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Frequently Asked Questions About ADHD and Psychological Treatment on the Gold Coast

If you’re seeking an ADHD assessment or treatment on the Gold Coast, you probably have questions about what ADHD is and how it can be managed. This FAQ aims to provide clear, practical answers about ADHD and the psychological approaches I use as a Psychologist working in ADHD assessment and treatment.

Please note, this information focuses on non-medication strategies; for medication advice, consult your GP or psychiatrist.

What is ADHD?
Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects both children and adults. It’s marked by ongoing patterns of inattention, hyperactivity, and impulsivity that impact daily functioning and overall development.

There are 3 subtypes of ADHD:

  • ADHD Primarily Inattentive
  • ADHD Primarily Hyperactive
  • ADHD Combined

What are the main symptoms of ADHD?
ADHD symptoms typically fall into two categories:

  • Inattention: This includes difficulty sustaining focus, being easily distracted, forgetfulness, trouble organising tasks, and avoiding activities that require prolonged mental effort.
  • Hyperactivity and Impulsivity: Common signs include restlessness, difficulty staying seated, excessive talking, interrupting others, and impatience.

So doesn’t everyone have a bit of ADHD?

I can see how people may think this, we can all be forgetful or a bit hyper at times, right? But ADHD goes further than this, as does the diagnosis for many mental (and physical) health conditions. Diagnostically speaking we have to see symptoms persisting across a period of time but more importantly, the symptoms must cause distress or dysfunction in the individuals life. For a person to have ADHD their symptoms must be causing problems for them in several domains in their life and not just a fleeting moment of forgetfulness due to other issues.

Saying that everyone has a bit of ADHD is like saying everyone has a little bit of diabetes because we have blood sugar fluctuations throughout the day.

How is ADHD diagnosed?
A thorough ADHD assessment involves a detailed evaluation by a qualified professional, such as a psychologist experienced in ADHD assessement. This process includes clinical interviews, behavioural observations, and standardised tests to accurately identify ADHD and any co-existing conditions. There are no physical tests for the assessment for ADHD.

What role does a Psychologist play in ADHD treatment?
Psychologists are central to ADHD management through:

  • Conducting comprehensive assessments to confirm diagnosis and understand individual needs.
  • Delivering evidence-based psychological treatments, including Cognitive Behavioural Therapy (CBT), to develop coping strategies, improve organisation, and manage emotions effectively.
  • Providing psychoeducation to individuals and their families to foster understanding and support.
  • Supporting clients to build skills that enhance focus, reduce impulsivity, and improve daily functioning.

What psychological treatments are effective for ADHD?
Several psychological approaches have strong evidence supporting their use in ADHD treatment:

  • Cognitive Behavioural Therapy (CBT): Helps reshape unhelpful thinking patterns and build practical skills for managing symptoms.
  • Behavioural Therapy: Uses positive reinforcement and structured routines to encourage desired behaviours.
  • Skills Training: Focuses on time management, organisation, social skills, and problem-solving to improve everyday functioning.

Can lifestyle changes support ADHD management?
Absolutely. Establishing healthy routines is vital in managing ADHD symptoms. This includes regular exercise, balanced nutrition, consistent sleep patterns, mindfulness practices, and maintaining structured schedules. This stands for many mental health conditions.

How can I improve focus and organisation with ADHD?
Simple strategies that make a big difference include breaking tasks into smaller steps, using timers and reminders, organising your workspace, prioritising tasks realistically, and employing planners or checklists to stay on track. Your Psychologist, after assessment, can help provide tools that will work specifically for you.

Is adult ADHD different from childhood ADHD?
While the core symptoms are similar, adults often face challenges with time management, sustained organisation, emotional regulation, and consistent work performance. Understanding these differences is key to tailored ADHD treatment.

Research suggests that a person diagnosed later in life doesn’t develop ADHD, but rather shows more symptoms or has more insight. Reasons for later diagnosis are varied – being female, family environment (both positive and negative), stress, positive compensatory behaviours are some reasons.

What challenges do people with ADHD commonly face?
Executive functioning difficulties (like planning and time management), emotional regulation issues, strained relationships, low self-esteem, and academic or work struggles are frequent challenges.

How can family members best support someone with ADHD?
Support begins with education—learning about ADHD, creating structured environments, practising clear communication, showing patience, and considering family therapy or support groups when needed.

Can ADHD be treated without medication?
Yes, to some degree. Many find that psychological treatments combined with lifestyle adjustments effectively manage symptoms. Often, the most successful approach blends different strategies tailored to the individual’s unique needs. The standard treatment for ADHD does include medication as a first option.

ADHD Assessments on the Gold Coast: Should You See a Psychologist or Psychiatrist?

If you suspect you or a loved one may have ADHD, choosing between a psychologist or psychiatrist for an assessment can feel overwhelming, with the process often confusing as to who to see, when. Understanding the key differences between these professionals can help you make an informed choice that suits your needs best.

Psychiatrist Assessment for ADHD

Psychiatrists are medical doctors who specialise in mental health, including ADHD. Importantly, in Australia, psychiatrists are the only professionals who can prescribe medication for ADHD—the primary treatment recommended by most medical guidelines.

A Psychiatrist will assess your mental state, history and any medical issues before they make a diagnosis or prescribe medication.

However, psychiatrist appointments often come with long waiting lists, sometimes stretching several months, especially in areas like the Gold Coast. Additionally, psychiatrists typically do not provide ongoing therapeutic interventions or counselling sessions; their primary role is medication management and medical oversight. This route can also be significantly more expensive due to the specialist medical fees involved.

In Queensland, if your Psychiatrist and GP agree, your GP may be authorised to prescribe stimulant type medication under the advice of the Psychiatrist. This can ease financial concerns and allow you better access to assistance due to shorter wait times.

If you wish to see a Psychiatrist, as a medical specialist, you will need a referral from your GP. You will often be eligible for some rebates through Medicare.

Psychologist Assessment for ADHD

Psychologists, on the other hand, specialise in comprehensive psychological assessments and therapeutic strategies. While psychologists cannot prescribe medication, they play a crucial role in diagnosing ADHD through extensive assessments that provide deep insight into cognitive, emotional, and behavioural functioning.

A psychologist’s ADHD assessment is valuable for individuals seeking detailed self-understanding, workplace accommodations, school or university support strategies. Psychologists offer ongoing therapy sessions, which can help clients learn practical skills for managing symptoms, improving daily functioning, and addressing associated challenges such as anxiety or depression.

While a psychologist’s diagnosis is robust and thorough, individuals seeking medication will eventually require confirmation from a psychiatrist. Occasionally, psychiatrists may request a re-assessment before prescribing medication, although comprehensive psychologist assessments often streamline this process.

If you wish to see a Psychologist for an assessment, you do not need a referral from your GP, however if you would like to access Medicare rebates for ongoing sessions, you will require a Mental Health Care Plan.

Choosing the Right ADHD Assessment on the Gold Coast

  • See a Psychiatrist if: You are primarily seeking medication management or have significant medical or mental health history.
  • See a Psychologist if: You’re looking for an in-depth assessment, ongoing therapeutic support, practical coping strategies, or workplace and educational accommodations.

At Insite Psychology on the Gold Coast, we provide comprehensive ADHD assessments and therapy designed to equip you with practical tools to thrive. If you’re seeking clarity, ongoing support, and personalised strategies, we’re here to help.

Ready to take the next step? Book your ADHD assessment today and start your journey towards understanding and effective management.

5 Evidence-Based Strategies to Manage ADHD in the Workplace | Gold Coast ADHD Assessment & Treatment

Managing ADHD at work can be a struggle, doesn’t have to feel overwhelming. As a Gold Coast psychologist working with ADHD assessment and treatment, I’ve witnessed countless adults struggle with ‘keeping things together’ at work or study. Whether you’re seeking your first ADHD assessment or looking to build your current management techniques, these five approaches can help you thrive in the workplace.

1. Break Large Tasks Into Manageable Steps

Ever stared at your to-do list and felt instantly paralyzed? This overwhelming feeling is classic ADHD executive function in action. The solution lies in breaking down complex projects into bite-sized, actionable steps.

How to do this:

  • Replace vague tasks with specific actions (instead of “Finish report,” try “Write introduction section”)
  • Set micro-deadlines using 15-20 minute focused work intervals, ADHD brains love deadlines and will race for those finish lines!
  • Create visual progress tracking by checking off each completed mini-step, this is something that I love to do, having a ‘Done’ list helps me to keep motivated.

This approach reduces procrastination while providing regular hits of satisfaction that keep your ADHD brain motivated rather than stalled. Breaking tasks down also makes it easier to prioritize and tackle high-impact work during your peak productivity hours.

2. Create a Distraction-Free, Optimized Workspace

Small changes in your environment can dramatically impact your ability to concentrate, especially in busy office environments where distractions abound.

Environmental optimization techniques:

  • Minimize visual clutter by keeping only today’s essentials on your desk
  • Choose strategic positioning away from high-traffic areas, preferably by a wall or quiet corner
  • Invest in noise-canceling headphones or use ambient sound apps to mask distracting office noise
  • Organize your immediate workspace with designated spots for frequently used items

Creating a predictable, low-stimulation environment helps channel your energy directly into the task at hand, reducing the cognitive load of constantly filtering out distractions.

3. Use External Reminders and Time-Blocking Systems

Since internal reminders often slip away with ADHD, external prompts become powerful allies in workplace success. Combine structured time-blocking with visual and auditory cues for maximum effectiveness. Why visual AND auditory? Because you have muted notifications on your phone previously when you needed to do something, right?

Effective reminder systems:

  • Digital calendars with alarms for meetings, task transitions, and strategic breaks
  • A timer clock – I actually bought one of these, it allows me to set a time for what I need to do and then vibrates or beeps to remind me to move on to a new task.
  • Time-blocking schedules that assign specific time slots to particular activities
  • Visual cues like sticky notes or whiteboard displays for high-priority items
  • Habit-tracking apps that send push notifications when it’s time to switch gears

This structured approach minimizes decision fatigue while compensating for working memory challenges common in ADHD. The combination of visual and auditory prompts ensures important tasks and transitions don’t slip through the cracks.

4. Schedule Breaks and Movement

ADHD hyperfocus can be both a blessing and a curse—you might lose hours at your desk without realizing it. Strategic breaks and movement help reset your attention and regulate mood throughout the workday.

Movement and break strategies:

  • Work in focused intervals (such as 50 minutes on, 10 minutes off) – the ‘off’ doesn’t have to be doing nothing, just not intense focus. So it could be organising your tools or paperwork, deleting emails or making a call.
  • Incorporate regular movement by standing, stretching, or taking brief walks
  • Step outside for fresh air when possible to reset your mental state, sunlight can also help regulate mood and sleep (not at work, obviously)

Regular breaks prevent burnout, help regulate emotional responses, and keep your brain functioning optimally. Movement is particularly important for ADHD brains, as physical activity naturally increases dopamine levels.

5. Seek Professional ADHD Assessment and Treatment on the Gold Coast

While self-management strategies are essential, partnering with a qualified psychologist can elevate your workplace performance to the next level. Professional ADHD assessment and treatment provide the foundation for lasting success.

Benefits of professional support:

  • Comprehensive ADHD assessments that clarify how symptoms specifically impact your work life
  • Personalized treatment plans using evidence-based approaches like CBT and ACT
  • Workplace-specific strategies tailored to your unique challenges and strengths
  • Ongoing support and guidance to refine techniques as your needs evolve

Getting an expert perspective ensures you’re not navigating ADHD management alone.

Putting These Strategies Into Practice

The key to successful ADHD management lies in consistent implementation rather than perfection. Start with one strategy that resonates most with your current challenges, then gradually incorporate others as you build confidence and momentum.

Whether you’re implementing time-blocking systems, optimizing your workspace, or considering professional assessment, remember that small, consistent changes lead to significant improvements over time.

Ready to Take the Next Step?

If you’re ready to explore tailored ADHD support on the Gold Coast, professional assessment can provide the clarity and personalized strategies you need to thrive in your career. As a Gold Coast psychologist working with ADHD assessment and treatment, I’m here to help you develop effective, sustainable workplace management techniques.

You can click here to learn more about comprehensive ADHD assessment and evidence-based treatment options available on the Gold Coast.

6 things to Do After Your ADHD Diagnosis

Receiving an ADHD (Attention Deficit Hyperactivity Disorder) diagnosis can bring a sense of relief and clarity. After months or years (sometimes decades) of struggling with focus, organization, and impulsivity, you finally have an explanation for your challenges. But what comes next? Understanding what to do after your ADHD diagnosis is critical to managing your symptoms and improving your quality of life.

In this article, we’ll explore the key steps to take after your ADHD diagnosis, from finding the right professionals to making lifestyle adjustments that can support your mental health.

1. Seek Out a Psychologist Experienced in ADHD

The first step after your ADD diagnosis is to seek out a qualified psychologist, particularly one who has experience working with individuals with ADD or ADHD. A psychologist can help you navigate the emotional aspects of the diagnosis and provide support through cognitive-behavioral therapy (CBT) and other interventions that address the specific challenges you may face.

Working with a professional who understands ADHD can be transformative. They can help you develop coping strategies, improve your focus, and manage impulsivity. Additionally, they can assist in creating structured routines that improve your productivity and overall well-being. Treatment in Australia can be partly covered by a Mental Health Care Plan provided by a GP.

When searching for a psychologist, make sure to:

  • Look for professionals who have experience in ADD/ADHD treatment.
  • Ask for a referral from your GP or others who have been through the process.
  • Be sure that the psychologist offers evidence-based treatments like CBT, which has been shown to be effective for individuals with ADHD.

2. Consult with a Psychiatrist for Medication Options

In many cases, ADHD is managed through a combination of therapy and medication. After your ADHD diagnosis, consulting a psychiatrist to explore your medication options is a valuable step.

While medication isn’t always necessary for everyone with ADHD, it can be incredibly effective for many. A psychiatrist will work with you to determine the best medication and dosage based on your symptoms, needs, and potential side effects. Remember that medication is often most effective when paired with therapy and lifestyle changes.

3. Build a Support System

Managing ADHD is not something you need to do alone. After your ADHD diagnosis, building a strong support system can make a big difference in your journey. Friends, family, and loved ones can provide the encouragement and understanding you need to implement the changes in your life.

You can also consider joining support groups for individuals with ADD/ADHD. These groups, whether online or in person, offer a sense of community and provide valuable insights into how others manage their symptoms. Connecting with others who share your experience can help you feel less isolated and give you access to practical strategies that have worked for others.

4. Educate Yourself About ADD

One of the best things you can do after your ADHD diagnosis is to learn as much as possible about the condition. Understanding how ADHD affects the brain and impacts your daily life can help you better manage your symptoms and find solutions that work for you.

There are plenty of reputable resources available, including books, podcasts, and websites, that can provide you with deeper insights into ADHD. Some recommended readings include:

5. Create a Structured Environment

One of the biggest challenges for individuals with ADHD is staying organized and focused. After your ADHD diagnosis, it’s essential to create a structured environment that reduces distractions and supports productivity.

Some tips for building structure include:

  • Using calendars or planners: Writing down daily tasks can help you stay on track and minimize forgetfulness (Apps like Flowsavvy can be helpful to reorganise tasks that get missed)
  • Setting alarms or reminders: These can prompt you to focus on important tasks or appointments.
  • Breaking tasks into smaller steps: ADHD can make larger projects feel overwhelming, so dividing tasks into smaller, more manageable steps can be beneficial.

Your psychologist or therapist can also help you develop personalized strategies to stay organized and maintain focus in your daily life.

6. Prioritize Self-Care and Lifestyle Adjustments

Finally, don’t underestimate the impact of lifestyle changes on managing ADHD. After your ADD diagnosis, focusing on self-care and making key adjustments to your daily routine can significantly improve your well-being.

Some important self-care strategies include:

  • Regular Exercise: Physical activity can help improve focus and reduce impulsivity. Try incorporating regular exercise, such as walking, swimming, or yoga, into your routine.
  • Balanced Diet: A nutritious diet rich in fruits, vegetables, and whole grains can support brain function and overall mental health.
  • Adequate Sleep: People with ADHD often struggle with sleep, so prioritizing a consistent sleep schedule can improve concentration and mood during the day.

Conclusion

Getting an ADHD diagnosis is a pivotal moment in your life. Understanding what to do after your ADHD diagnosis involves seeking the right professional support, making lifestyle changes, and creating a plan to manage your symptoms. By taking these steps, you can move forward with confidence and control in managing your ADHD.

Tips for Embracing Everyday Mental Health

It’s funny that when I tell people that I am a Psychologist, they immediately think that I only work with people who are ‘ill’ and that Psychologists only work with depression or anxiety. But in life, looking after our everyday mental health is as important as looking after our physical health. There is even a whole branch of psychology that looks at the management of good mental health and striving to be better (positive psychology). So in the ups and downs of each day, it’s essential to recognise the impact that regular maintenance of our mental health serves. 

The Influence of Mental Health on Daily Life

Mental health is not merely the absence of illness but encompasses a spectrum of emotional, psychological, and social well-being that influences how we think, feel, and behave in our daily lives. When our mental health is thriving (maybe the better term is ‘mental wealth’), we may feel a sense of vitality, purpose, and connection with ourselves and others. Check out positivepsychology.com for a heap of articles and resources on this topic. It is this sense of vitality and purpose that regular self care and nurturing can encourage (see more tips below).

Nurturing Connection Amidst Challenges

Our everyday mental health can profoundly influence the dynamics of our relationships, shaping how we communicate, express emotions, and connect with others. When struggling with mental health challenges, such as depression or anxiety, we may find it challenging to maintain healthy boundaries, express ourselves authentically, or engage in meaningful connections with loved ones. It’s essential to recognize the impact of mental health on our relationships and prioritise open communication, empathy, and support in nurturing connection amidst challenges.

This can involve: 

  • Setting boundaries with a partner about when/what you talk about from work, do you prefer to leave work there or do you like to process your day; 
  • Engaging in sports or activities where you have a shared purpose or goal with others; 
  • Having a professional network where you can vent about issues specific to your work. 

Navigating Everyday Mental Health at Work

Our mental health can significantly impact our performance, productivity, and satisfaction in the workplace. When grappling with stress, burnout, or other mental health concerns, we may experience difficulty concentrating, making decisions, or interacting with colleagues and clients. To navigate mental health challenges at work, it’s crucial to prioritise self-care, set realistic goals and boundaries, and seek support from supervisors or mental health professionals as needed. Additionally, creating a supportive work environment that promotes work-life balance, flexibility, and open communication can foster your well-being and success.

Strategies for Daily Life: Nurturing Resilience and Self-Care

The relationship between mental health and physical health is deeply intertwined, each influencing the other in profound ways. When experiencing mental health challenges, such as chronic stress, anxiety or depression, we may be more susceptible to physical health issues, such as insomnia, digestive problems, or weakened immune function. 

On the other hand, prioritising physical health through regular exercise, eating well, and adequate sleep can positively impact our mental well-being, promoting resilience and vitality in the face of life’s challenges. Below are some simple examples of what you can do to support good baseline mental health functioning: 

  • Prioritise Self-Care: Find some time each day (could even just be 10 minutes) for activities that nourish your mind, body, and soul, whether it’s practising mindfulness, engaging in creative hobbies, or spending time in nature.
  • Seek Support: From research we know that having a support network is crucial in good mental health. Reach out to trusted friends, family members, or mental health professionals for support and guidance when facing challenges or difficult emotions. You do not need to be talking about ‘deep’ issues with them, just the human contact is the most important part.
  • Practice Mindfulness: Cultivate awareness and acceptance of the here and now by practising mindfulness meditation, deep breathing exercises, or yoga. There are some great resources out there for meditation (Smiling Mind app) and some fantastic authors on this as well (John Kabat-Zinn, Russ Harris).
  • Set Boundaries: Establish clear boundaries in your relationships and commitments to protect your well-being and prioritise self-care. Remember, boundaries are for you and not for other people, they detail how we are going to respond if someone steps over the line, they do not dictate what others can and cannot do.

Embracing Mental Health as a Vital Aspect of Daily Life

As you navigate the complexities of daily life, remember that mental health is a vital aspect of your well-being that deserves attention, care, and compassion. By acknowledging the impact of mental health on various aspects of your life and embracing coping strategies and self-care practices, you can navigate challenges with resilience and authenticity. 

If you are looking for some assistance in relation to your everyday mental health, please feel free to Contact me.

5 Common questions about anxiety

Some of the most important work that I feel like I do as a Psychologist is providing psychoeducation and allowing people to explore the reasons and causes of their stresses. So I thought that putting together post that looks at questions about anxiety would be a good starting point.

Questions about anxiety

Will anxiety kill you?

Nope. Anxiety cannot and will not kill you. What you are feeling the the fight or flight system kicking into gear. Whether it was a real threat or a perceived one, your brain has made the decision that you need to get prepared for actual physical threat. An increase in adrenaline, heart rate and respiration are all indicators to the brain that there is something that must be addressed. However, with most anxiety there isn’t anything that actually can be fixed in the moment as it mainly comes from perceived threat. This perceived threat however can also trigger the feeling of impending doom because the brain is essentially trying to solve the problem by getting more attention for it. In short though, anxiety cannot kill you.

Can anxiety make me feel sick?

Yes, absolutely. Anxiety can cause feelings of nausea, stomach pains and a general feeling of being unwell. As above, the body is getting ready for an imminent threat and puts more stress on the body. The increase in hormones like adrenaline can cause feelings of nausea. Rarely some people will feel the need to throw up or go to the toilet. Just know that feelings of nausea when you are anxious are not actually indicators of any worse problems and just the body trying to adapt to the increased stress.

Can anxiety cause a heart attack?

Not immediately. We mentioned the stress that the body is under during periods of anxiety and if this remains untreated for a long period of time it can lead to cardiovascular and heart disease. So if you are having a panic attack it will not likely lead to an immediate heart attack (despite what your brain is telling you). Here is a great article on how to differentiate the two.

Where does anxiety come from?

The development of anxiety can come from many places. Previous trauma, upbringing and lessons about the ‘safety’ of the world, stress, depression and many other factors can impact the development of anxiety. The important thing to remember is that, even if it develops all of a sudden and you have never had it before, it doesn’t mean that it is a catastrophic event. The important thing is seeking out some treatment so that you can establish your baseline and work on mitigating the impact of the symptoms.

What is the treatment for anxiety?

Your clinician will often start out with working out what is contributing to your anxiety and depending on their approach will start to look at some strategies. This will often look deeper at the ‘why’ of your anxiety, but will often also include experiential strategies such as relaxation, exposure and habituation learn how to approach anxiety provoking situations. Common therapy models for anxiety are Acceptance Commitment Therapy (ACT), Cognitive Behaviour Therapy (CBT) and Dialectical Behaviour Therapy (DBT).

If you have more questions about anxiety, or you would like to book an appoitment, please Contact Us.

I bought a new razor to live better

I bought a new razor. But isn’t this a psychology blog? Well yes, I have a point. So after Christmas 2022, I bought a new razor, but not one from the supermarket but rather one from Beard and Blade, a specialist hair and shaving site. It’s a old style safety razor, I remove the top and place a blade and put it all back together again. Why? Well for one, the cost of everything is going up and I can buy a years worth of saftey razors for less than what I can buy a month of fancy 3 blade plastic monstrosities. The other reason was that I feel that razors bought at supermarkets significantly complicate the process and I couldn’t be assed to balance number of blades against mositurising against flexibility every time that I purchased blades.

So I stopped.

Why do I feel the need to talk about it here? Because, as humans, we significantly complicate things in our lives without the need. We want to find the reasons and the answers. We want to fight negative thoughts and only have positive vibes, but that is such a toxic way to live (Check out the book Toxic Positivity for more on this).

Most people know what is going to help them, they are just too caught in the complications to get any real benefit from their self care.

In therapy I often tell clients that I am not here to teach them incredible new strategies or techniques to help them, but to help them to re-identify the things that have worked for them in the past and then actually execute those strategies. Here’s the dirty secret of therapy – most people know what is going to help them, they are just too caught up in the complications to get any benefit. That is where the psychologist/therapist/counsellor/mentor comes in, the person who is able to see through the complications and break things down to the bare bones to get you back on track.

Personally, I tried many things before I found what worked for my anxiety. Self help books, incense, herbal tea, sleeping less and pushing myself to try to ‘achieve.’ But I was avoiding that there were some things sitting right there that would help me, but that required (‘ugh’) effort. Don’t get me wrong, I’m not saying that we are inherently lazy or that we can work ourselves out of depression and anxiety but rather that the brain will hyperfocus on the things that it thinks will immediately take away the discomfort (or stay the same and avoid all that new discomfort). So the shiny new self help book, the ‘new’ method of pouring cold water down your pants, the new vitamin, they all look really appealing to a brain that just wants to remove distress immediately. The brain does not want to admit that what it really needs are strategies that are slow burning and build on each and every day, rather than a finger snap and miracle cure.

But what actually worked for me? Making sure that I exercise regularly (make sure that step count is done), reading and making sure that I am having down time (I’m a sucker for scifi novels), making sure that I have a routine and adhere to getting the things done that need to be done within the week and then stopping. That’s one of the main issues that I have seen people have, they tend to do the following:

  • Complicate their daily tasks
  • Get stuck in the weeds and not get anything done
  • Get to the weekend and still be spinning the wheels, therefore now having to work or ‘achieve’ in what should be downtime
  • Repeat.

The real trick is working out what those things are that need to be done, getting them scheduled and then leaving the rest out. If you find you have more energy or time then you can always add more, but trying to jam pack your days will constantly lead to further stress, as we aren’t very good at working under high pressure for a long period of time.

So basically, stick to the basics to get yourself back in the right lane and then add the extra stuff on top. This may take some more time than you are used to, but I can guarantee that setting a stable basis is going to have massive effects to your long term mental wellness.

Managing Family stress on the Holidays

Managing difficult times means preparing as much as possible. We wouldn’t go into an exam without study or into a work meeting without gathering the required information. So to cut out stress early make sure that you are doing the basics well and getting good sleep, working on meditation (or whatever relaxation works for you), exercising and engaging with hobbies. If this is new to you, maybe start as soon as possible before the holidays, but do the best you can.

Time off is also a great time to get hobbies and interests on track for the New Year and start some good habits for the future. 

Know your triggers

It’s easy to think that what someone else does or says is what sets our frustration off, but it’s more likely to be a combination of factors. Is it a lack of sleep that sets you on edge and therefore more frustrated at silly comments, is it too much alcohol the night before or skipping breakfast? Knowing what is more likely to be associated with a bad day is a big step in being able to better manage our stress when it does arise. 

Work out your outs 

You don’t need a Jodie Foster Panic Room setup to avoid the uncle that wants to talk politics, but you can definitely set up some arrangements that work and that are a bit more subtle. You’ve already worked out your triggers, so you know when it is going to be more important to set these up. 

  • Leave the room and find a quiet place (use the excuse of it being too hot/cold); 
  • Take a pet for a walk to “Get them out of the way” for a little bit 
  • Pop on those new headphones or earbuds and ‘test them out’ 
  • Engage in some play with children or animals. 

Any of these don’t have to involve direct confrontation (which can cause additional stress or conflict) and allows us to deal with our own feelings without having to bring them to the fore.

Your hobbies suck or, Why you need to seek better joy.

Yep, you read that right, your hobbies suck. I’m not apologising for it because it is true. You play with your kids? Spend time with your partner? Garden? Go to the gym? Wow, what a rule breaker. Your hobbies suck, they really do.

I often sit across the room in therapy with a client and I ask them what they do for fun and invariably they say that they ‘love to spend time outside’ or ‘I exercise’ or ‘What’s that’. This is often after a wry grin and a laugh because, as an adult, we don’t often think about fun, we might have passive activities that help us wind down (like TV or reading) but as for fun, forget it.

Why do your hobbies suck? Because most of the things that people call hobbies are not hobbies, they are are obligations. So really they are hob-ligations, they are things that you call a hobby, but are really things you can’t go without doing. Much like the washing, or mopping the floors they are a demand on your time which will create a sense of frustration if it is not done.

Hobby: an activity done regularly in one’s leisure time for pleasure

When I am talking to clients about mental health I want them to be able to identify what they can do to derive some pleasure from their lives. To set aside their anxieties, fears and problems and allow some space for the brain to process, or see things from a different angle. Engaging in hobligations is not that. Hobligations must be done in order for us to feel accomplished and that is perfectly reasonable. As adults there is just shit that needs doing and we understand that.

So what’s the difference?

Let’s look at a hobligation like exercise, what happens if you don’t do it for a week? You might feel that you have too much energy, your sleep may suffer, you may be irritable or annoyed at the people around you. So while it does provide you with physical health benefits, the removal of it leads to negative consequences.

On the other hand a hobby, as referenced in the quote above is done for pleasure and not for the removal of a negative emotional or physical state. Let’s look at drawing, if we don’t do it for a week, we are unlikely to feel negative effects (and if we do, then it is a hobligation). We can always come and go with it and there is no formal commitment to it. If this is something that creates joy for you, then it is a hobby.

The key here is joy and lack of negative consequences. Anything can be an obligation/hobligation depending on our stage in life, or what we are seeking from an activity. The key is to ensure that you have a good mix of obligations, hobligations and hobbies in your week.

So I’ll ask again, what are your hobbies?

Accessing a Psychologist in Australia

Mental Health Care Plan – a Mental health care plan is a referral written by a GP which entitles you to access between 10-20 sessions with a Psychologist. It is important to note that even with this referral you are not entitled to bulk billing. Many Psychologists may charge a fee on top of the Medicare rebate. Expect to be $50-100 out of pocket if you access services through this type of referral.

Bulk Billing Psychology – unfortunately due to cost of living rises it is often not possible for psychologists to run a pure bulk billing practice, however if you do have a Mental Health Care Plan (above) you can always request lower or bulk billed fees from your Psychologist. Many practices often hold a few bulk billing sessions per clinician.

Privately – Any person in Australia can access psychological care privately. This means that you do not receive a referral from a Doctor, but contact the Psychologist directly. You will have to pay out of pocket for your sessions, however if you are covered by private health insurance they may cover some of the cost of your sessions.

NDIS Funding – some Psychologists in the private sector will be accredited through the National Disability Insurance Scheme. Sessions will often be covered in full under you personal plan.

Employee Assistance Programs – many companies in Australia (both small and large) offer their employees access to an assistance program which is often staffed by Psychologists. These programs tend to be more short term and immediate solution focussed, but often a great way of commencing therapy.

Worker’s Compensation (Workcover etc) – if you are injured at work (physically or psychologically) and struggling to return to work due to your mental health or coping you can request to see a Psychologist. This is often organised/authorised through your GP and case manager.

Chronic Disease Management Plan (prev EPC Plan) – this plan, prepared by your GP allows people with Chronic Diseases to access care from a range of professionals including Psychologists. The plan is limited in the amount of sessions (5 across all professionals) however can be a good way to start to work on the psychological side of Chronic Illness (pain, diabetes, injury etc)

Headspace – for those 12-25 Headspace is a Federally funded health service for young people. This service requires and assessment through Headspace and a referral from your GP and is bulk billed through Medicare.

Public Health Services – State health services may offer some emergency assessments and appointments with Psychologists, however these services are often in very high demand.