Kumo Therapy

31/05/2026

DBT emotional regulation skill: PLEASE

DBTSkills. The PLEASE skill in DBT is a simple acronym that helps us remember the basics of mental & physical well-being. This worksheet guides us through applying the PLEASE skill to manage intense emotions that get in the way of coping.

Image credit : Choosing Therapy 2025 All rights reserved.

10/02/2026

Time outdoors can be a useful regulation tool for both children and adults 🌱

This blog explores the importance of nature play, highlighting how child-led, unstructured outdoor experiences support children’s physical, emotional, and social development.

29/01/2026

A simple grounding exercise you can use anywhere 🌱🍓❄️🌷

When your thoughts feel loud, your body feels on edge, or everything feels a bit too much, this sensory exercise can help bring you back into the present moment.

✨ The 5–4–3–2–1 grounding exercise ✨

Take a slow breath, then notice:

5 things you can see
4 things you can feel or touch
3 things you can hear
2 things you can smell
1 thing you can taste (this can be as simple as a drink of water)

There’s no right or wrong way to do this.
You don’t need to feel calm for it to “work”, it’s simply about gently anchoring your attention in the here and now, the present moment.

This can be helpful when feeling anxious, overwhelmed, panicked, or emotionally flooded.

If you find yourself needing grounding tools often, or feeling like it’s hard to settle, even with strategies, support can help. You’re very welcome to reach out if you’d like to talk about therapy options.

27/01/2026

✨ Availability Update ✨

It’s been a little tricky to secure an appointment recently. Thank you so much for your patience.
The good news is that from next week, I have additional appointments available, and I’m now able to offer immediate availability for new clients.

No referral is needed. However, you may be able to access Medicare rebates if you have a Mental Health Treatment Plan from your GP.

At Kumo Therapy, I work with individuals and families across the lifespan, offering support grounded in:
• EMDR
• ACT
• DBT
• Relational-based therapy
• Trauma-informed and neuroaffirming practice
• Victims Services Counselling

If you’ve been thinking about reaching out, now is a good time.
✨ [email protected]
✨ [email protected]
✨ 6452 5888

Warmest,

Portia

26/01/2026

Did you know that there are places you can get immediate support if you are in crisis or feeling unsafe? You don’t have to manage alone.

If you are at risk of harm or feel you might act on thoughts of hurting yourself, you can:

Call 000 or present to your nearest Emergency Department

You can also access 24/7 support through the following services:

NSW Mental Health Line
1800 011 511
Support, assessment, and referral for mental health concerns in NSW.

Su***de Call Back Service
1300 659 467
24/7 phone and online counselling for people experiencing suicidal thoughts, distress, or caring for someone who is.

Kids Helpline
1800 55 1800
For children and young people aged 5–25 years. Phone, web chat, and email support available 24/7.

You might also consider:
• Reaching out to a trusted loved one or safe person and letting them know you’re struggling
• Sitting with someone you feel safe with rather than being alone
• Removing access to anything that could be used to harm yourself, if possible

If things feel overwhelming, intense, or frightening, that is a valid reason to seek urgent help. You deserve care, safety, and support in this moment.

If you are not in immediate danger but would like ongoing therapeutic support, you’re welcome to reach out to discuss counselling options when you’re ready.

24/01/2026

The beach is one of the places I feel most grounded, regulated, and at peace. The rhythm of the waves, the open space, the steady horizon, it feels safe for my nervous system.

We all have (or long for) places that help us settle and reconnect.
For some, it’s the ocean, for others, it’s the bush, the mountains, a quiet room, music, or being with someone they trust.

What’s your place?

If you’re noticing that nothing feels grounding or enjoyable right now, you don’t have to navigate that alone. Support can help you find your way back to moments of steadiness again.

Feel free to reach out if you’d like to book an appointment or have a chat about support.

18/01/2026

Sometimes words aren’t the easiest way to express what’s going on inside.

In therapy, we might use drawing, colour, or simple shapes to explore feelings, sensations, and experiences. This can be especially helpful when things feel complex, overwhelming, or are hard to put into words.

There’s no right or wrong way to express yourself.

We go at your pace, and we use what works for you.

15/01/2026

🌿 I’m an Approved Victims Services Counsellor! 🌿

I am approved to provide Victims Services counselling under the NSW Victims Support Scheme. You can find me under the "Approved Counsellor" list by using the search function and typing my name, Portia Freeman, or under the suburb of Cooma.

What this means:
If you’ve been affected by a violent crime, modern slavery or related trauma in NSW, you may be eligible to access free, trauma-informed counselling through the Victims Support Scheme. Victims Services can approve up to 22 hours of (free to you) counselling to support your recovery.

Who can be eligible:
✔️ People directly harmed by a violent crime or act of modern slavery
✔️ Witnesses or close family members affected
✔️ Immediate family of someone who’s died due to a violent or road crime (for counselling support)

If you or someone you support may be eligible, I’d be happy to talk through the process with you.

13/01/2026

What to expect in your first session at Kumo Therapy 🌱

The first session is a chance for us to get to know each other.

We’ll spend some time talking about what’s brought you in, your experiences so far, and what life looks like for you right now. We’ll also explore what’s helped in the past, what hasn’t, and what you’re hoping to get out of therapy.

Building a sense of safety and rapport is really important to me, so we’ll move at a pace that feels comfortable. You’re welcome to explore the space too!

We’ll also talk about privacy, confidentiality, and consent, and what these mean in practice, especially in a small community. There’s space for questions, clarity, and honesty around this.

You don’t need to have the “right words” or a clear plan before you come. Curiosity, uncertainty, or simply knowing are a great place to start.

12/01/2026

At Kumo Therapy, I work with a wide range of people.

We are a supportive space for adults, children, and young people. I work in a way that honours each person’s story, meeting you where you are and tailoring therapy to support what matters most to you.

If you’re wondering whether Kumo Therapy might be the right fit for you or your child, you’re very welcome to reach out ☁️