Holistic Counselling

A holistic approach to counselling provides support that looks at the whole person, not just their mental health needs. This method of counselling considers a client's mental, physical, emotional, social and spiritual wellbeing, focusing on a person’s overall wellness. Sam will work with you at your own pace, with compassion and accountability. 

Holistic counselling understands that each person has had different life experiences and their thoughts and behaviours are often influenced by their age, gender, culture, heritage, language, faith, sexual and gender identity, relationship status and beliefs. You know yourself better than anyone so it is the role of the Holistic Counsellor to listen, ask questions and provide practical tools that you can use to become self-empowered and take control of your life and future. 

Integrating aspects of holistic life coaching into your counselling may be used, to help you to identify your strengths, passions and purpose as well as any self-sabotaging patterns or limiting beliefs. 

• Self awareness and emotional intelligence 
• Anxiety and stress management
• Depression and feeling stuck or numb
• Confidence, self love and self esteem
• Self Identity and finding your purpose 
• Goal setting, motivation and mindset 
• Self-sabotaging behaviours
• Supporting life changes (career, divorce, fertility etc)
• Relationships and communication 
• Special interest in supporting women's health 

If you find the idea of sitting in a room and talking daunting, try a Walk & Talk!

Walk & Talk therapy combines exercise, time in nature and talk therapy, making it a popular option for those who may need help to concentrate and focus, often something we struggle with when our mental health is suffering. Whilst exercising, oxygen goes to the brain and makes thoughts clearer and even releases happy hormones! 

By walking side by side, it can allow people to feel more comfortable in opening up and building a close connection with the therapist, whilst staying present and grounded through feeling the ever changing outdoor elements (wind, temp etc). A true holistic approach, Walk & Talks promote self care by addressing mental, emotional, social, spiritual and physical health. 

Empowered offers Walk & Talks at: 

• Appin  
• Sandon Point, Bulli Beach 
• Park Central, Campbelltown
• Mount Annan Botanical Gardens 

Contact us to find out more information on Walk & Talk locations. 

We are so excited to be bringing you another layer of support in our Holistic Health model, Nutrition Coaching! 

This is a topic close to Sam’s heart, along with a common pain point for clients. Our approach to nutrition is rooted in creating healthy, sustainable habits rather than restrictive diets. Through personalised nutrition coaching, you'll gain a deeper understanding of how to fuel your body in a way that aligns with your goals and lifestyle. From intuitive eating and balanced meal planning to tackling emotional eating, our sessions will provide you with the knowledge and tools to nourish yourself effectively. Using practical guidance and tools including meal plans and recipes, our coaching is tailored to your needs, helping you develop a positive relationship with food and achieve lasting wellness. 

Whether you are wanting to learn to make healthier meals and food choices, lose weight or gain weight, your nutrition goals are your own, but the process won’t be! Sam is with you every step of the way making small and sustainable changes so the benefits are long lasting. 

Nutrition Coaching by Empowered is a perfect combination of support for those wanting to:

• Understand more about nutrition and the role it plays in holistic health 
• Build the knowledge and confidence to create your own healthy meals
• Look for ways to integrate healthier food choices without a strict elimination approach
• Encourage a healthier relationship with food (no "good" or "bad" foods here!)
• Take control of emotional eating habits and manage cravings 
• Improve body image and self love  
• Feel seen and heard in your health journey 
• Or simply need an accountability buddy through an encouraging coach 

Nutrition Coaching will be a standalone service from 2025, in addition to the Holistically You 12 month program which combines Nutrition Coaching, Holistic Counselling and Mindfulness. Ask us for more information via the Contact Us chat or email empoweredholisticcounselling@gmail.com

Meditation is the practice of calming the mind and body through a range of techniques to train attention and awareness, whilst achieving physical relaxation, psychological balance, and enhancing overall health and well-being. There are many types of meditation, but most have commonalities such as:

• a quiet location with as few distractions as possible
• a comfortable posture (sitting or lying down)
• a focus of attention 
• an open attitude 

Unlike the stigma attached to meditation, you don't have to be deeply spiritual to practice. Empowered offers meditation classes suitable for beginners or those who would like to try a modern take on meditation. Our classes use a range of techniques including deep relaxation meditation, guided visualisation, breathing exercises, or activities that focus the mind on a particular object or thought. 

Like learning any other skill - It takes practice and some days are harder than others. The key is to find the style that suits you and practice regularly.  

• Reduces stress
• Improves sleep 
• Lowers blood pressure 
• Decreases muscle tension
• Improves concentration
• Enhances self-awareness 
• Promotes positive thinking 

Currently running meditation classes on Thursday nights in Appin, NSW 2560. Be sure to join our waitlist for updates on upcoming meditation terms and new locations! 

In our fast paced lives of always being connected, it's hard to take time out and switch off. No matter how much we know we need it, it's common for us to feel guilty or selfish when we do. However, taking time out for yourself allows you to be a well balanced, focused and positive person in the other roles you play in your lives, whether that role is parent, partner, boss, worker, friend or sibling.  

Our wellness workshops provide you with an opportunity to slow down, prioritise yourself and connect with likeminded people whilst you explore your emotions in a safe space. Our workshops are tailored to a range of themes from our original "Wellness Workshop" offering a bite size of a range of topics, to more specific themes such as positive thinking, self-love, anxiety, mind/body connection, women's health and life coaching just to name a few.  

Join us for a day or a few hours, in learning some skills you can take back and implement into your daily lives. 

• One Day Retreats - up to 6 hours which includes materials, take home work booklet, healthy snacks, herbal teas & vegetarian lunch. Bonus: self-care goody bags.
• Half Day Workshops - 3 hours which includes materials & morning/afternoon tea and selection of herbal teas.
• Express Workshops - 2 hours which includes materials & herbals teas 
• Weekly Programs - 1 hour group sessions which include materials & herbal tea

Designed to boost your team’s mood, energy, and productivity, these workshops are fully customisable to meet your unique workplace goals. From expert mindfulness, mental wellness and nutrition guidance to practical wellness strategies, Sam is here to help your team thrive both personally and professionally.

Why is Workplace Wellness so important? An effective corporate wellness strategy will help improve employee engagement, lower sick day and injury frequency, and foster a genuine sense of involvement among your employees. Whilst workplaces include health and wellbeing in their corporate strategies, it's common for employees to not feel the positive flow on of these initiatives. 

Empowered offers a range of services that may assist your business to ensure you are not only meeting your duty of care requirements, but offer a safe and supportive environment for employees to thrive. 

Sam has a background in Corporate Work, Health and Safety. Specialising in media and psychological safety, she also has experience in duty of care, trauma in media, mental health crisis management and implementing mental health strategies to all levels of staff.  After leaving the field to manage her own health, a passion project of an ethical and holistic business was established.    

• Corporate wellness strategy (Review & recommendations for both WHS and Psychological safety)  
• Corporate wellness programs (Custom development and implementation) 
• Corporate wellness workshops (One off or periodic workshops covering positive thinking skills, self-care, nutrition, meditation etc)
• Corporate stress management 
• Providing holistic counselling services to a business as a preferred supplier  
• Debriefing sessions following a workplace or community incident