A long time coming article describing simply how primary and secondary emotions work, how we can come to understand our own unique emotional constellation, and how to change this.
Why are Psychologists Important in the Post-COVID era?
COVID-19 pandemic halted the entire world in its tracks in March of 2020. In rising to the challenge of an epidemic, governments and health organizations pushed for lockdowns with everyone being confined to their living spaces. Social distancing and isolation helped save many lives by preventing the transfer of the novel coronavirus, but it also made hundreds of people around the globe more vulnerable to mental health issues.
The impact of this pandemic on physical health was cosmic and the impact on mental health has also been substantial. People with existing mental health disorders saw a further decline in their health and high-risk people developed these disorders through the span of the pandemic.
As the initial shock of the pandemic begins to wind down, it’s important to tackle these issues and there need to be healthcare providers available to help those who need it. Psychologists, moreover counselling psychologists, are key in helping people manage their emotions and feelings. Psychologists can also help patients process the change the world has gone through with the COVID-19 pandemic and how it has impacted their mental wellbeing.
The psychological impact of the COVID-19 pandemic
Briefly put, COVID-19 causes a rift between people and their ability to cope with change, especially since social isolation and lockdown policies took away many typical coping mechanisms. The reaction of people to the COVID-19 pandemic alone has ranged from feelings of hopelessness and helplessness to panic and hysteria (think toilet paper hoarding).
In addition to this, many people haven’t been able to cope how they normally would, especially those belonging to vulnerable or marginalized groups, as they often had less access to social supports. These people may indeed be at risk of developing mental health challenges and may need the help of psychologists to help them process these feelings in the post COVID era. In the meanwhile, demand on psychologists has been high with waiting lists to access services often lengthy.
The COVID-19 pandemic also affected the economy of the world, with multiple markets crashing and putting many people out of work. Joblessness further exaggerates the feeling of hopelessness and is associated with negative outcomes such as suicidal ideation, depression, stress, and anxiety. Many people put their worth and identity in their careers and when that isn’t present anymore, (alongside being locked at home giving them ample time to overthink), they experience a sense of grief and loss. It alters how they view the world and themselves.
Perhaps not surprisingly, the powerlessness people have experienced in the face of this pandemic has actually worsened in some cases by mandatory behavioural change. Examples of this are lockdowns, border closures across states and the vaccine policy being introduced. Whilst acceptance of Australia’s vaccine policy has increased statistically at least, misinformation continues to pervade people’s newsfeeds spreading fear and conspiracy-based thinking .
Some age groups and demographics are more vulnerable to negative psychological impacts than others. These groups include high school and university students, young people who live alone, and the elderly. These are populations who may have the least amount of social support (or conversely a heavy reliance on social supports) and willingness or means to see a psychologist, important protective factors from the negative psychological impact of the COVID-19 pandemic.
There has already been a surge in people attempting to access psychologists since the COVID-19 pandemic and this will no doubt continue. There needs to be an equal rise in the number of therapists to help these patients come to terms with the psychosocial changes that the world has gone through. The basic human need for emotional support and processing of feelings and thoughts is a necessary component of this. Supporting patients objectively process their decision to vaccinate and the feelings that arise around an effectively mandatory vaccination program is yet another area where psychologists can help.
Guest Blog - For The Heart Cries- A commentary on suicide by Thomas Truelson
Trigger warning - Suicide. If you are thinking about suicide please contact emergency services, lifeline, or your mental health practitioner. Let someone know. The antithesis to the below is the process of reaching out and getting support outside of the secrecy that suicidal ideation commands.
If you have experienced the loss of a loved one through suicide this particular blog may be helpful for you.
“The Warning Signs: We have all read the warning signs, the indicators and clues, of a person thinking of suicide. Unfortunately, we have recognized those signs only in hindsight - after the tragic death of our loved one.
And that is because suicide is planned silently and in secret. The art of deception - the person planning a suicide becomes an actor, skilled in delicate deception and adapting a brilliant disguise - that is well within oneself.
A person considering suicide is quite capable and inventive in expressing a genuine interest in a future they no plans of inhabiting. And when that fateful day arrives, the suicide will usually occur during the course of the person's daily and regular routine.
Suicide is difficult to prevent because the warning signs, more often than not, become visible only after the tragedy.
The silent secret of suicide, the art of delicate deception.
As seen on PostSecret: People Don't Fake Depression, They Fake Being OK!
Remember those words.”
Reference - http://fortheheartcries.blogspot.com/
This blog was written by a person who had considered ending their life and their recovery journey. It is not intended as therapy nor a replacement for therapy.
Essential Sleep Hygiene Habits for Better Mental Health
Guest post generously submitted by Cheryl Conklin
Sleep and mental health are intricately linked. When your sleep suffers, so does your mental well-being. But mental health issues can also make it difficult to get the amount of high-quality sleep you need to feel your best. It’s a vicious cycle that can be tough to break. If you’re looking for ways to sleep better and improve your mental health, a good place to start is by adopting healthy sleep hygiene habits. Here are some resources to help you out!
Get Help for Mental Health Concerns
Mental disorders like depression, anxiety, and ADHD have been shown to cause or worsen sleeping problems.
Working with a trained psychologist like Tristan Abba can help you get to the root of your sleep concerns and improve your mental health from the inside.
Mindfulness meditation may be effective in mediating anxiety and symptoms of depression.
Simply talking to a friend or loved one about your mental concerns can also help.
Practice Healthy Daytime Habits
How you spend your day can have a significant impact on your sleep quality. Healthy habits like exercising and eating clean will improve your sleep and your mental health.
Exercise will improve your sleep by helping you burn off energy and alleviate anxiety.
A clean, well-balanced diet can combat insomnia by ensuring your body has all the nutrients it needs to produce sleep-promoting hormones.
Avoid Stimulating Activities Before Bed
Watching exciting movies, reading stressful emails, or working out right before bed can leave your mind and body too wound up to relax.
Try not to consume alcohol, nicotine, or caffeine in the hours right before bed.
Stay away from digital entertainment that can overstimulate your brain — writing work emails and reading the news included!
Stick to a Regular Sleep Schedule
When you go to bed and wake up at the same time every day, your body will get into a rhythm. This makes it easier to fall asleep at night and wake up feeling rested.
Plan to go to bed early enough that you will get at least 7 hours of shuteye before your alarm rings.
Create a bedtime routine that will help you get to bed on time every night.
If you need to make up for missed sleep, don’t sleep in on the weekend. A short afternoon nap can help you recover your energy without disrupting your sleep schedule.
Nothing beats the feeling you get after a good night's sleep. What if you could wake up every morning feeling rested, rejuvenated, and ready to take on the day? Whether you’re dealing with mental health issues or you just want to sleep your way to better health, improving your sleep should be your number one priority!
Sleep deprivation is a common symptom of many different mental disorders. If you want to talk to a professional about your mental health concerns, contact Tristan Abba today.
Image courtesy of Pixabay
Medicare Update to Mental Health Care Plans
Image courtesy of UpSplash
Medicare have announced that available sessions under a Mental Health Care Plan have now doubled, from 10 per calendar year to 20. This change comes for all individuals eligible for a Mental Health Care Plan. I welcome this initiative at this time of year when many of my clients often run out of sessions on their initial plan.
Previously 10 sessions was the maximum amount an individual could utilise to access the Medicare rebate for, in a single calendar year. With the new increase in sessions, individuals can now return to their doctor after the 10th session to be referred for an additional 10 sessions, enabling individuals to access the Medicare rebate for up to 20 sessions per calendar year under a Mental Health Care Plan.
This increase in available sessions will remain in place until at least 2022.
Psychologist versus Psychiatrist: Who should I see?
Okay, I’m totally going to put my foot in it here and offend someone I’m sure but I assure both professions that I mean no harm. I am a psychologist but I work closely with many psychiatrists and have a great deal of respect for the work that they do. Let me explain quickly what the difference is between psychologists and psychiatrists and compare the training of these professionals.
Psychiatrist: Is a medical doctor and in Australia this means they have studied a minimum six year Medical Degree. Then, in addition to this they have studied a specialised program in psychiatry beyond their hospital internship. They are highly qualified as you can tell. They can prescribe medication and for the most part hold a predominantly medical perspective of your mental health. I’m not saying that they discount psychological and psychosocial factors, they just specialise in the medical field and so they bring this philosophy to their conceptualisation of you.
Psychologist: A psychologist has completed a minimum of an undergraduate degree of four years and two years of at work training before they can become registered. Some psychologists (including myself) have completed an additional 2 years of postgraduate Masters degrees in a specific area such as clinical psychology, educational psychology, or counselling psychology. These specialisations don’t necessarily dictate the type of practice they have adopted though their training likely influences their philosophies and conceptualizations of you (and therefore also your treatment).
So… The sorts of things you may want to ask yourself are;
Do I want a pharmacological treatment approach to my issue I am facing (do I want to take medication?)? If so, then a psychiatrist is your best choice but it may not be your first choice. Many psychiatric illnesses can be treated with psychotherapy alone and in other cases a combination of psychotherapy and medication are a better option than just medication alone.
Do I want a diagnosis? Is so, a psychiatrist again is the practitioner you need to see to get a formal diagnosis. This said, psychologists are well trained in the DSM (diagnostic manual) and can provide you with insight and a plethora of information without formal diagnosis. Their diagnostic conceptualisation of you ultimately often guides them in their treatment approach.
What type of therapy do I need? There are lots of different therapeutic approaches. Some demonstrated as being more beneficial for certain issues people are facing. You may have heard of some. If not, check here for some examples…. Some therapists have specific additional training (beyond university) in certain treatment modalities. Find out this info…
What does the presentations does the therapist have a particular interest in? If you have an eating disorder for example, find a therapist who states they have an interest in this area. If you have been given a possible BPD diagnosis, you might like to find a practitioner with an interest in personality disorders (me for example :o))… Practitioners with particular interests keep up to date with the latest research in their area of interest and so are likely well equipped to help you with what you are dealing with.Psychology today is a great website to search for practitioners.
Now, throw all of this information on the sidelines for a minute and I’m going to tell you the single biggest contributing factor to your improvement in your mental health. What do you think it is??
Okay, well, I’m here to tell you that it is not the practitioner’s training. It is also not the type of therapeutic model they adopt. It is also not the number of years they have studied. Research has demonstrated repeatedly that the single biggest factor to your improvements in therapy is the quality of your relationship with your therapist. That’s right!!! The quality of the rapport that you have with your therapist.
So…. Research your therapist choice. Read what they have written, check out their blogs, look at their website, check out their profile photo, arrange a brief phone call, stalk them on facebook (LOL). All of the above. This will give you more knowledge than any letters they have by their name whether they are the right therapist to help you.
Peace and happy journeying….
If you’ve liked what you read here and think I may be a good fit for you, you are welcome to send me an email or call me with any questions you may have.
1% Pledge
I am so proud to announce this news…
As this new financial year begins, my business has partnered with Reachout Australia to donate 1% of our annual income to this cause.
For those of you who don't know, ReachOut is Australia’s leading online mental health organisation for young people and their parents. It offers practical support, tools and tips help young people get through anything from everyday issues to tough times. #reachout
https://about.au.reachout.com/
For anyone with a business, have you considered joining the 1% tribe? ☺️☺️
If you have a suggested charity Tristan Abba Psychologist can support next financial year please comment below.
How Do I Become More Motivated?
A common thing people ask me in my practice is how they can improve their general motivation. They want to study harder, improve their gym consistency, be more self-driven in their businesses… The list goes on.
The answer is not always straightforward and there are often unique psychological and even physiological factors that contribute to low motivation. As one simple example, if it is something specific (like gym or study), there are usually cognitive / emotional aversions that influence our level of motivation. There is one general rule in behavioural psychology however, that will almost guarantee an increase in your general motivation if you’re feeling overall down, lethargic, or just blah....
If you increase your activity level, you will feel more motivated.
Many people are waiting for motivation to come to them. For some this may work, but for the majority, they’re waiting a long time and in the meanwhile their mood drops and they run the risk of becoming depressed.
Instead, we need to just begin something. Anything really that is potentially fun or rewarding or achievement oriented in order for motivation to increase. In order to do this, psychologists encourage something called Behavioural Activation. There is a strong evidence base for Behavioural Activation as a treatment for depression and it is widely adopted in practice today. Behavioural activation sometimes means forcing yourself to engage in activity even if you don’t feel initially motivated to do it.
In case you’re struggling to think of anything, here is a list of 365 activities that might be enjoyable or rewarding for you. From this list, maybe pick a few things that even remotely take your interest and jot them down. Don’t let your brain create excuses for why you can’t / shouldn’t do them. Instead, schedule them immediately in to your coming days/ weeks as non-negotiables. Then as you do them, rate your mood and motivation levels before and after you engage in the activity to test out how Behavioural Activation is working for you.
1. Going to a quiz or trivia night
2. Spending time in nature
3. Watching the clouds drift by
4. Debating
5. Painting my nails
6. Going ice skating, roller skating/blading
7. Scheduling a day with nothing to do
8. Giving positive feedback about something (e.g.
writing a letter or email about good service)
9. Feeding the birds
10. Spending an evening with good friends
11. Making jams or preserves
12. Going out to dinner
13. Buying gifts
14. Having a political discussion
15. Repairing things around the house
16. Washing my car
17. Watching TV, videos
18. Sending a loved one a card in the mail
19. Baking something to share with others (e.g.
family, neighbours, friends, work colleagues)
20. Taking a sauna, spa or a steam bath
21. Having a video call with someone who lives far
away
22. Organising my wardrobe
23. Playing musical instruments
24. Going to the ballet or opera
25. Lighting scented candles, oils or incense
26. Spending time alone
27. Exercising
28. Putting up a framed picture or artwork
29. Flirting
30. Entertaining
31. Riding a motorbike
32. Wine tasting
33. Going to the planetarium or observatory
34. Birdwatching
35. Doing something spontaneously
36. Going on a picnic
37. Having a warm drink
38. Massaging hand cream into my hands
39. Fantasising about the future
40. Laughing
41. Flying a plane
42. Playing tennis or badminton
43. Jogging, walking
44. Going to home opens
45. Researching a topic of interest
46. Going to the beach
47. Redecorating
48. Volunteering for a cause I support
49. Smelling a flower
50. Opening the curtains and blinds to let light in
51. Going to the zoo or aquarium
52. Doing jigsaw puzzles
53. Donating old clothes or items to charity
54. Lying in the sun
55. Learning a magic trick
56. Talking on the phone
57. Listening to a podcast or radio show
58. Walking around my city and noticing
architecture of buildings
59. Doing arts and crafts
60. Going on a ghost tour
61. Sketching, painting
62. Mowing the lawn
63. Going horseback riding
64. Doing the dishes
65. Sitting outside and listening to birds sing
66. Going to a free public lecture
67. Travelling to national parks
68. Going to a fair or fete
69. Playing cards
70. Putting moisturising cream on my face / body
71. Volunteering at an animal shelter
72. Re-watching a favourite movie
73. Gardening
74. Going camping
75. Playing volleyball
76. Going bike riding
77. Entering a competition
78. Doing crossword puzzles
79. Patting or cuddling my pet
80. Cooking a special meal
81. Soaking in the bathtub
82. Having a treatment at a day spa (e.g. facial)
83. Putting extra effort in to my appearance
84. Playing golf
85. Doing a favour for someone
86. Building a bird house or feeder
87. Clearing my email inbox
88. Planting a terrarium
89. Playing lawn games (e.g. bowls, croquet, bocce)
90. Going to a party
91. Getting out of debt/paying debts
92. Seeing and/or showing photos
93. Going on a city tour
94. Going to an agricultural show
95. Flipping through old photo albums
96. Upcycling or creatively reusing old items
97. Going sailing
98. Stretching muscles
99. Maintaining a musical instrument (e.g.
restringing guitar)
100. Playing soccer
101. Buying clothes
102. Going to the botanic gardens
103. Going to a scenic spot and enjoying the view
104. Going to the speedway
105. Snuggling up with a soft blanket
106. Listening to an audiobook
107. Going to see live stand-up comedy
108. Writing down a list of things I am grateful for
109. Maintaining an aquarium
110. Playing Frisbee
111. Teaching a special skill to someone else (e.g.
knitting, woodworking, painting, language)
112. Playing chess (with a friend or at a local club)
113. Going to a games arcade
114. Jumping on a trampoline
115. Sending a text message to a friend
116. Going fishing
117. Doodling
118. Putting a vase of fresh flowers in my house
119. Participating in a protest I support
120. Going to a movie
121. Surfing, bodyboarding or stand up paddle
boarding
122. Baking home-made bread
123. Walking barefoot on soft grass
124. Watching a movie marathon
125. Skipping/ jumping rope
126. Being physically intimate with someone I want
to be close to
127. Going to karaoke
128. Wearing an outfit that makes me feel good
129. Cooking some meals to freeze for later
130. Hobbies (stamp collecting, model building,
etc.)
131. Talking to an older relative and asking them
questions about their life
132. Looking at pictures of beautiful scenery
133. Having family get-togethers
134. Listening to music
135. Learning a new language
136. Taking a free online class
137. Working
138. Washing my hair
139. Singing around the house
140. Going swimming
141. De-cluttering
142. Going rock climbing
143. Whittling
144. Going on a ride at a theme park or fair
145. Arranging flowers
146. Going to the gym
147. Working on my car or bicycle
148. Juggling or learning to juggle
149. Contacting an old school friend
150. Calligraphy
151. Sleeping
152. Driving
153. Going crabbing
154. Playing with my pets
155. Abseiling
156. Going kayaking, canoeing or white-water
rafting
157. Listening to the radio
158. Doing Sudoku
159. Planting vegetables or flowers
160. Walks on the riverfront/foreshore
161. Shooting pool or playing billiards
162. Getting an indoor plant
163. Surfing the internet
164. Doing embroidery, cross stitching
165. Browsing a hardware store
166. Donating blood
167. Buying books
168. Meditating
169. Training my pet to do a new trick
170. Planning a day’s activities
171. Waking up early, and getting ready at a
leisurely pace
172. Going to a Bingo night
173. Playing ping pong / table tennis
174. Buying an ice-cream from an ice-cream truck
175. Going on a hot air balloon ride
176. Sightseeing
177. Organising my work space
178. Dangling my feet off a jetty
179. Writing (e.g. poems, articles, blog, books)
180. Dancing in the dark
181. Listening to classical music
182. Photography
183. Watching funny videos on YouTube
184. Doing something religious or spiritual (e.g.
going to church, praying)
185. Seeing a movie at the drive-in or outdoor
cinema
186. Making my bed with fresh sheets
187. Lifting weights
188. Early morning coffee and newspaper
189. Planning a themed party (e.g. costume, murder
mystery)
190. Wearing comfortable clothes
191. Shining my shoes
192. Acting
193. Meeting new people
194. Doing 5 minutes of calm deep breathing
195. Buying new stationary
196. Turning off electronic devices for an hour (e.g.
computer, phone, TV)
197. Buying music (MP3s, CDs, records)
198. Relaxing
199. Going to a footy game (or rugby, soccer,
basketball, etc.)
200. Going skiing
201. Doing woodworking
202. Planning a nice surprise for someone else
203. Playing video games
204. Holding a garage sale
205. Saying “I love you”
206. Making a playlist of upbeat songs
207. Colouring in
208. Playing laser tag or paintball
209. Joining a community choir
210. Doing a nagging task (e.g. making a phone call,
scheduling an appointment, replying to an email)
211. Taking a ferry ride
212. Shaping a bonsai plant
213. Watching planes take off/ land at the airport
214. Planning my career
215. Reading non-fiction
216. Writing a song or composing music
217. Taking my dog to the park
218. Borrowing books from the library
219. Having a barbecue
220. Sewing
221. Dancing
222. Having lunch with a friend
223. Talking to or introducing myself to my
neighbours
224. Holding hands
225. Having an indoor picnic
226. Reading classic literature
227. Going on a date
228. Taking children places
229. Going whale watching
230. Putting on perfume or cologne
231. Digging my toes in the sand
232. Hitting golf balls at a driving range
233. Reading magazines or newspapers
234. Calling a friend
235. Sending a handwritten letter
236. Going snorkelling
237. Going hiking, bush walking
238. Reading fiction
239. Pampering myself at home (e.g. putting on a
face mask)
240. Watching my children play
241. Going to a community or school play
242. Making jewellery
243. Reading poetry
244. Going to the hills
245. Getting/giving a massage
246. Shooting hoops at the local basketball courts
247. Flying kites
248. Savouring a piece of fresh fruit
249. Playing hockey
250. Eating outside during my lunch break
251. Floating on a pool lounge
252. Making a pot of tea
253. Using special items (e.g. fine china, silver
cutlery, jewellery, clothes, souvenir mugs)
254. Doing a DIY project (e.g. making homemade
soap, making a mosaic)
255. Taking care of my plants
256. Telling a joke
257. Going to a public place and people watching
258. Discussing books
259. Going window shopping
260. Watching boxing, wrestling
261. Giving someone a genuine compliment
262. Practising yoga, Pilates
263. Walking around the block
264. Shaving
265. Genuinely listening to others
266. Participating in a clean-up (e.g. picking up litter
at the beach or park)
267. Eating fish and chips at the beach
268. Rearranging the furniture in my house
269. Doing water aerobics
270. Blowing bubbles
271. Buying new furniture
272. Going to a free art exhibition
273. Making a ‘To-Do’ list of tasks
274. Travelling abroad, interstate or within the state
275. Having quiet evenings
276. Geocaching
277. Singing in the shower
278. Browsing at a second hand book shop
279. Test driving an expensive car
280. Refurbishing furniture
281. Exchanging emails, chatting on the internet
282. Knitting/crocheting/quilting
283. Napping in a hammock
284. Skipping stones on the water
285. Doing ballet, jazz/tap dancing
286. Archery
287. Going on a Segway tour
288. Visiting a grandparent
289. Making a gift for someone
290. Having discussions with friends
291. Trying a new recipe
292. Playing cricket
293. Signing up for a fun run
294. Scrapbooking
295. Accepting an invitation
296. Cooking an international cuisine
297. Solving riddles
298. Scuba diving
299. Watching home videos
300. Building a sand castle
301. Planning a holiday
302. Sitting at the beach or river and watching the
movement of the water
303. Watching fireworks
304. Making home-made pizza
305. Cheering for a sports team
306. Origami
307. Doing something nostalgic (e.g. eating a
childhood treat, listening to music from a
certain time in my life)
308. Joining a club (e.g. film, book, sewing, etc.)
309. Lighting candles
310. Going bowling
311. Going to museums, art galleries
312. Reading comics
313. Having coffee at a cafe
314. Trying new hairstyles
315. Taking a road trip
316. Watching a fireplace or campfire
317. Whistling
318. Playing darts
319. Going to a flea market
320. Working from home
321. Buying a meal from a food truck or hawkers
market and eating outdoors
322. Operating a remote control car / plane
323. Playing board games (e.g. Scrabble, Monopoly)
324. Savouring a piece of chocolate
325. Hunting for a bargain at an op shop, garage
sale or auction
326. Buying, selling stocks and shares
327. Going to plays and concerts
328. Buying fresh food at the market
329. Beachcombing
330. Dining out at a restaurant or café
331. Harvesting home grown produce
332. Exploring with a metal detector
333. Giving someone a hug
334. Taking a holiday
335. Going to the hairdresser or barber
336. Swimming with dolphins
337. Picking flowers
338. Sandboarding
339. Going to the beauty salon
340. Buying myself something nice
341. Playing squash
342. Watching a sunset or sunrise
343. Star gazing
344. Watching a funny TV show or movie
345. Making pottery, or taking a pottery class
346. Playing mini golf
347. Recycling old items
348. Going to a water park
349. Practising karate, judo
350. Boxing a punching bag
351. Cleaning
352. Driving a Go Kart
353. Daydreaming
354. Learning about my family tree
355. Picking berries at a farm
356. Watching kids play sport
357. Setting up a budget
358. Writing a positive comment on a website
/blog
359. Getting a manicure or pedicure
360. Collecting things (coins, shells, etc.)
361. Eating something nourishing (e.g. chicken
soup)
362. Babysitting for someone
363. Taking a class (e.g. cooking, improvisation,
acting, art)
364. Combing or brushing my hair
365. Writing diary/journal entries
*List adopted from the Centre for Clinical Interventions.
A Unique Opportunity to Work on Ourselves
Much of the world has been seemingly placed on pause at the moment. Many people have been placed in challenging situations regarding their employment or inability to access the services they previously required. In my practice I have been witnessing significant decline in many people’s mental health over the past fortnight due to circumstances being taken out of their control. So how do we adopt an attitude of resilience at this time and focus on the things that are within our control rather than being overwhelmed by that which is not? Here are some tips I am sharing with my clients at the moment…
First is to focus on our thinking. I am prone to a bit of catastrophic thinking, I’ll happily admit to this. How’s yours right now? Are you able to call yourself on your own BS you have playing in your head about the world around you? Do your thoughts end in doom and gloom for yourself, your family, your life? If so, now is the perfect time to change this.
Stop.
Breathe… (now more slowly and deeply, twice if not three times)…
Step back from social media, the news, people with pervasively pessimistic opinions.
Ask yourself these questions: “What evidence do I actually have that this catastrophic end I am imagining is going to eventuate? (feeling like something is true doesn’t mean for a second that it is - you’re feelings are NOT always reliable assessors of reality). What evidence can I find to suggest that it actually might not happen? What would someone older/ wiser/ kinder say to me if I shared my fears with them?”
These questions can help give us some perspective on our thinking always with the goal of bringing us back to the present.
Second is to focus in on our selves and ways we can improve. You have the time right now to do this. I know, you’re kids are climbing the walls and have completed their online school work by 840 am but if you really want to, you can make the time (a lot of other activities are no longer options at the moment, right? How can you take advantage of this time). Self-work is non-negotiable for many mental health professionals. It’s like brushing your teeth for psychologists. Without reflection on ourselves we stagnate and become unhelpful to our clients.
Making your self improvement a non-negotiable part of your week validates your growth and evolution as a human being. Now is a great time to do this, particularly in Australia where all online counselling (phone and video based psychology sessions) are open to the public and are wholly bulk billed under a MHCP. This is an amazing time if you have ever been interested in doing counselling with a professional that may have been out of your reach financially in the past. Reach out to someone who specialises in something you are struggling with and see if they are offering this service - you are no longer limited to people in your home town. Check out psychology today to find someone;
https://www.psychologytoday.com/au/counselling
Amazing!
Alternatively, the NY Public Library released a free App this past fortnight with 300,000 of its books available to read for free to the world. 300,000!!! Search away for self development opportunities. The app is called SimplyE.
Third is to focus on RAP. I say this again and again but Responsibilities, Achievements, Pleasures. There are some incredible resources becoming available to the world currently online for fun and entertaining activities, learning opportunities and growth. Use this global pause to lay down new routines for yourself that will serve your future self well. This is your only responsibility to yourself at this time. Create new habits in mindful activities - reading, meditation, puzzles, gardening, art….
Be kind to yourself. Now as always…
Self Isolating for your Mental Health this Flu Season
We’re seeing plenty of governmental and health professional directives at the moment to self-isolate at the early signs of flu symptoms. This all makes sense logically now that we know the extent of the Corona Virus and its potential for transmission but really, the same rules ought to apply whenever we are harboring a fugitive infection that’s transmissible (cold, flu, etc)…
It’s like the introverted person’s dream –
isolate, isolate, isolate
in neon banners and every media platform.
I remain somewhat in jest but I wanted to write this brief post to talk about how to stay healthy mentally if you’re sick and have to isolate for a while. Actually, even if you’re not sick and are instead imposing self isolation for anxiety or other-based reasons, these following few pointers are worth taking into consideration.
1) Remain with the RAP rule. Responsibilities, Achievements, Pleasures. Find balance in these activities even when you are housebound. It might end up resulting in quite a productive time in isolation
Even when you are sick, do your best to get something small done around the house. Or, maybe aim to tick off something on a to do list you’ve been unable to for a while (like this article: I’m home sick with the flu ATM), and continue to do good things for yourself. Take care of yourself with healthy food etc sure, but go above and beyond and enjoy an extra long hot shower or read a book if this is your thing.
2) Strike a balance between having a routine and sloth-ing… When we’re sick, we just want to sloth. I get it. But try to retain some routine if you can during your days at home.
3) Make your life easier where you can. Order your shopping online, cook for a couple of days at a time one day to take pressure off the next…
4) Keep checks on your Screen time… All rules seem to go out the window when we’re sick. It’s understandable: We’re tired, lethargic, and feeling unmotivated so the lure of the screen monster is understandable. Still, excessive screen time may have a negative effect on your sleep, increase your anxiety around Corona virus, and means that your balance of RAP will become out of whack.
5) Make regular check-ins with people. Create, maintain, and engage with people in your network. Send a letter to that uncle that too often gets forgotten… speak everyday with at least one person ideally.
6) Continue to access nature and sunlight wherever possible.
7) The basics. Exercise wherever you can, eat well (don’t rely on uber eats everyday), and stay well hydrated…
8) Avoid burnout from the pandemic hype by;
Acknowledging your uncertainties as they arise
Pause and breathe instead of reacting
Pull back from your worrying thoughts. Remind yourself they are only thoughts or feelings. Don’t believe everything you think. Thoughts are not statements of facts.
Let go of thoughts and feelings. You don’t have to respond to them.
Explore the present moment instead of getting caught up with the future based anxious thoughts. Be mindful.
stay healthy everyone. wash hands. repeat… :o)