By Clinical Psychologist Dr Marianne Bourke

Life doesn’t come with a pause button. In a world where life feels more uncertain than ever, many of us are quietly carrying more than we let on. We’re often expected to keep functioning, caring, showing up – even when the world around us feels uncertain, our emotions feel overwhelming, or we feel stretched far beyond our limits. At different stages in life, this pressure can show up in different ways.

As a clinical psychologist, I see it daily: the impact of long waitlists, limited services, and the quiet desperation that comes when someone finally reaches out for help, only to be told to wait. The reality is there’s a growing gap between those seeking support and the availability of qualified mental health professionals.

You might have spent decades caring for others – children, family, community – only to now be feeling emotionally spent, irritable, or unsure of who you are beneath the roles you've played. You might be someone who has lived under the internal critical voice that tells you that you are “too much”, “too distracted” or “not enough”. Or perhaps you are feeling disconnected in your relationship, now feeling more like flatmates than partners, unsure how to reconnect but not ready to give up.

These are not just personal struggles or isolated stories. They’re human experiences in response to real pressures. And they are not a sign that something is wrong with you. They are signals – calls for care, understanding, reflection, and support.

That’s why we have developed a series of structured, evidence-based therapeutic courses at Illawarra Clinical Psychology – programs designed to bridge this gap by offering skills-based, small-group support that is accessible, effective, and grounded in care.

Through workshops (run over 10 weeks in 2-hour sessions) such as the anxiety program; Unhook and Rewire, or Reclaiming Calm, Worthy and Whole designed for women who are feeling overwhelmed and burnout, or  Connected and Understood for couples, participants learn how to manage their thoughts, emotions, and patterns of behaviour with tools grounded in neuroscience, mindfulness, Acceptance  and Commitment Therapy (ACT), and Dialectical Behaviour Therapy  (DBT). We focus on delivering information to help people reflect and grow in a way that feels personal and sustainable with the use of printed workbooks and guided exercise.

Most importantly, these workshops offer something we all need: hope. Not just the idea that change is possible, but a structured way to begin. They’re designed to reduce the burden on our stretched mental health system by delivering meaningful care in a cost-effective, group-based model allowing participants to access Medicare rebates when they have a GP referral.

These courses don’t promise a quick fix − they will offer something better: a place to understand your emotions with a structured way forward.

The message that we are spreading is that change is possible. When we are part of a community that values mental health and meaningful wellbeing, we are not alone. We can learn to respond to life’s challenges with greater calm, clarity, and connection. And this begins with understanding ourselves and others with compassion.

Unhook & Rewire

Dr Marianne Bourke's first course is 'Unhook and Rewire', a 10-week journey to break free from anxiety loops and build healthier mental habits. It will be held in-person at Thirroul District Community Centre, starting on either Monday, 21 July or Tuesday, 22 July 2025.

What You’ll Learn

• Why anxiety becomes a habit (and how to break it)

• Tools to unhook from overthinking and self-criticism

• Nervous system regulation strategies

• How to build resilience through mindfulness & self-compassion

Who It’s For

Anyone seeking real change with support, structure, and expert guidance. Perfect for those ready to turn awareness into action.

Course Details

• Starts: 21 July or 22 July
• Duration: 10 weekly sessions (2 hours each)
• Location: In-person Thirroul District Community Centre & Library
• $150 per 2-hour session ($66.65/session Medicare rebate available with GP referral. Reduced cost after Medicare Safety Net)

This course uses a spiral learning model, building each week on the last. The course You’ll explore practical tools grounded in neuroscience, mindfulness, Acceptance and Commitment Therapy (ACT), Dialectical Behaviour Therapy (DBT), and Polyvagal Theory. Through a compassionate and experiential process, you’ll build insight into your emotional and mental habits, learn to regulate your nervous system, and develop a more flexible and empowered approach to life’s challenges.

Contact

Visit the website at www.illawarraclinicalpsychology.com.au, email admin@illawarraclinicalpsychology.com.au or phone/text 0437 476 773.

About the writer

Dr Marianne Bourke is a Clinical Psychologist with over 15 years’ experience spanning private practice, research, and postgraduate education. With advanced training in the treatment of patients with complex needs, her PhD focused on complexities of working with people with borderline personality disorder. Her findings have been presented at international conferences and published in peer-reviewed journals. Marianne has delivered psychological services across hospital, trauma, university, and community settings. Now in private practice, Marianne’s mission is to make high-quality, evidence-based mental health care accessible and practical.