Dr Tarmala | Psychologist

Dr Tarmala

Phone: +61 419 379 648

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24.01.2022 In times of crisis we need to remind ourselves that not everything is bad. Reflecting on what is going well for you and appreciating this can help you get through difficult times. Finding the positives that have happened due to the changes that have occurred for you personally can help give balance to your thoughts and reduce the impact of negative thinking.

22.01.2022 Live in the moment. So many of us go through life with our minds either living in the past or thinking about the future, and that causes a lot of emotional distress, as we can't change what has happened in the past nor can we control what’s going to happen in the future. The ONLY moment we can realistically experience and control is the PRESENT. We get to decide how we want to feel, what we want to experience and what action we want to take NOW. ... Mindfulness practices are something I teach my clients during sessions because once people become more mindful in their day-to-day life and learn to live in the present, they begin to feel more in control of their lives and subsequently experience more contentment. If you need a little support to thrive, I’m always here for you! Simply head to my website and book a session with me.

22.01.2022 You can't stop the waves, but you can learn to surf - Jon Kabat-Zinn Life is full of things that are outside of our control. To thrive in life, it's essential that we learn how to live in a world of constant change and uncertainty. Rather than fighting against the tide and wishing things could be different or avoiding what’s difficult, learn to ride it out. Don't waste your energy in trying to stop the wave but learn how to surf it. ... Practising mindfulness is a great way to be present and accept what is so you can put your energy into what matters most!

22.01.2022 It's the season to be merry, but increased alcohol can drain our energy and make us even more susceptible to feeling stressed! Drink wisely by following these tips: Slow your drinking down and enjoy the experience more by savouring what you are drinking. Let it sit in your mouth a few seconds longer than normal and focus your attention on the different tastes and sensations. ... Try a non-alcohol drink, there are many great recipes and you can even buy non-alcoholic spirits and aperitifs that give your drink an interesting flavour profile. Create a spritzer by adding sparkling water to your wine. This is a great way to enjoy your wine on a hot day! Be mindful and drink wisely this festive season, so you can enjoy the holidays more!

21.01.2022 Want to start practising mindfulness? A simple 3-Minute Breathing Space exercise developed by the creators of the Mindfulness-Based Cognitive Therapy which is a good place to start! Step 1... Find a quiet place to sit down comfortably and gently close your eyes when you're ready. Direct your mind inward and ask yourself, "What is my experience right now?", "What thoughts are present?", "What feelings are here?", "What physical sensations do I feel? Just observe these sensations, thoughts and feelings, without judgement, and without the need to alter them. Stay here for approximately one minute. Step 2 Now, see if you can begin to let go of the content of the mind, focus on the sensation of your breath, notice your stomach and chest rising and lowering with every breath in and every breath out. Your mind will naturally wander, that’s what minds do, simply return your focus to your breath and the sensation it brings as best as you can. Stay here for approximately one minute. Step 3 See if you can slowly expand your awareness outward from that single focus point, and begin to turn your attention to the rest of the body, from the crown of your head to the tip of your toe, notice all the bodily sensations, however slightest. And then expand beyond your body, from the surface of your skin to the room you're in. Become aware of the temperature, the smell, the sound and other things in your surroundings while continuing to breathe in and out. Stay here for approximately one minute. When you’re ready, slowly open your eyes and look around the room to finish the exercise. Practice this exercise daily when you want a moment of calmness, it'll help train your mind to be more present and become more aware of your thoughts, feelings, and emotions on a continuous basis. Through this increased awareness we can learn to deal with negative thoughts and emotions more effectively and positively. Try it out today and let me know how you go!

21.01.2022 Move your butt.... Exercise is a great mood booster and is really important for our overall wellbeing, but did you know that moving OFTEN is what's most helpful. Exercising doesn't mean that you have to hit the gym every single day. Frequent movement can be sufficient to keep your body happy. It can be as simple as choosing the stairs instead of the lift whenever you can, standing when taking a phone call or choosing to park at a spot further from the entrance so you get to... walk a little. So, starting from today, commit to finding ways in your everyday life where you can squeeze in some movement, your body and mind will thank you!

21.01.2022 I headed out for some sunshine and sea air today and others were doing the same, including this beautiful creature. Life has been pretty busy these past few months so I decided it was time to make room for one of my favourite self-care activities. How is your self-care going? Don’t forget to make room for it in your weekly schedule as its vital for our mental wellbeing. #selfcare #selfcaresunday #mentalwellbeing #perthlife #wellbeingtips #emotionalhealth #lookingafteryourself #healthandwellness

21.01.2022 Did you laugh out loud today? Studies have shown that humour has a great effect on our emotional wellbeing. Laughing helps lower feelings of anxiety, depression and stress, while increasing optimism, feelings of happiness and our ability to cope with life stressors, it can even strengthen our immune system! Finding ways to get a laugh or two daily is a simple yet great way to boost your wellbeing!... Watch a light-hearted comedy, hang out with a humourous friend, make light-hearted jokes even when you're in undesirable situations can all help! One of my favourite ways to laugh is to watch guilty dog videos on YouTube. Next time you have a good belly laugh, know that you're nourishing your mind and body, and remind yourself to do it often. It'll do wonders for your wellbeing!

18.01.2022 How are you? It’s been a while since I’ve posted. Life has been pretty hectic since the start of COVID and I’ve had to prioritise my time. One of the things I have prioritised is some down time. I’ve been making time to do one of my favourite things each weekend....... a late afternoon coastal walk. This helps me to reset and find some balance in an otherwise hectic week. Are you prioritising some down time each week? If you haven’t it doesn’t take much. 5 to 10 minutes ...of just stopping and sitting with a drink of something you enjoy is a good start. Have a great week X #wellbeing #selfcare #findtimeforyou #dowhatmatterstoyou #resetyourself #emotionalwellbeing #metime

16.01.2022 As we are approaching the end of an unusual and difficult year, I want to talk about a condition which is affecting an increasing number of people, and that is Burnout. Burnout is a state of emotional, physical and mental exhaustion; mental distancing from one's work; and a reduced sense of personal effectiveness caused by excessive and prolonged work stress. Although it originates from the context of your work, it can affect all areas of your life!... I think it’s important to raise awareness and share some tips on how to cope as I’m seeing an increasing number of clients who are experiencing burnout at the moment. So, in the October newsletter, I'm going to talk about what burnout really is and offer some practical strategies you can use to stop the burnout cycle! Want to know more? Make sure you sign up to our monthly Wellbeing Newsletter now by going to our website www.TheWellbeingPsychologist.com.au so you don't miss out!

16.01.2022 We're getting ready for our 3 weeks holiday! The Wellbeing Psychologist will be closed from 22nd December for 3 weeks, and we will re-open on 13th January 2021. Although our practice is closed during this period, you can still book sessions online via our website www.TheWellbeingPsychologist.com.au! ... We recommend that you book ahead so you can get the date and time you want when we come back on the New Year! We have so many new projects coming up in 2021, we can't wait to share them with you. Over the break we will still be posting on our socials. We've planned a series of Festive Season Wellbeing Tips which we will be sharing over the next few weeks, so make sure you stick around!

16.01.2022 #MentalHealthResilience Thoughts are not facts, they are simply opinions, but we tend to listen to them a bit too often! Our mind can help us create amazing things in life, but it can also cause us distress.... We have thousands of thoughts every day and many of them are negative. We get caught up in fearful predictions for the future, dwell and ruminate on the past, make unfavourable comparisons, engage in negative self-judgements, hold ourselves back from taking action, and even self-sabotage. Thinking negatively is what minds do. It’s an evolutionary hangover from our past where we needed to constantly be on the lookout for danger so we could keep safe. Referred to as the negativity bias, it's a survival mechanism that works pretty well, but in our modern life where there is not as much ‘real’ danger, it simply leads to unhappiness and distress. So what can we do when we feel overpowered by negative thoughts? We can spend time arguing against them, we can distract ourselves so we don't hear them, or we can try to ignore them, but thoughts are powerful and pretending you're not thinking it will not make those negative thoughts disappear! Try not to think of a pink elephant for 30 seconds, then tell me how many pink elephants popped into your mind! A helpful way of dealing with them is to realise that thoughts are simply just that - thoughts. They're not your reality and we can learn to unhook from this commentary with a simple technique. We can do this through an everyday tool, and that is language. Simply changing a few words can help us unhook from our thoughts and turn things around in a matter of seconds. So, instead of saying "I can't do this." or "I'm not good enough.", try saying "I'm having a thought that I can't do this.", or "I'm thinking I'm not good enough.". This way, our mind acknowledges the negative thought as it comes, yet recognises it for what it is - just a thought and nothing more. Give it a try! Although simple, this strategy can have powerful effects. Seeing these statements as just thoughts allows us to get some distance. Once we have some distance, we can then choose whether we pay attention or believe them. This is a great way to build psychological flexibility, which is a necessary component of being more resilient. If you would like to know more about how to distance yourself from negative thoughts or how to increase your resilience, I invite you to book a session with me via our website www.TheWellbeingPsychologist.com.au!

15.01.2022 This is a friendly reminder to prioritise your self-care during this busy season. Remember, you can’t pour from an empty cup! With such a huge focus during the holidays on doing and giving, it can be easy to forget to take care of yourself. Spending time on self-care will improve your mood and your ability to deal with stressors. Plan some "me" time to fill your cup, unwind with a warm bath, get enough sleep, meditate, have a cup of tea without rushing, or simply do something... that brings you joy. One of my favourite jolts of joy is to spend some time in nature each day, even for a few minutes. Your wellbeing will thank you, and you will get to enjoy the holidays so much more!

15.01.2022 Another effective psychology therapy for pain management is Mindfulness-Based Cognitive Therapy (MBCT). MBCT is a therapy that combines cognitive therapy (when you consciously change unhelpful thinking) and mindfulness practices. Many studies in recent years have found that MBCT can help manage pain effectively.... The goal of MBCT is not to help people become pain-free (which we know is impossible especially in cases of chronic pain) but to be free from the "baggage" pain brings, such as unhelpful thoughts, anger, judgment, anxiety, depression, etc. MBCT's primary focus is on enhancing awareness, shifting how you relate to the pain and the way you respond to the experiences associated with it. Through Mindfulness Meditation exercises, you will learn to become aware of Your bodily sensations and your thoughts and feelings associated with the pain Events that are pleasant or stressful for you Activities that are enjoyable or depleting for you Along with exercises such as Relaxation Practices, Reaction Planning and Activity Planning, you can regain control of your mind and body, release yourself of the burden associated with pain, and thrive despite having pain. Mindfulness practices have been one of the strategies I regularly use to manage my pain. Mindfulness is like any skill, you need to practice so don’t be disheartened if you try once and you don’t get immediate results. With regular practice, using these skills becomes more effortless. If you're suffering from a pain condition that's hindering your life, I encourage you to reach out to a psychologist who practices MBCT and see if it can help you thrive!

12.01.2022 #UnderstandingMentalHealth Let's talk about Depression. Did you know that 45% of Australians between the age of 16 and 85 years will experience a mental health condition at some stage in their lifetime? With research showing that 1 in 7 Australians will experience depression at some time in their life. ...Continue reading

12.01.2022 October is Mental Health Month. Those who know me know that I'm passionate about raising awareness of mental health and wellbeing. Mental health conditions negatively impact the wellbeing of all of us at some time during our life, but there is so much stigma surrounding this still. Because of this, many people find it really hard to open up and talk about what they’re going through, and this stops them from getting the support they need.... By raising awareness, educating ourselves and others on the signs, and creating space for discussion, we can normalise the fact that everyone struggles at times and it doesn't mean that you are weak if you are finding it hard or if you need support. So, this month, we'll be sharing a series of themed content that aims to raise awareness and improve your Mental Health and Wellbeing! We would love for you to follow along, and help share the content if you find it helpful. Together, we can help remove the stigma surrounding mental health and end silent suffering within our community. This is more important than ever.

12.01.2022 Even during the most difficult times, there is something to be grateful for. Today I am grateful for the kind and supportive people I interacted with over the past week. What are you grateful for?

12.01.2022 Cognitive Behavioural Therapy (CBT) is a commonly used psychological approach which is well supported in reducing the psychological distress associated with chronic pain and improving daily functioning. CBT's main idea is that our thoughts influence our feelings and emotions and this then influences our behaviour. If you're suffering from chronic pain, you're likely no stranger to negative and catastrophic thoughts. By changing the way we think about pain and the impact it ...has on our life, we can cope better with it. Negative thoughts cause great stress and psychological discomfort, which then causes the physical pain to worsen, creating a vicious cycle. Pain leads to stress, however, stress also leads to increased pain. A common misconception about CBT is that it’s just about thinking positively. CBT helps people develop more helpful or balanced thoughts, not necessarily positive thoughts. Gaining perspective so we can think more realistically is what is most helpful. In addition to changing thoughts, CBT also involves learning effective coping strategies such as relaxation, distraction, pacing, routines, problem-solving and behaviour change. Experiencing chronic pain often leads to people feeling powerless as it seems there is nothing that can be done to stop the crippling feelings. When this occurs it doesn’t take long to feel fed up and hopeless. This can lead to people withdrawing from their usual routines and daily activities. People often find their pain becomes more manageable once they get up and do things instead of being in a state of inactivity due to the fear of worsening pain. The key is knowing how to pace yourself. The aim in psychological pain management is to learn to live with pain so it doesn’t take control of all aspects of your life. Many people find that CBT exercises help them take back control of their lives and which leads to them becoming happier. Once you learn CBT techniques they can also apply the same strategies to improve other areas of their life! If you wish to know more about how CBT can help manage your pain condition, feel free to reach out, or connect with a qualified psychologist and see how they can help!

09.01.2022 I’m someone who needs at least 7 hours of sleep every day to function at my best, if I don’t get enough sleep, I find myself low in energy and my productivity takes a nosedive. Everyone can be a little different with the amount of sleep they need each day, but adults generally need between 7-8 hours of sleep every day to function at their best. Less than 6.5 hours and more than 8.5 hours is associated with poor health outcomes. Sleep has an enormous impact on our mental an...d emotional health, unfortunately, research shows that 1 in 3 adults don’t get enough sleep! If you’re one of the busy adults who feel you have too much to do and not enough time to sleep, I want you to know that sleep is something you need to prioritise and make plans to optimise as it’ll have a dramatic impact on your life. If you would like to improve your wellbeing, here are some tips to help you get better sleep: 1. Set a regular bedtime and stick to it! 2. Create a wind-down routine an hour before bed to get your body and mind to relax and get ready for slumber. You can have a warm bath or shower, switch on your essential oil diffuser, read a novel, or whatever else that unwinds and relaxes you. 3. Switch off all electronic devices an hour before bed to get your brain ready for sleep, that means put away all tablets, mobile phones and stop watching TV in the bedroom! 4. Keep the room as dark as possible or use an eye mask if that helps. 5. If you charge your phone on your night desk and use it as an alarm, stop doing that! Buy an alarm clock and start charging your phone in another room instead, so you’re not tempted to check social media when you’re already in bed! Sleep better so you can function better!

09.01.2022 Here's a reminder to set realistic expectations as Christmas approaches. We often have a vision of what an ideal Christmas looks like, which places a lot of stress on us. Instead of trying to make things perfect, focus on what's most important about the day and what you can realistically do with the time, energy and money you have. ... It’s also helpful to remember there are lots of things outside of our control this year which may lead to some things being in short supply or unavailable! Have a Plan B to avoid disappointment. You could even start a new ritual or tradition, this would be a great year to do this!

07.01.2022 Are you okay? Today is National R U Ok Day in Australia, a day created to inspire, empower and remind us to look after each other by asking Are you OK? We all have moments in life where we feel down or hopeless. All we need is one person to take notice and ask, "Hey, are you okay? Would you like to talk about it? I care about you and I'm here to listen if you want to talk about it?" to help us feel that we matter.... So start the conversation today and help change lives. If you've noticed that a friend, co-worker or family member hasn't been acting like their usual self or seems down, upset or tired... Start the conversation by asking, "How are you going?". You may need to mention specific things that you’ve noticed to get the conversation going. Then lend an ear and listen with compassion if they're willing to talk. Encourage action by exploring ways to feel better, or help them get the professional support they need. And be sure to check in with them from time to time so they know you truly care about them. And please remember, if you've been feeling less than well yourself and want some professional support, I'm always here to help you.

06.01.2022 For many of us, we are able to start to venturing out again. How does that make you feel, excited or anxious, maybe a bit of both? If you your anxiety is raised thats okay, anxiety is natural reaction to what has been happening in the world. Anxiety helps to keep us safe at times of danger but it's important to not let it take over when the threat has reduced. If you are experiencing a fear of going out here a few simple tips to help. Start small - get used to your l...ocal area or places with small numbers of people As you feel more comfortable, venture out further Focus on what you can control - simple behaviours such as keeping 1.5 metres away from others and washing or sanitising your hands Remind yourself of the positives, the things and you want to experience and the places you like to visit I ventured out on my first non-work or grocery shopping outing yesterday. I went to one of my favourite beaches, I bought a takeaway tea and took my dog for a walk. Whilst doing this I spoke to many of other people but was just mindful of keeping my distance. I felt like I had some normalcy back in my life.

05.01.2022 The COVID-19 pandemic has understandably affected everyone's mental health. Whether you're feeling more anxious and stressed, or feeling sad, there are several simple strategies we can engage in to lift our mood. Practising gratitude is a great way to help reduce negative emotions, as well as performing acts of kindness, and reminiscing about good times. If you need support,I am here to help you. Follow the link for more information and to book your appointment: thewellbeingpsychologist.com.au/contact-us/

05.01.2022 Can you believe that we’re already half-way through September? This year has been such an unusual and stressful year for all of us. If you find yourself feeling more anxious and stressed than usual, I want you to know that you’re not alone. With so much uncertainty in our lives, it’s only natural to feel unsettled. Circumstances outside of our control can negatively affect our sense of wellbeing. ... An antidote to this is to find ways to boost our wellbeing which are within our control. When we can increase our sense of personal control, we experience greater life satisfaction and less negative emotions. In this month’s Wellbeing Newsletter, I’ve shared a wellbeing tip which I rely on whenever I feel like I need to give my wellbeing a boost! If you’re not on my email list yet and wish to receive useful Wellbeing Tips in your inbox every month, then sign up for my Wellbeing Newsletter by visiting our website www.TheWellbeingPsychologist.com!

03.01.2022 As international and some national travel restrictions are still in place, Christmas will be a bit different this year for many people. Acknowledge any difficult emotions that may arise due to this. It's okay to feel sad and disappointed. Once you have been able to sit with these emotions, turn your focus to what you can do. If your relatives can’t celebrate with you this year due to travel restrictions, find new ways to celebrate together, such as meeting virtually on a vid...eo call. With the help of technology, you can always find ways to celebrate together, even when you’re apart! If you are going to be alone this festive season, volunteer your time or connect with others who will also be alone and spend time together. Or use this time to take a well-deserved break and make the most of the day by focusing on your self-care!

02.01.2022 Have you been filling your cup lately? This year has been such an unusual year for all of us, and many people are experiencing more anxiety and stress than they've ever experienced before. Anxiety is the normal response to uncertainty, and it’s especially during times like this that we need to pay extra attention to our wellbeing by constantly looking for ways to fill the cup. ... Filling your cup means to recharge your emotional, mental and physical energy by breaking out from your day-to-day activities and do something that brings you joy. It doesn’t have to be something big like a luxurious holiday, it can be something as small as taking a walk by the beach (one of my personal favourite), watching the sunset with your loved ones, taking a bubble bath, taking a nap, or learning how to paint. There is no rule, as long as it’s something that brings you joy when you do it! Don’t leave filling your cup to chance, we’re all so busy that we often neglect self-care as it’s not seen as urgent as the items on our to-do list, but we’ve all heard the saying you can’t pour from an empty cup before. If you don’t plan self-care into your schedule, eventually, you’re going to find yourself so depleted that you'll be forced to take a break! So tell me, do you have a self-care routine in place? What do you like to do when you want to fill your cup? I would love to know!