JTPsychology | Psychologist

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25.01.2022 Recently I've been delving into the research around phone addiction. While these devices can be a source of immense joy, productivity and connection they can also be quite the opposite. In order to stop your phone from controlling you and your attention, I have three evidence based tips for you to implement: 1. Turn off all push notifications. These prompts are your phones way of drawing you in to using it when you don't necessarily need to. Reducing notifications means you c...an check your phone when YOU want to, rather than when your phone tells you. 2. Take distracting apps off your home screen. Like any bad habit, having easy access and a visual reminder can make it more luring. Moving distracting apps off your home screen makes them a little harder to get to and therefore less likely you'll click on it. 3. Turn on the greyscale function. The bright colours on our phones make its use very stimulating to the brain. Turning these colours down removes positive reinforcements and dampens that urge to to keep scrolling. Which of these have you tried? What impact did it have on your phone use?

25.01.2022 As the year comes to a close we have the opportunity to reflect on what has been one of most impactful years in our lifetimes. It’s important to note the difference that our mindsets can make in the learnings that we take away from this year. Someone with a ‘fixed mindset’ assumes that abilities and understanding are relatively fixed and see failure as a sign of weakness. Someone with a ‘growth mindset’ believe that they can get smarter, more intelligent, and more talented. T...hey see every environment as a learning opportunity to improve their skills and enhance their knowledge. We have all experienced setbacks this year, but at the same time we have all had the opportunity to truly get out of our comfort zone and develop in ways we could have never imagined. How did you grow over the last 12 months and how will these learnings equip you for the future? Wishing you all a happy new year. See more

25.01.2022 At times, we might find ourselves getting swept away with the New Years resolution hype and set unrealistic and futile goals. Research suggests that we are more likely to achieve goals that align with our values. This is because our values are the driving forces to everything that we do. When we take time to reflect on goals that we have not achieved, it can often be traced to a value misalignment or having conflicting values. With that in mind, I encourage you to ask yourself a series of questions. What are your values? What's important to you? Why do you want to achieve that goal and how does this goal align with your values?

24.01.2022 The avoidance of unpleasant emotions can be a bit like finding yourself in emotional quicksand. The more you fight and avoid these uncomfortable feelings, the deeper you find yourself in them. With quicksand, the best thing that you can do is stop struggling and slow down while you engage in slow, deliberate movements. The next time that you find yourself resisting unpleasant emotions, consider whether this approach is really working. You might try something different, such as allowing yourself to lean back and fully experience the emotion.

22.01.2022 We all have intentions of adopting new and improved ways of doing things in the new year, but not all of us follow through with actions to bring these thoughts to life. Research by Dr Gail Matthews found that we are 42 percent more likely to achieve goals if we write them down. This process forces us to get clear on what it is that we want to accomplish and strategise how to get there. There is a wealth of stationary out there to support goal setting and planning. That being said, a simple pen and sheet of paper will do the trick. Where are you writing your goals for 2020?

21.01.2022 As you look forward to the big goals that you've set for the year ahead, you might be wondering how on earth you're going to get there. Knowing your personal strengths and how to use them is a strategy that many successful athletes, performers and business people use. Take a moment to ask yourself a few questions "what are my strengths?" "what qualities make me unique?" "how can I use these to achieve my goals?". If you're unsure, ask a coworker, a friend or a family member. You might be surprised by what they say.

20.01.2022 Are you a procrastinator? Research suggests there are three types of procrastinators, people who put off tasks because they’re not enjoyable or unpleasant (the avoider), people who put off tasks because they’re too distracted by more exciting and pleasurable things (the pleasure seeker) and people who underestimate the time it takes to complete a task or assume they have more time to finish it (the optimist). Knowing our procrastination type and framing tasks with this in min...d can help us to complete them. Avoiders might identify what is unpleasant about the task, recognize the benefits of having the task done and break the task into smaller bite sized pieces. Pleasure seekers would benefit from incorporating positive elements while they complete the task and setting up a reward system for once they have the task done. Optimists are encouraged to create a schedule or plan to complete the task, involve others to hold them accountable and identify a ‘point of no return’ of when they truly have to have the task done. What type of procrastinator are you? How do you manage this?

20.01.2022 The holiday period can be a joyous and festive time for many, but can also be a challenging time for some. Those coping with grief, separations or family difficulties may find this to be a particularly difficult period. People with mental health conditions may also find it hard to manage their condition in the context of intense social settings, or complete social isolation. At the essence of this holiday period, is the concept of giving. Many people think of giving in tangible terms, but giving someone your presence, attention and space to share how they’re feeling can be even more valuable. Here are my top 5 tips to be there for someone who might be facing the holiday blues.

19.01.2022 R U OK Day is by far my favorite day on the mental health calendar. The events of 2020 have made it more important than ever to check in and follow through if the reply is no. Check out my article in the latest Altius insights on how an EAP can be a valuable resource for psychological support. https://altius-group.com.au//ru-ok-day-theres-more-to-say/

17.01.2022 R U OK Day is about empowering people to check in with others about their mental health. Sometimes it might be hard to predict what others' might say and how we might respond. Follow this easy step by step process when asking the question and know the two keys are LISTENING and offering SUPPORT.

17.01.2022 When life throws us hurdles we might find ourself becoming fixated with things outside of our control. This way of thinking can consume our time and energy, reducing our ability to cope. It's important to break down situations in terms of what we can and can't control in order to ensure that you're using your resources in the most effective way.

17.01.2022 During a time of such uncertainty, it is more important than ever that we understand normal responses to distressing events and how best to manage these responses. Register now for the FREE Webinar that I will be hosting with Altius Group: Natural Disasters, Pandemics, Emotional Responses and Coping held Thursday, March 26 at 1.30-2.30pm (AEST). The webinar aims to help you cope effectively with your feelings, thoughts and behaviours. https://altius-group.com.au//register-now---free-webinar-/

16.01.2022 The COVID-19 pandemic is likely to impact us all in different ways and it can be normal to feel a sense of worry and anxiety in response to such a stressful event. If you, or someone you know feels as if this this stress or anxiety is impacting on everyday life, speaking to a psychologist may be able to help. Many people may avoid seeking help due to feeling as if their issues are not severe enough, or feeling a sense of hopelessness about what they might be able to do in response to the situation. Early intervention is one of the best things that you can do to prevent mental health issues from spiralling. Medicare has released new psychological service codes, whereby people are able to access support via telehealth. Please get in touch if you would like to arrange a session for yourself or someone that you know.

15.01.2022 Irrespective of whether I'm working with a client in their personal or professional life, there is always a desire to develop good habits. The 3 R's to habit change (Reminder, Routine, reward) are a useful tool for breaking bad habits and developing healthier ones. Lets go through an example of what this looks like.. Reminder: An email notification pops up, prompting you to feel stressed that something urgent might need to be actioned.... Routine: You engage in the habit of immediately checking and responding to the email. Reward: You immediately feel relief that the email has been actioned. If the reward is positive, then the cycle forms a positive feedback loop that tells your brain, "Next time this reminder happens, do the same thing." (i.e. When you receive an email answer it immediately.) Follow this same cycle enough times and you'll stop thinking about it. Your behavior will just become a habit. Habits can be helpful to a point, however in this example constant email checking may become disruptive for someone trying to do some focused work. The good news we can transform the 3 R's into a practical framework that we can use to eliminate bad habits and develop good ones. In order to do this, we need to make our bad habits invisible, difficult and unsatisfying. At the same time, we can build new habits by making them visible, easy and satisfying. Let me know how the 3 R's help you manage your habits!

13.01.2022 Wishing everyone a happy #MentalHealthMonth. There has never been a year with a stronger focus on mental health. It is my greatest hope that this time truly shifts how we think about, manage and prioritize our mental wellbeing. It's time that we normalized speaking about how we are going. This doesn't need to be a big deal, formal, or scary. It can be as simple as asking someone "how is your mind going?" and being ok with listening and being there to support someone no matter what their response.

13.01.2022 Just four days to go. Don't leave it until the last minute, grab tickets before they sell out!

13.01.2022 A new year often ignites energy for goal setting, however as the year goes on we tend to lose sight of these goals and why they were so meaningful in the first place. One way that we can overcome this, is by scheduling in regular intervals to set and review our goals. You might choose to do this on a seasonal, monthly or even fortnightly basis. If you're using the new year to set some new goals, do yourself a favour and pop some reminds in your calendar to reflect on how you're tracking.

11.01.2022 Christmas is a celebratory time for many, but for those with anxiety, depression, eating disorders or other mental health conditions, it can be extremely debilitating. I just wanted to share a few quick tips how to try help make your celebration an inclusive and enjoyable experience for everyone: - Avoid commenting on people’s appearances, focus on other aspects such as how grateful you are for their company - Ask open ended questions, leaving it to the person where to take... the conversation e.g what’s been keeping you busy? - Consider the impact that discussions about diet, food, weight and exercise may have on others who may have unhealthy relationships with these - Have activities or discussion prompts available to direct conversation such as a Christmas multiple choice quiz - If possible, provide a space for people to ‘introvert’ if they need a few moments away from everyone Remember that mental illness is complex and that there’s a lot more going on in people’s heads than you may be aware of. If you have any questions about supporting someone with a mental health condition, please don’t hesitate to get in touch. Happy Holidays!

11.01.2022 What is your stance on office plants? Do they bring you joy or do you find them to be more hassle than what they’re worth? Believe it or not, something as simple as keeping a big of greenery at your desk could significantly improve your mental health at work. According to a study published by the American Society for Horticultural Science, having plants to look at presents a healthy, restorative distraction from draining office tasks. What type of plant keeps you company by your desk?

10.01.2022 Last night I had the pleasure of hosting ‘Baking Mindfully’ at Our Big Kitchen. The event combined principles of positive psychology with a passion for traditional baking. It was great to see people build real life connections, while learning about the basics of mindfulness and how it can be applied to our day to day lives. Special thanks to Shalom for their support in running this event.

10.01.2022 Did you spot the feature of next months Baking Mindfully event in the The Australian Jewish News ? Get tickets before they sell out!

10.01.2022 Are you the type of person who finds yourself focusing on all of your shortcomings? How often do you take the time to consider your strengths? We are each blessed with personal qualities that distinguish us from those around us, yet sometimes we don't leverage these as much as we could. Check out this list and identify your top 3, then consider how you can leverage these in all areas of your life.

10.01.2022 Today marks World Mental Health Day, which promotes global education, awareness and advocacy around the management of our mental health. Every 40 seconds, someone loses their life to suicide. The World Health Organisation are using today as an opportunity for us each to take 40 seconds of action. What are some things that you can do in 40 seconds, to manage not only your mental health, but others too? Here's some suggestions

10.01.2022 International Womens Day is about recognizing women's achievements in the context of the ever-challenging environment that women continue to face. It's about focusing our attention on women's rights an and supporting actions to bridge the gap in gender inequalities. It is amazing to see so many organisations and their leaders draw attention to this issue, however I can't help but wonder whether this awareness translates into action on other days of the year. We know that div...ersity in the workplace provides an array of benefits, yet so many companies still lack effective policies, procedures and initiatives to promote gender equality and other forms of diversity. Great organisations are those that take action on EVERY day of the year. If you are looking for some ways that you can better support women at work, consider the following: - Have diversity in the roles available to women - Provide more flexible working options - Have a fair parental leave policy - Pay equal salary for equal work and experience - Provide professional development opportunities - Encourage women to take the leap - Diversify leadership You don't necessarily need to be in senior management to support women in the workplace. Some things we can do at an individual level include: - Be aware of the discrimination women encounter - Don’t make assumptions about someone’s gender - Seek to promote equality irrespective of sex and gender - Use inclusive language and body language - Confront comments that are biased - Provide education to others Wishing you all a Happy International Womens Day (every day of the year).

09.01.2022 Join me for a FREE webinar on Natural Disasters, Pandemics, Emotional Responses and Coping. It’s been a year since the shocking NSW bushfires and the onset of the world-wide response to the COVID 19 pandemic, yet natural disasters and impacts of COVID 19 continue to disrupt our daily lives. You only need to look as far as the bushfires that have devastated Fraser Island in Queensland, and more recently in Western Australia as two examples. Unpredictable environments have beco...me our ‘new normal’, with the uncertainty of the COVID-19 pandemic; the associated lockdowns, physical distancing; and the resulting economic breakdown taking its toll on peoples’ mental health. It is common for people who have experienced disaster and periods of uncertainty to have strong emotional responses. Understanding normal responses to distressing events, and how to best to manage these responses, can help you cope effectively with your feelings, thoughts and behaviours. To support the community, PeopleSense by Altius will be hosting a free webinar for our partners to offer essential information to support your own and other’s recovery following a natural disaster or crisis. https://event.webinarjam.com/register/197/4qpzlh32

08.01.2022 We're all looking to make some sort of change in our life or to encourage others to make positive change, however we might vary in how ready we are to take action towards that change. Someone who is in.. Precontemplation has no awareness for a need for a change and has no intention of changing the behaviour; Contemplation has awareness there is a need for change, but is not committed to taking action;... Preparation is intending on taking action but hasn't taken the first step just yet; Action is actively engaged in change behaviours related to the different outcome they would like to achieve' Maintenance is sustaining and solidifying change behaviours that have already been made; Relapse is falling back into old habits after engaging in change behaviours. Taking the time to recognize what stage of change we're in can be a helpful way in working out what you need in order to be closer towards changing behaviours. For example, someone who is in precontemplation could benefit from identifying why change is important, whereas someone in preparation could benefit from identifying why it is important to make change sooner rather than later. What are you trying to change? What stage of change are you in? What can you do to take further action towards the behaviour you'd like to engage in

07.01.2022 A new year is an opportunity to reflect on what's important to us and assess whether our actions are in alignment with this. We might find that over the course of the previous year, the very things that brought us health and happiness somehow went by the wayside. Reflection and planning are critical at all points of the year, and can be extremely helpful at this time to get us back on track. What are you looking to implement this year to enhance your health and happiness? Stay tuned for tips on how to set goals to enhance your success!

04.01.2022 I am ecstatic that the Federal Budget outlines a plan to double the number of Medicare-funded psychology sessions available to Australians with a mental health care plan under the Better Access Scheme. Regular and consistent support is key to being both proactive and preventative when managing mental health. It helps build rapport with psychologists, provides greater opportunity for early intervention and increases engagement in evidence based treatment to promote wellbeing.

04.01.2022 Thanks to the The Australian Jewish News for their cover of Our Big Kitchen's recent Baking Mindfully Event. Keep your eyes peeled for the next one!

04.01.2022 So pleased to see the Black Dog Institute's MyCompass tool for people experiencing mild to moderate stress, depression and anxiety. It's a free to access online self-help tool that is clinically proven to reduce symptoms and improve well being. https://www.blackdoginstitute.org.au//self-help-/mycompass

02.01.2022 Calendar and time management is a strategy that can really help us to prioritize what's important and ensure that we get these things done. Often, I see clients utilizing these tools for work tasks and meetings, but rarely for non-work related things or unproductive habits. I encourage clients to use their calendars to schedule and manage both their work and non-work related activities. Sometimes, it can also be helpful to actively plan for and manage unproductive habits too, such as setting time to get distracted by your phone or 'fluff' around the house. How do you feel about calendars and time management? Do you love the idea of knowing where you'll be and what you're going to do at any given time or do you resist planning ahead?

01.01.2022 As we begin to transition back to the office you might be wondering how to set up your future workforce for success. Check out this latest Altius Group insights article on workshops designed to harness this opportunity for change to workplace culture. https://altius-group.com.au//peoplesense-by-altius-retur/

01.01.2022 Once gaining clarity about the things that are important to us, we can start setting more tangible goals. I always encourage clients to set SMART goals - these are specific, measurable, achievable, realistic and timely. Having clarity about these goals will enable us to plan ahead and review retrospectively. At times, goals can seem too big and can feel overwhelming, we might therefore break a bigger long term goal into smaller short term stepping stones. For example, if someone were to have a goal to run a 10km in 3 months, we might initially just focus on running 3km in one month and building up from there. How are you breaking your annual goals into smaller ones?