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Think+ Consulting

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25.01.2022 Apologies can be really difficult. Much of the difficulty is driven by negative core belief systems. It can however, be an amazingly positive experience.

20.01.2022 If you or someone you know needs to reach out, see below 24/7 help lines. We are also here to help if you require regular appointments with a psychologist. Take care!

19.01.2022 Due to the current situation with COVID-19, we will be making temporary adjustments to our fee schedule. Currently the consultation fee for all psychological treatment services is $205 per session. This will decrease to $120 and consultations will take place via Telehealth (video conferencing). Updates to our website will take place in the coming days. Please look after yourselves and rest assured that online consultations are an approved method of treatment delivery and are effective in the management of mental health.

13.01.2022 Instalment Four - Managing Media Exposure during COVID-19 Now more than ever, we are being exposed to thousands of sources of information. During the current pandemic, it seems that all media, social media and internet streams are talking about COVID-19. During times of uncertainty and crisis, people rely on the media for risk assessments and recommendations for self-protective behaviours. Additionally, working from home increases our exposure to email and telephone usage and... this can affect our ability to implement the ‘Third Space’ and focus on our Circle of Influence. There is no doubt that technology is amazing and has enabled us to transition working from home in a more streamline fashion however, it is vital we are implementing appropriate boundaries to manage this influx of information. While it is critical for us to have accurate and updated information on the spread of COVID-19, psychological distress may present from extensive and repeated exposure to pandemic related media. Anxiety increases in the face of an uncertain or uncontrollable threat. Perceptions of risk and anxiety rise further when information is unknown or ineffectively communicated. Managing our exposure to media can positively influence our mental health and avoid unnecessary stress and anxiety. Here are three easy steps to ensure that we are limiting our media exposure and ultimately lowering our stress and anxiety levels whilst also staying informed: *Step 1: Switch off!* Try to avoid watching news coverages 24/7 by making a scheduled time each day to check on updates regarding the virus. This way you are able to stay informed about the most important events without being misled by false information on social media. *Step 2: Dive Deep* - If you’re going to be looking at articles, look for the articles with the most detailed information as they most often include the most important facts you need to know. Additionally, sticking to only one or two sources of credible information providers will assist in decreasing that overwhelming feelings. *Step 3: Connect* - Use social media wisely and in a positive manner. Use social media for connecting with family and friends who might also be socially isolating and avoid the suggested news feeds that often contain unfiltered information and spam. Here are some apps to promote positive thinking to assist in working towards improving our mental health: 1. Happify 2. Thought Diary 3. Think Up 4. Live Happy 5. Mindshift

13.01.2022 Our Principal Psychologist, Michelle Hawtin will be joining Ryan on Friday to talk all things mental health. Ryan has started a wonderful initiative with weekly live chats to increase awareness of mental health and hopefully contribute to a destigmatisation of this very real issue. Please join us for a chat in a safe and supportive environment.

09.01.2022 Instalment 2 - Circle of Influence A Circle of Influence encompasses those concerns that we have some control over. The Circle of Influence concept is a tool developed by Stephen Covey that is used to assist people in realising they have more power than they think about things that may seem out of their control. This technique is an excellent tool in managing anxiety and shifting focus, time and energy into a space in which generates a sense of confidence and control. Durin...Continue reading

09.01.2022 Almost every time I ask a client if they know what self-efficacy is, they answer 'no'. It is so often confused with self-confidence but they are not the same. Self-efficacy means to have true belief in ones self. That gut belief that you CAN! So what is your self-efficacy like?

06.01.2022 Instalment #1 - Mindfulness Mindfulness is one of the most common strategies we apply when treating patients. If we had suggested mindfulness just 10 years ago, most patients would have rolled their eyes and thought they were paying for snake oil but today, under a tonne of evidence, we know mindfulness really does work. Mindfulness is very powerful in calming the mind and allowing your brain to reduce the chatter and become grounded. It is also a wonderful distraction techn...Continue reading

04.01.2022 Instalment #3 - The Third Space The ability to find and implement the appropriate boundaries between work and home life can be difficult in this sudden shift to working from home. Dr Adam Fraser introduced the Third Space for the very purpose of discovering these boundaries. Dr Fraser explains the Third Space as being the transitional space between the first and second spaces; the first space being what you are doing now and the second space being what you are going to do. ...Continue reading

04.01.2022 We here at Think+ Consulting have been feeling a little demotivated and overwhelmed, as I am sure many have been feeling during these uncertain times. We have noticed that not only has there been significant, sudden change that we all have had to adjust to but with this has come a tsunami of self-help strategies, fact sheets and recommendations on how to cope with these changes and the consequential anxiety. Not only are we overwhelmed by the changes but we are now overwhelme...d with a ridiculous amount of information. We are in the helping business and rather than provide a bombardment of information and strategies all at once, we have decided to provide you with just one new strategy a week that you can practice and perfect. These strategies will aim to help alleviate anxiety, increase your ability to be mindful, focus on your circle of influence and increase self-compassion. We will make them as interactive as possible with the hope they contribute to growth and resilience during this time and beyond.

04.01.2022 Self- compassion is a skill that sometimes needs to be learned later in life as there was a lack of teachers in childhood. This is one of life’s most essential skills. Be kind to yourself. #bekind #selflove #selfcompassion

02.01.2022 I recently came across this expansion of the Fixed and Growth Mindset Theory by QORF. An excellent visual representation of the domains of mindset that can assist in managing through these unusual and uncertain times. #psychologist #growthmindset #learning #positivepsychology