How a Psychologist Can Help You Manage Anxiety

Did you know that anxiety disorders affect hundreds of millions of people worldwide, making them the most common mental health issue?

Everyone feels anxious from time to time, but for people with anxiety disorders, fear and worry can become overwhelming and constant. These intense feelings often come with physical tension and other symptoms that impact behaviour and thinking.

Psychologists play a crucial role in helping individuals manage their anxiety by understanding these disorders, providing effective treatments, and teaching useful coping strategies.

Understanding Anxiety Disorders

Anxiety disorders encompass a range of conditions, each with unique characteristics:

• Generalized Anxiety Disorder (GAD): Constant and excessive worry about everyday activities or events.

• Panic Disorder: Sudden panic attacks and a fear of persistent panic attacks.

• Social Anxiety Disorder: Intense fear and worry about social situations, fearing embarrassment, humiliation, or rejection.

• Agoraphobia: Excessive fear and avoidance of situations where one might panic or feel trapped, helpless, or embarrassed.

• Separation Anxiety Disorder: Excessive fear or worry about being away from people one is very close to.

• Specific Phobias: Strong, irrational fears of specific things or situations, leading to significant avoidance and distress.

• Selective Mutism: Consistent inability to speak in certain social situations, despite being able to speak comfortably in others.

Treatment Methods for Anxiety

Psychologists use a range of methods to treat anxiety. They will spend time getting to know your unique situation and work with you to find the best ways to improve your anxiety over several sessions. Their methods will be based on how your anxiety began, what triggers it, and how it impacts your life. Some common approaches include:

Cognitive Behavioural Therapy (CBT)

CBT is a type of short-term therapy that helps people understand how their thoughts influence their feelings and actions. CBT includes a number of strategies to manage anxiety:

• Psychoeducation: Learning about anxiety and how to monitor your symptoms.

• Cognitive Restructuring: Challenging negative thoughts and developing more helpful thinking patterns.

• Problem-Solving: Talking through and tackling daily problems to build confidence and reduce anxiety.

• Exposure Therapy: Gradually facing specific fears to reduce the anxious response over time.

• Relaxation Techniques: Practices like mindfulness, meditation, or muscle relaxation to reduce anxiety.

Acceptance and Commitment Therapy (ACT)

ACT helps people recognize and accept their feelings instead of trying to ignore or fight them. You will learn that emotions are normal responses to life's ups and downs and that these feelings shouldn't stop you from achieving your goals. By understanding this, you can accept your struggles and commit to personal growth, finding resilience to make positive changes in your life.

Coping Mechanisms for Anxiety

Psychologists teach people different ways to cope with anxiety in their everyday lives:

Relaxation and Thinking Strategies

• Deep breathing: Taking a moment to breathe deeply can help your body relax and let go of stress. 

• Thought journaling: Writing down what makes you anxious can help you recognize patterns and triggers. 

• Positive self-talk: Speaking to yourself in a kind manner and being less critical of yourself can lift your spirits.

Lifestyle Changes

Psychologists can also assist you with making some changes in your routine to help reduce anxiety: 

• Getting regular exercise 

• Cutting back on alcohol and caffeine 

• Setting aside time for activities you enjoy 

• Improving time management

• Prioritizing sleep and creating a good sleep routine

Anxiety can be overwhelming, but with the help of a psychologist, you can learn to manage your symptoms and improve your quality of life. Through various treatment methods, understanding different anxiety disorders, and employing effective coping mechanisms, psychologists provide valuable support to those struggling with anxiety. If you or someone you know is dealing with anxiety, seeking help from a qualified psychologist can be a crucial step toward recovery.

Don't let anxiety control your life. Reach out to our experienced psychologists at PsychWest today to start your journey toward recovery.

How Mental Health and Social Relationships Shape Each Other

Friendships and partnerships provide a foundation of support, security and solidarity.

They can also help you to explore your own beliefs, and provide an outlet to share your feelings. Whether with family, friends, or partners, the quality of your connections can significantly influence your emotional and psychological well-being. Healthy relationships provide support, reduce stress, and contribute to a sense of belonging and purpose.

How Does Mental Health Affects Relationships?

Mental health issues can profoundly impact family dynamics. Depression, anxiety, and other mental health disorders may lead to withdrawal, irritability, or communication breakdowns. This can strain relationships, causing misunderstandings and conflicts. Mental health challenges often affect social interactions and friendships.

People experiencing mental illness may avoid social activities, leading to isolation and a lack of support. This withdrawal can create a vicious cycle, where loneliness exacerbates mental health issues.

Difficulties with emotional regulation can intensify challenges in relationships and people may become co-dependent on their social supports as they rely solely on them. This can cause friction in a relationship, and may push people away.

Therefore, it is important to find the balance so that one can seek support while maintaining a healthy level of independence.

When you achieve this balance, you can focus on building strong relationships and enjoying quality time with your friends.

Families and friends can support mental health by fostering open communication, showing empathy, and encouraging professional help when needed.

How to Build and Maintain Positive Relationships

Open and honest communication is the foundation of any healthy relationship. Sharing thoughts and feelings helps to build trust and understanding. Communicating boundaries helps to let others know how you would like to be treated.

Showing empathy and understanding towards others' experiences fosters deeper connections and mutual support. Empathy helps to affirm emotional responses and set a foundation for compassion.

Acting on compassion demonstrates that you care for someone and have their back. Genuinely offering support and being open to working together strengthens relationships and fosters a sense of solidarity.

Respecting each other’s boundaries is crucial for maintaining a healthy relationship. It ensures that both parties feel safe and respected. While building trust and security, it allows people to embrace their individual needs.

Being Your Own Friend: The Role of Self-Compassion in Mental Health

While positive relationships with others are vital, the relationship you have with yourself is equally important. Being your own friend means practicing self-compassion, which involves treating yourself with the same kindness and understanding that you would offer a close friend.

Self-compassion promotes emotional resilience and provides a basis from which you can understand your boundaries and communication needs. By recognising your own worth and accepting your imperfections, you can better manage stress and enhance your overall mental health.

Cultivating self-compassion not only improves your relationship with yourself but also sets the foundation for healthier interactions with others.

Putting It All Together

Positive relationships are essential for good mental health, providing support, reducing stress, and contributing to overall well-being.

Family dynamics and friendships can be significantly impacted by mental health issues, leading to conflict, while social life can suffer from isolation. However, healthy relationships characterized by trust, respect, and communication lead to better mental health outcomes.

Equally important is the relationship with oneself. Practicing self-compassion allows you to be gentle with yourself and extend that grace to others.

By nurturing relationships with family, friends, partners, and yourself, you create a supportive environment that promotes mental health and resilience, enhancing your overall quality of life.

If you struggle with establishing and maintaining boundaries, reaching out socially, or showing yourself compassion, therapists at PsychWest can work with you through these challenges. Book with us today.

Dealing with Family Problems

Family connection is important for the development of identity and security and ideally it can provide a sense of belonging, support and love. However, within the intricate network of family relationships, conflicts and issues can arise, testing the strength and durability of these bonds. From disagreements over finances to feeling unsupported with major life decisions, every family has its challenges.

In this blog, we delve deeply into the layers of family issues and conflicts, exploring their impact on individuals and the family unit as a whole and discuss how therapists can facilitate conflict resolution.

Common Family Issues and Conflicts

Families can face a range of conflicts, stemming from a variety of situations and causing a myriad of tensions within the family unit.

• Financial stress can lead to debates over spending habits and priorities, intensifying anxieties about the stability of living conditions for everyone involved.

• While sibling rivalry is a common occurrence, it can escalate into serious contention as siblings vie for affection, attention, and resources within the family unit.

• Separation or divorce can exacerbate feelings of abandonment or rejection, often leading to division within the family, particularly when navigating complex custody arrangements.

• Disagreements in parenting styles or approaches may strain relationships between family members.

• Some individuals may face stigmatization of their mental illness or neurodevelopmental conditions when discussing it with their family, which can hinder access to treatment.

• Conflict may emerge from incongruence between an individual's choices or identity and the expectations or beliefs held by the family.

• Crucially, communication breakdowns fuel issues such as feeling invalidated or unheard, impeding the expression of needs.

• Some families grapple with establishing and maintaining personal boundaries, further complicating family dynamics.

How Can Therapists Help?

Therapists can help families by using a wide range of evidence-based approaches to navigate and resolve conflicts by facilitating open communication and constructive dialogue. This allows therapists to offer guidance and their interpretation of underlying issues.

Ultimately, they aim to help family members identify and understand their emotions, attitudes and behavioural patterns, empowering them to develop healthier processes and communication skills.

Seeking professional help is crucial as therapists bring expertise, neutrality and an external perspective to the therapeutic process, allowing families to explore sensitive topics without fear of judgment or bias. Additionally, therapists can offer insights and strategies tailored to each family's unique circumstances, helping them to break free from destructive patterns and build stronger, more resilient relationships.

What Does Family Therapy Look Like?

In a family therapy session, the therapist creates a safe space for open communication among family members. They facilitate discussions, mediate conflicts and encourage families to conceptualise alternative ways to navigate conflict. The therapist guides family members in understanding each other’s perspectives to resolve disagreements constructively. Ultimately, the therapist assists the family in developing better communication patterns, fostering stronger relationships and breaking cycles that hinder connection.

Finding the Right Therapist

When seeking support for family conflicts, it is important to find a therapist who is experienced in family therapy and has knowledge surrounding your area of conflict. Finding a comfortable and supportive therapist who understands your family dynamics is essential. Take the time to research different therapists in your area, considering their background and approaches to find the right fit for your family.

While family issues and conflicts are a natural part of the human experience, they don’t have to define your relationships. Seeking professional help from therapists who are skilled  in family therapy can be instrumental in navigating and resolving these challenges. Whether it’s communication problems, parenting disagreements, or financial stress, therapists offer valuable insights, guidance, and support to help families work towards healthier relationships.

Our experienced therapists at PsychWest are dedicated to helping families heal and thrive. With the right support, you can move towards greater understanding, connection, and harmony within your family. Reach out today to start your journey.

Breaking the Silence: Men’s Mental Health

In recent years, the importance of mental health is gaining widespread recognition. However, many men are hesitant to talk about mental well-being. This reluctance is deeply rooted in societal expectations, gender norms, and the healthcare system.

Which issues are overlooked in men's health?

Men often battle loneliness, stress, depression, anxiety, substance abuse and body image concerns, without reaching out for help.

Loneliness can be a major problem, worsened by the reluctance to express feelings openly. Stress, often stemming from societal and workplace pressures, is endured silently, as seeking support may be perceived as a sign of incapacity. Men struggling with depression may internalize their struggles, masking emotional distress with a facade of stoicism. Anxiety is another frequently dismissed concern, as men may feel societal pressure to appear in control and unshaken. Substance abuse often becomes a coping mechanism for unaddressed mental health issues, flying under the radar of acknowledgment. Additionally, body image concerns and eating disorders are underestimated in men, as men are provided different standards of health that prevent them from recognising what constitutes an eating disorder.

Recognizing and addressing these overlooked mental health issues in men is crucial for fostering a more inclusive and understanding approach to mental well-being.

Why are men's mental health issues overlooked?

Societal expectations in patriarchal cultures have been known to push the idea that men should be stoic, resilient and unemotional. This view on masculinity discourages men from expressing their emotions and also strengthens the stigma around seeking help for mental health issues. The fear of being perceived as weak or vulnerable often prevents men from opening up about their struggles.

Traditional gender norms also contribute to the problem. Fostering a culture that associates mental health discussions with weakness causes men to believe that seeking help for emotional challenges goes against masculinity. This creates a barrier to acknowledging and addressing mental health concerns.

The existing healthcare systems also play a role in perpetuating this issue. Mental health services are often stigmatized or difficult to access, leading many men to avoid seeking help. A lack of programs to educate men about mental health further creates a further barrier to men accessing mental health support.

What can we do about men’s mental health?

It is crucial to redefine masculinity and challenge the stereotypes that discourage men from prioritizing their mental health. Healthcare systems must actively work to become more inclusive and understanding of men’s mental health needs. This includes destigmatizing mental health services and encouraging openness and vulnerability. Promoting open conversations about mental health is key to breaking down barriers.

Men need safe spaces where they can share their experiences without fear of judgment. Creating space within their community, workplace, with their friends, and at home can contribute to improving men's mental health.

Where do we go from here?

Men hide mental health issues behind a tough exterior because of societal pressures and the influence of the patriarchy. It can be hard to admit vulnerability and ask for help when they are taught to focus on dominance and control. Due to this, substance abuse becomes a silent coping mechanism for untreated mental illness. Breaking this cycle involves breaking down rigid gender norms, fostering open conversations and creating spaces where men can be vulnerable without feeling weak. By challenging these structures, we can hope to make sure that men's mental health is not ignored.

If you are a man struggling with your mental health, our clinicians at Psychwest are here to support. Contact us today.

You can also visit the links below to access more resources on men's mental health:

Mensline: https://mensline.org.au

Men’s Shed: https://mensshed.org

ADHD: Where to Start

Have you noticed more people around you speaking about ADHD or seen ADHD related content popping up on social media? You’re not alone – ADHD seems to have come into the spotlight recently, and it’s helping more people to understand what this development disorder looks like. For some people, this has helped them to recognise that there may be a deeper reason for persistent problems that they have experienced since childhood. If you want to learn more about where to start with ADHD, this blog post will help to further your knowledge and understanding.

What is ADHD?

ADHD is a complex developmental disorder that usually begins in childhood, which sometimes can persist into adulthood. It primarily consists of persistent problems with inattentiveness, hyperactivity, and impulsiveness which often leads to poor performance at work, relationship issues, and low self-esteem. Hyperactivity usually reduces in adulthood and can be replaced by restlessness. Symptoms tend to decline with age.

Most people experience symptoms similar to ADHD at different points in time, but ADHD can only be diagnosed when symptoms are severe enough to cause ongoing problems across multiple areas in your life, and can be traced back to childhood.

Considering we all experience some symptoms similar to ADHD at some point, you may be wondering what ADHD feels like. People who have ADHD often experience their emotions deeply, so that they feel overwhelmed by them. This could be positive emotions like joy or excitement, or negative emotions like anger or confusion. Sometimes, these deep emotions can lead to impulsive behaviours that may cause regret later. Intense emotions and overwhelming thoughts can also make it difficult to focus on conversations or the world around you, because your mind is too loud and takes up your attention.

How ADHD Presents in Females

An important consideration when discussing the presentation of ADHD is that it can often show up differently in females. This means that women often go undiagnosed with ADHD, because the symptoms can be less obvious or socially disruptive and are therefore overlooked.

In men and boys, symptoms often include restlessness, impulsivity, fidgeting, impatience, mood swings and disruption. However, in women ADHD generally presents as inattentiveness – difficulty to focus, stay organised, remember things, listen and pay attention to details.

These symptoms can often be considered personality traits in women, so they cannot get the help that they need. This is why we believe it’s so important to educate on how ADHD presents in females.

Can ADHD be Cured?

ADHD cannot be cured or prevented, but early diagnosis and a good treatment plan can ensure that the person can manage their symptoms in a way that suits them. In many cases, symptoms can get milder as the person ages, which can help with functioning – as can understanding how to manage their individual symptoms.

How ADHD is Diagnosed

ADHD is diagnosed through a comprehensive ADHD assessment, where we assess for emotional, cognitive and behavioural symptoms for ADHD and provide a comprehensive report with an individualised intervention plan.

These assessments can be used for a psychologist to make an ADHD diagnosis, to enable us to provide support with a treatment plan.

The ADHD assessment is a process conducted over 4 sessions with an experienced psychologist. The psychologist will ask questions and administer questionnaires about the sufferer’s background, educational history and aptitudes and noted changes in their cognitive ability (i.e. memory, focus, concentration, distractibility) to determine if they may have ADHD or other related problems.

Psychwest has appointments available for ADHD assessments now. Book in with our team of experienced Perth psychologists here.

How Depression Affects the Brain

Depression (Major Depressive Disorder) is a common and serious mood disorder that negatively affects the way someone feels, thinks and behaves. While we all get a case of the blues or feel sad or moody from time to time, depression isn’t something that can be easily snapped out of. People with depression experience these feelings intensely, sometimes without apparent reason, for weeks, months or even years.

Why Depression Happens

Depression is a complex disease that has many possible causes, and the cause can be different for each individual. Often, there are a range of contributing factors. These can include (but are not limited to):

• Brain chemistry and biochemical factors

• Genetics and family history

• Personality

• Stress or trauma

• Illness

• Ageing

• Life changes, such as the postnatal period or pregnancy

Every person is unique, and while one of these factors may contribute to one person developing depression, it may not have the same effect on another. We all respond differently to psychological triggers.

Depression is not a sign of weakness or an issue that’s ‘all in your mind’ – it is a serious mood disorder that should be taken seriously and treated with appropriate support.

How Depression Feels

As a mood disorder, depression primarily impacts our feelings and emotions. It can feel like you are sad all of the time, which can also show up as emptiness, hopelessness or tearfulness. There are also often feelings of worthlessness, including fixation on past failures or self-blame. Feelings of apathy are common, which can result in a loss of interest in things that once interested you and social withdrawal. Irritability, frustration, reduced motivation and lack of energy or fatigue are also common with depression.

Physical changes and sensations can also be felt in the body as a result of depression. Sleep disturbances, weight changes, trouble concentrating or remembering things, slowed speech or unexplained physical problems like headaches, stomach aches and back pain are common.

Why Depression Makes You Tired

Tiredness or lack of energy are common symptoms of depression, with some severe sufferers unable to even get out of bed. As experienced psychologists, we are often asked why depression makes you tired. Neurotransmitters in your brain such as dopamine, norepinephrine and serotonin play important roles in regulating energy levels, sleep and motivation (amongst other things), so changes in these that can come along with depression can impact your energy levels and cause fatigue.

How Depression Affects the Brain

It’s commonly said that depression is the result of a chemical imbalance in the brain, but, as above, this is only one part of the disease. It’s not as simple as one chemical being too high or another being too low.

As well as changes in the brain resulting in depression, depression can actually physically change the brain itself.

This can include changing the size of different areas of the brain by impacting the amount of grey matter. Studies have shown this in the hippocampus, which is responsible for learning and memory, and in the prefrontal cortex, which plays a part in high-level thinking and planning.

People who have major depression episodes have also shown brain inflammation, although it’s unclear whether the depression or the inflammation comes first. Uncontrolled brain inflammation can cause thinking problems, hurt or kill brain cells and prevent new brain cells from growing.

Are Depression and Anxiety Comorbid?

In Australia, one in 7 people will experience depression in their lifetime and one in 4 people will experience an anxiety disorder. The commonness of these mental health conditions begs the question of whether anxiety and depression are regularly comorbid amongst Australians, and the answer is yes.

One of the most common comorbidities with depression are anxiety disorders, and some estimates show that 60% of those with anxiety will also have symptoms of depression. Sometimes, anxiety can occur as a symptom of clinical depression, and depression can also be triggered by having an anxiety disorder.

This doesn’t mean that everyone who experiences depression will also experience anxiety, but they are experienced together by many people. 

If you are struggling with depression, the Perth psychologists at Psychwest are here to help. We provide therapies that are suitable for treating depression such as Cognitive Behavioural Therapy and Acceptance and Commitment Therapy, and our experienced psychologists will work with you to determine the best course of action for you as an individual. Book your appointment now.

Burnout Without Overwork: Is It Possible?

‘Burnout’ is a term that most people are familiar with nowadays, with hustle culture and demanding workplaces taking centre stage. Burnout is defined as a state of emotional, mental and often physical exhaustion brought on by extended or repeated stress. While most of us associate burnout with overworking or problems at work, it’s actually possible to reach burnout without working really long hours. You may also experience burnout related to other areas of life, such as parenting, caretaking or in romantic relationships - any situation where you feel overworked and undervalued.

Why Burnout Happens 

In some cases, a person can work a large number of hours consistently or invest a lot of time into something and remain free from burnout. In others, some people end up experiencing burnout from the same situation. What’s the difference?

Our personality traits and lifestyle factors can impact whether we experience burnout or not. Lifestyle factors could include not getting enough sleep, people-pleasing or taking on too many responsibilities, lack of work-life balance or lack of supportive relationships. Personality traits that could impact burnout include being a high-achiever, perfectionist, needing to be in control or being a pessimist.

In addition to overwork, a lack of control or lack of recognition at work can be a factor that causes burnout. Unclear expectations can have just as much effect on burnout as unrealistically high ones, or working in a chaotic environment.

How Burnout Affects Mental Health

Burnout involves feelings of exhaustion or energy depletion, resulting in feeling empty and devoid of motivation. Often, this shows up as a burnt-out person not caring anymore and feeling as though they cannot achieve any positive changes in their situation. This is in contrast to stress, where you feel as though there are too many pressures that need to be taken under control before you’ll feel okay again.

Depression and burnout share some similar symptoms; however, depression involves experiencing negative emotions with all areas of life, not just those that have been causing chronic stress.

What Burnout Does to Your Brain

It’s common knowledge that chronic stress can have both mental and physical impacts on our body. However, it can also impact our brains by thinning the grey matter in the prefrontal cortex. This weakens the area, which can have an effect on our ability to retain information and pay attention, so we’re more likely to make mistakes.

It also enlarges the amygdala, which is where our flight-or-fight response resides. This can generate more fear and anxiety, taking us back to a more primitive level.

Can Burnout Be Diagnosed?

Burnout is not a diagnosable psychological disorder, but it is something that a psychologist can help you overcome. It’s difficult to see the way out when everything feels bleak and you lack the motivation to create positive changes in your situation. This is why it’s important to seek support from someone who is trained to help you get your life back into balance and cope with your stressors.

The Midland psychologists at Psychwest can help you to overcome your burnout and get back on track today. Contact us now to book your appointment.

Does Seeing a Psychologist Help with Anxiety?

Experiencing persistent anxiety can feel scary, isolating and can negatively impact your life, however you don’t need to go through it alone. There are anxiety treatments available from professionals such as psychologists, and there are things that you can do in the comfort of your own home to cope with anxiety.

Before we dive in to the various ways you can receive support for anxiety, you may be wondering about the difference between general anxiety that everyone experiences occasionally and anxiety disorder.

What is Anxiety Disorder? 

The most common mental health disorders in Australia are currently Anxiety Disorders including Panic Disorder, Agoraphobia, Generalised Anxiety Disorder, PTSD, Social Anxiety Disorder and Obsessive-Compulsive Disorder. Anxiety disorders are characterised by excessive, uncontrollable and often irrational anticipation of future threats which causes impairment in functioning.

It’s normal to experience some anxiety, and in some cases, it can be helpful. For example, feeling anxious before a big presentation at work can improve your performance and make you more alert. Sometimes, feeling anxious about a situation is a sign that we care. 

Anxiety becomes a disorder when it's excessive, irrational and when it interferes with your ability to cope in daily life. Approximately 25% of Australians will experience an anxiety disorder that warrants treatment at some point within their life, so if this is you, you are not alone. You may manage to cope with your anxiety fairly well and live a normal life, but if it’s causing you significant distress then it is important to seek treatment.

Can Psychologists Help with Anxiety?

Seeing a psychologist is one of the best ways to manage or overcome an anxiety disorder. Initially, a psychologist can make the initial diagnosis of your anxiety disorder, then they can work with you to find the treatment that works best for your individual needs, as everyone is different and anxiety can affect people in different ways.

Often, a psychologist will work with you to identify the unhelpful thought patterns that are making you feel more anxious, encourage you to do activities that boost your sense of satisfaction and focus on behaviour patterns that need to be addressed to reduce anxiety.

Treatment for Anxiety

The two main treatments for anxiety are psychotherapy (which can be provided by a psychologist) and medication.

We suggest psychotherapy is undertaken before going on medication, as not everyone who is suffering from anxiety requires medication. Sometimes, therapy can resolve the issue or reduce your anxiety to a manageable state where it is not affecting your ability to cope or causing you significant distress.

In therapy, a psychologist can work with you to reduce your anxiety symptoms. One of the anxiety treatments used by psychologists, including at Psychwest, is Cognitive Behavioural Therapy (CBT). CBT is an effective therapeutic approach for anxiety as it involves challenging the irrational and negative thoughts that often lead to distress or unwanted, dysfunctional behaviours. These negative automatic thought patterns can be disrupted and replaced with more helpful ways of thinking, which can assist you to learn better ways of coping and relieve your mental health symptoms.

Sometimes, a combination of psychotherapy and medication is required to alleviate anxiety symptoms and help you to live a normal life. Psychologists cannot prescribe medication – this will usually be prescribed by your GP in Australia.

At Home Coping Mechanisms for Anxiety

If you are waiting to see a psychologist and looking for a way to cope with your anxiety symptoms prior to your sessions, try one or more of these strategies:

• Slow, deep breathing

• Progressive muscle relaxation

• Bring yourself back to the present moment with mindfulness or grounding techniques

• Plan worry time

• Practice self-compassion

If you’re looking for an anxiety therapist in Perth, our Midland psychologists at Psychwest are here to help. Get in touch now so that we can find the best psychologist for your needs.

Students and Mental health

As the new school year approaches, students are preparing themselves for another year of focus and study.

The relationship between academic stress and mental health is a well-researched topic. Research shows that academic stress can lead to lower wellbeing, anxiety and depression. Students experiencing academic stress tend to do poorly in school.

The desire to achieve high grades and being in a difficult educational environment can lead to increased levels of academic stress for some.

Additionally, for those with pre-existing mental health conditions, the academic stress can be a trigger for worsening of symptoms.

Student life exposes adolescents to risk factors for poor mental health including: periods of transition, loss of previous years supports, parental pressure, peer pressure, substance use, pressure to perform, long hours of study, bullying and social conflict and more.

Student Mental Health Statistics Australia

From the Australian Child and Adolescent Survey of Mental Health and Wellbeing 2013–14 (Young Minds Matter) (Lawrence et al. 2015) it is estimated that, in the 12 months before the survey 560,000 children and adolescents aged 4–17 (14%) experienced a mental disorder.

From the 2021 NSMHWB (ABS 2022a) it is estimated that 40% of 16–24-year-olds were most likely to have experienced symptoms of a mental disorder in the previous 12 months.

Signs a Student May be Struggling

• Low attendance in classes

• Withdrawal from social activities

• Lower grades then expected

• Changes in behaviour

• Increased conflict with peers

• Physical signs of fatigue

• Withdrawn or low mood

• Agitation or other signs of anxiety

• Expressing a lot of worries that don’t respond to reassurance

Strategies to Support Student Mental Health for Parents

• Help your child identify their emotions and model empathy

• Support your child to manage stress and anxiety

• Provide a safe place for them to talk to you without judgement or fear of discipline (Ask open ended questions and use reflective listening)

• Focus on your child’s strengths to improve confidence

• Provide opportunity for fun

• Provide opportunity for exercise and physical health

• Involve yourself with the school, engage with the child’s teachers

• Model healthy coping mechanisms for stress including going for walks and deep breathing exercises

• Gain support through external sources

Strategies to Support Student Mental Health for Schools

• Keep open ended communication with parents

• Provide a safe and secure learning environment

• Model stress management exercises

• Incorporate stress management into the curriculum

• Provide opportunity for physical exercise

• Keep an updated website with resources for mental health

• Engage with a mental health expert

• Have a wellness centre on campus with access to mental health support and safe spaces

• Give basic mental health training to all teachers

If you are concerned about your student or child’s mental wellbeing:

• Book an appointment with your General Practitioner

• Visit Headspace.com.au

• Make a booking with a Psychologist at PsychWest

How to Help Someone With PTSD

What is Post traumatic stress disorder?

PTSD is a response to a situation that evoked an extreme amount of fear. It often occurs after someone is involved in or witnessed an event that had the potential to or did cause psychological or physical harm or death. Some examples may include a natural disaster, accident, act of violence, sexual assault, terrorist acts, act of war, bullying or intimate partner violence/abuse.

People with PTSD experience persistent disturbing thoughts related to the traumatic experience, long after the experience has ended. They may experience intense nightmares or flashbacks, have mood disturbance/anxiety and withdraw socially.  Not everyone develops PTSD after a traumatic event. It is common to experience these symptoms for days after a traumatic event for most people, however to be diagnosed with PTSD the symptoms must be present for at least a month after the event. For some people the symptoms can persist for years, or a lifetime.

What are the symptoms of PTSD?

People may experience some or all of the following symptoms with PTSD:

• Recurrent, involuntary and intrusive distressing memories of the traumatic event

• Recurrent and distressing dreams of the traumatic event

• Flashbacks and dissociation

• Intense psychological distress as a result of exposure to cues that remind the person of the traumatic event

• Marked physiological reactions that resemble an aspect of the traumatic event

• Avoidance or efforts made to avoid triggers or reminders

• Mood disturbance that is triggered by or worsens after the event

• Alterations in memory – difficulty remembering certain aspects of the event

• Changes in beliefs about oneself or the world eg. “the world is a dangerous place”

• Diminished interest in social engagement, or feelings of detachment

• Persistent inability to experience positive emotions

• Irritability, anger

• Reckless or self-destructive behaviour

• Hypervigilance

• Exaggerated startle response

• Problems with concentration

• Sleep disturbance

PTSD Treatments

PTSD can be treated effectively. Evidenced based treatments include

• Medication such as SSRI’S

• Cognitive Behavioural Therapy (CBT)

• Prolonged exposure therapy

• Eye movement desensitisation and reprocessing (EMDR)

How can I help someone with PTSD?

What you can say to someone experiencing PTSD

Whether your loved one has a confirmed diagnosis of PTSD or you suspect they may, there are some things you can say that are helpful, and things that are unhelpful.

Avoid shaming, blaming, guilt tripping the person or offering solutions. For example:
“Get over it”
“Cheer up, life’s not that bad”
“Try to think positive thoughts”
“You just have to try harder to feel better.”

These types of responses are unhelpful and damaging. Instead offer gentle support, empathy and attempts to understand.

For example:
“I’m sorry you are feeling bad, in what way can I help?”
“I am here if you need to talk, or if you would like some company anytime.”
“I can see you are struggling, that must be really hard.”
“What do you think you need right now in order to begin to heal?”

What you can do for someone experiencing PTSD

Fatigue and lack of motivation are common symptoms of PTSD due to mood disturbance and poor sleep, and completing daily tasks can be difficult. You can offer to complete some household chores for the person, cook a meal, babysit the kids and complete some life admin tasks for the loved one. If the person has not visited a health professional, you could offer to book a GP appointment and escort them.

 You can also provide some helpful websites or phone numbers, and research potential mental health professionals in the area for them. Psychwest can offer support for individuals struggling from PTSD. Contact us today to find out more or book an appointment.

How to help someone with PTSD who doesn’t want help

It can sometimes be difficult and scary for someone to come to the realisation that they need help. It can take some time until they come round to the idea that they may need additional support.

You may feel powerless in a situation where a loved one is suffering.

Here’s what you can do:

• Get your own support

• Reach out to your own support system (friends or family)

• Book a counselling session 

Be available to the sufferer, continue to offer gentle support (don’t avoid them), but don’t put pressure or force the person to get help.

If you suspect the person may be suicidal then access a service like Lifeline or Beyond Blue, as they also provide support and advice in this instance.

If you suspect that the person is at immediate risk of harming themselves, then seek help immediately by calling 000.

COVID and Mental Health

The COVID-19 pandemic has impacted, and continues to impact, mental health and wellbeing. Not only from the stressors associated with adjusting to a worldwide pandemic over the last few years, but also the impact that contracting the disease has had on people’s physical and post COVID mental health.

For example, research has found that COVID-19 has:

• Exacerbated pre-existing mental health conditions in some individuals 

• Increased incidence of both depression and anxiety since 2020 worldwide

• Higher risk of severe illness and death from COVID-19 for people living with mental disorders

(WHO, 2022)

Psychologists are now mindful of these impacts and take them into consideration when seeing new clients. We consider how the COVID-19 pandemic may have influenced or impacted upon their current mental health concerns.

It is normal and common to experience stress, worry and grief in regards to the pandemic, but it’s important to remain vigilant to emerging symptoms in regards to a recent bout of COVID, or those that are stress related due to the pandemic.

COVID Mental Health Support

Here are some things to consider in regards to your own mental health and COVID-19:

• Have you had a recent infection of COVID—19? If so, could this be causing some of your symptoms such as fatigue, restlessness, irritability, insomnia or low motivation?

• Have you experienced an increase in stress due to the recent COVID-19 pandemic?

• Does the onset of your mental health symptomology correlate with the onset of a COVID-19 infection?

If COVID-19 has been found to potentially have an impact on your mental wellbeing, this would need to be considered when deciding on what intervention may be helpful for you. A trip to the GP for a check-up and to rule out long COVID may also be necessary.   

Coping with Pandemic Stress

If you’re struggling with stress related to the pandemic, incorporate one or more of these strategies:

• Take breaks from news stories and social media

• Take care of your body: focus on nutrition, exercise and be sure to be up to date with your health checks

• Take time to relax and rest, and make this a priority

• Connect with others. Talk to people you trust about your concerns

• Reach out for professional help if you feel like you cannot cope. Some resources are listed below.

COVID-19 Resources

• Lifeline COVID-19 Resources

• Headspace COVID-19 Resources

For more information on the impact of COVID-19 on mental health in Australia follow this link.

If you’re struggling with your mental health as a result of the COVID-19 pandemic, book a session with one of our experienced Perth psychologists today.

ADHD Assessment - What to Expect

Have you booked in for an adult ADHD assessment with a Psychologist and have no idea what to expect? This blog will answer some of the most common questions that people have before their ADHD assessment.

Why does it take four sessions to assess for ADHD?

Recently, the AADPA released the first ever evidence based clinical practice guidelines for ADHD, where they recommend a minimum of four hours of interviewing in order to make a thorough assessment of ADHD. ADHD is a complex disorder that requires time spent with the client in order to assess appropriately.

What can I expect during the sessions?

For the first session, your Psychologist will ask you a series of questions in order to gather a detailed history of your childhood, development, medical, family/genetic, upbringing and mental health.

They will then provide you with a take home questionnaire: one for you to fill out and another for an observer (usually a spouse, partner, or family member you reside with).

They will also complete a structured interview based on the DSM-5 criteria for ADHD, specifically focused on the symptoms of ADHD. This can often take two sessions in itself.

They may administer some screener questionaries for other disorders including autism, anxiety and depression, as these are often co-morbid with ADHD.

What is my Psychologist looking for?

Your Psychologist will be looking for evidence towards all of the criteria needed to confirm the presence of ADHD. This includes evidence that the symptoms were present from early childhood.

They will be looking for symptoms of inattention, hyperactivity/restlessness and impulsivity. They will be looking at the impact and any impairment caused by these symptoms and how long they have been present. They will also consider if these symptoms are caused by another condition or not.

Why do I need to get observer information?

In order to gain a thorough understanding of your difficulties, collateral information from someone who knows you well is needed. These people often observe outwards signs of ADHD including restlessness, disorganisation and hyperactivity and can provide valuable information.

What will I need to provide?

Your psychologist will often ask for some primary and high school reports and completed questionnaires.

Can a Psychologist prescribe medication?

No, Psychologists are not medical doctors. If you are interested in pursuing medication as a treatment option for ADHD, then you will need to book an appointment with a Psychiatrist. Your Psychologist will provide the diagnostic report to the Psychiatrist to aid in this process.

To find out more about the specific packages we offer here at Psychwest, follow this link.

What Mental Health Disorders Are There?

What is a mental health disorder?

A mental health disorder is a wide range of conditions that affect mood/emotions, thinking or behaviour to a significant clinical level.

How common are mental health disorders?

According to the National Health Survey 2021 (ABS) around 1 in 5 Australian adults experience a mental illness every year. Around 45% of Australian adults will experience some type of mental illness at some point in their life.

Most Commonly Diagnosed Mental Disorders in Australia

Anxiety Disorders

The most common mental health disorders in Australia are currently Anxiety Disorders including Panic disorder, Agoraphobia, Generalised anxiety disorder, PTSD, Social Anxiety disorder and obsessive-compulsive disorder. Anxiety disorders are characterised by excessive, uncontrollable and often irrational anticipation of future threats which causes impairment in functioning.

Some common symptoms of anxiety disorders include:

• Restlessness

• Irritability

• Fatigue

• Increased heart rate

• Difficulty relaxing

• Chest pain

• Worry

Affective Disorders (or Mood Disorders)

The second most common cluster of mental disorders in Australia are affective or mood disorders. These include Major depressive disorder, persistent depressive disorder, Seasonal affective disorder and Bi-polar disorder. A mood disorder is characterised by a distorted emotional state that impacts on daily functioning.

Common symptoms include:

• Low, empty or irritable mood (times of euphoria if Bi-polar)

• Insomnia

• Fatigue

• Loss of pleasure

• Weight changes

• Suicidal ideation

Substance Use Disorders

This is the third most common type of mental disorder in Australia. It is a stand-alone disorder with a continuum from mild to severe and encompasses any/all types of substances including alcohol. It is characterised by the persistent use of drugs/alcohol despite harm and adverse consequences.

Symptoms include:

• Dependence

• Withdrawal

• Cravings

• Tolerance

• Impaired functioning

Other Mental Health Disorders

Neurodevelopmental Disorders

Neurodevelopmental disorders are disorders of early brain development characterised by difficulties with cognition, learning, behaviour, communication and more. Some examples are Autism Spectrum Disorder, Attention deficit hyperactivity disorder, and dyslexia. Symptoms are present from early childhood and are wide and varied.

Psychotic Disorders

These are characterised by abnormal patterns of thinking and perception or a disconnection from reality. Some examples include Schizophrenia, Delusional disorder, Brief Psychotic Disorder and schizoaffective disorder. Common symptoms include hallucinations and/or delusions.

Feeding and Eating Disorders

These are mental health conditions that involve a complex and problematic relationship with food, exercise, eating and/or body image. For example, Binge eating disorder, Bulimia and Anorexia Nervosa. Some common symptoms include fixation on food, alterations in weight, preoccupation with body image, disruption in eating patterns, mood fluctuations, social withdrawal, behaviours that lead to weight loss.

Personality Disorders

These are characterised by rigid and unhealthy patterns of thinking, functioning and behaving. Some examples include Borderline Personality Disorder, Antisocial personality disorder, Schizoid Personality Disorder and Narcissistic Personality Disorder. Symptoms vary widely but commonly cause significant problems and limitations in relationships, social activities, work and school.

Please note: this list is not exhaustive. If you are concerned about some of your own mental health symptoms, you can reach out to a Psychologist at Psychwest to discuss.

­­When Mental Health Affects Physical Health

Your physical and mental health are closely related in many ways. Both good and poor mental health can affect your physical health. Similarly, both good and poor physical health can affect your mental health.

People with mental health conditions often have more difficulty and are more prone to health limiting behaviours (behaviours that can lead to poor physical health) such as smoking, alcohol and other substance misuse, difficulty seeking medical care and taking prescription medication or getting enough exercise.

Depression and Your Physical Health

Studies have shown that depression and the following health conditions are closely linked: diabetes, asthma, cancer, cardiovascular disease and arthritis. Furthermore, studies have found that those suffering from cancer and heart disease have a higher mortality rate if they are also experiencing depression or other mental disorders. It has not yet been established how or why these are linked, but some theories point to overall inflammation in the body increasing the likelihood of all the above disorders to co-occur. In addition, the impact of stress associated with having a chronic illness may contribute to increases in mental health disorders. 

Sleep and Your Health

Adequate sleep is integral to good mental and physical health. Sleep difficulties are a common symptom of many mental health conditions. Studies have shown that insomnia can lead to increased obesity and subsequent health conditions such as diabetes and heart disease. On the other hand, some physical health conditions can make sleep difficult which can then lead to and/or exacerbate mental health conditions such as anxiety and depression.

Somatic Symptom Disorder

Somatic Symptom Disorder is a good example of the complex relationship between physical and mental health. Somatic Symptom Disorder is when someone has an extreme focus on physical symptoms, such as pain or fatigue, which leads to significant distress and dysfunction. The symptoms are real and not imagined, but it’s the excessive focus on the symptoms that causes emotional disturbance and becomes often the single focus of the individual leading to poor quality of life.

Eating Disorders

Eating disorders are another example of the complex relationship between physical and mental health. Anorexia Nervosa is technically classified as a mental disorder, however has severe and life threating physical symptoms including chronic loss of weight, osteoporosis, water-electrolyte balance, loss of menstruation and heart arrhythmias. It is the most common cause of death amongst all the mental disorders. Bulimia and Binge Eating Disorder also leas to severe physical health conditions including gastrointestinal issues, dental issues, menstrual issues and more.

Exercise and Mental Health

The benefits of exercise on physical health is well established in reducing risk of illness such as heart and lung disease, high blood pressure, diabetes, obesity, cancer, dementia, Alzheimer’s and Parkinson’s disease. There are also significant mental health benefits. When exercising, chemicals such as endorphins and serotonin (the feel-good chemicals) are released in the body. Blood is pumped to the brain increasing clarity of thought, memory and protecting against injury and disease. Exercising regularly has been found to reduce stress and symptoms of mental health conditions such as depression and anxiety. It also has been found to improve sleep, which in turn has a positive effect on mental health.

How Psychologists Can Help

Psychologists will often assess your overall lifestyle and point out health limiting behaviours that may be impacting on your mental health. They will then support and guide you into making positive steps towards change. They can also offer support and intervention for managing and dealing with chronic health conditions reducing the overall burden of stress.

How PsychWest Can Help

We have several clinicians with experience helping those suffering from chronic health conditions, depression, anxiety, eating disorders and somatic symptom disorders. If this is something you are struggling with, you can find more info about our services here.

Are Mental Health Apps Effective?

Mental health apps can be a very beneficial addition to your mental health wellbeing care, especially when used in conjunction with therapy.

The Benefits of Mental Health Apps

There are three main benefits to using mental health apps, all which are particularly beneficial to rural clients (or those with minimal mental health services close by), clients of waitlists for mental health services and teenagers that may be difficult to engage in face to face servicing.

These benefits include:

• Portability: The resources can be taken with you, from work, to home, to school.

• Immediacy: You can access resources at any time of the day or night.

• Accessibility: Simple to use, and available for anyone with a smart phone or tablet.

Other benefits include:

• They can be utilised as a tool in therapy, for tracking mood, sleep, progress etc, and for the clinician to upload and track resources for their clients.

• They can be a gentle first step to mental health care for those that are avoiding it. 

The Cons of Mental Health Apps

• Effectiveness: Most apps have minimal or no scientific evidence that they work.

• Privacy: Some of the apps deal with very sensitive information, so when selecting an app you need to consider the level of security and data storage processes.

• Regulation: Health data apps are currently unregulated, and there is no agreement as to if they should be regulated and whom should be responsible for regulation and the data being generated.

Best Research Informed Apps for Mental Health 2022

Not all apps are created equal, and the majority of them that are developed have no evidence towards their efficacy. The following nine apps do have some research that backs up their efficacy and were recently endorsed by Psychcentral.com:

Moodfit: This app combines a CBT mood and thought tracking diary with mindfulness meditations, breathing exercises and gratitude journals. It is a one size fits all approach and is customizable to your individual needs. There is a weekly subscription fee.

Headspace: This app focuses solely on mindfulness and meditation and can be great for first time meditators, or those more experienced. Some parts are free, or you can pay a monthly subscription for more content.

iBreathe: This app teaches you how to breathe effectively to manage stress. It offers reminder throughout the day to stop and notice your breath and make adjustments.

Mindshift: This app was developed to target anxiety specifically. It uses tools based on Cognitive behavioural therapy with peer to peer support built in.

CBT-i: This app targets sleep difficulties and insomnia. Originally developed to treat veterans with PTSD, it has a special weekly program that utilises CBT-I and is free.

Happify: A fun and interactive app, it utilises games and activities designed  by health professionals to boost your mood. Subscription fee included.

Bearable: Great for tracking symptoms and understanding your behaviour and patterns. Can be shared with your healthcare professionals. Free for basic subscription.

Some Other Popular Mental Health Apps

Calm: Meditation and sleep app. Has some free features, but does require a subscription for premium services. High quality.

StopPanic: Free access to videos, CBT techniques and diary, meditation, psychoeducation and resources to help you deal with panic attacks and acute anxiety.

Aura: An all in one app for mindfulness and wellbeing. Includes access to knowledge from over 200 experts and therapists. Very popular with high ratings. You can access a 30 day free trial here: https://aurahealth.io/guestpass/jemma-haythorne

Beyond Now by Beyond Blue: Free suicide safety planning app for easy access anywhere/anytime.

While mental health apps can be helpful, they do not take the place of proper mental health services, such as seeing a psychologist. Psychwest has appointments available now. Book here.

How to Recover from Burnout

What is Burnout?

Burnout is a specific type of work stress, characterised by complete and absolute emotional or physical exhaustion, a negative or cynical outlook about your job (that was not present previously), and a sense of reduced accomplishment, motivation or feelings of purpose. 

Burnout Symptoms

Burnout is a gradual process that builds. Signs and symptoms can be subtle at first, but if left unaddressed can worsen and lead to full on burnout/breakdown.

Symptoms include:

• Excessive stress

• Lack of motivation

• Dread at the thought of going to work

• Fatigue

• Sadness, anger, irritability

• Increased alcohol or substance misuse

• Insomnia

• Lack of creativity

• Emotional Numbness

• A cynical outlook

• Difficulty concentrating

• Reduced work performance

• Physical complaints (Headache, stomach ache, unexplained pain)

What Causes Burnout?

Burnout is caused by a consistent and persistent prolonged emotional, physical and mental stress, often related to one’s job (but can occur in other life circumstances such as parenting, care taking etc).

Contributing factors to burnout include:

• Unmanageable workloads

• Unfair treatment at work

• Unclear job expectations

• Lack of support

• Deadline pressure

• Lack of control over work conditions

• Dysfunctional workplace dynamics

• Work-life imbalance

Burnout vs Depression

Burnout and depression can share similar symptoms, but they are not the same. Burnout can lead to a depressive episode, both can occur simultaneously or one can exacerbate the other. The key difference is that burnout has a strong causal factor of prolonged exposure to an unwanted and unrelenting stress from the external environment, whereas depression can occur and often does occur without a root cause. Depression is characterised by a sense of hopelessness, fatigue, disinterest in things that once bought joy, sadness/irritability or a lack of feeling and suicidal ideation.

Coping Tips and Prevention Solutions for Burnout:

Recovering from burnout is a slow process- like recovering from a broken bone, it cannot be fixed with a week’s break. It is, however, possible. Here are some tips to help you both prevent and recover from burnout:

• Set firm boundaries around your time and expectations at work, learn to say “no”

• Take a vacation or leave of absence

• Reassess your goals (Are my career goals in alignment with my values? Do I need to make changes at work?)

• Talk to HR or a trusted manager at work about your responsibilities and its impacts

• Seek support by speaking to a Psychologist

• Keep up a self-care routine

• Create work life balance, prioritizing play, rest and social activities

• Build a support network

• Learn stress management techniques

• Don’t skip your lunch break at work

• Celebrate small accomplishments

• Exercise for the purpose of stress reduction, try yoga, tai chi, pilates, walking or swimming.

• Take up mindfulness meditation

• Overhaul your sleep hygiene

Are you are struggling with burnout? Speak to one of our Psychologists at Psychwest today. Book your appointment now.

Psychologist vs Psychiatrist – Which Mental Health Professional Should I See?

You are not alone if you are confused about what a Psychologist vs what a Psychiatrist does, these are commonly mixed up. This blog aims to distinguish between the two practices so you are able to make a more informed decision about your mental health care.

PSYCHOLOGIST

What training have Psychologists done?

Bachelors, Masters or Doctorate degree, 6-8 years of study/training.

What do Psychologists do?

Psychologists are trained mental health professionals, who specialise in human behaviour, cognition and emotions. Their focus is providing talk therapy as an intervention for various mental health conditions, interpersonal struggles, adjustment issues and more.

PSYCHIATRIST

What training have Psychiatrists done?

Doctorate Degree (Medical), GP experience plus Psychiatry degree, 11+ years of study/training.

What do Psychiatrists do?

Psychiatrists are trained to diagnose and treat a wide range of mental health disorders. They have a stronger focus on the biological determinants of mental illness and provide treatment with medication, brain stimulation therapies such as electroconvulsive therapy and talk therapy.

What are the main differences between Psychologists and Psychiatrists?

The main difference is that Psychiatrists are medically trained and can prescribed medication, while Psychologists do not have medical training and cannot prescribe medication. Psychiatrists tend to treat more complex and severe presentations such as Schizophrenia or Bipolar Disorder.

What are the main similarities between Psychologists and Psychiatrists?

Both Psychologists and Psychiatrists are trained to recognise, diagnose and treat mental health issues and disorders.

Which one is best for me?

Your GP can help you determine which would be best for you, but often times if you have a serious mental disorder, both will be necessary.  For example, conditions such as Bipolar Disorder or Schizophrenia will likely benefit from seeing a Psychiatrist for medication management and a Psychologist for talk therapy.

As a general rule, if you are experiencing depression, or anxiety symptoms, talking to a Psychologist is a good place to start. Medication can be managed through your GP. A psychiatrist may be necessary if talk therapy and GP prescribed medication is not alleviating symptoms, or your needs are very complex. Keep in mind that Psychiatrists in Australia have long wait lists, and a referral will be needed from your GP to get an appointment.  

I think I may have ADHD, should I see a Psychiatrist or a Psychologist?

Both are trained to assess for and diagnose ADHD, however only Psychiatrists can treat ADHD with medication (GP’S cannot prescribe ADHD medication either). Due to the long wait times and high expense of seeing a Psychiatrist, it can be beneficial to initially book with a Psychologist. They can provide a full comprehensive assessment and diagnose the ADHD, then take that report your Psychiatrist to determine if medication is a viable treatment option for you.

If you believe a Psychologist is the best fit for you, Psychwest has appointments available now. Book yours here.

How to Find a Psychologist That Is Right For You

Not every psychologist and client match is the right one. Sometimes, for many potential reasons, a pairing may not be the right fit.

Research has found that the rapport and bond between psychologist and client is one of the most important determinants of successful therapy. 

It is important to do your homework, and research potential psychologists before booking an appointment. This minimises disappointment and increases the likelihood of finding the right psychologist for you and your needs.

Things to consider when searching for a suitable psychologist

• What are my goals for therapy? Do I need help with relationship issues, stress, mental illness, grief etc.? Check that the Psychologists work with this presentation before enquiring.

• How long do I think I need to be in therapy for? Am I looking for a short-term solution, or do I have some deep entrenched issues that may need an extended period of time working through?

• Who are my ideal therapists? Are they younger or older? Do I have a preferred gender? Do I want someone who has the same culture or race as me? Do I want someone who has many years of experience or would I prefer someone newly trained? (There are benefits to both)

Tips for finding the right psychologist for you

When making an enquiry, request a brief phone call with the potential psychologist so you can get a feel for them and have an opportunity to ask about how they work before making a booking. Most places will encourage this practice and it is not uncommon. During the conversation, take notice if you feel comfortable and at ease; this is a signal that it could be a good fit. It is ok to keep looking until you find someone you feel good with.

Ask your GP if they have any recommendations. Often, GP’s build relationships with psychologists and get to understand how they work. They also get to hear feedback from their patients.

Check their credentials. Psychologists must be trained at a minimum in a 4 year Bachelor’s degree plus 2 years of supervised training or 2 years study (Master’s degree) and be registered with the regulatory board AHPRA.

What to ask a potential psychologist

• What are your areas of interest?

• Have you ever worked with (insert issue) before?

• What intervention do you use?

• How long have you been practicing for?

• What can I expect from the first session?

• What are your fees? Do you accept Medicare rebates/insurance?

We have a diverse range of psychologists here at PsychWest. You can check out a short description of the Perth Psychologists working for PsychWest on the about page on the website and request a chat with any of them anytime.

How to Help Someone Experiencing Depression

What is depression?

Depression (Major Depressive Disorder) is a common and serious mood disorder that negatively affects the way someone feels, thinks and behaves. It has a detrimental effect on one’s daily functioning and can cause problems with work, school and relationships.

What are the common symptoms of depression?

Symptoms include:

• Loss of interest in things that once interested them – withdrawing socially

• Sleep disturbance (insomnia/oversleeping)

• Weight changes (loss or gain)

• Feelings of sadness, tearfulness, emptiness or hopelessness

• Lack of energy or fatigue, reduced motivation

• Irritability or frustration

• Feelings of worthlessness, fixation on past failures or self-blame

• Trouble concentrating, remembering things or decision making

• Unexplained physical problems including headache, stomach ache or back pain

• Slowed speech or body movements

• Suicidal thoughts or actions

What you can say to someone experiencing depression

Whether your loved one has a confirmed diagnosis of depression or you suspect they may be depressed, there are some things you can say that are helpful and things that are unhelpful. Often a hallmark of depression is social withdrawal.

Avoid shaming, blaming, or guilt tripping the person or offering solutions. For example:

• “Get over it”

• “Cheer up, life’s not that bad”

• “Try to think positive thoughts”

• “You just have to try harder to feel better”

These types of responses are unhelpful and damaging. Instead offer gentle support, empathy and attempts to understand.

For example:

• “I’m sorry you are feeling bad, in what way can I help?”

• “I am here if you need to talk, or if you would like some company anytime.”

• “I can see you are struggling, that must be really hard.”

• “What do you think you need right now in order to begin to heal?”

What you can do for someone experiencing depression

Fatigue and lack of motivation are common symptoms of depression, and completing daily tasks can be difficult. You can offer to complete some household chores for the person, cook a meal, babysit the kids and complete some life admin tasks for the loved one. If the person has not visited a health professional, you could offer to book a GP appointment and escort them.

Their GP can assist them with a mental health treatment plan so that they can see a psychologist and claim up to 20 sessions each calendar year. Psychwest have appointments available now: book one here.

 You can also provide some helpful websites or phone numbers if they need some additional support in the meantime. Some useful support services are listed here:

All:

Beyond Blue: 1300 22 4636

Lifeline: 13 11 44

Youth:

https://www.headspace.com.au

Indigenous Australians:

https://www.13YARN.org.au

LGBTQI+:

https://www.Qlife.org.au

How to help someone with depression who doesn’t want help

It can sometimes be difficult and scary for someone to come to the realisation that they need help. It can take some time until they come around to the idea that they may need additional support.

You may feel powerless in a situation where a loved one is suffering. Get your own support, reach out to your own support system (friends or family) or book a counselling session.  Be available to the sufferer, continue to offer gentle support (don’t avoid them), but don’t put pressure or force the person to get help.

If you suspect the person may be suicidal then access any of the above services, as they also provide support and advice in this instance.

If you suspect that the person is at immediate risk of harming themselves, then seek help immediately by calling 000.

Psychwest has a team of experienced psychologists who are ready to help with depression or any other mental health needs. We have appointments available now. Book your session here.

How Anxiety Affects Your Body

“What does anxiety feel like?”

“How do I know that what I am experiencing is anxiety or something else?”

As psychologists, these are questions that we often hear.

Anxiety shows up in many ways.  

It can show up in your thoughts as consistent and persistent worrying, unwanted automatic thoughts or spiralling/racing or intrusive thoughts, difficulty concentrating, and forgetfulness.

It can show up in your emotions as fear, disgust, panic, terror, dread, and anger.

It can show up in your behaviour as avoidance, checking, busyness, restlessness, and safety behaviours.

And most commonly it can show up in your body physically through racing heart, palpitations, breathlessness, muscle tension, shaking, trembling, twitching, sweating, flushing, pain (chronic or acute), tingling, tightness, stiffness, light-headedness, stomach ache (nausea, diarrhoea or constipation), weight loss or gain, frequent illness (colds/flus), insomnia and fatigue.

The physical effects of anxiety can be felt daily, and sometimes they can escalate into what is called a panic attack. A panic attack is a sudden, brief but intense onset of any of the above physical symptoms together with a feeling of impending doom, or feeling like you are about to die. These feelings can be scary, but don’t cause any harm.

Anxiety is a normal and necessary part of human functioning. As humans, we are wired to experience anxiety. It is the alarm system in our body, designed to engage all of our energy and attention to fight off threats. Every single person experiences anxiety symptoms in some form or another. It can often be adaptive: helping someone pass a difficult exam, run away from an angry dog, win a sports game or help in an emergency etc.

Anxiety can be a compass for when something doesn’t feel quite right in our lives. Often, anxiety can spike for no apparent reason- this is also normal. Our alarm system was developed millions of years ago when we had to fight off lions and bears and hunt for our food. It has not caught up to our modern world, and so it can be activated easily through minor threats and inconveniences.

People often report the most distressing parts of anxiety are the physical effects of anxiety. The positive about this, is that this is often the easiest part to treat or relieve.

How to relieve physical symptoms of anxiety quickly

• Deep belly breathing for 10 counts (see demonstration here: https://www.youtube.com/watch?v=UB3tSaiEbNY)

• Moderate paced 30-minute walk through nature (if possible)

• Ice pack to the chest for 10 minutes

• Cold splash of water to the face

• Grounding exercises (count down from 100, progressive muscle relaxation, 5,4,3,2,1 technique)

• Short guided visualisation (you can find many for free on Youtube)

• Take your shoes off and walk through grass or natural ground

• Yoga stretches for relaxation

When anxiety goes haywire

Normal anxiety can also develop into an anxiety disorder. This is when the threat system goes a bit haywire and becomes hyper vigilant, setting off frequently and consistently over a long period of time, to the point that it causes significant distress and dysfunction in someone.

What makes you more at risk of developing an anxiety disorder?

• Genetic disposition: parents or siblings with anxiety

• Trauma: the more high stress past events you have experienced the more likely to develop an anxiety disorder

• Depression: if you already have depression you are more likely to develop anxiety

• Constant stress: consistently stressful environments or multiple stressful events piling up

• Personality: some personality types are more prone to anxiety disorders (shyness, rigidness, sensitivity to criticism, fixation)

• Substance abuse: you are more likely to develop an anxiety disorder if you engage in drug or alcohol abuse

• Social isolation: consistent loneliness can lead to increased risk of an anxiety disorder

• Physical health conditions: some physical health conditions can lead to an anxiety disorder, or produce symptoms similar to an anxiety disorder.

What are the different types of anxiety disorders?

• Generalised Anxiety Disorder (GAD)

• Social Anxiety Disorder (SAD)

• Panic Disorder

• Specific Phobias

• Separation Anxiety

• Medication-Induced anxiety disorder

• Post Traumatic Stress Disorder (PTSD)

• Agoraphobia

What to do if you are struggling with anxiety:

Speak with a healthcare professional, your GP or Psychologist. There are many effective treatment options available.

Many of the Psychologists at PsychWest have significant experience working with anxiety and anxiety disorders. Make an enquiry today.