Wednesday, August 30, 2017

Mindfulness and Mindful Eating

What Is Mindfulness And Mindful Eating?

What comes to mind when you think of mindfulness? Do you imagine a group of people sitting cross legged in silent solidarity while they try to clear their minds? It can be hard to imagine this type of meditation in the busyness of modern life. Fortunately, there are many types of meditation or mindfulness that can fit into a busy schedule.
Mindfulness is defined as the state of being fully engaged and connected to what is happening in the present moment often in the immediate environment. Mindfulness is not thought stopping or clearing the mind but rather drawing attention to the present moment by attending to the five senses. This includes noticing the physical world (smells, sounds, sensations) and observing thoughts without judgement and then bringing attention gently back to the present moment. The aim is to acknowledge that the mind has wandered and then return one’s attention to the present.
What is mindful eating and how can it help me?
Mindful eating involves bringing the five sense to the experience of eating by noticing the sounds, textures, smells, and colours associated with eating food. This can also involve noticing our responses to food without giving into it. For example, noticing our respond to the smell of freshly baked bread without necessarily consuming this food.
Mindful eating can help an individual to slow down their food consumption and help them to tune into their bodily internal cues of hunger and satiety. It can also assist them to distinguish the difference between hunger and thirst, between eating out of hunger and eating for comfort or eating to relieve boredom. Research tells us that mindful eating can assist with over eating or binge eating.
Who does it benefit?
Mindfulness can be beneficial for everyone but especially for those experiencing common health conditions such as depression and anxiety because it helps an individual focus on the immediate environment instead of negative thoughts. Mindfulness can be a good antidote for rumination and thus reduces stress and worry. Over time, mindfulness training can teach the mind the skill of being present.
Is there evidence for mindfulness?
Yes, there is a significant amount of evidence that suggests that mindfulness can help reduce insomnia, stress, anxiety and worry. Recent research has even found it to be as effective as CBT for common conditions such as depression and anxiety.
What if I’m keen but short on time?
The benefits of mindfulness meditation can be achieved in just a few minutes a day. If you can fit in a cup of tea or surfing the web on your phone, then there might be room for 5-10 minutes of mindfulness a day.
What’s the best way to start?
I find the best way to start mindfulness is by following a guided meditation program. There are several Apps on the market such as the headspace App, which charges users a fee. Free or low cost apps include the smiling mindCalm or Buddhify. Alternatively, mindfulness can be searched for in the App Store or Google Play. I do not receive any incentive from these Apps and am recommending them based on client feedback.
Can mindfulness be built into day to day life?
Absolutely! Mindfulness practice can be brought into daily life by bringing your five senses to any experience. One of my favourite mindfulness activities is mindful hand washing or applying hand lotion.
Any activity can be turned into a mindfulness activity but it’s easiest when there’s rich sensory input such as walking in nature or showering. Mindful eating is also practical and involves noticing the smells, textures, temperatures and colours when savouring food.  The next time you engage in these activities try noticing the sounds, smells, textures, and colours that are present.
In my practice, I often recommend mindfulness as an intervention to improve a patient’s well- being. I find that those who engage in mindfulness report it improves their symptoms. It’s also a great lifelong skill to increase resilience and be present.
Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy. Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Click here for more information on Tena, or to contact her for an appointment.
Nutted Out Nutrition’s dietitians believe mindful eating is an important part of changing eating behaviours and incorporate mindfulness into many aspects of our appointments.

Wednesday, May 3, 2017

Reflections on motherhood


With Mother's Day coming up, I've been thinking about the experience of motherhood, of the joys and the challenges that it brings and of the brave face that many put on who are finding it difficult. 

Feeling negative and distressing emotions as a mother is common place. I think motherhood is challenging due to a range of factors. Firstly, I believe it's the greatest adjustment a woman can make because it represents a loss (in part) of one's former self and an ever evolving set of responsibilities as they child grows up. Often mother's go from having mastery at work to questioning their competence and judgment in their role as mothers. This is amplified by the desire to want to be the best mother possible. A second factor is the relentless nature of the job that requires mother's to put their own needs and wants aside to care for their children. This often means less than ideal health behaviours such as poorer eating patterns, interrupted sleep, less frequent exercise and limited rest, which in turn negatively impacts mental health. Finally, motherhood often comes with juggling many pressures-trying to keep up with old friends, make new ones, lose the baby weight, progress one's career, be a good partner, and above all be a good mum!

For some, the many demands of motherhood can bring on post natal depression and anxiety. This may manifest in a sense of vulnerability and isolation. Many experiencing this put on a brave face because they may fear judgement for others. Fortunately, help is available and there are steps you can take to keep well. 

How to keep well as a mum

Build your team

Whether you have stacks of support or none at all use your resources to get as much support as you can. 

This can include reaching people who will help with your child such as a babysitter, friend or relative or using a childcare service. It can also include seeking advice from your maternal health nurse, Dr or a Psychologist or even just developing a rapport with those in your community. Some mums find  that investing time in themselves helps them to cope.

Get out of the house

Go out even if you don't-especially if- you don't feel like it. It can be easy to stay home when you feel off but this can lead to increased feelings of isolation and depression. Fresh air and a bit of social contact can do wonders for one's mood. 

Invest in relationships 

Many mum's report feeling isolated when they first become mothers. With pre-baby friends at work and the daunting prospect of making new mum friends it's not surprising that women can feel lonely. 

The holy grail of social support is hitting the jackpot with your mother's group. However, not every mother's group is a hit. If you're struggling to meet new mum's try joining a baby class or a mother and baby class such mum and Bub yoga. Mum friends can really nourish your soul because they may be going through similar challenges, which helps to normalise them. 

Look after yourself

Self care is one of the things that often gets sacrificed to meet the demands of caring for a baby. However, looking after yourself will give you more energy and mental headspace to care for your beautiful little one(s). 

The health behaviours that matter most in terms of mental health are diet, exercise, and sleep (if you can can it!). 

Live for the special moments 

While there may be moments of frustration and loneliness that accompany motherhood there are always little moments of magic like have a cuddle, exchanging a smile and celebrating your child's milestones. 

Make gratitude a habit

Motherhood can be a competitive sport filled with comparisons but it pays to stop and reflect on everything you do have instead of what is lacking. This could include  reflecting on what you are grateful for. Everything from having a safe home to enjoying meaningful relationships to appreciating nature (the beautiful changing colours of autumn leaves) is worth reflecting on. Studies show that those who make reflecting on gratitude a daily habit.. . 

Maintain your relationship with your partner

The concept of date night might be laughable with a young baby. However, it's worth putting aside at least an hour a week to connect with your partner. If you can't leave your house get take away and eat at the table. 

Know when it's time to seek help

If you don't feel like yourself, have lost your zest for life and things feel like too much of an effort it might be time to talk to Psychologist and in doing so work out new skills to deal with difficult situations. This questionnaire can help you determine if your level of distress warrants doing something about it. 


Practice relaxation 

Relaxation and mindfulness can help your mind go on a much needed holiday and teaches you the skills to be present. I find a simple way to do this is by downloading a mindfulness app such as the Smiling Mind (free) or Headspace,

You can also practice mindfulness (the skill of observing the present moment) in everyday activities such mindfully applying hand cream or hand wash. This involves noticing the colours, sounds, smells, textures and sensations involved in these activities. The same principles would apply to walking in park, cooking, and drinking a coffee. 

As a Psychologist, I often work with mum's who wish to improve their well being. I find this work rewarding because mother's tend to be very motivated to change. I am always touched that mum's come to see with the ultimate goal of working through their issues so they can be even better mothers. Now that's love!


If you would like to more about postnatal depression please visit PANDA.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.






Guest post on Mental health and healthy eating by Dietitian, Melissa Adamski

Nutrition and Mental Health
Many of us know nutrition is an important factor when it comes to our physical health; it can play a role in our gut health, our heart health and many other areas. But what about our mental health? Can nutrition and diet help us to feel better? Could it potentially be used as part of a treatment plan for mental health conditions such as depression?
To help answer these questions we must first recognise that mental health conditions are very complex; they are complex in their treatment and complex in their development. Usually there will be multiple factors involved in both development and treatment, and so we must not think of nutrition and diet as being a ‘cure’ or single preventative factor when considering our mental health.
However, a good diet with emphasis on a number of key nutrients, may be able to provide support to individuals who have been diagnosed with a mental health condition, such as depression. If you are interested in using nutrition and diet to support improvement of symptoms, or as a preventative strategy, the first thing to consider is your overall diet – how does this stack up? We know that dietary patterns such as the Mediterranean diet can have significant benefits for health, including mental health. So instead of thinking about what single foods you can add into your diet, consider what your overall diet looks like over a whole week; are there improvements you can make? To help improve your overall diet, there are a few simple steps you can start with:
·         Reduce your red meat intake to 2-3 times for week and increase your fish consumption
·         Make sure you have at least 6 serves of vegetables per day
·         Include legumes in your meals at least 2-3 times a week
·         Include more healthy fats in the diet such as extra virgin olive oil and avocados

·         Have a handful of nuts at least once a day
Once you have started to improve your overall diet, you can start to think about specific nutrients and how they may benefit you. Folate, omega 3, zinc and vitamin D are a couple of nutrients associated with improved mental health and there may be benefit in tailoring your diet to focus on these.
What about supplements you ask? To understand whether a supplement is right for you there are a number of factors that come into play when looking to answer this question. Firstly, food has many other components (some known and some unknown), that are not present or able to be replicated in supplements, so in some instances there may be more benefits from foods. However, it all depends on your condition and what you are trying to improve- you may need to have nutrients at an amount not possible to achieve through foods alone and supplements may play a role and be beneficial.
Overall, nutrition and diet are very important to consider in both the management and prevention of mental health conditions. It is important to seek advice from an Accredited Practising Dietitian to understand how you can make changes to your diet that are specifically right for you. It is also important to involve your treating psychologist – a team approach can help ensure you are getting the most appropriate advice and best results.

Melissa Adamski is an Accredited Practising Dietitian (APD) and nutritionist; her private practice, Nutted Out Nutrition, provides appointments in Melbourne CBD and the eastern suburbs. Nutted Out Nutrition believes nutrition and diet are fundamental components of good health and work with clients to personalise nutrition recommendations to help ensure they are useful and achievable. More information can be obtained from www.nuttedoutnutrition.com.au  

Saturday, April 8, 2017

Mindfulness and it's benefits

What is mindfulness?
What comes to mind when you think of mindfulness? Do you imagine a group of people sitting cross legged in silent solidarity while they try to clear their minds? It can be hard to imagine this type of meditation in the busyness of modern life. Fortunately, there are many types of meditation or mindfulness that can fit into a busy schedule.

Mindfulness is defined as the state of being fully engaged  and connected to what is happening in the present moment often in the immediate environment. Mindfulness is not thought stopping or clearing the mind but rather drawing attention to the present moment by attending to the five senses. This includes noticing the physical world (smells, sounds, sensations) and observing thoughts without judgement and then bringing attention gently back to the present moment. The aim is to acknowledge that the mind has wandered and then return one's attention to the present.

Who does it benefit?
Mindfulness can be beneficial for everyone but is beneficial for those experiencing common health conditions such as depression and anxiety because it helps an individual focus on the immediate environment instead of negative thoughts. Mindfulness can be a good antidote for rumination and thus reduces stress and worry. Over time, mindfulness training can teach the mind the skill of being present.

Is there evidence for mindfulness?

Yes, there is a significant amount of evidence that suggests that mindfulness can help reduce insomnia, stress, anxiety and worry. Recent research has even found it to be as effective as CBT for common conditions such as depression and anxiety.

What if I'm keen but short on time?
The benefits of mindfulness meditation can be achieved in just a few minutes a day. If you can fit in a cup of tea or surfing the web on your phone, then there might be room for 5-10 minutes of mindfulness a day.

What's the best way to start?
I find the best way to start mindfulness is by following a guided meditation program. There are several Apps on the market such as the headspace App, which charges users a fee. Free or low cost apps include the smiling mind, Calm or Buddhify. Alternatively, mindfulness can be searched for in the App Store or Google Play. I do not receive any incentive from these Apps and am recommending them based on client feedback.

Are there more active forms of mindfulness?
For those who prefer more active forms of meditation mindful colouring or talking a mindful walk may suit.

What is relaxation and how can it help?
While mindfulness aims to help the individual become alert and present in the moment, relaxation is aimed at changing a feeling state to that of feeling more calm. Both are valuable. An excellent relaxation technique is progressive muscle relaxation. Here's a free relaxation recording from Western Sydney University. For those who are interested in Yoga and deep relaxation the iRest Yoga Nidra program may be of interest.

Can mindfulness be built into day to day life?
Absolutely! Mindfulness practice can be brought into daily life by bringing your five senses to any experience. One of my favourite mindfulness activities is mindful hand washing or applying hand lotion.

Any activity can be turned into a mindfulness activity but it's easiest when there's rich sensory input such as walking in nature or showering. Mindful eating is also practical and involves noticing the smells, textures, temperatures and colours when savouring food.  The next time you engage in these activities try noticing the sounds, smells, textures, and colours that are present.

What is mindful eating and how can it help me?

Eating mindfully involves bringing the five sense to the experience of eating by noticing the sounds, textures, smells, and colours associated with eating food. This can also involve noticing our responses to food without giving into it. For example, noticing our respond to the smell of freshly baked bread without necessarily consuming this food.

Mindful eating can help an individual to slow down their food consumption and help them to tune into their bodily internal cues of hunger and satiety. It can also assist them to distinguish the difference between hunger and thirst, between eating out of hunger and eating for comfort or eating to relieve boredom. Research tells us that mindful eating can assist with over eating or binge eating.

How can I measure my progress?
Progress can certainly be estimated intuitively. However, biofeedback measures a person's neural activity or heart rate and gives a person feedback while they meditate so that an individual can adjust their approach. Muse is product that measures neural activity and provides audio feedback by stilling or increasing nature sounds. While an expensive option, it may help those that want to measure their progress. Again, I do not receive any benefit from noting this product.

In my practice, I often recommend mindfulness as an intervention to improve their well being. I find that those who engage in mindfulness report it improves their symptoms. It's also a great lifelong skill to increase resilience and be present.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.






Sunday, March 26, 2017

Night time technology use and sleep



Obtaining a good night's sleep is important for our mood, concentration and psychological well being. The use of technology at night time can interfere with both the amount that we sleep and the quality of our sleep. Sleep as you may know, is critical for our mental health.

Impact of bright screens on sleep

Viewing bright screens (e.g. from a phone, computer or tablet) at night can significantly impact feeling sleepy because viewing screens increases alertness and inhibits the secretion of Melatonin. Research tells us that viewing screens at night effects sleep, circadian patterns (sleep/wake cycle) and unsurprisingly, next morning alertness. Screens have a particular type of light that makes them bright and this light mimics the effects of sunlight on the brain. In other words, when we view a bright screen our brain thinks it's the morning sun and wakes itself up by inhibiting Melatonin. There is some evidence that viewing screens up to 5 hours before bed can impact our sleep quality where screens are viewed for 1.5 hours or more.

Technology use increases our mental alertness because we may also become absorbed in what we are doing and delay our bedtime. A meta analysis of studies with teenagers, found that using technology at night was related to later bedtimes because of the increase in alertness and failure to recognise sleep signals due to being engrossed in technology.

Not all forms of technology use are equally stimulating. Generally speaking, active forms of technology use (playing video games and texting) are more stimulating than passive ones (reading an e-book). Therefore, it's worth engaging in more passive forms of screen use (or none at all) prior to going to bed.

What to do about screen use

The first thing is to have 'no screen time' before bed for at least an hour. As well, a consistent bedtime routine to prepare the body and mind for sleep may be beneficial.

If you can't bear to be without screens there are few screen light reducing products that reduce the intensity of the concentrated blue light emitted by bright visual displays. The ones I recommend based on user feedback are: night shift which is a setting on iPhone/iPads and F.lux which is both an app for android phones and program for desktops. F.lux is free.

You can buy orange tinted glasses to further reduce out the concentrated blue light from bright visual displays. These glasses work by blocking out the concentrated blue light.

Avoiding night time temptation to view screens

The best way to avoid the temptation to respond to texts or looking something up on your phone is to have all devices charging in a separate room. Studies have also shown that young people who have screens in their bedroom get up to an hour's less sleep per night!

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.



Impact of alcohol and recreational drugs on mental health

Consuming alcohol and taking recreational drugs can have a significant impact on our mental health. Alcohol and drug consumption impacts a person by changing the balance of chemicals in the brain that helps us to think, feel and make decisions. As well, the use of alcohol and drugs can leave a person feeling agitated, flat and unmotivated. In my experience, those who report alcohol and drug use also report a decrease in healthy behaviours (exercise, achievement, healthy eating, good sleep) that protect mental health. The result being increased levels of depression and anxiety.

Depressants

Depressants such as alcohol, heroine and inhalants can lower your mood. Over time depressants also lowers the serotonin (the feel good chemical) secreted in the brain that helps you regulate your mood. Regular drinking can make anxiety and depression worse due to upsetting the balance of neuro chemicals and the decrease in seratonin. Depressants such as alcohol can also decrease the quality of a person's sleep despite it making them feel sleepy. This is because it interferes with the sleep cycle.

Stimulants
Stimulants such as methamphetamines and ecstasy can in the short term increase a person's drive and motivation. However, they may leave an individual feeling flat and agitated increasing their negative psychological symptoms. Over time, stimulants can exacerbate depression, anxiety, memory and concentration.


What to do instead
Instead of consuming alcohol and/or recreational drugs use other strategies to manage stress. These can include exercise, learning relaxation and mindfulness, developing more effective problem solving skills, and learning skills to manage rumination. If you are using alcohol and drugs to mask worries try to work through these with someone you trust. If that hasn't worked seek advice from a registered Psychologist.

In my practice
As a Psychologist, I assess self care and lifestyle factors such as alcohol/drug consumption to determine if these factors are exacerbating a person's mental health. Where this is the case I work with the individual to develop alternative coping strategies. That being said, I do not treat addictive disorders where this is the primary cause of a person's distress. In this instance,  I refer to drug and alcohol programs.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.


Tuesday, March 21, 2017

Sleep Basics

         

Sleep difficulties are very common among those who experience anxiety and/or depression. Problems with sleep serve to exacerbate negative psychological symptoms. While some sleep problems require a significant amount of intervention, others can be improved by practicing simple sleep hygiene. 

As a clinician, I assess a client's sleep during the initial assessment phase of therapy to determine if sleep is impacting on mental health. Sleep issues can be caused by difficulty switching off which is common in those who suffer anxiety. Other times, sleep specific fears cause anxiety about sleep. Regardless, poor sleep hygiene can be a factor that maintains the sleep problem. Below are a few simple things you can try at home to ensure you are doing everything possible to get the best night's sleep possible.

The first thing to keep in mind is that sleep is an automatic process and you can't just switch yourself off to sleep. In fact the harder one tries to strive for sleep, the more anxious one becomes and the more elusive sleep becomes. This is because striving for sleep increases anxiety and wakefulness which can overtake the drive for sleep. However, there are things you can do both during the day and at night to help make it more likely that you will get off to sleep.

Wake up and go
Anchor your wake time by getting up out of bed at the same times everyday including weekends. This will help to regulate your body clock and sleep/wake cycles.  Once you wake increase your noctornal 'sleep drive' by being active. If you are tired, napping during the day may feel like it helps but it actually burns off sleep drive decreasing the drive to sleep at night. 

As soon as you wake, get up and avoid catnapping in bed. Going out for a walk or exercising in the morning is a great way of waking yourself up. It is also important to expose yourself to as much light as possible for the first 90 minutes when you wake up to help regulate your body clock (i.e. alert earlier in the day and drowsy at night).

During the day

Ensure you have enough activity during the day so that you feel tired and are ready for rest at night. Exercising is an excellent intervention that improves your mood and also increases the quality of your sleep. Even if you can't exercise daily, going for a walk (like walking to work) or getting out in the sunshine (even if it's overcast) will keep you alert during the day and hopefully drowsy at night.

Evening

While many people exercise after work for convenience be sure to finish exercising at least 3 hours before bed as exercise can increase alertness. Limit alcohol as this reduces sleep quality increasing the chance of waking overnight. Avoid caffeine as it is a stimulant and may increase your level of altertness. Also ensure your bed is only used for sleep and sex (provided you do not feel too alert afterwards). 

Night time
Nocturnal technology use has become a mainstay of the average Australian home. However, research indicates that using technology devices at night can negatively impact how you sleep because it both increases alertness and the bright light from screens suppresses melatonin secretion-a hormone that helps regulate sleep. 

So does that mean no Netflix after dinner? If screens are part of your wind down routine use light reducing technology such as: twilight (android), nightshift (iPhone), F.lux (for laptops and android phones) and turn the device's brightness down as low as possible. In addition to these you can also wear orange glasses which reduces the concentrated blue light emitted by devices from televisions, phones, iPads/tablets and computers. I buy the cheapest ones (about $23) I can find online because as far as I am aware there are no studies between brands, which vary greatly in price. 

Despite these strategies, interacting with a phone or playing online games can be stimulating and inhibit a person's ability to switch off. At minimum have a no technology in the bedroom at night rule.

Your sleep environment is also important. Ensure your sleep space is comfortable, quiet and dark. 

Managing daytime tiredness 
Feeling tired during the day is something that many people who suffer compromised sleep report as problematic. To try to cope many will nap during the day. However, this perpetuates the nighttime wakefulness because it lowers sleep drive (the physical pressure to sleep). Instead, wake yourself up by increasing your activity and access to natural light. If you feel you need to nap for your safety and increasing light and activity hasn't helped you wake up, then keep the nap to a maximum of 30 minutes and nap 7-9 hours after rising to reduce the possibility of it interfering with your sleep cycle. 

Stimulants and alcohol
While it can be tempting to have alcohol at night as it may make you sleepy doing so can disrupt your sleep later in the night. Also avoid smoking and caffeine late in the evening as they are stimulants.  

When to go to bed

It's a common practice among insomnia suffers to go to bed early in the hopes of falling asleep earlier. However, this is a practice that can aggravate insomnia because more time is spent in bed alert  worrying about sleep than sleeping. This turns the bed into a symbol of frustrated sleep and then the bed triggers the anxiety about sleep. Instead of this approach, go to bed when sleepy, not just tired

When sleep won't come
It may be useful to have a few relaxing activities up your sleeve for when you feel tired but not sleepy. These could include reading (from a book not a bright screen), mindful colouring, mindfulness meditation (try the headspace app), knitting, drawing etc. or any other activity that you find relaxing.

Avoid watching the clock or waiting for sleep to come because it will likely increase your alertness leading to feeling 'tired but wired.' If you find yourself becoming increasingly more agitated consider distraction like watch tv (while wearing your orange glasses).

When to seek additional intervention
If your sleep problem has persisted for more than 3-6 months and the usual strategies have not worked it may be time for a more targeted sleep intervention. As a Psychologist I conduct assessments to determine if a person would be a good candidate for behavioural sleep therapies or if referral to a sleep doctor is more appropriate. Where appropriate, I offer behavioural sleep therapy. 

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

In addition to the links listed the information for this article has been obtained by the client manual CBT-i created by Professor S. Drummond, Dr C. Nappi and Dr M Jenkins developed for Project Rest. Additional information has been obtained from Dr Allie Peters, a sleep specialist and Psychologist.





Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.


Anxiety and what to do about it

Anxiety and what to do about it
What is anxiety?
Anxiety is a feeling of worry, nervousness or unease, often about an uncertain outcome. Some common symptoms of anxiety include feeling restless or on edge, having difficulty switching off, and ruminating or mulling over a problem beyond what is constructive.
When is anxiety warranted and when is it not?
Certainly there are times when anxiety is warranted, for example when awaiting the results of an important medical test, or learning the outcome of an important matter. However, people who suffer anxiety are in a state of heightened alertness and worry on an ongoing basis. For instance, a person may worry about saying the wrong thing at a social event, they worry that their friend did not text them back in a timely fashion. It may feel that while the context changes, the state of worry is nearly constant. This worry may also significantly deter from being able to function fully in life. For example, an anxious person may avoid a feared situation such as a gathering for fear of scrutiny, may lose sleep due to worry or feeling mentally unable to ‘switch off.’

Who gets anxiety?
Anxiety is the most common mental health condition in Australia. Women are more likely to experience anxiety than men. One in three women will experience anxiety at some point in their lives compared to one in five men. While anyone can get anxiety there are some personality traits such as perfectionism (wanting to do everything right) that can make an individual more prone to anxiety. Individuals who are prone to having ‘busy mind’ (a ruminative thinking style) are also more likely to experience anxiety.

When does anxiety arise?
Anxiety increases in the face of uncertainty. It may increase during times of stress such as facing financial hardship. It may also increase during a time of transition for example starting a new job or becoming a new mother.

When to worry about worry?
While many people worry it becomes problematic when it is difficult to control and when it decreases a person’s quality of life.

How do I prevent anxiety?
The things that will keep your body well will also help to keep your mind well. These include getting a good night’s sleep, regular exercise at least several times per week and healthy eating including 2 serves of fruit and 5 serves of vegetables per day and vigorous exercise. In addition to this, remaining active through engaging in meaningful activities such as work and engaging in enjoyable activities (e.g. a Pilates class) can help reduce levels of anxiety. As well, staying connected socially and investing in good relationships can help you to feel less vulnerable and in turn less anxious.

What do I do if I have anxiety and the preventative strategies are not working?
If you’ve tried addressing the lifestyle factors that can exacerbate anxiety but these have not worked, it may be time to seek professional assistance from a registered Psychologist. Treatment from a Psychologist can help you to understand the underlying reasons for the anxiety, as well as why the anxiety perpetuates. In my practice, I assist clients to identify these factors by taking a detailed history of the anxiety and understanding the factors that maintain the worry. As well, I negotiate treatment options with the client to ensure they suit them.

What are the treatments for anxiety?
Common treatment for anxiety includes Cognitive Behaviour Therapy (CBT), and Acceptance and Commitment Therapy (ACT).
Cognitive Behaviour Therapy assists clients to challenge and change the thinking that leads to distressed feelings and worry. Acceptance and Commitment therapy teaches clients skills to manage distressing thoughts so that they can focus on leading richer and more meaningful lives.

In addition to this, I also conduct lifestyle assessments to ensure that factors such as sleep, poor diet, and low levels of exercise and activity are not contributing to a client’s distress. These factors are very important because they have a significant impact on a person’s mood and are some of the building blocks to good mental health. Where individuals identify that their diet may be contributing to their psychological distress I refer to the knowledgable and accredited dietitians at Nutted Out Nutrition.

How can seeing a Psychologist help?
While you can obtain some information from the Internet about managing anxiety a Psychologist can assess the individual factors that underlie and maintain your anxiety. As well, treatment can be tailored to suit you and adapted to obtain the best results. Psychologists are also trained to rule out other disorders that may be contributing to anxiety.

How do I learn more about anxiety?
You can learn more anxiety at Beyond Blue Australia (www.beyondblue.org.au) or from the Australian Psychological Society (www.psychology.org.au)


Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.


Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.


Sunday, March 19, 2017

The most important factor in therapy

Often when we think of seeking help from a Psychologist, we think of finding someone qualified, knowledgeable and recommended. These factors are essential because having the right training increases the Psychologist's level of expertise and makes it more likely that they will know how to address your problem in an ethical and competent manner. However, there's another factor that is just as important, which is called the "therapuetic alliance" or the relationship between the therapist and client. This intangible quality is one of the most important factors in predicting whether the therapy will be beneficial for the client. A good therapuetic alliance enhances the trust between both parties. This trust is essential because the client often comes to therapy during a particularly vulnerable and often times painful time in their lives and therapy involves talking about painful experiences and having the courage to make changes.

Client's seeking psychological services sometimes ask how they will know if a Psychologist is the right fit for them. I think the best way to establish this is to meet the Psychologist and see if you feel that they are someone you can trust. If you don't feel comfortable, don't pursue it much longer, try someone else who might be more suited. Seeing a Psychologist should feel right and you should feel heard, understood and see your therapist as empathetic.

As a clinician, I always hold the "therapeutic alliance" at the forefront of my mind when I give clients feedback, challenge their thinking, or make recommendations for changes I think will benefit their mental health. I also seek regular feedback from clients on "how we are going" to address any possible ruptures in the relationship and ensure the treatment plan is on target. I see working with clients in therapy as two people working as a team to bring about better well being for the client. In my role of Psychologist I am often a coach, a mentor, a change advocate, and an empathetic being. Having a good therapeutic alliance facilitates these roles and allows the work of therapy to have the desired effect.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.

Saturday, March 18, 2017

The stigma of depression and anxiety

Depression and anxiety are common
The lifetime incidence of depression in Australia is 45%. This means that nearly one out of two of us may experience a period of depression within our lifetime. In any given year, up to 1 million Australians will experience depression and two million will experience anxiety, according to Beyond Blue Australia. Despite this, the stigma of mental illness remains real for many. This stigma can lead to those suffering distressing symptoms to remain silent and in doing so increase their sense of isolation. This sense of being alone with one's pain can perpetuate the distress. 

The value of diagnosis 
Years ago, when I was in the early days of studying psychology I asked a professor what the merit was of giving someone a label of depression. Wouldn't branding them with something make them feel worse about themselves? The answer was that a diagnosis informs the treatment path. If you know a diagnosis, it informs what you do about it. A diagnosis is merely a cluster of symptoms and not a label for life. 

As a clinician, understanding if a client qualifies for a diagnosis of depression or anxiety certainly does inform my treatment plan. However, I am aware that giving a diagnosis can increase a sense of feeling less than and can be disempowering. 

This is why, I always explain that a diagnosis is temporary, that we have pinpointed the problem and I communicate my plan to address the issue. I am hopeful that giving a name to the symptoms helps the individual make sense of it, and that having a plan to address it makes the individual feel empowered. 

Hope with effective treatment 
We are in living in an exciting for the treatment of common conditions such as depression and anxiety because treatments including CBT, ACT and behavioural activation can be highly effective. Additionally, anti-depressants and anti-anxiety medication can further assist. 

 It is my great privilege as a Psychologist to support people through vulnerable times and to empower them with the right tools to improve their wellbeing. Often times, after a course of treatment and the implementation of changes on a client's behalf the diagnosis is no longer 'active' or is reduced in severity. 

If you or a loved one have been diagnosed with anxiety and/or depression rest assured that with the right intervention from a qualified and empathetic professional that the diagnosis may be ameliorated or at least better managed. Know that there is hope with effective treatment. Most of all know that you are not your diagnosis and that it doesn't define you-even if it feels that way at times. 

If you'd like to read more about depression and anxiety visit beyond blue: https://www.beyondblue.org.au/the-facts

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.


Friday, March 17, 2017

Consuming fruit and vegetables improves depression, especially for women

Having a diet high in fruits and vegetables is important for both our physical and our mental health. A recent study of more than 60,000 men and women found that eating 3 to 4 serves of fruit and vegetables a day was associated with a 12 percent lower incidence of psychological distress compared to those who ate just one. For women the effect was even greater, with those eating 5-7 serves of fruit per day having a 23 percent lower risk of stress than women who ate just one!

As a Psychologist,  I conduct lifestyle assessments including exercise and diet assessments because these variables have a significant impact on mental health. I notice that sometimes those experiencing depression and anxiety symptoms do not eat as well as they could or exercise and this leads them to feel worse about themselves. This can lead to lower levels of self-esteem and can serve to exacerbate and perpetuate depressive and anxious symptoms. Therefore, I target these behaviours for intervention alongside other perpetuating factors such as having a ruminative thinking style or being socially isolated.


Although, I am not a dietitian I regularly refer to the accredited dietitians at Nutted Out Nutrition for their knowledgeable and realistic nutrition advice. I urge clients to seek professional advice from an accredited dietitian where they feel their diet could improve. Please note that I do not receive any type of financial incentive for referrals to Nutted Out Nutrition.
Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.


Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.



Wednesday, March 15, 2017

Exercise and sleep


The ability to sleep and feel rested is what I call a super-factor because it has a very significant impact on our mental health. Sleep is a factor that both underpins and exacerbates mental health conditions such as depression and anxiety. Therefore, one of the best things you can do for your mental health is to take steps to improve your sleep. Exercise is also highly beneficial for your mental health and the combination of the two can have a powerful effect. Best of all, it's something clients can do in their own time and supports the work of therapy.

A  study published in December of 2016 with a large sample size (N=2,600) found "that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity." 

While 150 minutes of exercise may be more than some are willing to do, any increase in exercise may assist with both mood and sleep and in turn mental health.

As a clinician, I conduct sleep assessments to understand if sleep is a factor that perpetuates mental health concerns.  Sleep disturbance is also a very common symptom for those with anxiety and depressive symptoms. While increasing exercise does not represent a total solution to sleep problems, it may be an important piece of the puzzle in improving sleep. Where clients report sleep difficulties, I assess and treat these alongside other mental health concerns in line with their tailored treatment plan. 


Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.


Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.






Monday, March 13, 2017

Behavioural Activation for Depression

Behavioral activation which involves increasing pleasant and meaningful activities such as meeting up with friends, exercising or working is a well established treatment for depression and helpful for other mood disorders as well. The benefit of this type of intervention is that it is often low in cost and easy to do on your own.

As a clinician, I make it part of my client assessment to understand if behavioural activation would beneficial for them. I have started to do this because Individuals who are depressed and may have withdrawn from their usual meaningful activities such as seeing friends, being creative, exercising etc. While, behavioural activation is only part of the treatment for depression, it is important and an easy step clients can take on their own. It also helps to support the other types of therapies that I use such as Acceptance and Commitment Therapy and Cognitive Behavioural Therapy. 


Here's an article with some ideas on using behavioural activation to improve your mood. Please note that this type of therapy has limitations and that it is best used alongside a comprehensive assessment and treatment plan from a Psychologist.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.




Sunday, March 12, 2017

Exercise and mental health

Depression and anxiety can be debilitating conditions. Depression is very common. Fortunately, there are good treatments for depression including therapy from a Psychologist as well as anti-depressant medication. However,   the role of exercise can play an important part in a person's recovery.





















Though we don’t know exactly how any antidepressant works, we think exercise combats depression by enhancing endorphins: natural chemicals that act like morphine and other painkillers. There’s also a theory that aerobic activity boosts norepinephrine, a neurotransmitter that plays a role in mood. And like antidepressants, exercise helps the brain grow new neurons.


My experience as a clinician is that patients experiencing mental illness tend to withdraw from healthy habits including reducing their exercise. This often leads to a follow on effect of reducing other health behaviours such as healthy eating and increasing behaviours such as drinking.

So the question becomes, if you aren't feeling motivated to exercise how do you do it for your mental health's sake? I think the best way is to break things down into very small achievable steps such as walking home from work once a week or focussing on getting your gym clothes on, then getting to the gym, then following through on exercise.


Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.


Mediterranean diet and reduced depression

Our diet can have a very significant impact on both our physical and mental health. A recent study, conducted at Deakin University, explored the effects of the Mediterranean diet on mental health.
Participants of the 12 week trial ate:

Daily: 6 servings of vegetables, 5 servings of wholegrains, 3 servings of fruit, two servings of unsweetended dairy, one serving of raw unsalted nuts, and 3 tablespoons of olive oil

Weekly: 3 servings of lean read meat, 2 of servings of chicken, up to 6 eggs, and at least 2 servings of fish

Limited: no more than 2 glasses of red wine a day, no more than three servings of sweets a week, and limited soft drink.


The study found that participants in the study reported significant improvement in mood and depressive symptoms (i.e. feeling everything is an effort). The study's chief investigator, Dr Felice Jacka, cautioned believing that a diet could reverse depression. However, Professor Jacka said people suffering from depression should not replace therapy and drug treatments with the Mediterranean diet. . " Most people in the study were receving psychotherapy or pharmacology treatment. The mediterreanean diet is something that supports any other intervention designed to help depression.

The take away message:
Improving your eating habits is an important part of the puzzle to improve your wellbeing. Click here for the full article.

If you have questions about your diet see an accredited dietitian. Or see the knowledgeable accredited dietitians at nutted out nutrition http://www.nuttedoutnutrition.com.au/
Please note that I do not receive any type gain or incentive if you chose to use this nutrition service.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.