Why children (and adults) need down time We often underestimate the importance of having down time in our lives, time to do nothing in particular. When we allow ourselves to let go of focusing on specific activities, the brain stays VERY active. Unfocused time activates parts of our brain known as the ‘default mode network.’ This helps us reflect, process and think about events, concepts and feelings. Think about it as daydream mode – it is actually through daydreaming that we solve problems, make sense of memories and experiences, and reflect on our interactions and actions.  For chi ..read more

Loneliness and reconnecting: Be mindful of the tea I was listening to an interview with Simon Sinek the other day.  When the interviewer asked how he was, Simon openly and honestly replied that he was lonely.  He then went on to talk about the challenges of loneliness, particularly as it is felt now in the post-pandemic era; an odd and unsettling time that we have been unwittingly catapulted into. There has been a gradual and deleterious shift in the loneliness landscape. Increasingly, psychologists have become concerned that loneliness will become the second pandemic; a conseque ..read more

What is assertiveness and why is it important? Many of us have been in situations where we have not received what we wanted or needed. This might have been at work, with friends, family, or in our intimate relationships. It can be easy to think “I am just not an assertive person”. However, assertiveness is actually a set of skills that can be learned. For some people, building these skills will be harder. This might depend on your personality, life experiences, and previous relationships. However, it is possible to learn to be assertive and doing so is likely to make a positive difference ..read more

What is neurodiversity affirming therapy? What is neurodivergence? We all have different brains, with different strengths and weaknesses. Some people share similarities in the way their brains process information. People who share these similarities can be described as sharing a ‘neurotype’. People with the most common neurotype are sometimes referred to as “neurotypical,” and those who have neurological differences from the average are sometimes referred to as “neurodivergent.” Neurodivergence encompasses a range of differences, including Autism, Attention Deficit Hyperactivity Disorder ..read more

What to do when sleep hygiene isn’t enough? Many Australians, young and old, struggle with sleep. It’s estimated that four in ten Australians regularly experience inadequate sleep or poor sleep quality.  While good sleep hygiene is helpful, and certainly has an important role in improving sleep, alone it may not be enough for those whose struggle with sleep has morphed into a diagnosable sleep disorder such as insomnia. What is insomnia? Insomnia is a sleep disorder characterised by difficulty falling asleep, staying asleep, early morning awakenings with an inability to return to sl ..read more

Why won’t my child go to school? Recognising and managing school refusal Many families experience difficulties related to school attendance. School refusal is a pattern of repeated absences from school, difficulties getting to school or leaving school early, which is often due to anxiety or mood difficulties. However it isn’t always clear that school attendance difficulties are related to mental health. Particularly in the post-COVID world, it can be difficult to tell the difference between your child being physically unwell and struggling with their mental health. Here are some ideas abou ..read more

Understanding the different types of therapy If you are considering starting therapy, you may have done a Google search and found that lots of different types of therapy exist. Or, you might already be seeing a psychologist and they have introduced a strategy or concept that comes from a particular approach. But what exactly do all these types of therapy mean? Here is a quick guide to five common therapy approaches you may come across: Cognitive Behavioural Therapy Cognitive Behaviour Therapy, or CBT, is a therapy that has been around since the 1960s. CBT says that the way that we think ..read more

Supporting yourself or a loved one through Christmas when there is an eating disorder in the midst Christmas can be a very difficult and challenging time for people with eating disorders or difficult relationships with food.  Whilst for some, the relaxing time that the festive break can bring may offer some reprieve, for others, the stress and distress only increases with the loss of structure, attendance at family events, and focus on food.  Here are some tips to help see you through: Here are some tips to help you through Plan ahead so you can keep your routine: If you need to ..read more

What is metacognition and what does it have to do with worry and rumination? Worry and rumination are common ‘repetitive negative thinking’ styles that are often experienced as spiralling or racing thoughts, and overthinking. ‘Worry’ usually refers to thinking on fears or uncertainties about the future, whereas ‘rumination’ are repetitive thoughts analysing the past (e.g., difficult events, mistakes we made). What does worry and rumination feel like? Most people will remember a time when they felt stuck dwelling on difficult thoughts or feelings. Worry and rumination may become a problem ..read more

Anxious intrusive thoughts and how to manage them When you read this sentence, try as hard as you can not to think of a white polar bear. You just thought about a white bear, didn’t you? Congratulations!! This small thought experiment, devised by cognitive scientists in the 1980’s, confirms that you have a normal mind! We often overestimate how much control we can have over the thoughts and ideas that pop into our minds. This can make anxious intrusive thoughts truly challenging to manage. This blog has been written in support of International Obsessive-Compulsive Disorder (OCD) Awareness ..read more