­­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.

Will CBT Help Me?

You may have recently received a referral from your GP or Psychiatrist recommending a course of CBT for your mental health issues, and are wondering what it is and if it might help you.

This blog will help you decide if it may be right for you.

What is CBT?

Cognitive Behavioural Therapy (CBT) is a treatment approach that helps you recognise unhelpful thought or behaviour patterns that cause distress and maintain poor mental health. It aids in interrupting these patterns and replacing them with more adaptive and helpful ones. It is a shorter term, present and future focused therapy. There are many different types or subtypes of CBT including Dialectical behaviour therapy (DBT), Acceptance and Commitment Therapy (ACT) and Rational emotive behaviour therapy (REBT).

What are the common disorders that CBT treats?

Decades of research has shown that CBT is most commonly and effectively used for treating most depressive and anxiety disorders, ranging from mild to severe. It also had proven efficacy for other issues such as drug and alcohol use disorder, interpersonal problems and stress and adjustment.

Who can CBT work for?

CBT can be useful for those who are comfortable with a focused and structured approach, who have full cognitive capacity and have the ability to reflect on their own thinking and behaviours. Those who are looking for a brief treatment option.

Who does CBT not work for?

For those with more complex mental health needs, or with learning disorder or cognitive impairment, and those with complex trauma. It also may not be suitable for those clients seeking a more long-term treatment option.

What can I expect when I see a Psychologist for treatment with CBT?

A typical session involves examining your thoughts, feelings and behaviours, and working together with your therapist through some exercises that facilitate this. There is often a lot of education and instruction provided by your therapist. You may also be asked to complete some tasks outside of therapy. All exercises and tasks are aimed at reducing your distress and increasing your coping skills. CBT requires the client to be an active participant in their growth and healing. The skills learnt are skills you can take with you far into the future.

Are the Psychologists at PsychWest trained in CBT?

Yes, they are all trained in how to apply CBT techniques, however you will find that most Psychologists use an eclectic approach (provide a combination of other therapies designed to suit your individual needs.) The most important part of therapy (as shown by high levels of research) is the relationship with your therapist, which needs to be respectful, warm, accepting and safe in order for any form of treatment to be effective.

PsychWest have a number of different psychologists with different areas of expertise, so you can be sure you’ll find a therapist to suit your needs. Book your appointment now.

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.

Ten Common Relationship Problems (and How to Solve Them)

Have you noticed problems in your relationship recently?

Today we’re covering ten common relationship problems, and giving you some things to try to solve them.

The Problem: Poor Communication

According to the Gottman Institute, significant research into relationships has shown that these four communication styles cause an escalation in conflict and damage relationships over time:

1. Criticism: focus in on perceived flaws, blaming, hurtful expressions.

2. Defensiveness: deflecting responsibility, refusing feedback.

3. Contempt: showing anger, disgust or hostility towards your partner.

4. Stonewalling: emotionally withdrawing, shutting down or going silent during important discussions.

Try This:

• For criticism, try to use gentle introductions to discussions using calm words, ‘I’ statements, warm body language and tone of voice.

• For defensiveness, try to take responsibility for your part in the problem, show remorse and apologise.

• For contempt, try to regularly show each other appreciation and respect, show affection and recognise the others strengths.

• For stonewalling, try to use self soothing techniques that allow you stay present, agree to pause the conversation briefly but always return.

The Problem: Financial Values

There are generally two values surrounding finances. Some people are savers (they put money away for their future comforts or long term security), others are spenders (they believe their future is not guaranteed and so prefer to enhance their life now).  Sometimes a couple will have one of both types of people.

Try This:

Create a budget together and learn the skill of compromise: both parties will have to give something up in order to come to a solution that is viable for the couple as a whole.

The Problem: My Needs vs. Your Needs (Sex)

It is common for couples to disagree on frequency and quality of sex, leading to lack of desire and intimacy.

Try This:

Identify who initiates the most, then switch it up.  Implement a rule for the next month that the person whom is the main initiator is not allowed to initiate for the month.  This reduces feelings of rejection by the higher libido person and feelings of pressure/guilt from the lower libido person- two emotions that reduce desire.

The Problem: Inability to Problem Solve/Compromise

Lacking core problem solving skills and a general lack of willingness to compromise can be damaging to a relationship.

Try This:

Stop asking yourself “what do I want?” and start asking “what do we both want?”. Then generate solutions together: find common ground on what you both agree on, weigh the pros and cons of several solutions, try one out then re-evaluating the effectiveness.

The Problem: Trust vs Mistrust

Trust can be broken through breaking relationship boundaries (cheating, lying etc). Building back trust in a relationship after it has been broken takes time, and the amount of time it takes lies with the person who has been mistreated.

Try This:

For the person that has broken the trust:

• Take responsibility for your role

• Validate and have empathy for the mistreated partners feelings

• Reassure through words and actions

• Apologise

• Allow the mistreated partner to have a sense of control over how to heal from the broken trust

• Be patient

• Seek counselling to explore how to move forward

The Problem: Division of Labour

Each person has their own expectations around division of labour, whether that be parenting, household tasks or working. When someone feels like they are doing more than the other, resentment can build.

Try This:

Be clear about your expectations. If there is a large disparity between expectations, then compromise. Set clear boundaries on whom is responsible for what and when. Show your appreciation often for the load your partner is taking to increase feelings of being valued.

The Problem: Disrespect

Disrespect is anything that makes the other partner feel less valued, unworthy, fear, shame or self-doubt. It can look like nagging, harsh words, name calling, making fun of, putdowns, insults, acting superior or mocking. This leads to damage to the relationship.

Try This:

Foster a healthy relationship by regularly showing respect and appreciation through affection, pointing out your partners strengths and giving compliments.

The Problem: Unity vs Discord

This is when a couple have difficulty coming together as a unified front and don’t have clear defined boundaries in the relationship. It usually manifests with struggles with different parenting styles, meddling in laws, or boundary crossing friends. 

Try This:

Work towards becoming a more unified couple by setting strong boundaries and expectations with those outside of the relationship. Don’t allow others to enter into the bounds of the relationship, and back each other up when conflict with others occurs. With parenting, create a parenting plan you both agree on, reduce arguing about parenting styles in front of children and learn to support each others efforts.

The Problem: Closeness vs Distance  

A disagreement around how much time should be spent together vs apart.

Try This:

Compromise. Schedule time together and time apart that suits both needs as best as possible.

No relationship is perfect and no two people are perfectly matched. The cornerstone of a healthy relationship is through healthy communication and compromise.

If you are having some relationship difficulties, make an enquiry with Psychwest. We have several relationship therapists, who can provide you with tools on how to talk to your partner about relationship problems, or provide direct couples counselling.  

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.

‘TikTok Made Me Think I have ADHD’

Recently, some interesting debates have been emerging in the media and health sciences around self-diagnosis for mental health issues. This has been highlighted by the popularity of TikTok: a social media and content sharing app, which has contributed to bringing discussion of mental health into the mainstream.

A recent study showed that misleading videos of ADHD are being widely shared on the popular app, leading to some experts being concerned about self and mis-diagnosis of the disorder.

Clinicians and GP’s are seeing an increase in patients requesting treatment for ADHD, convinced they have the disorder based on recognising their own symptoms in popular TikTok videos.

What is adult 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.

Is TikTok helpful for diagnosing ADHD?

You should not self-diagnose based on TikTok videos, however TikTok is useful for:

• Bringing increased awareness to adult ADHD, which has long been an under-researched and under-specialised area in Psychology and Psychiatry.

• Highlighting how ADHD manifests in women, which can be, and often is, different compared to men.

• Providing a space to find comfort in other experiences that may be similar to your own.

• Finding strategies on how to manage symptoms.

• There are a lot of professionals in the field producing videos that can be very informative.

• May boost a person’s confidence in seeking a diagnosis from a professional.

Here’s why you shouldn’t diagnose yourself with ADHD based on TikTok videos:

• TikTok is unregulated and has high potential for the sharing of false information.

• Can lead to over self-diagnosis due to confirmatory bias (the tendency to process information by looking for, or interpreting, information that is consistent with one's existing beliefs). If someone already suspects they have ADHD, they will seek out additional information to confirm that suspicion, discounting any additional information that does not fit in with that diagnosis. Pair that with TikTok’s forceful algorithm that presents videos that are similar to ones they have previously interacted with, and the person is quickly flooded with videos on that specific topic and confirmatory bias is working full force. Someone can quickly become convinced, through TikTok alone, that they have ADHD.

• TikTok misses the complexity of the disorder. ADHD symptoms overlap with many other mental health disorders, such as anxiety, complex post-traumatic stress disorder, bipolar disorder, and other neurodevelopmental disorders.

• ADHD presents differently in each person, so one person’s experience can be widely different to another’s.

• ADHD is often co-morbid (or diagnosed together with) other mental health disorders. These co-morbid disorders often interact/perpetuate the other and so one person’s health profile is significantly different to the next persons. Long-term undiagnosed ADHD in adults can also lead to more complications and comorbidities. These are complexities that are not easily portrayed in a TikTok video.

• An incorrect diagnosis can lead to harm through ineffective or unsuitable interventions. It takes specialist training and experience to be able to diagnose ADHD effectively.  

How to get diagnosed with ADHD

To be diagnosed with ADHD in Australia, generally you need to see a Psychologist or Psychiatrist with specific knowledge and training in this area. Diagnosis includes:

• In depth clinical interviews (to gain history of symptoms)

• Observations by trained professionals

• ADHD tests and questionnaires

• Interviews, and/or questionnaires filled out by/with loved ones/colleagues/parents etc

• Reviewing of issues in past schooling

• Sometimes, complex cognitive psychometrics are necessary to finalise a diagnosis.  

What to do if you are considering that you may have ADHD and are engaging in a lot of TikTok videos on the topic

1. Talk to a professional. Book a Psychology session and discuss your concerns; they can determine if seeking a diagnosis and further assessment would be useful for you.  

2. Choose who you follow wisely on TikTok. Select only those that have verifiable credentials and take the information shared with a grain of salt.

Here at Psychwest, we have Clinicians available who are open and willing to discuss adult ADHD, whether you have a previous diagnosis or suspicions. We also have an assessment package that provides comprehensive assessment/diagnosis for adult ADHD. We also provide adult ADHD treatments/interventions.

Book your appointment now