Sharon Stinson Psychologist | Yoga studio

Sharon Stinson Psychologist

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23.01.2022 Urge surfing is a #mindfulness technique to train the brain to not act on ANY behavior that you want to reduce or stop. It’s relevant to chemical dependence (alcohol/drugs, cigarettes, vaping, sugar, coffee, food etc) and process dependence (excessive -spending, gambling, exercising, porn, masturbation, sex, sleeping, ruminating, screen time etc).... Metaphor: Imagine that urges are like ocean waves, they come in small, they grow and peak, they dissipate & pass. You can ride the wave of the urge, like a surfer on a surfboard. Use your breath as the surfboard until the wave passes. Notice your breath. Notice your thoughts. Notice your body sensations. #getcurious. What was the trigger? What is the emotion? Observe without judging, fighting or feeding the thoughts/urge. Continue to gently bring your awareness back to the breath. Keep practising. Whatever you repeat gets stronger, and whatever you don’t repeat gets weaker. If you practise urge surfing, your ability to surf the urge will likely increase and get stronger. Remind yourself that urges rarely last longer than 30mins. Ride the urge wave for as long as you can. And just so you know ... urge surfing is just one tool in the dependence/addiction recovery toolkit. You have to start somewhere. . . #urgesurfing #surftheurge #smallchanges #smallchangesbigresults #recoveryispossible #recoveryjourney . #mindhealth #brainhealth #physicalhealth = #mentalhealth

23.01.2022 Marijuana is not just marijuana . Marijuana is much more potent now than ever before. ... Even casual use causes major neurological changes in the brain which has long term effects on motivation & working memory. Working memory is the backbone of your mind. What you think, what you plan, what you feel. Information source: Research via Dr Hans Breiter. Psychiatrist . . #mentalhealth #mentalhealthawareness #marijuanaandmentalhealth #cannabisandmentalhealth #neurologicalchanges #cognitiveimpairment #workingmemory #brainhealth #marijuana #cannabis

22.01.2022 THE NUANCE Why Spending Time Around Other Living Things Positively Affects Your Health Time spent around other living things may be essential to the health of your microbiome, and by extension the health of your brain and body.

20.01.2022 Stages of Change/Recovery ~ #theresaholeinmysidewalk An Autobiography in Five Short Chapters. by #PortiaNelson .... describes the classic human experience of engaging in deeply ingrained behavioral patterns that keep us stuck in outcomes that don’t serve our highest wellbeing. ... These patterns might have something to do with dependence/addiction, or perfectionism, or avoidance of life/responsibilities, or unhelpful thinking patterns, or resistance to making healthy love connections, or simply a same-old/same-old routine of life. How many times do we keep making choices that only lead us into the same hole in the sidewalk? As many times at it takes, until our eyes are wide open (coming out of denial) to recognize that we DO HAVE THE POWER to make other choices. It’s as simple, AND yet as complex, as that. The reality is that any process of change involves setbacks + resets, over & over again, until we reach the desired outcome. So #keeppractising #newchoices Over and over again. Reminder: check out my previous post (back in Aug 2020) on THE STAGES OF BEHAVIOUR CHANGE to see a visual step-wise process that needs to happen in order to achieve intentional behavior change. INTEGRATIVE PSYCHOLOGY . . . # #stagesofchange #behaviourchange #dailypatterns #setbacks #resets #recoveryispossible #motivationalinterviewing #psychologytools

20.01.2022 Many months or years of extreme substance use (addiction) combined with a poor diet, can lead to malnutrition + multiple organ damage. It will take a toll on brain & body health, and some of it may be irreversible. That’s the bad news. However, there is hope and in any addiction recovery process, it is important to focus on the role of nutrition, especially anti-inflammatory plant based foods (such as leafy greens like kale & spinach as pictured) & foods high in omega 3’s ...... AND that’s just touching the mere surface. Any recovery journey requires the supervision & support from practitioners who have a strong awareness of the psychological & nutritional factors that influence recovery success. However if substance use has been extreme & prolonged this will definitely require the supervision of someone who is specifically trained in clinical nutrition, because it’s far more complex to repair long term brain & body damage (if at all possible). The good news is that there is a ton of recent research around this area of mental health worth paying attention to and my mind is soaking up as much of it as possible. Does this topic fascinate you too? If it’s not directly relevant to you, perhaps it’s useful for someone you know. : Home grown abundance - #leafy greens & #sunshineonastem #substancedependence #addiction #recoveryispossible #stagesofchange #contemplation #preparation #action #maintenance #relapseprevention #psychologicalsupport #nutritionalsupport *see earlier post -The model for behavior change (re addiction recovery).

20.01.2022 Activate the awakening of your heart through self compassion + self kindness + self forgiveness + self care + self love. Not just once or twice. ... Not just every now and then. Act with intentional habits over and over again, until self destruction is no longer the familiar path. #mindhealth #brainhealth #bodyhealth #mentalhealth #changeispossible #selfgrowth #selfdevelopment #intentionalliving #sharonstinsonpsychologist #integrativepsychology

20.01.2022 In beauty I walk. With beauty before me I walk. With beauty behind me I walk. With beauty above me I walk. ... With beauty around me I walk. It has become beauty again. . Walking in Beauty: Closing Prayer from the Navajo Way Blessing Ceremony. . . : My pic of local #sunset, Adelaide, South Australia. #sunsetsofadelaide . . #walkformentalhealth #walkforwellbeing #beautyinnature See more

19.01.2022 Disconnect from the couch and screens. Reconnect with the natural world. ... This post is inspired by an article via #DrFrankLipman that I shared recently on my fb page .... Go Wild and Take the Medicine That’s Just Outside Your Door. He cites a load of information relating to spending time in nature to boost immunity & wellness, to calm the nervous system & the mind, to become a nicer human, to boost athletic performance, to refresh mental performance, and to simply connect with people in joy. : Video is mine, taken near Parsons Beach, #fleurieupeninsula on a coastal trail hike. #mentalhealthtips #gowild #rewilding #healinginnature #naturehealing #naturetherapy #naturepsychology #ecopsychology #integrativepsychology

19.01.2022 Disclaimer A gentle reminder ~ This is social media.... This is not therapy. This is not counselling. This is not a personal psychological service. Content posted on this account is provided solely for the purpose of information sharing and raising awareness about a range of topics. Thank YOU for being here. I truly value all the connections, even those of you following quietly in the background. THANK YOU . THANK YOU . THANK YOU . #socialmedia #disclaimer #psychologist #adelaidepsychologist #australianpsychologist #southaustralianbusiness #thankyouforbeinghere #thankyou @ Adelaide, South Australia

18.01.2022 More on Cannabis The younger a user of cannabis is, the more likely they are to experience psychosis. ... Genetics and family history also play a big role in this. The ALT1 gene seems to play a role in more vulnerable people becoming addicted. In a bid to find out more about cannabis and mental health, there will be a four-year-study of adolescents and adults who use cannabis, and the impact it has on their brains. This is a world first study will involve scanning participants brains and examining mental health measures, memory and school achievement. EDUCATION is key, especially for those who are vulnerable. Research via Professor Val Curran -(Psychlopaedia.org).

17.01.2022 #91 years old. #adventureseeker ... #redefiningaging INSPIRATIONAL . . #Repost @purenewzealand with @get_repost It’s never too late to do something new 91-year-old Dorothy checked off her bucket list and bungy’d from the Auckland Harbour Bridge, making her officially the oldest (and coolest) person to jump from the bridge. #DoSomethingNewNZ @visitauckland : @ajhackettbungynz

17.01.2022 Free webinars on Ice Addiction.

15.01.2022 Kudos to @the.holistic.psychologist for sharing this fab graphic of the pillars of mental wellness. I found myself reflecting on all the pillars & then went down the rabbit hole of ~ DISCOMFORT & ADVERSITY ~ because it’s more relevant to all of us, collectively, right now. In the general course of our lives, discomfort& adversity can either make or break our mental health. When we step outside of our comfort zone, learn new things, or face significant challenges & then exper...ience triumph, our brain responds with new growth, and it’s typically the way we develop psychological flexibility & resilience (Ive spoken about this stuff before). We certainly don’t evolve by staying in a comfort bubble & avoiding life experiences. However when we experience deep trauma we tend to go into withdrawal & it might feel like we stop living for awhile. In this case it takes consistent effort with the other pillars to move beyond the negative impact of adversity & it’s usually totally possible to transcend the adversity. It’s a different scenario though when the adversity is situated at the most basic level of human existence, as depicted in this second graphic of Maslow’s Hierarchy of Needs (via Rachel Rody, Minnesota) as there is little chance of being able to focus on the other pillars of wellbeing when all energy is channeled into basic survival. Thankfully, for the majority of people experiencing the COVID-19 Pandemic, it will be totally possible to keep working on all the pillars of wellbeing. However for the many people experiencing adversity at the most basic level of existence (perhaps for the first time in their lives) the trauma will run deep and if it is prolonged it could be difficult to transcend. And let’s remember, in some parts of the world, there is unfathomable systemic adversity and people’s entire lives are centered around survival at the most basic level, even pre COVID. Let’s check our privilege. Let’s heighten our awareness of other people’s suffering. Let’s be more discerning about the extremes of human behavior that we are now witnessing in others + experiencing within ourselves. Let’s open our hearts. Let’s offer our warmth to others, instead of coldly turning away.

14.01.2022 Hey all, A little update from me .... As the year has drawn to a close I have taken a short break away from direct client work, & I’ve been able to find that sweet spot between getting lots of R&R (posting snippets up there in my stories) AND doing some creative business planning for 2021. ... I’m currently updating all my Integrative PsychologyGroup Session Series (which now include more on mind/brain/body health) and for the first time ever I will be offering some of these as an online option next year. The group sessions include: 1. Integrative Psychology for Adult Mental Health & Wellbeing. 2. Integrative Psychology for Midlife, Menopause & Beyond (significantly updated since the inaugural sessions in 2015). 3. Integrative Psychology for Proactive Ageing & Wellbeing. Further details will be announced in early 2021. . . #integrativepsychology #adelaidepsychologist

13.01.2022 RESILIENCE The capacity to recover quickly from difficulties. The ability to become strong, healthy, or successful again after something challenging happens. Developing resilience refers to a capacity to cope with change, adversity, & stress. It is an ability that we learn and cultivate throughout our lives by intentionally choosing our behaviors, thoughts, & actions.... Resilience can help offset the risks to your mental health such as depression & anxiety. Tips to build resilience : Prioritise your health & wellbeing, seek social connection, find ways to solve problems, face your fears, learn from your mistakes & failures, ask for help when you need it, use your strengths, find the purpose & value in every day, focus on gratitude & hope, develop helpful thinking habits, practice self compassion, practice mindful breathing & meditation. What other ways do you know to build resilience? There are lots more. . . . #resilience #mindhealth #mentalhealth #mentalwealth #mentalhealthtips

12.01.2022 Hey all, The Australian Institute of Health and Welfare (AIHW) recently published the results of the National Drug Strategy Household Survey (2019).... Here are some of the results in brief: More Australians are giving up alcohol, but it still remains the most commonly used drug in Australia. Fewer Australians are smoking daily than ever before. There has been a drop in non-medical use of pain killers & opoids. The use of some illicit drugs - Marijuana/cannabis, Ecstasy, cocaine, Hallucinogens, Inhalants & Ketamine - have increased. Keep in mind, most of the information in the media release is for the time before the 2019/2020 summer bushfires & the COVID-19 pandemic. We already know that substance use has increased during this year, but to what extent remains to be seen. So, with many parts of Australia now back in various levels of restrictions, I thought I might encourage people to consider this information and reflect on substance use and it’s impact on mental health. As I’ve mentioned in the past, I am not an addiction specialist, however I do see substance use being a common factor in the presentation of mental/physical health decline in some of my client referrals (across all age demographics), particularly in relation to alcohol & marijuana. In conjunction with survey stats, I will share some of the latest research on various substances, & in particular their impact on mind/brain/body health, and perhaps a few tips & strategies here and there around reducing use/dependence & harm reduction. #substanceuse #substanceuseawareness #substanceuseprevention #substanceuserecovery #aihw #australians #australianhealth #australianlife #australianpsychologist #integrativepsychology

10.01.2022 METHAMPHETAMINE USE IN AUSTRALIA. Methamphetamine is a class of stimulant drugs including: *Amphetamine (speed, base, crystal) *Ecstasy *Cocaine.... These drugs stimulate the brain and central nervous system, leading to increased alertness and physical activity. Of particular concern is the crystalline form of metamphetamine called ICE. In Australia, ICE usage peaked in the late 90’s, however data from the 2019 National Drug Strategy Household Survey indicated that: *Overall rates of meth use have declined over recent years, BUT *among those who do use meth, ICE is the more popular form, AND *those who use ICE are more likely to use it more regularly. ICE is a particular problem in rural and remote communities, and it’s highly possible ICE use has escalated across the nation this year, particularly because it is easily accessible and affordable in comparison to other forms of meth. That will become an important correlate with usage, in the context of our current economic downturn due to COVID-19. Hospital records indicate that rates of regular and DEPENDENT meth use have increased, as indicated by psychosis & other mental health problems, as well as meth-related deaths. Abuse and crime is also increasing in relation to ICE use. The sad reality is that compared to other drugs, ICE has a shorter window of time in which a first-time user will develop full-blown dependence. In just six months of regular ICE usage, all aspects of a user’s physical/emotional/mental/psychological wellbeing, family safety, friendship network, career, and future potential will be completely dismantled. It can be that brutal. #mindhealth #brainhealth #bodyhealth = #mentalhealth . . #metamphetamine #meth #crystalmeth #ICE

10.01.2022 If I consider my life honestly, I can see that it is governed by a certain very small number of patterns of events which I take part in over and over again. If these few patterns are good for me, I can live well. If they are bad for me, I can’t. Author:... CHRISTOPHER ALEXANDER. . #therippleeffect #urgesurfing #dependence #addiction #dailypatterns #recoveryispossible #youchoose #dayoneoroneday #mindhealth + #brainhealth + #bodyhealth = #mentalhealth . . Video: #portnoarlunga #porties See more

10.01.2022 https://theconversation.com/alcohol-and-your-brain-study-fi

09.01.2022 (Oops ... this didn’t post over from Instagram yesterday ... so it’s a day late, yet doesn’t matter as it is relevant every day). WORLD MENTAL HEALTH DAY 2020 So many layers of our collective vulnerability continue to ripple in the consequences of EVERYTHING that has happened this year. ... I don’t need to make a list as we have all been present for, witnessed, experienced + survived the multiple epic challenges. This year the #worldmentalhealthday2020 campaign theme is Mental Health for All: Greater Investment - Greater Access. Yes! And a special acknowledgement to all the dedicated practitioners in the various human services fields. So many across the world, are now on that slippery slope to burnout. #mentalhealth #Investinmentalhealth #therippleeffect #collectiveconsciousness #worldmentalhealthday #wmhd #wmhd2020 . Image via @theblurtfoundation

08.01.2022 Cannabis and Mental Health. Cannabis is the most common illicit drug in Australia. ... Cannabis users may experience slower thinking & reflexes, depression, reduced motivation, delusions, panic attacks, anxiety, paranoia, hallucinations, & psychosis. Long term users are at higher risk of suicide attempts. Addiction is increasing with one in nine users affected. The chemistry and it’s correlation with mental health is complex. Cannabis contains more than 100 different types of cannaboids, which are the chemicals that provide pleasant affects that users report plus medicinal benefits, such as pain relief. THC is a Cannaboid that provides the high, while CBD counteracts that side effect. If cannabis is higher in THC than CBD the user is more likely to develop a psychotic disorder, and more likely to become addicted. Current strains of Cannabis are cultivated with a higher ratio of THC (15% compared with 8% a few years ago). The stronger the Cannabis the more dealers charge for it. Profound, isn’t it? I just had to share it with you. Research via Professor Val Curran -(Psychlopaedia.org).

08.01.2022 Gut-Brain Psychology. As a practitioner I’m on it 100%.

07.01.2022 Alcohol is the most commonly used drug in Australia. 1 in 10 recent drinkers (9.9%) are likely to meet the criteria for alcohol dependence. ... More young adults are abstaining from alcohol, and older people are more likely to drink daily, especially people over the age of 70, although people in the 50-60 age category are more likely to drink at higher risk levels. More than 1 in 5 people (21%) had been verbally or physically abused, or put in fear by someone under the influence of alcohol in the previous 12 months. These stats are via the National Drug Strategy Household Survey 2019 (Australian Institute of Health and Welfare). I am very curious to see what the stats will look like when the 2020 (post COVID-19 restrictions) survey is completed, the prediction being that alcohol use has dramatically increased across the nation. #mindhealth #brainhealth #bodyhealth = #mentalhealth #integrativepsychology

07.01.2022 Negative thoughts are like poisonous darts that insidiously damage our connection with ourselves and others. They are deceptive brain messages that disparage us, make us question our own self worth, fill us with self doubt or cause us to act against our own best interests - even to the point of self destruction - and often resulting in feelings of sadness, anxiety and despair! Typical unhelpful thinking styles include: All or nothing thinking... Overgeneralising Mental filter Disqualifying the positive Jumping to conclusions Magnification (catastrophising) & minimisation Emotional reasoning Shoulding & Musting Labeling Personalisation These thinking patterns can often feel rigid but It's ALWAYS possible to create more functional thoughts that serve you better. The first step is to notice which of thinking styles you are getting stuck in (usually more than one). If you need some assistance find an experienced practitioner who can help you identify YOUR specific thinking patterns + how you can manage them + introduce you to some new tools to experiment with to improve your mind health. . . . @sharonstinsonpsychologist #unhelpfulthinkingstyles #mindhealth #mindshift #turnyourthinkingupsidedown #adelaidepsychologist #australianpsychologist

05.01.2022 Go wild and take the medicine that’s just outside ...

05.01.2022 2020 ... It brought us all to our knees. ... It showed us a continuum of extremes. It spotlighted all kinds of suffering in the world. It smashed open our denial. It provided an opportunity to get comfortable with the shadows & the darkness (how hard was/is that? I’m still learning how to do it!). It showed us where to find the light & how to step into it. It showed us that collectively all that really matters is LOVE. Love yourself. Love other humans. Love ALL the creatures. Love EARTH, our home. Love nature. Love the universe. If you are disconnected from love right now, look for the humans, or the animals, or the simple places in nature that reflect & ripple love out to YOU. . #christmas2020

03.01.2022 STAGES OF CHANGE The Transtheoretical model or the Stages of Change model, is an integrative, biopsychosocial model to conceptualise the process of any kind of intentional behavior change. It is a motivational and person-centered approach that is typically utilised as a way to provide structure for encouraging and managing behavior changes around addictive behaviors. Behaviour change is a process that unfolds over time through a sequence of stages: ... Precontemplation Contemplation Preparation Action + the stages of: Maintenance Relapse These stages are sequential, however it is a common part of the process to move back and forth between the stages, usually with some relapses, until the desired behaviour change or addiction recovery has been achieved. The outcome of the process of change is highly individual. This common graphic can be helpful for people to visualize the general process of behavior change, though each person will inevitably have their own unique experience and outcomes during their personal process of change. Substance dependence & addiction is one of the most common reasons that people experience impaired physical and mental health. I am not an addiction recovery specialist, however as a psychologist working with people over many years, I am very aware that behaviour change is crucial for all aspects of mind, brain and body health. INTEGRATIVE PSYCHOLOGY More to come on this topic. Stay tuned. #sharonstinsonpsychologist #integrativepsychology

02.01.2022 Plant seeds of happiness, hope, success and love; it will all come back to you in abundance. This is the law of nature. Steve Maraboli. : These are the most recent backyard sunflowers, as they grew under the momentum of winter sunshine to fulfill their destiny of yellowness. ... . . . #planttheseeds #seedsofchange #seedsoflove #seedsofhope #growhope #sunshineonastem See more