drkimgranland in Sydney, Australia | Medical and health

drkimgranland

Locality: Sydney, Australia

Phone: +61 438 960 095

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• Medical and health
• Coach
• Psychotherapist

22.01.2022 Digital addiction has been increasing, especially this year when we have all been more reliant on our digital devices to work, connect and communicate. Therefore spending time away from technology is more crucial than ever to help with your stress levels. . . Did you know that your digital devices and apps have been specifically designed to hook you in and keep you addicted. We are artificially encouraged to mindlessly scroll and click therefore we find it extremely hard... to put down our devices or turn them off. . . Many people wrongly assume that you need to spend days detoxing to get a positive effect. However, scheduling in several small amounts of time off your devices, even 10 minutes can help break the cycle of addiction. When breaking any cycle start slowly and practice often. I always recommend using distraction or another pleasurable activity to help make the time go quicker and to induce a state of flow. . . Nature is the perfect place to have a digital detox as it creates other sensory inputs for your brain and helps stimulate feel good hormones and a sense of wonder. . . My favourite place to digitally detox is in my local park. I try and walk with my dog and often a friend to break the cycle of looking at my phone. Please let me know your favourite place to digitally detox? . . . #drkimgranland #digitaldetox #stressrelief #mindfulness #psychology #nature #clinicalpsychology #practicewhatyoupost #mindfulness See more

22.01.2022 During this pandemic most of us have had to depend more on our digital devices to work and connect with others. If you feel that you are starting to form a dependency on your social media or digital devices then here are some tricks that can be helpful for you to moderate your behaviour. . . 5 tips to reduce digital dependency: .... Set a time limit and stick to it. All apps now have inbuilt functions to alert you of your daily use which makes monitoring our time easier. Also you can simply set a timer for 10 minutes to do a task like checking your social media. . Make the task have intention and purpose. For example set a task of sorting through your daily emails. . Be mindful when doing the task, try and avoid mindless scrolling or clicking of the screen. . Make the task enriching in some way for your mind and your emotional wellbeing. If the task is not doing you any good then stop doing it. . Be selective with who you follow and don’t be afraid to mute or unfollow people who do not make you feel good or have a positive impact on you. . . It’s not easy to change any habits or unlearn old habits so remember this will take time and patience. Start small and set an objective you are 100% committed to achieving. Be kind to yourself if you slip up then just try again. . . If you feel you might have a more serious digital addiction then please seek professional help from a trained psychologist who is experienced and can help you. . . #drkimgranland #digitaladdiction #digitaldependency #addiction #clinicalpsychology #mentalhealthawareness #practicewhatyoupost

22.01.2022 The number one thing you can do to help with your mental health is to focus on improving the quantity and quality of your sleep. . . This week is sleep awareness week so try these 5 sleep tips to help restore calmness and reduce stress. .... . Set a nightly routine and stick to it, this helps create your own natural sleep cycle which signals to the brain it’s time for sleep. The best routine is to have a nightly hot shower or bath and then after in a cool room your core temperature goes down which signals to your brain that it’s time to sleep. . . Limit yourself time 2 alcoholic drinks as any more has a negative impact on your ability to have REM deep sleep which makes you wake up with a foggy head the next day. . . Limit your caffeine intake and especially for morning use only. We all absorb caffeine differently but as a quick rule the coffee you have at 4pm is still half in your system at midnight so best to replace your drinks with other zero caffeine drinks link a chamomile tea. . . No screens 2 hours before bed, the blue light tricks your brain to stay awake and more importantly you could be doing something relaxing like reading a book or meditating . . . If you have a lot of worries or anxious thoughts write them down in a journal and keep it next to your bed. This helps train your brain to know that we will action these concerns the next day. . . As with any behaviour change think about why you are making these changes and focus on that every night to help you unlearn old habits and relearn new ones. I often suggest writing the purpose of your motivation up somewhere you can see every night to remind you. Take small steps each day and be kind to yourself if you ever slip up and just start again the next day . . #sleep #sleepawarenessweek #sleephygeine #mentalhealthawareness #psychology #clinicalpsychology #emotionalhealth #drkimgranland . . See more

21.01.2022 this is for whoever needs to read this today to help them with gaining a new perspective. So many people are struggling in their relationships right now and it’s ok to not be ok. Spend time on giving yourself self-compassion. . . Divorcing is a process of grief so please be kind to yourself and seek professional support if you are struggling to cope with the loss. Even reaching out to friends and family can help with the grieving process as so many people suffer in silenc...e. . . . . #relationships #mentalhealth #grief #loss #separation #divorce #psychology #drkimgranland #reachout #cognitivepsychology #coupletherapy

19.01.2022 This is probably the simplest yet hardest concept to get our head around. Your thoughts and your beliefs are not facts and they are not set in stone and can be challenged and changed. . . Tips to challenging your thoughts: .... . Start to think about your daily thoughts and beliefs, especially any thoughts linked to negative emotions that you are struggling with. . . Begin to write your thoughts and beliefs down. If possible write down your triggers to these thoughts. . . Start to look at how much you truly believe your thoughts and write down the percentage. For example if you are having a panic attack ask yourself how much do I actually believe this panic attack will never end? . . Then start the process of challenging your thoughts and questioning them. Research the true facts, for example ask a professional how long do panic attacks ever last and can they last forever? . . Then after you have challenged the thought evaluate your new belief in the thought again as a percentage. If your belief of the thought has gone down then you have proven to yourself that your thoughts aren’t facts but beliefs we have developed and they are not facts. . . This type of work is called cognitive therapy which is usually used in CBT and can be helpful to reduce unpleasant feelings like anxiety and sadness. Please remember though it takes time to gain a different perspective on your own thoughts. This is a new skill and it is best to practice it daily a little and often. . . Please seek professional psychological help if your thoughts are controlling you and you are struggling with negative emotions. . . #cognitivepsychology #mindset #thoughtsarenotfacts #drkimgranland #drkim #negativethoughts #cognitiverestructuring #mentalhealthawareness #clinicalpsychology #psychotherapy See more

18.01.2022 Thank you to everyone who has followed my social media journey to help empower us all to raise awareness about mental health. You have all been so incredibly supportive and encouraging and I couldn’t have done it without you all. . . I opened this account during COVID-19 to help anyone who was struggling and a big thank you for so many wonderful people who believed in me. It’s been a privilege to help and I am extremely blessed to have a platform that is supportive and e...ncouraging for people all over the world. I started this in the hope of helping just one person, encouraging them to reach out for support and now I have over 1000 wonderful souls who are on this journey with me! . . Thank you all so much especially @powerfulsteps @beyondvirtual_au @venusgetaways @theinnershineclinic @_shunanda_ @letsconnectwomen @dr.aileen @door20a @eqminds @thenaturalswitch @wellbeinggetsreal @rioconsultinggroup @sheelevatesnetwork all of you rock!! . . #drkimgranland #mentalhealthawareness #allinthistogether #supportingsmallbusinesses #supportingeachother #anxiety #depression #psychology #clinicalpsychology

17.01.2022 I urge everyone who is posting a black page or who has seen a black page to reflect on this mindset. It’s been something I have always believed in both personally and professionally. However, I have been spending this last week trying to make sense of everything that is going on in our world and the inequality we are facing. I have been also challenging myself around this mindset and how I can shift more each day to being a part of the problem and as a educated white female... not being quiet and therefore a part of the problem. . . I believe the question that has been going on in my head and that of many of my clients is how do I become part of the solution? How do I make a stand? How do I make a change? Also more importantly how do I change? . . I know many of you are feeling helpless so I have decided to use this platform to raise awareness of how to shift your mindset and how to challenge yourself. It’s something I do with every client and I do it myself each and every day. So I will begin it today. . . With any shift in your mindset firstly you must truly accept what your mindset is first. Read this statement over and over and pause and reflect. Do you believe this statement? If not, why not? Then ask yourself do you value this way of thinking? If you do value it, how much do you value it? How much are you living this value? . . My Ask Dr Kim session today at 5pm on insta live will focus on this topic and this mindset and how to begin your journey of making a change. Please DM if you have any questions or please watch the replay on IGTV and ask me any questions after. I hope you can join me in this important discussion. . . #mindset #partofthesolutionnottheproblem #partofthesolution #change #changeyourmindset #blackouttuesday #timeforchange #askdrkim #drkimgranland #helplessness #howcanihelpyou See more

17.01.2022 Answering this important question is never easy but if you are struggling to really know how you are feeling then think about how your daily life may have changed lately. . . Have you had changes in your sleeping patterns whether a drastic increase or decrease in the amount or quality of your sleep? .... . Have you reduced or stopped activities you used to enjoy doing like playing or watching sport? . . Have you had more difficulty focusing or paying attention at work or at home? . . Has your motivation or drive reduced lately? . . Has your appetite or ability to enjoy food changed recently? . . Do you find you have changed your daily exercise patterns? . . Have you decreased socialising or are you unmotivated to see your friends and family? . . If you have noticed any of the above parts of your life changing or if you have been told by others that they have noticed these things about you then you might actually not be doing OK. Sometimes mental health difficulties are not obvious or related to how you feel. . . Please reach out to a friend, family member, lifeline or a mental health professional to talk about these things. We are all here for you and we all care. . . @eqminds @ruokday #ruok #ruokday #psychology #help #suicideprevention #clinicalpsychology #mentalhealthawareness See more

15.01.2022 Living in the moment takes practice and dedication but people who live more in the moment are generally happier and more content with their lives. When our thoughts are focused or worried about the future we are likely to be more anxious. When our thoughts and mind lingers or ruminates about our past this is often linked to sadness and depression. . . .... The good news is that there are simple and easy ways you can train your brain to live more in the moment. . . Try practicing mindfulness or meditation daily for even as little as 1 minute and build up your mind muscle to gain confidence and skill. Learning anything new is hard work so take small steps. Try using apps like Calm or meditations provided for free. I recommend mediations from @eqminds which are very useful. I also encourage my clients to be more present by teaching them mindfulness techniques. If you are new to these ideas then see my previous posts on this topic. . . Slow breathing techniques like simply breathing out for one count longer than you breath in tells your brain that everything is OK and to relax. It takes only 20 slow breaths to induce a relaxed state and with practice you can control your mind encouraging it to be in the moment. . . Flow is a psychological term for the state we enter when we are emerged and engrossed in an enjoyable activity so much that we lose track of time. Think of a time as a child when you were playing and completely lost track of time, this is flow. Having more moments of flow in your life has been linked to increased happiness. Try to find flow through pleasurable activities that spark joy for you. . . Try these tips today and please ask me any questions or if you need any more information on these points. . . Are there any other ways that help you stay more in the moment and allow you to feel happiness? . . . #psychology #mentalhealthawareness #acceptanceandcommitmenttherapy #mindfulness #meditation #drkimgranland #askdrkim #livinginthemoment #breathing #relax #psychotherapy #stressrelief #cognitivepsychology #cbt See more

13.01.2022 #challengeaccepted thank you @vixpixphotography for the nomination What an amazing idea to acknowledge all the inspirational woman in my life who are my tribe and I adore. Supporting each other is such a wonderful gift and I am so blessed to share this journey with so many talented and creative females . .... #supportwomen #womanempowerment #supportingeachother See more

09.01.2022 This pandemic is not an experience for the faint hearted. One minute you might be thinking you are on top of working from home, cooking endless meals or eating takeaway, homeschooling, zoom dating, sanitising and standing in lines 1.5 metres apart. . . . Then the next day you might not remember which child is going back to school on which day at which new time, or what meetings are virtual versus what days you are rostered back in the office. Plus what restaurants are... open and when you feel safe enough to sit next to the person in a cafe or not. . . . . Try and remind yourself each day that you are doing the best you can and this roller coaster of experiences is normal and to be expected during times like these. . . . If you can, share your spectacularly imperfect moments with your family and friends. Like the time I dropped off my child at school recently with trousers 4 inches too short because he managed to grow that much over the isolation period and I didn’t think to check his trousers still fit him. So instead of freaking out we both had a great laugh and I promised to never make this mistake the next time we had a pandemic . . . . Send me a or comment below or a like if you have been on a corona-coaster too so we know we are #allinthistogether . . . #drkimgranland #coronacoaster #mentalhealthawareness #overwhelmed #stress #itsnormal #allinthistogether #askdrkim #feelingoverwhelmed See more

09.01.2022 I’m trying to open up the conversation to answer how do we become part of the solution instead of staying quiet and being part of the problem? . . Join me Wednesday at 5pm on insta live to explore the mindset of if you are not part of the problem then you are part of the solution .... . #askdrkim #blackouttuesday #inequality #speakingout #drkimgranland #partofthesolution #mindset See more

03.01.2022 There is so much to worry about these days so it’s understandable that you might spend a lot of your time worrying and feeling anxious or uncertain about the future. . . Did you know one of the best tips to stop worrying as much is to actually schedule in a set time each day to just worry? Yes it’s true! Research has shown that when we limit our worries to a set 30 minutes daily then after two weeks we will worry less. .... . Simple tips to worrying less: . Schedule in your diary 30 minutes each day just to worry. If you are worried outside of this time then kindly remind yourself that you will deal with it during your 30 minutes. . . If you are worried that you will forget your worried thoughts then write them down so you won’t forget them and then remind yourself you will deal with them during your worry time. . . Like any new behaviour try using distraction to help yourself unlearn your old behaviour. . . Tell any friends or family that are your worry companions that you can’t worry with them unless it’s your worry time and do something else with them instead. . . Don’t schedule in your worry time at night time as this will affect your ability to fall asleep. Instead do it during the day. If you wake up at night and can’t sleep because of worries then write them down and tell yourself you will deal with them tomorrow in your worry time. . . We are still not quite sure why this works, possibly because people are more likely to worry more productively when they only have 30 minutes to do so. I also know that worrying is very much a habit we have learnt, often from a parent which we feel we need to do in order to solve our problems. Often to worry serves a function and makes us feel more productive. However, it is counterproductive and makes us more anxious as we don’t know how to break the habit. . . If you are really concerned about the amount you worry and feel it is stopping you from leading your normal life then seek professional help from a trained psychologist. . #mentalhealthawareness #clinicalpsychology #worry #cognitivepsychology #psychology #trainyourbrain #worrytime #drkimgranland #askdrkim #anxiety See more