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MindSpot Clinic

Phone: 1800 61 44 34

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25.01.2022 Anxiety is a normal human emotion. We often use words like stress, worry and fear to describe the feelings of anxiety in our everyday life. When we experience anxiety, we often experience: 1. Worrying thoughts that something bad might happen and that if it did, we wouldn't be able to cope ... 2. Physical symptoms like headaches, muscle tension, trembling or feeling sweaty 3. Avoiding places, people or activities But what else do we know about anxiety? 1. Our brain quickly learns to trigger anxiety when we feel unsafe or at risk. This could be before an upcoming job interview, or meeting people for the first time. 2. Meaning that over time, unless we manage it, more and more things can start to trigger our anxiety and worry. It is normal to have occasional feelings of anxiety. But if the symptoms happen too often, are severe, or stop us living our lives then its important to reach out for help. MindSpot is a free, online and confidential mental health clinic. We can help you better understand and manage your anxiety and emotional wellbeing. Visit our website to learn more: www.mindspot.org.au

24.01.2022 No matter how much we love our family and friends, most of us function best when we get "me" time. Schedule regular "me" time to stay resilient.

21.01.2022 Stress drains our energy reserves both mentally and physically. Give yourself a chance to recharge the batteries; take a few moments throughout your day to give your brain a break. Brain Break Idea's:... Take a walk Stretch Tidy your environment Make a cuppa If this tip doesn't help, MindSpot are here to support you to better manage your stress and improve your emotional wellbeing. Visit our website to complete a free, confidential assessment www.mindspot.org.au

21.01.2022 Exercise Anyone? We know that regular exercise is good for us, but is sometimes hard to do. Things that can make exercise easier include: ... 1. Choosing an exercise that is easy and fun 2. Setting realistic expectations about how long and often you will exercise 3. Making exercise sessions a social occasion 4. Reminding yourself how good you feel once you have started 5. Remembering to enjoy the feeling of movement! Stay resilient by staying physically active.

18.01.2022 Our lives are busy, and sometimes it can feel like we just don't have enough time in the day to get everything we want, or need, done. This can create added stress and anxiety, leaving us overwhelmed. Writing a to-do list can be confronting initially, but can also be an effective way to prioritise, clear our minds, and make tasks achievable. Make writing a to-do list easier on yourself by:... Adding a brief note describing how you will complete each task Prioritising each task - you might do this by the due dates, or by the amount of physical, mental or emotional energy they may take Keep it realistic - set yourself an achievable goal Reward yourself when its completed! If this tip doesn't help, MindSpot are here to support you to increase your resilience. Visit our website to complete a free, confidential assessment www.mindspot.org.au

14.01.2022 Today marks the first day of Mental Health Month for 2020. Throughout October, we’re going to be sharing series of educational posts and tips about mental health. But first off, do you know much about who we are? ... MindSpot is a digital mental health clinic for Australian adults troubled by anxiety, depression, stress, low mood, and chronic pain. We make accessing mental healthcare, fast, accessible and easy. All of our assessments and treatments are done online, meaning you can access them from the comfort of your own home. Our service is also funded by the Australian Government Department of Health, meaning we are free for all Australian adults. To find out more or complete our free online assessment today, visit our website: www.mindspot.org.au

13.01.2022 Life doesn't always go according to plan. Challenging situations or expectations that aren't met can trigger a cycle of negative or critical thoughts. These can include thoughts like: 1. "I'm a failure" 2. "I can't do anything right"... 3. "Everything always goes wrong" You can identify these types of thoughts by the following: 1. These thoughts are often automatic 2. They are often exaggerations of the truth 3. They usually under-estimate our strength and ability to cope 4. They also often make us feel worse. If you're stuck in this cycle, try balancing the negative thought with a more realistic one. For example: 1. "I'm a failure" becomes "I made a mistake, but I have learned from it, which is really important" 2. "I can't do anything right" becomes "That didn't work out as planned, but sometimes things like that happen" 3. "Everything always goes wrong" becomes "It feels like everything is going wrong, but I know that I can change these things" Practicing "keeping your thinking real" is a skill that we can all learn. It takes a lot of practice, but the more you do it, the easier it is to do. If this tip doesn't help, MindSpot are here to support you to increase your resilience. Visit our website to complete a free, confidential assessment www.mindspot.org.au

12.01.2022 Feeling tense? Try this now... 1. Take a deep, slow breath through your nose and into your tummy 2. Hold for 3 seconds, then slowly breathe out through your mouth 3. Repeat 3 times... Practicing controlled breathing will help you relieve tension, and stay resilient.

10.01.2022 This week Australia celebrates NAIDOC week. NAIDOC week is a reminder to all Australians to celebrate and honour the history, culture and achievements of Aboriginal and Torres Strait Islander peoples. MindSpot would like to acknowledge the Traditional Custodians of country throughout Australia and their connections to land, sea and community, and to pay our respects to their Elders past and present. MindSpot would also like to acknowledge the achievements of one of our own,... Cultural Mental Health Consultant and Therapist, Carlie Schofield! Carlie was instrumental in leading the development of the Indigenous Wellbeing Course at MindSpot, and continues to support patients and provide meaningful guidance to our team. If you'd like to find out more about the Indigenous Wellbeing Course, or any of our free treatment courses, visit our website www.mindspot.org.au

09.01.2022 Today marks World Mental Health Day. 2020 has been an extraordinary, and challenging, year for us all. If you or a loved one are needing some extra support, we're here to help. MindSpot is a free, world-leading digital mental health clinic for Australian adults troubled by anxiety, depression, stress, low mood and chronic pain. ... We can help you better understand your symptoms and teach you skills that build your resilience and manage your emotional wellbeing. Visit our website for more info www.mindspot.org.au

08.01.2022 Depression can affect anyone. Depression is more than just temporarily feeling sad or unhappy. Depression can stay for weeks, months or even years. When we are depressed we feel down or hopeless and we don't get pleasure from the things we normally enjoy. People with depression also often feel alone. Depression is sometimes triggered by a loss or significant change in our lives. But sometimes there is no obvious trigger. People with depression often have three clusters of sym...ptoms: 1. Negative thoughts about themselves, the world, and the future 2. Physical exhaustion, but difficulty sleeping (or sleeping too much) 3. No interest or pleasure in spending time with others These symptoms create cycle of habits which can keep the depression going. The more we experience these symptoms, the harder it can be to break the cycles. Research tells us that we can learn to break the vicious cycles of symptoms: What we do and how we think can have a massive impact on our emotional wellbeing. No matter the cause, it is important to learn to manage the symptoms of depression. MindSpot are here to help and support you. We provide online assessment and treatment, with feedback provided by our team of therapists who can help you better understand and manage your depression. Visit our website to learn more www.mindspot.org.au

07.01.2022 Negative thoughts stick around because we believe them. But, our thoughts are not always true. Keeping your thoughts realistic will help you to stay resilient.

06.01.2022 What is CBT? Cognitive behavioural therapy (CBT) is a type of psychological treatment. It was developed from techniques for managing mental health that have been known for thousands of years. CBT has been evaluated in more than 1,000 clinical trials, which have demonstrated that it is an effective treatment for reducing symptoms of anxiety and depression.... CBT aims to do two things: 1. CBT teaches people the links between our thoughts, our actions, and our mental health. Understanding these links helps us to better understand ourselves. 2. CBT teaches people practical psychological skills they can use to become emotionally resilient. Learning and practicing these skills helps people to become their own therapist. At MindSpot, we offer free, evidence-based treatment courses that are based on well-tested principles of CBT. Our courses focus on areas like anxiety, depression, chronic pain and OCD. Cognitive behavioural therapy (CBT) is really about teaching people practical skills which help them to achieve their potential. More than 20,000 Australian adults have enrolled in our courses. We help them to understand their symptoms, learn skills to manage their emotional wellbeing and improve their quality of life. To find out more about our treatment courses visit our website www.mindspot.org.au

05.01.2022 Spiralling downward is a horrible feeling. The temptation is to close off. Reaching out to others is hard. Most people want to support, they are just waiting for permission. ... Stay resilient by reaching out.

05.01.2022 Visit our website for information about anxiety and depression, free assessment and treatment. Let us help you become more resilient.

05.01.2022 We recently asked more than 5,000 MindSpot users about what they were doing to cope with the impacts of COVID-19. One in three people (34%) reported they were limiting their exposure to news and social media. Taking a break from the news will help reduce anxiety and fear, and will help you to maintain perspective. Stay resilient by taking a 48 hour break from the news each week.

04.01.2022 Our expectations about ourselves are important. But sometimes they can become too rigid. We might want to do everything perfectly, but often that isn't possible, realistic, or helpful. Stay resilient by allowing yourself to be human and less-than-perfect.

03.01.2022 One way to manage worry is to set aside a time each day, or week, where you have permission to worry. Worry Time Do’s: 1. Write a list of your worries (you can add to this list throughout the day).... 2. Set aside some time each day or week to deliberately think through your worries. 3. When you find yourself worrying outside of this time, make a note of it and come back to it in your worry time. 4. During Worry Time keep a note of what specifically you are worried about and any tips for things you can do to solve the issues. Worry Time Suggestions: 1. Avoid scheduling Worry Time too close to bed time. 2. Pay attention to how your worry can become a habit which makes you feel better. Use Worry Time as a way of setting limits with yourself. We all have worries. But sometimes our worry gets on top of us. Try scheduling worry time to help you manage. If this tip doesn't help, MindSpot are here to help you better understand your worries. Visit our website to complete a free confidential assessment, and learn to manage your emotional wellbeing www.mindspot.org.au