Phillipa Brown

“Being an adult is stressful. I’ve got all these responsibilities, obligations, and commitments that I feel overwhelmed by. I’ve got bills to pay, mouths to feed, and people to deal with. I feel like I want to quit my job, leave everything behind, move to the mountains and live in peace. My life is so chaotic right now. I can’t even deal with anything anymore. Sometimes I just want to scream at the top of my lungs and cry.”

– A person describing what stress feels like.

We all go through difficult situations in our lives. Failures, challenging situations, and pressure. It’s how our world operates. And usually, we label the negative feelings we experience from these hard situations as stress.

Anything negative that happens to us and makes us feel bad or is too hard, we consider a stressor. And we’re right. Because in science, stress is an external pressure put on an object. In this scenario, the object is us and our lives.

What is Stress?

According to the National Institute of Mental Health, Stress is the physical or mental response to an external cause. Medically speaking, stress is the feeling we get when faced with challenging situations (stressors). It’s usually a combination of worry, tension, and some fear. You can also think of it as another form of anxiety.

But actually, stress is not always bad. As I mentioned earlier, stress is an external pressure put on us – deadlines at work, bills to pay, family problems, or toxic work cultures. It’s our response that makes it a negative experience and stressful.

But for the purpose of this article, we’ll stick to the common perception of stress – our response to negative situations we face in life.

Why do we get stressed?

Like anxiety, stress is one of our body’s important survival mechanisms inherited from our ancestors. This feeling helped them survive situations by going into “fight or flight mode” when faced wirth danger. And now, we also have the same response thanks to our reptilian brain (the part of our brain in charge of our survival).

So why do we get stressed even when we’re not facing life-or-death situations?

That’s because even though we’re not faced with life-threatening events most of the time, our brain still sees uncertainty and challenges as such. That’s why our first instinct when faced with hardship is to feel stressed.

Another reason we tend to get stressed even with non-existence threatening events is because of how we perceive these situations. If you have automatic negative thoughts (ANTs) as your default mind frame, then every pressure-filled situation will feel stressful for you. But if you view life through a more positive lens, then you might find these situations as an opportunity to grow.

What are the different kinds of stress?

According to the Australian Psychological Society (APS) there are two kinds of stress that affect people. Acute stress and chronic stress. And these are determined based on length and intensity of the feelings of stress.

Acute Stress

As cute as it sounds, acute stress is not something to laugh about. Acute stress is defined as stress experienced in a short period of time. This is something all of us normally experience.

An example of acute stress is the tension you feel moments before a big presentation in front of your company’s executives. Or the worry you feel when your partner tells you “we need to talk later.” Another good example is the frustration you experience while driving in the middle of traffic when you’re 10 minutes late to a meeting.

However, these feelings are easily overcome and don’t do much damage.. Your body doesn’t stay in “fight or flight mode” for long, especially when things turn out for the better – like nailing the presentation or getting good news.

In some instances, acute stress can be a positive experience. That’s because our bodies learn that these situations aren’t harmful and something to be stressed about. So the next time we’re up for a big presentation, we’ll feel a little calmer than before. And with more repetitions, the acute stress from these events may not go away entirely, but will reduce.

But in some instances where the outcome is unfavorable, or traumatic, it can create a negative outcome causing a response of anxiety in relation to the situation.

Chronic Stress

Unlike acute stress which comes and goes quickly, chronic stress can go on for long periods of time, and it may not go away easily. Which can cause a negative impact on our lives if not managed properly.

An example of chronic stress is when you’re the breadwinner of your family, you get laid off, and you’re having a difficult time finding a new job. The whole period of your unemployment becomes a source of chronic stress because of everything that’s happening – lack of income, ongoing bills and obligations, your family’s basic needs, mounting debt, and the job search.

Another source of chronic stress are extremely challenging living situations like a toxic work culture, taking care of a sick relative, constant bullying in school, or living in a violent neighborhood.

But chronic stress is not just being in a poor situation for a long period of time. It can also be triggered by a chain of negative events that just pile on, not giving you enough time to rest and recover.

Unlike acute stress which is less harmful to the body, chronic stress can create a plethora of health problems.

What does stress do to the body?

Stress can have negative impacts on our bodies. And it’s not just mental impact but physical as well.

Here are some of the things that happen to your body when you’re constantly stressed.

Physical effects

1. Your sleeping patterns may change developing insomnia or oversleeping.
2. You can experience digestive issues.
3. Your risk for heart problems might increase.
4. Your weight might change. Sudden weight loss or gain.
5. Your immune system can drop making you more prone to getting sick.

Mental effects

1. Your thinking can become slower.
2. You might have a hard time remembering things.
3. You might find it hard to concentrate on daily tasks.
4. Your mood might go down and trigger anxiety or depression.
5. You might be more irritable and easily angered.

Social effects

1. You might start withdrawing from people.
2. You might have angry outbursts on the people around you.
3. You might find it harder to handle your obligations and responsibilities.
4. You could have trouble communicating clearly with the people around you.
5. You might develop negative (and harmful habits).

How can I manage my stress?

There are a lot of available tools to help you manage stress better. You can include healthy habits like exercising, eating well, and a consistent sleep routine into your daily regimen. There are also activities like yoga, mindful meditation, and journaling that can help you manage your negative energy. For some, breathing techniques, mantras, or stress objects help them channel their emotions.

But one of the best ways to overcome stress is by changing how we perceive things. Being able to see stressful situations in a more positive light by reframing them can help you manage them, especially for acute stressors.

However, if you’re experiencing chronic stress or just underwent a traumatic event, it’s best to work with a psychologist to help you process your emotions. A psychologist can help you navigate unhelpful thought patterns and behaviours and create a plan to regain control of your life.

Stress is a natural occurring emotion. Whatever we do, we’ll experience stress in our lives. The best we can do is to learn healthy techniques to manage it better, so it doesn’t negatively influence our daily lives.

If you’re expressing symptoms of stress, or you know someone who is, you can reach out to MeHelp Psychology for assistance.

If you require immediate assistance, Lifeline provides 24-hour crisis support telephone service and suicide prevention services.

Introduction

“I was in a difficult place a month ago and was looking for a psychologist to talk to, but now that I’m feeling great, I don’t think I need one anymore…” This is a common phrase I, as a psychologist hear very often.

Getting support from a psychologist might be a lifeline when we are going through a crisis or a challenging scenario. A qualified professional can provide assistance, direction, and guidance on how to deal with the difficulties we encounter.

Why seeking help from a psychologist when things are going well is important

But what about the instances when everything seems to be going well? Should we still think about consulting a psychologist?

Yes, to answer briefly. In fact, consulting a psychologist when we’re in a positive frame of mind may be much more helpful than doing so in an emergency. Our brains are better suited to ponder and introspection when we are not in crisis mode.

We may focus more of our mental energy on analysing our actions, ideas, and emotions because we are less preoccupied with solving urgent problems. A psychologist can be extremely useful in this situation.

A psychologist can assist us in recognising patterns of behaviour and thought that may be adding to our stress or discomfort by providing a secure and encouraging environment for us to explore our inner world.

Together, we may create coping methods and approaches that will enable us to deal with these tendencies in a healthier manner.

Developing resilience through seeking support from a psychologist

When we’re in a positive frame of mind, asking for support can also help us develop resilience. When we’re in a good mood, it’s easier for us to take in criticism and make behavioural adjustments.

This means that we can actually advance towards our objectives, whether they are for professional, interpersonal, or personal development.

And as we increase our capacity for resilience and create better coping strategies, we are better prepared to weather any impending storms.

Yet consulting a psychologist for assistance goes beyond handling problems and handling crises. Also involved are personal development and self-discovery.

Working with a psychologist gives us the chance to examine our most profound wants, anxieties, and motives.

The tales we tell ourselves about who we are and what we are capable of may be examined, and if they are limiting us, we can confront them.

The gym analogy: Visiting a psychologist for maintenance, not just crisis management

In many ways, visiting a psychologist for assistance is similar to going to the gym. We visit the gym not only to heal from injuries, but also to maintain our physical health and fitness.

According to this, we can engage with a psychologist to keep up our mental and emotional well-being rather than only to get through a difficult time.

We may strengthen our resilience, increase our level of self-awareness, and lead more rewarding lives by reflecting on our thoughts and feelings.

Conclusion

There is no right or wrong moment to seek psychological assistance; it is, after all, a personal decision. Yet if you’re in a good place and want to strengthen that position, consulting a psychologist can be a highly successful strategy.

A psychologist may offer the support and direction you need to reach your goals, whether you’re trying to deal with a challenging situation, increase your self-awareness, or just keep your mental and emotional health.

If you’re considering seeking help from a psychologist, remember that it’s never too early or too late to prioritize your mental and emotional well-being. Even if things are going well, consulting with a psychologist can help you maintain your resilience, develop coping strategies, and work towards personal growth. If you need any further assistance, contact us today to schedule a session with one of our qualified psychologists.

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“Most days I wake up dreading the day ahead. I don’t want to get out of bed, do anything, and live my life. I just want to stay balled up under the sheets, do nothing but browse on my phone all day. I don’t want to work. I don’t want to interact with people. I don’t want to do anything. I just want to lay in bed, sleep, browse, and sleep. I feel like there’s nothing worth doing in this life. Nothing’s worth pursuing. Everything feels meaningless. I just hate everything about this life. And I’m tired of it… ”

– A person describing how depression feels

We all go through different phases, feel different emotions, and experience different sensations. It’s the ebbs and flows of life. Sometimes we feel good, and sometimes, we don’t. Some days we’re happy, some days it’s meh, and sometimes it’s gloomy and sad. It’s natural to go through all these emotions.

But when our thoughts, feelings, and emotions get stuck in a negative loop, that becomes an issue because it becomes harmful to us and the people around us. Usually, prolonged feelings of negative emotions – sadness, emptiness, and dread – can be considered depression.

In this article, we’ll help you understand this emotional state better.

What is depression?

Depression is a serious mental issue that affects roughly 9.3 per cent of Australians. The Australian Psychological Society defines it as “an emotional state where sadness, low mood, or a sense of ‘emptiness’ is prolonged lasting weeks, months and sometimes years”. It’s estimated that 1 in 6 people will experience depression at least once in their life.

All of us experience negative emotions like sadness, loneliness, and emptiness. But usually, they’re fleeting emotions. And they’re something we can address easily.

When we feel sad, we can eat our comfort food, binge on comedy, and get a good night’s sleep waking up feeling better. When we’re lonely, we can talk to a friend and feel connected again.

But depression doesn’t work like that. You can do all the nice things, talk to all the people you love, but you’ll still end up feeling sad, lonely, and empty.

And it might feel like there’s no end to it.

How do I know if I have depression?

The common symptoms of depression.

Most people associate depression with the feeling of extreme sadness. But in reality, it’s more than just feeling sad and gloomy. There are a lot of thoughts, feelings, and physical sensations that are related to this issue that many people don’t know about.

• Low mood, sadness, or emptiness that lasts for days or longer.
• Lack of the will or motivation to live. Feeling like nothing matters.
• Loss of interest in activities, hobbies, and interactions.
• Constant thoughts of self-harm, personal injuries, or accidents.
• Repeated thoughts of ending one’s life, dying naturally or in an accident.

The lesser-known symptoms of depression.

• Anger, irritability, and a short fuse. Getting angry and emotional over something insignificant.  
• Changes in sleeping pattern (sleeping too little or too much).
• Changes in appetite (eating too little or too much).
• Always feeling tired, sluggish, and fatigued.
• Brain fog, forgetfulness, and trouble concentrating.
• Feelings of sleepwalking through life.
• Low self-esteem, feeling worthless, and fixating on mistakes and negative experiences.
• Unexplained body pains like headache, muscle pain, and joint pain.

Seeing a combination of these symptoms in yourself or your loved ones might indicate that you or they are struggling with depression. And it’s important to seek help if these symptoms persist longer or if thoughts or acts of self-harm are already present.

Why do people get depressed?

Originally, doctors believed that depression is caused by a chemical imbalance. It happens when our body doesn’t produce enough positive hormones (dopamine and serotonin).

But further research shows that chemical imbalance isn’t the only thing that’s causing depression. Instead, it’s a variety of factors around us. Things like external events, past trauma, upbringing, or genetics.

Here are the most common reasons why people get depressed.

Our genes.

Latest studies show that some people are more likely to get depressed because of their genetics. It shows that specific genes may be associated with an increased risk of depression. These genes play a role in regulating mood, emotions, and the brain’s response to stress.

This means that if your parents, siblings, or any close relative have suffered or experienced depression, there’s a likelihood that you can be a candidate for it too.

However, it’s important to note that genetics are not the sole determining factor in the development of depression.

Our brain’s interpretation of the world.

Researchers discovered that people with depression see the world differently. Their brains process events with a bias towards negativity. So even when an event is not depressing for most people, it can trigger depression for some.

This one’s a bit complicated. So I’ll try to make it clearer with an example.

A group of people are laid off by their company due to the economy. Some employees would be angry at the company and the government. While some would accept it as an event they have no control over. Others would see it as an opportunity to pursue something else. While others would see it as an “attack” to their competence and self-worth. And these people would be the ones who are more likely to get depressed.

Our upbringing.

This one’s related to the point above. As we grow up, our parents and teachers teach us a certain perspective on how we see the world. They shape how we perceive certain events. And as adults, these ways of seeing the world become the lens through which we view the things that happen to us.

For example, as a child, we didn’t understand what failure is. It’s our parents who explained it to us. So for some, failure is seen as a way to learn and grow. While for others, it means incompetence and not being good enough. And in these two lenses, the second one might contribute to low self-esteem, which can trigger depression.

Other causes of depression are extreme life experiences like the unexpected loss of a loved one, physical or mental abuse, or traumatic experiences. These events can leave a lasting impact on our lives and can trigger a depressive episode later in life.

Our life experiences.

This is why dealing with grief, abuse, and trauma, especially in children, is important.

Some studies point out that our lifestyles can also be the leading cause of depression. If we have poor daily habits, it can cause a chemical imbalance which could trigger a depressive episode.

Some dangerous habits that might cause depression are:

• Lack of sunlight (vitamin D)
• Lack of movement and exercise
• Unhealthy diet
• Poor sleeping habits
• Too much social media usage

Prevention & Treatment of Depression.

Preventing depression involves a combination of addressing biological factors, psychological factors, and environmental elements. While it’s not always possible to prevent depression entirely, there are several strategies that can reduce its risk and mitigate its severity:

Maintain social connections.

Loneliness can lead to depression. Stay connected with loved ones and friends, and join support groups or community events.

Physical activity.

Regular exercise can boost your mood by releasing endorphins. Aim for activities you enjoy, even if it’s just walking.

Healthy diet.

Consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can have protective effects on mental health.

Regular sleep.

Aim for 7-9 hours of sleep each night. Establish a bedtime routine, maintain a consistent sleep schedule, and make your sleeping environment conducive to rest.

Avoid alcohol and drugs.

Substance use can increase the risk of depression and make it more difficult to treat.

Managing stress

Utilise relaxation techniques such as deep breathing, meditation, or yoga. Also, consider counselling or therapy to develop coping skills.

Limit negative influences.

Consider limiting exposure if you find certain relationships or media consumption patterns contribute to a negative mindset.

Set boundaries.

Don’t overcommit yourself, and ensure you allocate time for self-care.

Avoid isolation.

Engage in social activities, even if they’re virtual. Being part of a community or group can provide support and a sense of belonging.

Regular checkups with your GP.

Some medical conditions or medications can cause symptoms of depression. Regular check-ups can catch these early.

Limit negativity.

Be cautious of excessive exposure to news or other sources of negative information. Cultivate a positive environment around you.

Reduce caffeine and stimulants.

Reduce or eliminate the consumption of caffeine, nicotine, and certain over-the-counter medications that can aggravate anxiety.

Set realistic expectations.

Be patient with yourself and set achievable goals.

While these strategies can help in preventing or mitigating depression, they’re not foolproof. Individual factors such as genetics and significant life stressors can still make someone susceptible. If you or someone you know shows signs of depression, seeking professional help early can make a significant difference.

How is depression treated?

Mental health professionals use different modes of treatment. It depends on a variety of things they learn from the person seeking help during an initial assessment. But typically, it entails a combination of psychological treatments and lifestyle change recommendations. In more extreme cases, medications might be considered.

When should I go to therapy?

Therapy is one of the most effective ways to treat depression. Ideally, it’s important to seek help as soon as you notice that your low mood, sadness, and negative emotions have persisted for more than a week. And you’re also seeing a combination of the symptoms mentioned above. Riding it out for too long or ignoring it would make it more difficult to address.

Depression and seeking help is not something you should be ashamed of. It’s a naturally occurring illness like a cough, cold, or the flu. And much like those illnesses, some people are more predisposed to catching them than others. It doesn’t mean you’re weak or unworthy. It just means you caught it and now you want to get over it.

If you’re expressing symptoms of depression, or you know someone who is, you can reach out to MeHelp Psychology for assistance.

If you require immediate assistance, Lifeline provides 24-hour crisis support telephone service and suicide prevention services.

Happiness is a complex and multifaceted emotion that psychologists have studied for decades. One of the most important distinctions in positive psychology is the difference between intrinsic and extrinsic happiness.

Intrinsic happiness refers to the joy and satisfaction that comes from within oneself. It is often derived from engaging in personally meaningful activities or aligning with one’s values and beliefs. Intrinsic happiness is less concerned with external rewards or validation and is more focused on internal fulfilment and a sense of purpose.

Extrinsic happiness, on the other hand, is based on external factors such as social status, wealth, and material possessions. It is often driven by the desire for approval or recognition from others and is associated with temporary bursts of pleasure or gratification.

It is worth noting that intrinsic and extrinsic happiness are not mutually exclusive, and many individuals may experience varying degrees of happiness. For example, an individual may find great joy in spending time with their family (an intrinsic factor) but may also derive a sense of happiness from receiving a promotion at work or buying a new car (extrinsic factors).

While both intrinsic and extrinsic happiness is important, research suggests that those who prioritise intrinsic happiness tend to be more satisfied and content with their lives overall. Intrinsic happiness is also more sustainable and less dependent on external factors beyond our control.

So, what does happiness mean to you? Reflecting on your personal definition of happiness can help you cultivate a more meaningful and fulfilling life. Understanding the difference between intrinsic and extrinsic factors can help you identify what truly brings you joy and fulfilment and cultivate a more sustainable and satisfying sense of happiness.

My motivating question for you is: What does happiness mean to you? How do you cultivate a sense of happiness in your daily life?

Stress and burnout are becoming increasingly common in today’s fast-paced world. Whether it’s the demands of work, school, or personal life, we’re all susceptible to feeling overwhelmed, exhausted, and burned out. In this blog, we’ll explore some effective strategies for managing stress and reducing burnout.

1. Prioritise Self-Care
Self-care is one of the most essential strategies for managing stress and preventing burnout. Eating healthy, getting enough sleep, exercising regularly, and taking time for yourself are all important components of self-care. Additionally, practising mindfulness or meditation can help calm your mind and reduce stress.
Making self-care a priority can be challenging, especially when you’re busy. However, setting aside time for yourself is crucial to preventing burnout and managing stress.

2. Set Boundaries
Learning to say “no” is a crucial part of managing stress and preventing burnout. Setting boundaries with your work, family, and friends can help ensure that you have enough time for yourself and that you’re not taking on too much responsibility. It’s okay to say no to additional tasks or responsibilities that may lead to burnout.

3. Manage Time Effectively
Good time management is essential to managing stress and preventing burnout. Creating a to-do list or a schedule can help you prioritize your tasks and stay organized. This can help you stay focused and productive while reducing stress and anxiety.

4. Connect With Others
Social support is an important part of managing stress and preventing burnout. Reach out to family, friends, or colleagues for support when you’re feeling overwhelmed. Joining a support group or seeking professional help can also be beneficial.

5. Take Breaks
Taking short breaks throughout the day can help you rest and recharge. Engaging in activities that help you relax, such as listening to music, taking a walk, or reading a book, can help reduce stress levels. Taking breaks can help you stay focused and productive while also reducing stress levels.

6. Seek Help
If you’re experiencing chronic stress or burnout, seeking help from a mental health professional can be beneficial. They can help you develop a personalized plan to manage stress and overcome burnout.

Stress and burnout are common experiences, but they can be managed effectively. Prioritising self-care, setting boundaries, managing time effectively, connecting with others, taking breaks, and seeking help when necessary are all effective strategies for managing stress and reducing burnout. Remember, taking care of your mental health is just as important as taking care of your physical health. By prioritizing your well-being, you can lead a happier, healthier, and more fulfilling life.

It’s normal for everyone to feel sad, frustrated, stressed or anxious. But have you recognised that a mood or behavioural change has become more than a temporary thing and requires finding a psychologist? Where do you start, and what does that process look like?

The best place to start is a trusted GP or General Practitioner. It is recommended that you book a longer appointment for your consultation. It is common for people to book a standard 15-minute appointment without knowing that the standard mental health treatment consultation is 30-minutes.

Search for a doctor in your location.

What questions will my doctor ask me?

For the best support, your doctor will ask a few background questions. They may ask questions about your lifestyle choices, physical health, medications, family history of mental illness, and recent emotional experiences, as a few examples.

Your GP will be able to assess whether a Mental Health Treatment Plan is right for you and find the right psychologist for your needs.

What is a Mental Health Treatment Plan?

A Mental Health Treatment Plan (previously known as a ‘mental health care plan’) is a plan for people with a mental health disorder.

The plan identifies what type of health care you need and spells out what you and your doctor have agreed you are aiming to achieve. It may also refer you to local mental health services. It is also good to tell your doctor if you have any preferences for your treatment. This may entail a particular service or psychologist you would like to be referred to.

Who is eligible for a Mental Health Treatment Plan?

A Mental Health Treatment Plan is available to you if you have been diagnosed by a doctor with a mental health disorder. All Australians are eligible to access this support if it is required.

What does a Mental Health Treatment Plan cover?

If you have a Mental Health Treatment Plan, you will be entitled to Medicare rebates for up to 20 individual psychological appointments per calendar year. This gives you access to subsidised treatment by Medicare for better access to psychiatrists, psychologists and general practitioners.

The rebates are differing amounts depending on the practitioner and the type of treatment you are receiving. Please be clear about the prices and rebates before moving forward with treatment.

Is there anything else I should know?

Although you are eligible to access up to 20 sessions per calendar year, your Mental Health Treatment Plan will usually begin with six sessions. After the initial six sessions, you will need to revisit your GP for a standard consultation for a review. From here, your GP will assess whether further treatment sessions are required.

Find a Psychologist Today.

We can match you with one of our psychologists at MeHelp.com.au or call 1300 323 411. If you already have a referral, you can send it directly to referrals@mehelp.com.au

Is this an Emergency?

If you or someone you know is in an immediate crisis and needs help now, call triple zero (000).

Other mental health services

If you have concerns about your mental health, you can also contact one of the free counselling services such as:

Lifeline (for anyone having a personal crisis) — call 13 11 14 or chat online
Beyond Blue (for support and information about mental health) — call 1300 22 4636 or chat online.
Kids Helpline (24/7 phone and online chat for young people aged 5-25 years) — call 1800 55 1800
Suicide Call Back Service (anyone thinking about suicide) — call 1300 659 467