Medicare Funded Online Counselling (Telehealth)

DID YOU KNOW….?

As of 1st November 2017, Psychologists will be able to provide video counselling to patients in rural and remote areas of Australia. These sessions will be subsidised by Medicare under a Mental Health Care Plan (Better Access).

What is considered rural and remote? This will be based on the Modified Monash Model (MMM), with people residing in regions MMM 4 to MMM 7 being eligible for telepsychology. A map of Australia with the MMM categories is available on the DoctorConnect website.

How many sessions can be used via telehealth? Up to 7 of the 10 regular Better Access items can be delivered via telehealth to eligible patients. At least 1 of the first 4 consultations must be delivered face-to-face.

How is telehealth being delivered? The telepsychology consultation must have a video and audio link between the provider and the patient. The Government will not mandate the exact type of video conferencing technology that can be used to deliver telepsychology. However, providers will have to use technology that ensures quality, privacy, and security; that is, it must:
-Provide sufficient video quality to facilitate effective service delivery
-Meet the privacy requirements for health information, and
-Adhere to the applicable laws for security and privacy.

Do referring Practitioners need to use different MBS item numbers? Medical Practitioners will continue to use the same Mental Health Care Plan item numbers.

If you have any questions about our services, please call us on (03) 9809 5947.

Getting a better night’s sleep

Sleep is an important part of our well-being. Just ask a shift worker, a new mother, emergency service employees, a student studying for an exam,  people who travel overseas for work… being tired and exhausted doesn’t feel good.

Sleep can affect:

  • How we feel
  • How we meet the demands of the day
  • How well we manage stress
  • Our body’s ability to rest and recover
  • Our ability to think, plan, concentrate, and focus
  • Our alertness and energy levels

What can impact on sleep?

Those experiencing anxiety or/and depression may find sleeping difficult, or perhaps the quality of sleep has changed. Racing thoughts and finding it hard to relax are often reported by people with anxiety.

Some health conditions can impact on sleep quality, such as sleep apnoea and snoring.  People with chronic pain may also find sleep difficult.  Pregnant women often experience difficulty with remaining asleep.

Lifestyle factors can also impact on sleep and sleep quality by effecting the body’s natural wake and sleep cycles, such as using electronic devises (including gaming) before bed, eating shortly before bedtime, consuming alcohol and caffeine, and exercising late in the evening.

Jet lag occurs when we travel to different time zones. The body generally adjusts but can take a few days.

What is your current bedtime routine? What could be impacting on your sleep?

 

How much sleep do I need?

Everyone needs slightly different amount of sleep. Children and adolescents often need more sleep than adults. Healthy adults need on average 8 hours of sleep, but some people can be alert with 6 hours of sleep while others need 10 hours.

Working out how much sleep you need to feel good, alert and focused is a good place to start.

 

How to get more sleep

Make sleep a priority.  Just as a healthy diet and being active is important, so too is sleep.  Some tips to help with getting to sleep and staying asleep include:

  • Making bed time a priority- try to set a consistent bed time every night
  • Wake up the same time every morning- this helps your body to get in a good sleep cycle.
  • Get in touch with your body’s sleepy signs- ignoring when you are feeling tired may mean you go to sleep when your body isn’t tired.
  • Don’t use electronic devises within 1-2 hours of bedtime. If you need to use them, look at removing the blue light (some phones and devices have this function, or you may need to install an application)
  • Limit alcohol consumption within 2 hours of bedtime. Alcohol may relax you but your body has to work hard to metabolize it and often causes people to wake up and not fall into deep sleep.
  • Create an inviting sleep environment: not too warm or cold, dark, no or little noise, and a place that you feel comfortable to sleep in.
  • Try not to be highly active within the two-four hours before bed time so your body can relax
  • Dim lights and do more relaxing activities in the evening – limit brain stimulation
  • Drink a relaxing herbal tea or warm milk
  • Napping isn’t usually recommended as it can effect feeling tired in the evening. However, for new mothers, napping is encouraged as some sleep is better than none. Short sleeps are also encouraged if you feel fatigued while driving.

Are there any changes you could make to improve your sleep?

 

What can I do if I find relaxing and falling asleep difficult?

A range of factors can impact on being able to relax, which is required to be able to fall asleep.  If you have been finding it difficult to fall asleep, it is normal to feel anxious and not look forward to bedtime.  Creating a soothing bedtime routine can be helpful.  Some additional tips can include:

  • Doing some guided mindfulness exercises in beds. There are a number of apps that can be useful, such as Smiling Mind and Headspace. There are also many guided mindfulness tracks and relaxation music on YouTube and Spotify. Have some fun exploring and trying different tracks you like.
  • Create a bedtime routine that is calming and one you look forward to. For example, have a bath with some relaxing essential oils, such as lavender. Visit a good health food store for advice. Many emergency service workers on shift work have very warm showers just before bed to encourage the body to cool down which helps to drift off to sleep.
  • If after 20 mins you can’t fall asleep, get out of bed and do something quiet and calming, in a dark/dim room and then try again when you feel sleepy. Or, listen to the guided mindfulness track or relaxing music again.
  • Keep a notepad or journal near your bed and write worries or things you have to remember to do the next day. Writing them down helps to stop the thoughts from running through your mind, allowing you to relax.

 

Should I see my doctor?

It is always a good idea to speak to you doctor about the difficulties you are experiencing with falling and staying asleep, and if you are waking not feeling well rested and still very tired. Some medications cause sleep to be disturbed. There may also be a biological reason that can be managed.  Doctors may prescribed medication to assist with sleep, such as Melatonin that can help with helping the body to get back into a good wake/sleep cycle.  Sleeping tablets may be prescribed for short term assistance, but long term use is not usually advised.

 

How can your psychologist help?

A thorough assessment will be conducted and you may be asked to keep a sleep diary for a week. Using a range of techniques, such as CBT and ACT, your psychologist can assist with developing strategies you can use to help with relaxation and sleepiness, managing anxious thoughts and developing a bed time routine that suits you.

Want to talk to us about getting a better night’s sleep?

Call us on (03) 9809-5947, or send us an email: admin@yourmindmatters.net.au

This post was written by Anita Missiha, Psychologist.

Anita recently completed her post graduated studies in Psychology after working in the training and education industry.

Anita has experience working with students in school settings, and also works with adults.

What can you expect when you visit a Psychologist at Your Mind Matters Psychology Services?

Coming to see a Psychologist can be rather daunting. Who wakes up in the morning and says, “I’d love to chat to a complete stranger about my deepest fears, thoughts, and feelings, and see what they think?”  We understand that the idea of speaking with someone about your worries opens the floodgates to “what if…?” thoughts, such as “what if they think I’m crazy?” or “what if they can’t help me?”  Makes your anxiety go up just thinking about it, right?

But what if I were to tell you that we absolutely DO NOT think this way? After all, we went to university for a minimum of 6 years to help you, and it is honestly an absolute privilege. We are not here to judge you, we are here to share your hardships and difficulties, and help you navigate your way through them.

So, how does someone become a client of ours? Often it all starts by a) Googling us, or b) speaking to your GP. Clients with a referral from a GP often access a Medicare rebate, which will subsidise counselling, but you can still come in without a referral. Bear in mind, you can always book in with us, then go to your GP and request a referral to us specifically. The order of events doesn’t really matter.

When you call us, you can expect to speak with an Administration Assistant. They will speak with you about our team members and work with you to determine who may be the best Psychologist to support you as we all have different areas of interest and skills. Admin will ask for some details, such as your name, email (so we can email you our location map and information about the Psychologist you’ll be working with), and mobile number, so we can text (sms) you an appointment reminder or call if we need to.

On the day of your initial appointment, please come in 10 minutes to complete some paperwork if you haven’t already done this using our online forms. If you have a referral, Admin will also collect this so we can rebate any Medicare benefits immediately following your appointment. This saves you from having to go to Medicare.

When it’s time to start, your Psychologist will come to reception, introduce themselves, and walk you to their consulting room. Our rooms have large armchairs and couches, and we encourage you to get comfortable. You can put your feet up, lie down, sit up, or snuggle up in a blanket. Whatever works for you. If your appointment is via Telehealth, your Psychologist will email you a link which you need to click at the start of your appointment – super easy!

During the initial consultation, your Psychologist will discuss with you some of the fundamentals around privacy and confidentiality, house rules (e.g. sessions are 50 minutes in duration, where the toilets are located), and general policies (e.g. our cancellation policy, which you will also see when you fill out your initial paperwork). This spiel takes about 2 minutes.

Then it’s over to you! We typically ask something along the lines of “What has brought you here today?” The first session with a Psychologist is usually information gathering. We want to know about your circumstances, what is and isn’t working for you, and what you want to achieve throughout counselling. This allows us to start formulating and create a treatment plan aimed at helping you achieve your goals.

If your appointment is in the office, at the end of the session, your Psychologist will walk you back to reception to complete a handover with our Admin team. If your appointment is via Telehealth, your Psychologist will email Admin our handover immediately, so that when you call to give payment a few minutes later, they already know if/when to rebook (if you haven’t already done so) and if they need to process a Medicare rebate for you.

Most of the time, our clients finish their session feeling much better than they did the previous hour (it’s called “therapy” for a reason!), and feel right at home in our clinic. They tend to waltz into the clinic for subsequent sessions because those initial feelings of anxiety about seeing a Psychologist are no longer present, which we love to see!

I hope this has been helpful, we really are here to support you and we want you to feel at home here.

We hope to see you soon!

Laura Forlani 

Director and Clinical Psychologist at YMM. 


Quality Counselling and Assessment Services

~Support to help you thrive~

World Suicide Prevention Day

World Suicide Prevention Day

10th September 2016

The World Health Organization estimates that over 800,000 people in the world die by suicide each year – that’s one person every 40 seconds. 

Facts about suicide in Australia

  • Suicide is the leading cause of death for men and women between the ages of 15-44
  • The population death rates are around 10/100,000 people every year
  • Annual number of deaths by suicide in Australia is around 2,500 each year
  • 65,000 plan or attempt to take their life each year
  • 400,000 people think about taking their life each year
  • The Global Burden of Disease Report cited 36 million years of healthy life were lost as a result of suicide in 2010

The tragic ripple effect means that there are many, many more people who have been bereaved by suicide or have been close to someone who have tried to take his or her own life, as well as those struggling to manage suicidal ideation.

World Suicide Prevention Day events occurred in local communities across Australia. Check out the Events page to see what’s happened near you. To find out about events planned across the globe, go to the International Association for Suicide Prevention (IASP) page: http://wspd.org.au/events/

 

IF YOU NEED HELP

Getting through difficulties on your own can be difficult. Talk to friends, family, your doctor, other health professionals or a telephone helpline about your substance use. The following will provide help and assistants and point you in the right direction if you need further help.

  • Suicide Call BACK 1300 659 467, support if you, or someone you know, is feeling suicidal.
  • Kids Help Line (age 2-5) 1800 551 800, to talk to someone about anything that’s going on in life.
  • Life Line 13 11 14, support and advise in as personal crisis.

 

Coping with Bereavement

Bereavement affects people in different ways. There’s no right or wrong way to feel.

Experts generally accept that people usually move through four stages of bereavement: 

  • accepting that your loss is real
  • experiencing the pain of grief
  • adjusting to life without the person who has died 
  • putting less emotional energy into grieving and putting it into something new (in other words, moving on)

You may go through stages, but you won’t necessarily move smoothly from one to the next. You may even get stuck at a stage. Your grief might feel chaotic and out of control, but these feelings will eventually become less intense….with time How long you ask? Good question, and there is no answer; grief is experienced differently among individuals, and unique to each loss.  

You might feel:

  • Shock and numbness (this is usually the first reaction to the death, and people often speak of being in a daze)
  • Overwhelming sadness, with lots of crying
  • Tiredness or exhaustion
  • Anger, for example towards the person who died, their illness or God
  • Guilt, for example guilt about feeling angry, about something you said or didn’t say, or about not being able to stop your loved one dying
  • Some people become forgetful and less able to concentrate.

Coping with grief

We all cope with grief differently, and what is helpful varies from person to person. You may try: 

  • Talking and sharing your feelings with someone is often the most helpful thing you can do. You may speak with friends, family, colleagues, or a healthcare professional (e.g. psychologist, psychiatrist, GP). 
  • For some people, relying on family and friends is the best way to cope, But if you don’t feel you can talk to them much (perhaps you aren’t close, or they’re grieving too), you may benefit from engaging in self-care activities. These may include: exercise, pampering, going for a long walk, visiting a much-loved place, reading a book, walking the dog. Self-care is all about you, and doing what you enjoy or find relaxing. 
  • If distraction works well for you, get busy and productive!

If you’re out of ideas for self-care, head here: http://elishagoldstein.com/assets/183-pleasurable-activities-to-choose-from.pdf

Most importantly, be patient and compassionate, with yourself and others.  

If you are having trouble with a loss, give our team a call and arrange a consultation with one of our psychologists. 

 

Overcome Mental Exhaustion

5 Ways to Overcome Mental Exhaustion

Feel like you’re at the end of your tether? 
Here are 5 simple tips to recharge mentally that don’t require much of a commitment of energy you don’t have.

Tip 1- Spot small opportunities to rest your mind. I know we are all encouraged to multitask, and often do so while waiting (e.g. replying to work emails while waiting in a queue at the supermarket), however, this creates brain overload. Instead of multitasking while waiting, why not use this time to engage in some mindful breathing?

Tip 2. Reduce excess sensory input, or go mono-sensory. We live in a world that is full of sensory input, which takes a lot to process. To give your mind a break, try to eliminate excess sensory input. This may involve closing your eyes, or turning off the tv when you’re not actively watching in. Alternatively, tune in to one sensation e.g. close your eyes and focus on all the sounds around you. Listen for sounds close to you, then expand your awareness to sounds further and further away from you.

Tip 3. Give yourself permission to relax. I know you always have something you could or should be doing (and I use that term loosely as “should is a bit of a dirty word in my books), however, if you find yourself relaxing, ENJOY IT. No need to feel guilty, your self-care is equally important as the million other things that you could be doing.

Tip 4. Stop being unrealistic about how much you can get done.  Have you noticed how hard it is to get to the bottom of our “do to” list? That’s because the goals is a moving target!  Instead, be honest with yourself – what is realistic? What would you expect someone else to be able to achieve?

Tip 5. Prioritize the types of work that are an investment. Some efforts pay dividends well beyond the initial effort you put in. For example, as a Psychologist, we write many, many reports. So spending a few hour or even days creating a user friendly template significantly reduces the time spent later on down the track. Another example is spending time on the weekend to plan your meals for the week or even prepare them in advance. If you prioritise these tasks, you’ll set yourself up to have more spare mental and physical energy over time.

For more information, read the original article at: https://www.psychologytoday.com/blog/in-practice/201604/5-ways-overcome-mental-exhaustion?platform=hootsuite

Work-life balance

In this day and age, it can often become difficult to maintain a healthy work -life balance. With the increasing demands of work, the boundaries between work and home can easily become blurred. An imbalance in work life and personal life can lead to increased stress levels. There can be several devastating consequences to poor work-life balance:

  • Fatigue: can greatly affect concentration levels and your ability to work productively. This in turn can lead to costly mistakes at work.
  • Poor health: stress can take its toll on the immune system and potentially worsen symptoms of medical conditions. Additionally, stress puts you at risk of alcohol and substance abuse.
  • Lost time with family and friends: blurred boundaries between work and home life can result in missing out on time with family and friends, and potentially damage interpersonal relationships.
  • Increased expectations: working too many hours can lead to increased expectations at work and you may be given more responsibilities which can result in additional challenges.

 

Setting time limits and self-care activities are essential in establishing a healthy work-life balance.

Track and manage your time: be mindful of your daily tasks including work and personal obligations. Ensure to set aside time in your day to engage in both work and personal activities, making sure to stick to allocated times. It is important to remember that activities that are meaningful to you are included in your day.

Compile a list of to-do activities: make a list of work-related and personal activities. Ensure to keep these lists separate, i.e. one list for work-related tasks and a separate list for personal tasks. Prioritise tasks in order of importance.

Use a calendar or planner: you may wish to use a calendar or planner to help you keep on top of upcoming events. This helps to keep you focused on the task at hand and you are prepared for what each day has in store.

Learn to say “no”: whether it is a colleague asking you to take on another project (not one of your own) or your child’s teacher asking you to be more involved in the school, remember it is okay to respectfully say “no”. We can often take on additional tasks out of guilt or a feeling of obligation. When we are not able to say “no” to others, we can soon put ourselves in a position where we take on too much and can become overwhelmed which can lead to reduced productivity.

Leave work at work: with such advances in technology, we now have the ability to access work from home which can quickly lead to blurred boundaries between work and personal life. Make a conscious effort to separate work time from personal time. Unless you are working on a deadline, avoid checking your emails once you leave the office or taking work home.

 

Caring for yourself (self-care)

Eat a healthy diet: include fresh fruit, vegetables and lean protein into your diet, to enhance your ability to retain information.

Get enough sleep: lack of sleep can lead to increased stress and poor concentration levels. Ensure you are getting enough sleep to help you function efficiently. The amount of sleep varies between each individual, but aim for a minimum of seven hours. It is important to establish a healthy sleep routine to prepare your mind and body for sleep. Avoid using electronic devices such as mobile phones and tablets just before bedtime. The light emitted by these devices decreases melatonin levels, the hormone associated with sleep.

Make time for enjoyable activities and relaxation: set aside time each day (at least 30 minutes) to engage in activities you enjoy such as reading, walking, and spending time with family and friends.

 

 

This blog was written by Maria Kampantais, Your Mind Matters Psychologist

To read the full article, visit http://www.mayoclinic.org/healthy-lifestyle/adult- health/in-depth/work-life- balance/art-20048134?pg=2