lundahl et al., 2010). Insomnia CBT‑I First‑line for chronic insomnia (Trauer et al., 2015). Chronic pain CBT/ACT + activity pacing Focus on function, not just pain scores (Veehof et al., 2016). Therapy snapshots (what it is, what you’ll do, how long it takes) Cognitive Behavioural Therapy (CBT) Best for: depression, anxiety, panic, health anxiety, social anxiety, OCD (with ERP), insomnia (CBT‑I), chronic pain.What happens: learn to notice patterns between situations, thoughts, feelings and actions; test predictions; practise new behaviours (Hofmann et al., 2012).Length: 6–20 sessions depending on goals.Why it works: skills + graded exposure change avoidance and build mastery.Evidence: hundreds of trials; large cumulative effect sizes across conditions (Hofmann et al., 2012; Cuijpers et al., 2021). Behavioural Activation (BA) Best for: depression with low energy/avoidance.What happens: schedule values‑based activity, reduce rumination and avoidance, track mood‑behaviour links.Length: 8–12 sessions.Evidence: as effective as full CBT in many studies (Ekers et al., 2014). Acceptance and Commitment Therapy (ACT) Best for: mixed anxiety/depression, chronic pain, health anxiety, perfectionism, identity change.What happens: mindfulness + acceptance skills + values‑guided action.Length: 8–16 sessions.Evidence: meta‑analysis shows ACT is comparable to established treatments across problems (A‑Tjak et al., 2015). Exposure‑based therapies (PE/ERP/UP) Best for: PTSD (PE/CPT/EMDR), OCD (ERP), phobias/panic, social anxiety.What happens: graded, repeated exposure to feared memories/cues while preventing safety behaviours/compulsions.Length: 8–16 sessions.Evidence: core mechanism for anxiety‑related problems (Norton & Price, 2007; Cusack et al., 2016; Olatunji et al., 2013). Cognitive Processing Therapy (CPT) & Prolonged Exposure (PE) Best for: PTSD.What happens: CPT challenges trauma‑related beliefs; PE uses imaginal and in‑vivo exposure.Evidence: first‑line in guidelines (Cusack et al., 2016; NICE, 2018). Eye Movement Desensitisation and Reprocessing (EMDR) Best for: PTSD and some trauma‑related presentations.What happens: brief sets of bilateral stimulation while recalling memories in a structured protocol (Shapiro, 2018).Evidence: comparable to trauma‑focused CBT in many trials (Chen et al., 2014; NICE, 2018). Dialectical Behaviour Therapy (DBT; skills‑focused) Best for: emotion dysregulation, self‑harm urges, impulsivity, relationship instability.What happens: modules for mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.Formats: full DBT programmes; or DBT‑informed skills within individual therapy.Evidence: meta‑analyses support DBT for reducing self‑harm and improving emotion regulation (Kliem et al., 2010; Panos et al., 2014). Interpersonal Psychotherapy (IPT) Best for: depression linked to role transitions, disputes, complicated grief, or interpersonal deficits.What happens: map the problem area, build communication/problem‑solving skills, and mobilise support (Weissman et al., 2018).Length: 12–16 sessions.Evidence: strong for acute depression; also used perinatally (Cuijpers et al., 2011). Mindfulness‑Based Cognitive Therapy (MBCT) Best for: preventing relapse in recurrent depression; also used for anxiety/stress.What happens: 8‑week group integrating mindfulness with CBT skills.Evidence: reduces relapse risk vs usual care (Kuyken et al., 2016). Unified Protocol (UP) Best for: mixed anxiety/depression or multiple diagnoses.What happens: one transdiagnostic set of modules (emotion awareness, cognitive flexibility, exposure).Evidence: promising meta‑analytic support (Sakiris & Berle, 2015). Couple and family therapies (EFT, IBCT, FBT, PCIT) Best for: relationship distress, parenting challenges, adolescent eating disorders, early childhood behaviour issues.Evidence: EFT/IBCT have good support for couples (Wiebe & Johnson, 2016; Shadish & Baldwin, 2003). FBT is first‑line for adolescent anorexia; PCIT is effective for disruptive behaviours (Lock et al., 2010; Thomas & Zimmer‑Gembeck, 2012). Frequently asked questions Is one therapy “best” for everything?No. Outcomes improve when the method fits your problem, preference and goals (Hofmann et al., 2012). How fast will I feel better?Many approaches show change in 4–8 sessions, but complex problems or trauma can take longer. Agree on clear targets and review every 4–6 weeks. Telehealth or in‑person?Both can work. Reviews show allied‑health Telehealth delivers comparable outcomes for many interventions when sessions are structured (Monash University, 2024). Do medications replace therapy?Not usually. Combining therapy with medication is common for moderate‑to‑severe conditions—discuss with your GP or psychiatrist (NICE, 2018). Choosing a therapist: a quick checklist What to expect in the first 3 sessions Australia‑specific: access and funding Book with TherapyNearMe.com.au: Telehealth psychology Australia‑wide; home visits in selected areas; behaviour support for NDIS participants. Call 1800 NEAR ME. References A‑Tjak, J.G.L., Davis, M.L., Morina, N., Powers, M.B., Smits, J.A.J. & Emmelkamp, P.M.G. (2015) ‘A meta‑analysis of the efficacy of Acceptance and Commitment Therapy (ACT) for anxiety and depression’, Journal of Affective Disorders, 185, pp. 13–22. Barlow, D.H. (2011) Unified Protocol for Transdiagnostic Treatment of Emotional Disorders: Therapist Guide. New York: Oxford University Press. Chen, Y.‑R., Hung, K.‑W., Tsai, J.‑C., Chu, H., Chung, M.‑H., Chen, S.‑R. & Chou, K.‑R. (2014) ‘Efficacy of eye‑movement desensitization and reprocessing for patients with post‑traumatic stress disorder: a meta‑analysis of randomized controlled trials’, PLoS ONE, 9(8), e103676. Cuijpers, P., Karyotaki, E., Reijnders, M. & Purgato, M. (2021) ‘Psychological treatments for depression in adults: a network meta‑analysis’, World Psychiatry, 20(2), pp. 283–293. Cusack, K., Jonas, D.E., Forneris, C.A., Wines, C., Sonis, J., Middleton, J.C. et al. (2016) ‘Psychological treatments for adults with posttraumatic stress disorder: a systematic review and meta‑analysis’, Annals of Internal Medicine, 165(12), pp. 757–767. Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D. & Gilbody, S. (2014) ‘Behavioural activation for depression; an update of meta‑analysis of effectiveness and sub group analysis’, PLoS ONE, 9(6), e100100. Fairburn,

Updated for 1 July 2025 price arrangements and travel rules. This practical, plain‑English guide explains how NDIS funding works in 2025–26, what changed on 1 July 2025, and the smartest ways to use psychology, counselling, social work and behaviour support within your budget. It is written for participants, families, support coordinators and plan managers across Australia. Note: This article is general information only; it is not financial or legal advice. Always check your plan and the current NDIS Pricing Arrangements and Price Limits (PAPL) 2025–26 and the Therapy Supportsguidance for the live rules (NDIA, 2025a; NDIA, 2025c). Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 22/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. 1) NDIS budgets at a glance Most plans have three funding buckets: Therapy such as psychology, social work, behaviour support, speech and OT generally draws from Capacity Building: Improved Daily Living or Improved Relationships. Therapy must be evidence‑based and delivered by qualified professionals, even for self‑managed plans (NDIA, 2025c). Tip: Keep therapy time, report writing, non‑face‑to‑face (NFTF) time and travel as separate line items on invoices. It helps you and your plan manager track spending and ensures claims align with the Support Catalogue (NDIA, 2025a). How to read your plan (codes & categories) 2) What changed on 1 July 2025? Price limits refreshed (2025–26) The NDIA’s annual update adjusted national price limits across support types. Always confirm the live figure for your profession in the Support Catalogue that sits alongside the PAPL (NDIA, 2025a). Sector summaries reported standardisation across some therapy items (e.g., psychology) and small shifts for others (NDS, 2025). New therapy‑travel rule (from 1 July 2025) From 1 July 2025, therapy providers can claim 50% of the relevant hourly price limit for travel time, subject to the usual time caps by remoteness (NDIA, 2025b; NDIA, 2025a): This 50% rule applies only to therapy providers, not to disability support workers. Providers can still claim non‑labour travel costs (e.g., parking, tolls, vehicle running costs) separately by agreement (NDIA, 2025b). Gap fees and plan‑manager responsibilities Registered providers cannot charge gap fees or add‑ons above price limits. Plan managers must not pay invoices that exceed price limits (NDIA, 2025b). Self‑managed participants may agree higher rates but should ensure value for money and clear documentation (NDIA, 2025c). 3) Therapy supports: who can deliver what in 2025 The NDIA’s Therapy Supports guideline clarifies that therapy must be evidence‑based, current good practice, and delivered by professionals with the appropriate Ahpra registration or relevant professional accreditation (NDIA, 2025c). This applies across plan types (self‑, plan‑ and agency‑managed). Evidence snapshot (why the NDIA insists on “evidence‑based”):Independent and peer‑reviewed work shows that individualised funding improves choice and control, yet outcomes vary without quality providers and coordination (Fisher, 2019; Bigby et al., 2020; Young et al., 2025). That’s why provider quality and clear goals matter. Examples of evidence‑based therapies commonly funded 4) Travel, home and school visits in 2025 If your therapist travels to you: Make visits efficient: Understanding MMM (Modified Monash Model) MMM classifies locations from 1 (major city) to 7 (very remote). Time caps and loadings depend on the MMM rating of the service area. You can check MMM via the federal Health Workforce Locator before agreeing to travel terms (NDIA, 2024; NDIA, 2025a). 5) Plan‑managed vs self‑managed vs agency‑managed Feature Plan‑managed Self‑managed Agency‑managed Can use unregistered providers? Yes (within price limits) Yes (can pay above limits but must still meet therapy qualifications) Registered providers only Who pays invoices? Plan manager follows PAPL rules You pay, then claim NDIA pays registered providers Admin load on you Low Higher Low The Therapy Supports guideline confirms self‑managed participants may pay above price limits, but supports must still be reasonable and necessary and delivered by qualified practitioners (NDIA, 2025c). For most people, plan management balances choice and compliance. Practical set‑up steps 6) Making your therapy budget last (and work) Worked examples (illustrative only) A) Psychologist home visit in MMM 1 (metropolitan) B) Behaviour support in MMM 4 (regional) 7) Behaviour support in 2025: what good looks like Why it matters: Poor‑quality plans are common, and audits have shown gaps in consultation and strategy quality. Investing in thorough assessment and team training pays off in fewer incidents and better participation (NDIS Commission, 2019; McVilly in The Guardian*, 2024).* Behaviour Support Plan (BSP) essentials — parent‑friendly checklist 8) Foundational supports: what’s coming The Independent NDIS Review (2023) recommended building foundational supports (outside the NDIS) so earlier, lighter‑touch help is available via mainstream services. Governments have agreed in principle and are rolling out elements through 2025–26 (NDIS Review Panel, 2023). Expect clearer pathways for children, psychosocial supports and school‑based services over time. What this means for you in 2025–26 9) Service agreement & invoice templates (copy‑ready) A) Service‑agreement clause (example) Therapy location: home / school / community / Telehealth.Session fee: as per current NDIS price limit (or agreed self‑managed rate).Provider travel (therapy): up to __ minutes each way per MMM rules; billed at 50% of the hourly price limit from 1 July 2025 (NDIA, 2025b).Provider travel (non‑labour): kilometres at agreed vehicle running cost, plus tolls/parking where applicable.Non‑face‑to‑face tasks: care‑team liaison, notes, Behaviour Support Plan updates — as needed and agreed.Cancellations: short‑notice rules as per the PAPL.Reporting: progress summary every 8–12 weeks; end‑of‑plan report as required. B) Invoice anatomy (example headings) 10) Frequently asked questions (2025) Q: Can my psychologist charge me for travel?A: Yes. If they travel to you, they can claim 50% of the hourly price limit for travel time within MMM caps, plus agreed non‑labour costs like parking or vehicle costs. The travel and treatment time must be billed as separate items(NDIA, 2025b). Q: I’m self‑managed. Can I pay above the price limit?A: You can, but therapy must still be evidence‑based and delivered by a qualified practitioner. Make sure the value is clear and that the provider itemises work to avoid overspending (NDIA, 2025c). Q: Do I have to be diagnosed with autism to access therapy under the NDIS?A: No. Funding decisions look at functional impact and what is reasonable and necessary. Foundational supports are being expanded to reduce pressure for diagnosis‑driven access (NDIS Review Panel, 2023). Q: Will Telehealth “count” the same as in‑person therapy?A: Yes — when clinically suitable. Research shows allied‑health Telehealth often delivers outcomes comparable to face‑to‑face, with strong satisfaction among adults with disability (Monash, 2024; Scherer et al., 2022). Q: Are gap fees allowed?A: No. Registered providers cannot add gap fees or surcharges above the price limit. Plan managers cannot

 Written by: Therapy Near Me Editorial Team Clinically reviewed by: qualified members of the Therapy Near Me clinical team Last updated: 21/11/2025 This article is intended as general information only and does not replace personalised medical or mental health advice. Learn more about our Editorial Policy. Long‑term success is not one thing. The best predictors are conscientiousness/self‑control, self‑efficacy and agency, learning orientation (growth mindset), psychological flexibility, emotion skills, focused goals with feedback, useful habits, diverse social networks, and energy management (Roberts et al., 2007; Moffitt et al., 2011; Yeager et al., 2019; Kashdan & Rottenberg, 2010; MacCann et al., 2020; Locke & Latham, 2002; Lally et al., 2010; Granovetter, 1973; Hillman et al., 2008). “Grit” adds value when defined as finishing what matters, but much of its power overlaps with conscientiousness (Duckworth et al., 2007; Credé et al., 2017). The good news: these are trainable. What do we mean by “success”? Success here means doing well across work/education, health, and relationships, while maintaining wellbeing and ethics. Personality and skill factors together predict these outcomes—often as strongly as IQ or socioeconomic status (Roberts et al., 2007). The big picture: which traits matter most (and why) 1) Conscientiousness and self‑control High conscientiousness—orderliness, reliability, perseverance—predicts grades, job performance, health behaviours and longer life (Roberts et al., 2007; Poropat, 2009). Childhood self‑control predicts adult health, wealth and lower crime independent of IQ/SES (Moffitt et al., 2011).Build it: shrink tasks; use checklists; remove friction for good habits and add friction for temptations; schedule “implementation intentions” (Gollwitzer, 1999; Lally et al., 2010). 2) Self‑efficacy and agency Belief in your ability to execute plans (self‑efficacy) predicts performance across domains (Bandura, 1997; Stajkovic & Luthans, 1998).Build it: master small wins, model others’ strategies, get credible feedback, and rehearse setbacks (Bandura, 1997). 3) Learning orientation (growth mindset) Viewing abilities as improvable increases persistence—in the right contexts. A large national field trial found growth‑mindset messages helped lower‑achieving students in supportive classrooms (Yeager et al., 2019).Build it: set process goals; praise strategy/effort; study errors; pick “near‑challenge” tasks. 4) Psychological flexibility The capacity to shift perspective and behaviour in the service of values, even with uncomfortable thoughts/feelings, predicts resilience and lower psychopathology (Kashdan & Rottenberg, 2010).Build it: notice‑name thoughts, clarify values, take the next useful action (Acceptance and Commitment Therapy skills). 5) Emotional intelligence and high‑quality listening Ability‑based emotional intelligence relates to academic/work performance beyond personality and IQ (MacCann et al., 2020). High‑quality listening increases speakers’ clarity and reduces anxiety (Itzchakov, Kluger & Castro, 2017).Build it: ask more follow‑ups, summarise what you heard, label emotions without judgement. 6) Focused goals and feedback Specific, difficult, self‑concordant goals with feedback improve performance (Locke & Latham, 2002; Sheldon & Elliot, 1999).Build it: write “what‑by‑when‑how‑measured”, use weekly reviews, and pre‑commit to next steps. 7) Deliberate practice (with nuance) Structured practice that targets weaknesses predicts expertise, but it’s not everything (Ericsson et al., 1993; Macnamara, Hambrick & Oswald, 2014).Build it: short, focused reps with feedback; rest cycles; keep some play/exploration. 8) Habits and environment design Habits reduce reliance on willpower. In field data, everyday health/productivity habits form over weeks to months (median ~66 days) (Lally et al., 2010).Build it: pair new actions with existing cues; make the first 60 seconds easy; track consistency, not streaks. 9) Social capital: strong and weak ties Close ties provide support; weak ties surface new information and opportunities (Granovetter, 1973). People who bridge groups generate more ideas and have broader access to resources (Burt, 2004).Build it: rotate who you learn from; reconnect dormant ties; contribute before you ask. 10) Energy management: sleep, movement, attention Adequate sleep and regular physical activity improve memory, self‑control and mood (Hillman et al., 2008; Pilcher & Huffcutt, 1996). Brief mindfulness improves regulation and attention networks (Tang, Hölzel & Posner, 2015).Build it: fixed wake time; device cut‑off before bed; 3×/week moderate exercise; 10 minutes/day of breath‑anchored attention. 11) Resilience with self‑compassion Self‑compassion supports persistence after failure and lowers anxiety/depression (Neff, 2003; MacBeth & Gumley, 2012).Build it: after setbacks, write a short note to yourself as you would to a friend; extract one lesson; try again. 12) Grit (finish what matters) Grit—perseverance and passion for long‑term goals—predicts retention and progress in some settings, but overlaps strongly with conscientiousness (Duckworth et al., 2007; Credé et al., 2017).Use it wisely: stick to values‑aligned goals; drop projects that no longer serve your aims. Evidence at a glance (selected outcomes) Trait / habit Key outcome links Conscientiousness/self‑control Academic/work performance, health, longevity (Poropat, 2009; Roberts et al., 2007; Moffitt et al., 2011) Self‑efficacy Better performance and persistence (Bandura, 1997; Stajkovic & Luthans, 1998) Growth mindset/learning climate Gains for lower‑achieving students in supportive contexts (Yeager et al., 2019) Psychological flexibility Lower distress, better functioning (Kashdan & Rottenberg, 2010) Emotional intelligence/listening Academic/work outcomes; relationship quality (MacCann et al., 2020; Itzchakov et al., 2017) Goal setting + feedback Higher performance across tasks (Locke & Latham, 2002) Deliberate practice Expertise (partial predictor) (Ericsson et al., 1993; Macnamara et al., 2014) Habits/implementation intentions Higher adherence, behaviour change (Lally et al., 2010; Gollwitzer, 1999) Social capital (weak ties) Job mobility, innovation (Granovetter, 1973; Burt, 2004) Sleep/exercise/mindfulness Cognitive control, mood (Hillman et al., 2008; Pilcher & Huffcutt, 1996; Tang et al., 2015) Self‑compassion Resilience, mental health (Neff, 2003; MacBeth & Gumley, 2012) A 30‑day build plan (practical and doable) Week 1: Clarity & cues• Pick one 90‑day goal; write what‑by‑when‑how‑measured.• Set if‑then plans for two keystone habits (sleep wind‑down; 20‑minute focused work block).• Send two reconnection emails. Week 2: Practice & feedback• Do 3 × 25‑minute deliberate‑practice blocks on a weak area; log lessons.• Ask a colleague for one piece of specific feedback; summarise back to them.• Do 10 minutes/day of breath‑anchored attention. Week 3: Flexibility & energy• Write your top values; take one values‑consistent action that feels uncomfortable.• Move your phone out of the bedroom; fix your wake time for 7 days.• One hour of helping behaviour for someone else’s project. Week 4: Review & recommit• Score progress on your metric; adjust the plan.• Decide what to persist with and what to pivot from.• Schedule month‑two practice blocks and two new weak‑tie conversations. FAQs Isn’t success mostly talent or luck?They matter, but across large samples personality and habits predict life outcomes as strongly as cognitive ability (Roberts et al., 2007). You can’t control luck—but you can control preparation and persistence. Does “grit” really work?Grit correlates with outcomes, but much of its effect is shared with conscientiousness (Credé et al., 2017). Focus on finishing what matters, not never quitting. How long does it take to build a habit?Median ~66 days, with wide variation (Lally et al., 2010). Design your environment so success is the default. Can therapy help with these traits?Yes. Interventions can shift personality facets (e.g., emotional stability, conscientiousness) and skills like flexibility and self‑compassion (Roberts et al., 2006; Neff, 2003; Kashdan & Rottenberg, 2010). How TherapyNearMe.com.au can help Book online at TherapyNearMe.com.au • Call 1800 NEAR ME. References Bandura, A. (1997) Self‑efficacy: The