Health and Well-Being Archives - Page 2 of 4

How YMM can support you during the COVID-19 pandemic

laura 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.

Accessing Support over our Christmas Closure

laura on 13/12/2019

Christmas can be a challenging time of year for some of our clients, so we thought it may be helpful to share some resources.

For 24 hour telephone support, you can contact Lifeline on 13 11 14

Mensline: 24/7 support for men: 1300 78 99 78

Suicide Call Back Service: 1300 659 457

Headspace- 1800 650 890 (for young people aged between 12 and 25)

SANE offer support via phone and website from 10am-10pm, head to SANE.org

If you prefer to talk face-to-face, try to speak with a trust friend or family member, or book an appointment with your GP, who will also be able to link you in with services.

We have quite a number of blogs dedicated to self-care on our website, which you may also enjoy reading, and there are many apps (free!) aimed to help with stress management (Calm, Happify, and Headspace are amongst the most popular).

The Relationship Between Diet and Mood

laura 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.

How to cope when you can’t fall pregnant

laura on 10/04/2019

We all have those friends or family members who seem to fall pregnant the instant they decide to have a child. This is fantastic for them, however, for those who have been trying for months to conceive, or maybe years, the news can be bitter-sweet. What hurts even more is when people ask “when are you going to start a family!?”, not realising you have been trying and agonising over it, or when you see, yet again, ANOTHER negative pregnancy test result.

Every month, if you have a 28-day cycle, is a waiting game. There’s hoping, but also not wanting to get your hopes up. Lots of Googling about what could possibly help with falling pregnant. Oh, and don’t forget all the money you’ve spent on ovulation tests, pregnancy tests, and (for those further along the journey) specialist appointments. There’s the feeling of grief when you get your period, there’s tears, feelings of inadequacy, anger, and sometimes sheer despair.

A lot of people don’t realise that you don’t have to lose a child or a pregnancy to experience loss, stress, grief, and a sense of hopelessness. They also don’t realise that when you reach out for help and to talk it out, that “you’re stressing too much, try to relax” is not helpful.

This is why accessing professional support can be so helpful. Falling pregnant can be extremely difficult, and more distressing than most people realise (unless they have been through it themselves). And whilst I would love for you to call us and book in if you are facing this very issue, I know that your journey is yours, and you need to do what’s right for you at this point in time. So, what can you do to help yourself?

Get educated – You need to learn how your cycle works – start tracking it in an app. Many women have cycles which are not 28 days in length, which could mean you aren’t trying to conceive when you are actually ovulating (you can purchase ovulation kits to help you work this out).
Speak to your GP – they may be able to conduct some tests, provide you with some more information, or refer you to a specialist if they have reasons to believe you need extra intervention.
Take better care of yourself – this means eating well, taking time to unwind, to exercise, and have fun. Start cutting out things that aren’t good for your body, such as smoking, binge drinking, or taking illicit drugs. Think about what makes you happy, and DO IT. Do the things you may not be able to do as easily if you start a family.
Connect with others on the same journey – there are lots of supportive Facebook groups you can join where people share their stories, resources, and a laugh.
Remember, you have options! IVF has come a long way and is now more accessible and affordable than ever with private (e.g. Monash and Melbourne IVF) and public IVF clinics available in Melbourne (e.g. Adora Fertility, formerly Primary IVF).
Talk it out with someone you trust – sometimes just talking it out can make the world of difference. Bear in mind, your trusted person will try to alleviate your worries by offering advice or solutions, but if you just need them to sit and listen, let them know. If you want them to distract you, say so. Ask for what you need.
Let go of your expectations, “shoulds” and the comparing – Don’t compare yourself to the person who fell pregnant within their first month of trying. Mind you, this is quite unusual – 8 months is the average time it takes for a woman to conceive! Also, let go of all the “shoulds” you have (e.g. “I should be pregnant by now”). These thoughts are not helpful. If you find yourself doing this, kindly remind yourself that you’re doing your best and do something nice for yourself.
If you’ve been trying to fall pregnant for over a year, ask your GP to refer you to a specialist – Specialists can check if you are actually ovulating, if there are any medical issues which need addressing (e.g. PCOS, partner’s low sperm count), and guide you on the best way to move forward.

Remember, this is a journey, and your journey is unique. How you navigate your way through is totally up to you. If at any time on your journey you’d like some extra support, give our office a call. We’re always here to help.

About the author:

This blog was written by Laura Forlani, Director and Clinical Psychologist at Your Mind Matters.

Laura has experience helping adults overcome a wide variety of difficulties such as mood and anxiety disorders, problems arising due to changes in personal circumstances (e.g. family breakdown or a change in career) and has a special interest in helping clients on their journey to becoming parents.

Laura’s approach to therapy involves education, collaboration, and evidence-based interventions such as cognitive-behaviour therapy, skills training, and relaxation strategies.

Goal Setting

laura on 11/02/2019

Goal setting is the process of creating an action plan with the aim of motivating a person towards a goal. It is an important part of personal development. Every individual will endeavour to set goals for themselves at some point. The most popular goals are those which we call ‘New Year’s Resolutions’. This tradition focuses on setting goals towards changing an undesirable trait or behaviour, and therefore improve one’s life. This tradition of goal setting is likely so popular as people want to start the year anew. However, it doesn’t need to be the start of a new year for you to set some goals around important areas of your life.

Ever tried to set a goal for yourself and found you couldn’t follow through? Most will answer YES! A lack of success in goal setting doesn’t mean that we aren’t as capable as those who seem to achieve all the goals they set. It might just mean that the integral aspect of goal setting known as the action plan, has been missed, meaning that you haven’t thoroughly planned out your goal or thought about how you will go about achieving the goals you set. Often people will not achieve their goals because they are too broad and/or are not realistic given the circumstances. For example, one might set the goal ‘To lose weight’. This goal is very broad and doesn’t tell us any information about what needs to be done to achieve this goal and how we will know when the goal is achieved. So, let’s say the goal was to lose 20 kilograms. In and of itself, this is quite a lot of weight to lose, and the goal has been set quite high. Larger goals should be broken down into smaller, more achievable goals. While the goal to lose 20 kilograms is still there, the focus is on the short-term goal. These small goals lead to achieving the long-term goal. Here’s how it is done…

We can follow the SMART goal setting framework to help create an action plan for goal setting:

S = Specific: Goals should be well defined. Be specific about what you want to achieve.

M = Measurable: Ensure that you can measure the goal over time so you know how far away from completion it is.

A = Achievable: The goal needs to be attainable and one that can be reached successfully.

R = Realistic: The goal should be realistic given the current circumstance and availability of time, knowledge or resources.

T = Timely: Set enough time to complete the goal. Not setting enough time can impact on the overall success of the goal.

Using the SMART goals framework and the weight loss example mentioned above, here is our new SMART goal:

To lose 3 kilograms per month, for the next 7 months, by engaging in regular exercise (1-hour gym workout, 4 times per week) and sticking to an eating regime lower in carbohydrates.

Let’s look at how this goal fits within the SMART goal framework:

Specific & Achievable: We have specifically outlined what we want to achieve i.e. to lose 3 kilograms each month and have outlined how this will be achieved, i.e. by engaging in exercise and sticking to an eating regime
Measurable: We can measure progress towards this goal each month
Realistic: It is realistic given that the action plan involves healthy eating and exercise which we know aid in weight loss
Timely: We have set a time-limit of monthly review and want to have achieved the goal in 7 months.

When you follow the SMART goal setting framework, your chances of achieving your goals are a lot higher. Wishing you all the best of luck on your goal setting journey.

If you are finding it challenging to set personal goals and would like some support, why not give us a call? Our team of highly skilled and well-experienced Psychologists are here to help. Call us now and take that first step towards obtaining the life you deserve.

This blog was written by Maria Kampantais, psychologist at Your Mind Matters Psychology Services. She works with us 4 days per week (day and evening sessions) and is passionate about working with clients suffering from various anxiety disorders.

Incorporating relaxation into everyday life

laura on 12/11/2018

Many of us struggle to unwind and relax. We can often get caught up in the busy nature of life, that we forget to take time for ourselves and allow our body and mind to recover. Relaxation is a vital part of maintaining a good level of emotional wellbeing, reduction in blood pressure, increased energy levels and can reduce absenteeism from work, study, and susceptibility to the common cold.

When you think about ‘relaxation’ you may envision sitting or meditating for long periods of time. This can be a deterrent for some and lead to dread and avoidance. Spending as little as 10 minutes a day can be beneficial and is likely to be achievable for most individuals.

There are many forms of relaxation. Below are a few you may wish to try:

Breathing techniques

Diaphragmatic/deep breathing: sitting up straight, place one hand on your chest and the other hand on your abdomen. Take a slow deep breath, inhaling through the nose for approximately 4 seconds, hold that breath momentarily, then exhale slowly through your mouth for 6 seconds. Repeat for a count of 3. As you feel more comfortable with this technique, try to stay engaged in this breathing relaxation for longer periods of time.
Square/Box breathing: sitting up straight, inhale slowly and deeply through your nose for 4 seconds feeling the air completely fill your lungs and moving into the abdomen, hold that breath for four seconds, exhale slowly through your mouth for 4 seconds, pause for 4 seconds, and repeat.

Progressive muscle relaxation

This technique involves tensing and relaxing various muscles in the body. Starting with your feet, tense your toes for 5 seconds and then allow the muscles to relax for 10 seconds. Next tense your calves (being careful not to tense too much as this part of the body is susceptible to cramping!) for 5 seconds and then relax the muscles for 10 seconds. Continue to follow this process whilst you work through your body, from your thighs, hips, chest and stomach, shoulders, upper back, neck, arms and face. Follow the below link for a guided outline. https://www.cci.health.wa.gov.au/~/media/CCI/Mental%20Health%20Professionals/Panic/Panic%20-%20Information%20Sheets/Panic%20Information%20Sheet%20-%2005%20-%20Progressive%20Muscle%20Relaxation.pdf

Mindfulness

Mindfulness is noticing and being aware of the present moment. It’s about paying attention to our thoughts, feelings, and sensations in our body.

Sensory exercise

Take 30 seconds to focus on your breathing. You may wish to utilise one of the breathing techniques listed above.
Sight: look around and name 5 objects
Touch: look at and touch 4 different objects. Notice their texture, weight and temperature
Sound: notice 3 sounds
Smell: identify 2 smells, paying attention to the aroma
Taste: notice 1 thing you can taste.

Body scan

Close your eyes and gently bring your awareness to your breathing. Spend 30 seconds focusing on your breathing, not changing it in anyway, just noticing your natural breath and how your chest rises and falls with each breath you take.
If you notice your mind begins to wander and you start thinking of other things, remember that this is completely natural and okay. Just gently notice your thoughts, without getting caught up in them, and bring your awareness back to your breathing.
Begin the body scan by noticing your feet. Notice how your feet feel in your shoes and against the floor. Pay attention to all sensations such as temperature, pressure, tingling or weight.
Continue the body scan by noticing each part of your body; legs, hips, chest and stomach, shoulders, upper back, neck, arms and face.
Return your awareness to your breathing. Noticing your chest rising and falling, as you breathe in and out. Open your eyes.

*You may wish to do a variation of this exercise. Follow steps 1 and 2 as above, and when you reach step 3, as you begin to notice sensations in your body, imagine a warm glow of light. Starting at your toes, work your way up your body, imagining that this warm light radiates warmth and comfort.

Guided mindfulness meditation

Mindfulness apps are a great tool to utilise as they provide guided meditations you can engage in throughout the day. I recommend Smiling Mind. Why? Well it’s a free app, no ads, no junk emails/spam sent to your inbox, and offers ample meditation clips, starting from 1 minute! So, for those of you who are time poor, there is sure to be a guided meditation here for you. There are plenty of great apps out there, which require you to purchase the app or to subscribe, and it is totally up to you if you choose to look into these.

Mindful colouring

Mindful colouring is a great way to relax and unwind. Mindful colouring is not just about colouring in a picture or pattern, rather it is about paying attention and noticing the process of the colouring. Notice the feel of the marker or pencil in your hand. Pay attention to each stroke, the pressure you apply, the movement of your hand as you colour in the image, and the sound made as your marker/pencil touches the paper. Adult colouring books are available from local bookstores, department stores and your local supermarket may stock some. When searching for a mindful colouring book, go with the one whose patterns or images are most appealing to you.

Relaxation doesn’t always have to entail a process. It can also be seen as engaging in enjoyable activities such as having a bath, reading a book, or going for a walk. Try to do these activities mindfully, with openness and curiosity, paying attention to the present moment.

Remember, practice and consistency is key to establishing relaxation in your daily schedule!

About the Author:

Handy tips towards improved mental health in adolescents

laura on 18/10/2018

Adolescence is the peak age of onset for many mental health conditions, with half of all mental disorders usually starting by mid-teens. Despite the increased awareness of mental health issues through a number of initiatives, almost a quarter of Australian teenagers exhibit symptoms of mental illness.

How Adolescents Can Deal with Stress and Improve Mental Well-being.

If you’re an adolescent, or the parent of an adolescent who is struggling with mental health issues, here are some tips to work towards improved mental well-being:

Sleep

Getting sufficient amounts of good quality sleep is integral for mental health. Inadequate sleep has been linked to depression and substance abuse problems. Teens aged 14-17 require 8 to 10 hours of sleep a night, but it is common for this to not be attained due to school pressures, social life commitments and use of electronic devices.

To achieve better sleep habits, try developing an evening and bedtime routine, turning off all electronic devices at least half an hour before going to sleep, limiting caffeine after midday and trying to get some exercise and sunlight during the day.

Interpersonal relationships

Spending time with friends and family is a vital part of mental well-being. Regardless of how busy your study/work/social schedule is, make sure you make the time to be with people who elevate your mood.

Relationship breakdowns can trigger negative feelings and depressive symptoms, but these feelings should improve over time. It’s important to seek out the support of others during this time and avoid using drugs or alcohol to cope with the pain.

Diet

The food you eat has an impact on your mental as well as physical health. High sugar and fat diets have been linked with emotional and behavioural problems in young people and a may negatively affect mood, concentration and general mental health. Adolescence is also a peak time for developing eating disorders with most young people knowing someone who might have an eating disorder.

A healthy relationship with food is vital to reducing the risk of developing eating disorders, but also to prevent conditions such as obesity, which may result in low self-esteem and also physical implications.

Slowing down and relaxing

Slowing down your pace and mentally removing yourself from everyday worries can help you to deal with stress more easily and prevent you from becoming overwhelmed.

Deep breathing, mindfulness meditation, progressive muscle relaxation, creative visualisation and yoga, are all effective relaxation strategies which are simple to learn and readily accessible on the internet and through phone apps. A simple warm bath, time outdoors in nature, calming music or pursuing hobbies are all excellent distractors.

Substance avoidance

Alcohol and other drugs can briefly make you feel an improvement in your mood, but they can have detrimental impacts in the long run, particularly if there are pre-existing mental health issues.

Using drugs and alcohol as an attempt to self-medicate for depression, anxiety and other issues can increase risk of self-harm and also lead to more chronic substance use problems in the future.

Family and friends are a great source of support, but sometimes things can seem so overwhelming even for them. In those cases, seeking professional advice and support from a trained psychologist can assist young people and their families to work through their challenging situations.

If you or someone you know 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.

This blog was written by Lana Lubomirska, Psychologist at Your Mind Matters.

Lana is a warm, friendly and empathic practitioner with experience in working with children, adolescents and adults from different cultural and socioeconomic backgrounds.

Lana uses a variety of evidence-based therapies to support clients in addressing difficulties with anxiety, depression, relationship issues, friendship problems and educational stresses. These include Acceptance and Commitment Therapy, Cognitive Behaviour Therapy, Motivational Interviewing, Solution Focused Therapy and Mindfulness Techniques as well as elements of psychodynamic and play therapies.

Lana works with us 2 evenings per week.

References

Kessler, R. C., Amminger, G. P., Aguilar‐Gaxiola, S., Alonso, J., Lee, S. and Ustan, T. B (2007). Age of onset of mental disorders: A review of recent literature. Current Opinion in Psychiatry 20(4): 359–364.

Mission Australia’s 2016 Youth Survey Report

Mojtabai, R., Olfson, M., Han, B. (2016). National Trends in the Prevalence and Treatment of Depression in Adolescents and Young Adults. Paediatrics. Nov. http://pediatrics.aappublications.org/content/early/2016/11/10/peds.2016-1878

Overcoming Procrastination

laura on 30/07/2018

Procrastination is the term used to define the act of avoiding or putting something off. We can all relate to holding off on doing something. Putting a task off occasionally is not so much a problem, as when we begin to do this on a regular basis. For example, putting off your washing for a day or two isn’t likely to interfere significantly with your life, however when this is delayed for over a few weeks, this can be problematic. What can be challenging is breaking free of the procrastination cycle. There are many reasons why we procrastinate; the task may seem too overwhelming, boring or unpleasant. When we delay completing tasks, in the short-term we may feel relief, however in the long-term it may lead to feelings of shame, guilt or increased anxiety.

Tips for managing procrastination:

Notice your excuses or reasons for procrastinating. Does the task seem too big, time consuming or maybe you don’t have all the tools you need to complete it? Write down a list of reasons for putting off the task, and next to each write down a pro and con. If there are certain things you need to put in place first, also write these down along with a strategy you could implement to achieve this. This can help you to sift through the barriers to completing the task and assist you to come up with some solutions. Try working on aspects of the task that you already have the tools for first.
Set SMART goals. SMART goals are those that are Specific, Measurable, Achievable, Realistic and Timely. When setting goals, it helps to know exactly what it is that you want to achieve and be able to measure that you are achieving this goal. For example, say you wanted to sort through your clothes and potentially update your wardrobe. Instead of titling the goal as ‘To sort my clothes’, try setting a SMART goal such as ‘To sort one drawer per day, for the next week’. This is a SMART goal because it is specific (sort one drawer per day), measurable (each day you can measure that you have sorted one drawer), achievable and realistic (as this is something you are likely to be able to achieve and is realistic given the task) and timely (you have set the time limit of one week).
Use lists. Write a list of the things that need to be accomplished, then prioritise the items on the list from most to least important, for example use a 1 – 10 numbering system. Then compose a list for each day, trying to keep the number of items to a minimum. Looking at a lengthy list of things to do can be overwhelming. As you complete each task, tick it off, this helps you see what you accomplished each day.
Build momentum. Prior to starting the task you have been delaying, try to build momentum by engaging in an enjoyable activity first and then moving straight onto the task you have been putting off. For example, read a chapter of your favourite book or scroll through social media. Make sure to set a time limit for the enjoyable activity such as 10-15 minutes, and try set an alarm so that you don’t get caught in the cycle of procrastination.
Pick the right time and space. Is there a time of day in which you feel most productive? Arrange to complete the task at the time of day when you are feeling most rested and energised. Consider if there is a place where you are the most productive. This may be at home, in a specific room or even outside. For assignments, consider visiting the local library for a change of environment.
Minimise distractions. Think about ways in which you procrastinate. Do you watch television or scroll through your Facebook news feed? Try and reduce the likelihood of distractions. This may include turning off your mobile phone, iPad/tablet, computer and/or television.
Just five-minutes approach. Plan to spend five minutes completing the task you have been postponing. Once you have spent five minutes, evaluate how you are feeling and if you can spend another five minutes, keep working on the task. Otherwise you can always move on to something else. Usually getting started is the hardest, so when you spend a little time working on something you can build the momentum to keep going.
Stick to time limits. Decide on a specific time to spend on a task, for example 20 minutes, and just do that. If you know that you will expect yourself to do more once the time is up, that may stop you from getting started in the first place.
Worst-first approach. Often, we have a few things we need to get done. Try to complete the task you find most daunting first and get it out of the way.
Use a schedule, diary or planner. Schedule in times to complete tasks throughout the week. Make sure to give yourself breaks and not plan too much in the same day.
Break tasks into smaller more manageable components. This can be particularly helpful with bigger jobs that are time consuming. For example, if you have an assignment you need to complete break this down into small steps. Firstly, you could plan to research articles or resources for the assignment, next you could organise a time to read through your research, write dot points about the research and then plan to start the body of the assignment, followed by the conclusion and introduction.
Use reminders to trigger your memory that something needs to be done. This can be either on your phone (alerts), notes/post-its on the fridge or other places you will be likely to see the reminders.
Remember and do. When you remember you forgot to do a task, get started on it immediately or write a note for yourself as soon as you remember so you don’t forget to complete the task. This technique can work well for scheduling appointments.
Rather than using enjoyable activities to procrastinate about completing a task, use these as rewards. Reward yourself when you have done what you planned to do. For example, you could surf the internet, play your favourite video game, call a friend, or watch some television.
Seek help or support from others. Ask assistance from others (e.g. family or friends) if you get stuck. Even telling another person that you are planning to work on something you have been postponing can help you to become more accountable.
Monitor your self-talk. Notice what you are saying to yourself about the task at hand. Our self-talk can at times act as a road block to getting things done, especially when the thoughts are unhelpful. Look out for “I can’t…” and “I should…” self-talk and try to turn this into something more helpful such as “I choose to…”.

Be patient with yourself. It takes time to overcome the habit of procrastination. Once you have identified which strategies work best for you, attempt to implement them as often as possible. Congratulate yourself on the small gains, as those achievements, however small, add up to big gains in the long run.

If you’d like to read more on ways to manage procrastination, we recommend this book: Eat That Frog 21 Great Ways to Stop Procrastinating and Get More Done in Less Time.

If you would like some support with overcoming procrastination, why not give us a call today? Our team of highly skilled and well-experienced Psychologists are here to help.

Knowing when to seek help

laura on 29/06/2018

Most of us experience stress at some point in our life and some experience other mental health issues during their lifetime. So when do you know you might need to find some help for a mental health issue? Stigma has long been a barrier, but now more and more people readily access therapy and discuss mental health. Everybody feels down or sad at times, but it’s important to be able to recognize when a mood or behavioral change has become more than a temporary thing. Some of the signs that may indicate that it’s time to seek support may include but not limited to:

Unusual changes in mood, sometimes those changes include more than just your mood, such as, crying frequently without knowing why, having anger outbursts at others for no apparent reason, and feeling anxious in situations that are usually considered non-threatening.
Changes in the way we cope with life’s pressures can be an indicator.
Grief: Loss of a loved one, a divorce, relationship breakdown, or loss of employment can be a long and difficult process to endure. While not everyone needs counselling during these times, consulting an expert is not a sign of weakness especially if you’ve experienced multiple losses in a short period of time.
Sometimes a significant or traumatic event in your life can cause physical and emotional problems. It can be an event that has happened recently or something that happened a long time ago. If you have a history of abuse, neglect or other trauma that you haven’t fully dealt with, or if you find that it impacts your functioning, it’s probably time to seek support.

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.

This blog was written by Aanchal Sood, Psychologist at Your Mind Matters.

Aanchal completed studies in psychopharmacology and psychology in England, and is fluent in both Hindi and Punjabi.

Aanchal has experience assisting adolescents, adults and couples to address a variety of difficulties including anxiety and mood disorders, grief and loss, trauma and stress related disorders, adjustment issues (e.g. cultural adjustment), sleep difficulties, relationship difficulties, schizophrenia spectrum and other psychotic disorders, obsessive compulsive and related disorders.

Aanchal works with us 1-2 evenings per week.

Quick Self-Care Tools for Parents

laura on 04/06/2018

Having worked with children with a range of varying needs, one thing I have noticed is that parents often forget to take care of themselves as they prioritise their children’s needs over theirs.

It’s important that parents care for themselves – first, for their own well-being, but also because any effort they put into self-care also has huge payoffs for their children. When parents “fill their own cups”, they have more patience, energy, and passion to spread to their family.

The following are a list of some Self-Care Tools that parents may wish to consider

Write in a journal. Notice your thoughts and feelings and spend some time, anywhere from 5 minutes to an hour, writing. This can help with managing your emotions, particularly on those difficult days.
Listen to some uplifting music whether you are sitting on the couch relaxing or busy working on household duties.
Make yourself a soothing drink like a cup of tea, hot chocolate, or brew some coffee – and sip it slowly and savour the whole cup.
Schedule at least 1 uninterrupted hour per week for you to spend with a friend or loved one, this could include going out for brunch or dinner, talking on the phone, out for a walk or spending some time getting pampered like getting a massage or your nails done. Socializing and being around friends can be extremely beneficial.
Write down 3 things that are causing you stress or are bothersome. Problem-solve one solution for each of these that may help to relieve your stress.
Reach out to a friend or loved when you are having a difficult day. Whether it be to ask for advice, support, or just a listening ear.
Go for a walk, preferably somewhere serene, like a park or nature reserve.
Do a short meditation by closing your eyes, breathing deeply, and focusing on your breath. Sometimes a mantra can help, like “All sounds return to the breath, all thoughts return to the breath, all distractions return to the breath”. Try the Smiling Mind app.
Do a single tiny household chore that’s been bothering you – empty one drawer, give away one bag of clothes, or clean one shelf of your fridge. Pat yourself on the back for completing it.
Let yourself be blue for a bit. Cuddle under a blanket, play sad bluesy music, eat chocolate ice cream, or cry.
Follow the “rule of three”: always be consciously aware of 3 things that you’re looking forward to.
Write down one goal or intention you have for the week and post it on your fridge. Take everything else (like magnets, pictures, art projects, to-do lists, etc.) off your fridge.
Go somewhere local that you’ve never been before – a new nature reserve, a new park, a new beach, a different library, a conservatory, etc.
Think of one way you compare yourself to others and feel bad about it – remind yourself that you rarely see the hard parts of people’s lives because they purposely hide them or keep them private.

For more ideas and to check out the inspiration for this blog, head to https://www.psychologytoday.com/au/blog/joyful-parenting/201708/25-simple-self-care-tools-parents.

This blog was written by Dr Aiyuen (Shannon) Choong, Psychologist at Your Mind Matters. Aiyuen is fluent in English and Mandarin, and is passionate about working with children from preschool years through to adolescence.

To learn more about Aiyuen, click here.