The SAM Centre

🧠 Tuesday Tips 🧠

Did you know that multitasking isn't as effective as it seems?

When we try to juggle multiple complex tasks, our brain is actually switching rapidly between them. This can leave us feeling more stressed, mentally drained, and less productive.

Instead, try focusing on one task at a time, minimise distractions, and take short breaks between tasks. Small changes to the way you work can make a big difference to your focus and wellbeing.

💜 What's one thing you do to stay focused? Let us know in the comments!

📞 (03) 9024 2146
🌐 [www.samcentre.com.au](http://www.samcentre.com.au)

💜 Self-Care Sunday 💜

When was the last time you checked in with yourself?

Take a moment today to pause and ask: ”How am I really feeling?” Whether you’re feeling great, okay, starting to struggle, or having a hard time, every emotion is valid. Checking in with yourself is the first step towards looking after your wellbeing.

Remember, you don’t have to navigate difficult moments alone. If you’re finding things overwhelming, reaching out for support is a sign of strength.

Take care of yourself today—you deserve it. 💙

📞 (03) 9024 2146
🌐 [www.samcentre.com.au](http://www.samcentre.com.au)

Respectfully... clear your schedule. 🇦🇺
First full day of competition starts today! 7Sport

✨Meet Our New Psychologist, Christina Carrafa ✨

We’re excited to welcome Christina Carrafa to The SAM Centre team!

Christina is a compassionate General Psychologist who supports adolescents and adults experiencing anxiety, depression, trauma, chronic health conditions, neurodiversity, and life transitions. With a warm, collaborative, and evidence-based approach, she helps clients build resilience, gain insight, and create meaningful, lasting change.

If you’re looking for support, Christina is now accepting appointments.

📞 (03) 9024 2146
🌐 [www.samcentre.com.au](http://www.samcentre.com.au)

🌟 Therapist Thursday 🌟

Meet Dunsin Akin Ojelabi, Performance Psychologist at The SAM Centre.

Dunsin is passionate about helping people perform at their best while maintaining strong mental wellbeing. He works with athletes, students, professionals, performers, and high achievers to build confidence, resilience, focus, and emotional regulation. Using evidence-based strategies, Dunsin supports clients to overcome performance anxiety, navigate setbacks, and develop the skills needed to thrive under pressure.

Whether you’re striving for success in sport, work, study, or everyday life, Dunsin is dedicated to helping you achieve your goals with confidence and resilience.

📞 To book an appointment, contact The SAM Centre on (03) 9024 2146 or visit [www.samcentre.com.au](http://www.samcentre.com.au).

🧠 ADHD and Autism are different, yet they often overlap in ways many people don’t realize. Understanding your brain is the first step toward thriving—not masking. 💜 Coaching helps you build strategies that work *with* your neurodivergent mind, not against it. Save & share to spread neurodiversity awareness.

🏃 Final Chance to Register! 🏃‍♀️

Don’t miss your opportunity to join Dr Sam McLeod, Practice Director of The SAM Centre, and an expert panel for Neurodiversity in Sport – Part 2: Neuroaffirming Practice and Inclusion.

This engaging webinar will explore practical, neuroaffirming strategies to support neurodivergent athletes and create more inclusive sporting and performance environments. Whether you’re a psychologist, coach, educator, allied health professional, parent, or athlete, you’ll gain valuable, evidence-based insights you can apply in practice.

📅 Tuesday 21 July 2026
🕖 7:00 PM – 8:30 PM (AEST)

🎟️ This is your final chance to register!

🔗 Register here: [https://events.sma.org.au/NeurodiversityinSportPart2NeuroaffirmingPracticeandInclusion #/?lang=en](https://events.sma.org.au/NeurodiversityinSportPart2NeuroaffirmingPracticeandInclusion #/?lang=en)

We hope to see you there!

💡 Tuesday Tips | Did You Know? 😴🧠

Did you know that sleep plays a vital role in your mental health?

While you sleep, your brain processes emotions, strengthens memories, and recharges for the day ahead. Even one or two nights of poor sleep can affect your mood, concentration, stress levels, and ability to cope with everyday challenges.

This week, make sleep a priority. Aim for 7–9 hours where possible and create a relaxing bedtime routine to support both your mind and body.

✨ What’s one habit that helps you get a better night’s sleep? Share your tips below!

💜 Monday Motivation 💜

A new week is a fresh opportunity to take one small step toward your goals.

Remember, progress isn’t about being perfect—it’s about showing up, staying consistent, and celebrating the small wins along the way. Every positive choice you make today can build momentum for tomorrow.

Take a deep breath, believe in yourself, and trust the process. You’ve got this. 🌟

✨ What’s one goal you’re focusing on this week? Let us know in the comments!

💜 Self-Care Sunday 💜

Self-care doesn’t have to be expensive or time-consuming—it’s often the small, intentional moments that make the biggest difference.

This week, start your own Self-Care Jar. Each time you complete one small act of self-care, write it on a slip of paper and place it in your jar. Over time, you’ll create a visual reminder of all the ways you’ve been looking after yourself.

Whether it’s taking a short walk, putting your phone away for an hour, drinking more water, or simply taking five deep breaths, every small action counts.

✨ Which self-care activity will you add to your jar today?