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How YMM can support you during the COVID-19 pandemic

Your Mind Matters on 22/03/2020

SUPPORTING OUR COMMUNITY AND CLIENTS

In the wake of community concerns around COVID-19, we’re committed to providing our clients with ongoing support, so that you can continue working on your health and well-being.

 

WHAT CAN YOU (AND WE) DO TO REDUCE RISK OF INFECTION?
We are committed to ensuring our team are healthy when they are at work. We are equally committed to reducing your risk of exposure to illness while attending your appointments with us.

We are following Department of Health guidelines around hygiene and encourage you to do the same:

  • Cough into your elbow
  • Throw away used tissues
  • Wash hands for a minimum 20 seconds regularly, or use hand sanitiser often
  • Stay home if you are unwell
  • Follow the guidelines and recommendations set by the Department of Health and self-exclude if you have been to any of the countries with exclusion periods or have been in contact with someone with confirmed or suspected COVID-19. We also ask that you not attend the practice when you are unwell regardless of whether you think this may be COVID-19 or a cold or flu

We are ensuring team members remain at home if they are unwell.

Likewise, we ask that you reschedule your appointments with us at the first sign of ill-health.

 

WHAT IF MY CLINICIAN IS ISOLATED BUT WELL ENOUGH TO RUN MY SESSION?
Our clinicians are experienced at offering sessions via telephone or video-chat (telehealth). If your clinician is isolated, but well enough to conduct sessions, you will be offered a telehealth consultation.

WHAT IF I’M ISOLATED BUT WELL ENOUGH TO HAVE MY SESSION?
If you need to cancel your appointment due to isolation, you will be offered teleheath options as an alternative to cancelling.

HOW ARE TELEHEALTH SESSIONS CHARGED?
Sessions fees cover the time spent with your clinician. Therefore, we charge our normal fee for telehealth sessions. NDIS self-managed or Plan Managed clients are able to use their funds for phone and online sessions also. Private clients (those who pay upfront, with or without a Medicare rebate), please check with your private health insurer to see if you can access a rebate under these circumstances.

HOW DO I PAY FOR A TELEHEALTH SESSION?

You can pay for sessions via credit card, which is stored in our secure encrypted system (using Stripe with Power Diary), or we can send you an invoice and ask that you transfer funds as soon as possible (within 48 hours).

If you have any questions please call us on 03 9802 4654.

HOW DO I PREPARE FOR ONLINE SESSIONS?

Prior to your appointment:

If you are a new client and haven’t signed our new consent form, our admin team will send you some forms to complete. Please print, sign, and email back to us. You will need to return this prior to your first online session. Your Psychologist will email you an invite confirming the time of your appointment, and information regarding what telehealth platform they will use. If they use Zoom, you will receive instructions on how to use it. Here is a little video that outlines how to join a zoom session https://youtu.be/vFhAEoCF7jg.

If they use PowerDiary, all you need to do is click the link at the time of your appointment. So easy!

Make sure at the time of your appointment, you have a quite, private place, and ideally have a notebook with you, so you can take down any notes, ideas, or insights.

 

Troubleshooting:

  • Make sure that you have a full battery in preparation
  • Practice placing the phone, iPad, laptop or computer in a suitable location so that your psychologist can see you
  • Make sure the camera and audio are turned on (it is a good idea to practice before your scheduled session time)

 If at the time of the session, you aren’t able to connect, we will call you instead!

FAQ ABOUT TELEHEALTH

What if I don’t have the same connection online or on the phone as I do in person?

This is a concern that most of us have had, which is understandable when we are used to face to face interactions. However, most clients report that after a few minutes, and they adjust to the new interface and way of connecting, that video-chat is just as effective! Of course, this may not be everyone’s experience, but it certainly can work under the right circumstances and is better than no support at all.

The first session may be a bit strange and you may be more focused on how the camera is angled or how your voice sounds etc. but once you have settled in, you will likely notice that it feels the same. If it doesn’t, tell your practitioner and work through why and what is happening for you around the connection.

I am not tech savvy, is it complicated?

We use Power Diary (our practice management software) or Zoom (similar to Skype or Facetime, but more secure, check out their privacy policy https://zoom.us/privacy/) and set up the meeting on our end. We then email you a link with any information you need to sign in. 

If we login to the meeting and cannot see you online, we will give you a call. That way, if you are struggling to set up, we can help walk you through the steps. Having said that, if your device doesn’t wish to cooperate, we’ll chat over the phone instead.

Benefits

The beauty of telehealth is that you can be in isolation, and still access support! You don’t need to leave the house, and you can even stay in your PJ’s all day if you like (we don’t mind!) Given the current situation with social distancing as a response to COVID19, online therapy could be a game changer for anyone seeking support!

We truly hope that this pandemic is short lived, but in the meantime, we’re here to help. 

Please call us on 039802 4654 if you have any other questions.

Best wishes, stay safe, and we hope to see you soon!

From all of us at YMM Psychology. 

Goodbye 2019, Hello 2020 – How to make it your best year.

Your Mind Matters on 01/01/2020

As we near the end of another year, we often start to think about our New Year’s resolutions. We reflect on the year that was and what we hope to achieve in 2020.We usually create goals related to work, family, health, holidays, money… which is all well and good however, we often drop the ball within weeks, if not days!

WHY?

Well, lots of reasons. Perhaps the goal you set seems too big to ever possibly achieve and you have become discouraged. Maybe your circumstances were different when you made your goals (to learn more, see Psychology Today: why New Year’s resolutions fail), or maybe you aren’t sure of your goals anymore….and this is where a lot of people get stuck.

The question “What do you want? What will make you happy?” can be tricky to answer. Sure, most of us would love to win the lottery and live a life of leisure, or at least a life whereby there is financial freedom to do as we please, but let’s be honest, a lottery win is unlikely and also, we know that money doesn’t always equal happiness.

That in mind, let me ask you some questions (you may want to get a pen and some paper):

  1. What would you do if you KNEW you could not fail?
  2. What would you do if you had all the knowledge, courage, and resources you needed?
  3. If you had all the time and money you needed, what would you spend your days doing?
  4. In the last month, when were you the happiest? What were you doing? Who were you with? Where were you?

Okay, next step, let’s start thinking about what you can start doing TODAY to move you closer towards the things which bring you fulfilment. Think about each question and start brainstorming. Start off small if you like, and work your way up to bigger things. Our goals are usually achieved through a series of smaller achievements, but when you string them all together, the outcome can be incredible!

You may also need to think about the things which you are doing which are not bringing you happiness, and think about the ways to do less of those things.

Another huge barrier to actively working on your happiness is the age-old excuse “I have no time” (I am also guilty of this!) The harsh reality is, we probably do have time, but we typically end up looking at our screens, doing low-energy tasks like flopping on the couch and doing something to zone out because we are exhausted and want to reward ourselves with some kind of “rest”. But here’s the thing, resting won’t energise you anywhere near as much as working on your happiness, and non-productive rest is unlikely to help you reach your goals.

What I propose is scheduling in time to refocus on your goals. Prioritise this! Find a time at least once a week where you will have time to yourself, interruption free, to refocus and plan some things to do in advance which will move you towards your goals.

Planning is key, otherwise we won’t “find the time”, but really, we just haven’t prioritised it.

So…you know what you need to do.

Go grab a coffee, some pen and paper, answer the questions and start planning your best year yet!

Laura Forlani smiling, in a portrait photograph

Our Blog Author
This post was written by Laura Forlani, Director and Senior Clinical Psychologist at Your Mind Matters. Laura works with adults on mood and anxiety disorders and difficulties arising from changes in personal circumstances, using cognitive behaviour therapy, skills training and relaxation strategies. Meet our team.

Accessing Support over our Christmas Closure

Your Mind Matters on 13/12/2019

Christmas can be a challenging time of year for some of our clients, so we have gathered the support services available while our clinic is closed.

If you are in immediate danger

Call 000 for police, fire and ambulance, at any hour.

24-hour crisis support

  • Lifeline – call 13 11 14 or text 0477 13 11 14. Crisis support and suicide prevention, 24 hours a day, seven days a week.
  • Suicide Call Back Service – call 1300 659 467. Free professional counselling for anyone at risk of suicide, worried about someone, or bereaved by suicide. Available 24/7 for people aged 15 and over.
  • Beyond Blue – call 1300 22 4636. Support for anxiety, depression and related concerns, 24 hours a day.
  • 1800RESPECT – call 1800 737 732. Support for anyone affected by domestic, family or sexual violence, 24 hours a day.

Support for specific groups

  • Kids Helpline – call 1800 55 1800. Free counselling for children and young people aged 5 to 25, 24 hours a day.
  • headspace – call 1800 650 890. Support for young people aged 12 to 25 and their families.
  • MensLine Australia – call 1300 78 99 78. Counselling for men on mental health, family and relationship concerns, 24 hours a day.

Other things that may help

If you would rather talk face to face, speak with a trusted friend or family member, or book an appointment with your GP, who can also link you in with other services.

We also have a number of blog posts on self-care that you may find useful, and there are free apps designed to help with stress management, such as Calm, Happify and Headspace.

A fuller list of services is available on our resources page.

What Now? Life after a formal diagnosis of Autism

Your Mind Matters on 14/11/2019

For some families, having a diagnosis that explains their child’s speech, behavioural and emotional issues is a relief. However, for others, it may be a complete shock and a rather challenging issue to come to terms with.

From a psychologist’s point of view (for me at least), a diagnosis is actually a positive turning point for children with Autism. It provides those who interact and/or educate the child with a better understanding of the child’s presenting issues. It gives these adults a clearer framework in which they can effectively communicate and teach the child. A formal diagnosis also opens up avenues to government funding for intervention that will ensure the child receives the support he/she needs to thrive with the condition they have.

Nonetheless, I can also understand how in certain cultures and societies a diagnosis of autism is frowned upon. For families coming from cultural groups who are not familiar with Autism, the diagnosis is often related to feelings of ‘shame’, ‘embarrassment’, ‘disgrace’ or is seen to be equivalent or at least feel as if it is a ‘death sentence’ to the child’s future.

A diagnosis does not change who the child is and how they behave. All a diagnosis does is provide (or attempts to do so) an explanation for why the child may be presenting with the difficulties and differences that they do.

The following is some advice I found to really resonate with some of the parents I work with and I hope those reading this blog may find it beneficial in their journey with Autism.

  1. Give yourself time to read, research and ask questions. Avoid jumping to conclusions and do not make assumptions. Don’t let the diagnosis intimidate you.
  2. Remember the sweet child you love. The diagnosis DID NOT change who they are. The challenges you and your child are facing now may one day pass. With intervention, there is a real possibility that you may overcome the difficulties you experience.
  3. It is not your fault! There is nothing you could have done differently to prevent Autism.
  4. Don’t let people who haven’t got a clue about Autism cause you to feel humiliated and ashamed.
  5. Do not isolate yourself or your child because of Autism. Reach out for help. While it is true that some of your friends may stop socialising with you because they do not understand the meltdowns, the necessity for routine and structure, there are also many parents who have similar experiences. Parent support groups or online groups can be helpful.
  6. Remember to take a step back and breathe. Don’t lose your sense of humour. You can dwell on all the ‘what-ifs’ and the ‘should-haves’ or you can work towards acceptance of the situation and look for the joyous moments around you. The truth is, whether a child has Autism or not, kids are kids, and kids have and are fun! Kids say and do the funniest things, so try to enjoy these moments.

For the full article of the do’s and don’ts after an autism diagnosis, see Autism Speaks: do’s and don’ts after an autism diagnosis.

If you need support right now

If this is an emergency, call 000. For 24-hour support, call Lifeline on 13 11 14 or text 0477 13 11 14. Kids Helpline is available on 1800 55 1800 for children and young people aged 5 to 25. More options are on our resources page.

Our Blog Author
This post was written by Dr Aiyuen (Shannon) Choong, formerly a Psychologist at Your Mind Matters. Support for children from preschool years through to adolescence continues to be part of our services. Meet our team.

Beating The Monday Morning Blues

Your Mind Matters on 12/10/2019

I think we’ve all experienced that sense of dread as Monday rolls around. Feeling ‘blue’ with the lead-up to the working week, commonly known as ‘The Monday Morning Blues’, is quite relatable for a lot of us. Most people begin to feel ‘blue’ on a Sunday, given that Sunday signifies the end of the weekend.

Why are Mondays so dreaded?

We tend to overwork ourselves during the work week, at times telling ourselves the more we get done, the more time we will have to relax over the weekend, recharge and have some fun. Yet, this isn’t always the case. Weekends tend to be busy and although we might have fun things planned, staying up late and having too much on can quickly contribute to feelings of exhaustion by the time Monday arrives. This means that our mind and body haven’t had the opportunity to unwind and prepare us for the next five working days. The thought of having to get through another five days of work (or more) before a day off again can give rise to that sense of dread.

Tips to help with managing the Monday Morning Blues

  • Set some time aside on a Sunday evening to engage in a low-key activity. Why not have a bath, do some reading, or engage in some mindfulness? This will help to make you feel more rested and is a good way to end the weekend. That, coupled with an early night and a good night’s sleep can help give you that extra energy boost to start the working week.
  • Prepare the night before. Pack your lunch, get your bag ready and decide what to wear. This will help to make Mondays run a bit smoother and can be helpful to adopt each day of the working week, to aid with timeliness and reduce the chance of running late in the mornings.
  • Get up early on Monday and go for a brisk walk. This helps to get you energised. Give yourself ample time to have some brekkie, read the paper and that way you’re not rushing. If you’re not a breakfast person, take something on the go to snack on later in the morning.
  • Take regular breaks throughout the working day. Not just on Monday, but every day. Regular breaks help with concentration, performance and productivity, and contribute to your overall wellbeing. Taking regular breaks also means that you are less tired by the end of the working week. If you are interested in reading more about the benefits of breaks throughout the workday, see the article listed below.
  • Schedule in enjoyable activities throughout the week, rather than leaving all the ‘fun stuff’ to the weekend.
  • Rather than catching up with friends or family on a weekend, why not try to be social on a Monday night. Family and friends will likely be more available, and you can have something to look forward to on Monday night.
  • Friday tends to be a treat day. Why not shift this to a Monday? Treat yourself to something nice like lunch with a work colleague, make the effort to go for a walk at lunchtime or grab a coffee on your tea break. Why not eat out for dinner or get takeaway? Try to make Monday a day to look forward to.
  • If you try some of these suggestions and yet you still find yourself dreading Mondays, then I would suggest trying to uncover why Mondays make you feel so blue. It may be time to reconsider your career or job and find something more suited to you. Maybe a conventional 9–5, Monday to Friday, isn’t for you. Or maybe you haven’t taken leave in quite some time. Often, if we have reached the point of burnout, we may need more than a couple of days to recharge, so some time off might just do the trick.

If you would like some support with managing the Monday Morning Blues, our psychologists are here to help. Call us on (03) 9802 4654 or book an appointment online.

Further reading

New study shows correlation between employee engagement and the long-lost lunch break — Alan Kohll, Forbes

Maria Kampantais seated and smiling

Our Blog Author
This post was written by Maria Kampantais, Senior Clinical Psychologist at Your Mind Matters. Maria has a particular interest in working with clients experiencing anxiety disorders and past trauma. Meet our team.

Challenging Behaviours: What is your Child’s Behaviour Trying to Communicate?

Your Mind Matters on 14/08/2019

Behaviour is communication

I’ve never forgotten the following phrase that I heard in my initial training when I started working as an ABA (Applied Behaviour Analysis) therapist; “There is always a reason for behaviour”. These words have since guided and continue to guide my practice when working with children and their families. Even though we may not know what the reason is, there is always a reason for your child behaving in a certain way, be it positive or challenging. Behaviour is often the way communication is expressed to fulfil an underlying need. If your child does not understand their needs or know how to communicate them in an appropriate way, they may be expressed through their behaviour. This is where challenging behaviours can arise. Although challenging behaviours can occur in all children, they are particularly prevalent in children who have specific disorders that affect the typical development of communication, such as Autism Spectrum Disorder (ASD). When this is occurring, we need to investigate to find out what it is that they are trying to tell you!

The four main functions of behaviour

As behaviour is used to communicate an underlying need, we can look at the behaviour as serving a specific purpose, or function. Behaviour can be divided into the following 4 main functions:

  • Attention: a desire to gain social interaction, e.g., wanting to be looked at, hugged, praised, etc. To feel a sense of belonging and acceptance.
  • Escape: avoidance of something aversive, e.g., wanting to avoid a task that is particularly difficult
  • Tangible: gaining access to specific objects or activities e.g., food, money, toys, playing a game
  • Sensory: an internal self-stimulatory need e.g., hand flapping, hair twirling, any behaviour that promotes an internal feeling of enjoyment, satisfaction, soothing, etc.

Operant conditioning

We can understand more about behaviour through a process known as operant conditioning. Operant conditioning looks at the consequences of the behaviour. If a behaviour is followed by desirable consequences, then it is more likely to continue. For example, in our society, most people go to work to get paid – a desirable consequence of going to work that is likely to result in a person continuing to go to work. However, if a behaviour is followed by unpleasant consequences, then it is less likely to occur. Anything that increases the likelihood of a behaviour occurring is known as reinforcement. For example, if a child is asked to perform a maths task in the classroom that they find difficult, and they don’t know how to appropriately ask for help, they may exhibit disruptive or aggressive behaviour which may result in the teacher sending the child out of the classroom. The function of this behaviour is to avoid a difficult task, i.e., escape, and the behaviour produced the desired result, so it has therefore been reinforced and is more likely to continue.

Responding to behaviour

If we can identify the function of the behaviour, then we can respond to it in an appropriate way where we, in turn, are increasing desirable behaviours and decreasing undesirable behaviours. Whenever a problem behaviour is occurring, we can ask what might be the function of this behaviour? What is my child trying to communicate here? If we know this, we can then give them the tools to fulfil their needs, such as learning how to identify what their needs are and how to communicate appropriately to get them met. For example, most of us need attention and to feel like we’re accepted by others, and we can teach children appropriate strategies to get this need met through verbal or visual communication. It is also important to ensure that we are not only always focusing on the negative behaviours either. As reinforcement increases the likelihood of a behaviour occurring, it is important to reinforce positive behaviours.

How a psychologist can help

Identifying the function of the behaviour and knowing how to respond to it can be a complex process and there is never a “one size fits all” approach. If your child is exhibiting behaviours of concern, your psychologist can help you with strategies to identify the function, and collaboratively devise a plan to reduce the undesirable behaviours and increase desirable behaviours.

If you would like some support with better understanding your child’s behaviour, why not give us a call today? Our team of highly skilled and well-experienced Psychologists are here to help.

If you or your child need support right now

If anyone is in immediate danger, call 000. Kids Helpline is available on 1800 55 1800 for children and young people aged 5 to 25, and Lifeline on 13 11 14 or text 0477 13 11 14, both 24 hours a day. More options are on our resources page.

References

Our Blog Author
This post was written by Fiona Thomson, formerly a Psychologist at Your Mind Matters. Support for children presenting with challenging behaviours, and for adults experiencing depression and stress, continues to be part of our services. Meet our team.

Coping and Managing with Workplace Stress

Your Mind Matters on 24/07/2019

An office where one person pauses at their keyboard while colleagues move past out of focus

The workplace environment is rapidly and constantly changing. Online platforms, digital tools and smart devices make work more portable and professional lives more accessible than ever. Whilst these devices are intended to simplify things, they also make professional and personal lives more stressful. It has become all too easy for work to be a 24/7 pursuit. The number of Australian workers stressed because of technology has increased by 27 per cent since 2016, according to a 2017 workplace survey from Reventure.

With organisations increasingly putting a strong emphasis on employee productivity, many workers are faced with long hours, unrealistic workloads and looming deadlines. The pressure to be ever-available and ultra-responsive could be having an adverse effect on the health and productivity of employees.

Stress affects everyone differently, but there are common symptoms:

  • Firstly, there are the immediate physical symptoms, like sweaty palms, racing heart, tense muscles, clenched teeth, high blood pressure, and low energy.
  • Then there are the mental symptoms like constant worrying, racing thoughts, forgetfulness, an inability to focus, and being overly pessimistic.
  • Lastly, and probably most disruptive to the ability to work, is the emotional impact of workplace stress. Stress causes people to feel overwhelmed and out of control. It is easier to become agitated and frustrated, thus making workplace relationships more difficult. Decision making, focussing and quieting down racing thoughts become a struggle. All of these can lead to a loss of self-esteem and confidence, which in turn leads to procrastination and a loss of motivation.
Diagram of how workplace stress shows up: physical, mental and emotional symptoms

According to statistics provided by health insurance provider Medibank, 3.2 days are lost every year per worker due to stress-related absenteeism. The total cost on the economy weighs in at a staggering $14.81 billion per year, with more than $10 billion being a direct cost to employers. These statistics highlight the importance of maintaining mental wellbeing in the workplace.

So here are some tips that can assist in the reduction of work stress:

  • Getting enough sleep — a healthy mind requires enough sleep. Most would agree that adequate sleep is the most important element in reducing stress and living a balanced lifestyle.

Keeping to a healthy sleep routine, reducing use of electronics before bed and simply an earlier bedtime are all recommended as a means of ensuring adequate sleep.

  • Reduce the number of interruptions at work — emails, phone calls, co-workers and clients, many of us can relate to being bombarded from a multitude of sources vying for our attention throughout the day. The high number of distractions encountered in the modern workplace is a factor in workplace stress.
Diagram with four things that help with workplace stress: sleep, fewer interruptions, boundaries and regular breaks

Allocating structured time periods to deal with tasks requiring communication and collaboration, would enable one to better manage and control interruptions, while setting aside the rest of the day to concentrate on the task at hand.

  • Setting boundaries on a workday — continually increasing workload, changes to work environment and unrealistic work expectations increase the chances of burnout, which is characterised by constant fatigue, cynicism, feelings of disenchantment and loss of motivation.

Without clear boundaries, the temptation to continue working is more difficult to contain. Reducing the temptation to overwork requires the identification of factors contributing to the need to put in long hours. These can include:

  • Unrealistic deadlines;
  • Scheduling interruptions and work across timelines;
  • Readily available access to communication (email, phone, chat).

Once identified, these factors can be changed. This may include scheduling work and rest times, having a discussion with management about reasonable workloads and expectations and controlling technology access.

  • Ensuring that regular breaks are taken — research shows workplace performance improves after a period of rest and recovery, even among people who enjoy their work.

Whilst taking breaks is important, taking the right types of breaks is also significant. Some suggestions include: Going outside where practical since fresh air has been found to increase energy levels; resting eyes from all of the screens; doing some brief stretching exercises; eating the right food and drinking plenty of water.

There’s no escaping the fact that work is a stressful place. Yet it’s when that stress becomes a constant presence in our lives that we need to start worrying about it. Too much exposure to stress makes us worse at our jobs. It puts us at risk and can have serious consequences for our physical health.

If you would like some support with better managing work stresses, why not give us a call today? Our team of highly skilled and well-experienced psychologists are here to help. 

References

Author Unknown (2019). Burnout: A Growing Mental Health Crisis Employers Are Regrettably Dismissing. Corporate Wellness Magazine. July 17, 2019

McMillen, Lindsay (2017). Industry Insights. Reventure. https://www.convergeinternational.com.au/docs/default-source/research/a-future-that-works—industry-insights.pdf?sfvrsn=fc34b56e_2

Medibank (2019). Are our jobs making us more stressed than ever? 21/1/2019

Smallwood, J. and Schooler, J. (2015). The Science of Mind Wandering: Empirically Navigating the Stream of Consciousness. Annual Review of Psychology, Vol. 66:487-518.

Lana Lubomirska wearing glasses, in a portrait photograph

Our Blog Author
This post was written by Lana Lubomirska, Senior Psychologist at Your Mind Matters. Lana works with children, adolescents and adults, using evidence-based therapies to address anxiety, depression, relationship issues and educational stress. Meet our team.

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Self Care Resources

Your Mind Matters on 26/06/2019

Steps We Could Take to Take Care of Ourselves

One of our psychologists has taken the time to put together a batch of her favourite self care resources! The team at YMM loves it and we thought we should share if with you.

Here are some resources on self care and self compassion :
  • Self-care printable: some questions and ideas that may be helpful when in need of self-care

  • Self-Care Cup
Everymind info of self-care and portal to online self-help programs:
Dr Kristin Neff practices for self-compassion as self-care:

TED playlist on the importance of self-care:

If you are going through difficulties and need support, why not give us a call today?  Our team of highly skilled and well-experienced Psychologists are here to help.  

Have you heard about Cognitive Behaviour Therapy (CBT) and would like to know more?

Your Mind Matters on 14/06/2019

What is CBT?

CBT is an intervention that takes a practical, task based approach to solving problems. The focus of CBT is to address symptoms while they are present and to learn skills and techniques that can be used in the ongoing improvement of mental health. It is a psycho-educational approach that teaches clients to apply methods and techniques and effectively become their own therapists by understanding and managing their thinking (cognitive), feelings (emotions), and actions (behaviour).

The aim is to assess the negative thoughts a person is having about themselves, and their view of the world, and to replace them with more positive and constructive thoughts and behaviours. By addressing the thoughts and behaviours which contribute to the development and maintenance of problems, CBT seeks to offer a holistic approach to mental health care.

Why is CBT so popular?

One of the reasons CBT is so well-known and widely used is because it has been studied so extensively. It is known to be an evidence-based technique that aims to produce clear, measurable changes in thoughts and behaviours. CBT can be used for a variety of undiagnosed or diagnosed conditions such as phobias, anxiety, depression, trauma, self-esteem issues, and ADHD, to relational problems like poor communication.

Is CBT for you?

Cognitive behaviour therapy is suitable for people looking for a short-term treatment option for certain types of emotional distress that does not necessarily involve pharmacological intervention. CBT is often best suited for clients who are more comfortable with a structured and focused approach in which the therapist often takes an instructional role. One of the greatest benefits of cognitive behaviour therapy is that it helps clients develop coping skills that can be useful both now and in the future. However, for CBT to be effective, the individual must be ready and willing to spend time and effort analysing his or her thoughts and feelings. Such self-analysis and homework can be difficult, but it is a great way to learn more about how internal states impact outward behaviour.

If you are going through difficulties and need support, why not give us a call today? Our team of highly skilled and well-experienced Psychologists are here to help.

References

Beck, A. T. (1967). Depression: Causes and treatment. Philadelphia: University of Pennsylvania Press.

Tolin DF. Is cognitive-behavioral therapy more effective than other therapies? A meta-analytic review. Clin Psychol Rev 2010;30:710–20.

Aanchal Sood smiling, in a portrait photograph

Our Blog Author
This post was written by Aanchal Sood, Senior Psychologist and Supervisor at Your Mind Matters. Aanchal works with adolescents, adults and couples on anxiety and mood disorders, grief and loss, trauma, adjustment and relationship difficulties, and is fluent in Hindi and Punjabi. Meet our team.

The Relationship Between Diet and Mood

Your Mind Matters on 17/05/2019

Why is eating healthy also good for your mind and mood?

It’s a no brainer that eating healthy can improve your physical wellbeing. However, did you know that eating healthy can also improve your mental wellbeing? In this blog, we discuss some exciting research that suggest that what we eat can also affect how we think and feel.

The Food and Mood Centre (Deakin University) recently published a ground-breaking study looking at the relationship between diet and depression. Participants diagnosed with moderate to severe depression were randomly allocated to receive either dietary support or social support group. The dietary group had seven consultation sessions with a nutritional expert and were encouraged to adopt a modified Mediterranean diet – lots of fruit, vegetables, wholegrains and healthy fats. The social support group had seven sessions with a researcher in which they engaged in neutral conversations. At the end of the 3-month trial, the results showed that the dietary group had a greater reduction in depressive symptoms compared to the social support group. Overall, this research provides strong evidence that dietary changes should be considered in the treatment of depression. 

Now let’s look at two main reasons why changing diet can affect your mood. First, there is a lot of research which shows that beyond just digesting food, the gut can influence what goes on in our brain (Enders, 2015; Mayer, 2016). Scientists have found that the lining of the human gut wall contains a network of nerves that is as large and complex as the brain. This ‘gut-brain’ can talk to the brain through a vagus nerve and affect different areas in the brain that control emotion, fear, self-awareness and motivation. Also, most of the signals that travel along the vagus nerve come from the gut not the brain. Interestingly, scientists have found that stimulating the vagus nerve alone can make a person feel more anxious or relaxed. Therefore, in 2010, the European Union approved the use of vagus nerve stimulation for severely depressed patients that did not respond to conventional treatment. 

Second, recent research suggests that the type of bacteria in your gut can affect your motivation and mood. New antidepressants are often first tested on ‘depressed’ mice who are forced to swim around a container of water too deep for them to stand; mice who take the antidepressants should swim longer than mice who do not. Some scientists took this further and fed some mice with a strain of ‘good’ gut bacteria (Lactobacillus rhamnosus JB-1). The result was that mice with the ‘good’ gut flora swam longer. Essentially, this means that eating food that encourage ‘good’ gut bacteria – such as yoghurt, sauerkraut and kimchi – is not only good for your immune system but also good for your mood!

We’ve only just skimmed the surface of the fascinating world of gut-brain psychology. There is also so much that we still don’t know about the gut-brain connection, gut bacteria and how it is related to how we think and feel. However, we can definitely say that what we put into our gut has a strong effect on how we think and feel. Maybe there is scientific truth to the idea that we are what we eat ☺

If you would like some support with managing your mood through diet, why not give us a call? Our team of highly-skilled psychologists are here to help. 

References:

Cryan, J C. & Dinan, T. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews, 12, pp 701-712.

Enders, G. (2015). Gut: The inside story of our body’s most underrated organ. Melbourne-London: Scribe.

Jacka, F.N. et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine. 15 (1), 23.

Mayer, E. A. (2016). The mind-gut connection: how the hidden conversation within our bodies impacts our mood, our choices, and our overall health. New York: Harper Collins.

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