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Read on to discover what actually happens in your early sessions, and how our flexible, secure platform and local support team help you get the most out of online therapy.",{"type":148,"name":149,"images":150,"links":151,"modular_content":152,"value":155},"rich_text","Content",{},{},[153,154],"n2cd192d6_3f48_01ae_9500_6e91b0de8861","d32b0e35_70de_01b2_c5f1_ef616b953e93","\u003Cp>Starting therapy for the first time can feel like a big step, and it's normal to have questions before you begin. This guide explains how online therapy works at My Mirror, so you know what to expect from the moment you start looking for a psychologist. We cover how to choose between online psychologists, how booking works, what happens in your first sessions, and how we handle pricing, privacy and support along the way.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2cd192d6_3f48_01ae_9500_6e91b0de8861\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Online therapy, sometimes called telehealth psychology, simply means meeting with a registered psychologist via secure video instead of in a clinic. You speak from wherever you feel comfortable, whether that is your home, your car, or anywhere else with a private space and an internet connection. It works much like an in-person appointment, with the added flexibility of accessing support from a place that suits you.\u003C/p>\n\u003Ch2>Choosing the right psychologist\u003C/h2>\n\u003Cp>Finding the right person to talk to matters, so you can choose your own psychologist at My Mirror rather than being assigned one.\u003C/p>\n\u003Cp>You can \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">browse all our psychologists\u003C/a> online before you book. Each profile sets out the psychologist's qualifications, years of experience, the areas they work in, and the therapeutic approaches they use. This helps you see who might be a good fit for what you want to work on.\u003C/p>\n\u003Cp>Profiles also help you find someone whose style suits you. Some people prefer a more structured, skills-focused approach, such as cognitive behavioural therapy (CBT) or other goal-oriented therapies. Others want a gentler, more exploratory space to talk things through over time. The detail in each profile is there to help you make that choice with confidence. \u003C/p>\n\u003Cp>If you'd rather not sift through profiles on your own, you can use our \u003Ca href=\"https://www.mymirror.com.au/get-matched\">'Get Matched' tool\u003C/a> instead. Simply answer a few questions about what you're looking for, and we match you with a psychologist whose experience and approach suit your needs. It's a quicker way to find someone relevant, and you can still review their profile before you book. \u003C/p>\n\u003Ch3>What if the fit isn't right?\u003C/h3>\n\u003Cp>Sometimes the first psychologist you see isn't the right match, and that is completely okay. Fit is one of the most important parts of effective therapy. If you feel another psychologist would suit you better, you can easily switch at My Mirror. You don't need to explain yourself or feel awkward about it. Our support team can help you find someone else and book your next session.\u003C/p>\n\u003Cp>To take the pressure off finding the right match first time, My Mirror has a \u003Ca href=\"https://www.mymirror.com.au/psychologist-matching-guarantee\">psychologist matching guarantee\u003C/a>. If things aren't working out after your first or second session, you can use the guarantee to try again with a new psychologist. For eligible clients with a valid \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Care Plan\u003C/a>, that next session is bulk-billed, so you have no out-of-pocket cost. If you're paying privately, you'll receive a discount towards your next session instead. \u003C/p>\n\u003Ch2>Booking and getting started\u003C/h2>\n\u003Cp>Once you have found a psychologist you'd like to see, booking is straightforward.\u003C/p>\n\u003Col>\n  \u003Cli>\u003Cstrong>Browse availability.\u003C/strong> You can see available appointment times on the platform, including early mornings, evenings and weekends.\u003C/li>\n  \u003Cli>\u003Cstrong>Choose your session.\u003C/strong> Pick a time that works for your schedule and book it online.\u003C/li>\n  \u003Cli>\u003Cstrong>Get set up.\u003C/strong> You'll receive confirmation along with the details you need to join your session by secure video.\u003C/li>\n\u003C/ol>\n\u003Cp>We send reminders and the link to join ahead of your appointment, so it's harder to forget or miss a session. The aim is to keep admin and paperwork to a minimum, so you can focus on the support you came for rather than the process around it.\u003C/p>\n\u003Ch2>What happens in the first few sessions?\u003C/h2>\n\u003Cp>Your first session is mostly about getting to know each other. Your psychologist will ask about what brought you to therapy, what you'd like to work on, and a little about your background and current circumstances. There is no pressure to share everything at once. You move at your own pace.\u003C/p>\n\u003Cp>Together, you set clear goals so you both know what you're working on and why. These goals can shift over time as things change, and your psychologist will revisit them with you.\u003C/p>\n\u003Ch3>How many sessions will I need?\u003C/h3>\n\u003Cp>This is one of the most common questions, and the honest answer is that it varies from person to person. Some people find just a handful of sessions helpful. Others prefer ongoing support over a longer period. Your psychologist will talk this through with you based on your goals and how you're tracking, rather than setting a fixed number in advance.\u003C/p>\n\u003Cp>If you'd like to try online therapy before committing to anything longer term, you can book a single session first to see how it feels and go from there.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d32b0e35_70de_01b2_c5f1_ef616b953e93\">\u003C/object>\n\u003Ch2>\u003Cstrong>Flexibility for real life\u003C/strong>\u003C/h2>\n\u003Cp>Life doesn't always run to a standard nine-to-five, and therapy shouldn't have to either.\u003C/p>\n\u003Cp>Because My Mirror is online, you can attend sessions from almost anywhere with a private space and a stable connection. This makes it more workable if you do shift work, fly-in fly-out (FIFO) rosters, or have a schedule that changes week to week. Many of our psychologists offer early morning, after-hours and weekend appointments, so you have more chance of finding a time that fits around your work and home life.\u003C/p>\n\u003Cp>If you move interstate, you can keep seeing the same psychologist, because your sessions happen by video rather than in a fixed location. That continuity means you don't have to start over with someone new just because your address has changed.\u003C/p>\n\u003Cp>In some cases, you may want to see more than one psychologist for different concerns. Where this is clinically appropriate, your psychologists can support you on different areas. If you're unsure whether this suits your situation, our support team or your psychologist can help you work it out.\u003C/p>\n\u003Ch2>Tracking progress over time\u003C/h2>\n\u003Cp>Therapy works best when you can see whether it's actually helping, so check-ins are built into how you and your psychologist work together.\u003C/p>\n\u003Cp>Your psychologist will revisit your goals with you and talk openly about how things are going. This is a regular, ongoing conversation, not a one-off. If something isn't working, you can adjust your approach together. If you're making progress, this discussion may mean you have a clearer sense of what's helping and why.\u003C/p>\n\u003Cp>You and your psychologist may also use simple between-session tasks or reflections where these suit your goals. These help you carry what you discuss into everyday life and bring useful observations back to your next session.\u003C/p>\n\u003Ch2>Policies, pricing and transparency\u003C/h2>\n\u003Cp>Knowing what something costs before you commit matters, so we keep pricing clear and upfront.\u003C/p>\n\u003Cp>You can see session fees before you book. If you have a \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Care Plan\u003C/a> from your GP, you may be able to claim Medicare rebates for eligible sessions, which reduces what you pay. \u003C/p>\n\u003Cp>My Mirror also offers \u003Ca href=\"https://www.mymirror.com.au/medicare/bulk-billing-psychologists\">concession and bulk-billed appointments\u003C/a>. Bulk billing is available by submitting an application and you must be \u003Cem>approved\u003C/em> before booking a bulk billing session. If your application is approved, Medicare covers the full session fee, so there is no gap to pay for eligible appointments. Places are limited, and approval is not guaranteed.\u003C/p>\n\u003Cp>Cancellation and notice periods are set out clearly so there are no surprises. If you need to change or cancel a session, you'll know how much notice is required and what applies if you cancel late.\u003C/p>\n\u003Cp>If you miss a session, you can expect a gentle reminder or follow-up rather than constant reminders. The aim is to help you stay on track with your support, not to add pressure.\u003C/p>\n\u003Ch2>Collaboration, privacy and support\u003C/h2>\n\u003Cp>Your psychologist may work alongside your GP, psychiatrist or referrer where this helps support your care.\u003C/p>\n\u003Cp>This may include sharing relevant reports, updates or correspondence when appropriate. Any information shared is managed in line with privacy, confidentiality and professional obligations, with consent requirements depending on the type of information and referral pathway involved.\u003C/p>\n\u003Cp>My Mirror runs on a secure, Australian-designed platform. Your confidential psychological records and sessions are stored securely, and you must log in to join video sessions, check upcoming appointments or update your details.\u003C/p>\n\u003Cp>If something isn't working with bookings, rebates or the technology, our friendly local support team is ready to help. You don't have to sort out the admin side on your own, we take that weight for you if you need.\u003C/p>\n\u003Ch2>Is online therapy right for me?\u003C/h2>\n\u003Cp>Online therapy suits a lot of people, though it isn't the only option, and it's worth thinking about what works for you.\u003C/p>\n\u003Cp>If you value flexibility, prefer to talk from your own space, have a busy or changing schedule, or live somewhere with limited access to local psychologists, online therapy is a great option and tends to work well. \u003C/p>\n\u003Cp>You may want to ask a few more questions first if you're unsure whether video sessions suit you, or if your situation feels complex. In that case, you can speak with \u003Ca href=\"https://www.mymirror.com.au/contact\">our support team\u003C/a>, or raise it in your first session and talk it through with your psychologist.\u003C/p>\n\u003Cp>If you're in crisis or need urgent help, online therapy is not the right path in that moment. Please contact Lifeline on 13 11 14, or call 000 in an emergency.\u003C/p>\n\u003Cp>\u003Cstrong>You might also like:\u003C/strong>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/education/am-i-ok-guide-to-self-reflection-and-well-being\">Am I Ok? Guide to Self-Reflection and Well-Being\u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/education/feeling-anxious-here-are-7-tips-you-can-use-right-now\">Feeling Anxious? 7 Tips to Ease Anxiety Right Now\u003C/a>\u003C/p>",{"type":121,"name":157,"value":158},"Meta Title","What to Expect from Online Therapy with My Mirror",{"type":121,"name":160,"value":161},"Meta Description","Learn how online therapy with My Mirror works - from choosing a psychologist and booking, to pricing, privacy and ongoing support - so you can decide if it’s right for you.",{"type":121,"name":163,"value":164},"Meta Keywords","online therapy, online psychologist, My Mirror, telehealth psychology, book online therapist, mental health support, Medicare rebates, bulk billed psychology",{"type":121,"name":166,"value":167},"Canonical","\u003Clink rel=\"canonical\" href=\"https://www.mymirror.com.au/online-therapy/what-to-expect\">",{"type":169,"name":170,"value":171},"multiple_choice","Indexing",[],{"type":121,"name":173,"value":158},"OG Title",{"type":121,"name":175,"value":176},"OG Description","Discover how online therapy works at My Mirror - choosing your psychologist, booking flexible video sessions, understanding pricing and getting support that fits your life.",{"type":178,"name":179,"value":180},"asset","OG Image",[181],{"name":182,"description":183,"type":184,"size":185,"url":186,"width":187,"height":188,"renditions":189},"magnific_realistic-lifestyle-photo_po3JyLGehw (1).png",null,"image/png",3915960,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/4b90e8c5-3ab4-4d9f-b6af-25cb3758f957/magnific_realistic-lifestyle-photo_po3JyLGehw%20%281%29.png",2336,1600,{},{"type":121,"name":191,"value":192},"Service type","",{"system":194,"elements":200},{"id":195,"name":196,"codename":197,"language":109,"type":110,"collection":109,"sitemap_locations":198,"last_modified":199,"workflow":109,"workflow_step":113},"c47ad408-f92d-4faa-ae7c-78d11ba1d748","Christmas on Your Mind: Navigating the Silly Season with Self-Care","christmas_on_your_mind__navigating_the_silly_seaso",[],"2025-12-09T21:32:20.6591868Z",{"content_type":201,"title":203,"slug":205,"publish_date":207,"author":210,"category":212,"read_time":215,"summary":217,"content":219,"meta__meta_title":242,"meta__meta_description":243,"meta__meta_keywords":244,"meta__canonical":246,"meta__indexing":247,"meta__og_title":249,"meta__og_description":250,"meta__og_image":251,"meta__service_type":259},{"type":116,"name":117,"value":202},[119],{"type":121,"name":122,"value":204},"Christmas on Your Mind: Navigating the Silly Season with Self-Care ",{"type":124,"name":125,"value":206},"christmas-on-your-mind-navigating-the-silly-season-with-self-care",{"type":128,"name":129,"value":208,"display_timezone":209},"2025-12-09T06:00:00Z","Australia/Sydney",{"type":116,"name":133,"value":211},[135],{"type":116,"name":137,"value":213},[214],"relationships_and_families___copy_",{"type":141,"name":142,"value":216},2,{"type":121,"name":145,"value":218},"The festive season can bring joy but also stress, sadness and other emotions. Taking time to rest, consider your boundaries and care for your wellbeing can help you feel more balanced during this busy period. Read on to find out more, and access our free Holiday Wellness Toolkit.",{"type":148,"name":149,"images":220,"links":239,"modular_content":240,"value":241},{"bab7a7b9-9b6e-4e5a-9ce1-761aedee41a5":221,"77d4f8fc-d612-45a3-89e3-f871d564e84f":227,"fa498386-e87d-40fd-adbe-5f1e9b126ede":231,"9f50e10c-404f-4337-ac7b-1b7ebd068bc8":235},{"image_id":222,"description":223,"url":224,"width":225,"height":226},"bab7a7b9-9b6e-4e5a-9ce1-761aedee41a5","A mid-shot of a couple dancing - they both look out the window as they think about upcoming Christmas. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/63984dc1-ab3c-466b-84fd-213fb61590fc/Couple%20Window.png",1400,900,{"image_id":228,"description":229,"url":230,"width":225,"height":226},"77d4f8fc-d612-45a3-89e3-f871d564e84f","A mid-shot of a woman in a Father Christmas/Santa Claus hat. She drinks a cup of tea and reads a book. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/796f2be6-d628-4a01-8ff9-b461769bc17a/Christmas%20woman%20book.png",{"image_id":232,"description":233,"url":234,"width":225,"height":226},"fa498386-e87d-40fd-adbe-5f1e9b126ede","A long-shot of a person doing a Coastal walk in Victoria, Australia. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/b16c3eb2-4d59-416c-ac94-3da2e38d73d5/Christmas%20walk.png",{"image_id":236,"description":237,"url":238,"width":225,"height":226},"9f50e10c-404f-4337-ac7b-1b7ebd068bc8","A close up of a woman's hands. She is holding Christmas lights. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/39b10d75-eb20-42e8-8320-769287bcc1f3/Christmas%20lights.png",{},[],"\u003Cp>\u003Cem>Content warning: This post discusses family boundaries and mentions abuse. Please read with care.\u003C/em>\u003C/p>\n\u003Cp>The holidays come packed with expectations: joy, celebration, gifts and connection. But for many Aussies, beneath the tinsel and cheer, this time of year can spark stress, fatigue and even sadness.  \u003C/p>\n\u003Cp>It’s totally normal to feel a mix of emotions as December rolls in. Looking after your mind is just as important as sorting the shopping, planning a feast, or making the big day Insta-worthy, and we’re here to remind you it’s ok if “festive” comes and goes, or if it doesn’t come at all. \u003C/p>\n\u003Cfigure data-asset-id=\"bab7a7b9-9b6e-4e5a-9ce1-761aedee41a5\" data-image-id=\"bab7a7b9-9b6e-4e5a-9ce1-761aedee41a5\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/63984dc1-ab3c-466b-84fd-213fb61590fc/Couple%20Window.png\" data-asset-id=\"bab7a7b9-9b6e-4e5a-9ce1-761aedee41a5\" data-image-id=\"bab7a7b9-9b6e-4e5a-9ce1-761aedee41a5\" alt=\"A mid-shot of a couple dancing - they both look out the window as they think about upcoming Christmas. \">\u003C/figure>\n\u003Ch2>Recognising When It’s Time to Ask for Support This Festive Season \u003C/h2>\n\u003Cp>Sometimes, changes in our mood or behaviour can creep in gradually. Evidence and clinical research highlight these early signs to keep an eye out for, especially during busy periods like Christmas (Better Health Channel, b):​ \u003C/p>\n\u003Cul>\n  \u003Cli>Withdrawing from friends or family  \u003C/li>\n  \u003Cli>Changes in sleep, appetite, or personal hygiene \u003C/li>\n  \u003Cli>Persistent sadness, irritability, anxiety or low mood  \u003C/li>\n  \u003Cli>Finding it harder to concentrate, make decisions or cope with daily tasks \u003C/li>\n  \u003Cli>Using alcohol or drugs more than usual, or taking more risks  \u003C/li>\n  \u003Cli>Losing interest in work, hobbies or relationships you previously enjoyed \u003C/li>\n  \u003Cli>Physical symptoms like headaches, gut issues or fatigue that won’t budge \u003C/li>\n  \u003Cli>Feeling hopeless, ‘flat’, or in a negative headspace even if you try to stay positive \u003C/li>\n  \u003Cli>Dodging social situations or events that you would normally enjoy \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cstrong>Whether you’re excited for Christmas, dreading it, or somewhere in between, these strategies may help you care for your brain, boost resilience, and create space for yourself this silly season.  \u003C/strong>\u003C/p>\n\u003Ch3>1. Honour How You’re Feeling \u003C/h3>\n\u003Cp>Not feeling merry? You’re not alone. Many people experience grief, loneliness, or anxiety around the holidays-the contrast with social expectations can make tough feelings sharper. It’s ok to feel these emotions without judgement and let yourself off the hook from forced celebration.  \u003C/p>\n\u003Cfigure data-asset-id=\"77d4f8fc-d612-45a3-89e3-f871d564e84f\" data-image-id=\"77d4f8fc-d612-45a3-89e3-f871d564e84f\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/796f2be6-d628-4a01-8ff9-b461769bc17a/Christmas%20woman%20book.png\" data-asset-id=\"77d4f8fc-d612-45a3-89e3-f871d564e84f\" data-image-id=\"77d4f8fc-d612-45a3-89e3-f871d564e84f\" alt=\"A mid-shot of a woman in a Father Christmas/Santa Claus hat. She drinks a cup of tea and reads a book. \">\u003C/figure>\n\u003Ch3>2. Find Your Rest, Reflect, Refresh Ritual \u003C/h3>\n\u003Cp>Prioritising rest can feel like medicine for your brain and body. Set aside guilt-free time to chill, nap, or just opt out of hustle. Try a body scan meditation (page 2 of our holiday toolkit), a mindful walk, or simply zoning out with your favourite show. Even a few conscious breaths can reset your system and ease stress (Better Health Channel, a).​​ \u003C/p>\n\u003Ch3>3. Aim for ‘Good Enough’ Connection \u003C/h3>\n\u003Cp>Connection matters, but you get to choose what’s right. Maybe you’re up for a big family lunch, or maybe one-on-one time or a Zoom call feels safer this year. Setting boundaries is healthy. It’s okay to say no to plans or people when you need to protect your wellbeing. However, sometimes asserting yourself is more complex, such as if you are in an abusive relationship. \u003C/p>\n\u003Cp>For more information and support please see out toolkit \u003Ca href=\"https://assets-au-01.kc-usercontent.com/b808e7df-fe01-0274-1d5c-5c63d097ef17/7f9ba9d9-4a8c-4dd8-afb5-5b16fee5eb81/MASTER%20Mental%20health%20toolkit.pdf\">here\u003C/a> or you can directly access nationwide services:\u003C/p>\n\u003Cp>\u003Cstrong>1800RESPECT: \u003C/strong>\u003Ca href=\"https://1800respect.org.au/\">https://1800respect.org.au/\u003C/a>, or call directly on \u003Ca href=\"tel:1800737732\">1800 737 732\u003C/a>. For the national relay service contact \u003Ca href=\"https://1800respect.org.au/accessibility/\">1800 555 677\u003C/a>, and for an interpreter \u003Ca href=\"https://1800respect.org.au/accessibility/\">13 14 50\u003C/a>\u003C/p>\n\u003Cp>\u003Cstrong>Or for more helpline options visit \u003C/strong>\u003Ca href=\"https://whiteribbon.org.au/helplines/\">https://whiteribbon.org.au/helplines/\u003C/a>\u003C/p>\n\u003Cp>\u003Cstrong>And if you are feeling isolated, you can reach out to a helpline like \u003C/strong>\u003Ca href=\"https://www.beyondblue.org.au/\">https://www.beyondblue.org.au/\u003C/a> or online forum, or drop a note to a friend.​​ \u003C/p>\n\u003Cfigure data-asset-id=\"fa498386-e87d-40fd-adbe-5f1e9b126ede\" data-image-id=\"fa498386-e87d-40fd-adbe-5f1e9b126ede\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/b16c3eb2-4d59-416c-ac94-3da2e38d73d5/Christmas%20walk.png\" data-asset-id=\"fa498386-e87d-40fd-adbe-5f1e9b126ede\" data-image-id=\"fa498386-e87d-40fd-adbe-5f1e9b126ede\" alt=\"A long-shot of a person doing a Coastal walk in Victoria, Australia. \">\u003C/figure>\n\u003Ch3>4. Look After Your Basics \u003C/h3>\n\u003Cp>The simple stuff can work! Drink water, eat regularly, and aim for a bit of movement... think walking in nature if you can or else a big stretch in your living room is a great start. Give yourself permission to keep sleep routines steady where you can; rest can help regulate your mood and focus, even on busy days (Better Health Channel, c).​​ \u003C/p>\n\u003Ch3>5. Coping When Things Get Tricky \u003C/h3>\n\u003Cp>Sometimes the best thing you can do is get through the day. Afraid of a tense family chat? Make a plan for a walk or a quick exit if you need space. Finding it hard to manage finances or complex feelings? Our My Mirror psychologists are ready to listen and offer flexible appointments 21/7 (even during the holidays).​​ \u003Ca href=\"https://www.mymirror.com.au/get-matched\">Click here if you would like to be matched with a Psychologist on the My Mirror platform.\u003C/a>\u003C/p>\n\u003Ch3>6. Extra Resources: Grab the Toolkit \u003C/h3>\n\u003Cp>For more step-by-step mental wellness practices-from grounding exercises to self-reflection prompts-check out our free Holiday Wellness Guide. It’s designed for everyone, whether you’re thriving or just getting by. \u003C/p>\n\u003Cp>Download the free toolkit \u003Ca href=\"https://assets-au-01.kc-usercontent.com/b808e7df-fe01-0274-1d5c-5c63d097ef17/7f9ba9d9-4a8c-4dd8-afb5-5b16fee5eb81/MASTER%20Mental%20health%20toolkit.pdf\">here\u003C/a>.\u003C/p>\n\u003Cfigure data-asset-id=\"9f50e10c-404f-4337-ac7b-1b7ebd068bc8\" data-image-id=\"9f50e10c-404f-4337-ac7b-1b7ebd068bc8\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/39b10d75-eb20-42e8-8320-769287bcc1f3/Christmas%20lights.png\" data-asset-id=\"9f50e10c-404f-4337-ac7b-1b7ebd068bc8\" data-image-id=\"9f50e10c-404f-4337-ac7b-1b7ebd068bc8\" alt=\"A close up of a woman's hands. She is holding Christmas lights. \">\u003C/figure>\n\u003Cp>\u003Cem>The information in this blog post is for general educational purposes only and does not replace professional psychological advice. If you are experiencing psychological distress please seek support from a qualified mental health professional. In an emergency contact 000.\u003C/em>\u003C/p>\n\u003Cp>\u003Cstrong>REFERENCES \u003C/strong>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress\">Breathing to reduce stress | Better Health Channel \u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.betterhealth.vic.gov.au/health/servicesandsupport/early-signs-and-intervention-with-mental-illness\">Early signs and intervention with mental illness | Better Health Channel\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.betterhealth.vic.gov.au/health/healthyliving/Mood-and-sleep\">Mood and Sleep | Better Health Channel \u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://assets-au-01.kc-usercontent.com/b808e7df-fe01-0274-1d5c-5c63d097ef17/7f9ba9d9-4a8c-4dd8-afb5-5b16fee5eb81/MASTER%20Mental%20health%20toolkit.pdf\">My Mirror Holiday Toolkit\u003C/a>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":204},{"type":121,"name":160,"value":218},{"type":121,"name":163,"value":245},"holiday mental health, festive season stress, coping with Christmas anxiety, wellbeing during holidays, self-care tips for Christmas, mental health toolkit, free holiday wellness guide, stress management festive season, emotional wellbeing Christmas, holiday self-care strategies",{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":248},[],{"type":121,"name":173,"value":204},{"type":121,"name":175,"value":218},{"type":178,"name":179,"value":252},[253],{"name":254,"description":255,"type":184,"size":256,"url":257,"width":225,"height":226,"renditions":258},"Tiny Father Christms.png","Tiny Father Christmas AKA Santa Claus standing under a  under a tiny cocktail umbrella. He is facing towards the sunset.",432900,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/8b80e9e9-eebf-4176-920c-250f58b860a8/Tiny%20Father%20Christms.png",{},{"type":121,"name":191,"value":192},{"system":261,"elements":267},{"id":262,"name":263,"codename":264,"language":109,"type":110,"collection":109,"sitemap_locations":265,"last_modified":266,"workflow":109,"workflow_step":113},"ffd4b2a7-f850-43c8-8cc8-6f6b63cdbba3","Is It Just Me? Perimenopause, Menopause and Mental Health","is_it_just_me__perimenopause__menopause_and_mental",[],"2025-10-30T03:52:26.4476255Z",{"content_type":268,"title":270,"slug":271,"publish_date":273,"author":275,"category":278,"read_time":281,"summary":283,"content":285,"meta__meta_title":302,"meta__meta_description":303,"meta__meta_keywords":305,"meta__canonical":307,"meta__indexing":308,"meta__og_title":310,"meta__og_description":311,"meta__og_image":312,"meta__service_type":318},{"type":116,"name":117,"value":269},[119],{"type":121,"name":122,"value":263},{"type":124,"name":125,"value":272},"is-it-just-me-perimenopause-menopause-and-mental-health",{"type":128,"name":129,"value":274,"display_timezone":209},"2025-11-04T12:00:00Z",{"type":116,"name":133,"value":276},[277],"rachel_tomlinson__copy_",{"type":116,"name":137,"value":279},[280],"category_3",{"type":141,"name":142,"value":282},3,{"type":121,"name":145,"value":284},"Struggling with mood swings, sleep issues, or anxiety during perimenopause or menopause? Discover how therapy can help you navigate this powerful life transition, informed by research. ",{"type":148,"name":149,"images":286,"links":299,"modular_content":300,"value":301},{"21d7362c-e909-47eb-9711-ada441496eb8":287,"a1248d21-7b67-4428-b6e0-14f48b9f7a1d":291,"e3ce1370-20ea-44f7-9827-72bcd3b69283":295},{"image_id":288,"description":289,"url":290,"width":225,"height":226},"21d7362c-e909-47eb-9711-ada441496eb8","Mid shot of a woman tending to freshly cut flowers. She is reflecting on the metamorphosis that is menopause. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/fd62cbc6-fe5b-4962-87ef-c9b5ef09c0a6/Woman%20tending%20flowers.png",{"image_id":292,"description":293,"url":294,"width":225,"height":226},"a1248d21-7b67-4428-b6e0-14f48b9f7a1d","Close up of woman with eyes closed, her hand up to her face. She is struggling with symptoms of perimenopause. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/43e4a905-f5a1-4139-b9c6-8fd18905421f/Stressed%20woman%20-%20Perimenopause.png",{"image_id":296,"description":297,"url":298,"width":225,"height":226},"e3ce1370-20ea-44f7-9827-72bcd3b69283","Mid shot of a woman talking to her therapist about menopause. They are both smiling. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/dcdcb39e-7c93-45f2-a779-2ae32a899389/Smiling%20women%20-%20Menopause.png",{},[],"\u003Cp>\u003Cstrong>Feeling overwhelmed by perimenopause or menopause? You’re not broken, you’re transforming. Discover why therapy can help, backed by Australian stats and science.\u003C/strong>\u003C/p>\n\u003Cfigure data-asset-id=\"21d7362c-e909-47eb-9711-ada441496eb8\" data-image-id=\"21d7362c-e909-47eb-9711-ada441496eb8\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/fd62cbc6-fe5b-4962-87ef-c9b5ef09c0a6/Woman%20tending%20flowers.png\" data-asset-id=\"21d7362c-e909-47eb-9711-ada441496eb8\" data-image-id=\"21d7362c-e909-47eb-9711-ada441496eb8\" alt=\"Mid shot of a woman tending to freshly cut flowers. She is reflecting on the metamorphosis that is menopause. \">\u003C/figure>\n\u003Cp>\u003Cstrong>Let’s Start Here: How Often Do You Ask Yourself…\u003C/strong>\u003C/p>\n\u003Cul>\n  \u003Cli>Why am I so irritable?\u003C/li>\n  \u003Cli>Why can’t I sleep even though I’m exhausted?\u003C/li>\n  \u003Cli>Why do I feel anxious for no reason?\u003C/li>\n  \u003Cli>Am I losing my mind, or is this something else?\u003C/li>\n\u003C/ul>\n\u003Cp>If these questions sound familiar, you’re not alone.\u003C/p>\n\u003Cp>In Australia, almost \u003Cstrong>7 million women\u003C/strong> are currently in perimenopause or menopause, representing about a quarter of the population. One in four women aged 35 - 64 say symptoms make daily life hard, and 7% have missed work because of it (Jean Hailes, 2023).\u003C/p>\n\u003Cp>Over 25% of women experience moderate to severe symptoms that impact their quality of life, and up to 10% have stopped work due to menopausal symptoms. \u003C/p>\n\u003Cp>Yet, so many women keep these struggles hidden, often due to societal expectations to “just cope\" (Jean Hailes, 2023).\u003C/p>\n\u003Cp>But here’s the truth: perimenopause and menopause are not just biological events, they’re biopsychosocial transitions that affect your brain, body, and identity (Jean Hailes, 2023)\u003C/p>\n\u003Ch3>What’s Really Happening Inside You? \u003C/h3>\n\u003Cp>Ever feel like your emotions are all over the place, your mind is in a fog, or stress just hits you harder than it used to? You’re not imagining it!\u003C/p>\n\u003Cp>Here’s what’s really going on behind the scenes (Cleveland Clinic, n.d.; Harvard Health Publishing, 2022):\u003C/p>\n\u003Cul>\n  \u003Cli>When your hormones start shifting during perimenopause or menopause, they impact important brain chemicals like serotonin and dopamine. These are the same neurotransmitters that help regulate your mood and motivation, so when they’re out of balance, you might feel more anxious, down, or just “off.”\u003C/li>\n  \u003Cli>On top of that, as oestrogen levels drop, it affects your body’s main stress response system, the hypothalamic-pituitary-adrenal (HPA) axis. Think of this as your internal alarm system for stress.\u003C/li>\n\u003C/ul>\n\u003Cp>When oestrogen dips, your HPA axis can become extra sensitive. The hypothalamus (a part of your brain) tells the pituitary gland to signal your adrenal glands, which then pump out more cortisol, the stress hormone. During perimenopause, this whole system can go into overdrive, leaving you feeling wired, anxious, and totally exhausted .\u003C/p>\n\u003Cp>So next time you wonder, “Is it just stress?”... remember, your biology might be turning up the volume on everything you’re feeling.\u003C/p>\n\u003Cfigure data-asset-id=\"a1248d21-7b67-4428-b6e0-14f48b9f7a1d\" data-image-id=\"a1248d21-7b67-4428-b6e0-14f48b9f7a1d\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/43e4a905-f5a1-4139-b9c6-8fd18905421f/Stressed%20woman%20-%20Perimenopause.png\" data-asset-id=\"a1248d21-7b67-4428-b6e0-14f48b9f7a1d\" data-image-id=\"a1248d21-7b67-4428-b6e0-14f48b9f7a1d\" alt=\"Close up of woman with eyes closed, her hand up to her face. She is struggling with symptoms of perimenopause. \">\u003C/figure>\n\u003Ch3>The Psychological Toll in Numbers \u003C/h3>\n\u003Cp>As per Jean Hailes for Women's Health (2023):\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>40%\u003C/strong> of perimenopausal women in Australia present with depressive symptoms.\u003C/li>\n  \u003Cli>Women in this stage are at higher risk of major depressive episodes, especially if they’ve had depression before.\u003C/li>\n  \u003Cli>\u003Cstrong>80%\u003C/strong> of women will have hot flushes and sweats, lasting on average 7 years; in 1 in 3, these can be severe.\u003C/li>\n  \u003Cli>Over \u003Cstrong>10%\u003C/strong> of women stop work due to menopausal symptoms.\u003C/li>\n  \u003Cli>Women aged 45 - 54 are the fastest-growing group in the Australian workforce, making the impact of untreated symptoms a significant economic and social issue.\u003C/li>\n\u003C/ul>\n\u003Cp>And...\u003C/p>\n\u003Cul>\n  \u003Cli>Up to \u003Cstrong>60%\u003C/strong> experience sleep disruption, which worsens mood and cognitive clarity (Sleep Health Foundation, 2025).\u003C/li>\n\u003C/ul>\n\u003Cp>If you’ve been blaming yourself for “not coping,” stop. This isn’t weakness, it’s physiology.\u003C/p>\n\u003Ch3>Why Therapy Can Help\u003C/h3>\n\u003Cp>What if you could calm your stress response, improve your sleep, and feel like yourself again? These can be your goals for therapy if that's what you want! \u003C/p>\n\u003Cp>Evidence shows interventions like Cognitive Behavioural Therapy (CBT) can:\u003C/p>\n\u003Cul>\n  \u003Cli>Reduce anxiety and depressive symptoms (Jean Hailes, 2023).\u003C/li>\n  \u003Cli>Improve sleep quality (Jean Hailes, 2023).\u003C/li>\n  \u003Cli>Boost overall life satisfaction (Ye et al., 2022).\u003C/li>\n\u003C/ul>\n\u003Cp>A major meta-analysis found CBT significantly improves quality of life for menopausal women (Jean Hailes, 2023).\u003C/p>\n\u003Cp>And if CBT does not sound like a fit, there are many other therapy styles that Psychologists can be trained in, such a Acceptance Commitment Therapy (ACT), Narrative Therapy and more! \u003C/p>\n\u003Cfigure data-asset-id=\"e3ce1370-20ea-44f7-9827-72bcd3b69283\" data-image-id=\"e3ce1370-20ea-44f7-9827-72bcd3b69283\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/dcdcb39e-7c93-45f2-a779-2ae32a899389/Smiling%20women%20-%20Menopause.png\" data-asset-id=\"e3ce1370-20ea-44f7-9827-72bcd3b69283\" data-image-id=\"e3ce1370-20ea-44f7-9827-72bcd3b69283\" alt=\"Mid shot of a woman talking to her therapist about menopause. They are both smiling. \">\u003C/figure>\n\u003Ch3>The Stress-Hormone Loop: Are You Stuck in It?\u003C/h3>\n\u003Cp>Have you noticed how stress makes your symptoms worse and your symptoms make you more stressed? That’s the HPA axis at work. Therapy helps support you by teaching you how to regulate your nervous system and reclaim control (Jean Hailes, 2023).\u003C/p>\n\u003Ch3>What Does That Look Like in Practice?\u003C/h3>\n\u003Cp>Therapy can take a variety of different forms, however it can often look like:\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Mindfulness-based interventions\u003C/strong> to quiet the amygdala and lower cortisol.\u003C/li>\n  \u003Cli>\u003Cstrong>Behavioural activation\u003C/strong> to restore motivation and pleasure.\u003C/li>\n  \u003Cli>\u003Cstrong>Cognitive reframing\u003C/strong> to challenge unhelpful thoughts that fuel anxiety.\u003C/li>\n\u003C/ul>\n\u003Cp>Ask yourself: What would change if you had tools to manage your mental health, not just your symptoms?\u003C/p>\n\u003Ch3>Your next steps might look like:\u003C/h3>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Talk about it... \u003C/strong>with friends, partners, colleagues. Silence can breed shame. You deserve to be heard and validated.\u003C/li>\n  \u003Cli>\u003Cstrong>Book a session... \u003C/strong>a Psychologist can tailor strategies to your unique needs. Explore our \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\" title=\"Find a Psychologist My Mirror\">Find a Psychologist\u003C/a> page to connect with a Psychologist of your choice. \u003C/li>\n  \u003Cli>\u003Cstrong>Ask your GP about a Mental Health Treatment Plan... \u003C/strong>you may be eligible for Medicare rebates for psychology sessions. For more information see our page discussion what is a \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\" title=\"My Mirror Mental Health Care Plan\">Mental Health Care Plan? \u003C/a>\u003C/li>\n  \u003Cli>\u003Cstrong>Prioritise YOU... \u003C/strong>sleep hygiene, movement, and therapy can support you during this time.\u003C/li>\n\u003C/ul>\n\u003Cp>Perimenopause and menopause is not an ending, it’s a psychological metamorphosis. With the right support, this chapter can be one of power, clarity, and growth.\u003C/p>\n\u003Cp>You are not broken. You are not invisible. You are evolving and you deserve to thrive.\u003C/p>\n\u003Cp>And now, the question I want to leave you with:\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Your mind, like your body, can benefit from care and compassion especially during life’s transformative seasons. What would it look like to give it the attention it deserves?\u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>\u003Cem>The information in this blog post is for general educational purposes only and does not replace professional psychological advice. If you are experiencing psychological distress please seek support from a qualified mental health professional. In an emergency contact 000.\u003C/em>\u003C/p>\n\u003Ch3>References\u003C/h3>\n\u003Cp>Balance Health. (2024, October 24). \u003Ca href=\"https://www.balance-health.com.au/post/7-million-women-in-australia-are-in-peri-menopause-or-menopause\">\u003Cem>7 million women in Australia are in peri-menopause or menopause\u003C/em>. \u003C/a>\u003C/p>\n\u003Cp>Cleveland Clinic. (n.d.). \u003Ca href=\"https://my.clevelandclinic.org/health/body/hypothalamic-pituitary-adrenal-hpa-axis\">\u003Cem>Hypothalamic-pituitary-adrenal (HPA) axis\u003C/em>.\u003C/a>\u003C/p>\n\u003Cp>Harvard Health Publishing. (2022, August 1). \u003Ca href=\"https://www.health.harvard.edu/womens-health/menopause-and-mental-health\">\u003Cem>Menopause and mental health\u003C/em>\u003C/a>. \u003C/p>\n\u003Cp>Jean Hailes for Women’s Health, Australasian Menopause Society, & Women’s Health Research Program Monash University (2023). \u003Ca href=\"https://www.jeanhailes.org.au/resources/the-impact-of-symptoms-attributed-to-menopause-by-australian-women\">\u003Cem>The impact of symptoms attributed to menopause by Australian women\u003C/em>. \u003C/a>\u003C/p>\n\u003Cp>Sleep Health Foundation (2025). \u003Ca href=\"https://www.sleephealthfoundation.org.au/sleep-topics/menopause-and-sleep\">\u003Cem>Sleep disruption and midlife women: A national report\u003C/em>.\u003C/a>\u003C/p>\n\u003Cp>Ye, L., Davis, S. R., & Women’s Health Research Program (2022). \u003Ca href=\"https://www.monash.edu/medicine/sphpm/womenshealth/research/the-australian-womens-midlife-years-amy-study\">\u003Cem>The Australian Women’s Midlife Years (AMY) Study: Understanding the contemporary menopausal experience in Australian women\u003C/em>. \u003C/a>\u003C/p>",{"type":121,"name":157,"value":263},{"type":121,"name":160,"value":304},"Struggling with mood swings, sleep issues, or anxiety during perimenopause or menopause? Discover how therapy can help you navigate this powerful life transition, informed by research. ",{"type":121,"name":163,"value":306},"acceptance and commitment therapy, perimenopause, menopause, sleep hygiene, perimenopause or menopause, cognitive behavioural therapy, quality of life, stress response system, sleep disruption\nsleep health foundation, % of women, menopause symptom, menopause mental health, perimenopause symptoms, menopause therapy, CBT for menopause, ACT therapy, Australian women health, HPA axis stress, menopause anxiety, menopause depression, sleep disruption menopause, Jean Hailes menopause, psychologist menopause support, mental health treatment plan, menopause workplace impact, therapy for hormonal changes, midlife women mental health, menopause transformation, biopsychosocial menopause",{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":309},[],{"type":121,"name":173,"value":263},{"type":121,"name":175,"value":304},{"type":178,"name":179,"value":313},[314],{"name":315,"description":289,"type":184,"size":316,"url":290,"width":225,"height":226,"renditions":317},"Woman tending flowers.png",1517890,{},{"type":121,"name":191,"value":192},{"system":320,"elements":326},{"id":321,"name":322,"codename":323,"language":109,"type":110,"collection":109,"sitemap_locations":324,"last_modified":325,"workflow":109,"workflow_step":113},"5178cfaa-3ddc-4448-aff6-c0c232c7415f","October loss awareness month: The Unseen Weight—Honouring Grief in Pregnancy and Infant Loss","october_loss_awareness_month__the_unseen_weight_ho",[],"2025-10-29T03:51:31.4932592Z",{"content_type":327,"title":329,"slug":331,"publish_date":333,"author":335,"category":337,"read_time":339,"summary":341,"content":343,"meta__meta_title":373,"meta__meta_description":375,"meta__meta_keywords":377,"meta__canonical":379,"meta__indexing":381,"meta__og_title":383,"meta__og_description":385,"meta__og_image":387,"meta__service_type":393},{"type":116,"name":117,"value":328},[119],{"type":121,"name":122,"value":330},"The Unseen Weight-Honouring Grief in Pregnancy and Infant Loss",{"type":124,"name":125,"value":332},"the-unseen-weight-honouring-grief-in-pregnancy-and-infant-loss",{"type":128,"name":129,"value":334,"display_timezone":209},"2025-10-29T20:00:00Z",{"type":116,"name":133,"value":336},[277],{"type":116,"name":137,"value":338},[214],{"type":141,"name":142,"value":340},6,{"type":121,"name":145,"value":342},"Honouring Pregnancy and Infant Loss Awareness Month with insights on grief, mental health support, and gentle reminders that healing and connection are possible.",{"type":148,"name":149,"images":344,"links":370,"modular_content":371,"value":372},{"6712a895-0e71-4501-8a93-fc0fce0fb26a":345,"d536f115-2f3f-4363-b1f5-48195974758f":350,"385011ff-a609-4da4-81aa-76a87b454000":354,"8aac0092-343c-423d-a714-091a5559405f":358,"2b043e0b-6f1d-491a-9246-4943306597c1":362,"f187a5a3-9379-44e4-a3f2-a7102baa0d13":366},{"image_id":346,"description":347,"url":348,"width":225,"height":349},"6712a895-0e71-4501-8a93-fc0fce0fb26a","A person gently holds a candle at dusk, symbolising hope, remembrance and support during Pregnancy and Infant Loss Awareness events in Australia.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/801f0680-e1fa-4c20-a369-7b9bf5ec7967/pregnancy-infant-loss-awareness-remembrance-candlelight.png",832,{"image_id":351,"description":352,"url":353,"width":225,"height":349},"d536f115-2f3f-4363-b1f5-48195974758f","Sunlight dances on the surface of tranquil water, creating gentle ripples. This image evokes healing, calm and quiet reflection after loss.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/802f3106-f374-4708-961d-caebe78a8797/grief-and-healing-symbolic-nature-waves.png",{"image_id":355,"description":356,"url":357,"width":225,"height":349},"385011ff-a609-4da4-81aa-76a87b454000","A woman sits at the end of a pier gazing at the ocean, symbolising hope and personal reflection after loss in a tranquil Australian setting.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/03eea13e-b6be-4e21-9ab5-9959acdc3b4e/psychology-of-grief-reflection-mental-health.png",{"image_id":359,"description":360,"url":361,"width":225,"height":349},"8aac0092-343c-423d-a714-091a5559405f","A couple sits in silhouette by the water at sunset, sharing a quiet moment. This scene conveys supportive connection during hard times.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/e6a0b190-4f7d-4e55-b047-8578cb57c3c1/grief-support-for-families-pregnancy-loss.png",{"image_id":363,"description":364,"url":365,"width":225,"height":349},"2b043e0b-6f1d-491a-9246-4943306597c1","An open journal and mug sit by a cosy window, inviting reflection and self-care. This scene supports mental health after pregnancy loss.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/9c2c352e-9704-48c0-bc9f-4284fbd1d230/mental-health-support-after-pregnancy-loss.png",{"image_id":367,"description":368,"url":369,"width":225,"height":349},"f187a5a3-9379-44e4-a3f2-a7102baa0d13","Two people gently hold hands, offering comfort and understanding. This image conveys empathy and emotional support following pregnancy loss.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/598e037c-e539-49b8-9847-c05817d55a7f/supporting-loved-one-pregnancy-infant-loss.png",{},[],"\u003Cp>If you are reading this with a heart that aches for a baby you never got to hold, or one you held for too short a time, this is for you.\u003C/p>\n\u003Cp>Every October, across Australia and around the world, we pause to honour the silent heartbreak of pregnancy and infant loss. For many, this grief is invisible, carried quietly, woven into daily life, and often misunderstood by those who have never known its depth. For those who have walked this path, the pain is real, raw, and enduring.\u003C/p>\n\u003Cfigure data-asset-id=\"6712a895-0e71-4501-8a93-fc0fce0fb26a\" data-image-id=\"6712a895-0e71-4501-8a93-fc0fce0fb26a\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/801f0680-e1fa-4c20-a369-7b9bf5ec7967/pregnancy-infant-loss-awareness-remembrance-candlelight.png\" data-asset-id=\"6712a895-0e71-4501-8a93-fc0fce0fb26a\" data-image-id=\"6712a895-0e71-4501-8a93-fc0fce0fb26a\" alt=\"A person gently holds a candle at dusk, symbolising hope, remembrance and support during Pregnancy and Infant Loss Awareness events in Australia.\">\u003C/figure>\n\u003Ch3>\u003Cstrong>Grief: A Love That Has Nowhere to Go\u003C/strong> \u003C/h3>\n\u003Cp>Grief after losing a pregnancy or a baby is not a problem to be solved. It is the echo of love, a love that had already begun to imagine a future, to plan, and to hope. Psychologically, grief is not linear. It is a landscape: sometimes barren, sometimes stormy, sometimes unexpectedly gentle. There is no “right way” to grieve, and no timeline for healing. \u003C/p>\n\u003Cul>\n  \u003Cli>You may feel numb, then overwhelmed. \u003C/li>\n  \u003Cli>You may find yourself replaying every moment, searching for answers that may never come. \u003C/li>\n  \u003Cli>You may feel anger, guilt, envy, or even fleeting moments of relief—and then shame for feeling relief. \u003C/li>\n\u003C/ul>\n\u003Cp>All of these are normal. All of these are human. \u003C/p>\n\u003Cp>For parents, the loss is not only of a child but of a future imagined: a first day at school, a laugh, a lifetime of memories that will never be made. For partners, siblings, and extended family, the loss can ripple outwards, touching every relationship, every hope, every plan. \u003C/p>\n\u003Cfigure data-asset-id=\"d536f115-2f3f-4363-b1f5-48195974758f\" data-image-id=\"d536f115-2f3f-4363-b1f5-48195974758f\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/802f3106-f374-4708-961d-caebe78a8797/grief-and-healing-symbolic-nature-waves.png\" data-asset-id=\"d536f115-2f3f-4363-b1f5-48195974758f\" data-image-id=\"d536f115-2f3f-4363-b1f5-48195974758f\" alt=\"Sunlight dances on the surface of tranquil water, creating gentle ripples. This image evokes healing, calm and quiet reflection after loss.\">\u003C/figure>\n\u003Ch3>\u003Cstrong>The Psychology of Loss: Why It Hurts so Much\u003C/strong>\u003C/h3>\n\u003Cp>Pregnancy and infant loss is a unique trauma. It is the loss of a future, of dreams, and of identity as a parent, partner, or grandparent. The body remembers. Hormones shift, sleep is disrupted, and the nervous system stays on high alert. This is not weakness; it is biology responding to heartbreak.\u003C/p>\n\u003Cp>Psychological research shows that such loss can trigger symptoms of post-traumatic stress, anxiety, and depression. The mind may become trapped in cycles of “what if” and “if only,” replaying events in search of meaning or control. The nervous system may remain in a state of hypervigilance, making it hard to rest, to trust, to hope again. \u003C/p>\n\u003Cp>Therapy can help. Not because it “fixes” grief, but because it offers a safe space to honour it. Approaches like Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can help you: \u003C/p>\n\u003Cul>\n  \u003Cli>Challenge the “what ifs” and self-blame that so often haunt this kind of loss. \u003C/li>\n  \u003Cli>Learn to sit with pain, rather than run from it. \u003C/li>\n  \u003Cli>Find moments of meaning, even in the darkness. \u003C/li>\n  \u003Cli>Reconnect with your body through mindfulness and self-compassion, soothing the physiological echoes of trauma. \u003C/li>\n\u003C/ul>\n\u003Cfigure data-asset-id=\"385011ff-a609-4da4-81aa-76a87b454000\" data-image-id=\"385011ff-a609-4da4-81aa-76a87b454000\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/03eea13e-b6be-4e21-9ab5-9959acdc3b4e/psychology-of-grief-reflection-mental-health.png\" data-asset-id=\"385011ff-a609-4da4-81aa-76a87b454000\" data-image-id=\"385011ff-a609-4da4-81aa-76a87b454000\" alt=\"A woman sits at the end of a pier gazing at the ocean, symbolising hope and personal reflection after loss in a tranquil Australian setting.\">\u003C/figure>\n\u003Ch3>\u003Cstrong>The Magnitude of Grief: For Mums, Dads, and Families\u003C/strong> \u003C/h3>\n\u003Cp>For mothers, the loss can be felt in the body: a physical ache, a hormonal storm, and a sense of emptiness that words cannot reach. For fathers and partners, grief may be complicated by the expectation to “be strong,” to support others while carrying their own silent pain. Siblings may feel confusion or guilt. Grandparents, aunts, uncles, and friends may feel helpless, unsure how to offer comfort. \u003C/p>\n\u003Cp>Grief can strain relationships, disrupt sleep, and make even the simplest tasks feel impossible. It can bring up old wounds, challenge faith, and shake the foundations of identity. And yet, in the midst of this pain, there is also resilience—a capacity to endure, to love, to remember.\u003C/p>\n\u003Cfigure data-asset-id=\"8aac0092-343c-423d-a714-091a5559405f\" data-image-id=\"8aac0092-343c-423d-a714-091a5559405f\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/e6a0b190-4f7d-4e55-b047-8578cb57c3c1/grief-support-for-families-pregnancy-loss.png\" data-asset-id=\"8aac0092-343c-423d-a714-091a5559405f\" data-image-id=\"8aac0092-343c-423d-a714-091a5559405f\" alt=\"A couple sits in silhouette by the water at sunset, sharing a quiet moment. This scene conveys supportive connection during hard times.\">\u003C/figure>\n\u003Ch3>\u003Cstrong>Reaching Out: You Deserve Support\u003C/strong> \u003C/h3>\n\u003Cp>In Australia, too many people suffer in silence, believing they should “move on” or “be grateful for what they have.” But silence breeds shame, and shame deepens suffering. Reaching out—to a friend, a partner, a support group, or a psychologist—is not a sign of weakness. It is an act of courage. \u003C/p>\n\u003Cp>If you are struggling, know that you can ask your GP about a Mental Health Treatment Plan. You are entitled to support. You are worthy of care. \u003C/p>\n\u003Cfigure data-asset-id=\"2b043e0b-6f1d-491a-9246-4943306597c1\" data-image-id=\"2b043e0b-6f1d-491a-9246-4943306597c1\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/9c2c352e-9704-48c0-bc9f-4284fbd1d230/mental-health-support-after-pregnancy-loss.png\" data-asset-id=\"2b043e0b-6f1d-491a-9246-4943306597c1\" data-image-id=\"2b043e0b-6f1d-491a-9246-4943306597c1\" alt=\"An open journal and mug sit by a cosy window, inviting reflection and self-care. This scene supports mental health after pregnancy loss.\">\u003C/figure>\n\u003Ch3>\u003Cstrong>Gentle Reminders for the Hardest Days\u003C/strong>\u003C/h3>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Your grief is valid.\u003C/strong> There is no hierarchy of loss. Every story matters. \u003C/li>\n  \u003Cli>\u003Cstrong>You are allowed to talk about your baby.\u003C/strong> Saying their name, sharing your story, is a way to honour their existence. \u003C/li>\n  \u003Cli>\u003Cstrong>You are not alone.\u003C/strong> There are others who understand, who will listen without judgment. \u003C/li>\n  \u003Cli>\u003Cstrong>You can find hope again.\u003C/strong> Not by forgetting, but by carrying your love forward in new ways. \u003C/li>\n  \u003Cli>\u003Cstrong>It is okay to seek help.\u003C/strong> Therapy is not about “moving on,” but about learning to live with loss, to find meaning, and to heal. \u003C/li>\n\u003C/ul>\n\u003Ch3>\u003Cstrong>For Those Who Love Someone Who Is Grieving\u003C/strong> \u003C/h3>\n\u003Cp>If someone you care about is grieving a pregnancy or infant loss, don’t rush to offer solutions. Sit with them in their pain. Listen. Say their baby’s name. Let them know their grief is seen. Offer practical support such as meals, childcare, or simply a listening ear. \u003Cstrong>Remember that grief does not have an expiry date.\u003C/strong>\u003C/p>\n\u003Cfigure data-asset-id=\"f187a5a3-9379-44e4-a3f2-a7102baa0d13\" data-image-id=\"f187a5a3-9379-44e4-a3f2-a7102baa0d13\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/598e037c-e539-49b8-9847-c05817d55a7f/supporting-loved-one-pregnancy-infant-loss.png\" data-asset-id=\"f187a5a3-9379-44e4-a3f2-a7102baa0d13\" data-image-id=\"f187a5a3-9379-44e4-a3f2-a7102baa0d13\" alt=\"Two people gently hold hands, offering comfort and understanding. This image conveys empathy and emotional support following pregnancy loss.\">\u003C/figure>\n\u003Ch3>\u003Cstrong>Lighting the Way Forward\u003C/strong> \u003C/h3>\n\u003Cp>This October, as candles glow in windows across Australia, let us remember: every light is a story, a life, a love that mattered. If you are reaching out for support, you are not weak—you are brave. If you are grieving, you are not broken—you are human. \u003C/p>\n\u003Cp>\u003Cstrong>You are not alone. Your grief is real. Your love endures. And you deserve to be held, supported, and seen.\u003C/strong>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>\u003Csub>The information in this blog post is for general educational purposes only and does not replace professional psychological advice. If you are experiencing psychological distress, please seek support from a qualified mental health professional. In an emergency contact 000.\u003C/sub>\u003C/em>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":374},"Pregnancy & Infant Loss: Honouring Grief and Healing This October | My Mirror",{"type":121,"name":160,"value":376},"This October, we honour parents grieving pregnancy and infant loss. Discover compassionate ways to heal, seek therapy, and find hope after heartbreak.",{"type":121,"name":163,"value":378},"pregnancy loss, infant loss, miscarriage support, stillbirth awareness, Pregnancy and Infant Loss Awareness Month, grief and healing, perinatal grief, mental health support, psychologist Australia, therapy for grief, CBT, ACT therapy, mindfulness, mental health plan",{"type":121,"name":166,"value":380},"\u003Clink rel=\"canonical\" href=\"https://www.mymirror.com.au/education/the-unseen-weight-honouring-grief-in-pregnancy-and-infant-loss\">",{"type":169,"name":170,"value":382},[],{"type":121,"name":173,"value":384},"Honouring Grief after Pregnancy and Infant Loss | My Mirror",{"type":121,"name":175,"value":386},"Every October, across Australia and the world, we pause to honour the silent heartbreak of pregnancy and infant loss. For many, this grief is invisible and carried quietly, woven into daily life, misunderstood by those who have never known its depth. But for those who have walked this path, the pain is real, raw, and enduring. ",{"type":178,"name":179,"value":388},[389],{"name":390,"description":347,"type":184,"size":391,"url":348,"width":225,"height":349,"renditions":392},"pregnancy-infant-loss-awareness-remembrance-candlelight.png",1354308,{},{"type":121,"name":191,"value":192},{"system":395,"elements":401},{"id":396,"name":397,"codename":398,"language":109,"type":110,"collection":109,"sitemap_locations":399,"last_modified":400,"workflow":109,"workflow_step":113},"3871d71a-b811-46e6-b833-142cac734b80","Mental Health Care Plans and More: 5 Ideas to Support Your Wellbeing this Mental Health Month","untitled_content_item_3871d71",[],"2025-10-02T07:13:34.06386Z",{"content_type":402,"title":404,"slug":405,"publish_date":407,"author":409,"category":412,"read_time":414,"summary":415,"content":417,"meta__meta_title":450,"meta__meta_description":451,"meta__meta_keywords":453,"meta__canonical":455,"meta__indexing":456,"meta__og_title":458,"meta__og_description":459,"meta__og_image":461,"meta__service_type":467},{"type":116,"name":117,"value":403},[119],{"type":121,"name":122,"value":397},{"type":124,"name":125,"value":406},"5-ideas-to-support-your-wellbeing-this-mental-health-month",{"type":128,"name":129,"value":408,"display_timezone":209},"2025-10-05T20:00:00Z",{"type":116,"name":133,"value":410},[411],"lacey_andrews",{"type":116,"name":137,"value":413},[214],{"type":141,"name":142,"value":340},{"type":121,"name":145,"value":416},"October is Mental Health Month. Here are 5 things you can consider trying when you reflect on your mental health in the coming weeks - with some added tips to improve accessibility. ",{"type":148,"name":149,"images":418,"links":447,"modular_content":448,"value":449},{"5816ac44-2889-4402-9b7f-15d77a26ea3e":419,"4aaae8c7-750f-4fcf-b8cb-87288cea72a6":423,"82088e98-1033-4d98-a976-b5b85fe5385a":427,"746a93c6-7f61-4764-ab31-ccde328b5798":431,"6df0ce1a-359a-4f01-bdab-5fe4a35b866f":435,"94d86af3-e168-4b90-a697-758b239d4af9":439,"d6ee30b8-de1e-424b-a035-c06a2e090f97":443},{"image_id":420,"description":421,"url":422,"width":225,"height":226},"5816ac44-2889-4402-9b7f-15d77a26ea3e","\nMid shot of a woman's legs, she is in mid-stride. Her right leg is prosthetic. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/e59eb2da-56e2-4235-b7c2-2126ca3fdcbc/Prosthetic%20Heel.png",{"image_id":424,"description":425,"url":426,"width":225,"height":226},"4aaae8c7-750f-4fcf-b8cb-87288cea72a6","A mid-shot of a man and his doctor. You can see the man's lap over the doctor's shoulder. They are discussing a Mental Health Care Plan. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/496e5cc1-075a-4038-8588-4dfb81114616/MHCP%20appointment.png",{"image_id":428,"description":429,"url":430,"width":225,"height":226},"82088e98-1033-4d98-a976-b5b85fe5385a","A mid shot of a woman thinking  - she is asking herself \"Am I Ok?\".","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/2cfdef2c-a555-4cd3-93a0-510d75410831/Thinking.png",{"image_id":432,"description":433,"url":434,"width":225,"height":226},"746a93c6-7f61-4764-ab31-ccde328b5798","A long shot of man. He is walking into the Australian rainforest on his weekly bushwalk to support his mental health. \n","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/54d9bad0-5b19-42d9-9b87-6d5924192144/Bushwalk.png",{"image_id":436,"description":437,"url":438,"width":225,"height":226},"6df0ce1a-359a-4f01-bdab-5fe4a35b866f","A mid shot of a woman. She is talking on the phone - she is checking in on her friend's wellbeing. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/14f642f0-511c-4a6b-b3cf-6b6a63336bdd/Woman%20talking%20on%20phone.png",{"image_id":440,"description":441,"url":442,"width":225,"height":226},"94d86af3-e168-4b90-a697-758b239d4af9","A full shot of a mother and child. They face each other, and are bending to touch their toes during their morning mindfulness/yoga session. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/3a25e9ba-96a6-432c-b7d8-e448b81dddd6/Mum%20Daughter%20yoga.png",{"image_id":444,"description":445,"url":446,"width":225,"height":226},"d6ee30b8-de1e-424b-a035-c06a2e090f97","A mid shot of a woman sitting at her desk, using a laptop. She is smiling. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/a833bc65-18a1-41b4-95f8-e2ac84043609/Smiling%20woman.png",{},[],"\u003Cp>When was the last time you thought about your mental health? Was it today? Yesterday? Maybe a long time ago, if at all? \u003C/p>\n\u003Cp>Well, if that’s the case, the good news is \u003Cstrong>October is Mental Health Month \u003C/strong>- a great opportunity to reflect on your mental wellbeing.\u003C/p>\n\u003Cp>But do you know how to do this?\u003C/p>\n\u003Cp>If you don't, that's understandable! If you’re anything like me, you grew up in a culture that focussed on physical fitness and sporting excellence (and there’s nothing wrong with that!). Or, maybe you grew up with other values – succeeding at school and in work, or caring for others.\u003C/p>\n\u003Cp>These things are of course, important. However, if we did not grow up considering our mental health, we may not know how to reflect on it. We might also struggle to find ways to improve it, let alone come up with a mental health plan.\u003C/p>\n\u003Cp>To help you on this journey, the team at My Mirror and I have put together five ideas you may consider to support your mental wellbeing. These ideas have been selected or their simplicity and practicality, and include tips to make them more accessible. \u003C/p>\n\u003Cfigure data-asset-id=\"5816ac44-2889-4402-9b7f-15d77a26ea3e\" data-image-id=\"5816ac44-2889-4402-9b7f-15d77a26ea3e\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/e59eb2da-56e2-4235-b7c2-2126ca3fdcbc/Prosthetic%20Heel.png\" data-asset-id=\"5816ac44-2889-4402-9b7f-15d77a26ea3e\" data-image-id=\"5816ac44-2889-4402-9b7f-15d77a26ea3e\" alt=\"\nMid shot of a woman's legs, she is in mid-stride. Her right leg is prosthetic. \">\u003C/figure>\n\u003Ch3>1. Talk to Your GP About a Mental Health Care Plan\u003C/h3>\n\u003Cp>If you have questions about your mental health, talk to your General Practitioner (GP)! Assuming you have a good relationship with your GP, they can helpful support people for your mental health and wellbeing. \u003C/p>\n\u003Cp>If you don't have a GP, you can book a bulk billed consult for a Mental Health appointment with our partner Hola Health by clicking \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-plan-online\">here\u003C/a>. \u003C/p>\n\u003Cp>In Australia, GPs can create a \u003Cstrong>Mental Health Care Plan (MHCP). \u003C/strong>This provides access to Medicare subsidised sessions with a mental health professional, such as a Psychologist.\u003C/p>\n\u003Cp>You don’t need to be in crisis to qualify for a MHCP. If you’re experiencing symptoms of depression, anxiety, or other mental health concerns, you may be eligible (Australian Government Department of Health and Aged Care, 2023). The plan typically includes:\u003C/p>\n\u003Cul>\n  \u003Cli>An assessment of your mental health, and discussing treatment options\u003C/li>\n  \u003Cli>A referral to a Psychologist or other mental health professional\u003C/li>\n  \u003Cli>Up to 10 subsidised sessions per calendar year - with a valid MHCP, you will get a Medicare rebate of either $98.95 or $145.25 per session (My Mirror, n.d.)\u003C/li>\n\u003C/ul>\n\u003Cp>If you wish, you can request that your General Practitioner address your referral to \u003Cstrong>My Mirror.\u003C/strong> My Mirror offers appointments with Psychologists registered and located in Australia 7 days a week.\u003C/p>\n\u003Cp>Remember, almost all mental health concerns can be effectively treated with the right support (Better Health Channel, 2023).\u003C/p>\n\u003Cfigure data-asset-id=\"4aaae8c7-750f-4fcf-b8cb-87288cea72a6\" data-image-id=\"4aaae8c7-750f-4fcf-b8cb-87288cea72a6\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/496e5cc1-075a-4038-8588-4dfb81114616/MHCP%20appointment.png\" data-asset-id=\"4aaae8c7-750f-4fcf-b8cb-87288cea72a6\" data-image-id=\"4aaae8c7-750f-4fcf-b8cb-87288cea72a6\" alt=\"A mid-shot of a man and his doctor. You can see the man's lap over the doctor's shoulder. They are discussing a Mental Health Care Plan. \">\u003C/figure>\n\u003Ch4>\u003Cem>Accessibility tips:\u003C/em>\u003C/h4>\n\u003Cp>If it is hard to get to a GP clinic, many doctors offer telehealth appointments including our GP partner \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-plan-online\">Hola Health\u003C/a>. This lets you talk to your doctor from home.\u003C/p>\n\u003Cp>Consider asking for longer appointment times if you need more time to talk. You may also request a quiet time of day if you prefer a waiting room with fewer people.\u003C/p>\n\u003Cp>If you use assistive technology, need help with communication, or prefer written information, you have the option to tell the GP clinic when you book. They may be able to provide accessible formats or helpful communication options.\u003C/p>\n\u003Cp>You’re also welcome to bring a support person with you, whether that’s a friend, family member, or carer. These small adjustments can make a big difference in helping you feel safe, heard, and supported.\u003C/p>\n\u003Ch3>2. Ask Yourself: “Am I OK?”\u003C/h3>\n\u003Cp>We often ask others how they’re doing—but how often do we check in with ourselves?\u003C/p>\n\u003Cp>Self-reflection can be a powerful tool for mental health. It helps us notice changes in mood, energy, motivation, behaviour and other factors in our everyday life. Changes to these factors can be early signs that something’s not quite right (Better Health Channel, 2023).\u003C/p>\n\u003Cp>You might try asking yourself:\u003C/p>\n\u003Cul>\n  \u003Cli>Am I sleeping more or less than usual?\u003C/li>\n  \u003Cli>Have I lost interest in things I usually enjoy?\u003C/li>\n  \u003Cli>Am I feeling more irritable, withdrawn, or overwhelmed?\u003C/li>\n\u003C/ul>\n\u003Cp>If the answer to any of these is “yes,” it might be time to reach out for support. You can start by talking to a trusted friend, your GP, or a mental health professional. You can also do a self check-in using our My Mirror \u003Ca href=\"https://www.mymirror.com.au/mental-health-assessment/dass21\">Mental Health Check In Tool\u003C/a>. \u003C/p>\n\u003Cp>Self-awareness is an important step toward change. When we acknowledge our needs, we may begin to meet them (Better Health Channel, 2023). \u003C/p>\n\u003Cp>\u003Cem>Read more\u003C/em>: \u003Ca href=\"https://www.mymirror.com.au/education/am-i-ok-guide-to-self-reflection-and-well-being\">\u003Cstrong>Am I Ok? A Psychologist’s Guide to Self-Reflection and Well-Being\u003C/strong>\u003C/a>. This article explores even further how to recognise when you might need help and what steps to take next.\u003C/p>\n\u003Cfigure data-asset-id=\"82088e98-1033-4d98-a976-b5b85fe5385a\" data-image-id=\"82088e98-1033-4d98-a976-b5b85fe5385a\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/2cfdef2c-a555-4cd3-93a0-510d75410831/Thinking.png\" data-asset-id=\"82088e98-1033-4d98-a976-b5b85fe5385a\" data-image-id=\"82088e98-1033-4d98-a976-b5b85fe5385a\" alt=\"A mid shot of a woman thinking  - she is asking herself "Am I Ok?".\">\u003C/figure>\n\u003Ch4>\u003Cem>Accessibility tips:\u003C/em>\u003C/h4>\n\u003Cp>Checking in with yourself doesn’t have to be hard!\u003C/p>\n\u003Cp>To make self-reflection easier, set a regular reminder on your phone or calendar. Take a moment to ask yourself how you really feel.\u003C/p>\n\u003Cp>You may find it helpful to write down your thoughts. You can also use a mood tracking app.\u003C/p>\n\u003Cp>If journalling feels hard, try recording a voice note. If you prefer visual tools, consider using a simple colour scale or emoji chart to rate your mood each day.\u003C/p>\n\u003Cp>These small changes can make self-check-ins easier and more sustainable. This is especially true if other methods don’t suit your style or needs.\u003C/p>\n\u003Ch3>3. Get Outside—Solo or With Others\u003C/h3>\n\u003Cp>Spending time outdoors may be a simple and effective way to support your mental health. Whether it’s a walk around the block, a bushwalk, or joining a community event, movement and fresh air can help to improve your mood (Better Health Channel, n.d.).\u003C/p>\n\u003Cp>Research shows that time in nature may (University of Queensland, 2025):\u003C/p>\n\u003Cul>\n  \u003Cli>Reduce stress and anxiety\u003C/li>\n  \u003Cli>Improve sleep quality\u003C/li>\n  \u003Cli>Boost concentration and creativity\u003C/li>\n  \u003Cli>Increase feelings of calm and connection\u003Cbr>\n\u003C/li>\n\u003C/ul>\n\u003Cp>Nature and movement are natural mood boosters. They help regulate our nervous system, reduce cortisol (the stress hormone), and promote a sense of wellbeing (Healthdirect, n.d.; Queensland Brain Institute, n.d.).\u003C/p>\n\u003Cp>Even 20 minutes a day can make a difference. And if you’re not up for a big outing, that’s okay. Start small - like  sitting in the sun with a cup of tea or walking barefoot on the grass. \u003C/p>\n\u003Cp>If you're looking for an organised walk this month, One Door are running a Wellness Walk in Sydney next weekend for Mental Health Awareness Month. You can find out more \u003Ca href=\"https://give.onedoor.org.au/event/wellness-walk/home\">here\u003C/a>.\u003C/p>\n\u003Cfigure data-asset-id=\"746a93c6-7f61-4764-ab31-ccde328b5798\" data-image-id=\"746a93c6-7f61-4764-ab31-ccde328b5798\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/54d9bad0-5b19-42d9-9b87-6d5924192144/Bushwalk.png\" data-asset-id=\"746a93c6-7f61-4764-ab31-ccde328b5798\" data-image-id=\"746a93c6-7f61-4764-ab31-ccde328b5798\" alt=\"A long shot of man. He is walking into the Australian rainforest on his weekly bushwalk to support his mental health. \n\">\u003C/figure>\n\u003Ch4>\u003Cem>Accessibility tips:\u003C/em>\u003C/h4>\n\u003Cp>Getting outside doesn’t have to mean a long hike or a big event — it can be whatever feels manageable and enjoyable for you.\u003C/p>\n\u003Cp>If mobility, energy levels, or time are limited, consider starting with small, lower effort activities like sitting near an open window, spending time on a balcony or in a courtyard, or simply stepping outside for a few minutes of fresh air.\u003C/p>\n\u003Cp>And how fresh is that air? Consider checking a local air quality index before heading outdoors, or use an online service relevant to your state to check for hazards that may impact on air quality.\u003C/p>\n\u003Cp>And if you do decide to go outside, and if walking is part of your plan, you may choose flat, familiar routes. Use your mobility aids if needed. You can also look for accessible parks or walking paths with seating, shade, and clear signage.\u003C/p>\n\u003Ch3>4. Check in With a Friend\u003C/h3>\n\u003Cp>Connection can be a protective factor for mental health; when we feel seen, heard, and supported, we’re often more resilient in the face of stress and adversity (R U OK?, 2023).\u003C/p>\n\u003Cp>This month, you are welcome to take a moment to check in with someone you care about. It could be a friend, colleague, neighbour, or family member. A simple “How are you going?” can open the door to a meaningful conversation, if this is something you feel comfortable doing.\u003C/p>\n\u003Cp>If you’re not sure how to start, the \u003Ca href=\"https://www.ruok.org.au/\">\u003Cstrong>R U OK?\u003C/strong> \u003C/a>initiative offers practical tools and conversation guides. Their four-step approach—Ask, Listen, Encourage Action, and Check In—can help you support someone who may be struggling.\u003C/p>\n\u003Cp>You don’t need to fix anything. Just being present and listening without judgment can make a difference.\u003C/p>\n\u003Cfigure data-asset-id=\"6df0ce1a-359a-4f01-bdab-5fe4a35b866f\" data-image-id=\"6df0ce1a-359a-4f01-bdab-5fe4a35b866f\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/14f642f0-511c-4a6b-b3cf-6b6a63336bdd/Woman%20talking%20on%20phone.png\" data-asset-id=\"6df0ce1a-359a-4f01-bdab-5fe4a35b866f\" data-image-id=\"6df0ce1a-359a-4f01-bdab-5fe4a35b866f\" alt=\"A mid shot of a woman. She is talking on the phone - she is checking in on her friend's wellbeing. \">\u003C/figure>\n\u003Ch4>\u003Cem>Accessibility tips:\u003C/em>\u003C/h4>\n\u003Cp>Reaching out to someone doesn’t have to be a big gesture. A short message or a quick call can make a big impact.\u003C/p>\n\u003Cp>If face-to-face conversations feel difficult or aren’t possible, consider sending a text, voice note, or email.\u003C/p>\n\u003Cp>You might also use social media or messaging apps to stay connected in ways that feel natural to you.\u003C/p>\n\u003Cp>If you prefer structure, the R U OK? conversation guide offers a clear, step-by-step approach that can help ease any uncertainty.\u003C/p>\n\u003Cp>And if you find social interactions draining or overwhelming, it’s okay to set boundaries around how, when and if you connect. The goal isn’t to be perfect — it’s to be present in a way that feels safe and manageable for you.\u003C/p>\n\u003Ch3>5. Try a Mindfulness Moment\u003C/h3>\n\u003Cp>Small daily habits can have a big impact on how we feel. A reasonably accessible and effective one is mindfulness—the practice of gently bringing your attention to the present moment (Black Dog Institute, 2025).\u003C/p>\n\u003Cp>Mindfulness doesn’t have to mean long meditations or perfect stillness. It can be as simple as noticing your breath, paying attention to the sounds around you, or doing a short body scan before bed.\u003C/p>\n\u003Cp>Other mindfulness-based wellbeing ideas include:\u003C/p>\n\u003Cul>\n  \u003Cli>Sense based exercises: Like noticing 5 things you can see, 4 things you can hear...\u003C/li>\n  \u003Cli>Digital boundaries: Pause and notice how you feel before reaching for your phone.\u003C/li>\n  \u003Cli>Sleep hygiene: Wind down with a mindful evening routine—dim lights, slow movements, quiet sounds.\u003C/li>\n  \u003Cli>Acts of kindness: Be present with someone else’s needs, even in small ways.\u003C/li>\n\u003C/ul>\n\u003Cp>Mindfulness practices have been shown to support emotional regulation, reduce stress, and improve overall wellbeing (Black Dog Institute, 2025).\u003C/p>\n\u003Cfigure data-asset-id=\"94d86af3-e168-4b90-a697-758b239d4af9\" data-image-id=\"94d86af3-e168-4b90-a697-758b239d4af9\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/3a25e9ba-96a6-432c-b7d8-e448b81dddd6/Mum%20Daughter%20yoga.png\" data-asset-id=\"94d86af3-e168-4b90-a697-758b239d4af9\" data-image-id=\"94d86af3-e168-4b90-a697-758b239d4af9\" alt=\"A full shot of a mother and child. They face each other, and are bending to touch their toes during their morning mindfulness/yoga session. \">\u003C/figure>\n\u003Ch4>\u003Cem>Accessibility tips:\u003C/em>\u003C/h4>\n\u003Cp>Mindfulness can be adapted to suit your energy, mobility, and preferences.\u003C/p>\n\u003Cp>If sitting still is difficult, you might like to try mindful movement—stretching, walking, or even gentle rocking.\u003C/p>\n\u003Cp>If you prefer audio, a guided meditation app could be suitable, or even recording your own voice talking through a mindfulness script.\u003C/p>\n\u003Cp>If you’re more visual, focussing on colours, shapes, or light patterns could be more your speed. The key is to choose small, meaningful actions that fit into your life and feel doable.\u003C/p>\n\u003Ch3>\u003Cbr>\u003C/h3>\n\u003Ch3>Final Thoughts\u003C/h3>\n\u003Cp>Mental Health Awareness Month is a reminder that your emotional wellbeing deserves attention, care, and support. These five steps are relatively simple, and can be adapted as needed.\u003C/p>\n\u003Col>\n  \u003Cli>Talk to a GP about a \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Treatment Plan\u003C/a>\u003C/li>\n  \u003Cli>Ask yourself: “\u003Ca href=\"https://www.mymirror.com.au/education/am-i-ok-guide-to-self-reflection-and-well-being\">Am I OK?\u003C/a>”\u003C/li>\n  \u003Cli>Get outside—solo or with others\u003C/li>\n  \u003Cli>Check in with a friend\u003C/li>\n  \u003Cli>Try a Mindfulness Moment\u003Cbr>\n\u003C/li>\n\u003C/ol>\n\u003Cp>You don’t need to do them all (if you choose to do them at all). Consider starting with one, and repeating it until it becomes a habit. Or you might like to try multiple. There is no one size fits all approach that suits everyone. \u003C/p>\n\u003Cp>And remember, if you do decide you need to reach out for to a \u003Ca href=\"https://preview.mymirror.com.au/medicare/mental-health-plan-online/\">GP for a Mental Health Care Plan\u003C/a>, seeking support in this way is not a weakness - it takes courage.\u003C/p>\n\u003Cp>If you're ready to take the next step, consider \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">booking a session with a psychologist through \u003Cstrong>My Mirror\u003C/strong>\u003C/a>.\u003C/p>\n\u003Cp>You don’t need to wait for a crisis to seek support.\u003C/p>\n\u003Cp>We so look forward to meeting you.\u003C/p>\n\u003Cp>\u003Cem>\u003Csub>The information in this blog post is for general educational purposes only and does not replace professional psychological advice. If you are experiencing psychological distress please seek support from a qualified mental health professional. In an emergency contact 000.\u003C/sub>\u003C/em>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cfigure data-asset-id=\"d6ee30b8-de1e-424b-a035-c06a2e090f97\" data-image-id=\"d6ee30b8-de1e-424b-a035-c06a2e090f97\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/a833bc65-18a1-41b4-95f8-e2ac84043609/Smiling%20woman.png\" data-asset-id=\"d6ee30b8-de1e-424b-a035-c06a2e090f97\" data-image-id=\"d6ee30b8-de1e-424b-a035-c06a2e090f97\" alt=\"A mid shot of a woman sitting at her desk, using a laptop. She is smiling. \">\u003C/figure>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>References\u003C/h3>\n\u003Cp>Australian Government Department of Health and Aged Care (2023). \u003Ca href=\"https://www.health.gov.au/our-work/better-access-initiative\">\u003Cem>Better Access initiative\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>Better Health Channel (n.d.). \u003Ca href=\"https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health\">\u003Cem>Exercise and mental health\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>Better Health Channel (2023). \u003Ca href=\"https://www.betterhealth.vic.gov.au/health/servicesandsupport/early-signs-and-intervention-with-mental-illness\">\u003Cem>Early signs and intervention with mental illness\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>Beyond Blue (2023). \u003Ca href=\"https://www.beyondblue.org.au/mental-health/wellbeing\">\u003Cem>Looking after your mental health\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>Black Dog Institute (2025). \u003Ca href=\"https://www.blackdoginstitute.org.au/resources-support/wellbeing/improve-wellbeing/mindfulness-and-meditation/\">\u003Cem>Mindfulness and meditation\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>Healthdirect (n.d.). \u003Ca href=\"https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body\">\u003Cem>The role of cortisol in the body\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>My Mirror (n.d.). \u003Ca href=\"https://www.mymirror.com.au/medicare\">\u003Cem>Medicare rebates for online psychology\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>University of Queensland (2025, August 26). \u003Ca href=\"https://public-health.uq.edu.au/article/2025/08/can-having-access-leafy-spaces-improve-your-health\">\u003Cem>Can having access to leafy spaces improve your health?\u003C/em> \u003C/a>\u003C/p>\n\u003Cp>Queensland Brain Institute (n.d.). \u003Ca href=\"https://qbi.uq.edu.au/brain/brain-anatomy/peripheral-nervous-system/autonomic-nervous-system\">\u003Cem>Autonomic nervous system\u003C/em>\u003C/a>.\u003C/p>\n\u003Cp>R U OK? (2023). \u003Ca href=\"https://www.ruok.org.au/how-to-ask\">\u003Cem>How to ask R U OK?\u003C/em>\u003C/a>.\u003C/p>",{"type":121,"name":157,"value":397},{"type":121,"name":160,"value":452},"October is Mental Health Month - an opportunity to reflect on your wellbeing. This blog offers five practical, more accessible ways to support your mental health, from mental health care plans to mindfulness. ",{"type":121,"name":163,"value":454},"mental health month, mental wellbeing, psychologist Australia, mental health care plan, GP referral, My Mirror, Medicare psychology, mindfulness tips, self-reflection, mental health support, accessible mental health",{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":457},[],{"type":121,"name":173,"value":397},{"type":121,"name":175,"value":460},"October is Mental Health Month - an opportunity to reflect on your wellbeing. This blog offers five practical, more accessible ways to support your mental health, from mental health care plans to mindfulness. ",{"type":178,"name":179,"value":462},[463],{"name":464,"description":421,"type":184,"size":465,"url":422,"width":225,"height":226,"renditions":466},"Prosthetic Heel.png",1287406,{},{"type":121,"name":191,"value":192},{"system":469,"elements":475},{"id":470,"name":471,"codename":472,"language":109,"type":110,"collection":109,"sitemap_locations":473,"last_modified":474,"workflow":109,"workflow_step":113},"fc76791e-5412-4c5e-9c2d-b462146de0ab","Feeling Anxious? 7 Tips You Can Use Right Now (DRAFT)","what_if_we_told_you_couples_therapy_isn_t_just_for",[],"2025-09-22T06:25:21.9082869Z",{"content_type":476,"title":478,"slug":480,"publish_date":482,"author":484,"category":487,"read_time":490,"summary":491,"content":493,"meta__meta_title":514,"meta__meta_description":516,"meta__meta_keywords":518,"meta__canonical":520,"meta__indexing":522,"meta__og_title":524,"meta__og_description":526,"meta__og_image":528,"meta__service_type":535},{"type":116,"name":117,"value":477},[119],{"type":121,"name":122,"value":479},"Feeling anxious? Here are 7 tips you can use right now",{"type":124,"name":125,"value":481},"feeling-anxious-here-are-7-tips-you-can-use-right-now",{"type":128,"name":129,"value":483,"display_timezone":209},"2025-09-22T13:00:00Z",{"type":116,"name":133,"value":485},[486],"morgan_brown__copy_",{"type":116,"name":137,"value":488},[489],"category_2",{"type":141,"name":142,"value":282},{"type":121,"name":145,"value":492},"Anxiety affects one in four Australians, with young people especially impacted. Everyday worries are common, but practical steps like breathing, connecting, checking in online, and limiting social media can help ease anxiety. Try one or two tips today to feel better—help is always available.",{"type":148,"name":149,"images":494,"links":511,"modular_content":512,"value":513},{"f304ce77-60f3-4d66-bc65-633fada21142":495,"a16144aa-bcde-4618-bf72-21c0881aa1b6":501,"b3664832-b7cb-4d03-abfd-1b23795da9e4":505},{"image_id":496,"description":497,"url":498,"width":499,"height":500},"f304ce77-60f3-4d66-bc65-633fada21142","A man lies peacefully in bed under a cosy blanket, demonstrating the importance of rest and self-care as part of anxiety relief. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/1fe4850c-d66c-4d3d-b6b3-cd01e775d0cd/ethansanders__Person_lying_awake_in_bed_staring_at_ceiling_ra_26b6781b-63ca-4dbe-91ab-e560d0d4bcbf_3.png",1232,928,{"image_id":502,"description":503,"url":504,"width":499,"height":500},"a16144aa-bcde-4618-bf72-21c0881aa1b6","A young woman sits at a kitchen table, visibly stressed and holding her head in her hands.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/cfa2d69d-e422-4ff0-9e92-ee8b13e6c192/ethansanders__Worried_adult_at_a_kitchen_table_with_bills_pho_93104ae5-010f-438f-a5f5-4037fb94823a_1.png",{"image_id":506,"description":507,"url":508,"width":509,"height":510},"b3664832-b7cb-4d03-abfd-1b23795da9e4","A calm young woman sits cross-legged practising mindfulness meditation in a peaceful, sunlit living room.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/770f1f1e-97d4-45dd-a222-1785ad4264d5/ethansanders__Person_practicing_deep_breathing_cross-legged_on__5c7282b6-437b-4571-ac8e-681d6fcdc131.png",2464,1856,{},[],"\u003Cp>Anxiety isn't just a buzzword - it's something most Australians grapple with at some point. With technology moving fast, the cost of living on the rise, and constant updates about world events, it's completely normal to feel a bit on edge. The good news is, there are practical steps you can take right now to help ease anxiety and get support that suits your lifestyle.\u003C/p>\n\u003Cp>Right now in Australia:\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>1 in 4 people will experience a significant anxiety problem at some stage of their life.\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Around 1 in 5 Australians have faced a mental health issue in the past year, with anxiety taking the lead.\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Young people feel it more than ever - nearly 4 in 10 aged 16-24 are dealing with anxiety, and kids aren’t immune either, with one in seven affected.\u003C/p>\n\u003Cp>But anxiety isn’t always a “diagnosis.” Maybe it’s that nagging feeling or racing thoughts that just won’t go away. You’re not alone if you feel stretched or unsettled but can still get through your day - these are everyday worries that can build up and take a toll.\u003C/p>\n\u003Cfigure data-asset-id=\"f304ce77-60f3-4d66-bc65-633fada21142\" data-image-id=\"f304ce77-60f3-4d66-bc65-633fada21142\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/1fe4850c-d66c-4d3d-b6b3-cd01e775d0cd/ethansanders__Person_lying_awake_in_bed_staring_at_ceiling_ra_26b6781b-63ca-4dbe-91ab-e560d0d4bcbf_3.png\" data-asset-id=\"f304ce77-60f3-4d66-bc65-633fada21142\" data-image-id=\"f304ce77-60f3-4d66-bc65-633fada21142\" alt=\"A man lies peacefully in bed under a cosy blanket, demonstrating the importance of rest and self-care as part of anxiety relief. \">\u003C/figure>\n\u003Cp>\u003Cstrong>Young People: Navigating New Pressures\u003C/strong>\u003C/p>\n\u003Cp>If you’re a young Australian - or supporting one - you know there’s plenty to juggle: school, social life, future plans, social media. More people are talking about mental health, but online trends can sometimes make worries seem more common or even “cool.” Remember, some discomfort is a normal part of life, and learning ways to cope is a skill worth building.\u003C/p>\n\u003Cfigure data-asset-id=\"a16144aa-bcde-4618-bf72-21c0881aa1b6\" data-image-id=\"a16144aa-bcde-4618-bf72-21c0881aa1b6\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/cfa2d69d-e422-4ff0-9e92-ee8b13e6c192/ethansanders__Worried_adult_at_a_kitchen_table_with_bills_pho_93104ae5-010f-438f-a5f5-4037fb94823a_1.png\" data-asset-id=\"a16144aa-bcde-4618-bf72-21c0881aa1b6\" data-image-id=\"a16144aa-bcde-4618-bf72-21c0881aa1b6\" alt=\"A young woman sits at a kitchen table, visibly stressed and holding her head in her hands.\">\u003C/figure>\n\u003Cp>\u003Cstrong>Practical Steps You Can Take Right Now\u003C/strong>\u003C/p>\n\u003Cp>If anxiety is weighing you down, here are some simple, effective things you can try today:\u003C/p>\n\u003Cp>\u003Cstrong>1. Take a Breather\u003C/strong>\u003C/p>\n\u003Cp>Stop. Sit quietly. Breathe in for four counts, out for four. Repeat a few times - the smallest pause can soothe racing thoughts.\u003C/p>\n\u003Cp>\u003Cstrong>2. Write It Out\u003C/strong>\u003C/p>\n\u003Cp>Jot down what’s on your mind, what you’re worried about, or simply how you’re feeling. Sometimes putting pen to paper helps you see things differently.\u003C/p>\n\u003Cp>\u003Cstrong>3. Move Your Body\u003C/strong>\u003C/p>\n\u003Cp>Even a quick walk, stretching at your desk, or playing with your pet can shift your mood. Find movement that feels good - no pressure, just start somewhere.\u003C/p>\n\u003Cp>\u003Cstrong>4. Check In With Your Mind\u003C/strong>\u003C/p>\n\u003Cp>Use My Mirror’s free \u003Ca href=\"/mental-health-assessment/dass21\">online mental health check-in\u003C/a> tool. It’s confidential, quick, and gives tailored feedback based on how you’re feeling. You’ll get a gentle snapshot and some ideas to help you move forward.\u003C/p>\n\u003Cp>\u003Cstrong>5. Connect With Others\u003C/strong>\u003C/p>\n\u003Cp>Reach out to a friend, family member, or someone you trust. Sometimes just saying “I’m having a rough day” lightens the load.\u003C/p>\n\u003Cp>\u003Cstrong>6. Limit the Scroll\u003C/strong>\u003C/p>\n\u003Cp>Notice how much news or social media you’re taking in. Try switching off your phone for an hour, or pick content that lifts you up instead of weighing you down.\u003C/p>\n\u003Cp>\u003Cstrong>7. Think About Professional Support\u003C/strong>\u003C/p>\n\u003Cp>If anxiety is making things harder or you’re ready for a little extra help, booking an online session with a psychologist is simpler than ever. At My Mirror, there’s no judgment and no need to wait months - you can talk to someone who gets it and help is tailored to your needs.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cfigure data-asset-id=\"b3664832-b7cb-4d03-abfd-1b23795da9e4\" data-image-id=\"b3664832-b7cb-4d03-abfd-1b23795da9e4\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/770f1f1e-97d4-45dd-a222-1785ad4264d5/ethansanders__Person_practicing_deep_breathing_cross-legged_on__5c7282b6-437b-4571-ac8e-681d6fcdc131.png\" data-asset-id=\"b3664832-b7cb-4d03-abfd-1b23795da9e4\" data-image-id=\"b3664832-b7cb-4d03-abfd-1b23795da9e4\" alt=\"A calm young woman sits cross-legged practising mindfulness meditation in a peaceful, sunlit living room.\">\u003C/figure>\n\u003Cp>\u003Cstrong>Taking the Next Step\u003C/strong>\u003C/p>\n\u003Cp>You don’t have to do it all at once. Try out one or two of these steps today. Over time, small actions add up. If you want extra support or just someone to listen, the team at My Mirror is here to make that first step easy.\u003C/p>\n\u003Cp>Remember: Anxiety is common, and nothing about it means you’re failing. Help is available and feeling better starts with trying something new - even if it’s just a five-minute break today.\u003Cbr>\n\u003C/p>",{"type":121,"name":157,"value":515},"Feeling Anxious? 7 Tips to Ease Anxiety Right Now | My Mirror",{"type":121,"name":160,"value":517},"Practical tips for easing anxiety today-breathe, connect, move, check-in, and get support. Help is available to improve your mental health, right now.",{"type":121,"name":163,"value":519},"anxiety tips, mental health support, ease anxiety, online psychologist, anxiety Australia, My Mirror, breathing exercises, social media stress, connect, professional help",{"type":121,"name":166,"value":521},"\u003Clink rel=\"canonical\" href=\"https://www.mymirror.com.au/blog/feeling-anxious-7-tips\">",{"type":169,"name":170,"value":523},[],{"type":121,"name":173,"value":525},"Feeling Anxious? 7 Practical Tips from My Mirror",{"type":121,"name":175,"value":527},"Ease anxiety with these 7 tips—breathe, connect, check in, and feel better today.",{"type":178,"name":179,"value":529},[530],{"name":531,"description":503,"type":184,"size":532,"url":533,"width":499,"height":500,"renditions":534},"ethansanders__Worried_adult_at_a_kitchen_table_with_bills_pho_93104ae5-010f-438f-a5f5-4037fb94823a_1.png",1334231,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/fcc8a6d8-6dec-4693-b94e-80326c6b5c9e/ethansanders__Worried_adult_at_a_kitchen_table_with_bills_pho_93104ae5-010f-438f-a5f5-4037fb94823a_1.png",{},{"type":121,"name":191,"value":192},{"system":537,"elements":543},{"id":538,"name":539,"codename":540,"language":109,"type":110,"collection":109,"sitemap_locations":541,"last_modified":542,"workflow":109,"workflow_step":113},"32d58d13-4efe-4951-bb5d-0cf17bc3aeb8","Are unhealthy patterns holding your relationship back?","are_unhealthy_patterns_holding_your_relationship_b",[],"2025-11-05T21:42:24.8581121Z",{"content_type":544,"title":546,"slug":547,"publish_date":549,"author":551,"category":554,"read_time":559,"summary":560,"content":562,"meta__meta_title":587,"meta__meta_description":588,"meta__meta_keywords":590,"meta__canonical":592,"meta__indexing":594,"meta__og_title":596,"meta__og_description":597,"meta__og_image":598,"meta__service_type":604},{"type":116,"name":117,"value":545},[119],{"type":121,"name":122,"value":539},{"type":124,"name":125,"value":548},"are-unhealthy-patterns-holding-your-relationship-back",{"type":128,"name":129,"value":550,"display_timezone":209},"2025-09-09T21:00:00Z",{"type":116,"name":133,"value":552},[553],"ravina_katyal__edited_by_lacey_andrews",{"type":116,"name":137,"value":555},[556,557,558],"couples_therapy_f03d520","relationships","relationships_and_families_",{"type":141,"name":142,"value":282},{"type":121,"name":145,"value":561},"Unhealthy relationship patterns like avoidance, criticism, and emotional distance often stem from past experiences or poor communication. Couples therapy, including online sessions, may help you identify these cycles, improve communication, and rebuild trust. With commitment and support, even long-standing dynamics can shift toward healthier connection.",{"type":148,"name":149,"images":563,"links":584,"modular_content":585,"value":586},{"07b4bf67-d1e7-445f-80b1-c71cd3de2240":564,"7095dfa6-624e-4cdf-b22e-635d1e1f2cad":568,"c2b35e93-3c38-4540-a243-8161647e7b26":572,"f3d36f94-387d-4816-8445-0fb7e5565b41":576,"0a06e065-6a8b-406e-9036-f35b0f3852c7":580},{"image_id":565,"description":566,"url":567,"width":225,"height":226},"07b4bf67-d1e7-445f-80b1-c71cd3de2240","A mid-shot of 2 women, a couple. They are both dressed in swimwear, and are standing waist-deep in a pool. They are embracing, one is laughing and one is smiling. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/17582056-1371-4379-955c-4795c3a83b62/Couple%20in%20pool.png",{"image_id":569,"description":570,"url":571,"width":225,"height":226},"7095dfa6-624e-4cdf-b22e-635d1e1f2cad","A full shot of a couple (a man and woman) and their their couples therapist. The woman is speaking, while her partner and the therapist listen attentively. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/88a54da2-fc64-4d05-bebb-b6a766d40ad6/Couple%20in%20therapy.png",{"image_id":573,"description":574,"url":575,"width":225,"height":226},"c2b35e93-3c38-4540-a243-8161647e7b26","A mid-shot of a couple outdoors. The woman is encircled in the man's arms, and she leans back to kiss him on the cheek. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/6d01bd00-a3a5-4ef4-ac07-4c6149ee08be/Couple%20in%20nature.png",{"image_id":577,"description":578,"url":579,"width":225,"height":226},"f3d36f94-387d-4816-8445-0fb7e5565b41","A mid-shot of a couple, a man and woman. The image is split as they are in different locations. They are both smiling, and using laptops to speak to their couples counsellor from different locations.","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/bff14226-66c8-487a-b564-e1348885fd7a/Couple%20in%20online%20counselling.png",{"image_id":581,"description":582,"url":583,"width":225,"height":226},"0a06e065-6a8b-406e-9036-f35b0f3852c7","A close up of a couple's right arms. They are grasping each other in a gesture of closeness, connection and commitment. ","https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/a8200226-9a8f-4847-857a-12d90ec427d3/Couple%20grasping%20arms.png",{},[],"\u003Cp>Every relationship has patterns. Some are healthy, helping couples feel secure and supported. However, some relationship patterns are unhealthy.\u003C/p>\n\u003Cp>Unhealthy relationship patterns can quietly chip away at trust, connection, and communication. These patterns may stem from past experiences, learned behaviours, or unspoken expectations. And they may be difficult to recognise when you’re in the middle of them (Australian Psychological Society, n.d.-a).\u003C/p>\n\u003Cp>If your relationship feels stuck, reactive, or disconnected, you’re not alone. Many couples experience these challenges, and the good news is you can address them. Whether you call it couples therapy or couples counselling, working with a telehealth Psychologist may help you identify the cycles that keep you apart. You may also begin creating new ways of connecting, and even learn to cultivate a safer and more fulfilling relationship.\u003C/p>\n\u003Cfigure data-asset-id=\"07b4bf67-d1e7-445f-80b1-c71cd3de2240\" data-image-id=\"07b4bf67-d1e7-445f-80b1-c71cd3de2240\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/17582056-1371-4379-955c-4795c3a83b62/Couple%20in%20pool.png\" data-asset-id=\"07b4bf67-d1e7-445f-80b1-c71cd3de2240\" data-image-id=\"07b4bf67-d1e7-445f-80b1-c71cd3de2240\" alt=\"A mid-shot of 2 women, a couple. They are both dressed in swimwear, and are standing waist-deep in a pool. They are embracing, one is laughing and one is smiling. \">\u003C/figure>\n\u003Cp>\u003Cem>Pro tip: You can also read more about couples therapy in our article - \u003C/em>\u003Ca href=\"https://www.mymirror.com.au/education/is-couples-therapy-worth-it\">5 Benefits of Online Couples Therapy | My Mirror\u003C/a>\u003C/p>\n\u003Ch3>\u003Cstrong>What are unhealthy relationship patterns?\u003C/strong>\u003C/h3>\n\u003Cp>Unhealthy patterns can manifest in multiple ways. They may present as recurring behaviours that create stress, emotional distance, or tension in a relationship. They often appear during conflict or periods of change and can include (Lifeline Australia, n.d.):\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Shutting down during arguments or avoiding difficult conversations\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Criticism, defensiveness, or blame\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Passive-aggressive communication\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Avoiding emotional or physical closeness\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Keeping score or bringing up past issues\u003C/p>\n\u003Cp>These patterns aren’t necessarily about one person being at fault. Often, they form as coping strategies along with reactions to stress, unresolved trauma, or deeply held beliefs about relationships (Australian Psychological Society, n.d.-b).\u003C/p>\n\u003Cp>Some common root causes of unhealthy relationship patterns may include (Quan, Zhang, & Chen, 2025):\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Childhood experiences: The way we learned to give and receive love as children can shape how we behave in adult relationships\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Past trauma or betrayal: If you’ve experienced emotional pain in previous relationships, it can lead to self-protection behaviours\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Poor communication skills: Without effective tools to communicate needs, misunderstandings can quickly escalate\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Unspoken expectations: When assumptions aren’t discussed openly, resentment can build\u003C/p>\n\u003Cp>Over time, these behaviours may become ingrained and lead to emotional disconnection, frustration, and low relationship satisfaction.\u003C/p>\n\u003Cfigure data-asset-id=\"7095dfa6-624e-4cdf-b22e-635d1e1f2cad\" data-image-id=\"7095dfa6-624e-4cdf-b22e-635d1e1f2cad\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/88a54da2-fc64-4d05-bebb-b6a766d40ad6/Couple%20in%20therapy.png\" data-asset-id=\"7095dfa6-624e-4cdf-b22e-635d1e1f2cad\" data-image-id=\"7095dfa6-624e-4cdf-b22e-635d1e1f2cad\" alt=\"A full shot of a couple (a man and woman) and their their couples therapist. The woman is speaking, while her partner and the therapist listen attentively. \">\u003C/figure>\n\u003Ch3>\u003Cstrong>How couples counselling can help\u003C/strong>\u003C/h3>\n\u003Cp>Therapy for couples can look different for different people. However, it is often a structured, supportive process that helps couples understand what’s happening beneath the surface, and assists couples to meet the needs of their relationship (Australian Psychological Society, n.d.-a).\u003C/p>\n\u003Cp>Through couples counselling, you and your partner may (Javadivala et al., 2021):\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Identify negative patterns and emotional triggers\u003C/p>\n\u003Cp>A therapist may help you recognise recurring issues and what tends to set them off.\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Understand the root causes\u003C/p>\n\u003Cp>By exploring personal histories and current dynamics, you may gain insight into why these patterns developed.\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Learn effective communication skills\u003C/p>\n\u003Cp>One key benefit of couples therapy for communication is learning how to listen with empathy, express needs without blame, and respond calmly during conflict.\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Rebuild trust and emotional intimacy\u003C/p>\n\u003Cp>With support, couples may begin expressing vulnerability, strengthen their emotional connection, and work toward shared goals.\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Break unhealthy cycles\u003C/p>\n\u003Cp>With guidance, couples may practise new behaviours and habits that foster mutual respect, compassion, and safety.\u003C/p>\n\u003Cfigure data-asset-id=\"c2b35e93-3c38-4540-a243-8161647e7b26\" data-image-id=\"c2b35e93-3c38-4540-a243-8161647e7b26\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/6d01bd00-a3a5-4ef4-ac07-4c6149ee08be/Couple%20in%20nature.png\" data-asset-id=\"c2b35e93-3c38-4540-a243-8161647e7b26\" data-image-id=\"c2b35e93-3c38-4540-a243-8161647e7b26\" alt=\"A mid-shot of a couple outdoors. The woman is encircled in the man's arms, and she leans back to kiss him on the cheek. \">\u003C/figure>\n\u003Ch3>\u003Cstrong>Why online couples therapy works\u003C/strong>\u003C/h3>\n\u003Cp>Modern life can make it hard to prioritise therapy. That’s one of the reasons why online couples therapy can be an effective counselling service. It allows couples to access qualified Psychologists from home, without needing to navigate traffic, waitlists, or conflicting schedules.\u003C/p>\n\u003Cp>A 2022 study has shown that online therapy can be as effective as face-to-face therapy for many couples, supporting its use as an evidence based approach (Kysely et al., 2022)\u003Cem>. \u003C/em>Whether you live in a remote area or just prefer the comfort of your own space, online counselling sessions may make it easier to access support in the first place, and also stay engaged in therapy sessions.\u003C/p>\n\u003Cfigure data-asset-id=\"f3d36f94-387d-4816-8445-0fb7e5565b41\" data-image-id=\"f3d36f94-387d-4816-8445-0fb7e5565b41\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/bff14226-66c8-487a-b564-e1348885fd7a/Couple%20in%20online%20counselling.png\" data-asset-id=\"f3d36f94-387d-4816-8445-0fb7e5565b41\" data-image-id=\"f3d36f94-387d-4816-8445-0fb7e5565b41\" alt=\"A mid-shot of a couple, a man and woman. The image is split as they are in different locations. They are both smiling, and using laptops to speak to their couples counsellor from different locations.\">\u003C/figure>\n\u003Ch3>\u003Cstrong>Breaking negative relationship cycles takes intention\u003C/strong>\u003C/h3>\n\u003Cp>Change doesn’t happen overnight, and at the same time, couples may shift even long-standing dynamics with commitment and the right support. Changing negative relationship cycles means showing up differently, not just during therapy, but in everyday moments.\u003C/p>\n\u003Cp>Some of the most meaningful outcomes of therapy for couples include (Baugh & Humphries, 2009):\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Clearer, calmer communication\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Stronger emotional and physical intimacy\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Better problem-solving as a team\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>Increased self-awareness and empathy\u003C/p>\n\u003Cp>\u003Cstrong>• \u003C/strong>A renewed sense of partnership\u003C/p>\n\u003Cp>It’s not about fixing each other, it’s about learning to respond with understanding, curiosity, and care.\u003C/p>\n\u003Cfigure data-asset-id=\"0a06e065-6a8b-406e-9036-f35b0f3852c7\" data-image-id=\"0a06e065-6a8b-406e-9036-f35b0f3852c7\">\u003Cimg src=\"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/a8200226-9a8f-4847-857a-12d90ec427d3/Couple%20grasping%20arms.png\" data-asset-id=\"0a06e065-6a8b-406e-9036-f35b0f3852c7\" data-image-id=\"0a06e065-6a8b-406e-9036-f35b0f3852c7\" alt=\"A close up of a couple's right arms. They are grasping each other in a gesture of closeness, connection and commitment. \">\u003C/figure>\n\u003Ch3>\u003Cstrong>Start small, stay consistent\u003C/strong>\u003C/h3>\n\u003Cp>If you and your partner have been feeling stuck, you don’t need to figure it out alone. Support for relationship issues is available, and it starts with one conversation.\u003C/p>\n\u003Cp>Whether you’re navigating a specific challenge or want to strengthen your bond, relationship counselling offers a path forward to a more healthy relationship. Taking that first step may feel scary, and at the same time it could be the most important one for your future together. If you're ready for support, get started with \u003Ca href=\"https://www.mymirror.com.au/couples-therapy\">My Mirror couples therapy\u003C/a> today.\u003C/p>\n\u003Ch4>\u003Cstrong>References:\u003C/strong>\u003C/h4>\n\u003Cp>Australian Psychological Society. (n.d.-a). \u003Cem>Relationship problems: Treatment.\u003C/em> Retrieved August 14, 2025, from \u003Ca href=\"https://psychology.org.au/for-the-public/psychology-topics/relationship-problems/therapies-that-work\">https://psychology.org.au/for-the-public/psychology-topics/relationship-problems/therapies-that-work\u003C/a>\u003C/p>\n\u003Cp>Australian Psychological Society. (n.d.-b). \u003Cem>Relationship problems\u003C/em>. Retrieved September 3, 2025, from https://psychology.org.au/for-the-public/psychology-topics/relationship-problems\u003C/p>\n\u003Cp>Baugh, E. J., & Humphries, D. (2009). \u003Cem>Can we talk? Improving couples' communication\u003C/em> (FCS2178). University of Florida, Institute of Food and Agricultural Sciences. Retrieved September 3, 2025, from https://www.dartmouth.edu/eap/library/comunic1.pdf\u003C/p>\n\u003Cp>Javadivala, Z., Allahverdipour, H., Jafarabadi, M. A., Azimi, S., Gilani, N., & Chattu, V. K. (2021). Improved couple satisfaction and communication with marriage and relationship programs: Are there gender differences? A systematic review and meta-analysis. \u003Cem>Systematic Reviews, 10\u003C/em>(1), Article 178. \u003Ca href=\"https://doi.org/10.1186/s13643-021-01719-0\">https://doi.org/10.1186/s13643-021-01719-0\u003C/a>\u003C/p>\n\u003Cp>Kysely, A., Bishop, B., Kane, R. T., McDevitt, M., De Palma, M., & Rooney, R. (2022). Couples therapy delivered through videoconferencing: Effects on relationship outcomes, mental health, and the therapeutic alliance. \u003Cem>Frontiers in Psychology, 12\u003C/em>, Article 773030. \u003Ca href=\"https://doi.org/10.3389/fpsyg.2021.773030\">https://doi.org/10.3389/fpsyg.2021.773030\u003C/a>\u003C/p>\n\u003Cp>Lifeline Australia. (n.d.). \u003Cem>Signs and effects of relationship problems\u003C/em>. Lifeline Support Toolkit. Retrieved September 3, 2025, from https://toolkit.lifeline.org.au/topics/relationships/signs-and-effects-of-problems-in-relationships\u003C/p>\n\u003Cp>Quan, L., Zhang, K., & Chen, H. (2025). The relationship between childhood trauma and romantic relationship satisfaction: The role of attachment and social support. \u003Cem>Frontiers in Psychiatry, 15\u003C/em>, Article 1519699. \u003Ca href=\"https://doi.org/10.3389/fpsyt.2024.1519699\">https://doi.org/10.3\u003C/a>\u003Ca href=\"https://www.semrush.com/swa/checker/389/fpsyt.2024.1519699\">389/fpsyt.2024.1519699\u003C/a>\u003C/p>",{"type":121,"name":157,"value":539},{"type":121,"name":160,"value":589},"Learn how couples counselling can help you rebuild trust, deepen emotional intimacy, and create healthier patterns of connection, all from the comfort of home.",{"type":121,"name":163,"value":591},"online couples therapy, couples counselling, unhealthy relationship patterns, couples therapy for communication, relationship counselling, breaking negative relationship cycles, therapy for couples, support for relationship issues",{"type":121,"name":166,"value":593},"https://www.mymirror.com.au/couples-therapy/unhealthy-relationship-patterns",{"type":169,"name":170,"value":595},[],{"type":121,"name":173,"value":539},{"type":121,"name":175,"value":589},{"type":178,"name":179,"value":599},[600],{"name":601,"description":570,"type":184,"size":602,"url":571,"width":225,"height":226,"renditions":603},"Couple in therapy.png",1871605,{},{"type":121,"name":191,"value":192},{"system":606,"elements":612},{"id":607,"name":608,"codename":609,"language":109,"type":110,"collection":109,"sitemap_locations":610,"last_modified":611,"workflow":109,"workflow_step":113},"2a5a6b73-07e8-4538-9c95-561f4f065b0d","Am I Ok?","am_i_ok_",[],"2025-08-27T01:54:24.3593389Z",{"content_type":613,"title":615,"slug":617,"publish_date":619,"author":621,"category":624,"read_time":626,"summary":627,"content":629,"meta__meta_title":639,"meta__meta_description":641,"meta__meta_keywords":643,"meta__canonical":644,"meta__indexing":645,"meta__og_title":647,"meta__og_description":648,"meta__og_image":649,"meta__service_type":660},{"type":116,"name":117,"value":614},[119],{"type":121,"name":122,"value":616},"Am I Ok? A Psychologist’s Guide to Self-Reflection and Well-Being",{"type":124,"name":125,"value":618},"am-i-ok-guide-to-self-reflection-and-well-being",{"type":128,"name":129,"value":620,"display_timezone":209},"2025-08-27T21:00:00Z",{"type":116,"name":133,"value":622},[623],"untitled_content_item_2ced223",{"type":116,"name":137,"value":625},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":628},"Every year we acknowledge RU OK? Day. It’s one day of the year that encourages us to check in with our loved ones and offer them a listening ear and support if they need it. RU OK? Day is a crucial initiative because it gets people talking about mental health and this goes a long way to breaking down the stigma and shame which can be associated with mental health issues and gets people connecting with their loved ones. However, there is another important question that we can often overlook…",{"type":148,"name":149,"images":630,"links":631,"modular_content":632,"value":638},{},{},[633,634,635,636,637],"d53b53fb_ce5b_013a_2b94_d9df00ac62c9","n760ff9ac_a30b_015b_c6ad_b2dd1c5fc8cc","n21fb9e11_4c68_0159_e40e_33a1b4ff44f1","n00a2bed4_7903_01cf_727b_c8b0ebaed12c","n78971122_4258_0189_7250_2016027132b9","\u003Cp>Every year we acknowledge RU OK? Day. It’s one day of the year that encourages us to check in with our loved ones and offer them a listening ear and support if they need it. RU OK? Day is a crucial initiative because it gets people talking about mental health and this goes a long way to breaking down the stigma and shame which can be associated with mental health issues and gets people connecting with their loved ones. However, there is another important question that we can often overlook…\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d53b53fb_ce5b_013a_2b94_d9df00ac62c9\">\u003C/object>\n\u003Ch2>\u003Cstrong>“Am I OK?”\u003C/strong>\u003C/h2>\n\u003Cp>There’s an analogy in psychology about self-care. When they demonstrate the safety instructions on an aircraft, they always ask passengers to fit their own oxygen masks before they fit anyone else’s. And why is this? Simply because we cannot look after other people if we are not functioning well ourselves. And this is why “Am I OK?” is an important question to reflect on, before you check in with loved ones and ask, “RU OK?”\u003C/p>\n\u003Cp>Let’s explore why learning to check in with yourself is vital in the quest to maintain your mental health and emotional balance. But also, how do you ask yourself this question, and what do you do with the answers?\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>\u003Cstrong>The Importance of Self-Reflection\u003C/strong>\u003C/h2>\n\u003Cp>Self-reflection is about pausing and honestly exploring what you are thinking, how you feel (emotionally and physically) and understanding how this impacts your wellbeing. This concept sounds simple enough, but in reality it can feel quite difficult. Many people are very good at pushing down or avoiding their emotions because they feel uncomfortable, or they have thoughts that they would much rather not explore. However, despite ignoring or turning away from our discomfort it doesn’t actually get rid of the situation/feelings.\u003C/p>\n\u003Cp>When we avoid our thoughts and feelings we actually miss out on the opportunity to identify unmet needs, and therefore we cannot meet those needs…and in turn that means the feelings don’t go anywhere, in fact, they can sometimes get worse.\u003C/p>\n\u003Cp>Asking yourself, “Am I ok?” can be confronting for some people, and it certainly isn’t about finding a quick fix or brushing off your feelings. It’s a process of acknowledgement (without judgment) and then using this information to identify what your needs are, and how you will choose to move forward with intention.  When you regularly self-reflect it can help you figure out patterns (the way you respond or react to certain scenarios or people) and helps you identify triggers or stressors and can then help you come up with strategies to address things before they escalate. Being self-reflective is a proactive strategy to manage your mental health and can be an empowering first step to taking control of your wellbeing.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>\u003Cstrong>How to Ask Yourself “Am I Ok?”\u003C/strong>\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n760ff9ac_a30b_015b_c6ad_b2dd1c5fc8cc\">\u003C/object>\n\u003Ch3>\u003Cstrong>Choose the right time and space for self-reflection\u003C/strong> \u003C/h3>\n\u003Cp>It’s important to be strategic about the time you choose to self-reflect. Try to find a time where you won’t be interrupted, and you can have a quiet moment to consider your thoughts and feelings. Try to set up some time regularly to jot down or reflect on things. The key is to find a space where you can be alone with your thoughts, free from distractions. You can make your self-reflection more formal by scheduling a specific time (i.e. right before bed, or first thing on waking) and you could write down your reflections, or you could keep things more casual and simply mull over your thoughts.\u003C/p>\n\u003Ch3>\u003Cstrong>Be Honest\u003C/strong> \u003C/h3>\n\u003Cp>Self-reflection requires you to be honest with yourself. We can be quite good at brushing things off or can be practiced at downplaying things so we don’t worry others, or we just aren’t used to actually thinking about how we feel or what we need/want. So, ensure you are gentle with yourself, and validate that it's normal to have a range of emotions, and give yourself permission to feel any intense emotions like, sadness, anger or anxiety you might be experiencing.\u003C/p>\n\u003Ch3>\u003Cstrong>Listen to what your body is telling you\u003C/strong> \u003C/h3>\n\u003Cp>Okay so self-reflection might take practice (and you might need to break some old habits of minimising or pushing away discomfort) so it’s important to check in on your body…it will give you a lot of cues about what you need as your physical health is closely linked to your emotional well-being. So, notice any physical symptoms like; tummy upsets, feeling tired (less total sleep, or reduced quality of sleep), having headaches, or changes in appetite as these things can be a signal from our body that we are experiencing stress or overwhelm. Your body often signals when something isn’t right before your mind does.\u003C/p>\n\u003Ch3>\u003Cstrong>Identify triggers and stressors\u003C/strong> \u003C/h3>\n\u003Cp>It’s important to consider what is happening around you, or what was happening before you experienced a period of emotional discomfort or stress. Was something happening at work? Did you have an argument with someone? Did you feel looked over or underappreciated? It’s important to find out what triggers you because understanding the root cause of your discomfort can help you decide on the right tool or strategy to address things.\u003C/p>\n\u003Ch3>\u003Cstrong>Understand your needs\u003C/strong> \u003C/h3>\n\u003Cp>Once you have figured out how you are feeling you need to consider what you can do (practically and realistically) to take steps to improve your wellbeing. It could be as simple as asking for help, saying “no” to something, catching up with friends, setting a “to do” list or having an uncomfortable but necessary conversation with someone. \u003Ca href=\"https://www.mymirror.com.au/mental-health-assessment/dass21\" title=\"My Mirror Mental Health Check-In\">Asking yourself “Am I OK?”\u003C/a> is about taking action to ensure your needs are being met, which in turn helps reduce emotional discomfort, overwhelm and stress.\u003C/p>\n\u003Ch3>\u003Cbr>\u003C/h3>\n\u003Ch2>Start with a Mental Health Assessment\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n21fb9e11_4c68_0159_e40e_33a1b4ff44f1\">\u003C/object>\n\u003Cp>Our \u003Ca href=\"/mental-health-assessment/dass21\" title=\"Mental Health Check In\">mental health check-in\u003C/a> utilises the DASS-21 assessment, a set of three self-report scales designed to gauge emotional states such as \u003Ca href=\"/depression-therapy\">depression\u003C/a>, \u003Ca href=\"/anxiety-therapy\" title=\"Anxiety management\">anxiety\u003C/a>, and \u003Ca href=\"/stress-management-therapy\" title=\"Stress Management\">stress\u003C/a>.\u003C/p>\n\u003Cp>This self-assessment is a quick, free, and confidential tool that helps you gain a clearer understanding of your mental well-being. \u003C/p>\n\u003Cp>The results can be used to refine your \u003Ca href=\"/online-psychologists\" title=\"Find a psychologist\">search for a psychologist\u003C/a>, potentially improving your chances of finding a better match.\u003C/p>\n\u003Ch3>\u003Cbr>\u003C/h3>\n\u003Ch2>\u003Cstrong>Strategies for Improving Your Well-Being\u003C/strong>\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n00a2bed4_7903_01cf_727b_c8b0ebaed12c\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Ok, so you have checked in with yourself, identified your feelings and your needs…but what next? Many people struggle to implement or prioritise strategies that can improve their wellbeing, so here are some simple tips to get you thinking:\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>Prioritise self-care\u003C/strong> \u003C/h3>\n\u003Cp>Many people think self-care is about treating yourself, but it’s much more than that. Self-care is about taking intentional steps to manage your physical, emotional and mental wellbeing. This could include things like eating well, getting sleep, regular exercise, keeping up social connections, or bringing more things into your day that make you feel fulfilled or joyful. Make self-care a non-negotiable part of your routine.\u003C/p>\n\u003Ch3>\u003Cstrong>Set Boundaries\u003C/strong>\u003C/h3>\n\u003Cp>Setting boundaries is a great way you can protect your time and energy. Many people find it hard to say no (they don’t know how to handle difficult conversations or worry what people will think of them when they do put in place a boundary) but it’s an important skill to practice. Saying no might be about reducing additional responsibilities, limiting your exposure to stressful situations (or toxic people), or carving out time for yourself, even if it means that you run the risk of disappointing others. Boundaries can help us prevent burnout as we aren’t being stretched too thin and we have enough energy left for ourselves to commit to activities that bring us positive feelings.\u003C/p>\n\u003Ch3>\u003Cstrong>Incorporate mindfulness into your day\u003C/strong>\u003C/h3>\n\u003Cp>Mindfulness is about being present in the moment without judgment. It is a great strategy for reducing stress and strong emotions as you focus on the “here and now” rather than some future (worrying or concerning) situation that might never come to fruition, or some past issue that made you feel distressed or upset. By learning practices like deep breathing, meditation, or body scans you can stay better connected to your emotions and learn how to respond to them in a healthy and adaptive way.\u003C/p>\n\u003Ch3>\u003Cstrong>Do things that make you feel happy\u003C/strong>\u003C/h3>\n\u003Cp>When we engage in positive activities it can have a direct influence on our mood. Also, the simple act of doing something intentionally to look after yourself, or to take action can help you feel empowered. So, it could be about learning something new, taking some down time and reading a book or gardening or it could be pursuing something creative. Whatever it is, make sure you do something small and positive for yourself each day.\u003C/p>\n\u003Ch3>\u003Cstrong>Seek Support\u003C/strong> \u003C/h3>\n\u003Cp>If the concept of self-reflection feels daunting or you are worried about what might come up (or how you might handle it) then don’t hesitate to reach out for support. You could check in with a loved one and talk to them about what’s happening for you, but if you are struggling to manage your emotions or find yourself feeling overwhelmed you might want to consider talking to a psychologist. Sometimes, an outside perspective can help you see things more clearly and offer solutions you hadn’t considered.\u003C/p>\n\u003Cp>When you ask yourself, “Am I ok?” it is an act of self-compassion and empowerment. It’s about giving yourself, your feelings and needs the attention and care deserve. It’s also about identifying when you need support, and then making strides towards addressing and maintaining your wellbeing. \u003Cstrong>So, is it time to ask yourself….”Am I OK?”\u003C/strong>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n78971122_4258_0189_7250_2016027132b9\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":640},"Am I Ok? Guide to Self-Reflection and Well-Being",{"type":121,"name":160,"value":642},"Learning to check in with yourself is crucial for maintaining mental health. How do you ask yourself if you’re truly ok? What to do based on your answers?",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":646},[],{"type":121,"name":173,"value":640},{"type":121,"name":175,"value":642},{"type":178,"name":179,"value":650},[651],{"name":652,"description":653,"type":654,"size":655,"url":656,"width":657,"height":658,"renditions":659},"Am I Ok introduction.jpg","Women sitting by lake reflecting","image/jpeg",1137439,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/9ee77707-d7a8-4cfc-9ef7-d84dee86c4e3/Am%20I%20Ok%20introduction.jpg",4288,2848,{},{"type":121,"name":191,"value":192},{"system":662,"elements":668},{"id":663,"name":664,"codename":665,"language":109,"type":110,"collection":109,"sitemap_locations":666,"last_modified":667,"workflow":109,"workflow_step":113},"af26dbf8-e265-4fac-a21f-23c67dc2718f","Is Couples Therapy Worth It? 5 Reasons the Answer Is Yes","n5_benefits_of_online_couples_therapy_vs_in_person",[],"2025-05-21T06:34:03.7785404Z",{"content_type":669,"title":671,"slug":673,"publish_date":675,"author":677,"category":679,"read_time":681,"summary":682,"content":684,"meta__meta_title":693,"meta__meta_description":695,"meta__meta_keywords":697,"meta__canonical":698,"meta__indexing":699,"meta__og_title":701,"meta__og_description":702,"meta__og_image":703,"meta__service_type":711},{"type":116,"name":117,"value":670},[119],{"type":121,"name":122,"value":672},"Is Couples Therapy Worth It? 5 Reasons the Answer Is Yes ",{"type":124,"name":125,"value":674},"is-couples-therapy-worth-it",{"type":128,"name":129,"value":676,"display_timezone":209},"2025-05-20T14:00:00Z",{"type":116,"name":133,"value":678},[277],{"type":116,"name":137,"value":680},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":683},"Couples therapy, sometimes called couples counselling, is no longer just a last resort. It's increasingly recognised as a powerful and proactive way to support and strengthen your relationship. Whether you're navigating a challenging period or simply looking to deepen your connection, many couples are now turning to online therapy for its convenience and effectiveness.\n\nMore and more, people are shifting their mindset, seeing couples therapy not as a reaction to conflict or crisis, but as a positive step toward building a healthier, more resilient partnership. It creates a supportive, judgment-free space where both partners can better understand one another, improve communication, and lay the foundation for a more fulfilling future together.",{"type":148,"name":149,"images":685,"links":686,"modular_content":687,"value":692},{},{},[688,689,690,691],"n94952202_8198_01a3_da37_bc1b49a55049","fb765816_11f7_0183_28eb_4c61d48832a4","f8f767d1_ab7c_018d_4831_aa6b34bfcb0b","n61e2d673_560e_01ac_73b3_49f6e8cd9dda","\u003Cp>Couples therapy, sometimes called couples counselling, is no longer just a last resort. It's increasingly recognised as a powerful and proactive way to support and strengthen your relationship. Whether you're navigating a challenging period or simply looking to deepen your connection, many couples are now turning to online therapy for its convenience and effectiveness.\u003C/p>\n\u003Cp>More and more, people are shifting their mindset, seeing couples therapy not as a reaction to conflict or crisis, but as a positive step toward building a healthier, more resilient partnership. It creates a supportive, judgment-free space where both partners can better understand one another, improve communication, and lay the foundation for a more fulfilling future together.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n94952202_8198_01a3_da37_bc1b49a55049\">\u003C/object>\n\u003Ch1>\u003Cstrong>Why Do Couples Go to Therapy?\u003C/strong> \u003C/h1>\n\u003Cp>Relationships naturally face difficulties. Couples therapy offers a safe environment where couples can work through a variety of issues that often come up in relationships. Some of the most common challenges couples face include: \u003C/p>\n\u003Ch2>\u003Cstrong>Communication Breakdown\u003C/strong>: \u003C/h2>\n\u003Cp>When communication isn’t clear, it can lead to frustration, tension, and misunderstanding. Without open and honest communication, it can be hard to resolve issues.\u003C/p>\n\u003Ch2>\u003Cstrong>Unresolved Conflicts\u003C/strong>: \u003C/h2>\n\u003Cp>Sometimes, disagreements don’t get fully resolved, and they keep coming back, creating ongoing stress and distance in the relationship. Therapy can help partners find ways to settle these conflicts in a healthy way.\u003C/p>\n\u003Ch2>\u003Cstrong>Life Transitions\u003C/strong>: \u003C/h2>\n\u003Cp>Big life changes like moving to a new city, having children, or switching careers can put pressure on any relationship. Therapy helps couples adjust to these changes together while maintaining their connection.\u003C/p>\n\u003Ch2>\u003Cstrong>Rekindling Intimacy\u003C/strong>: \u003C/h2>\n\u003Cp>Over time, emotional and physical closeness can fade. This loss of intimacy can leave couples feeling disconnected. Therapy can help partners re-establish emotional and physical bonds to improve their relationship.\u003C/p>\n\u003Ch2>\u003Cstrong>Rebuilding Trust After Dishonesty\u003C/strong>: \u003C/h2>\n\u003Cp>If trust has been broken, therapy offers strategies for rebuilding that trust and working through the healing process.\u003C/p>\n\u003Ch2>\u003Cstrong>Addressing Trauma or Grief\u003C/strong>: \u003C/h2>\n\u003Cp>Trauma or grief, whether shared or experienced individually, can deeply affect the dynamic between partners. Couples therapy provides a space to process these emotions together.\u003C/p>\n\u003Ch2>\u003Cstrong>Diverging Values and Beliefs\u003C/strong>: \u003C/h2>\n\u003Cp>Couples can face conflicts when they have different cultural, religious, or personal values. Therapy can help them understand each other’s perspectives and find common ground.\u003C/p>\n\u003Ch2>\u003Cstrong>Unhealthy Patterns\u003C/strong>: \u003C/h2>\n\u003Cp>Negative patterns or behaviours, such as constant arguing or poor conflict resolution, can slowly chip away at the connection between partners. Therapy helps couples recognise and break these cycles.\u003C/p>\n\u003Cp>Whether you're facing major challenges or simply want to strengthen your bond, therapy for couples provides valuable support.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"fb765816_11f7_0183_28eb_4c61d48832a4\">\u003C/object>\n\u003Ch1>\u003Cstrong>The Advantages of Couples Therapy\u003C/strong> \u003C/h1>\n\u003Cp>Online couples therapy has made professional support more accessible than ever before. It is flexible, convenient, and can help your relationship thrive in several ways:\u003C/p>\n\u003Ch2>\u003Cstrong>1. Improved Communication Skills\u003C/strong> \u003C/h2>\n\u003Cp>A key focus of couples therapy is to help partners communicate better. Good communication is the foundation of any strong relationship.\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Active Listening:\u003C/strong> Learn to truly listen to your partner’s thoughts and feelings.\u003C/li>\n  \u003Cli>\u003Cstrong>Clear Expression:\u003C/strong> Share your emotions and thoughts openly and respectfully.\u003C/li>\n  \u003Cli>\u003Cstrong>Conflict Resolution:\u003C/strong> Discover better ways to resolve disagreements and find solutions that work for both of you.\u003C/li>\n\u003C/ul>\n\u003Ch2>\u003Cstrong>2. Deeper Empathy and Understanding\u003C/strong> \u003C/h2>\n\u003Cp>Therapy for couples helps partners understand each other on a deeper level, creating a more empathetic and emotionally connected relationship.\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Perspective-Taking:\u003C/strong> Learn to see things from your partner’s point of view, fostering understanding and compassion.\u003C/li>\n  \u003Cli>\u003Cstrong>Emotional Support:\u003C/strong> Build a relationship where both partners feel valued, heard, and respected.\u003C/li>\n  \u003Cli>\u003Cstrong>Healing Together:\u003C/strong> Work through emotions like anger or sadness in a way that brings you closer together.\u003C/li>\n\u003C/ul>\n\u003Ch2>\u003Cstrong>3. Rebuilding Trust and Safety\u003C/strong> \u003C/h2>\n\u003Cp>Trust is the foundation of every strong relationship. Couples psychology sessions provide tools to help rebuild trust after it’s been broken.\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Open Communication:\u003C/strong> Be open and honest with each other, creating a culture of trust and transparency.\u003C/li>\n  \u003Cli>\u003Cstrong>Emotional Safety:\u003C/strong> Build a space where it’s safe to share your vulnerabilities and feelings.\u003C/li>\n  \u003Cli>\u003Cstrong>Consistency:\u003C/strong> Restore trust through reliable, positive actions over time.\u003C/li>\n\u003C/ul>\n\u003Ch2>\u003Cstrong>4. Revitalised Intimacy\u003C/strong> \u003C/h2>\n\u003Cp>Emotional and physical closeness are essential to a strong relationship. Online couples therapy can help reignite both emotional and physical intimacy.\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Emotional Bonds:\u003C/strong> Strengthen your connection through meaningful conversations and shared experiences.\u003C/li>\n  \u003Cli>\u003Cstrong>Physical Intimacy:\u003C/strong> Work on improving or rebuilding physical closeness and affection.\u003C/li>\n  \u003Cli>\u003Cstrong>Shared Experiences:\u003C/strong> Create new memories together that strengthen your bond and connection.\u003C/li>\n\u003C/ul>\n\u003Ch2>\u003Cstrong>5. A Stronger, Resilient Partnership\u003C/strong> \u003C/h2>\n\u003Cp>Couples therapy helps build a solid foundation for a lasting, resilient partnership. It teaches couples how to work through tough situations and remain strong together.\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Problem-Solving Skills:\u003C/strong> Learn how to tackle challenges together and find solutions that work for both partners.\u003C/li>\n  \u003Cli>\u003Cstrong>Flexibility:\u003C/strong> Develop the ability to handle life’s changes as a team, whether it’s big life events or everyday stress.\u003C/li>\n  \u003Cli>\u003Cstrong>Stronger Foundation:\u003C/strong> Build a relationship that thrives through good times and challenges.\u003C/li>\n\u003C/ul>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"f8f767d1_ab7c_018d_4831_aa6b34bfcb0b\">\u003C/object>\n\u003Ch1>\u003Cstrong>Overcoming Stigma Around Couples Psychology Sessions\u003C/strong> \u003C/h1>\n\u003Cp>There’s often a stigma around seeking professional help for relationships, but this is changing. Seeking couples therapy is not a sign of failure; it’s a sign of strength. It’s a proactive and empowering choice that helps couples grow, understand each other better, and support each other in a healthier way.\u003C/p>\n\u003Cp>By taking part in online couples therapy, couples show that they care about their relationship and want to make it stronger. It’s about working together to build a lasting, fulfilling partnership.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n61e2d673_560e_01ac_73b3_49f6e8cd9dda\">\u003C/object>\n\u003Ch1>\u003Cstrong>Start your couples therapy journey today\u003C/strong>\u003C/h1>\n\u003Cp>Online couples therapy with My Mirror is a powerful way to grow together. With flexible session times, experienced \u003Ca href=\"https://www.mymirror.com.au/online-psychologists/couples\" title=\"Couples psychologist list\">couples psychologists\u003C/a>, and flexible bookings, getting started has never been easier. Don’t wait for issues to build; taking the first step can feel big, but we’re here to support you. \u003Ca href=\"https://www.mymirror.com.au/couples-therapy\" title=\"Couples therapy\">Book your online couples therapy session today.\u003C/a>\u003C/p>",{"type":121,"name":157,"value":694},"5 Benefits of Online Couples Therapy | My Mirror",{"type":121,"name":160,"value":696},"Explore the benefits of online couples therapy, from flexible scheduling to professional and dedicated support, all in the comfort of your own space.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":700},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":704},[705],{"name":706,"description":707,"type":654,"size":708,"url":709,"width":225,"height":349,"renditions":710},"1st image.jpg","Male and female couple sitting talking over a takeaway coffee",691355,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/a479a5f0-acb7-42b2-bce8-2102b65031d9/1st%20image.jpg",{},{"type":121,"name":191,"value":192},{"system":713,"elements":719},{"id":714,"name":715,"codename":716,"language":109,"type":110,"collection":109,"sitemap_locations":717,"last_modified":718,"workflow":109,"workflow_step":113},"4ec9e4b6-8d5c-4fe5-b83e-c2fb064a75ff","Work-Life Balance and Burnout","work_life_balance_and_burnout",[],"2025-08-06T03:14:39.5009469Z",{"content_type":720,"title":722,"slug":724,"publish_date":726,"author":728,"category":730,"read_time":732,"summary":733,"content":735,"meta__meta_title":745,"meta__meta_description":747,"meta__meta_keywords":749,"meta__canonical":750,"meta__indexing":751,"meta__og_title":753,"meta__og_description":754,"meta__og_image":755,"meta__service_type":765},{"type":116,"name":117,"value":721},[119],{"type":121,"name":122,"value":723},"How to improve your work-life balance and avoid burnout?",{"type":124,"name":125,"value":725},"how-to-improve-your-work-life-balance-and-avoid-burnout",{"type":128,"name":129,"value":727,"display_timezone":209},"2024-09-11T14:00:00Z",{"type":116,"name":133,"value":729},[623],{"type":116,"name":137,"value":731},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":734},"In our fast-paced world, achieving a healthy work-life balance can be difficult. We need to manage the demands of long working hours that can often extend beyond the office and our contracted working hours, with technology blurring the lines between work and home life. \n\nWhat proactive steps can we take to avoid burnout? Identifying personal triggers and stressors is a crucial first step. By understanding what leads to feelings of overwhelm, we can implement strategies tailored to our unique situations. ",{"type":148,"name":149,"images":736,"links":737,"modular_content":738,"value":744},{},{},[739,740,741,742,743],"db251656_140a_01ba_3e26_d009df940e04","n6a3202a5_4cfe_01f4_0f45_04dfbb3ba42b","n98893533_aee4_01b4_704f_a22ffc5be106","n6db28976_e2ee_01b7_8f53_1a8105f9075c","n8a5c196d_458e_0116_c72c_247a3e53b214","\u003Cp>Are you looking to set boundaries, prioritize self-care, and manage stress effectively while maintaining a fulfilling work-life balance? Whether you're dealing with burnout or seeking a better balance, My Mirror presents \u003Cem>Creating a Balance: Strategies for Work-Life Harmony and Preventing Burnout\u003C/em> workshop, offering valuable tips to help you thrive both personally and professionally.\u003C/p>\n\u003Cp>Watch the full recording now and start creating a healthier, more sustainable lifestyle!\u003C/p>\n\u003Cp>\u003Cem>My Mirror online workshop presented by Rachel Tomlinson\u003C/em>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"db251656_140a_01ba_3e26_d009df940e04\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>In our fast-paced world, achieving a healthy work-life balance can be difficult. We need to manage the demands of long working hours that can often extend beyond the office and our contracted working hours, with technology blurring the lines between work and home life. \u003C/p>\n\u003Cp>Being constantly connected can increase the risk of burnout and impact our overall health and well-being. We see media campaigns and trends like “quiet quitting” or “mediocre Mondays” which highlight just how stretched and overwhelmed people are which makes it all the more crucial to address the underlying issues that contribute to this growing problem.\u003C/p>\n\u003Cp>What proactive steps can we take to avoid burnout? Identifying personal triggers and stressors is a crucial first step. By understanding what leads to feelings of overwhelm, we can implement strategies tailored to our unique situations. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How to recognise the early signs of burnout\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6a3202a5_4cfe_01f4_0f45_04dfbb3ba42b\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Burnout isn’t something that happens overnight. It's a gradual process as we experience stress that accumulates over time, and we don’t have enough time to recover fully between periods of stress or overwhelm. Burnout arises from an imbalance between the demands of a job role and the resources you have available to help you cope with those demands. If someone is under pressure and they don’t have the chance to recover and recharge eventually they start to see their performance and wellbeing suffer. \u003C/p>\n\u003Cp>Warning signs of burnout can include things like; fatigue, irritability, feeling detached from work/clients, reduced productivity, and even cynicism. In addition, people may experience physical symptoms like headaches or digestive issues like stomach upsets. \u003C/p>\n\u003Cp>If you’re experiencing severe burnout, we suggest reaching out to a psychologist. You can use our \u003Ca href=\"/get-matched\" title=\"Get Matched \">matching tool\u003C/a> to find a psychologist who fits your needs and schedule.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How does work-life balance help prevent burnout?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n98893533_aee4_01b4_704f_a22ffc5be106\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>So what does a \u003Ca href=\"https://www.mymirror.com.au/strategies-for-work-life-harmony-and-preventing-burnout\" title=\"Strategies for work-life harmony and preventing burnout\">healthy work-life balance\u003C/a> look like? It's important to note that this can look different to each person depending on what they need in their life, as well as their individual strengths or characteristics. But in a general sense, it is the balance between the time and energy dedicated to work and that of their personal life. When work starts to encroach on personal or family time, it can result in stress, less time to engage in hobbies or other activities that lead to fulfilment and personal growth, but it also has the potential to impact the quality of relationships. On the flip side, if personal life is prioritised over work, it can result in reduced output or outcomes at work, job dissatisfaction and stagnation in career progression.  \u003C/p>\n\u003Cp>Having a balance between work and life allows people to meet professional obligations while simultaneously having enough time and energy (physical and emotional energy) to take care of their physical, emotional, and social needs. Again, while this balance will look different for everyone, it's important to note that it's not about equally dividing time between work and home but finding a way to integrate both elements harmoniously to allow for fulfilment in both areas.\u003C/p>\n\u003Ch2>\u003Cbr>\u003C/h2>\n\u003Ch2>How to prevent and avoid burnout?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6db28976_e2ee_01b7_8f53_1a8105f9075c\">\u003C/object>\n\u003Ch3>\u003Cstrong>Establish clear boundaries between work and personal life\u003C/strong>\u003C/h3>\n\u003Cp>One of the most effective ways to achieve work-life balance is to learn how to set boundaries between work and personal life. This could include things like communicating to colleagues your expectations, or boundaries, it could be about committing to leaving work on time or only picking up calls or checking emails at certain times or under certain circumstances after hours. \u003C/p>\n\u003Ch3>\u003Cstrong>Understanding that saying no is okay\u003C/strong>\u003C/h3>\n\u003Cp>Saying no can be challenging for many people. They worry about disappointing others or the impact of what might happen if they do say no. However, this can lead to taking on more work than is achievable (or more than is good for their wellbeing and health). Learning how to have a difficult conversation and ultimately saying no when necessary is vital in maintaining balance at work and in your personal life.\u003C/p>\n\u003Ch3>\u003Cstrong>Embrace digital detox\u003C/strong>\u003C/h3>\n\u003Cp>Try to plan regular digital detoxes. We are constantly connected to technology and this makes it harder to draw the line when it comes to disconnecting from work. You could set your phone to do not disturb during certain periods, silence notifications or even move your phone away from you. Depending on your role you may need to be accessible, but see if you can carve out specific times of the day where you can fully disconnect and prioritise personal activities and relationships.\u003C/p>\n\u003Ch3>\u003Cstrong>Adopt Mindfulness Practices\u003C/strong>\u003C/h3>\n\u003Cp>We spend so much time rushing around, and worrying about the next thing or trying to multitask that it's hard for many of us to pause and unwind. Mindfulness is the practice of being present in the moment without judgment. When you incorporate mindfulness into your day it can help you manage stress and maintain balance. Mindfulness covers a range of techniques and activities to help you keep calm and relaxed, including; meditation, calm breathing or grounding strategies.\u003C/p>\n\u003Ch3>\u003Cstrong>Prioritise the importance of self-care\u003C/strong>\u003C/h3>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/stress-management-and-self-care-essentials\" title=\"Stress Management and Self-Care Essentials\">Self-care\u003C/a> is not a luxury; it's a necessity. It's not all about massages, or “treating” yourself either. True self-care is about prioritising time for activities that give you energy or promote physical and emotional well-being. This will look different for everyone, as some people are energised by being around others but some are energised when they have some alone time. But some good ideas to get you thinking about self-care could include; exercise, eating healthy, getting enough sleep, learning something new, or even saying “no” and clearing your schedule.  \u003C/p>\n\u003Ch3>\u003Cstrong>Connect with support services when needed\u003C/strong>\u003C/h3>\n\u003Cp>If you're feeling overwhelmed, don't hesitate to seek support. You don’t need to be in \u003Ca href=\"https://www.mymirror.com.au/contact#resources\" title=\"Crisis contacts\">crisis\u003C/a> or have a mental health diagnosis to \u003Ca href=\"https://www.mymirror.com.au/get-matched\" title=\"Get matched\">connect with a psychologist\u003C/a>, they can provide valuable insights and coping strategies to help you manage stress, implement boundaries and find a better balance.\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/strategies-for-work-life-harmony-and-preventing-burnout\" title=\"Strategies for work-life harmony and preventing burnout\">Achieving work-life balance\u003C/a> is an ongoing process that requires conscious effort and self-awareness. It's something that you will need to review and assess as your needs and preferences will change over time – depending on what is happening in your world. By learning how to set (and keep) boundaries, practice self-care, and reach out for support when you need it, you can minimise the risk of burnout and create a more fulfilling and balanced life. Remember, that balance doesn’t mean perfection, nor does it mean the same thing for every person. It's about finding what works for you, paying attention to how you are feeling, and tweaking and adjusting things. With the right strategies in place, you can thrive and feel fulfilled in both your work and personal life.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n8a5c196d_458e_0116_c72c_247a3e53b214\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Feeling overworked and stressed can often signal a deeper issue with burnout—a condition that gradually creeps in as the balance between work demands and personal well-being shifts. Achieving a healthy work-life balance is not just a goal but a continuous process that requires self-awareness and intentional effort. By setting clear boundaries, learning to say no, implementing digital detoxes, practising mindfulness, prioritizing self-care, and seeking support when needed, you can effectively manage and prevent burnout.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":746},"How to Improve your Work-Life Balance and Avoid Burnout?",{"type":121,"name":160,"value":748},"Learn effective strategies to improve your work-life balance, reduce stress, and avoid burnout for a healthier, more fullfilling lifestyle.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":752},[],{"type":121,"name":173,"value":746},{"type":121,"name":175,"value":748},{"type":178,"name":179,"value":756},[757],{"name":758,"description":759,"type":654,"size":760,"url":761,"width":762,"height":763,"renditions":764},"Women-balancing-in-sunshine.jpg","Women balancing on log in the sunset ",377392,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/32d1e11b-7e40-439a-96cf-c0536d947829/Women-balancing-in-sunshine.jpg",5323,2994,{},{"type":121,"name":191,"value":192},{"system":767,"elements":773},{"id":768,"name":769,"codename":770,"language":109,"type":110,"collection":109,"sitemap_locations":771,"last_modified":772,"workflow":109,"workflow_step":113},"9a1600cd-59f1-4c39-a929-75b6db0efdbd","Self-Care and Stress: A Psychologist’s Guide to Well-Being","self_care_and_stress__a_psychologist_s_guide_to_we",[],"2024-10-16T03:57:16.8285123Z",{"content_type":774,"title":776,"slug":778,"publish_date":780,"author":782,"category":784,"read_time":786,"summary":787,"content":789,"meta__meta_title":799,"meta__meta_description":800,"meta__meta_keywords":802,"meta__canonical":803,"meta__indexing":804,"meta__og_title":806,"meta__og_description":807,"meta__og_image":809,"meta__service_type":819},{"type":116,"name":117,"value":775},[119],{"type":121,"name":122,"value":777},"Simple Self-Care Tips to Lower Stress and Boost Wellbeing",{"type":124,"name":125,"value":779},"simple-self-care-tips-to-lower-stress-and-boost-wellbeing",{"type":128,"name":129,"value":781,"display_timezone":209},"2024-09-08T14:00:00Z",{"type":116,"name":133,"value":783},[623],{"type":116,"name":137,"value":785},[489],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":788},"In today’s high-pressure world, stress is something that most of us deal with on a regular basis. Whether it's due to the demands of work, personal relationships, or constantly being bombarded by updates and information from our digital devices, stress can easily take over. One of the key factors which helps us manage stress effectively lies in the practice of real, meaningful self-care. But what exactly is self-care, and how can it help us feel better and handle stress more effectively?",{"type":148,"name":149,"images":790,"links":791,"modular_content":792,"value":798},{},{},[793,794,795,796,797],"n08ffb338_9011_0125_0bca_500c1a36199d","ce2aabbf_72f0_0172_d5d0_932e938584fb","aa40b151_597e_019b_aa57_30d660658582","n717625b5_ad40_01d0_5227_38bce81607df","ff4ff18a_4739_01ed_19ac_225c76a78b25","\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Are you looking for practical ways to manage stress, build resilience, and prioritize self-care? In \u003Cem>\u003Cstrong>Nurturing Resilience: Stress Management and Self-Care Essentials\u003C/strong>\u003C/em>\u003Cem>,\u003C/em> you’ll discover valuable strategies to help you navigate life’s challenges and improve your mental well-being. Whether you’re feeling overwhelmed or just seeking balance, this session offers the tools you need to thrive.\u003C/p>\n\u003Cp>Watch now and take the first step toward a healthier, more balanced life!\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n08ffb338_9011_0125_0bca_500c1a36199d\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>In today’s high-pressure world, stress is something that most of us deal with regularly. Whether it's due to the demands of work, personal relationships, or constantly being bombarded by updates and information from our digital devices, stress can easily take over. One of the key factors that helps us \u003Ca href=\"https://www.mymirror.com.au/stress-management\" title=\"Stress management\">manage stress\u003C/a> effectively lies in the practice of real, meaningful self-care. But what exactly is self-care, and how can it help us feel better and handle stress more effectively?\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ce2aabbf_72f0_0172_d5d0_932e938584fb\">\u003C/object>\n\u003Ch2>\u003Cbr>\u003C/h2>\n\u003Ch2>\u003Cstrong>The Importance of Authentic Self-Care\u003C/strong>\u003C/h2>\n\u003Cp>Although it’s a common term, self-care is often misunderstood. Many think it is something indulgent, a massage, or a treat yourself moment. And while these kinds of activities can form part of a person’s \u003Ca href=\"https://www.mymirror.com.au/self-development\" title=\"Self Development\">self-care practice\u003C/a>, the concept of self-care goes much deeper than that. Authentic self-care is also about being intentional with your actions and protecting your mental, physical and emotional well-being. It can involve understanding your needs and taking intentional action to meet those needs, either in times of crisis or as regular acts in your daily life.\u003C/p>\n\u003Cp>Beyond having a facial or getting your nails done, self-care can involve the creation of boundaries, healthy habits or cultivating routines and practices that enhance your well-being. This could include prioritising rest and recovery, saying “no” or any other activity that brings you energy, or a sense of fulfilment. Engaging in effective self-care (consistently) can help reduce stress, prevent burnout and we are better equipped to face life's challenges.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"aa40b151_597e_019b_aa57_30d660658582\">\u003C/object>\n\u003Ch2>\u003Cbr>\u003C/h2>\n\u003Ch2>\u003Cstrong>The Relationship Between Self-Care and Stress\u003C/strong>\u003C/h2>\n\u003Cp>It's normal for us all to experience stress at some point in our lives. It’s a natural response when faced with a challenge or demand. In fact, a small amount of stress can be beneficial, as it motivates us to take action. However, when stress persists over long periods, it can be harmful to our health and well-being. Chronic stress has been linked to issues like depression, anxiety, reduced immunity, and even heart disease.\u003C/p>\n\u003Cp>Incorporating self-care strategies is essential for managing and reducing stress. Practising mindfulness, setting firm boundaries, and prioritizing rest and relaxation are all key self-care tips that help create balance. When we have clear strategies in place to take care of ourselves, we are better equipped to handle challenges and bounce back from setbacks.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n717625b5_ad40_01d0_5227_38bce81607df\">\u003C/object>\n\u003Ch2>\u003Cbr>\u003C/h2>\n\u003Ch2>Self-Care Tips for Creating a Consistent Routine for Mindful Living\u003C/h2>\n\u003Ch3>\u003Cstrong>Implement a Structured Routine for Optimal Self-Care\u003C/strong>\u003C/h3>\n\u003Cp>One effective way to incorporate self-care into your life is to set up a routine. When something is part of your routine it becomes expected, and we are more likely to commit or remember to do it. To set a good routine or structure to your self-care you could wake up 15 minutes early each day or set a reminder in your calendar to complete activities that promote relaxation. Examples include deep breathing exercises, meditation, reading a book, doing a word puzzle, or exercising. A consistent routine can also help remind your brain that it’s time to unwind, which makes it easier to manage periods of stress.\u003C/p>\n\u003Ch3>\u003Cstrong>How Setting Boundaries Helps You Protect Your Energy\u003C/strong>\u003C/h3>\n\u003Cp>Learning how to set boundaries is a crucial element of managing stress. It’s important that people learn how to say no when necessary. Being able to say no helps you protect and prioritise your time and energy. Saying no could be in the context of setting limits with work, engaging in certain social obligations or other demands on your time and energy.  \u003C/p>\n\u003Ch3>\u003Cstrong>Creating a Sleep-Friendly Environment for Restful Nights\u003C/strong>\u003C/h3>\n\u003Cp>Sleep is crucial to your general health and well-being. When we don’t get enough sleep it’s hard to manage our emotions, we aren’t focussed, and we can experience health concerns and increased stress as a result. To get a good sleep try to focus on getting enough sleep, but also improving your quality of sleep. Sleep hygiene is a great way to set yourself up for a good sleep – so consider things like; getting enough sunlight in the day, exercising, turning off screens in the hours before bed, reducing or ceasing caffeine, and alcohol use before bedtime and following a relaxing winddown routine to signal to your body that it’s time for bed.\u003C/p>\n\u003Ch3>\u003Cstrong>The Role of Nutrition and Movement\u003C/strong>\u003C/h3>\n\u003Cp>It's important to put the right food into your body to prioritise your general health and well-being. Certain foods or drinks (particularly sugar, caffeine and alcohol) can influence how you feel and even your mood. In addition to what you consume, you can look after your body by exercising. When you exercise it releases endorphins which help reduce cortisol (known as the stress hormone) in the body. It's important to find time each day to move your body which could include walking, yoga, weights or a more intense workout. It's not so much the intensity that matters, more so having an activity you enjoy and can regularly commit to as part of your self-care routine that can have an impact.\u003C/p>\n\u003Ch3>\u003Cstrong>The Stress-Reducing Benefits of Mindfulness Practice\u003C/strong>\u003C/h3>\n\u003Cp>Mindfulness involves paying attention to the present moment without judgment. When you practice mindfulness, it can help reduce stress as you aren’t worried about the future, or something that has happened in the past. Instead, you are focussed on what’s happening right here, right now. Mindfulness exercises can include things like deep breathing, body scans or meditation.\u003C/p>\n\u003Ch3>\u003Cstrong>Building a Healthy Social Network for Emotional Well-Being\u003C/strong>\u003C/h3>\n\u003Cp>Having social support is a vital element of self-care. When you spend time and connect with loved ones it can provide emotional support, reduce feelings of isolation and when periods of stress arise you know you have people you can turn to for support. Ensure that you nurture relationships that a mutually beneficial and healthy.\u003C/p>\n\u003Ch3>\u003Cstrong>Nurture Your Soul: How Self-Compassion Leads to Inner Wellbeing\u003C/strong>\u003C/h3>\n\u003Cp>Self-care isn’t just about doing nice things for your body, it’s also about doing nice things for your “mind”. Self-care should involve self-compassion and treating yourself with kindness. People are often hard on themselves and have high expectations or even perfectionist traits. When you feel stressed, it’s easy to be hard on yourself or fall into patterns of negative thoughts. Instead, try to practice self-compassion. This could look like; being realistic with the expectations you put on yourself, allowing yourself to take breaks, acknowledging that it's normal to struggle at times, and also consider what you would say to a loved one in the same situation and see if you can apply this kindness to yourself.  \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ff4ff18a_4739_01ed_19ac_225c76a78b25\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Self-care is unique for each individual, and what works in a self-care routine can vary from person to person. As your needs change over time, it's important to recognise that your self-care practices should evolve too. Incorporating practical self-care tips can help you adapt your routine to meet your current mental, physical, and emotional needs. This means that you need to give your well-being attention and commitment. If you can regularly incorporate self-care into your daily life, it helps create resilience which helps you manage life’s ups and downs and periods of \u003Ca href=\"https://www.mymirror.com.au/education/do-i-have-an-anxiety-disorder-or-am-i-just-stressed\" title=\"Do I have an anxiety disorder or am I just stressed?\">stress you may be experiencing.\u003C/a> Remember self-care is essential, it's not selfish. When you prioritise your wellbeing and self-care is non-negotiable it better equips you to care for others and yourself.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>For more information join our free Online Workshop:\u003C/h4>\n\u003Ch3>\u003Ca href=\"https://www.eventbrite.com.au/e/creating-a-balance-strategies-for-work-life-harmony-and-preventing-burnout-tickets-1008943034777?\" title=\"Nurturing Resilience: Stress Management and Self-Care Essentials\">Nurturing Resilience: Stress Management and Self-Care Essentials\u003C/a>\u003C/h3>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":777},{"type":121,"name":160,"value":801},"\nDiscover how self-care tips can help manage stress, set boundaries, build healthy habits, and improve your well-being for a more balanced, fulfilling life.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":805},[],{"type":121,"name":173,"value":777},{"type":121,"name":175,"value":808},"Learn how meaningful self-care can help manage stress effectively. Discover practical self-care tips for creating boundaries, developing healthy habits, and enhancing your well-being.",{"type":178,"name":179,"value":810},[811],{"name":812,"description":813,"type":654,"size":814,"url":815,"width":816,"height":817,"renditions":818},"Women breathing in air.jpg","Women breathing in air as she rests after a bike ride ",820973,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/2763fc0b-28d5-4735-b5a9-73cf078082f6/Women%20breathing%20in%20air.jpg",5000,3333,{},{"type":121,"name":191,"value":192},{"system":821,"elements":827},{"id":822,"name":823,"codename":824,"language":109,"type":110,"collection":109,"sitemap_locations":825,"last_modified":826,"workflow":109,"workflow_step":113},"1e426b8e-499c-4ed7-ba6d-0c07d55c563e","Psychology cover with Medibank","medibank_psychologists_for_your_mental_health_goal",[],"2024-07-02T00:48:12.4324171Z",{"content_type":828,"title":830,"slug":831,"publish_date":833,"author":836,"category":838,"read_time":840,"summary":841,"content":843,"meta__meta_title":850,"meta__meta_description":852,"meta__meta_keywords":854,"meta__canonical":855,"meta__indexing":856,"meta__og_title":858,"meta__og_description":859,"meta__og_image":860,"meta__service_type":862},{"type":116,"name":117,"value":829},[119],{"type":121,"name":122,"value":823},{"type":124,"name":125,"value":832},"psychology-cover-with-medibank",{"type":128,"name":129,"value":834,"display_timezone":835},"2024-03-04T00:00:00Z","UTC",{"type":116,"name":133,"value":837},[135],{"type":116,"name":137,"value":839},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":842},"When you book through a recognised provider such as My Mirror, your Medibank policy may cover your mental health services, including psychology rebates - allowing you to easily access the support you need, and get matched with the right psychologist for your mental health goals.",{"type":148,"name":149,"images":844,"links":845,"modular_content":846,"value":849},{},{},[847,848],"n98539175_a410_01ea_3194_69f5528aa9a7","n407b2ee3_7f3c_015d_464b_8382e1eca9c9","\u003Cp>Some Medibank Private policy holders don’t need to pay the full private fee on their psychology sessions when they have mental health covered in their policy.   \u003C/p>\n\u003Cp>If you’re unsure whether your Medibank policy covers mental health or you’re wondering how to make your Medibank psychology claim online, we’ve got you covered. Read on to discover everything you need to know about Medibank psychology rebates before you book your psychology session. \u003C/p>\n\u003Cp>Looking for a Medibank Private psychologist to support your mental health journey? Put your well-being first and \u003Ca href=\"/get-matched\">match with a psychologist\u003C/a> today to claim your sessions with Medibank. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n98539175_a410_01ea_3194_69f5528aa9a7\">\u003C/object>\n\u003Ch2>Can I claim psychology on Medibank Private? \u003C/h2>\n\u003Cp>Yes, Medibank Private covers mental health services in their policy extras. This means your online psychology sessions can be rebated through Medibank when the session is held by a recognised provider like the \u003Ca href=\"/online-psychologists\">online psychologists\u003C/a> at My Mirror. \u003C/p>\n\u003Ch2>Does Medicare cover psychology sessions too?\u003C/h2>\n\u003Cp>You can claim your psychology sessions either through \u003Ca href=\"/medicare\">Medicare\u003C/a>, or through Medibank. In most cases, you can only claim with one or the other.  \u003C/p>\n\u003Cp>To be eligible for a Medicare psychology rebate, you’ll need a valid Medicare card, a \u003Ca href=\"/medicare/mental-health-treatment-plan\">Mental Health Plan\u003C/a>, and a GP referral letter. With these, you can receive up to 10 rebated sessions per calendar year. If you’re thinking about \u003Ca href=\"/medicare/how-to-claim-medicare-rebates-for-your-psychology-sessions\">claiming Medicare rebates for your psychology sessions\u003C/a>, we’re here to guide you through the process. \u003C/p>\n\u003Cp>If, after your 10 rebated sessions you’d like to continue with therapy, you may choose to have your psychology sessions covered through \u003Ca href=\"/private-health-insurance/\">private health insurance\u003C/a> so that you can continue to reduce the cost of therapy. \u003C/p>\n\u003Ch2>How much can I claim with Medibank mental health extras cover?\u003C/h2>\n\u003Cp>The amount you can claim for your Medibank psychology sessions depends on your level of cover. Different extras will have different benefit amounts so be sure to check the details of your policy before you book your first session.  \u003C/p>\n\u003Cp>Some things to look out for when choosing your Medibank extras cover include: \u003C/p>\n\u003Cp>\u003Cstrong>The claim back percentage\u003C/strong> – This is the percentage of the full cost of the service you’ll receive back. For example, if your psychology session costs $200 and your claim back percentage is 50%, you’d receive back $100.  \u003C/p>\n\u003Cp>\u003Cstrong>The waiting period\u003C/strong> – This is the length of time you have to wait until you can make your first claim. At Medibank, all mental health extras cover have zero waiting periods. \u003C/p>\n\u003Cp>\u003Cstrong>The annual limits per person\u003C/strong> – This is the maximum amount you can receive per person for a claim. For example, if your annual limit is $200 you can make your psychology rebate claims until you’ve received up to $200 back. \u003C/p>\n\u003Cp>Headspace is a meditation and sleep app that helps you create the inner conditions needed to more effectively manage stress or for a truly restful night. Headspace employs a number of different techniques such as breathing exercises, visualisations, and counting to help improve your stress levels, attentional control your sleep quality. \u003C/p>\n\u003Ch3>How much will I receive back with Medicare?\u003C/h3>\n\u003Cp>Through Medicare, you’ll receive $96.65 back with a registered psychologist, and $141.85 back with a clinical psychologist.  \u003C/p>\n\u003Ch2>Do I have psychology covered on my Medibank policy?\u003C/h2>\n\u003Cp>To get your psychology session rebated by Medibank, you need to have mental health included in your extras cover.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://members.medibank.com.au/?_gl=1*199y7vs*_gcl_au*MTQyNjEzNTA5Ny4xNjkyNzU0NTMw*_ga*ODM5MjE1MDA0LjE2OTI3NTQ1MzE.*_ga_C6GRXRL4VQ*MTY5NTExMTIxNy4xMi4wLjE2OTUxMTEyMTcuNjAuMC4w\">Check your cover\u003C/a> to find out if you’re covered for psychology sessions. \u003C/p>\n\u003Cp>Some Medibank extras that cover psychology sessions include: \u003C/p>\n\u003Cul>\n  \u003Cli>Health Start Extras \u003C/li>\n  \u003Cli>Growing Family Extras Only \u003C/li>\n  \u003Cli>Top Extras \u003C/li>\n\u003C/ul>\n\u003Cp>None of Medibank’s hospital extras cover mental health. However, it is possible to have a combination of hospital and extras cover so that you can tailor you plan to include an extras cover that rebates mental health.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n407b2ee3_7f3c_015d_464b_8382e1eca9c9\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How to find a Medibank psychologist\u003C/h2>\n\u003Cp>Your session needs to be held with a Medibank-recognised psychologist for your claim to be accepted. Some psychologists may not have the right credentials to meet Medibank Private’s recognition criteria, so it’s important you check before you book your first session.  \u003C/p>\n\u003Cp>To obtain Medibank Private recognition, your psychologist needs to be registered with Medicare Australia and with the Australian Health Practitioner Regulation Agency (APHRA). They also need to work in a private practice like My Mirror. \u003C/p>\n\u003Cp>All My Mirror psychologists are recognised providers with Medibank Private. \u003Ca href=\"/get-matched\">Get matched with a psychologist\u003C/a> today and we’ll pair you with the best-suited Medibank psychologist for your mental health goals. Alternatively, you can \u003Ca href=\"/online-psychologists\">browse through our range of experienced psychologists\u003C/a> and find someone who works for you. \u003C/p>\n\u003Cp>No matter which My Mirror psychologist you work with, you can be confident your session will be covered by Medibank. \u003C/p>\n\u003Cp>\u003Ca href=\"/online-psychologists\">Find an online psychologist\u003C/a> \u003C/p>\n\u003Ch2>How do I make my Medibank psychology claim?\u003C/h2>\n\u003Cp>Mental health extras can be claimed online, making it easy to get your psychology rebate. Remember, you can only make your Medibank psychology claim online once the session is complete so be sure to check that your sessions are claimable before you book. \u003C/p>\n\u003Cp>To get your Medibank mental health claim, follow these steps: \u003C/p>\n\u003Col>\n  \u003Cli>Log into your \u003Ca href=\"https://members.medibank.com.au/?_gl=1*11w9p3y*_gcl_au*MTQyNjEzNTA5Ny4xNjkyNzU0NTMw*_ga*ODM5MjE1MDA0LjE2OTI3NTQ1MzE.*_ga_C6GRXRL4VQ*MTY5NTE4NjE2Mi4xNS4xLjE2OTUxODc3MDAuMjQuMC4w\">My Medibank account\u003C/a>. \u003C/li>\n  \u003Cli>Select ‘Claims’ and then select ‘Extras’. \u003C/li>\n  \u003Cli>Choose who the claim is for and click ‘Next’. \u003C/li>\n  \u003Cli>Provide details about your session, including the date, type of service you’re your psychologist’s provider ID. You can these details by looking at your session invoice emailed to you by My Mirror.  \u003C/li>\n  \u003Cli>Enter your session’s item number, which you can also find on your session invoice.  \u003C/li>\n  \u003Cli>Complete the service details including the total session cost and date. Here you can add multiple items if you’re claiming for more than one psychology session. \u003C/li>\n  \u003Cli>Upload your receipt by clicking ‘Browse’. For psychology sessions, you’ll need to upload your My Mirror session invoice. \u003C/li>\n  \u003Cli>Enter your payment details so you can be reimbursed and click next. \u003C/li>\n  \u003Cli>Review your claim details to make sure everything is correct and click ‘Next’ to submit the claim. \u003C/li>\n\u003C/ol>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You can also submit your claim through the \u003Ca href=\"https://www.medibank.com.au/health-insurance/using-your-cover/mobile-apps/\">My Medibank app\u003C/a>, in store or by post. \u003C/p>\n\u003Ch2>What mental health support does Medibank offer?\u003C/h2>\n\u003Cp>\u003Cstrong>24/7 Mental Health Phone Support\u003C/strong> – This is for existing members who have hospital cover. It’s a phone service that connects members to a qualified mental health professional (for example a mental health nurse, social worker or occupational therapist). The aim is to provide advice and support if you or a loved one are experiencing mental health difficulties. \u003C/p>\n\u003Cp>\u003Cstrong>Better Minds Hub\u003C/strong> – This is a resource available to anyone looking for advice, with guides and blog links related to mental health support. \u003C/p>\n\u003Cp>\u003Cstrong>Better Minds App\u003C/strong> – This is available for members who hold Medibank hospital cover, and who are an Australian resident over 18. It provides well-being checks, skill-building for mental fitness, and coaching sessions for practical support.  \u003C/p>\n\u003Cp>If you’re looking to work through a particular mental health goal with a registered psychologist, \u003Ca href=\"/online-therapy\">get started with online therapy\u003C/a> at My Mirror.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":851},"Psychology cover with Medibank | My Mirror",{"type":121,"name":160,"value":853},"Find a Medibank Private psychologist to support your mental health journey. Put your well-being first and match with a psychologist today to claim your sessions with Medibank.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":857},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":861},[],{"type":121,"name":191,"value":192},{"system":864,"elements":870},{"id":865,"name":866,"codename":867,"language":109,"type":110,"collection":109,"sitemap_locations":868,"last_modified":869,"workflow":109,"workflow_step":113},"70954a33-d90b-4ba4-bea3-f11685e8051a","How To Access ‘Free’ Therapy in Australia","how_to_access__free__therapy_in_australia",[],"2025-10-12T22:09:35.3459499Z",{"content_type":871,"title":873,"slug":874,"publish_date":876,"author":878,"category":881,"read_time":883,"summary":884,"content":886,"meta__meta_title":897,"meta__meta_description":899,"meta__meta_keywords":901,"meta__canonical":903,"meta__indexing":905,"meta__og_title":907,"meta__og_description":908,"meta__og_image":909,"meta__service_type":919},{"type":116,"name":117,"value":872},[119],{"type":121,"name":122,"value":866},{"type":124,"name":125,"value":875},"how-to-access-free-therapy-in-australia",{"type":128,"name":129,"value":877,"display_timezone":209},"2023-10-03T13:00:00Z",{"type":116,"name":133,"value":879},[880],"ellie_chalmers",{"type":116,"name":137,"value":882},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":885},"Therapy should be accessible to anyone who needs it, regardless of their budget. In Australia some mental health services can be bulk billed through Medicare, resulting in a ‘free’ service because the client has zero out-of-pocket expenses to pay. ",{"type":148,"name":149,"images":887,"links":888,"modular_content":889,"value":896},{},{},[890,891,892,893,894,895],"n29f9efd1_200f_0137_5975_c4e70b089d9e","c0f5f0a5_a9e3_0131_de5e_95086b1927a6","e13b2095_fc50_01ad_480d_cbc130bf28d1","n4d822342_3c22_0137_aaf3_89d3ff93e7a1","f52261e8_62c8_01b6_0ad5_d1feb46dc8cd","n6efce88f_d835_016b_2aed_854d5f81e02d","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n29f9efd1_200f_0137_5975_c4e70b089d9e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Therapy should be accessible to anyone who needs it, regardless of their budget. In Australia some mental health services can be bulk billed through Medicare, resulting in a ‘free’ service because the client has zero out-of-pocket expenses to pay. \u003C/p>\n\u003Cp>In this guide, we’ll uncover how ‘free’ therapy sessions in Australia work, and what you can do to access the support you need. Spend less time worrying about psychology fees and more time focussing on what really matters: working towards better mental health. \u003C/p>\n\u003Ch2>Is therapy free in Australia? \u003C/h2>\n\u003Cp>\u003Ca href=\"/medicare/bulk-billing-psychologists\" title=\"bulk billed therapy\">Bulk-billed therapy\u003C/a> means the cost of the psychology session can be fully reimbursed through Medicare, leaving the client with zero out-of-pocket expenses. These sessions are available to clients who are eligible for \u003Ca href=\"https://www.mymirror.com.au/medicare\">Medicare rebates for psychology sessions\u003C/a>. \u003C/p>\n\u003Ch2>Am I eligible for free therapy? \u003C/h2>\n\u003Cp>In most cases, to get your therapy sessions bulk billed you need to meet certain eligibility criteria alongside the relevant Medicare documents. \u003C/p>\n\u003Cp>At My Mirror, you can check your eligibility by completing our \u003Ca href=\"https://mymirror.snapforms.com.au/form/bulk-billing-application\">bulk billing application form\u003C/a>. This takes into consideration your residential location, whether you are experiencing financial hardship, your employment status, and whether you hold a healthcare concession card.  \u003C/p>\n\u003Ch3>What Medicare documents do I need to access free therapy? \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c0f5f0a5_a9e3_0131_de5e_95086b1927a6\">\u003C/object>\n\u003Cp>Alongside your therapist's own eligibility criteria, to be eligible for Medicare rebates you need: \u003C/p>\n\u003Cul>\n  \u003Cli>To be \u003Ca href=\"https://www.servicesaustralia.gov.au/enrolling-medicare?context=60092\">enrolled in Medicare\u003C/a> \u003C/li>\n  \u003Cli>A \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Care Plan\u003C/a> \u003C/li>\n  \u003Cli>A referral letter from your General Practitioner \u003C/li>\n\u003C/ul>\n\u003Cp>Without these, Medicare won’t rebate your psychology sessions and bulk-billed sessions won't be accessible. \u003C/p>\n\u003Ch3>How to get a Mental Health Plan? \u003C/h3>\n\u003Cp>A \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Care Plan\u003C/a> is the first step towards unlocking bulk-billed psychology sessions. It’s created by your doctor during a mental health assessment appointment and sets out a clear pathway forward to improve your mental health. This is vital for your psychology sessions to be eligible for any kind of Medicare rebate. \u003C/p>\n\u003Cp>Getting a Mental Health Plan online is quick and easy. Simply \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-plan-online/\">book a consultation with Hola Health\u003C/a>, our GP partner, and get your Mental Health Care Plan and GP referral online. \u003C/p>\n\u003Ch3>How many free therapy sessions can I get through Medicare? \u003C/h3>\n\u003Cp>You can receive up to 10 ‘free’ psychology sessions per calendar year through \u003Ca href=\"https://www.mymirror.com.au/medicare\">Medicare\u003C/a>. \u003C/p>\n\u003Cp>Your Mental Health Plan will give you access to an initial 6 rebated psychology sessions. If, after session 5th or 6th session you want to continue with the therapy, you’ll need to go back to your doctor for a referral which can give you an additional 4 sessions. \u003C/p>\n\u003Cp>This involves your psychologist writing a letter to your doctor to request additional sessions. You’ll then need to book an appointment with your doctor for them to review your progress and provide the re-referral for extra therapy sessions. \u003C/p>\n\u003Cp>Once your 10 sessions have been completed for that year, you’ll have to wait until the next calendar year to go back to your GP to receive more rebated sessions. \u003C/p>\n\u003Ch3>What if I'm not eligible for bulk billing? \u003C/h3>\n\u003Cp>If you’re not eligible for bulk billing, you may still be able to receive therapy at a reduced rate. Medicare will partially rebate your psychology sessions when you have a Mental Health Plan and GP referral letter. This leaves the client with a ‘gap fee’ between what Medicare rebates and the total cost of the therapy.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Find out more\u003C/a> \u003C/p>\n\u003Ch3>How to claim free therapy sessions?\u003C/h3>\n\u003Cp>For your therapy sessions to be bulk billed, you’ll need to provide your psychologist with your Medicare details and Mental Health Plan, and they’ll submit the bulk billing claim on your behalf. With My Mirror, all you need to do is upload your Medicare documents and fill in the required information in your dashboard (after being approved for bulk billing).\u003C/p>\n\u003Cp>If you’re not eligible for bulk billing but you have a Mental Health Plan, you can submit a Medicare self-claim through your myGov account.   \u003C/p>\n\u003Cp>Find out \u003Ca href=\"https://www.mymirror.com.au/medicare/how-to-claim-medicare-rebates-for-your-psychology-sessions\">how to claim Medicare rebates for your psychology sessions\u003C/a> \u003C/p>\n\u003Ch2>Can I get free therapy through my private health insurance? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e13b2095_fc50_01ad_480d_cbc130bf28d1\">\u003C/object>\n\u003Cp>You can also claim the cost of your \u003Ca href=\"https://www.mymirror.com.au/private-health-insurance/\">psychology sessions with private health insurance.\u003C/a> The amount you’ll be rebated depends on the type and level of cover you have. In most cases, you’ll be reimbursed a percentage of the full cost of your session, for example, 50%.  \u003C/p>\n\u003Cp>Most private health insurers won’t accept claims for psychology sessions you’ve already claimed for with Medicare. We recommend checking your policy details to see whether you have psychology covered in your policy before you book your first session. \u003C/p>\n\u003Cp>Are you a Bupa member? Learn more about \u003Ca href=\"https://www.mymirror.com.au/education/bupa-psychology-cover-for-your-mental-health/\">claiming psychology rebates through Bupa.\u003C/a> \u003C/p>\n\u003Ch2>Other alternatives to getting free mental health support in Australia\u003C/h2>\n\u003Cp>Often, help is only just a ‘click’ away. If you need to talk to someone about your mental health there are plenty of \u003Ca href=\"/education/find-the-right-online-mental-health-support-service-for-you\" title=\"mental health services in Australia\">mental health services available for you in Australia\u003C/a>. \u003C/p>\n\u003Ch3>Beyond Blue \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n4d822342_3c22_0137_aaf3_89d3ff93e7a1\">\u003C/object>\n\u003Cp>\u003Ca href=\"https://www.beyondblue.org.au/home\">Beyond Blue\u003C/a> is a free\u003Cstrong> \u003C/strong>online and telephone counselling service. It aims to raise awareness and reduce stigma around mental health issues and encourages people who are struggling to seek support. \u003C/p>\n\u003Cp>Call a Beyond Blue counsellor for support on 1300 22 46 36 \u003C/p>\n\u003Cp>You can also connect with Beyond Blue's \u003Ca href=\"https://forums.beyondblue.org.au/\">online peer support community,\u003C/a> \u003C/p>\n\u003Ch3>Lifeline \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"f52261e8_62c8_01b6_0ad5_d1feb46dc8cd\">\u003C/object>\n\u003Cp>Lifeline is a 24-hour telephone service that provides crisis support and suicide prevention services. \u003C/p>\n\u003Cp>If you or a loved one are in crisis, call Lifeline on 13 11 14 \u003C/p>\n\u003Cp>You can also talk with a trained Crisis Supporter through a confidential \u003Ca href=\"https://www.lifeline.org.au/crisis-chat/\">online chat\u003C/a>. \u003C/p>\n\u003Ch3>Headspace \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6efce88f_d835_016b_2aed_854d5f81e02d\">\u003C/object>\n\u003Cp>Headspace is a mental health drop-in centre for young Australians aged 12 to 18. There are centres located \u003Ca href=\"https://headspace.org.au/headspace-centres/\">across Australia\u003C/a> with trained staff ready to help. Alternatively, you can talk online at \u003Ca href=\"https://headspace.org.au/online-and-phone-support/\">eHeadspace\u003C/a>. \u003C/p>\n\u003Cp>Find out more about the Australian government's \u003Ca href=\"https://www.health.gov.au/our-work/digital-mental-health-services\">free and reduced-cost digital mental health services\u003C/a>\u003C/p>\n\u003Ch2>Starting online therapy with My Mirror\u003C/h2>\n\u003Cp>Starting your mental health journey is now easier and more convenient than ever with My Mirror. \u003C/p>\n\u003Cp>You can choose from a wide range of available online psychologists with no wait times and \u003Ca href=\"/online-therapy\" title=\"begin online therapy in Australia\">begin online therapy\u003C/a> within 48 hours in most cases. If you think you may be eligible for bulk-billing, simply fill out our \u003Ca href=\"https://mymirror.snapforms.com.au/form/bulk-billing-application\" title=\"bulk-billing application form\">bulk-billing application form\u003C/a>. Alternatively, if you have all your Medicare documents ready and are happy to pay the gap, you can \u003Ca href=\"/get-matched\" title=\"get matched with a psychologist\">get matched with a psychologist\u003C/a> and begin your journey today.\u003C/p>",{"type":121,"name":157,"value":898},"How To Access ‘Free’ Therapy in Australia | My Mirror",{"type":121,"name":160,"value":900},"In this guide, we’ll uncover how ‘free’ therapy sessions in Australia work, and what you can do to access the mental health support you need.",{"type":121,"name":163,"value":902},"free therapy Australia, bulk billed psychology, Medicare mental health, mental health plan, online therapy, psychologist rebate, mental health support, concession card, private health insurance, Beyond Blue",{"type":121,"name":166,"value":904},"\u003Clink rel=\"canonical\" href=\"https://www.mymirror.com.au/education/how-to-access-free-therapy-in-australia\" />",{"type":169,"name":170,"value":906},[],{"type":121,"name":173,"value":898},{"type":121,"name":175,"value":900},{"type":178,"name":179,"value":910},[911],{"name":912,"description":913,"type":654,"size":914,"url":915,"width":916,"height":917,"renditions":918},"free-therapy-australia.jpeg","free therapy in australia",21222,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/799a04ac-8871-41d7-8edb-39e4249dc603/free-therapy-australia.jpeg",700,416,{},{"type":121,"name":191,"value":192},{"system":921,"elements":927},{"id":922,"name":923,"codename":924,"language":109,"type":110,"collection":109,"sitemap_locations":925,"last_modified":926,"workflow":109,"workflow_step":113},"f98d602b-1c68-455e-b536-565bcf260246","Bupa Psychology Cover For Your Mental Health","bupa_psychology_cover_for_your_mental_health",[],"2024-07-02T00:49:20.7988796Z",{"content_type":928,"title":930,"slug":931,"publish_date":933,"author":936,"category":938,"read_time":940,"summary":941,"content":943,"meta__meta_title":956,"meta__meta_description":958,"meta__meta_keywords":960,"meta__canonical":961,"meta__indexing":962,"meta__og_title":964,"meta__og_description":965,"meta__og_image":966,"meta__service_type":974},{"type":116,"name":117,"value":929},[119],{"type":121,"name":122,"value":923},{"type":124,"name":125,"value":932},"bupa-psychology-cover-for-your-mental-health",{"type":128,"name":129,"value":934,"display_timezone":935},"2023-09-11T14:30:00Z","Australia/Darwin",{"type":116,"name":133,"value":937},[880],{"type":116,"name":137,"value":939},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":942},"Many Bupa clients don’t realise that their psychology sessions could be rebated through private health insurance. Discover how to claim Bupa rebates for psychology sessions and find out if your policy has you covered for mental health.",{"type":148,"name":149,"images":944,"links":945,"modular_content":946,"value":955},{},{},[947,948,949,950,951,952,953,954],"n3ef333c0_7d07_0180_2d6d_b959ec2c3b88","n7ca60e91_7694_010a_520d_a7c819b73837","e207096e_faa5_0199_d723_73a469654c28","n305c93b2_db3a_0108_f3fe_324ddf25881e","n8af16027_6600_01a0_8ea1_d361f6ed0130","b80fd7df_de48_0109_9db2_11bb002098ec","n7f1e62ff_b367_0174_cb3e_fa270d2bee2c","b135a6b9_8dd9_01bc_5c06_d84ecf664a6d","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n3ef333c0_7d07_0180_2d6d_b959ec2c3b88\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Claiming a rebate for mental health services is a great way to reduce the cost of your psychology session. Some private health insurance companies like Bupa offer mental health cover for psychology sessions, making it easier to get support when you need it.   \u003C/p>\n\u003Cp>Many Bupa clients don’t realise that their psychology sessions could be rebated. If your plan already has you covered, you might not need to pay the full private fee for your session.  \u003C/p>\n\u003Cp>In this guide we’ll run through what benefits Bupa extras have to offer for psychology services, reveal how to check what your current policy covers, and explain how to make your Bupa psychology claim online. \u003C/p>\n\u003Ch2>Unlock psychology rebates with Bupa \u003C/h2>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/private-health-insurance/\" title=\"private health insurance for psychology sessions\">Private health insurance for mental health\u003C/a> provides rebates for psychology services – including online psychology sessions. This is dependent on the type of cover you have, with some extras offering more benefits than others.  \u003C/p>\n\u003Cp>Some clients opt to receive psychology rebates through Medicare, while others prefer to go through their private health insurance. To claim your psychology sessions through Medicare, you’ll need a \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Plan\u003C/a> and GP referral letter along with a valid Medicare card. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7ca60e91_7694_010a_520d_a7c819b73837\">\u003C/object>\n\u003Ch3>Can I claim psychology sessions through Medicare and through Bupa?  \u003C/h3>\n\u003Cp>Bupa won’t accept claims for psychology sessions that have already been claimed through Medicare. In most cases, you can only claim with one or the other.  \u003C/p>\n\u003Cp>Medicare provides rebates for a maximum of 10 psychology sessions per calendar year. If you’ve received all 10 sessions but want to continue with your therapy, you may choose to claim your sessions through Bupa instead.\u003C/p>\n\u003Cp>You may also choose to claim your \u003Ca href=\"https://preview.mymirror.com.au/private-health-insurance/\" title=\"Private health insurance for psychology sessions\">psychology sessions with private health insurance\u003C/a> if you don’t have a Mental Health Plan or GP referral letter, however getting a \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-plan-online/\">Mental Health Plan online\u003C/a> is easier than you might think. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/medicare\">Learn more about Medicare rebates\u003C/a> \u003C/p>\n\u003Ch2>Check if your Bupa policy includes mental health \u003C/h2>\n\u003Cp>If you already have a policy with Bupa but you’re not sure if you’re covered for psychology sessions, you can check what extras you have by logging into your \u003Ca href=\"https://my.bupa.com.au/login\">myBupa\u003C/a> account. \u003C/p>\n\u003Cp>From there, simply head to the ‘Cover’ section and view your policy statement. \u003C/p>\n\u003Ch2>How do I get Bupa mental health cover in my policy? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e207096e_faa5_0199_d723_73a469654c28\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>To get psychology sessions covered by your Bupa insurance policy, you can add a policy extra that covers mental health. There are many different Bupa extras covers that include mental health services, from extras only cover to packaged hospital cover.  \u003C/p>\n\u003Cp>Some extras only cover for mental health services include: \u003C/p>\n\u003Cul>\n  \u003Cli>FLEXtras \u003C/li>\n  \u003Cli>Core3 Extras \u003C/li>\n  \u003Cli>Wellness Extras \u003C/li>\n  \u003Cli>Super Extras \u003C/li>\n  \u003Cli>Super Extras Active \u003C/li>\n  \u003Cli>Top Extras \u003C/li>\n  \u003Cli>Top Extras Boost  \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Some packaged hospital and extras cover for mental health services include: \u003C/p>\n\u003Cul>\n  \u003Cli>Basic Plus Active Saver  \u003C/li>\n  \u003Cli>Basic Plus Young Singles Saver \u003C/li>\n  \u003Cli>Basic Plus Young Couples Saves \u003C/li>\n  \u003Cli>Bronze Plus Young Singles Choice \u003C/li>\n  \u003Cli>Bronze Plus Young Couples Choice  \u003C/li>\n  \u003Cli>Silver Plus Prime \u003C/li>\n  \u003Cli>Gold Ultimate Health Cover \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Be sure to check that the extras cover you’re opting for includes psychology services. Look out for ‘Mental Health (incl. Psychology)’ in the extras cover details and check the yearly limit per person amount.  \u003C/p>\n\u003Ch2>How much will I be rebated for my psychology sessions? \u003C/h2>\n\u003Cp>If you’re making your claim through Medicare, you’ll receive $96.65 back with a registered psychologist, and $141.85 back with a clinical psychologist.  \u003C/p>\n\u003Cp>The amount you’ll receive back through Bupa depends on the details of your cover. We recommend that you view the full PDF of your extras cover so you can understand how the policy works.  \u003C/p>\n\u003Cp>You can get an estimate for your claim online my logging into \u003Ca href=\"https://my.bupa.com.au/login\">myBupa\u003C/a>: \u003C/p>\n\u003Col>\n  \u003Cli>Login to your myBupa account. You’ll need your membership number, email address and phone number to do this.\u003C/li>\n  \u003Cli>Select ‘Get an estimate’ from the homepage. \u003C/li>\n  \u003Cli>Select the type of service you’re looking for e.g. Mental Health and choose which person the claim is for. \u003C/li>\n  \u003Cli>Enter your provider number if you know who your provider is going to be. Otherwise select ‘no’ and continue. \u003C/li>\n  \u003Cli>Enter the date and type of treatment you’ll receive, as well as the estimated cost of the treatment if you already know what the amount will be. \u003C/li>\n  \u003Cli>Click ‘Submit’ to view your claim estimate. \u003C/li>\n\u003C/ol>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n305c93b2_db3a_0108_f3fe_324ddf25881e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There are a few things to look out for when choosing your Bupa extras cover:  \u003C/p>\n\u003Cp>\u003Cstrong>The waiting period\u003C/strong> – This is the length of time from when your cover starts to when you’re able to make a claim. For example, if the waiting period for mental health is 2 months, you won’t receive any psychology session benefits until the 2-month period is over. \u003C/p>\n\u003Cp>\u003Cstrong>The yearly limit per person\u003C/strong> – This describes the maximum amount you can claim in one calendar year. For example, if the yearly limit for mental health is $250, you will only receive up to $250 for your psychology sessions that year.  \u003C/p>\n\u003Cp>\u003Cstrong>The percentage of charge\u003C/strong> – Rather than being rebated the full cost of the psychology session, you will be rebated a percentage of the cost per session until you reach your yearly limit. If your benefit says ‘50% of charge up to limit’, this means you can be rebated for 50% of the full cost of each psychology session until you reach your yearly limit.  \u003C/p>\n\u003Cp>For example, if your percentage of charge was 50% and the session cost you $200, you’d receive $100 as the benefit. You can continue to make your psychology session claims until you have received your yearly limit, e.g. up to $250. \u003C/p>\n\u003Ch2>Book your psychology session with a Bupa-recognised provider \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n8af16027_6600_01a0_8ea1_d361f6ed0130\">\u003C/object>\n\u003Cp>Once you’ve established that your policy covers mental health, you need to make sure that your psychologist is Bupa-approved. Before you book your first psychology session, check your psychologist meets Bupa’s \u003Ca href=\"https://www.bupa.com.au/for-providers/ancillary/psychologists\">recognition criteria\u003C/a>.  \u003C/p>\n\u003Cp>For Bupa to accept your claim, your psychologist must be registered with Medicare Australia and work in a private practice like My Mirror.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">Find a Bupa-approved psychologist\u003C/a> \u003C/p>\n\u003Ch2>How to make a psychology claim with Bupa \u003C/h2>\n\u003Cp>You can make your Bupa psychology claim by mail, in person at a Bupa retail store, or online through your \u003Ca href=\"https://my.bupa.com.au/login?ReturnUrl=%2F\">myBupa\u003C/a> account: \u003C/p>\n\u003Col>\n  \u003Cli>Download the myBupa app or login to your Bupa account online. \u003C/li>\n  \u003Cli>Once you’ve logged in, select ‘make a claim’ which you can find from the home page. \u003C/li>\n  \u003Cli>Select your service e.g. ‘Mental Health'. \u003C/li>\n  \u003Cli>Enter your provider number. You can find this on your paid invoice which My Mirror emails to you after each psychology session is completed. \u003C/li>\n  \u003Cli>Provide your treatment details, such as the date of the psychology session and the total cost of the session. \u003C/li>\n  \u003Cli>Add your bank details and confirm your claim. \u003C/li>\n  \u003Cli>Finally, review your information to make sure everything is correct and click ‘submit’.  \u003C/li>\n\u003C/ol>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b80fd7df_de48_0109_9db2_11bb002098ec\">\u003C/object>\n\u003Ch2>Find a Bupa psychologist with My Mirror \u003C/h2>\n\u003Cp>All My Mirror psychologists are Bupa-recognised providers. Simply \u003Ca href=\"https://www.mymirror.com.au/get-matched\">match with a psychologist,\u003C/a> book your session at a time that works for you and enjoy a Bupa rebate once you make your claim.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7f1e62ff_b367_0174_cb3e_fa270d2bee2c\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Get started with online therapy\u003C/a>  \u003C/p>\n\u003Cp>All clinical & general psychologists at My Mirror are fully registered with the Psychology Board of Australia (PsyBA) and are listed with the Australian Health Practitioner Regulation Agency (\u003Ca href=\"https://www.ahpra.gov.au/\">AHPRA\u003C/a>). In short, My Mirror is a Bupa-Recognised Provider. \u003C/p>\n\u003Ch2>How to claim My Mirror psychology sessions with Bupa \u003C/h2>\n\u003Cp>We've made Bupa claiming easy. After your psychology session we’ll email your paid session invoice directly to you so you can submit your Bupa psychology claim straight away. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b135a6b9_8dd9_01bc_5c06_d84ecf664a6d\">\u003C/object>\n\u003Ch2>How long do I have to make my claim?  \u003C/h2>\n\u003Cp>Just like Medicare, Bupa gives you two years from the date of your psychology session to submit your claim. Be sure to check that your insurance policy covers your treatment before booking your first session. The sooner you submit your claim, the sooner your rebate will be processed. \u003C/p>\n\u003Cp>Get your mental health back on track today. \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">Find a psychologist\u003C/a> with My Mirror and get your psychology sessions covered by Bupa. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":957},"Bupa Psychology Cover For Your Mental Health | My Mirror",{"type":121,"name":160,"value":959},"Unlock rebates for your mental health with a Bupa psychologist. Discover what Bupa's psychology extras cover and find a Bupa-approved psychologist today.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":963},[],{"type":121,"name":173,"value":957},{"type":121,"name":175,"value":959},{"type":178,"name":179,"value":967},[968],{"name":969,"description":970,"type":654,"size":971,"url":972,"width":225,"height":349,"renditions":973},"2.jpg","Find a Bupa psychologists online at My Mirror",81622,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/8ad414f5-bac2-4d92-be9f-d7df2f114dd3/2.jpg",{},{"type":121,"name":191,"value":192},{"system":976,"elements":982},{"id":977,"name":978,"codename":979,"language":109,"type":110,"collection":109,"sitemap_locations":980,"last_modified":981,"workflow":109,"workflow_step":113},"f3d58650-6862-43c2-b4b8-d4e17c7addbd","Anxiety Therapy: Everything You Need to Know","anxiety_therapy__everything_you_need_to_know",[],"2023-08-30T04:20:23.2050914Z",{"content_type":983,"title":985,"slug":986,"publish_date":988,"author":990,"category":992,"read_time":994,"summary":995,"content":997,"meta__meta_title":1010,"meta__meta_description":1012,"meta__meta_keywords":1014,"meta__canonical":1015,"meta__indexing":1016,"meta__og_title":1018,"meta__og_description":1019,"meta__og_image":1020,"meta__service_type":1028},{"type":116,"name":117,"value":984},[119],{"type":121,"name":122,"value":978},{"type":124,"name":125,"value":987},"anxiety-therapy-everything-you-need-to-know",{"type":128,"name":129,"value":989,"display_timezone":935},"2023-08-29T14:30:00Z",{"type":116,"name":133,"value":991},[880],{"type":116,"name":137,"value":993},[489],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":996},"Anxiety can have a huge impact on daily life. Considering therapy to manage your anxiety? In this guide, we’ll cover everything you need to know about anxiety counselling from what to expect in your first session, to knowing when it’s time to reach out for help.",{"type":148,"name":149,"images":998,"links":999,"modular_content":1000,"value":1009},{},{},[1001,1002,1003,1004,1005,1006,1007,1008],"af89deb8_eabf_01a6_3fd3_0afda41afbdd","n6b8614e9_c33e_012d_8430_53d62bbef3e4","b4fa4f44_a4b3_0199_ccc5_ecb9d2daca67","ebc55c75_f9b9_016a_b053_5650f7c53de3","n98c08153_0bc2_0155_d069_3e8eb5a653b6","n71694245_b285_016f_28de_7c3a2cb36750","fc2050e7_23bc_0107_6fef_2aea36afe096","c8cee0d6_cdbe_0171_4996_b64df228abbf","\u003Cp>Anxiety can have a huge impact on daily life. It can lower our confidence and self-esteem, change how we experience the world, and creep into our relationships and work life in the long run.    \u003C/p>\n\u003Cp>Don’t let anxiety dictate your life. Anxiety support through therapy is an incredibly valuable and effective treatment for anxiety clients. Reaching out for support can feel daunting, but with \u003Ca href=\"https://www.aihw.gov.au/mental-health/overview/australias-mental-health-services\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">3.4 Australians seeking mental health professionals in 2022\u003C/a>, it’s time to break the stigma and put our wellbeing first.   \u003C/p>\n\u003Cp>Considering therapy to manage your anxiety? In this guide, we’ll cover everything you need to know about anxiety counselling from what to expect in your first session, to knowing when it’s time to reach out for help. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"af89deb8_eabf_01a6_3fd3_0afda41afbdd\">\u003C/object>\n\u003Ch3>Who does anxiety affect in Australia? \u003C/h3>\n\u003Cp>Anxiety can impact anyone, and there are many different causes and circumstances where anxiety symptoms can arise. Those living with anxiety in Australia are certainly not alone. Anxiety disorders are the most common type of mental health disorder in Australia, affecting \u003Ca href=\"https://www.aihw.gov.au/mental-health/topic-areas/mental-illness\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">3.3 million\u003C/a> adults aged 16-85. \u003C/p>\n\u003Ch2>How do therapists help with anxiety? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6b8614e9_c33e_012d_8430_53d62bbef3e4\">\u003C/object>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-psychologists/anxiety\">Anxiety therapists\u003C/a> give clients the tools to manage their symptoms and develop coping strategies to minimise the impact of their anxiety. \u003C/p>\n\u003Cp>During your first therapy session, your therapist will assess your symptoms to understand what led you to seek support. The more honest and open you are with your therapist, the more your anxiety treatment will be tailored to suit your needs.   \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\">Learn more about anxiety therapy with My Mirror\u003C/a> \u003C/p>\n\u003Cp>There are \u003Ca href=\"https://www.mymirror.com.au/education/what-are-the-different-types-of-talk-therapy\">different types of talk therapies\u003C/a> that can help with different mental health concerns. We caught up with My Mirror psychologist Rachel Tomlinson who talked us through some of the common techniques \u003Ca href=\"https://www.mymirror.com.au/online-psychologists/anxiety\">anxiety therapists\u003C/a> use during their psychology sessions: \u003C/p>\n\u003Ch3>1. Cognitive Behavioural Therapy (CBT)  \u003C/h3>\n\u003Cp>One widely practised anxiety solution is CBT. Rachel explains that CBT helps us recognise and shift our negative thoughts: “Research suggests that certain types of therapy like cognitive behaviour therapy (CBT) are incredibly helpful at treating anxiety. It focuses on identifying unhelpful thoughts and patterns of negative responses which are impacting our mood.”  \u003C/p>\n\u003Ch3>2. Practice Gratitude \u003C/h3>\n\u003Cp>“Being grateful can improve our outlook on life, reminding us of our own positive qualities and strengths.” Whether you write it down in a journal or set aside time in the day to reflect on what you’re grateful for, focussing on the positives in life “not only improves our mood, but it helps us identify what is working well and what we want ‘more’ of in our world.”   \u003C/p>\n\u003Ch3>3. Mindfulness techniques \u003C/h3>\n\u003Cp>“Many unpleasant feelings come up when we focus on the future. Essentially our mood is being negatively impacted by something that hasn’t even happened yet.” Mindfulness techniques ground us to the present moment and help calm the mind when we’re experiencing racing thoughts.   \u003C/p>\n\u003Ch3>4. Identify your triggers \u003C/h3>\n\u003Cp>“It’s very important to figure out what triggers you. It can not only help you to feel more in control of a situation, but it can also increase your self-esteem.” Reflect on past events or situations that have felt you feeling anxious. This can help you become more aware of what’s happening around you, and allow you to develop effective coping strategies. \u003C/p>\n\u003Ch2>When should I see a psychologist for anxiety? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b4fa4f44_a4b3_0199_ccc5_ecb9d2daca67\">\u003C/object>\n\u003Cp>It’s important to seek support if you are presenting with anxiety symptoms. You can experience symptoms without having a formal diagnosis, but anxiety is more common than you might think.\u003C/p>\n\u003Cp>If you feel like you need support, help is only a ‘click’ away. Whether your mood has changed, your capacity or ability to get through daily life is being impacted, or old patterns and habits are no longer working for you, it might be time to reach out.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ebc55c75_f9b9_016a_b053_5650f7c53de3\">\u003C/object>\n\u003Ch3>Does anxiety therapy work? \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n98c08153_0bc2_0155_d069_3e8eb5a653b6\">\u003C/object>\n\u003Cp>Yes, many studies have shown that therapy can effectively reduce anxiety symptoms. As a psychologist, Rachel knows that “therapy can absolutely help clients who are presenting with anxiety symptoms”. \u003Ca href=\"https://onlinelibrary.wiley.com/doi/full/10.1002/cpp.2799\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">One study in 2022\u003C/a> revealed that clients who received CBT for their anxiety saw a significant decrease in social anxiety disorder symptoms, which was still evident even 12 months post-treatment.  \u003C/p>\n\u003Cp>It’s important to remember that there’s no one size fits all approach to mental health solutions, and everyone responds to therapy differently. While therapy won’t produce results overnight, psychologists always use evidence-based techniques like CBT when it comes to \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\">anxiety therapy\u003C/a>. \u003C/p>\n\u003Cp>Your psychologist should actively review the progress of your anxiety therapy to make sure the treatment methods you’re working with are helping you see progress, and they’ll adjust the therapy accordingly. \u003C/p>\n\u003Ch3>How do I talk to a therapist about anxiety? \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n71694245_b285_016f_28de_7c3a2cb36750\">\u003C/object>\n\u003Cp>Opening up in therapy may not come naturally to you, and that’s understandable. “We might want to portray that we are coping well, or we feel like a burden by sharing what we are going through”. Instead, try to understand that your therapist only wants what’s best for you, and in order to help you they need a clear understanding of your current mental health.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/education/6-ways-to-make-the-most-out-of-therapy\">Discover 6 ways to make the most out of therapy\u003C/a> \u003C/p>\n\u003Ch3>Should I speak up about my anxiety? \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"fc2050e7_23bc_0107_6fef_2aea36afe096\">\u003C/object>\n\u003Cp>You don’t have to share your mental health challenges if you aren’t ready to talk about them. However, connecting with friends and family and creating a support network can be incredibly valuable. \u003C/p>\n\u003Cp>If you’re feeling hesitant or you’re unsure whether to reach out for support, try putting yourself in the shoes of a loved one:\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c8cee0d6_cdbe_0171_4996_b64df228abbf\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Ready to take control of your mental health? Browse through our wide range of \u003Ca href=\"https://www.mymirror.com.au/online-psychologists/anxiety\">anxiety therapists\u003C/a> and start your therapy journey today.  \u003C/p>\n\u003Cp>Alternatively, \u003Ca href=\"https://www.mymirror.com.au/get-matched\">get matched\u003C/a> with a My Mirror psychologist by entering your unique needs and preferences and we’ll connect you with the best psychologist for your therapy goals. \u003C/p>",{"type":121,"name":157,"value":1011},"Anxiety Therapy: Everything You Need to Know | My Mirror",{"type":121,"name":160,"value":1013},"Considering therapy for your anxiety? Discover everything you need to know about anxiety therapy, from what to expect in your first session to how to reach out for help.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1017},[],{"type":121,"name":173,"value":1011},{"type":121,"name":175,"value":1013},{"type":178,"name":179,"value":1021},[1022],{"name":1023,"description":1024,"type":654,"size":1025,"url":1026,"width":225,"height":349,"renditions":1027},"when to see psychologist.jpg","discover online therapists for anxiety",117459,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/080915fc-98dc-47d6-ad81-48f7739c31cd/when%20to%20see%20psychologist.jpg",{},{"type":121,"name":191,"value":192},{"system":1030,"elements":1036},{"id":1031,"name":1032,"codename":1033,"language":109,"type":110,"collection":109,"sitemap_locations":1034,"last_modified":1035,"workflow":109,"workflow_step":113},"fc661fee-a35d-4f05-84fd-d83e74a64da8","What to Do When You Can't Sleep","what_to_do_when_you_can_t_sleep",[],"2023-08-02T07:29:28.1196394Z",{"content_type":1037,"title":1039,"slug":1041,"publish_date":1043,"author":1045,"category":1047,"read_time":1049,"summary":1050,"content":1052,"meta__meta_title":1065,"meta__meta_description":1066,"meta__meta_keywords":1068,"meta__canonical":1069,"meta__indexing":1070,"meta__og_title":1072,"meta__og_description":1073,"meta__og_image":1074,"meta__service_type":1082},{"type":116,"name":117,"value":1038},[119],{"type":121,"name":122,"value":1040},"What to Do When You Can't Sleep: 5 Psychologist Tips",{"type":124,"name":125,"value":1042},"what-to-do-when-you-cant-sleep",{"type":128,"name":129,"value":1044,"display_timezone":935},"2023-08-02T14:30:00Z",{"type":116,"name":133,"value":1046},[880],{"type":116,"name":137,"value":1048},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1051},"It’s hard to know what to do when you can’t sleep, and counting sheep doesn’t always do the trick. We’ll reveal what to do when you can’t sleep and share some top psychologist tips so you can wake up feeling refreshed.\n",{"type":148,"name":149,"images":1053,"links":1054,"modular_content":1055,"value":1064},{},{},[1056,1057,1058,1059,1060,1061,1062,1063],"c8037685_bc1d_019d_d136_4d6d31c124bd","d62064fc_d2de_0143_5808_260e67ba9040","n2f097479_049b_01ab_e93f_7c5144d4768c","n20cef1ad_ad69_019f_c856_c39763ba63c9","n700293ee_be0a_0100_61c9_35564652ed88","de458c84_0c09_01e1_d26d_ef956f58c581","n6625fa4f_e7d5_0120_e776_b49ac890b3cb","n82a7ad68_9ffc_0102_291a_b9b717ccd2e5","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c8037685_bc1d_019d_d136_4d6d31c124bd\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>It’s hard to know what to do when you can’t sleep. Worrying about falling asleep can leave us feeling even more awake, and counting sheep doesn’t always do the trick.\u003C/p>\n\u003Cp>We spoke to Bridget, one of our psychologists at My Mirror, who gave us her advice for when you can’t sleep. She revealed that \u003Cstrong>“one of the main reasons we struggle to sleep is when our minds are too busy”.\u003C/strong> There’s a strong link between a peaceful mind and a great night’s sleep, and working towards a healthier mind can turn our sleep troubles around.\u003C/p>\n\u003Cp>In this guide, we’ll reveal what to do when you can’t sleep and share some top psychologist tips so you can wake up feeling refreshed.\u003C/p>\n\u003Ch2>Why can’t I sleep at night?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d62064fc_d2de_0143_5808_260e67ba9040\">\u003C/object>\n\u003Cp>Before diving into what you can do to help, it's essential to grasp the common reasons why you can’t sleep. Even when you’re tired, sleeping soundly through the night doesn’t come easily for many people. Researchers have even estimated that 39.8% of Australians suffer from inadequate sleep\u003Ca href=\"https://www.healthdirect.gov.au/partners/sleep-health-foundation\">\u003Csup>1\u003C/sup>\u003C/a>, which can affect our physical health in the long term and negatively impact our mental well-being.  \u003C/p>\n\u003Cp>So why do we struggle to sleep at night?\u003C/p>\n\u003Ch4>Your bedroom isn’t set up right\u003C/h4>\n\u003Cp>If your bed is uncomfortable or your room is too noisy, it might be difficult to sleep through the night. Give your room the best set-up to optimise your sleep. To improve your sleep space, you could: invest in some ear plugs or an eye mask; use the right bedding so you’re the right temperature; only use your bedroom for sleep (e.g. no working or eating on your bed).\u003C/p>\n\u003Ch4>You have unfriendly sleep habits\u003C/h4>\n\u003Cp>Our daily habits also impact our sleep. Whether you’re doom scrolling on your phone right before bed, or drinking too much caffeine in the evenings, the things we do in the day can influence how well we sleep. Think about the nights you don’t sleep very well and work out if there’s anything you’ve done during the day that could be impacting your sleep.\u003C/p>\n\u003Ch4>Your mind is too busy\u003C/h4>\n\u003Cp>A busy mind is a major culprit to poor sleep. Racing thoughts, anxiety, and stress can all keep your brain active when it should be winding down for the night. While our unconscious thoughts don’t seem like they’re in our control, there’s lots we can do to calm our minds down and let our brains know it’s time for bed.\u003C/p>\n\u003Cp>Now we’ve covered some of the reasons why we can’t sleep at night, it’s time to explore what we can do to help. Read on to discover some of Bridget’s top psychologist techniques to try when you can’t sleep at night:\u003C/p>\n\u003Ch2>1. Try mindfulness techniques\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2f097479_049b_01ab_e93f_7c5144d4768c\">\u003C/object>\n\u003Cp>Mindful meditation is a great method to try when you can’t sleep. Mindfulness involves focusing your attention on the present moment, acknowledging your thoughts and emotions without judgment. By incorporating mindfulness practices into your daily routine, you can train your mind to be more present and reduce the intrusive thoughts that keep you up at night.\u003C/p>\n\u003Cp>Bridget shared why mindful techniques are great to try when you can’t sleep: \u003Cstrong>“Breathwork is a great way to calm our mind. Counting our breaths adds to our cognitive load, giving us something to focus on other than our thoughts”.\u003C/strong>\u003C/p>\n\u003Cp>Online resources and guided meditation apps are great tools to learn how to practice mindfulness. Some ways you can become more mindful include:\u003C/p>\n\u003Cul>\n  \u003Cli>Taking controlled breaths in and out.\u003C/li>\n  \u003Cli>Bringing your focus onto your breathing, or focusing on a single point or object.\u003C/li>\n  \u003Cli>Keep your mind on that point.\u003C/li>\n  \u003Cli>Notice when your mind wanders and bring your attention back to your point of focus without judgement.\u003C/li>\n\u003C/ul>\n\u003Cp>Mindfulness meditation has been clinically proven to benefit us, reducing stress, anxiety, sleep difficulties and depression.\u003C/p>\n\u003Ch2>2. Put your thoughts onto paper\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n20cef1ad_ad69_019f_c856_c39763ba63c9\">\u003C/object>\n\u003Cp>Sometimes, worries and concerns can seem magnified at night when there aren’t as many daytime distractions. An interesting technique to fix this is to write down your thoughts and feelings in a journal or ‘worry book’ before bedtime.\u003C/p>\n\u003Cp>Bridget recommends using a worry book when your thoughts or worries are preventing you from sleeping. \u003Cstrong>“A worry book can be great because it transfers your worries from your mind onto paper, so you can stop thinking about them knowing you can come back to them tomorrow.”\u003C/strong>\u003C/p>\n\u003Cp>Journaling can be a therapeutic process, giving us insights into our emotions and thought patterns. If you are able to identify recurring worries, stresses or triggers that affect your sleep you may be able to manage them better.\u003C/p>\n\u003Ch2>3. Embrace your sleep hygiene\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n700293ee_be0a_0100_61c9_35564652ed88\">\u003C/object>\n\u003Cp>Creating a sleep-conducive space is essential for a good night’s sleep. Sleep hygiene refers to daily habits and routines that promote sound sleep. The better your sleep hygiene, the better your sleep will be.\u003C/p>\n\u003Cp>As we touched on earlier, sleep hygiene includes the conditions in your bedroom, as well as your daily routine. Simple changes could make a big difference to the way you sleep at night. Here are some simple habits to try when you can’t sleep at night:\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Get into a routine.\u003C/strong> Go to sleep and wake up at the same time every day to let your body’s internal clock (circadian rhythm) get into a healthy cycle.\u003C/li>\n  \u003Cli>\u003Cstrong>Unwind before bedtime.\u003C/strong> Get into a familiar habit like brushing your teeth, changing into pyjamas, and then reading for 20 minutes before sleep – maintaining the same sequence every night.\u003C/li>\n  \u003Cli>\u003Cstrong>Limiting daytime naps.\u003C/strong> If necessary, opt for brief naps to ensure you remain sleepy during the night.\u003C/li>\n  \u003Cli>\u003Cstrong>Don’t drink too much caffeine\u003C/strong> in the afternoons or evenings. This can disrupt your sleep by blocking the signals from your brain when you are feeling tired.\u003C/li>\n\u003C/ul>\n\u003Ch2>4. Get your daily dose of vitamin D\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"de458c84_0c09_01e1_d26d_ef956f58c581\">\u003C/object>\n\u003Cp>Even after a less-than-ideal rest, resist the urge to oversleep. Waking up in the morning and being exposed to sunlight will boost our vitamin D levels. This has a range of health benefits, including better focus, feeling more awake, and getting our body into a healthy sleep cycle.\u003C/p>\n\u003Cp>\u003Cstrong>“Exposure to natural light in the morning boosts our Vitamin D levels, helps us focus better and improves our circadian rhythms”. \u003C/strong>\u003C/p>\n\u003Cp>By the same token, it’s important to limit your exposure to light at night time so your brain knows it really is time for bed. The brain produces a substance called melatonin around 2 hours before you go to sleep, which is what makes you feel sleepy.\u003C/p>\n\u003Cp>Blue light from screens has been proven to disrupt this natural production, tricking our brains into thinking that it’s still daytime. When you can’t sleep at night, \u003Cstrong>“avoid bright lights 1-2 hours before bed. This includes blue light from a screen which interrupts our natural melatonin production”. \u003C/strong> \u003C/p>\n\u003Ch2>5. Put your worries to rest in therapy\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6625fa4f_e7d5_0120_e776_b49ac890b3cb\">\u003C/object>\n\u003Cp>Sometimes, our sleep challenges run deeper than simply adjusting our bedtime routine. If insomnia, stress, anxiety, or severe sleep deprivation is impacting you, seeking guidance from a professional could be the best solution when you can’t sleep.\u003C/p>\n\u003Cp>In some cases, disturbed sleep might be a manifestation of a more significant problem. Depression could be impacting your ability to rest, and sometimes being alone with your thoughts at night only amplifies unhelpful anxieties and emotions.\u003C/p>\n\u003Cp>Bridget emphasises that therapy not only tackles sleep issues, but also delves into each client's history to get to the bottom of their sleep difficulties. \u003Cstrong>\"Getting to the root cause of a presenting difficulty is really important. As a psychologist, you need to take a holistic picture of somebody’s life so you can understand the underlying factors contributing to poor sleep.”  \u003C/strong>\u003C/p>\n\u003Ch3>Get started with online therapy\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n82a7ad68_9ffc_0102_291a_b9b717ccd2e5\">\u003C/object>\n\u003Cp>Looking to \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">find a psychologist\u003C/a> to assist you with your sleep concerns? Online therapy at My Mirror makes starting therapy easy, with zero wait times and a \u003Ca href=\"https://www.mymirror.com.au/get-matched\">matching tool\u003C/a> that pairs you with the best psychologist for your needs.\u003C/p>\n\u003Cp>Working with a qualified psychologist can help you uncover the root causes of your sleep difficulties and develop personalised strategies to improve your sleep routine. \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Get started with online therapy\u003C/a> today and discover convenient, flexible support from the comfort of your own home.\u003C/p>\n\u003Cp>Whatever the right solution may be for your sleep difficulties, knowing what tools to use when you can’t sleep can make a world of difference. \u003C/p>\n\u003Cp>If you think that therapy might be beneficial, take the next step and regain control of your well-being with an online psychologist at My Mirror.\u003C/p>\n\u003Cp>References:\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.aph.gov.au/Parliamentary_Business/Committees/House/Health_Aged_Care_and_Sport/SleepHealthAwareness/Report/section?id=committees%2Freportrep%2F024220%2F26954\">https://www.aph.gov.au/Parliamentary_Business/Committees/House/Health_Aged_Care_and_Sport/SleepHealthAwareness/Report/section?id=committees%2Freportrep%2F024220%2F26954\u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.sleepfoundation.org/sleep-hygiene\">https://www.sleepfoundation.org/sleep-hygiene\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work\">https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work\u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://aus01.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.cci.health.wa.gov.au%2F~%2Fmedia%2FCCI%2FMental-Health-Professionals%2FSleep%2FSleep---Information-Sheets%2FSleep-Information-Sheet---04---Sleep-Hygiene.pdf&data=05%7C01%7Cjordand%40mymirror.com.au%7Cb04f8b81ab2a4c518b9508db7c264d87%7C22cbfb9461af4f5181410530fca5beca%7C0%7C0%7C638240276193040338%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C3000%7C%7C%7C&sdata=Rpp25mpKhZYV4mqeVeu21%2FO6HUZJP%2BlvucXvXiCiSWg%3D&reserved=0\">https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Sleep/Sleep---Information-Sheets/Sleep-Information-Sheet---04---Sleep-Hygiene.pdf\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.nhlbi.nih.gov/health/sleep-deprivation\">https://www.nhlbi.nih.gov/health/sleep-deprivation\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know\">https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726\">https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.sleepfoundation.org/meditation-for-sleep\">https://www.sleepfoundation.org/meditation-for-sleep\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know\">https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know\u003C/a>\u003C/p>",{"type":121,"name":157,"value":1040},{"type":121,"name":160,"value":1067},"Struggling to know what to do when you can’t sleep? Try these top tips from a psychologist to wake up feeling refreshed.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1071},[],{"type":121,"name":173,"value":1040},{"type":121,"name":175,"value":1067},{"type":178,"name":179,"value":1075},[1076],{"name":1077,"description":1078,"type":654,"size":1079,"url":1080,"width":225,"height":349,"renditions":1081},"why can't I sleep at night (2).jpg","Woman at in bed at night checking clock",85212,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/fd766683-bd00-4d3b-bd5d-6c63731f1fda/why%20can%27t%20I%20sleep%20at%20night%20%282%29.jpg",{},{"type":121,"name":191,"value":192},{"system":1084,"elements":1090},{"id":1085,"name":1086,"codename":1087,"language":109,"type":110,"collection":109,"sitemap_locations":1088,"last_modified":1089,"workflow":109,"workflow_step":113},"8f232643-a716-4f1b-8690-eb71be1d1299","6 Ways to Make the Most Out of Therapy","n6_ways_to_make_the_most_out_of_therapy",[],"2023-07-26T03:08:27.2494293Z",{"content_type":1091,"title":1093,"slug":1094,"publish_date":1096,"author":1098,"category":1100,"read_time":1102,"summary":1103,"content":1105,"meta__meta_title":1118,"meta__meta_description":1119,"meta__meta_keywords":1121,"meta__canonical":1122,"meta__indexing":1123,"meta__og_title":1125,"meta__og_description":1126,"meta__og_image":1128,"meta__service_type":1136},{"type":116,"name":117,"value":1092},[119],{"type":121,"name":122,"value":1086},{"type":124,"name":125,"value":1095},"6-ways-to-make-the-most-out-of-therapy",{"type":128,"name":129,"value":1097,"display_timezone":935},"2023-07-12T14:30:00Z",{"type":116,"name":133,"value":1099},[880],{"type":116,"name":137,"value":1101},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1104},"Want to get the most out of your therapy sessions? If you have goals and aspirations for your mental health, it can be good to know that you’re doing what you can to make them happen. Discover how to foster a great client-psychologist relationship, and what to do if things aren’t working out. ",{"type":148,"name":149,"images":1106,"links":1107,"modular_content":1108,"value":1117},{},{},[1109,1110,1111,1112,1113,1114,1115,1116],"n35419fee_9679_011d_8709_a132ae3b27bf","c7cff207_8f18_01c8_1364_97500ba78c18","n0ade4ec2_f4b8_01c0_4777_1f0e88ffb579","f0787dae_c04a_0146_34a0_a38d458038ff","n4591408f_a5d5_0185_533a_aa414aca35c1","n13fb2096_5d97_01af_4567_b996b241e0ef","n0047bed4_53dc_01f8_5981_6acf6b099a29","c9efd05c_b233_01ee_8e4e_b90bdc4b0baf","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n35419fee_9679_011d_8709_a132ae3b27bf\">\u003C/object>\n\u003Cp>Want to get the most out of your therapy sessions? Starting therapy is an investment in yourself and your wellbeing. If you have goals and aspirations for your mental health, it can be good to know that you’re doing what you can to make them happen. \u003C/p>\n\u003Cp>Therapy works best when you have a \u003Ca href=\"https://www.mymirror.com.au/education/6-signs-you-found-the-right-psychologist\" title=\"6 Signs You've Found the Right Psychologist\">good relationship with your therapist\u003C/a>. If you don’t feel comfortable opening up with them, you’re less likely to engage in the sessions or reach your therapeutic goals. \u003C/p>\n\u003Cp>We caught up with \u003Ca href=\"https://www.mymirror.com.au/online-psychologists/rahul-gadhoke\" title=\"Rahul Online Psychologist\">Rahul\u003C/a>, a psychologist at My Mirror, who shared his advice on how to foster a great client-psychologist relationship, make the most out of your therapy sessions, and what to do if things aren’t working out. \u003C/p>\n\u003Ch2>1. Set clear goals for your therapy sessions  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c7cff207_8f18_01c8_1364_97500ba78c18\">\u003C/object>\n\u003Cp>In your first therapy session, your psychologist will likely ask you what brought you to therapy. Rahul explains it’s important you’re “very open from the beginning with what you’re looking for” so you can set therapeutic goals that are accurate and helpful.  \u003C/p>\n\u003Cp>This could look like ‘I want my anxiety gone’ or ‘I want to try cognitive behavioural therapy for my depression’. You might not feel totally comfortable opening up straight away – after all you may have only just met your psychologist. But giving them a clear view of what you want to achieve will align your psychologist with your own goals or expectations.  \u003C/p>\n\u003Cp>If the therapy goals your psychologist set aren’t true to your own, make sure you let them know. This could lead to more positive therapy sessions.  \u003C/p>\n\u003Ch2>2. Don’t be afraid to tell your psychologist what you don’t like  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0ade4ec2_f4b8_01c0_4777_1f0e88ffb579\">\u003C/object>\n\u003Cp>It’s ok to explain what you do or don’t like about your sessions, and to be honest if there’s something you’re not happy with. It might be that you don’t like the \u003Ca href=\"https://www.mymirror.com.au/education/what-are-the-different-types-of-talk-therapy\" title=\"What are the different types of talk therapy\">type of treatment\u003C/a> your psychologist using, or that you don’t feel listened to.  \u003C/p>\n\u003Cp>Whether you’ve only had one therapy session or you’ve been with your therapist for a while, you don’t want to waste your time engaging in unhelpful therapy sessions. No matter the reason, “be open to discussing what you don’t like throughout the therapy” so they have the opportunity to make a change.  \u003C/p>\n\u003Ch2>3. Do your homework  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"f0787dae_c04a_0146_34a0_a38d458038ff\">\u003C/object>\n\u003Cp>“All psychologists should challenge you to some level, and provide you with things to do outside of the sessions”. This could be a self-monitoring task like keeping journal of your thoughts and habits, or actively practicing a new mindfulness technique you learned in your session.  \u003C/p>\n\u003Cp>A large part of therapy is learning to change your thoughts and behaviours. Your psychologist will give you the necessary tools to achieve this, but they can’t do it for you. How engaged you are with the tasks will directly impact your mental health progress.  \u003C/p>\n\u003Cp>If you don’t manage to get your homework done before your next session, that’s ok too. It’s far more beneficial to attend your therapy session with no homework done that miss the session altogether. Psychologists understand that balancing therapy with our busy lives can be tricky sometimes. If you don’t understand the homework your psychologist has set you, be sure to ask them for clarification so you are able to fully engage with the task. \u003C/p>\n\u003Ch2>4. Communicate if things are moving too fast     \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n4591408f_a5d5_0185_533a_aa414aca35c1\">\u003C/object>\n\u003Cp>You might not be getting the most out of your therapy sessions if things are moving too fast. Rahul explains that “some psychologists are more direct and may challenge you more than you like. If you feel like you’re being pushed too quickly outside your comfort zone, or even too slowly, be sure to let your psychologist know.”    \u003C/p>\n\u003Cp>Often, simply explaining that you want to move at a slower pace can make a big change to your therapy sessions. “Your psychologist might not know what you want, and they are often open to changing their approach”.\u003C/p>\n\u003Ch2>5. If it’s not working out, speak up \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n13fb2096_5d97_01af_4567_b996b241e0ef\">\u003C/object>\n\u003Cp>You not going to have a beneficial therapy experience if you don’t gel with your psychologist. Rahul explains that “if your psychologist isn’t the right fit, it doesn’t mean they’re a bad psychologist. They might not suit your personality, and most psychologists understand that. Communicating your needs to your psychologist is important so that they can change their treatment style, or help you find another psychologist”.  \u003C/p>\n\u003Cp>Your psychologist wants you to get the most out of your therapy sessions, and will do what they can to help you make progress. If you’ve communicated your concerns with your psychologist and still can’t find a solution, then it may be time to look for another psychologist.  \u003C/p>\n\u003Ch2>6. If you aren’t seeing progress, consider changing psychologists \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0047bed4_53dc_01f8_5981_6acf6b099a29\">\u003C/object>\n\u003Cp>If you aren’t making progress with your current psychologist, don’t worry. Not everyone finds the right match first time. Perhaps their availability doesn’t work for you, or maybe they aren’t trained in the type of treatment modality you were hoping to explore. Whatever the reason may be, sometimes changing to a better-suited psychologist is the best option so you can get the most out of your sessions.  \u003C/p>\n\u003Ch3>You might want to change psychologists if:  \u003C/h3>\n\u003Cul>\n  \u003Cli>They don’t have experience treating your presenting difficulty e.g. OCD or emotional dysregulation \u003C/li>\n  \u003Cli>You don’t feel comfortable opening up to them \u003C/li>\n  \u003Cli>Their personality clashes with yours \u003C/li>\n  \u003Cli>You want to try a treatment modality they aren’t trained in \u003C/li>\n  \u003Cli>They live too far away, or your appointments don’t work with your schedule \u003C/li>\n  \u003Cli>You’ve communicated what you don’t like about the therapy and they’ve not made any changes. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Finding the right psychologist can be key to unlocking successful psychology sessions. Remember, therapy is a collaborative process, and you play just as big a role in your therapy as your psychologist does. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/education/6-signs-you-found-the-right-psychologist\">Discover 6 signs you’ve found the right psychologist\u003C/a> \u003C/p>\n\u003Ch2>Make the most out of your therapy sessions with My Mirror \u003C/h2>\n\u003Cp>Take the guesswork out of finding a psychologist and use My Mirror’s \u003Ca href=\"https://www.mymirror.com.au/get-matched\">online matching tool\u003C/a>. It connects you with psychologists trained in the areas you need help with, so you can be confident you’re working with a fully accredited online therapist that will work for you.  \u003C/p>\n\u003Cp>Even better, we offer a \u003Ca href=\"https://www.mymirror.com.au/psychologist-matching-guarantee\" title=\"psychologist matching guarantee\">psychologist matching guarantee\u003C/a>. This means if your psychologist isn’t the right fit we offer one session bulk-billed or discounted so you can match with a new psychologist.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c9efd05c_b233_01ee_8e4e_b90bdc4b0baf\">\u003C/object>\n\u003Cp>You can also track your progress with regular DASS21 testing, so you can see how your mental health is improving over time. \u003C/p>\n\u003Cp>If you want to make the most out of your therapy, browse through our diverse team of \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">online psychologists\u003C/a> and find the right match for you.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Get started with online therapy today\u003C/a>.  \u003C/p>",{"type":121,"name":157,"value":1086},{"type":121,"name":160,"value":1120},"Want to get the most out of your therapy sessions? Discover how to foster a great client-psychologist relationship for your mental health growth ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1124},[],{"type":121,"name":173,"value":1086},{"type":121,"name":175,"value":1127},"Want to get the most out of your therapy sessions? Discover how to foster a great client-psychologist relationship for your mental health growth",{"type":178,"name":179,"value":1129},[1130],{"name":1131,"description":1132,"type":654,"size":1133,"url":1134,"width":225,"height":349,"renditions":1135},"online therapy.jpg","man feeling positive",82168,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/899aa703-eaf5-49e4-b305-574c933ac144/online%20therapy.jpg",{},{"type":121,"name":191,"value":192},{"system":1138,"elements":1144},{"id":1139,"name":1140,"codename":1141,"language":109,"type":110,"collection":109,"sitemap_locations":1142,"last_modified":1143,"workflow":109,"workflow_step":113},"e9b22a38-2869-412f-babc-07965c7d820c","What are the Different Types of Talk Therapy?","what_are_the_different_types_of_talk_therapy_",[],"2023-07-27T01:22:15.7586644Z",{"content_type":1145,"title":1147,"slug":1149,"publish_date":1151,"author":1153,"category":1155,"read_time":1157,"summary":1158,"content":1160,"meta__meta_title":1175,"meta__meta_description":1176,"meta__meta_keywords":1178,"meta__canonical":1179,"meta__indexing":1180,"meta__og_title":1182,"meta__og_description":1183,"meta__og_image":1184,"meta__service_type":1192},{"type":116,"name":117,"value":1146},[119],{"type":121,"name":122,"value":1148},"What are the Different Types of Talk therapy?",{"type":124,"name":125,"value":1150},"what-are-the-different-types-of-talk-therapy",{"type":128,"name":129,"value":1152,"display_timezone":935},"2023-06-29T06:30:00Z",{"type":116,"name":133,"value":1154},[880],{"type":116,"name":137,"value":1156},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1159},"Let’s talk about talk therapy. It’s a popular treatment method that’s used to address mental and emotional concerns, sometimes known as psychotherapy. In this guide we’ll look into some of the most common types of talk therapy, the mental health difficulties they’re used to treat, and how to find the right talk therapy type for your presenting difficulty. ",{"type":148,"name":149,"images":1161,"links":1162,"modular_content":1163,"value":1174},{},{},[1164,1165,1166,1167,1168,1169,1170,1171,1172,1173],"n95ce8d97_5557_0102_9c82_a8b2aa337041","af9a1698_47b6_014d_c68f_3d4951b5f97a","eb86dbde_af4d_01bc_a7d0_24fc5c38d87f","n33621a8a_0e7f_01c2_0d32_f6c303f0c439","bc9328c6_48f7_01ef_3678_41d81e326579","n2f47740a_95df_014e_a611_efe4f4a45f5f","n78a51dda_2365_01b7_33c8_2ccc7a8ca66c","n69190da3_2f81_0172_9d48_d477268e9da6","daee2e1a_cb71_015d_df37_ea5852049a7e","n3748b8cd_b3fe_015e_4d33_3fa000cbc561","\u003Cp>Let’s talk about talk therapy. It’s a popular treatment method that’s used to address mental and emotional concerns, sometimes known as psychotherapy. \u003C/p>\n\u003Cp>As the name might suggest, talk therapy involves the client and therapist discussing problems together, identifying areas of concern and helping the client see a positive change.  \u003C/p>\n\u003Cp>Talk therapies come in all shapes and sizes, with some types of talk therapy being better suited to specific issues than others. In this guide we’ll look into some of the most common types of talk therapy, the mental health difficulties they’re used to treat, and how to find the right talk therapy type for your presenting difficulty.  \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n95ce8d97_5557_0102_9c82_a8b2aa337041\">\u003C/object>\n\u003Ch2>Cognitive Behavioural Therapy (CBT)  \u003C/h2>\n\u003Cp>Cognitive behavioural therapy (CBT) is one of the most widely practised types of talk therapy. The main focus of CBT is to help clients recognise their negative thoughts and behaviours, and shift these unhelpful actions through constructive coping skills.  \u003C/p>\n\u003Cp>It’s based on the idea that our thoughts, feelings, and behaviours are all interconnected, and by changing our negative thoughts and behaviours we can improve our overall mental health. Most psychologists are trained in CBT, and many other types of talk therapy incorporate principles of CBT too. \u003C/p>\n\u003Ch4>What does CBT treat? \u003C/h4>\n\u003Cp>CBT can be used to treat a wide range of mental health issues, including but not limited to anxiety, depression, obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD), eating disorders and drug or alcohol problems. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"af9a1698_47b6_014d_c68f_3d4951b5f97a\">\u003C/object>\n\u003Ch2>Acceptance and Commitment Therapy (ACT)   \u003C/h2>\n\u003Cp>The focus of acceptance and commitment therapy (ACT) is acceptance. It helps clients manage their negative thoughts by encouraging acceptance, rather than denial or avoidance. Instead of fighting against negative feelings, ACT works by helping clients accept their hardships and validate their feelings so they can move forwards.   \u003C/p>\n\u003Cp>ACT uses mindfulness and acceptance techniques to help clients develop psychological flexibility, which means they can adapt and respond to life's challenges in a more effective way. \u003C/p>\n\u003Ch4>What does ACT treat? \u003C/h4>\n\u003Cp>ACT is a great treatment for conditions like depression, anxiety and OCD, and for clients who need help accepting and managing their negative thoughts.  \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"eb86dbde_af4d_01bc_a7d0_24fc5c38d87f\">\u003C/object>\n\u003Ch2>Dialectical Behavioural Therapy (DBT)  \u003C/h2>\n\u003Cp>Dialectical behavioural therapy (DBT) is a form of talk therapy effective for those struggling to control their feelings. It helps build skills that regulate emotions and improve interpersonal relationships, and also teaches clients mindfulness skills.  \u003C/p>\n\u003Cp>DBT emphasises the importance of balance and acceptance, so that clients can accept their situation and make a positive change in their life. \u003C/p>\n\u003Ch4>What does DBT treat?  \u003C/h4>\n\u003Cp>DBT is especially effective for clients who struggle with emotional dysregulation. It can also be helpful for clients struggling with depression, anxiety or addiction.  \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n33621a8a_0e7f_01c2_0d32_f6c303f0c439\">\u003C/object>\n\u003Ch2>Eye Movement Desensitization and Reprocessing (EMDR) \u003C/h2>\n\u003Cp>Eye movement desensitisation and reprocessing (EMDR) uses body work to process trauma through movement. It helps redirect disturbing memories and events through self-calming techniques and positive beliefs.  \u003C/p>\n\u003Cp>During EMDR therapy, the client will learn how to use eye movement or other forms of bilateral stimulation like body taps to help the brain process memories with associated emotional distress. Clients focus on a specific eye pattern or movement while visualising a negative memory, which helps them process and heal from past trauma. \u003C/p>\n\u003Ch4>What does EMDR treat? \u003C/h4>\n\u003Cp>EMDR is often used to treat trauma-related concerns including PTSD and acute stress disorders. The treatment usually takes between 6 to 12 sessions. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"bc9328c6_48f7_01ef_3678_41d81e326579\">\u003C/object>\n\u003Ch2>Psychodynamic Therapy  \u003C/h2>\n\u003Cp>Psychotherapy works by bringing to light thoughts and feelings that are subconscious. It is based on the belief that our wellbeing is impacted by past experiences, and unconscious emotions may be causing negative influences.  \u003C/p>\n\u003Cp>During psychodynamic therapy, therapists help their clients identify unconscious behaviour patterns and thoughts giving them a greater understanding of themselves and their emotions. \u003C/p>\n\u003Ch4>What does Psychodynamic Therapy treat? \u003C/h4>\n\u003Cp>Psychodynamic therapy can be used to treat a wide range of mental health concerns, including anxiety, depression and personality disorders.  \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2f47740a_95df_014e_a611_efe4f4a45f5f\">\u003C/object>\n\u003Ch2>Motivational Interviewing  \u003C/h2>\n\u003Cp>This works by encouraging people to take responsibility for their own progress and growth. The psychologist’s role is to listen to their client and draw out ideas for change through a collaborative process, identifying barriers preventing the client from changing. \u003C/p>\n\u003Cp>This can include open questions and positive affirmations that help the client build confidence, motivating the client to take action for a positive change. \u003C/p>\n\u003Ch4>What does Motivational Interviewing treat? \u003C/h4>\n\u003Cp>Motivational interviewing can help clients with negative habits, behaviours or lifestyles. It’s beneficial for those who want to change their behaviours but are struggling to find the motivation or confidence to do so. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n78a51dda_2365_01b7_33c8_2ccc7a8ca66c\">\u003C/object>\n\u003Ch2>Mindfulness Based Cognitive Therapy (MBCT) \u003C/h2>\n\u003Cp>MBCT is a branch of cognitive therapy that centres around self-awareness. It helps clients become mindful of their thoughts and feelings, and respond to them in a more positive way. This helps us improve our mental health and accept our negative thoughts without judgement. \u003C/p>\n\u003Cp>Mindfulness therapy techniques include meditation, breathing practices and being present in the moment.  \u003C/p>\n\u003Ch4>What does MBCT treat? \u003C/h4>\n\u003Cp>Mindfulness-based cognitive therapy was formed to help treat those struggling with persistent depression. It can also be used to treat low mood, anxiety and to help prevent a relapse in depression once treated.   \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n69190da3_2f81_0172_9d48_d477268e9da6\">\u003C/object>\n\u003Ch2>Finding the right therapy type for you \u003C/h2>\n\u003Cp>Every client’s situation is unique, which is why your therapist will tailor your treatment to suit your own needs. In some cases, one type of talk therapy may stand out as the best treatment option, while other times a combination of multiple treatment modalities might be most effective.  \u003C/p>\n\u003Cp>It can be helpful to do your own research into the effectiveness of each type of talk therapy so you can make an informed decision on what’s best for your area of concern.  \u003C/p>\n\u003Cp>Below are some examples of mental health issues and the type of therapy that could be used to treat them: \u003C/p>\n\u003Cp>\u003Cstrong>Anxiety \u003C/strong>– A psychologist may use acceptance and commitment therapy (ACT) to treat anxiety by helping to accept and manage negative thoughts. \u003C/p>\n\u003Cp>\u003Cstrong>Depression \u003C/strong>- cognitive behavioural therapy (CBT) can help challenge negative thoughts that are contributing to the depression to create new, more rational ways of thinking. \u003C/p>\n\u003Cp>\u003Cstrong>Trauma\u003C/strong> - Eye movement desensitisation and reprocessing (EMDR) may be the best treatment type to help the client process and heal from their trauma. \u003C/p>\n\u003Cp>\u003Cstrong>Obsessive-compulsive disorder (OCD)\u003C/strong> – One way to treat OCD is through cognitive-behavioural therapy (CBT) to help the client recognise that their obsessions and compulsions are thoughts, and respond to them in a more positive way. \u003C/p>\n\u003Cp>\u003Cstrong>Emotional dysregulation\u003C/strong> – Dialectical behavioural therapy (DBT) can help clients to identify how their emotions are affecting their behaviours, teaching coping skills that reduce emotional distress. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"daee2e1a_cb71_015d_df37_ea5852049a7e\">\u003C/object>\n\u003Ch3>How do I know I’ve found the right type of therapy for me?  \u003C/h3>\n\u003Cp>The biggest indicator you’ve found the right therapy type is that you’re seeing results. Throughout your treatment journey you’ll be working towards therapeutic goals that you and your therapist have created. Over time, you should be able to see the progress you’ve made and track whether you’re moving closer to your goals. \u003C/p>\n\u003Ch3>How do I find a psychologist that works with the right type of therapy?  \u003C/h3>\n\u003Cp>If you’re looking for a particular treatment type, be sure to find a psychologist that’s trained in the treatment modality you’re looking for. Most psychologists are trained in CBT when they graduate and receive further training for different types of therapy depending on their area of interest.  \u003C/p>\n\u003Cp>Some psychologists work with a range of therapy types, while others may only focus on one specific area. Be sure to read your psychologist’s profile so you can find someone well-suited to your area of concern, and make the most out of your therapy sessions. \u003C/p>\n\u003Cp>\u003Ca href=\"https://preview.mymirror.com.au/education/6-signs-you-found-the-right-psychologist/\">Discover 6 signs you’ve found the right psychologist\u003C/a> \u003C/p>\n\u003Ch3>Do I need to have a therapy type in mind before my first session? \u003C/h3>\n\u003Cp>It’s ok if you don’t know what type of talk therapy is best. Your therapist will ask you what your therapy goals are, and from there they can recommend a treatment they think will be most useful.  \u003C/p>\n\u003Cp>Your psychologist will be able to talk you through the different treatment modalities they are trained in and give you a better understanding on which therapy type will be most supportive through psychoeducation. If you go to your GP to get a \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Plan\u003C/a>, they may also give you recommendations for certain types of therapy too. \u003C/p>\n\u003Ch2>Get talking with an online psychologist  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n3748b8cd_b3fe_015e_4d33_3fa000cbc561\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Searching for a psychologist that works with the therapy type you’re looking for? My Mirror offers therapy sessions for all the different types of therapy we’ve discussed in this article and more.  \u003C/p>\n\u003Cp>Our dedicated team of online psychologists are individually approved and always work with treatment modalities that are evidence-based. This means they use talk therapies with scientifically proven effectiveness.  \u003C/p>\n\u003Cp>Find the best match among our experienced \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">online psychologists\u003C/a> and filter your search based on the type of talk therapy you want to work with. You can even find a psychologist that has experience treating your area of concern. \u003C/p>\n\u003Cp>No matter the type of talk therapy you’re looking for, connect with an online therapist and address your mental health concerns together. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Get started with online therapy\u003C/a> \u003C/p>",{"type":121,"name":157,"value":1148},{"type":121,"name":160,"value":1177},"Let’s talk about the different types of talk therapy, what mental health difficulties they can treat and how to find the right talk therapy for you. ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1181},[],{"type":121,"name":173,"value":1148},{"type":121,"name":175,"value":1177},{"type":178,"name":179,"value":1185},[1186],{"name":1187,"description":1188,"type":654,"size":1189,"url":1190,"width":225,"height":349,"renditions":1191},"DIfferent Types of Talk Therapy.jpg","illustration of man and woman in discussion",44984,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/3add45c7-0096-4ccc-a064-9e8b60549c8d/DIfferent%20Types%20of%20Talk%20Therapy.jpg",{},{"type":121,"name":191,"value":192},{"system":1194,"elements":1200},{"id":1195,"name":1196,"codename":1197,"language":109,"type":110,"collection":109,"sitemap_locations":1198,"last_modified":1199,"workflow":109,"workflow_step":113},"bc1aad7e-d9ca-4c99-8bdd-64a342e18deb","6 Signs You've Found the Right Psychologist","n6_signs_you_ve_found_the_right_psychologist",[],"2023-09-20T01:28:32.6514024Z",{"content_type":1201,"title":1203,"slug":1204,"publish_date":1206,"author":1208,"category":1210,"read_time":1212,"summary":1213,"content":1215,"meta__meta_title":1229,"meta__meta_description":1230,"meta__meta_keywords":1232,"meta__canonical":1233,"meta__indexing":1234,"meta__og_title":1236,"meta__og_description":1237,"meta__og_image":1238,"meta__service_type":1246},{"type":116,"name":117,"value":1202},[119],{"type":121,"name":122,"value":1196},{"type":124,"name":125,"value":1205},"6-signs-you-found-the-right-psychologist",{"type":128,"name":129,"value":1207,"display_timezone":935},"2023-06-20T14:30:00Z",{"type":116,"name":133,"value":1209},[880],{"type":116,"name":137,"value":1211},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1214},"If you’re thinking about connecting with a psychologist but don’t know where to start, or you’re wondering whether you’ve found a good match, explore some of the best signs you've found a psychologist that’s right for you.  ",{"type":148,"name":149,"images":1216,"links":1217,"modular_content":1218,"value":1228},{},{},[1219,1220,1221,1222,1223,1224,1225,1226,1227],"ff7687d7_1294_014f_8d14_2e11cfb51dae","a65ec3d1_f5c2_0101_a736_216692b2e0a1","n1ff3a49b_2de5_016e_ee39_9b5d74296b34","n045c6024_1a79_01f9_f3b2_711fa5477bc9","n32ba0876_771e_01f7_b345_5594077c9ea1","n31539a9d_e53c_011f_01b3_54388d3b137b","n94dcabc3_a8f9_011f_503a_41b9ee821972","n708f3220_3bff_019b_ae7f_71089130a9ef","ba3c7aaa_4a71_013d_111e_0a671ae9a73b","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ff7687d7_1294_014f_8d14_2e11cfb51dae\">\u003C/object>\n\u003Cp>There’s never a one size fits all approach to therapy, and finding a psychologist that clicks with you and your unique needs can be a game changer. Although searching for a psychologist can feel daunting, working with the right psychologist can make you feel on top of the world.   \u003C/p>\n\u003Cp>If you’re thinking about connecting with a psychologist but don’t know where to start, or you’re wondering whether you’ve found a good match, explore some of the best signs you’ve found a psychologist that’s right for you.   \u003C/p>\n\u003Ch2>1. Your psychologist makes you feel heard  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a65ec3d1_f5c2_0101_a736_216692b2e0a1\">\u003C/object>\n\u003Cp>Being able to speak openly with your psychologist is one of the biggest indicators that you have found a good match. If you’re able to talk freely with them, it’s likely because you feel seen and heard. This isn’t only important in helping you engage with the sessions, but it helps your psychologist understand you better.   \u003C/p>\n\u003Cp>Therapy sessions work both ways, and your psychologist should be attentive and engaged. Some key indicators that they’re listening to you could include: eye contact, not interrupting you and remembering things you’ve told them in the past.  \u003C/p>\n\u003Ch2>2. Your psychologist is an expert in their field  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1ff3a49b_2de5_016e_ee39_9b5d74296b34\">\u003C/object>\n\u003Cp>Psychologists may focus on specific fields, for example, clinical psychology or sport psychology. If you have a specific issue you’re wanting to work through, make sure you find a psychologist who has experience working with that particular topic. \u003C/p>\n\u003Cp>Most psychologists have a main area of expertise that they help their clients with. This could include:  \u003C/p>\n\u003Cul>\n  \u003Cli>Depression  \u003C/li>\n  \u003Cli>Anxiety  \u003C/li>\n  \u003Cli>Burnout  \u003C/li>\n  \u003Cli>Grief and Loss  \u003C/li>\n  \u003Cli>Addiction  \u003C/li>\n  \u003Cli>Trauma  \u003C/li>\n  \u003Cli>Stress  \u003C/li>\n  \u003Cli>Anger  \u003C/li>\n  \u003Cli>ADD/ADHD  \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Finding a psychologist who has experience working in the area you’re struggling with is really valuable. Online \u003Ca href=\"https://www.mymirror.com.au/get-matched\" title=\"Matching tool\">matching tools\u003C/a> allow clients to search for psychologists based on the issues they’d like to work on. This is a great way to ensure you’re paired with the best psychologist for your needs.   \u003C/p>\n\u003Ch2>3. Your sessions work around your schedule  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n045c6024_1a79_01f9_f3b2_711fa5477bc9\">\u003C/object>\n\u003Cp>Availability is a really important component to finding the right psychologist fit. Be sure to find a psychologist that’s availability aligns with your own. For example, you might only be free in the evenings or want to have your therapy sessions on the weekend where you don’t have to juggle work.\u003C/p>\n\u003Cp>Work therapy into your schedule easily with an online psychologist. Many therapists conduct their sessions through video conferencing calls, meaning you can gain access to a psychologist that’s best-suited to you no matter where they are based in Australia.  \u003C/p>\n\u003Ch2>4. You’re able to open up with your psychologist  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n32ba0876_771e_01f7_b345_5594077c9ea1\">\u003C/object>\n\u003Cp>Having a solid line of communication with your therapist is a great sign that they are a good fit. You don’t need to be matched with a therapist that’s similar to yourself in order to find a good psychologist. As long as you feel comfortable talking and being open with them, it sounds like you’ve found a good fit.    \u003C/p>\n\u003Cp>Some people prefer to work with a psychologist that’s on their wavelength. This could mean finding a psychologist who:  \u003C/p>\n\u003Cul>\n  \u003Cli>Has come from the same background as you.  \u003C/li>\n  \u003Cli>Speaks your native language.   \u003C/li>\n  \u003Cli>Belongs to the same community as you (such as religion or a fellow LGBTQIA+ member).  \u003C/li>\n  \u003Cli>Has gone through the same life event as you, like grief or parenthood.   \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>While this isn’t by any means essential in a good client-psychologist relationship, it’s possible to \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\" title=\"online psychologists\">filter your psychologist search\u003C/a> based on your preferences.  \u003C/p>\n\u003Ch2>5. Their therapy style works for you \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n31539a9d_e53c_011f_01b3_54388d3b137b\">\u003C/object>\n\u003Cp>Different psychologists will have different ways of working. From the treatment method they use to how they engage with you, every psychologist is unique. Some clients prefer to be given advice and positive suggestions, while others need a space where they will be listened to.   \u003C/p>\n\u003Cp>Although therapy should challenge us all in some way, you’re likely to find a good psychologist match if their therapy style meets your own expectations.   \u003C/p>\n\u003Cp>If you’re wanting to explore one particular treatment option it can be helpful to share this with your therapist. Different types of therapy your psychologist might try include: \u003Cstrong>Motivational Interviewing, Cognitive Behavioural Therapy, Acceptance & Commitment Therapy and Mindfulness-Based Therapy\u003C/strong>.  \u003C/p>\n\u003Cp>Depending on your area of concern, you may find that different treatment styles are more effective than others, and your therapist should be able to advise you on which approach is best. \u003C/p>\n\u003Ch2>6. You’re seeing results  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n94dcabc3_a8f9_011f_503a_41b9ee821972\">\u003C/object>\n\u003Cp>You won’t see a change overnight, but if you’ve found the right psychologist you should start to notice progress from your sessions over time. Your psychologist will assess your development and establish whether your sessions have made a positive impact.  \u003C/p>\n\u003Cp>A good way to know whether you’re seeing results is when you develop a greater sense of self-awareness. Your psychologist should also equip you with the right tools to make meaningful changes to your life, which is another great indicator you’ve found a good psychologist.  \u003C/p>\n\u003Cp>Sometimes, they may readjust accordingly if they feel progress could be better made using a different technique or treatment method, which can be a good sign that they are actively invested in the success of your treatment.    \u003C/p>\n\u003Ch2>Is it too late to change psychologists? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n708f3220_3bff_019b_ae7f_71089130a9ef\">\u003C/object>\n\u003Cp>If you don’t feel like the therapy is working with your current therapist, that’s ok. You don’t always find the right psychologist fit first time. It’s important you communicate this with your therapist so you can find a better match.  \u003C/p>\n\u003Cp>You don't have to stick with the therapist that's written on your GP referral letter, so you can change psychologists at anytime. If you're claiming your sessions through \u003Ca href=\"https://www.mymirror.com.au/medicare\" title=\"Medicare with My Mirror\">Medicare\u003C/a>, switching psychologists won't effect this either. \u003C/p>\n\u003Ch3>My Mirror Psychologist Matching Guarantee\u003C/h3>\n\u003Cp>We know how important it is to find a good psychologist match. If you don’t connect with your therapist, or the treatment modality they're working with isn't working out, you might not be getting the most out of your therapy. \u003C/p>\n\u003Cp>That’s why My Mirror offers a \u003Ca href=\"https://www.mymirror.com.au/psychologist-matching-guarantee\" title=\"psychologist match guarantee\">psychologist matching guarantee\u003C/a>. If you don’t think your psychologist is the right fit after one or two sessions, we’ll offer one session bulk-billed or discounted so you can try again with a new psychologist.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/get-matched\" title=\"Get Matched\">Get matched\u003C/a> \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ba3c7aaa_4a71_013d_111e_0a671ae9a73b\">\u003C/object>\n\u003Ch2>How to find the right psychologist online \u003C/h2>\n\u003Cp>Take the stress out of choosing a psychologist with our \u003Ca href=\"https://www.mymirror.com.au/get-matched\" title=\"Online Matching Tool\">online matching tool\u003C/a>. Our dedicated team of psychologists cover a diverse range of mental health concerns, so you can be confident we’ll find the right psychologist match for you.  \u003C/p>\n\u003Cp>We can match you with a psychologist that suits your availability, has experience with your topic of concern, and even filter psychologists based on their gender or treatment method. \u003C/p>\n\u003Cp>Don’t let long waiting lists or poor psychologist matches get in the way of your therapy journey. With zero wait times and 21h/7d availability, discover a hassle-free way to speak with a psychologist with \u003Ca href=\"https://www.mymirror.com.au/online-therapy\" title=\"online therapy\">online therapy\u003C/a> at My Mirror. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\" title=\"Online Therapy\">Get started with online therapy today\u003C/a> \u003C/p>",{"type":121,"name":157,"value":1196},{"type":121,"name":160,"value":1231},"Matching with the right psychologist can be a game changer. Discover some of the best signs you’ve found a psychologist that’s right for you.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1235},[],{"type":121,"name":173,"value":1196},{"type":121,"name":175,"value":1231},{"type":178,"name":179,"value":1239},[1240],{"name":1241,"description":1242,"type":654,"size":1243,"url":1244,"width":225,"height":349,"renditions":1245},"1.jpg","woman sat in grass looking out to a lake",138007,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/0fc4ebd2-560e-4fda-8029-2c386ceab895/1.jpg",{},{"type":121,"name":191,"value":192},{"system":1248,"elements":1254},{"id":1249,"name":1250,"codename":1251,"language":109,"type":110,"collection":109,"sitemap_locations":1252,"last_modified":1253,"workflow":109,"workflow_step":113},"79fe0ec8-1c50-4d9c-8345-839efe70ed53","How to get a mental health plan","how_to_get_a_mental_health_plan",[],"2025-07-24T06:53:05.9797551Z",{"content_type":1255,"title":1257,"slug":1259,"publish_date":1261,"author":1263,"category":1265,"read_time":1267,"summary":1268,"content":1270,"meta__meta_title":1283,"meta__meta_description":1285,"meta__meta_keywords":1287,"meta__canonical":1288,"meta__indexing":1289,"meta__og_title":1291,"meta__og_description":1293,"meta__og_image":1294,"meta__service_type":1302},{"type":116,"name":117,"value":1256},[119],{"type":121,"name":122,"value":1258},"How to Get a Mental Health Plan in Australia",{"type":124,"name":125,"value":1260},"how-to-get-a-mental-health-plan-in-australia",{"type":128,"name":129,"value":1262,"display_timezone":935},"2023-06-08T14:30:00Z",{"type":116,"name":133,"value":1264},[880],{"type":116,"name":137,"value":1266},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1269},"Getting a Mental Health Plan is an important step towards affordable mental health. Our mental wellbeing plays a huge role in our lives: whether you’re going through a big life change or simply managing daily stresses, it can affect us all. Discover how to get a mental health plan, unlock affordable online psychology services and achieve your mental health goals. ",{"type":148,"name":149,"images":1271,"links":1272,"modular_content":1273,"value":1282},{},{},[1274,1275,1276,1277,1278,1279,1280,1281],"ec1bfe95_e09a_0104_3897_28bef2b2d303","b1f09fcf_eea8_01fa_8d09_f36d3566bd47","n93cc38fe_9837_01ee_081f_dcdb80d75d1b","n70c5cbd9_985b_01f0_aece_67eae68462ed","n7ad656c0_1985_018c_c5fe_9d169332cb4b","n49ecdcbc_7aec_01c6_b0bf_5a98790ff467","n2e024ea5_06c2_0122_7565_f8d9434a05c6","n18fb2ad8_e9a8_01f6_444f_f2ab824f5f72","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ec1bfe95_e09a_0104_3897_28bef2b2d303\">\u003C/object>\n\u003Cp>Getting a Mental Health Plan is an important step towards affordable mental health. It’s the stepping stone that connects Australians with professional, licenced psychologists at an affordable rate. \u003C/p>\n\u003Cp>Our mental wellbeing plays a huge role in our lives: whether you’re going through a big life change or simply managing daily stresses, it can affect us all. \u003C/p>\n\u003Cp>In fact, the Australian Institute of Health and Welfare estimates that over 2 in 5 Australians aged 16-85 will experience mental health issues in their lifetime. As more and more people put their mental health first, the need for affordable and effective mental health services grows too.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Online therapy\u003C/a> is a great option for Australians looking to prioritise their mental health and may be recommended in a Mental Health Plan as a strategy for recovery.  \u003C/p>\n\u003Cp>Read on to discover how to get a mental health plan, unlock affordable online psychology services and achieve your mental health goals.\u003C/p>\n\u003Ch2>What is a Mental Health Plan?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b1f09fcf_eea8_01fa_8d09_f36d3566bd47\">\u003C/object>\n\u003Cp>As the name suggests, a Mental Health Plan provides a roadmap for better mental health. They are collaboratively prepared by you and your general practitioner (GP) and are the gateway to accessing subsidised mental health services in Australia through Medicare rebates. \u003C/p>\n\u003Cp>Mental Health Plans outline treatment methods, strategies and goals to improve mental health concerns, and are tailored to each individual and their unique needs. If your Mental Health Plan recommends you see a mental health professional and your GP gives you a referral letter, then you will be eligible for reduced-cost therapy sessions. \u003C/p>\n\u003Ch3>Is a mental health care plan the same as a mental health treatment plan?  \u003C/h3>\n\u003Cp>Over the years, the terminology for a Mental Health Plan has changed. You may come across different phrases including ‘mental health care plan’ (MHCP) or ‘mental health treatment plan’ (MHTP). They are often used interchangeably but rest assured, they all refer to the same thing – a treatment plan for your mental health. Here at My Mirror, we simply call it a Mental Health Plan. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n93cc38fe_9837_01ee_081f_dcdb80d75d1b\">\u003C/object>\n\u003Ch2>Medicare rebates for psychology services \u003C/h2>\n\u003Cp>Mental health plans have two main purposes: providing a clear pathway for mental health treatment and recovery, while facilitating access to Medicare rebates.  \u003C/p>\n\u003Cp>Mental health services like \u003Ca href=\"https://www.mymirror.com.au/online-therapy\" title=\"online therapy\">online therapy\u003C/a> are made even more accessible with a Mental Health Plan because it allows your therapy sessions to be subsidised when provided by registered psychologists. With a GP referral letter, a Mental Health Plan and a Medicare card, a portion of the online psychology service fees will be reimbursed through \u003Ca href=\"https://www.mymirror.com.au/medicare#what-are-the-steps-to-access-rebated-sessions\">Medicare rebates\u003C/a>.  \u003C/p>\n\u003Cp>Eligible clients can receive up to \u003Cstrong>10 reduced-cost therapy sessions per calendar year\u003C/strong>. Find out more about \u003Ca href=\"https://www.mymirror.com.au/pricing\">our pricing\u003C/a>.\u003C/p>\n\u003Cp>My Mirror aims to provide accessible psychology services to all Australians, and that’s why we’re committed to providing a percentage of our sessions \u003Ca href=\"https://www.mymirror.com.au/medicare/bulk-billing-psychologists\">\u003Cstrong>bulk billed\u003C/strong>\u003C/a>\u003Cstrong> \u003C/strong>to those who experience financial hardship or meet certain eligibility criteria. This scheme allows the full cost of the psychology service to be reimbursed through Medicare, leaving the client with zero out-of-pocket expenses.  \u003C/p>\n\u003Cp>Remember, even if you are eligible to receive bulk-billed psychology sessions, you must have a Mental Health Plan and referral letter to receive the service.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://formcrafts.com/a/yunrktq\">Find out if you’re eligible for bulk billing\u003C/a> \u003C/p>\n\u003Ch2>How to get a Mental Health Plan in Australia\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n70c5cbd9_985b_01f0_aece_67eae68462ed\">\u003C/object>\n\u003Ch3>Step 1. Book a longer GP appointment  \u003C/h3>\n\u003Cp>To get a Mental Health Plan, you’ll need to visit your GP or healthcare professional for a mental health assessment appointment.  \u003C/p>\n\u003Cp>We recommend requesting a longer appointment time for your mental health plan assessment so that you can speak with your doctor without feeling rushed. Your doctor needs at least 20 minutes to appropriately assess your mental health issues and formulate the best solution for your mental health issues. \u003C/p>\n\u003Cp>Anyone is eligible for a Mental Health Plan as long as they have a mental disorder diagnosed by their healthcare provider. That’s why most clients go to their GP for a diagnosis and create their Mental Health Plan at the same time in a double session. \u003C/p>\n\u003Ch3>Step 2. Mental Health Plan assessment \u003C/h3>\n\u003Cp>During your assessment, your GP or psychiatrist will carefully evaluate your mental health condition to see whether a mental health plan is necessary.  \u003C/p>\n\u003Cp>Many GPs use the K10 to assess this. It’s a framework that assesses psychological distress on a scale of 10 to 50. You can view a \u003Ca href=\"https://www.blackdoginstitute.org.au/wp-content/uploads/2020/04/k10.pdf\">K10 assessment example\u003C/a> before your appointment to get a better understanding of the types of questions you may be asked.  \u003C/p>\n\u003Ch3>Step 3. Create your Mental Health Plan \u003C/h3>\n\u003Cp>Your Mental Health Plan assessment may consider: \u003C/p>\n\u003Cul>\n  \u003Cli>The severity of symptoms – what challenges do you face and how do they impact your daily life? \u003C/li>\n  \u003Cli>Your medical history – do you have any previous diagnoses or past treatments? \u003C/li>\n  \u003Cli>What do you want to achieve – how do you want your issues to improve? What goals or targets do you want to reach? \u003C/li>\n  \u003Cli>Treatment methods – is there a specific technique you want to try such as behavioural therapy? What treatment type is going to be effective for you?  \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Your Mental Health Plan is personalised and unique. That’s why your input is very valuable during your GP assessment. Be honest and open during your consultation so that your doctor can fully understand the challenges and symptoms you face.  \u003C/p>\n\u003Ch3>Step 4. Choose a psychologist for your referral letter  \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7ad656c0_1985_018c_c5fe_9d169332cb4b\">\u003C/object>\n\u003Cp>If you are considering \u003Ca href=\"/online-therapy\" title=\"online therapy\">online therapy\u003C/a> as a solution for your mental health concerns, be sure to raise this with your GP in your appointment. You can add My Mirror to your referral letter if you're planning to \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">try online therapy with us\u003C/a>. This means your GP can send any relevant documents or Medicare information directly to My Mirror for you. \u003C/p>\n\u003Cp>Don’t worry – you don’t need to know a psychologist off the top of your head to get a Mental Health Plan. You can find your preferred psychologist in your own time after your appointment. If you change your mind you don’t have to stick with the psychologist that’s written on your referral letter.    \u003C/p>\n\u003Cp>Don’t know where to find the right psychologist? Use our \u003Ca href=\"https://www.mymirror.com.au/get-matched\">matching tool\u003C/a> to be paired with the right psychologist for you and your goals.  \u003C/p>\n\u003Ch3>What is a referral letter? \u003C/h3>\n\u003Cp>Your mental health plan will come with a referral letter from your GP or healthcare professional. Referral letters can recommend a maximum of 6 psychology sessions for each client. Once those 6 sessions have been held, you’ll need to go back to your GP for a review. If your GP agrees that you’d benefit from more psychology sessions, they’ll be able to refer you for 4 more sessions. This makes up a total of 10 Medicare rebated psychology sessions per calendar year. \u003C/p>\n\u003Ch2>Getting a mental health plan online \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n49ecdcbc_7aec_01c6_b0bf_5a98790ff467\">\u003C/object>\n\u003Cp>If you’d prefer not to travel to your GP for an appointment, or you want to avoid long wait times, you can get a mental health plan online. Platforms like \u003Ca href=\"https://www.instantscripts.com.au/mental-health-care-plans/?utm_source=mymirror&utm_medium=referral&utm_campaign=mymirror\" data-new-window=\"true\" title=\"InstantScripts\" target=\"_blank\" rel=\"noopener noreferrer\">InstantScripts\u003C/a> work by connecting clients with registered online doctors who can make medical assessments and mental health plans.  \u003C/p>\n\u003Cp>This works the same way as an in-person appointment. Your online doctor will give you an assessment to see whether you need a Mental Health Plan, and from there you‘ll be able to access psychology services and receive Medicare rebates.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Get started with online therapy\u003C/a> \u003C/p>\n\u003Ch2>What should you do once you have your Medicare documents ready? \u003C/h2>\n\u003Cp>Once you have your Medicare card, Mental Health Plan and referral letter, you’re ready to receive professional, subsidised mental health care. \u003C/p>\n\u003Cp>For face-to-face therapy sessions you’ll need to bring all your documents with you to your psychologist's office. \u003C/p>\n\u003Ch3>For online psychology services with My Mirror: \u003C/h3>\n\u003Cp>You’ll be prompted to enter your Medicare details and upload your referral letter and Mental Health Plan when you create your My Mirror account. Once they’ve been added, you can view them in your account at any time.  \u003C/p>\n\u003Cp>If you don’t have all your details to hand when you’re creating your account, you’ll be able to add them later by clicking on the ‘Medicare rebates’ tab in your profile.  \u003C/p>\n\u003Ch2>Other Mental Health Plans \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2e024ea5_06c2_0122_7565_f8d9434a05c6\">\u003C/object>\n\u003Cp>Other types of mental health plans cater to more specific issues, like individuals that have more complex or co-existing medical conditions.  \u003C/p>\n\u003Cp>For example, an eating disorder plan helps clients manage their goals and treatments for the next 12 months and can offer up to 40 psychological treatment services.   \u003C/p>\n\u003Cp>Another example is a chronic disease management plan, which is for those who present with medical conditions such as asthma, diabetes or cancer for at least six months. It sets out a path to improve quality of life and minimise on going symptoms.   \u003C/p>\n\u003Cp>If you’re not sure which mental health plan best fits your circumstances, it’s always best to seek professional advice so you can get the most appropriate treatment plan. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n18fb2ad8_e9a8_01f6_444f_f2ab824f5f72\">\u003C/object>\n\u003Cp>Mental health issues deserve our attention and care, and the right Mental Health Plan can help you do just that. They give you access to online psychology services at subsidised rates, and most importantly help you get your mental wellbeing back on track. \u003C/p>\n\u003Cp>If you’re looking for convenient and effective care, \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">online therapy\u003C/a> with can be a great treatment solution. With My Mirror you can take your sessions from the comfort of your own home, clearly track your progresses over time, and match with the best psychologist for your needs.  \u003C/p>\n\u003Cp>Get your Mental Health Plan online through \u003Ca href=\"https://www.instantscripts.com.au/mental-health-care-plans/?utm_source=mymirror&utm_medium=referral&utm_campaign=mymirror\" data-new-window=\"true\" title=\"InstantScripts\" target=\"_blank\" rel=\"noopener noreferrer\">InstantScripts\u003C/a>, or book an appointment with your GP or healthcare professional and unlock a healthier, happier life.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/get-matched\">Get started with online therapy today\u003C/a> \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Further reading: \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.aihw.gov.au/mental-health/overview/mental-illness\">https://www.aihw.gov.au/mental-health/overview/mental-illness\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.servicesaustralia.gov.au/mental-health-care-and-medicare?context=60092\">https://www.servicesaustralia.gov.au/mental-health-care-and-medicare?context=60092\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.healthdirect.gov.au/mental-health-treatment-plan\">https://www.healthdirect.gov.au/mental-health-treatment-plan\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.servicesaustralia.gov.au/eating-disorder-treatment-and-management-plans?context=20#a3\">https://www.servicesaustralia.gov.au/eating-disorder-treatment-and-management-plans?context=20#a3\u003C/a> \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.servicesaustralia.gov.au/chronic-disease-gp-management-plans-and-team-care-arrangements?context=20\">https://www.servicesaustralia.gov.au/chronic-disease-gp-management-plans-and-team-care-arrangements?context=20\u003C/a> \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":1284},"How To Get a Mental Health Plan in Australia | My Mirror",{"type":121,"name":160,"value":1286},"Discover how to get a mental health plan, unlock affordable online psychology services and achieve your mental health goals. ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1290},[],{"type":121,"name":173,"value":1292},"How to get a Mental Health Plan | My Mirror",{"type":121,"name":175,"value":1286},{"type":178,"name":179,"value":1295},[1296],{"name":1297,"description":1298,"type":654,"size":1299,"url":1300,"width":225,"height":349,"renditions":1301},"What is a mental health plan.jpg","psychologist and client writing in notebook",73937,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/974290e7-c318-4763-a27c-3a5642d4faa8/What%20is%20a%20mental%20health%20plan.jpg",{},{"type":121,"name":191,"value":192},{"system":1304,"elements":1310},{"id":1305,"name":1306,"codename":1307,"language":109,"type":110,"collection":109,"sitemap_locations":1308,"last_modified":1309,"workflow":109,"workflow_step":113},"f1baf2db-500b-405e-9b8e-4aceef1ff5b7","Bulking billing psychologist near me","bulking_billing_psychologist_near_me",[],"2023-06-14T03:42:38.7258662Z",{"content_type":1311,"title":1313,"slug":1315,"publish_date":1317,"author":1319,"category":1321,"read_time":1323,"summary":1324,"content":1326,"meta__meta_title":1339,"meta__meta_description":1341,"meta__meta_keywords":1343,"meta__canonical":1344,"meta__indexing":1345,"meta__og_title":1347,"meta__og_description":1348,"meta__og_image":1349,"meta__service_type":1356},{"type":116,"name":117,"value":1312},[119],{"type":121,"name":122,"value":1314},"How to find a bulk billing psychologist near me",{"type":124,"name":125,"value":1316},"how-to-find-a-bulk-billing-psychologist-near-me",{"type":128,"name":129,"value":1318,"display_timezone":935},"2023-05-22T14:30:00Z",{"type":116,"name":133,"value":1320},[135],{"type":116,"name":137,"value":1322},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1325},"Our mental health should always be a priority. For many, seeking help from a psychologist can make a world of difference in the journey for better mental health. Psychology services should be accessible to anyone who needs it, no matter the circumstance or financial situation. ",{"type":148,"name":149,"images":1327,"links":1328,"modular_content":1329,"value":1338},{},{},[1330,1331,1332,1333,1334,1335,1336,1337],"n809e2205_fcd8_018e_2ac4_b1efa980c412","n1d78e184_a7d4_01a3_9d04_a7c3a2e7c8d3","a20320b6_ce4b_01c3_c794_825ba877ba17","bc24e6a0_178c_015f_db78_07a9c4f7044b","n62e8bb4a_cbd1_01aa_6ed7_8cb13dca5c6c","n1d3030d0_fd2a_01f0_89ee_2640b9ebb653","n034c4751_eeda_01d4_87fb_0b38f816b7e0","n41518721_70ca_01ba_148f_8af3b7d50675","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n809e2205_fcd8_018e_2ac4_b1efa980c412\">\u003C/object>\n\u003Cp>Our mental health should always be a priority. Whether you are going through a big life change or simply trying to keep up with the demands of daily life, mental health is an integral part of who we are.  \u003C/p>\n\u003Cp>For many, seeking help from a psychologist can make a world of difference in the journey for better mental health. These services should be accessible to anyone who needs it, no matter the circumstance or financial situation. Thankfully, bulk billing psychology services are an affordable solution, ensuring those who are eligible can access the help they need without unnecessary barriers. \u003C/p>\n\u003Ch2>The challenges of finding bulk billing psychologists\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1d78e184_a7d4_01a3_9d04_a7c3a2e7c8d3\">\u003C/object>\n\u003Cp>Taking the first step to finding the right mental health solution can feel daunting, and it shouldn’t be made harder with overly-complicated applications and unaffordable services. High costs, long wait times and shortages of psychologists in your area can put a frustrating stop to your mental health search. \u003C/p>\n\u003Cp>Many don’t realise they might be eligible for bulk billing psychology services. While others struggle to find bulk billing psychologists that are near them once they get their GP referral letter and \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Plan\u003C/a>. With bulk billing, you don’t need to juggle between finding the right care and navigating the costs of therapy.  \u003C/p>\n\u003Cp>Find out if you’re eligible for \u003Ca href=\"https://www.mymirror.com.au/medicare/bulk-billing-psychologists\">bulk billing psychology services\u003C/a> or \u003Ca href=\"https://www.mymirror.com.au/medicare/\">reduced-cost sessions\u003C/a>. \u003C/p>\n\u003Ch2>What is bulk billing psychology? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a20320b6_ce4b_01c3_c794_825ba877ba17\">\u003C/object>\n\u003Cp>Bulk billing allows clients to receive psychological support with zero out-of-pocket expenses. This scheme ensures access to professional psychologist services without the high costs often associated with therapy. It's made possible because psychologists receive their payments through reimbursements directly from Medicare rather than from the client themselves. Instead of worrying about high fees, clients can focus on what’s important: engaging with the sessions and working towards a positive change.  \u003C/p>\n\u003Cp>Those who are eligible for bulk billed psychology services can receive up to 10 sessions per year. Usually, clients are allocated 6 initial sessions, followed by an additional 4 sessions if your GP provides the referral. Learn more about \u003Ca href=\"https://www.mymirror.com.au/medicare/bulk-billing-psychologists#why-have-i-only-received-6-bulk-billed-sessions\">claimable bull billed sessions\u003C/a>.\u003C/p>\n\u003Ch3>Does bulk billing still provide the same level of support? \u003C/h3>\n\u003Cp>Yes, bulk billed psychology services offer exactly the same level of support as regular psychology sessions. The therapy sessions themselves are carried out in the same way as any other therapy session, and are offered by professional, registered psychologists.   \u003C/p>\n\u003Ch2>Finding a bulk billing psychologist near me \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"bc24e6a0_178c_015f_db78_07a9c4f7044b\">\u003C/object>\n\u003Cp>Many seek psychology services via video conferencing, but some prefer face-to-face sessions. When searching for in-person psychology sessions that provide bulk billing, you need to make sure they work in your area. Not only do you need a psychologist that has the same availability as you, but you need to able to travel to your psychologist’s office and work out any logistics involved.  \u003C/p>\n\u003Cp>When looking for a \u003Ca href=\"https://www.mymirror.com.au/psychologists-near-me\">bulking billing psychologist near me\u003C/a>, here are some key things to consider:  \u003C/p>\n\u003Cul>\n  \u003Cli>Do they have experience working with issues you want to address? \u003C/li>\n  \u003Cli>Does their availability align with yours? \u003C/li>\n  \u003Cli>Will you be able to travel to their office easily? \u003C/li>\n  \u003Cli>Do they definitely provide bulk billing?  \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Convenience plays a pivotal role in maintaining regular therapy sessions. It means you can spend less time travelling and more time prioritising your mental health.   \u003C/p>\n\u003Ch3>The benefits of face-to-face consultations \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n62e8bb4a_cbd1_01aa_6ed7_8cb13dca5c6c\">\u003C/object>\n\u003Cp>Knowing your psychologist is nearby and on hand is a great comfort to many clients. In-person therapy sessions help clients establish positive relationships with their psychologists, especially if they have regular appointments. During the sessions, your psychologist will be able to read your body language and interpret non-verbal cues, building trust and understanding.  \u003C/p>\n\u003Cp>A good client-psychologist relationship will create a secure, safe environment where you can talk openly, express your thoughts, and most importantly feel heard. \u003C/p>\n\u003Ch3>Bulk billing psychologists online \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1d3030d0_fd2a_01f0_89ee_2640b9ebb653\">\u003C/object>\n\u003Cp>Sometimes it can be more practical to work with an online psychologist that offers bulk billing. Some rural and remote communities in Australia have a smaller range of therapists to choose from, and wait times can be considerably longer. \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Online therapy\u003C/a> platforms like My Mirror allow clients to connect with a psychologist that suits them best, regardless of where they are based in Australia.  \u003C/p>\n\u003Cp>Many clients find online therapy more beneficial than in-person sessions because they can take the sessions from the comfort of their own home. Others opt for online therapy so they can fit the sessions into their busy schedule. Every person is different and it’s important to find a therapy solution that best matches your own unique needs.  \u003C/p>\n\u003Ch2>How to find a bulk billing psychologist \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n034c4751_eeda_01d4_87fb_0b38f816b7e0\">\u003C/object>\n\u003Cp>More and more psychologists are offering \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">online therapy sessions\u003C/a>, making it easier to find a bulk-billing psychologist that fits with your goals and availability. Online platforms like \u003Ca href=\"https://www.mymirror.com.au/\">My Mirror\u003C/a> support bulk billing, and help clients get matched with a psychologist that best fits their needs.\u003C/p>\n\u003Cp>When it comes to finding a bulk billing psychologist near you, there are several resources available to help you find the right match: \u003C/p>\n\u003Ch3>GP recommendations \u003C/h3>\n\u003Cp>To be eligible for bulk billing you’ll need a referral letter and \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Plan\u003C/a> from your GP. During your appointment, ask your GP for recommendations for potential psychologists, and you should be able to contact them and find out if they offer bulk billing.  \u003C/p>\n\u003Ch3>Online directories \u003C/h3>\n\u003Cp>Finding bulking billing psychologists is made easier through online directories like \u003Ca href=\"https://healthengine.com.au/appointments/psychologist/Australia/NextAvailable\">Health Engine\u003C/a>. These sites allow you to filter your psychologist search so you can find someone that fits your own criteria. This could include their location, availability and the type of insurance they accept, making it easier to find trusted practitioners.   \u003C/p>\n\u003Ch3>Search engines \u003C/h3>\n\u003Cp>Today, most psychologists are listed online. An online search such as ‘bulk billing psychologist near me’ using a search engine like Google, Bing or Yahoo will help you to find someone in your area. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n41518721_70ca_01ba_148f_8af3b7d50675\">\u003C/object>\n\u003Cp> \u003C/p>\n\u003Cp>If you are eligible for bulk billing, be sure to let your psychologist know. Bulk billing is there for those who need it, and it’s important you feel comfortable discussing this with your psychologist so you can access psychology services at the right rate.   \u003C/p>\n\u003Cp>Find a bulk billing psychologist near you and unlock accessible mental health care that’s affordable and convenient. We all deserve to receive the mental health support we need with the assurance of quality care.  \u003C/p>\n\u003Ch2>Bulk billing made easy with My Mirror\u003C/h2>\n\u003Cp>My Mirror is proud to offer \u003Ca href=\"https://www.mymirror.com.au/medicare/bulk-billing-psychologists\">bulk-billed psychology sessions\u003C/a> for all those who are eligible. Simply \u003Ca href=\"https://formcrafts.com/a/yunrktq\">check your eligibility\u003C/a> and wait just 1-3 days to find out if your application is approved. Then book your session with a bulk-billing psychologists of your choice, with zero wait times and a wide range of psychologists to choose from.  \u003C/p>\n\u003Cp>Get started with \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">online therapy\u003C/a> today.\u003C/p>",{"type":121,"name":157,"value":1340},"How to Find a Bulk Billing Psychologist Near Me",{"type":121,"name":160,"value":1342},"Unaffordable services shouldn’t put a stop to your mental health search. Discover how to find a bulk billing psychologist near me. ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1346},[],{"type":121,"name":173,"value":1340},{"type":121,"name":175,"value":1342},{"type":178,"name":179,"value":1350},[1351],{"name":1241,"description":1352,"type":654,"size":1353,"url":1354,"width":225,"height":349,"renditions":1355},"Person-sat-with-pen-and-calculator",71724,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/f2b2b806-eb0c-47ad-9cd4-dea9b3f54381/1.jpg",{},{"type":121,"name":191,"value":192},{"system":1358,"elements":1364},{"id":1359,"name":1360,"codename":1361,"language":109,"type":110,"collection":109,"sitemap_locations":1362,"last_modified":1363,"workflow":109,"workflow_step":113},"129ad882-dd3e-4b4e-b711-a8ba96b59047","Psychiatrist Vs Psychologist: What’s the Difference?","psychiatrist_vs_psychologist__what_s_the_differenc",[],"2023-08-16T00:27:58.4743186Z",{"content_type":1365,"title":1367,"slug":1369,"publish_date":1371,"author":1373,"category":1375,"read_time":1377,"summary":1378,"content":1380,"meta__meta_title":1389,"meta__meta_description":1391,"meta__meta_keywords":1393,"meta__canonical":1394,"meta__indexing":1395,"meta__og_title":1397,"meta__og_description":1399,"meta__og_image":1401,"meta__service_type":1408},{"type":116,"name":117,"value":1366},[119],{"type":121,"name":122,"value":1368},"Psychiatrist vs Psychologist: What’s the Difference?",{"type":124,"name":125,"value":1370},"psychiatrist-vs-psychologist-what-is-the-difference",{"type":128,"name":129,"value":1372,"display_timezone":209},"2023-04-27T14:00:00Z",{"type":116,"name":133,"value":1374},[135],{"type":116,"name":137,"value":1376},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1379},"In the world of mental health therapy, the terms ‘psychiatrist’ vs ‘psychologist’ are often intertwined.  With more and more people seeking mental health therapy in Australia, understanding the differences between psychiatrists and psychologists can help clients find a solution that best fits their needs.",{"type":148,"name":149,"images":1381,"links":1382,"modular_content":1383,"value":1388},{},{},[1384,1385,1386,1387],"n21b3542d_b3f8_0147_3969_54198df4d0ed","aaa7493b_e43d_01b1_8e3f_ede7e4c448e8","n878ecd2a_3abe_01a3_1d62_5e587c6d883f","n5cb5e736_1e00_01fd_1a4c_9f5e7156a70b","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n21b3542d_b3f8_0147_3969_54198df4d0ed\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>In the world of mental health therapy, the terms ‘psychiatrist’ vs ‘psychologist’ are often intertwined. While both types of practitioners work within mental health counselling, their approaches to therapy often differ. With more and more people seeking mental health therapy in Australia, understanding the differences between psychiatrists and psychologists can help clients find a solution that best fits their needs. \u003C/p>\n\u003Cp>So, what is a psychiatrist vs psychologist? And how do their treatment methods vary?\u003C/p>\n\u003Ch2>Key differences between psychiatrists and psychologists\u003C/h2>\n\u003Cp>In a nutshell, psychiatrists are doctors that specialise in medical health, while psychologists have doctoral degrees in psychology. Psychologists focus on human behaviour whereas psychiatrists centre their work around human biology. \u003C/p>\n\u003Ch3>Psychiatrists can:\u003C/h3>\n\u003Cul>\n  \u003Cli>Prescribe medicine\u003C/li>\n  \u003Cli>Identify clinical disorders\u003C/li>\n  \u003Cli>Have medical degrees\u003C/li>\n  \u003Cli>Look at a client’s medical history\u003C/li>\n\u003C/ul>\n\u003Ch3>Psychologists can:\u003C/h3>\n\u003Cul>\n  \u003Cli>Work through people’s problems\u003C/li>\n  \u003Cli>Give emotional support for trauma\u003C/li>\n  \u003Cli>Provide referrals for medicine prescriptions\u003C/li>\n  \u003Cli>Look at a client holistically\u003C/li>\n\u003C/ul>\n\u003Ch2>Differences in treatment methods\u003C/h2>\n\u003Cp>Both psychiatrists and psychologists in Australia are specialised to understand how the human brain works, however, their different backgrounds and training mean they apply their knowledge in different ways. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"aaa7493b_e43d_01b1_8e3f_ede7e4c448e8\">\u003C/object>\n\u003Cp>The primary treatment method that psychiatrists use with their clients is medication. Psychiatrists study human biology and pharmacology which makes them great medicine prescribers in the mental health field. Psychiatrists also work to understand the emotional needs of their clients, but they tend to look at symptoms from a clinical approach, monitoring how medication alleviates these symptoms. \u003C/p>\n\u003Cp>Psychologists develop treatments based on psychotherapy principles. These treatments centre around talking with a psychologist and are known as ‘talk therapy’. Despite the nickname, psychotherapy sessions are a lot more detailed than having a simple chit-chat, and it’s estimated that around \u003Cstrong>75% of people who enter psychotherapy benefit from the treatment.\u003C/strong> Types of treatment that psychologists use include cognitive behavioural therapy (CBT), acceptance therapy and group therapy.\u003C/p>\n\u003Cp>Find a psychologist that can help with your specific needs with our \u003Ca href=\"/get-matched\" title=\"psychologist matching tool\">online matching tool\u003C/a>.\u003C/p>\n\u003Ch2>Scope of Practice\u003C/h2>\n\u003Cp>Psychologists engage with their clients on a behavioural level, establishing an effective client-therapist relationship. Their practice encompasses emotional and mental issues and works towards improving the well-being of their clients. This can range from depression and anxiety, to someone experiencing a big change in their life. Psychologists can diagnose their patients but not prescribe them.\u003C/p>\n\u003Cp>Psychiatrists are medical practitioners and their scope of practice covers all things medical. From assessing medication dosages to evaluating which is the right form of medication for each individual person, they help their clients manage medication successfully.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n878ecd2a_3abe_01a3_1d62_5e587c6d883f\">\u003C/object>\n\u003Cp>Medication is one of the key differences that sets psychiatry vs psychology apart. Sometimes, psychologists and psychiatrists even work together to help treat someone who would benefit from both kinds of treatment. \u003C/p>\n\u003Cp>GPs are also able to provide help by giving their patients a referral letter and a \u003Ca href=\"/medicare/mental-health-treatment-plan\" title=\"mental health plan\">Mental Health Plan\u003C/a> so they can start their therapy journey. Mental Health Plans enable your therapy sessions to be rebated through Medicare, reducing the cost of the session. \u003C/p>\n\u003Ch2>Which is best?\u003C/h2>\n\u003Cp>There is no one size fits all approach when it comes to mental health therapy. The type of treatment is entirely dependent on the goals or problems a client wants to work through. \u003C/p>\n\u003Cp>Let’s run through some scenarios to see whether psychiatry vs psychology is most helpful:\u003C/p>\n\u003Ch3>Mild Anxiety\u003C/h3>\n\u003Cp>A psychologist could be a great fit for this issue. The psychologist would deliver techniques to reduce the anxiety, and the client and psychologist would work together to discover any causes of the anxiety.\u003C/p>\n\u003Ch3>Bipolar Disorder \u003C/h3>\n\u003Cp>A combination of both psychology and psychiatry may be appropriate here. Psychiatrist-prescribed medication such as mood stabilisers is known to be successful when taken alongside CBT therapy carried out by a psychologist.\u003C/p>\n\u003Ch3>Severe Depression\u003C/h3>\n\u003Cp>Here, a psychiatrist is usually the most appropriate fit. Psychologists may refer their clients to a psychiatrist if progress would be better made through a clinical approach involving medication.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5cb5e736_1e00_01fd_1a4c_9f5e7156a70b\">\u003C/object>\n\u003Cp>Understanding the differences between psychiatrists and psychologists can empower people to find the best solution for their mental health therapy. With 44% of the Australian population experiencing a mental health disorder at some time in their life, access to the right type of care is vital. \u003C/p>\n\u003Cp>If working with a psychologist might be a good fit for you and your goals, \u003Ca href=\"/get-matched\" title=\"Get matched with a psychologist online\">get matched\u003C/a> with an online psychologist at My Mirror.\u003C/p>\n\u003Cp>\u003Cstrong>References:\u003C/strong>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.aihw.gov.au/mental-health/overview/mental-illness\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.aihw.gov.au/mental-health/overview/mental-illness\u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.psychology.org/resources/how-to-choose-between-psychologist-or-psychiatrist-career/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.psychology.org/resources/how-to-choose-between-psychologist-or-psychiatrist-career/\u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://onlinecounselingprograms.com/mental-health-careers/how-to-become-psychologist/psychiatrists-vs-psychologists/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://onlinecounselingprograms.com/mental-health-careers/how-to-become-psychologist/psychiatrists-vs-psychologists/\u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://manhattanmentalhealthcounseling.com/different-types-of-psychotherapy-explained/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://manhattanmentalhealthcounseling.com/different-types-of-psychotherapy-explained/\u003C/a>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.aihw.gov.au/mental-health/monitoring/mental-health-impact-of-covid\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.aihw.gov.au/mental-health/monitoring/mental-health-impact-of-covid\u003C/a>\u003C/p>",{"type":121,"name":157,"value":1390},"Psychiatrist Vs Psychologist: What’s the Difference? | My Mirror",{"type":121,"name":160,"value":1392},"Is there a difference between psychiatrist vs psychologist in Australia? Discover everything you need to know about these mental health professions.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1396},[],{"type":121,"name":173,"value":1398},"Psychiatrist vs Psychologist: What's the Difference?",{"type":121,"name":175,"value":1400},"psychologist taking notes during a therapy session",{"type":178,"name":179,"value":1402},[1403],{"name":1404,"description":1400,"type":654,"size":1405,"url":1406,"width":225,"height":349,"renditions":1407},"psychiatrist-vs-psychologist.jpg",69906,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/98ddfd82-4edf-4c41-9358-bef7db043f81/psychiatrist-vs-psychologist.jpg",{},{"type":121,"name":191,"value":192},{"system":1410,"elements":1416},{"id":1411,"name":1412,"codename":1413,"language":109,"type":110,"collection":109,"sitemap_locations":1414,"last_modified":1415,"workflow":109,"workflow_step":113},"2aa59407-7c43-4053-a988-dadb19610910","Find the right online mental health support service","find_the_right_online_mental_health_support_servic",[],"2023-09-20T01:47:00.8096497Z",{"content_type":1417,"title":1419,"slug":1421,"publish_date":1423,"author":1425,"category":1427,"read_time":1429,"summary":1430,"content":1432,"meta__meta_title":1443,"meta__meta_description":1445,"meta__meta_keywords":1447,"meta__canonical":1448,"meta__indexing":1449,"meta__og_title":1451,"meta__og_description":1452,"meta__og_image":1453,"meta__service_type":1455},{"type":116,"name":117,"value":1418},[119],{"type":121,"name":122,"value":1420},"Find the right online mental health support service for you",{"type":124,"name":125,"value":1422},"find-the-right-online-mental-health-support-service-for-you",{"type":128,"name":129,"value":1424,"display_timezone":209},"2023-02-14T13:00:00Z",{"type":116,"name":133,"value":1426},[135],{"type":116,"name":137,"value":1428},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1431},"Just as we have a selection of treatment options and health services for our physical maladies, individuals need easy access to the appropriate resources and mental health help.  Here we explore some of the different types of professional and free online mental health services available in Australia. ",{"type":148,"name":149,"images":1433,"links":1434,"modular_content":1435,"value":1442},{},{},[1436,1437,1438,1439,1440,1441],"c4394ef8_286b_0126_69a8_b9e674003916","n21be0d04_08a2_0112_28c5_c446b5e46623","n769aaa17_f875_010a_c204_12f8cd543338","n4dae6a05_6eec_01f7_4838_4b348fbcf21f","n705f41c9_5b3c_01f5_1c37_17853b5d4b08","a04209c7_833f_01f0_a89d_4c5b0410e654","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c4394ef8_286b_0126_69a8_b9e674003916\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Mental health is an incredibly complex aspect of our overall well-being. Just as we have a selection of treatment options and health services for our physical maladies, individuals need easy access to the appropriate resources and mental health help.  \u003C/p>\n\u003Cp>Fortunately, a whole list of mental health support services is available across Australia, both in person and through online platforms, delivering everything from \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">online counselling\u003C/a> to crisis support.  \u003C/p>\n\u003Cp>Here we explore some of the different types of professional and free online mental health services available in Australia. \u003C/p>\n\u003Ch2>What Mental Health Support Services are Available in Australia?\u003C/h2>\n\u003Cp>Several different forms of online mental health services are available, each with its own unique set of benefits and drawbacks, and it is essential to understand the differences between them in order to choose the best option for your needs. \u003C/p>\n\u003Ch3>Teletherapy/Online Counselling \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n21be0d04_08a2_0112_28c5_c446b5e46623\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>People from all walks of life experience a host of mental health challenges, but unfortunately, not all of us will have direct access to the help we need, when we need it. Perhaps you’re in a regional town without any specialists nearby, or an area with few psychologists or counsellors available, forcing you to endure long wait times just to make a booking.  \u003C/p>\n\u003Cp>Well, teletherapy, also known as \u003Ca href=\"https://mymirror.com.au/online-counselling/\" title=\"online counselling\">online counselling\u003C/a>, looks to solve that by allowing individuals to work with a trained counsellor or registered psychologist exclusively over the internet. \u003C/p>\n\u003Cp>Instead of searching for an in-person appointment, you can work through sessions from home, at work, or anywhere private with a stable internet connection, using a combination of video conferencing software, phone calls, and even instant-messaging tools.  \u003C/p>\n\u003Ch4>Book a Session Whenever You Need \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n769aaa17_f875_010a_c204_12f8cd543338\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Before, you may have needed to overturn your entire life just to attend the next available appointment. Now, you can book within a flexible schedule that works best for your life. The goal is to provide greater convenience and less friction when exploring your feelings, thoughts, and behaviours, still developing the tailored techniques for managing difficult situations that you would with a specialist in-person. \u003C/p>\n\u003Cp>My Mirror, for example, allows patients to either select from several \u003Ca href=\"https://mymirror.com.au/online-psychologists\" title=\"online psychologists\">online psychologists\u003C/a> depending on their skillsets and availability, or use our \u003Ca href=\"https://mymirror.com.au/get-matched\" title=\"get matched with a psychologist\">matching tool\u003C/a> to find the best solution for their needs. Wherever you are located across Australia, you are guaranteed to be able to book a 50-min session within 48 hours of your initial search.  \u003C/p>\n\u003Cp>My Mirror’s platform also allows your psychologist to upload recaps, session logs, and graphical representations of your progress, creating a database of resources to help you put your therapy advice into practice between appointments. \u003C/p>\n\u003Ch4>Find Potential Savings with Each Session to Meet Your Budget \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n4dae6a05_6eec_01f7_4838_4b348fbcf21f\">\u003C/object>\n\u003Cp>Moreover, if you’re looking for a cost-effective alternative to face-to-face therapy, \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">online therapy\u003C/a> services can be more affordable as there aren’t the same overheads required. \u003Ca href=\"/medicare\" title=\"medicare rebates for psychology sessions\">Medicare rebates for psychology sessions\u003C/a> and in some cases, \u003Ca href=\"/medicare/bulk-billing-psychologists\" title=\"bulk-billing psychologists\">bulk-billing psychologists\u003C/a> are also accessible online.\u003C/p>\n\u003Ch4>Keep All of Your Information Confidential \u003C/h4>\n\u003Cp>Although helpful, working through your mental challenges can be confronting, especially when you are new to the process. It can help you feel more comfortable discussing sensitive and personal information over the internet than in person. All of your data and information are protected and kept confidential within specialised, encrypted software approved by the Health Insurance Portability and Accountability Act of 1996 (HIPAA), ensuring your ongoing privacy. \u003C/p>\n\u003Ch4>Potential Drawbacks \u003C/h4>\n\u003Cp>Video communication software has become incredibly advanced, offering an experience as good as face-to-face therapy, allowing you to receive the same quality treatment. Some people do, however, find it a little difficult to connect with a therapist over the internet, and may prefer the personal interaction of in-person therapy sessions.  \u003C/p>\n\u003Cp>Without a stable internet connection or modern equipment, your teletherapy sessions may also be disrupted by technical difficulties. Be sure to have a reliable setup before getting started. \u003C/p>\n\u003Ch3>Online Support Groups \u003C/h3>\n\u003Cp>Online support groups are virtual communities for people to meet and connect with others facing similar challenges or mental health issues. These groups are found on social media platforms, dedicated websites, and mobile applications. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n705f41c9_5b3c_01f5_1c37_17853b5d4b08\">\u003C/object>\n\u003Ch4>\u003Cbr>\u003C/h4>\n\u003Ch4>Easy Access to a Supportive Community of People in a Similar Situation \u003C/h4>\n\u003Cp>Many mental health issues stem from feelings of isolation or misunderstanding. An online support group can offer a sense of community and support from not only people suffering similar issues but also those who have worked through them. While these groups also exist in a face-to-face setting, the online platforms offer a convenient option for those who may be unable to attend them. \u003C/p>\n\u003Ch4>Share Your Preferred Information at No Additional Expense \u003C/h4>\n\u003Cp>When you join an online support group, you are free to share as much or as little information as you like. This can range from your feelings and experiences, to your personal details, including your name or contact information.  \u003C/p>\n\u003Cp>It’s also likely that you will find a range of free, mental health online services, especially with not-for-profit organisations, enhancing your experiences. \u003C/p>\n\u003Ch4>Potential Drawbacks \u003C/h4>\n\u003Cp>Online support groups are excellent for sharing your emotions and learning from the experiences of others, but they aren’t always moderated by licenced professionals. You could miss valuable techniques and teachings to help your development, and entering support groups at different times in your progress can be jarring, potentially causing further problems rather than offering solutions. \u003C/p>\n\u003Ch2>Online Mental Health Help & Free Resources \u003C/h2>\n\u003Cp>To fully address an issue with your mental health, it pays to first learn as much as you can about its origins. Education is a crucial aspect of mental health care, allowing individuals to understand their condition more deeply and develop reliable ways to manage it – and even overcome it – long-term.  \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a04209c7_833f_01f0_a89d_4c5b0410e654\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There are several organisations that offer resources like videos, e-books, and websites, as well as a free mental health hotline for those across Australia. Popular options include: \u003C/p>\n\u003Cul>\n  \u003Cli>\u003Ca href=\"https://www.beyondblue.org.au/\" data-new-window=\"true\" title=\"Beyond Blue\" target=\"_blank\" rel=\"noopener noreferrer\">Beyond Blue\u003C/a>: A wealth of information and support for individuals experiencing anxiety and depression, as well as plenty of resources to maintain your overall well-being. \u003C/li>\n  \u003Cli>\u003Ca href=\"https://www.blackdoginstitute.org.au/\" data-new-window=\"true\" title=\"Blackdog Institute\" target=\"_blank\" rel=\"noopener noreferrer\">The Black Dog Institute\u003C/a>: Information and resources on mental health, including a variety of free online mental health services for First Nations people, schools and workplaces. \u003C/li>\n  \u003Cli>\u003Ca href=\"https://headspace.org.au/\" data-new-window=\"true\" title=\"Headspace Australia\" target=\"_blank\" rel=\"noopener noreferrer\">Headspace\u003C/a>: Dedicated online mental health support for young people in Australia experiencing a range of issues. \u003C/li>\n  \u003Cli>\u003Ca href=\"https://www.lifeline.org.au/\" data-new-window=\"true\" title=\"Lifeline crisis support\" target=\"_blank\" rel=\"noopener noreferrer\">Lifeline\u003C/a>: A national charity dedicated to offering those experiencing emotional distress crisis support and suicide prevention services, 24 hours a day. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cstrong>If you are feeling suicidal or are in crisis call \u003C/strong>\u003Ca href=\"tel:000\">\u003Cstrong>000\u003C/strong>\u003C/a>\u003Cstrong> (AU) or use \u003C/strong>\u003Ca href=\"https://www.mymirror.com.au/contact#resources\">\u003Cstrong>these resources\u003C/strong>\u003C/a>\u003Cstrong> to get immediate help.\u003C/strong>\u003C/p>",{"type":121,"name":157,"value":1444},"Find the Right Online Mental Health Support Service for You | My Mirror",{"type":121,"name":160,"value":1446},"Learn about the various types of online mental health support services available in Australia, including online counselling, support groups & crisis support",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1450},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":1454},[],{"type":121,"name":191,"value":192},{"system":1457,"elements":1463},{"id":1458,"name":1459,"codename":1460,"language":109,"type":110,"collection":109,"sitemap_locations":1461,"last_modified":1462,"workflow":109,"workflow_step":113},"fc8daee4-df74-4a2e-8260-03ce4c1834dd","What could be the Future of Online Therapy?","what_could_be_the_future_of_online_therapy_",[],"2023-09-20T01:50:49.2419959Z",{"content_type":1464,"title":1466,"slug":1467,"publish_date":1469,"author":1471,"category":1473,"read_time":1475,"summary":1476,"content":1478,"meta__meta_title":1491,"meta__meta_description":1492,"meta__meta_keywords":1494,"meta__canonical":1495,"meta__indexing":1496,"meta__og_title":1498,"meta__og_description":1499,"meta__og_image":1500,"meta__service_type":1507},{"type":116,"name":117,"value":1465},[119],{"type":121,"name":122,"value":1459},{"type":124,"name":125,"value":1468},"what-could-be-the-future-of-online-therapy",{"type":128,"name":129,"value":1470,"display_timezone":209},"2023-02-13T13:00:00Z",{"type":116,"name":133,"value":1472},[135],{"type":116,"name":137,"value":1474},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1477},"In this article, we take a deeper look into what online therapy actually is, the benefits it can offer patients, as well as the technological advancements that are set to revolutionise the industry. ",{"type":148,"name":149,"images":1479,"links":1480,"modular_content":1481,"value":1490},{},{},[1482,1483,1484,1485,1486,1487,1488,1489],"n999eea33_ce79_01b0_3ea6_18e8bebefd2e","n898d2773_b31a_0143_2d90_c593c3efe9fd","n0b030183_64e4_0116_228c_3056adf91e2b","n96be0ab9_0347_010f_9f23_5ab53e04face","n6b0f009c_67c8_01fd_5426_214fd3093c05","n90adce7f_b013_01b4_2869_8d516a7a51d6","n0744963b_56c7_01ae_c149_44d574cddc74","n0b6ccb4e_a1c6_0182_a48a_c07ade71a807","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n999eea33_ce79_01b0_3ea6_18e8bebefd2e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>With the increasing prevalence of technology in our daily lives, more and more people are turning to the internet for help with their mental health. Many new, innovative forms of \u003Ca href=\"https://www.mymirror.com.au/online-therapy\" title=\"Online Therapy\">online therapy in Australia\u003C/a> are making it easier for people to access the support they need, when they need it, regardless of where they live or their schedule. \u003C/p>\n\u003Cp>In this article, My Mirror takes a deeper look into what online therapy actually is, the benefits it can offer patients, as well as the technological advancements that are set to revolutionise the industry. \u003C/p>\n\u003Ch2>What is Online Therapy? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n898d2773_b31a_0143_2d90_c593c3efe9fd\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Online therapy\u003C/a> refers to all \u003Ca href=\"/education/find-the-right-online-mental-health-support-service-for-you/\" title=\"online mental health services\">mental health services delivered via the internet\u003C/a>, typically through video conferencing, phone calls, or instant messaging capabilities. It offers access to treatment from any location across the world with a stable internet connection, proving far more convenient and accessible than in-person sessions.  \u003C/p>\n\u003Cp>Registered psychologists conduct these online counselling, utilising their extensive and specialised training to help their patients with a wide range of mental health issues, such as \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\">anxiety\u003C/a>, \u003Ca href=\"https://www.mymirror.com.au/depression-therapy\">depression\u003C/a>, and stress. \u003C/p>\n\u003Ch2>What Methods are Being Used via Online Therapy? \u003C/h2>\n\u003Ch3>Cognitive Behavioural Therapy Online \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0b030183_64e4_0116_228c_3056adf91e2b\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Cognitive Behavioural Therapy (CBT) is a common form of talk therapy aiming to change negative patterns of thinking, feeling, and behaving. CBT is based on the idea that each aspect of our lives is deeply interconnected and that changing one can positively affect others.  \u003C/p>\n\u003Cp>With Cognitive Behavioural Therapy conducted via online sessions, a psychologist will work with you over a series of appointments to identify and challenge your negative thoughts, while introducing new coping strategies and ways of thinking. \u003C/p>\n\u003Cp>In fact, a \u003Ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659300/\">recent study\u003C/a> found Cognitive Behavioural Therapy Online to be an effective and cost-friendly treatment for a range of psychiatric disorders, including: \u003C/p>\n\u003Cul>\n  \u003Cli>Social anxiety \u003C/li>\n  \u003Cli>GAD \u003C/li>\n  \u003Cli>Depression \u003C/li>\n  \u003Cli>Panic disorders \u003C/li>\n  \u003Cli>Phobias \u003C/li>\n  \u003Cli>Addiction & substance abuse \u003C/li>\n  \u003Cli>Bipolar disorder \u003C/li>\n  \u003Cli>OCD \u003C/li>\n  \u003Cli>And more \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>These results were found to be especially effective in areas with a lack of available healthcare. \u003C/p>\n\u003Ch3>Dialectical Behaviour Therapy \u003C/h3>\n\u003Cp>Dialectical Behaviour Therapy (DBT) is a particular form of CBT designed to help those struggling with regulating their emotions and behaviours. A psychologist will suggest DBT to teach their patients specific skills to combat this, such as mindfulness, emotional regulation, and interpersonal effectiveness. Naturally, these strategies can be taught and practised in an online setting. \u003C/p>\n\u003Cp>For example, during the COVID-19 pandemic, a \u003Ca href=\"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0275636\">study\u003C/a> was put in place to measure the experience and efficacy of Australians and New Zealanders using DBT online & telehealth services. The evidence suggests that these telehealth platforms enhance the reach of this method, as long as clinicians and organisations have the appropriate resources. \u003C/p>\n\u003Ch3>Family Therapy \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n96be0ab9_0347_010f_9f23_5ab53e04face\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Family therapy involves treating your entire family as a unit, rather than just addressing your needs as an individual. The process helps with a wide range of issues, such as communication problems, relationship issues, and even mental health conditions.  \u003C/p>\n\u003Cp>Online family therapy typically involves a psychologist working with the family over a series of video conferencing sessions, helping each member to communicate more effectively, understand and support each other, and develop new coping strategies for managing difficult situations.  \u003C/p>\n\u003Cp>Given how spread-out families can be, as well as bound by their busy schedules, online family therapy can bring people in different geographical locations together at times that are most convenient to them. \u003C/p>\n\u003Ch2>How is Online Therapy Already Improving Upon Face-to-Face Appointments? \u003C/h2>\n\u003Ch3>Increased Accessibility \u003C/h3>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Online therapy\u003C/a> ensures that the mental health services you need are more accessible, especially when access to in-person therapy isn’t an option. Those benefitting most from these platforms include remote or rural communities, people with mobility issues, and anyone finding it difficult to take time off work or their other responsibilities to \u003Ca href=\"/psychologists-near-me\" title=\"psychologists near me\">find a psychologist near them\u003C/a>.  \u003C/p>\n\u003Cp>Online therapy can also be more accessible for people with disabilities or special needs, as it allows for greater flexibility in terms of how therapy is delivered. \u003C/p>\n\u003Ch3>Greater Affordability \u003C/h3>\n\u003Cp>Online therapy sessions are usually less expensive than in-person sessions, too, as they do not require the same overhead costs, such as office rent and utilities. There are other additional savings to be found, such as with My Mirror, as we offer \u003Ca href=\"https://www.mymirror.com.au/medicare\">Medicare rebates\u003C/a> and \u003Ca href=\"/medicare/bulk-billing-psychologists\" title=\"bulk billing psychologists\">bulk-billing psychologists\u003C/a> (for those who meet certain criteria).  \u003C/p>\n\u003Ch3>Added Convenience \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6b0f009c_67c8_01fd_5426_214fd3093c05\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Online therapy allows you to receive therapy from home, work, school, or any other location with some privacy and secure internet access. This freedom eliminates the previous need to travel between face-to-face therapy sessions, saving a great deal of time (and money).  \u003C/p>\n\u003Cp>Moreover, online therapy clients can schedule sessions at a time that works best for them, making it more convenient for people with busy schedules. \u003C/p>\n\u003Ch3>Ultimate Privacy \u003C/h3>\n\u003Cp>Patients regularly state they feel more comfortable talking about sensitive or personal issues in the privacy of their own homes via online therapy, rather than in a therapist's office. \u003Ca href=\"/online-counselling\" title=\"Online counselling in Australia\">Online counselling\u003C/a> sessions can also be recorded or recapped through logs, which can be helpful for patients who want to review the advice offered at a later time via an encrypted platform. \u003C/p>\n\u003Ch2>How Will Online Therapy Evolve with New Technology? \u003C/h2>\n\u003Ch3>Augmented Reality & Virtual Reality \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n90adce7f_b013_01b4_2869_8d516a7a51d6\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Augmented reality (AR) and virtual reality (VR) are becoming increasingly popular in many industries, and the mental health field is no exception. These technologies have the potential to create immersive, interactive environments that help patients better understand and cope with their fears and mental health concerns.  \u003C/p>\n\u003Cp>For example, a psychologist could create a VR setting that simulates a traumatic or triggering event from someone’s past, allowing them to work through their feelings and reactions in a safe and controlled environment.  \u003C/p>\n\u003Cp>Similarly, AR can be used to create virtual environments that help patients practice their social skills or overcome phobias. \u003C/p>\n\u003Ch3>Virtual Smart Assistants \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0744963b_56c7_01ae_c149_44d574cddc74\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>While we may now use devices like Google Nest & Alexa to add items to a shopping list, these virtual smart assistants are becoming more advanced and can now be used to provide online therapy support.  \u003C/p>\n\u003Cp>Using artificial intelligence (AI) and natural language processing (NLP), virtual assistants can understand and respond to a user’s needs, providing access to tailored mental health resources and monitoring their symptoms. In the future, virtual smart assistants could be integrated into other forms of therapy, such as CBT, to offer users a more personalised experience. \u003C/p>\n\u003Ch3>AI Chatbots \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0b6ccb4e_a1c6_0182_a48a_c07ade71a807\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>AI chatbots are already being used in online therapy to provide clients with timely support and information. These chatbots use AI programming to understand and respond to your questions and concerns, pre-programmed to deliver specific information and resources upon request, such as self-help exercises or coping strategies.  \u003C/p>\n\u003Cp>With further development, AI chatbots could be used to help patients identify patterns in their behaviour and provide more targeted therapy solutions. \u003C/p>\n\u003Ch2>Get Started with Online Therapy in Australia with My Mirror \u003C/h2>\n\u003Cp>If you are ready to explore the potential benefits of online therapy, you can \u003Ca href=\"https://preview.mymirror.com.au/online-psychologists\">schedule your session with a psychologist now\u003C/a>. \u003C/p>\n\u003Cp>\u003Cstrong>References:\u003C/strong> \u003C/p>\n\u003Cp>Kumar V, Sattar Y, Bseiso A, Khan S, Rutkofsky IH. The Effectiveness of Internet-Based Cognitive Behavioral Therapy in Treatment of Psychiatric Disorders. \u003Cem>Cureus\u003C/em>. 2017;9(8):e1626. Published 2017 Aug 29. doi:10.7759/cureus.1626 \u003C/p>\n\u003Cp>Cooney EB, Walton CJ, Gonzalez S (2022) Getting DBT online down under: The experience of Australian and New Zealand Dialectical Behaviour Therapy programmes during the Covid-19 pandemic. PLOS ONE 17(10): e0275636. \u003Ca href=\"https://doi.org/10.1371/journal.pone.0275636\">https://doi.org/10.1371/journal.pone.0275636\u003C/a> \u003C/p>",{"type":121,"name":157,"value":1459},{"type":121,"name":160,"value":1493},"Explore the advancements & trends in online therapy for mental health wellness, such as the use of virtual reality and artificial intelligence. ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1497},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":1501},[1502],{"name":1503,"description":183,"type":654,"size":1504,"url":1505,"width":225,"height":226,"renditions":1506},"future-of-online-therapy.jpg",79528,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/2a9e89ce-c5f0-44ed-8ec9-7476faa0bf89/future-of-online-therapy.jpg",{},{"type":121,"name":191,"value":192},{"system":1509,"elements":1515},{"id":1510,"name":1511,"codename":1512,"language":109,"type":110,"collection":109,"sitemap_locations":1513,"last_modified":1514,"workflow":109,"workflow_step":113},"d0b0ff12-c77f-46a5-9ada-0a3474cfbfc4","8 Signs it may be time to start talk therapy","draft__8_signs_it_may_be_time_to_start_talk_therap",[],"2023-09-20T01:58:08.8663817Z",{"content_type":1516,"title":1518,"slug":1520,"publish_date":1522,"author":1524,"category":1526,"read_time":1528,"summary":1529,"content":1531,"meta__meta_title":1543,"meta__meta_description":1545,"meta__meta_keywords":1547,"meta__canonical":1548,"meta__indexing":1549,"meta__og_title":1551,"meta__og_description":1553,"meta__og_image":1555,"meta__service_type":1562},{"type":116,"name":117,"value":1517},[119],{"type":121,"name":122,"value":1519},"8 common signs that it may be time to try talk therapy\n",{"type":124,"name":125,"value":1521},"8-signs-that-it-may-be-time-to-try-talk-therapy",{"type":128,"name":129,"value":1523,"display_timezone":835},"2023-01-31T00:00:00Z",{"type":116,"name":133,"value":1525},[135],{"type":116,"name":137,"value":1527},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1530},"What are the signs it's time to talk to a psychologist? Here are 8 signs you may benefit from talking to a psychologist to get on track with the life you'd like to be leading.",{"type":148,"name":149,"images":1532,"links":1533,"modular_content":1534,"value":1542},{},{},[1535,1536,1537,1538,1539,1540,1541],"n21681633_bdce_01ca_3d6c_7045d689e452","d3728092_eb55_012c_988b_e4bc4331fd98","e9739d61_d884_011e_14e0_03c51548d074","n7aa77e89_fdc2_01d9_ba68_bbd9b78a96fb","n32257ca2_4966_0107_f582_ae24e993b347","n81844d1a_e2fc_018e_b2da_9fe2f6aa4532","n1db02872_d04b_0196_c784_817c77b7df2e","\u003Cp>In truth, most people would benefit from psychological therapy at some point in their lives.\u003C/p>\n\u003Cp>However, when it comes to checking in on mental health, many don't know where to start or when to seek support. Early intervention is key when it comes to optimal mental health outcomes. Whether it's due to fear, stigma, or lack of knowledge, many people put off talking to a psychologist until their problems have become overwhelming or they have \"hit rock bottom.\"\u003C/p>\n\u003Cp>Sometimes the signs are clear, or you have people in your life who are letting you know you aren't being yourself. All too often, though, we may miss the signs or carry on until things feel unmanageable. The good news is you do not need a clinical diagnosis to start benefiting from support. \u003C/p>\n\u003Cp>Your mental health encompasses your emotional, psychological, and social well-being and affects everything from how you handle stress to how you interact with others. If you're feeling like you need some extra support, talk therapy is a great option for exploring and working through any mental health concerns you may be experiencing. Remember, it's never too early or too late to start taking care of your mental health.\u003C/p>\n\u003Cp>Let's explore 8 warning signs that it may be time to check-in with a professional and explore talk therapy\u003C/p>\n\u003Ch2>1. Persistent sadness, anger, or constant worrying\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n21681633_bdce_01ca_3d6c_7045d689e452\">\u003C/object>\n\u003Cp>What do George Costanza, Ross Geller, and Sheldon Cooper have in common? They are iconic representations of the neurotic worrier. They may provide comic relief on the small screen, but in real life, these tendencies can be difficult to manage and can greatly affect a person's quality of life.\u003C/p>\n\u003Cp>It's normal to experience a range of emotions, but if certain feelings are taking the driver's seat too often or are disproportionate to the situation, it may be time to seek support. For example, if you find yourself persistently feeling sad, angry, or worrying excessively, and it's getting in the way of things you need to get done or occupying hours of your day, it may help to explore this with a psychologist or talk therapy with a trained professional.\u003C/p>\n\u003Ch2>2. Difficulty managing stress\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d3728092_eb55_012c_988b_e4bc4331fd98\">\u003C/object>\n\u003Cp>The romantic trope dictates that \"love makes you do crazy things,\" and so can \u003Ca href=\"/education/6-easy-daily-practices-to-reduce-stress-levels\" title=\"Daily practices to reduce stress\">stress\u003C/a>! If you're having trouble coping with stress, you may find yourself lashing out, procrastinating tasks, neglecting your physical health, overworking, or burning out. In these situations, it can be helpful to discuss coping strategies with a psychologist. It is important to understand that chronic stress left untreated can take a serious toll on not only your mental health but also your physical health. It can lead to a host of physical and mental health issues such as high blood pressure, heart disease, \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\" title=\"anxiety\">anxiety\u003C/a>, \u003Ca href=\"/depression-therapy\" title=\"depression therapy\">depression\u003C/a>, and even sleep disorders. This is why it's important to address stress and its symptoms as soon as possible, and to work with a professional to develop coping strategies that work for you.\u003C/p>\n\u003Cp>Understandably a high-stress lifestyle may come with a jam-packed schedule making it that much harder to find time for self-care or support. \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">Online therapy\u003C/a> has become a viable option for many people in this situation. It allows for the same level of support and guidance from a professional therapist, but can be more convenient and accessible during weekends and after-hours.\u003C/p>\n\u003Ch2>3. Changes in sleep - too much or too little\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e9739d61_d884_011e_14e0_03c51548d074\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Do you find yourself in a 'princess and the pea' situation, trying so hard to get everything 'just right' for a night of sleep only to lie awake until the wee hours? Difficulty sleeping can be a frustrating and debilitating experience, but it can also be a sign of an underlying mental health concern. If you're experiencing chronic insomnia, it can lead to fatigue, irritability, and difficulty functioning throughout the day. This can lead to a host of additional problems, such as difficulty concentrating, decreased productivity, and an increased risk of accidents. \u003C/p>\n\u003Cp>Furthermore, if you're relying on substances like sleeping pills or alcohol to help you fall asleep, it can create a vicious cycle of dependence and worsen your insomnia. A psychologist can help you identify the underlying causes of your insomnia and develop a personalised treatment plan that includes cognitive-behavioural therapy, relaxation techniques, and lifestyle changes to help you improve your sleep.\u003C/p>\n\u003Cp>Additionally, if you find yourself sleeping excessively and struggling to motivate yourself during the day, it may be a sign of an underlying mental health issue such as depression. Sleeping too much or too little can both be symptoms of mental health issues, and it's important to address these changes in your sleep patterns with a professional. \u003C/p>\n\u003Cp>Talk therapy can help you understand the underlying cause and develop a plan to improve your sleep and overall well-being. \u003C/p>\n\u003Ch2>4. A lack of interest in things you normally like or 'not feeling yourself'\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7aa77e89_fdc2_01d9_ba68_bbd9b78a96fb\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>In the movie \"Knocked Up\" Paul Rudd famously laments that he wished he 'liked anything as much as his kids liked bubbles.' Sometimes we lose interest in things that normally bring us joy, but it's important to distinguish between growing out of something and an overall loss of engagement or direction in life. \u003C/p>\n\u003Cp>This could indicate that there's an underlying issue that's affecting your mood, sense of purpose and engagement. It could be a sign of depression, anxiety, or other mental health concerns. Talk therapy can help you understand what's going on and provide you with the support and tools you need to re-connect and get back to feeling like yourself again. When you are \u003Ca href=\"/online-psychologists\" title=\"find a psychologist\">finding a psychologist \u003C/a> you can indicate that you'd like to explore 'meaning and value' specifically to find a match with experience in this personal development.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>5. Abusing substances, sex, food, or alcohol to cope\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n32257ca2_4966_0107_f582_ae24e993b347\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When you find yourself using alcohol or drugs more frequently and thinking about it often, it could be a sign that you're trying to numb feelings that require attention. Remember, this could also be the case with food - changes in appetite, be it overeating or not wanting to eat, can be a sign of underlying issues or neglecting self-care. Pay attention, and don't be afraid to reach out for help.\u003C/p>\n\u003Ch2>6. Strained relationships\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n81844d1a_e2fc_018e_b2da_9fe2f6aa4532\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If you're having trouble in your relationships, whether it's with a significant other, friends, or family members, a therapist can help you understand what's going on and help you improve your communication and interpersonal skills. Beyond communication errors, strained relationships can also be a sign of an underlying issue like social anxiety or depression that impacts our ability to \u003Ca href=\"/education/boost-your-connections-to-boost-your-mental-wellbeing\" data-new-window=\"true\" title=\"boosting connections with others\" target=\"_blank\" rel=\"noopener noreferrer\">build healthy connections with others\u003C/a>.\u003C/p>\n\u003Cp>Alternatively, people in your life may tell you they are worried about you or that they have noticed changes in your overall mental state or even physical health (like weight gain or loss or tiredness) that indicate it may be time to seek support. \u003C/p>\n\u003Ch2>7. You've experienced trauma or loss\u003C/h2>\n\u003Cp>A sharp turn or traumatic event in life like losing a loved one, going through a separation, getting robbed, workplace-related trauma, or sexual trauma can cause carry-on impacts in your life. Sometimes this happens right away, but it may change you start to notice over time. \u003C/p>\n\u003Cp>Symptoms of post-traumatic stress include re-experiencing the traumatic event through flashbacks or nightmares, avoidance of reminders of the event, negative changes in mood and cognition, and increased feelings of anxiety, irritability, and arousal. It is a normal human reaction to have strong emotional responses to such events. However, with effective treatment, it is possible to overcome PTSD and improve your well-being.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>8. Constantly wondering if talking to a psychologist would help (as obvious as it may sound!)\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1db02872_d04b_0196_c784_817c77b7df2e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>At the risk of being on the nose, if you find yourself wondering if talking to a psychologist may benefit you or researching therapy options - you are probably on the right track! Unless prompted by a traumatic event, often the decision to see a psychologist is not impulsive. Many spend weeks or even months weighing up whether their concerns warrant professional support or whether it's 'just in their head' (to that we ask, compared to what?). \u003C/p>\n\u003Cp>If you think you would benefit, take this as the official permission slip you never needed - you deserve happiness and to feel on track with the life you'd like to be leading.\u003C/p>\n\u003Cp> \u003C/p>\n\u003Ch2>What are some of the benefits of talk therapy with a psychologist?\u003C/h2>\n\u003Cp>Talk therapy can help you learn more about yourself, understand your thoughts and emotions, and make connections that can empower you to take action in your life. It can also help you achieve your goals by clarifying and setting realistic steps to meet them.\u003C/p>\n\u003Cp>Talk therapy can also improve your relationships by helping you address difficulties such as insecurity and trust issues. \u003C/p>\n\u003Cp>Furthermore, talk therapy can lead to improvement in all areas of life, it can help you address what might be holding you back from living the life you envision, and help you discover answers to questions you might have.\u003C/p>\n\u003Cp>Psychologists have a wide range of experience and chances are you can \u003Ca href=\"/online-psychologists\">find a psychologist\u003C/a> well-suited to support your goals and areas of concern.\u003C/p>",{"type":121,"name":157,"value":1544},"8 Signs That You May Benefit From Talk Therapy | My Mirror",{"type":121,"name":160,"value":1546},"How do you know when it's time to try talk therapy? Here are 8 warning signs that you may benefit from talking to a psychologist to get on track with the life you'd like to be leading.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1550},[],{"type":121,"name":173,"value":1552},"8 mental health warning signs that it may be time to explore talk therapy",{"type":121,"name":175,"value":1554},"What are the warning signs that it may be time to seek mental health support?",{"type":178,"name":179,"value":1556},[1557],{"name":1558,"description":183,"type":654,"size":1559,"url":1560,"width":225,"height":349,"renditions":1561},"paul rudd at park bubble joke.jpg",77920,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/03d25db8-a362-46c6-bed2-b6589115a719/paul%20rudd%20at%20park%20bubble%20joke.jpg",{},{"type":121,"name":191,"value":192},{"system":1564,"elements":1570},{"id":1565,"name":1566,"codename":1567,"language":109,"type":110,"collection":109,"sitemap_locations":1568,"last_modified":1569,"workflow":109,"workflow_step":113},"95a553dc-db73-447d-b10b-f601a888469d","Medicare announcement jan 23","draft___medicare_announcement_jan_23",[],"2024-05-20T06:54:12.808457Z",{"content_type":1571,"title":1573,"slug":1575,"publish_date":1577,"author":1579,"category":1581,"read_time":1583,"summary":1585,"content":1587,"meta__meta_title":1597,"meta__meta_description":1599,"meta__meta_keywords":1600,"meta__canonical":1601,"meta__indexing":1602,"meta__og_title":1604,"meta__og_description":1605,"meta__og_image":1606,"meta__service_type":1613},{"type":116,"name":117,"value":1572},[119],{"type":121,"name":122,"value":1574},"Updates to Medicare rebates for psychology in 2023",{"type":124,"name":125,"value":1576},"updates-to-medicare-rebates-for-psychology-in-2023",{"type":128,"name":129,"value":1578,"display_timezone":835},"2023-01-16T00:00:00Z",{"type":116,"name":133,"value":1580},[135],{"type":116,"name":137,"value":1582},[214],{"type":141,"name":142,"value":1584},0,{"type":121,"name":145,"value":1586},"Medicare announced recent changes reducing your claimable psychology sessions from 20 to 10. Here is everything you need to know.",{"type":148,"name":149,"images":1588,"links":1589,"modular_content":1594,"value":1596},{},{"d1e2f5ab-e622-49c7-bc7c-f43e53bb32ad":1590},{"codename":1591,"type":1592,"url_slug":1593},"landing___medicare","page__content","medicare",[1595],"n728a344e_9820_016a_f4af_71db6db95248","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n728a344e_9820_016a_f4af_71db6db95248\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>From January 2023, you'll be able to claim up to 10 sessions per calendar year through Medicare\u003C/h2>\n\u003Ch3>What change has been made in January 2023 in regard to claiming psychology sessions?\u003C/h3>\n\u003Cp>As of January 1st 2023, \u003Ca href=\"https://www.mymirror.com.au/medicare\">Medicare\u003C/a> has removed the additional Covid10+ referral item numbers. This brings the total number of psychology sessions claimable through Medicare back to 10 per calendar year (instead of 20). \u003C/p>\n\u003Cp>The Better Access program allows for claims for up to 10 sessions per year either as reduced fee sessions or \u003Ca href=\"/medicare/bulk-billing-psychologists\" title=\"bulk billing psychology sessions\">bulk-billed psychology sessions\u003C/a> depending on the service provider policy. \u003C/p>\n\u003Ch3>How many sessions could I claim through Medicare before January 2023?\u003C/h3>\n\u003Cp>For background, the Better Access initiative gives \u003Ca data-item-id=\"d1e2f5ab-e622-49c7-bc7c-f43e53bb32ad\" href=\"\">Medicare rebates\u003C/a> to help people access mental health professionals and care, regardless of where they live. \u003C/p>\n\u003Cp>In response to the COVID19 Pandemic, the Australian government increase the number of medicare-subsidised sessions to 20. This increase was extended again in December 2022 but has unfortunately been reduced once again to 10 on January 1st 2023.\u003C/p>\n\u003Ch3>What does this change mean for you?\u003C/h3>\n\u003Cp>We know referrals and \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\" title=\"Mental Health Plan\">mental health treatment plans\u003C/a> can be confusing so we want to ensure you understand all there is to know about accessing reduced-fee psychology sessions. Let's break this down:\u003C/p>\n\u003Cp>You will still be able to claim up to 10 psychology sessions each year through Medicare to reduce your out-of-pocket costs for these sessions. After you have completed these 10 sessions, you can continue to \u003Ca href=\"https://www.mymirror.com.au/private-health-insurance/\">claim psychology rebates with your private health insurance\u003C/a> (ie. not having these sessions claimed with Medicare). \u003C/p>\n\u003Cp>If you have had another \u003Ca href=\"/medicare/mental-health-treatment-plan\" title=\"mental health plan\">Mental Health Plan\u003C/a> review with your GP, once the new year commences your 10 sessions will reset.\u003C/p>\n\u003Ch3>If you had your Mental Health Plan renewed/initiated in 2022 is it still eligible in 2023?\u003C/h3>\n\u003Cp>Yes, the good news is that if you have an active referral with eligible psychology sessions to claim these sessions will count toward your 10 sessions per year allocation in 2023. You do not need a new referral. \u003C/p>\n\u003Ch3>What happens after I've claimed the 10 psychology sessions via medicare?\u003C/h3>\n\u003Cp>Once you have claimed your 10 sessions per year you may continue accessing psychology sessions by paying privately. You may still initiate a new referral with your GP, however, those sessions will not be eligible to claim until the start of the next calendar year when your 10-session quota resets.\u003C/p>\n\u003Ch3>Is it possible to be referred for more sessions than I can claim in a year?\u003C/h3>\n\u003Cp>Yes, it is possible for you to be referred for more sessions than you can claim in a year if you have only used some of the sessions on a referral from the previous calendar year. If you do not complete all sessions on a prior referral and claim them in the next year, they will count towards that year's total. This means that if you have 4 sessions remaining to claim from a 6-session referral in 2023 and your GP then refers you for an additional 10 sessions in 2023, some of these sessions will only be claimable in 2024. A simple way to remember this is that you can only claim 10 sessions per year, but you can still receive referrals for sessions that you can claim in the next year.\u003C/p>\n\u003Ch2>Why are they removing the COVID10+ sessions?\u003C/h2>\n\u003Cp>While many psychologists, companies and groups in the psychology & mental health field campaigned for these additional sessions to become a permanent fixture, the government ultimately did not extend the covid-10 item code arguing they were not helping combat the waitlist issues in Australia. The covid-10 sessions were a temporary extension due to the impacts of the covid-19 pandemic. \u003C/p>\n\u003Ch2>Want to learn more about medicare and access to benefits?\u003C/h2>\n\u003Cp>If you're still a little confused about Medicare rebates and how to access more affordable psychology sessions you might be interested in reading our free resources:\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Ca href=\"/education/reduce-the-cost-of-your-psychology-sessions-with-a-mental-health-care-plan\" title=\"more affordable psychology sessions with a mental health plan\">How to access cheaper psychology sessions with a Mental Health Plan\u003C/a>\u003C/li>\n  \u003Cli>\u003Ca href=\"/medicare\">Step-by-step guide to accessing Medicare rebates for psychology sessions\u003C/a>\u003C/li>\n  \u003Cli>\u003Ca href=\"/medicare/mental-health-treatment-plan\" title=\"What is a mental health plan and how to get one?\">What is a Mental Health Plan and how to get one?\u003C/a>\u003C/li>\n  \u003Cli>\u003Ca href=\"/medicare/bulk-billing-psychologists\" title=\"access bulk-billing psychologists\">How to access bulk billing psychologists with My Mirror?\u003C/a>\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":1598},"Updates to Medicare rebates for psychology in 2023 | My Mirror",{"type":121,"name":160,"value":1586},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1603},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":1607},[1608],{"name":1609,"description":183,"type":654,"size":1610,"url":1611,"width":225,"height":349,"renditions":1612},"20.jpg",180573,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/48ae5a4c-8add-4e90-a651-480fc1726d56/20.jpg",{},{"type":121,"name":191,"value":192},{"system":1615,"elements":1621},{"id":1616,"name":1617,"codename":1618,"language":109,"type":110,"collection":109,"sitemap_locations":1619,"last_modified":1620,"workflow":109,"workflow_step":113},"87ad2bcc-a91d-460d-92f1-2f650487978f","Mental health care plans and bulk billing","mental_health_care_plans_and_bulk_billing",[],"2025-11-12T03:57:20.6843039Z",{"content_type":1622,"title":1624,"slug":1626,"publish_date":1628,"author":1630,"category":1632,"read_time":1635,"summary":1637,"content":1639,"meta__meta_title":1651,"meta__meta_description":1653,"meta__meta_keywords":1655,"meta__canonical":1657,"meta__indexing":1659,"meta__og_title":1661,"meta__og_description":1663,"meta__og_image":1665,"meta__service_type":1675},{"type":116,"name":117,"value":1623},[119],{"type":121,"name":122,"value":1625},"Reduce the cost of your psychology sessions with a Mental Health Care Plan",{"type":124,"name":125,"value":1627},"reduce-the-cost-of-your-psychology-sessions-with-a-mental-health-care-plan",{"type":128,"name":129,"value":1629,"display_timezone":835},"2023-01-04T00:00:00Z",{"type":116,"name":133,"value":1631},[135],{"type":116,"name":137,"value":1633},[214,1634,489],"category_1",{"type":141,"name":142,"value":1636},5,{"type":121,"name":145,"value":1638},"Have you ever wondered what a Mental Health Care Plan is? Our article explains exactly what it is, how to get one and how they can be used to break down affordability barriers to help you access psychological support when you need it.",{"type":148,"name":149,"images":1640,"links":1641,"modular_content":1642,"value":1650},{},{},[1643,1644,1645,1646,1647,1648,1649],"n318fab24_b0f3_01ac_7896_05be0d84a1a5","n96ad4ac9_2f93_0135_3ca5_047c94efbfda","n30ab4bd8_3042_01a3_a481_3aea241b1c87","n7d4dea3d_1f6e_0183_652b_8f950d571fc8","d21ddad3_b26a_0123_031e_7c0886abe0e8","n5de40ec6_9f89_0138_3982_3e3a749c23ca","n5590accd_9004_0163_7074_7e09bdc06c69","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n318fab24_b0f3_01ac_7896_05be0d84a1a5\">\u003C/object>\n\u003Ch3>\u003Cbr>\u003C/h3>\n\u003Ch2>What is a MHCP (aka MHTP)?  \u003C/h2>\n\u003Cp>\u003Cstrong>(Last update 11th November 2025)\u003C/strong> A Mental Health Care Plan (MHCP) is a mental health support and treatment plan written by a referring practitioner such as a General Practitioner (GP), psychiatrist or paediatrician.\u003C/p>\n\u003Cp>Sometimes called a \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\" title=\"what is a mental health treatment plan\">Mental Health Treatment Plan\u003C/a> (MHTP), a MHCP is usually accompanied by a referral and allows Australian residents who hold a valid Medicare card to access crucial treatment for mental health concerns at a more affordable rate.\u003C/p>\n\u003Cp>Mental Health Treatment items such as MHCPs are listed as part of Australia's Medicare Benefits Schedule (MBS), which includes all Medicare services subsidised by the Australian Government.\u003C/p>\n\u003Ch2>What are the benefits of getting a MHCP? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n96ad4ac9_2f93_0135_3ca5_047c94efbfda\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If your GP, or another eligible referring practitioner, considers it appropriate, they can prepare a Mental Health Care Plan (MHCP) to help address your mental health concerns. Along with providing your psychologist with a short assessment of your mental health needs before your first session, having an MHCP gives you access to Medicare rebates for psychology services.\u003C/p>\n\u003Cp>Under the current Medicare Benefits Schedule (MBS) guidelines, you can receive rebates for up to 10 individual psychological therapy sessions per calendar year under a valid MHCP. These can be delivered in person or via telehealth, giving you flexibility in how you access care.\u003C/p>\n\u003Cp>From 1 January 2023 onwards, eligible help seekers can access up to 10 Medicare-subsidised sessions per person, per calendar year, and that remains the case in 2025.\u003C/p>\n\u003Cp>This program continues to operate under the Australian Government’s Better Access initiative, which aims to provide '\u003Ca href=\"http://www.mbsonline.gov.au/internet/mbsonline/publishing.nsf/Content/Factsheet-10MentalHealthSessions\" data-new-window=\"true\" title=\"MBS Better Access Fact Sheet\" target=\"_blank\" rel=\"noopener noreferrer\">Better Access' to Psychiatrists, Psychologists and General Practitioners\u003C/a> for Australians who need support.\u003C/p>\n\u003Ch2>Are you eligible for a MHCP? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n30ab4bd8_3042_01a3_a481_3aea241b1c87\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Mental Health Care Plans are typically available to anyone who feels they would benefit from psychological support for mental health concerns. \u003C/p>\n\u003Cp>So, if you have concerns about your mental health, and you’ve noticed that you’ve been feeling, thinking or behaving differently (and that this is interrupting your life in an unhelpful or harmful way), speak to your GP about getting a MHCP and a referral to speak to a psychologist.\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Please note: \u003C/strong>\u003C/em>Speaking to a psychologist is not only for those with a diagnosed mental health condition, or those with a MHCP. You don’t need a MHCP or a referral to speak to a psychologist. You do, however, require a MHCP and a referral to \u003Ca href=\"/medicare\" title=\"access Medicare rebates\">access the Medicare subsidised rates for psychology services\u003C/a> or bulk-billed psychology services.\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/online-therapy\" title=\"online therapy for mental health\">Learn more about online therapy for mental health\u003C/a>\u003C/p>\n\u003Ch2>How do you get a MHCP?  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7d4dea3d_1f6e_0183_652b_8f950d571fc8\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Your GP, or another eligible referring practitioner such as a psychiatrist or paediatrician, will conduct a short standardised assessment of your mental health before they determine whether or not you are eligible for a Mental Health Plan. This will take around 20 minutes. \u003C/p>\n\u003Cp>If your practitioner determines you have a diagnosable mental health condition, and/or determines you would benefit from a psychologist’s structured approach to treating your mental health concerns, they will likely provide you with a MHCP. \u003C/p>\n\u003Cp>A MHCP will be accompanied by a referral from your practitioner to speak to a psychologist. Your psychologist will need to view both documents before they can subsidise the cost of your sessions or provide their services bulk-billed (if they offer this).\u003C/p>\n\u003Cp>After you have completed your first 10 subsidised sessions, your psychologist should discuss with you whether or not they think you would benefit from further psychological treatment.\u003C/p>\n\u003Ch2>How to get your Mental Health Plan bulk billed?\u003C/h2>\n\u003Cp>It's possible to get your Mental Health Plan appointment bulk billed when you request your consultation online. \u003C/p>\n\u003Cp>Online platforms connect clients with doctors through video conferencing or call back services where they can receive their Mental Health Plan and referral letter. This is a bulk-billed service meaning you won't have any out-of-pocket expenses.\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-plan-online/\" title=\"online Mental Health Plans\">Find out more about online Mental Health Plans\u003C/a>\u003C/p>\n\u003Ch2>How long does it take to get a Mental Health Plan? \u003C/h2>\n\u003Cp>It usually takes around 20 minutes with your GP for them to assess your mental health concerns and then write up a MHCP. So, don’t book a 15-minute appointment with your GP and mention that you’d like a MHCP at the end of the appointment. \u003C/p>\n\u003Cp>You should book a longer appointment with your GP for a MHCP for a few reasons: \u003C/p>\n\u003Cul>\n  \u003Cli>Legally, your GP needs to complete a 20-minute appointment to approve and write up a MHCP, and\u003C/li>\n  \u003Cli>Your mental health is important, and it deserves the right amount of time for your GP to assess your mental health properly.\u003C/li>\n\u003C/ul>\n\u003Ch2>Will Medicare cover the full cost of my psychology sessions? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d21ddad3_b26a_0123_031e_7c0886abe0e8\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Medicare rebates for individuals with a MHCP do not necessarily cover the entire cost of seeing a psychologist. There may be an out-of-pocket cost even after you receive a rebate from Medicare. This is the case for various items listed on the MBS.\u003C/p>\n\u003Cp>However, some psychologists may offer bulk-billed psychology services which would cover the full cost of your psychology session. \u003C/p>\n\u003Cp>Psychologists will usually either offer bulk-billed sessions to all patients with a Mental Health Care Plan or those with a Mental Health Care Plan and financial hardship. Read more about this below.\u003C/p>\n\u003Ch2>What is bulk-billing?\u003C/h2>\n\u003Cp>If a health professional bulk bills their service, you are not required to pay any ‘out-of-pocket expenses’.\u003C/p>\n\u003Cp>Australia's \u003Ca href=\"https://www.mbsonline.gov.au/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Medicare Benefits Schedule\u003C/a> (MBS) outlines services that the government is willing to fully or partially pay health professionals for. With bulk billing, your health professional chooses to accept what the government is willing to pay for that service, instead of charging you their own rate.\u003C/p>\n\u003Cp>For example, if your psychologist chooses to accept the bulk billing fee that the government is willing to pay for a standard 50-minute session with a Registered Psychologist, you will not be charged for their health service. Medical professionals claim these fees back through Medicare.\u003C/p>\n\u003Cp>The same goes for GPs, psychiatrists, physiotherapists, pathology and many other practitioners.\u003C/p>\n\u003Ch2>Are you eligible for bulk-billed services?  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5de40ec6_9f89_0138_3982_3e3a749c23ca\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You may be eligible for bulk-billed medical services if:\u003C/p>\n\u003Cul>\n  \u003Cli>You have a Medicare card (after enrolling in Medicare), and/or\u003C/li>\n  \u003Cli>You have a concession or health care card \u003C/li>\n\u003C/ul>\n\u003Cp>AND/OR\u003C/p>\n\u003Cul>\n  \u003Cli>Your health professional agrees to bulk bill their service \u003C/li>\n\u003C/ul>\n\u003Cp>My Mirror provides a portion of sessions bulk-billed via application. For more information click \u003Ca href=\"https://www.mymirror.com.au/medicare/bulk-billing-psychologists\">here\u003C/a>.  \u003C/p>\n\u003Ch2>What is a gap payment? \u003C/h2>\n\u003Cp>If your health professional charges a rate above what the government is willing to pay for their service, you will pay the gap payment. My Mirror supports medicare rebates to reduce the gap fee per session, please see details on our \u003Ca href=\"https://www.mymirror.com.au/pricing\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">pricing page\u003C/a>.\u003C/p>\n\u003Ch2>My Mirror makes MHCP processing easier\u003C/h2>\n\u003Cp>At My Mirror, we have designed our online system such that your GP can easily sign-up to our safe and secure online platform and enter your MHCP and referral details ready for your chosen psychologist to view before your first session. Alternatively, you can upload your MHCP directly to your My Mirror account.\u003C/p>\n\u003Cp>These documents are then easily accessible for your My Mirror psychologist before your first therapy session. If you have a paper referral you can upload this onto our system. In every scenario, we have a solution to help you access convenient \u003Ca href=\"https://www.mymirror.com.au/online-therapy\">online therapy\u003C/a>. \u003C/p>\n\u003Cp>If you need any assistance please feel free to reach out to our team at hello@mymirror.com.au and we will help you connect with a GP.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Can I access My Mirror online psychology services for a subsidised rate? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5590accd_9004_0163_7074_7e09bdc06c69\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If you have a Mental Health Care Plan (MHCP) you can access our online psychology sessions for reduced prices. Please see details on our \u003Ca href=\"https://www.mymirror.com.au/pricing\">pricing page\u003C/a>. \u003C/p>\n\u003Cp>If you are suffering from financial hardship you may be eligible for bulk billing or concession sessions with My Mirror. You can apply via our quick \u003Ca href=\"https://www.mymirror.com.au/medicare/bulk-billing-psychologists/\">form\u003C/a>. Please note, an MHCP is required to access rebated or bulk-billed sessions.\u003C/p>\n\u003Cp>You can still access our \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">My Mirror psychologists privately\u003C/a>, without a MHCP. If you have private insurance, you may also be able to claim your sessions - contact your provider to understand their coverage.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":1652},"Psychology Sessions with a Mental Health Care Plan | My Mirror",{"type":121,"name":160,"value":1654},"Learn how to reduce the cost of online psychology and therapy sessions with a Mental Health Care Plan. Get Medicare rebates and access psychologists anywhere in Australia.",{"type":121,"name":163,"value":1656},"online psychology, online therapy, psychologist, mental health care plan, Medicare rebate, affordable psychology sessions, bulk billing, mental health support, telehealth, Australia",{"type":121,"name":166,"value":1658},"\u003Clink rel=\"canonical\" href=\"https://www.mymirror.com.au/education/reduce-the-cost-of-your-psychology-sessions-with-a-mental-health-care-plan\">",{"type":169,"name":170,"value":1660},[],{"type":121,"name":173,"value":1662},"Mental Health Care Plan - All You Need to Know | My Mirror",{"type":121,"name":175,"value":1664},"Did you know that a Mental Health Care Plan provides Australians access to up to 10 psychology sessions per year with rebates? Learn more about MHCPs.",{"type":178,"name":179,"value":1666},[1667],{"name":1668,"description":1669,"type":654,"size":1670,"url":1671,"width":1672,"height":1673,"renditions":1674},"Access_rebates2.jpg","Patient in a home setting having a video consultation with a GP on a laptop. Discussing a Mental Health Care Plan for access to online psychology or therapy sessions.",135623,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/a16d29fc-869e-43d4-8814-345c00759fc5/Access_rebates2.jpg",2170,850,{},{"type":121,"name":191,"value":192},{"system":1677,"elements":1683},{"id":1678,"name":1679,"codename":1680,"language":109,"type":110,"collection":109,"sitemap_locations":1681,"last_modified":1682,"workflow":109,"workflow_step":113},"bc613103-5743-46bd-b1b3-ea34faddce3e","Psychologists, psychiatrists and counsellors: what's the difference?","who_s_who_of_psychology",[],"2023-09-20T02:07:53.9490327Z",{"content_type":1684,"title":1686,"slug":1687,"publish_date":1689,"author":1691,"category":1694,"read_time":1696,"summary":1697,"content":1699,"meta__meta_title":1712,"meta__meta_description":1713,"meta__meta_keywords":1714,"meta__canonical":1715,"meta__indexing":1716,"meta__og_title":1718,"meta__og_description":1719,"meta__og_image":1720,"meta__service_type":1729},{"type":116,"name":117,"value":1685},[119],{"type":121,"name":122,"value":1679},{"type":124,"name":125,"value":1688},"psychologists-psychiatrists-and-counsellors-what-s-the-difference",{"type":128,"name":129,"value":1690,"display_timezone":835},"2022-12-09T00:00:00Z",{"type":116,"name":133,"value":1692},[1693],"author",{"type":116,"name":137,"value":1695},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1698},"There are a variety of clinicians available to help you treat and manage your mental health concerns but do you know which type of therapist is best suited to your needs? Here's a breakdown of who's who in the world of psychology.",{"type":148,"name":149,"images":1700,"links":1701,"modular_content":1702,"value":1711},{},{},[1703,1704,1705,1706,1707,1708,1709,1710],"n94285b3b_44a0_0150_79b8_351fd4b9aea3","n6ab20a02_855b_019c_a90f_92c0a629bd45","a6f03cc3_bcdd_01fa_0554_c249dd0374ec","n55b5d048_5fff_01e4_f2e6_e3b6a95f62ad","n57acd279_1aa2_019d_ba33_2c289d6b8bca","d438d616_950c_01a6_b191_467f07bcf8c4","n5f8f918f_c2fb_01ba_f61c_e62e308e28f4","n1c3510f7_73af_01fe_59db_98755915f11b","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n94285b3b_44a0_0150_79b8_351fd4b9aea3\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Around 50% of Australians will experience some form of mental illness in their lives and many more are likely to experience some level of psychological distress. \u003C/p>\n\u003Cp>According to the Australian Bureau of Statistics (ABS) \u003Cem>\u003Cstrong>\"In 2017-18, three in five adults (60.8%) in Australia experienced a low level of psychological distress.\"\u003C/strong>\u003C/em>*. \u003C/p>\n\u003Cp>Distress, which may result in sadness, anxiety, low mood and even depression, can be brought on by significant life changes such as (but not limited to) job loss, a relationship breakdown, illness, or even perhaps adjustment to different life roles such as parenthood. Sometimes, we can also experience psychological distress without being able to identify a specific trigger or change.  \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Whether it be a mental illness or distress you're suffering, speaking to a professional about your mental wellbeing concerns is a necessary – and courageous – first step.  \u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>Working with a professional allows you the time and tools to unpack your thoughts, emotions and behaviours and start working towards getting to know yourself and responding effectively to challenges. Therapy also gives you the opportunity to build a skill set of useful and efficacious strategies and tools to strengthen your emotional resilience and can make addressing mental health concerns, or even maintaining your mental wellbeing, a lot more manageable and rewarding.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>So, which professional is best suited to your needs?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6ab20a02_855b_019c_a90f_92c0a629bd45\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>The right treatment can be life-changing, maybe even lifesaving. But how do you know where to start? \u003C/p>\n\u003Cp>One place to start is to find out a little about the types of clinicians available and what kinds of mental wellbeing concerns they tend to treat. \u003C/p>\n\u003Cp>You may have heard the word psychotherapist from time to time. This is a common term used to refer to a counsellor, therapist, psychologist, or psychiatrist.  \u003C/p>\n\u003Cp>Any of these professionals can provide therapy but only some of these are regulated by Australian Government boards which hold requirements for training and ongoing professional development. \u003C/p>\n\u003Ch3>Your GP\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a6f03cc3_bcdd_01fa_0554_c249dd0374ec\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When taking the brave first step to addressing your mental wellbeing concerns, it pays to see your GP first.\u003C/p>\n\u003Ch4>\u003Cem>\u003Cstrong>We recommend this for three reasons:\u003C/strong>\u003C/em>\u003C/h4>\n\u003Col>\n  \u003Cli>\u003Cstrong>Trust and familiarity\u003C/strong> – they are likely to be someone you feel comfortable opening up to about your mental wellbeing  -especially if you've been hesitant to discuss this in the past.\u003C/li>\n  \u003Cli>\u003Cstrong>Training\u003C/strong> – All GPs have some training in mental health and they can conduct an initial mental health assessment to determine whether you are eligible for a Mental Health Care Plan (MHCP). A MHCP will allow you to access up to 10 subsidised sessions per calendar year with Medicare rebates, which makes reaching out for help that little bit less daunting. According to a \u003Ca href=\"https://www.aihw.gov.au/reports-data/health-welfare-services/mental-health-services/overview\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">web report\u003C/a> released by the Australian Institute of Health and Welfare (AIHW), titled \u003Cem>Mental health services in Australia, \u003C/em>\u003Cem>\u003Cstrong>\"10.6% of Australians received Medicare-subsidised mental health-specific services in 2018–19, an increase from 5.7% in 2008–09.\"**\u003C/strong>\u003C/em>\u003C/li>\n  \u003Cli>\u003Cstrong>They know your background\u003C/strong> – If you have a regular GP, they will know your medical history, which may be useful when they assess your mental health concerns\u003C/li>\n\u003C/ol>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>According to Australian GPs, psychological concerns were the most common issues managed in 2017, as released in a \u003Ca href=\"https://www.racgp.org.au/download/Documents/Publications/Health-of-the-nation-2017-report.PDF\">report\u003C/a> by The Royal Australian College of General Practitioners, \u003Cem>General Practice: Health of the Nation\u003C/em>***\u003Cem>.\u003C/em>\u003C/p>\n\u003Cp>This finding suggests that experiencing psychological distress is quite common among Australia’s population.\u003C/p>\n\u003Cp>However,\u003Cem>\u003Cstrong> you don't have to be suffering from a diagnosed mental health condition or visit a GP for an assessment\u003C/strong>\u003C/em>, to be able to work with a psychologist.\u003C/p>\n\u003Cp>You can simply \u003Ca href=\"/online-psychologists\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">find a psychologist\u003C/a> who you think might best suit your mental wellbeing concerns. \u003Ca href=\"https://www.mymirror.com.au/online-therapy\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Online therapy\u003C/a> through video conferencing is fast becoming a convenient alternative to face-to-face therapy amid the COVID-19 pandemic.\u003C/p>\n\u003Ch3>Counsellors\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n55b5d048_5fff_01e4_f2e6_e3b6a95f62ad\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>A counsellor or those using the title ‘therapist’ often provides talk therapy and support and this title may be used by a number of professionals (such as family therapists, social workers, and coaches for example). However, not all counsellors have received formalised training and this title are part of a self-regulating profession.  \u003C/p>\n\u003Cp>That means that counsellors are not registered by the Australian Health Practitioner Regulation Agency or Psychology Board of Australia like the titles of a registered psychologist, clinical psychologist, or psychiatrist. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Psychologists – registered and clinical \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n57acd279_1aa2_019d_ba33_2c289d6b8bca\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>The title of psychologist is regulated, and these clinicians fit into certain criteria in order to be registered with the Psychology Board of Australia (a requirement to practice).\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Registered psychologists\u003C/strong> – To be eligible for general registration as a psychologist, in addition to the minimum qualification of four years accredited study, applicants must have also completed either one year of accredited postgraduate study and one years supervised clinical practice, or two years supervised clinical practice. \u003C/li>\n  \u003Cli>\u003Cstrong>Clinical psychologists\u003C/strong> – must meet the above requirements as well as having completed specialised two year post-graduate clinical training (such as a Master of Clinical Psychology).\u003C/li>\n\u003C/ul>\n\u003Cp>All psychologists (both General and Clinical) undertake continual education and learning in evidence-based psychological approaches to assessment, diagnosis and treatment of a wide range of populations and concerns. \u003C/p>\n\u003Cp>Registered and clinical psychologists address a broad range of mental health concerns including (but not limited to): anxiety, panic, sleep concerns, low mood, depression, self-esteem, adjustment difficulties, grief and loss, trauma, drug and alcohol-related concerns, post-traumatic stress disorder (PTSD), LGBTQ issues, eating disorders, obsessive-compulsive disorders, relationship issues, anger, procrastination and perfectionism, and workplace stress.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Psychiatrists \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d438d616_950c_01a6_b191_467f07bcf8c4\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Psychiatrists are medical doctors, who are also registered. They have training in the diagnosis, treatment, and prevention of mental illness. They can also prescribe medication; which psychologists cannot do. \u003C/p>\n\u003Cp>Psychologists and psychiatrists often work collaboratively with each other, treating the same client at the same time.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>How can I check if my clinician is registered? \u003C/strong>\u003C/h3>\n\u003Cp>Clinicians who say they are practicing as a psychologist must be registered with the Psychology Board of Australia (PsyBA) and listed with the Australian Health Practitioner Regulation Agency (AHPRA).\u003C/p>\n\u003Cp>You can check this by searching for your psychologist's name or registration number \u003Ca href=\"https://www.ahpra.gov.au/Registration/Registers-of-Practitioners.aspx\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">online with AHPRA\u003C/a>. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How do I choose a psychologist?\u003C/h2>\n\u003Cp>Finding a psychologist that suits your individual needs is also important when it comes to feeling comfortable with therapy and getting the most out of your sessions. \u003C/p>\n\u003Cp>Finding the ‘right fit’ with a psychologist makes it easier for you to work openly on your difficulties, challenge your thoughts, build trust and rapport, adjust your responses and make meaningful changes and reach goals.\u003C/p>\n\u003Ch4>\u003Cem>There are two ways to help you find a psychologist who can help you meet your goals: \u003C/em>\u003C/h4>\n\u003Col>\n  \u003Cli>Read a psychologist’s bio to get a feel of who they are and how they work \u003C/li>\n  \u003Cli>Do some reading about the kind of therapy you might be interested in pursuing and then look for a psychologist that works within those therapy modalities.\u003C/li>\n\u003C/ol>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>How do I tell whether my psychologist is the ‘right fit’ for me? \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5f8f918f_c2fb_01ba_f61c_e62e308e28f4\">\u003C/object>\n\u003Cp>Part of finding the ‘right fit’ is about finding a clinician with the \u003Cem>\u003Cstrong>qualifications and experience\u003C/strong>\u003C/em> in the areas of mental health that you would like to address in yourself. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>However, finding the right psychologist is also about feeling a sense of trust and comfort working with them. \u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>Remember that sometimes this trust and comfort takes a while to establish, and sometimes the things you talk about in a psychology session can be inherently uncomfortable. However, you can ask yourself questions like: \u003C/p>\n\u003Cul>\n  \u003Cli>“Do I feel comfortable or safe in sharing and discussing my story and struggles with this person?” \u003C/li>\n  \u003Cli>“Do I feel comfortable to reveal how I feel, react, and behave in different situations?” \u003C/li>\n  \u003Cli>“Is there a sense of trust here?” \u003C/li>\n  \u003Cli>“Do I feel heard and understood?” \u003C/li>\n  \u003Cli>“Do I feel challenged?” \u003C/li>\n  \u003Cli>“Does my psychologist help me learn about myself?” \u003C/li>\n  \u003Cli>“Does my psychologist show me compassion and acceptance?” \u003C/li>\n  \u003Cli>“Do I feel like we are starting to progress towards achieving my goals?” \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Your psychology sessions are about what is right for you and so, if you have any questions or concerns you should also feel comfortable in raising these with your psychologist. \u003C/p>\n\u003Cp>Sometimes, by talking about these concerns, you’re able to overcome them as a team in the session. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Give it a few sessions \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1c3510f7_73af_01fe_59db_98755915f11b\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Ultimately, therapy is about developing a greater understanding of yourself and reaching goals that are important specifically to you. However, therapy can be daunting. \u003C/p>\n\u003Cp>So, it can sometimes take a few sessions to become comfortable with not only your therapist but the process of therapy. It is a good idea to work with your psychologist for a few sessions before you assess whether they’re a 'good fit' to help you work towards your goals. \u003C/p>\n\u003Cp>Ultimately, therapy is about working towards your goals, so you need to be able to give your psychologist feedback if you’d like something adjusted. It is okay to be open with your psychologist if you’ve got questions or you’d prefer to be working with strategies other than those they have suggested or would like to shift the focus of your sessions. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>What to do if you’ve determined it’s not a 'good fit’ with your psychologist? \u003C/h3>\n\u003Cp>If you find, after a few sessions, that your psychologist isn’t the right fit for you, it doesn’t mean psychological therapy isn’t right for you. It just might mean that you might need a different therapist. \u003C/p>\n\u003Cp>You’ve already started on your journey to becoming a stronger you, so you deserve the chance to try again and find another psychologist. \u003C/p>\n\u003Cp>It is always a good idea to discuss this with your current psychologist if you feel comfortable doing so. Sometimes, communicating openly about this can help to overcome the problem, or your psychologist may even direct you to find a clinician who is a better fit. \u003C/p>\n\u003Cp>If not, they may be able to recommend you to someone else who may be better suited to help you achieve your goals.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>References:\u003C/p>\n\u003Cp>*Australian Bureau of Statistics (ABS) (2018), National Health Survey: First Results, 2017-18 (4364.0.55.001), \u003Ca href=\"mailto:https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\">https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\u003C/a> \u003C/p>\n\u003Cp>**Australian Institute of Health and Welfare (AIHW), \u003Cem>Mental health services in Australia\u003C/em>, last updated 21st July 2020, \u003Ca href=\"https://www.aihw.gov.au/reports/mental-health-services/mental-health-services-in-australia/report-contents/summary-of-mental-health-services-in-australia\">https://www.aihw.gov.au/reports/mental-health-services/mental-health-services-in-australia/report-contents/summary-of-mental-health-services-in-australia\u003C/a>\u003C/p>\n\u003Cp>***The Royal Australian College of General Practitioners. \u003Cem>General Practice: Health of the Nation\u003C/em>. East Melbourne, Vic: RACGP, 2017. The Royal Australian College of General Practitioners Ltd, \u003Ca href=\"https://www.racgp.org.au/download/Documents/Publications/Health-of-the-nation-2017-report.PDF\">https://www.racgp.org.au/download/Documents/Publications/Health-of-the-nation-2017-report.PDF\u003C/a>\u003C/p>",{"type":121,"name":157,"value":1679},{"type":121,"name":160,"value":1698},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1717},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":1721},[1722],{"name":1723,"description":183,"type":654,"size":1724,"url":1725,"width":1726,"height":1727,"renditions":1728},"colourful-cartoon-rep-of-clinicians-fixing-minds.jpg",88379,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/321f0c45-5ffd-4c3b-90c0-bac6f83b5ee2/colourful-cartoon-rep-of-clinicians-fixing-minds.jpg",926,593,{},{"type":121,"name":191,"value":192},{"system":1731,"elements":1737},{"id":1732,"name":1733,"codename":1734,"language":109,"type":110,"collection":109,"sitemap_locations":1735,"last_modified":1736,"workflow":109,"workflow_step":113},"2e4696b9-37e5-44a6-9a17-bac1dcb27de7","After R U OK?","after_r_u_ok_",[],"2024-05-20T07:14:50.0080501Z",{"content_type":1738,"title":1740,"slug":1742,"publish_date":1744,"author":1746,"category":1748,"read_time":1750,"summary":1751,"content":1753,"meta__meta_title":1763,"meta__meta_description":1765,"meta__meta_keywords":1766,"meta__canonical":1767,"meta__indexing":1768,"meta__og_title":1770,"meta__og_description":1771,"meta__og_image":1772,"meta__service_type":1774},{"type":116,"name":117,"value":1739},[119],{"type":121,"name":122,"value":1741},"After R U OK? What's next?",{"type":124,"name":125,"value":1743},"after-r-u-ok-what-s-next",{"type":128,"name":129,"value":1745,"display_timezone":183},"2022-09-09T00:00:00Z",{"type":116,"name":133,"value":1747},[135],{"type":116,"name":137,"value":1749},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1752},"You may have noticed a rush of yellow in your feed or workplace on R U OK? Day. This awareness push and others help de-stigmatise mental health and starting conversations, but it's also important to consider the actions and support available for what's next.",{"type":148,"name":149,"images":1754,"links":1755,"modular_content":1756,"value":1762},{},{},[1757,1758,1759,1760,1761],"n63368f35_f26e_0127_ab47_10c81d6b6dc5","n523bb908_8fdb_0128_f38f_4a42e4e31ed6","n1a2abaf2_fd8e_0128_049d_243969413275","aa8938a5_b2c6_010b_455b_895c25836860","n6c75dfee_1f3e_0196_273a_3de7f606c0e1","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n63368f35_f26e_0127_ab47_10c81d6b6dc5\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If you are scrolling your social feeds or noticing flyers in your workplace you may have come across a wave of yellow in support of R U OK? Day. This initiative has sparked widespread engagement on a topic once buried under the rug and encouraged many to seek help and change the way they \u003Ca href=\"/education/you-should-talk-to-a-psychologist-is-not-an-insult\">support their friends in vulnerable topics\u003C/a>. \u003C/p>\n\u003Cp>As we reflect the day after R U OK consider the actions and outcomes that are also at the heart of these awareness pushes. While there is a large emphasis and support for immediate intervention services - be it lifeline, beyondblue, or 000 there is also a critical pathway around early intervention and maintaining mental health to consider that impacts the lives of millions of Australians. \u003C/p>\n\u003Cp>Awareness movements come with longer-term responsibility & action beyond the activity itself for organisations supporting the cause, individuals supporting their friends, and the government funding mental health initiatives. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>A call for preventative care \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n523bb908_8fdb_0128_f38f_4a42e4e31ed6\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Check-ins with mates play a key role in preventative care and encouraging help-seeking ahead of a mental health crisis. Preventative care is an important part of maintaining overall health, but it is often overlooked when it comes to mental health. Just as we visit the doctor for regular check-ups and screenings to prevent physical illness, we should also be proactive in caring for our mental health. Unfortunately, mental health is often seen as something that can be fixed solely through medication or reactive responses only after something has already gone wrong.\u003C/p>\n\u003Cp>By identifying warning signs and building positive coping mechanisms, we can build a durable foundation that supports lasting behavioural change and improvement. \u003C/p>\n\u003Ch2>Consider the mental health spectrum\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1a2abaf2_fd8e_0128_049d_243969413275\">\u003C/object>\n\u003Cp>When considering the mild to severe spectrum of mental illness it's important to acknowledge the millions of Australians who could benefit from psychological support when they are experiencing early signs and symptoms of mental health decline.\u003C/p>\n\u003Ch2>Enduring support\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"aa8938a5_b2c6_010b_455b_895c25836860\">\u003C/object>\n\u003Cp>For some with lived experience the short-term nature of an awareness day or month, while uplifting, can also be triggering when considered as a fleeting gesture. Especially in a world where there is distrust of influencers and corporations 'virtue signalling' or 'ticking a box' that can distract from the longer-term changes and actions needed and occurring. \u003C/p>\n\u003Cp>Behavioural change and meaningful support take time and resources. For those looking at the road ahead here is some helpful information: \u003C/p>\n\u003Ch2>Did you know you can access rebates for sessions with a psychologist?\u003C/h2>\n\u003Cp>A \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\">Mental Health Plan\u003C/a> entitles you to Medicare* rebates for psychological treatment by registered psychologists. Under this scheme, individuals diagnosed with a mental health disorder or concerns can access up to 10 individual \u003Ca href=\"https://www.mymirror.com.au/medicare\">Medicare-subsidised psychology sessions\u003C/a> per calendar year.\u003C/p>\n\u003Cp>*Medicare eligible clients. You will need a referral letter and Mental health care plan from a GP in order to claim these benefits.\u003C/p>\n\u003Cp>Many people don't think of a GP as a mental health resource, but GPs are trained to address mental health concerns and many have specific additional training in mental health support. You can discuss your concerns and put a plan in place with the right resources to address them. \u003C/p>\n\u003Ch2>Check with your workplace\u003C/h2>\n\u003Cp>Many organisations cover the cost of some or all psychology sessions for employees in the form of employee assistance programs. A key issue is employee awareness around these programs or accessibility within the workplace. If your organisation is supporting awareness around mental health and is interested in helping the cause it's worth inquiring whether they cover psychology or counselling services. My Mirror offers a side door approach to these services accessible from home, learn more in our \u003Ca href=\"https://www.mymirror.com.au/organisations\" title=\"Organisation coverage for psychology sessions \">organisations page\u003C/a>.\u003C/p>\n\u003Ch2>Don't wait to talk to a professional\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6c75dfee_1f3e_0196_273a_3de7f606c0e1\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If you think talking to a psychologist may help get you on track with the life you'd like to be leading don't wait until your concerns are 'big enough' to talk to someone. There is a misconception that you have to be at rock bottom or have a diagnosable condition to talk to a psychologist and this is not true. Therapy is available to you for a range of goals and areas of self development.\u003C/p>",{"type":121,"name":157,"value":1764},"After R U OK Day? What's next? | My Mirror",{"type":121,"name":160,"value":1752},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1769},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":1773},[],{"type":121,"name":191,"value":192},{"system":1776,"elements":1782},{"id":1777,"name":1778,"codename":1779,"language":109,"type":110,"collection":109,"sitemap_locations":1780,"last_modified":1781,"workflow":109,"workflow_step":113},"aa4081da-451b-4a75-9ce2-ef9d84aff139","MM Workshop - Leading with your values for confidence & balance","mm_workshop___leading_with_your_values_for_confide",[],"2022-05-16T07:19:18.6439348Z",{"content_type":1783,"title":1785,"slug":1787,"publish_date":1789,"author":1791,"category":1793,"read_time":1796,"summary":1797,"content":1799,"meta__meta_title":1806,"meta__meta_description":1807,"meta__meta_keywords":1809,"meta__canonical":1810,"meta__indexing":1811,"meta__og_title":1813,"meta__og_description":1814,"meta__og_image":1815,"meta__service_type":1817},{"type":116,"name":117,"value":1784},[119],{"type":121,"name":122,"value":1786},"Join us! Online workshop: Leading with your values for confidence & balance",{"type":124,"name":125,"value":1788},"join-us-online-workshop-leading-with-your-values-for-confidence-balance",{"type":128,"name":129,"value":1790,"display_timezone":183},"2022-05-13T00:00:00Z",{"type":116,"name":133,"value":1792},[1693],{"type":116,"name":137,"value":1794},[1795],"covid_19__copy_",{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1798},"You're invited! June 2nd @ 6pm. FREE 1-hr self-development workshop for women with My Mirror Psychologist, mother, and author Rachel Tomlinson. This is the first webinar in the My Mirror workshop series where our psychologists will explore common mental health concerns and relevant learnings and coping strategies. ",{"type":148,"name":149,"images":1800,"links":1801,"modular_content":1802,"value":1805},{},{},[1803,1804],"n3db62faa_d364_0197_dce1_e15c3819823f","n3c121989_943f_01ef_aace_ab1178c89aa4","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n3db62faa_d364_0197_dce1_e15c3819823f\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When: 2nd June @ 6pm AEDST online\u003C/p>\n\u003Cp>Free to register: \u003Ca href=\"https://www.eventbrite.com.au/e/womens-workshop-leading-with-your-values-for-confidence-balance-tickets-337681553617\">Sign up here\u003C/a>\u003C/p>\n\u003Cp>\u003Cstrong>This women's workshop is free and available to you whether you are a current My Mirror client or looking to explore a psychologist's strategies for self-development.\u003C/strong>\u003C/p>\n\u003Ch2>About this event\u003C/h2>\n\u003Cp>\u003Cstrong>When you want it all, but just end up doing it all. Sound familiar?\u003C/strong>\u003C/p>\n\u003Cp>A myth exists that if a woman just works hard enough she can thrive and have it all. The toxic underlying message is that if you don’t achieve it all, or aren’t coping that the fault lies squarely with you, that somehow you aren’t working hard enough, aren’t hustling, aren’t assertive enough…or simply that you aren’t enough. Or, if you have somehow managed the elusive “having it all,” what has it cost to get there and stay there?\u003C/p>\n\u003Cp>\u003Cstrong>In this workshop we will move from toxic pressure to be ‘everything for everyone’ and learn how to lead with your values to achieve balance & thrive in what matters to you.\u003C/strong>\u003C/p>\n\u003Cp>We will cover - a psychologist’s approach to transformational change reflecting on\u003Cstrong>:\u003C/strong>\u003C/p>\n\u003Cul>\n  \u003Cli>Your roles as a woman\u003C/li>\n  \u003Cli>Identify pressure sources to ‘be everything’ for everyone\u003C/li>\n  \u003Cli>How internal & external expectations shape our actions\u003C/li>\n  \u003Cli>Shine a light on imposter syndrome & your inner critic\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cstrong>We will learn:\u003C/strong>\u003C/p>\n\u003Cul>\n  \u003Cli>How to lead with core values\u003C/li>\n  \u003Cli>Strategies and tools to reduce pressure, stress, and negative self talk to gain confidence that you are enough\u003C/li>\n\u003C/ul>\n\u003Cp>Join psychologist, mother and internationally published author Rachel Tomlinson as she uses psychological principles, case studies and reflective activities to help you better understand the pressure of different roles you have, how expectations (internal and external) shape our behaviour and inner voice, imposter syndrome and the inner critic as well as using core values to drive choice and a better balance moving forward.\u003C/p>\n\u003Cp>Registration is free, simply register via the link below to join! \u003Ca href=\"https://www.eventbrite.com.au/e/womens-workshop-leading-with-your-values-for-confidence-balance-tickets-337681553617\">Sign Up\u003C/a>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n3c121989_943f_01ef_aace_ab1178c89aa4\">\u003C/object>",{"type":121,"name":157,"value":1778},{"type":121,"name":160,"value":1808},"FREE 1-hr self-development workshop with My Mirror Psychologist, mother, and author Rachel Tomlinson. This is the first webinar in the My Mirror workshop series where our psychologists will explore common mental health concerns and relevant learnings and coping strategies. ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1812},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":1816},[],{"type":121,"name":191,"value":192},{"system":1819,"elements":1825},{"id":1820,"name":1821,"codename":1822,"language":109,"type":110,"collection":109,"sitemap_locations":1823,"last_modified":1824,"workflow":109,"workflow_step":113},"7d394a81-4180-42f1-968d-d2b5d95ba81d","First psychology session - what to expect and easing your nerves","first_psychology_session___what_to_expect_and_easi",[],"2024-06-05T01:20:15.1976265Z",{"content_type":1826,"title":1828,"slug":1830,"publish_date":1832,"author":1834,"category":1836,"read_time":1838,"summary":1839,"content":1841,"meta__meta_title":1854,"meta__meta_description":1855,"meta__meta_keywords":1857,"meta__canonical":1858,"meta__indexing":1859,"meta__og_title":1861,"meta__og_description":1862,"meta__og_image":1863,"meta__service_type":1865},{"type":116,"name":117,"value":1827},[119],{"type":121,"name":122,"value":1829},"5 things to know before your first psychology session",{"type":124,"name":125,"value":1831},"5-things-to-know-before-your-first-psychology-session",{"type":128,"name":129,"value":1833,"display_timezone":183},"2022-05-02T00:00:00Z",{"type":116,"name":133,"value":1835},[1693],{"type":116,"name":137,"value":1837},[214,489],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1840},"Are you unsure and nervous about what to expect during your first psychology session? Don't worry, our article has you covered.",{"type":148,"name":149,"images":1842,"links":1843,"modular_content":1844,"value":1853},{},{},[1845,1846,1847,1848,1849,1850,1851,1852],"n267838ae_067b_010e_aa13_0923080c667e","n4a2ac43a_f842_01e6_5377_5fc81798c002","c3834ced_a2a2_017b_8e2f_131a5421d120","n152bc10b_8b71_01aa_d0bd_5182a0a53af7","n58b34be1_12fa_0119_8f4f_0d2ccf0734e2","a11f9af3_257e_010b_e3d1_672e26d0163d","n572fe590_bcde_0143_1628_32d75e387eb3","f8829cb0_4507_0164_1b43_a2e2fc3548fc","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n267838ae_067b_010e_aa13_0923080c667e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Sometimes, we’re able to admit to ourselves that we’re ‘not feeling ourselves’. Some of us may even be able to identify that we’re feeling more anxious about, or disrupted by, aspects of our lives such as our job, financial situation, family, relationships, or changes in the world. \u003C/p>\n\u003Cp>However, it takes great courage to acknowledge there are aspects about your thoughts, emotions, behaviours, and resilience you’d like to strengthen; it takes great courage to reach out for support for the first time. \u003C/p>\n\u003Cp>So, well done for taking control of your mental wellbeing and embarking on your first psychology session; for taking a step towards learning more about yourself, your reactions and the tools available to help you navigate the challenges life sometimes throws at us. \u003C/p>\n\u003Ch2>\u003Cstrong>So, what is your first psychology session likely to ‘look and feel’ like? \u003C/strong>\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n4a2ac43a_f842_01e6_5377_5fc81798c002\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>It's normal to feel apprehensive and nervous about meeting with a psychologist for the first time or even meeting a new psychologist. So, we’re here to help by demystifying the experience and letting you know what you might be able to expect. \u003C/p>\n\u003Cp>It is important to note that your psychology sessions – online or face-to-face – will vary slightly based on the psychologist you speak to and what you’re looking to get out of sessions. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What might you be feeling before your first session? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c3834ced_a2a2_017b_8e2f_131a5421d120\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>It is normal to feel nervous, uneasy, or even a bit anxious when starting therapy because it is a process that requires you to share personal things about yourself which might be a bit uncomfortable to discuss.  \u003C/p>\n\u003Cp>You may feel overwhelmed at the thought of having conversations that will unpack your emotions, thoughts, significant life changes, experiences, memories, relationships, and the impact these have on your mental wellbeing. You may even feel very vulnerable at the thought of having these conversations with someone new. \u003C/p>\n\u003Cp>However, you may feel the antithesis of this; you may feel relief, joy, and even excitement in anticipation to start this journey. \u003C/p>\n\u003Cp>Either way, you’re likely to feel some degree of ambivalence and apprehension purely from not knowing what to expect from your first session. \u003C/p>\n\u003Cp>Working on your psychological health can also be a bit like working on your physical health. It can be daunting to get started, and some days we loathe our gym workouts, for instance, however, some days we feel excited and gradually start to see changes and improvements as we continue along the journey – the same goes for therapy. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>5 things to know to ease your nerves before your first psychology session \u003C/h2>\n\u003Ch3>1. Know, there’s no need for extensive preparation \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n152bc10b_8b71_01aa_d0bd_5182a0a53af7\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If you’ve booked a session with a psychologist, you may already have enough on your mind. A checklist of preparations for your first session isn’t something you need to add to your mental workload. \u003C/p>\n\u003Cp>Simply knowing a little bit about what to expect is enough preparation. \u003C/p>\n\u003Cp>Your therapist will spend most of the first session asking you a series of questions to get to know you (we’ve listed a few below). However, there is no need to prepare responses for these questions or to have a list of your major concerns mapped out for your psychologist. \u003C/p>\n\u003Cp>Your therapist will guide you towards a deeper response to certain questions if they feel it is a necessary part of their initial assessment of your concerns. \u003C/p>\n\u003Cp>However, if you are the preparation type, and want to do some pre-thinking before your first session, you might like to think about what you want to get out of therapy. \u003C/p>\n\u003Cp>If you’re brainstorming this, try to think more specific than simply, \"I want to feel how I used to feel when I was...\". For example, your initial therapy goal might be to:\u003C/p>\n\u003Cul>\n  \u003Cli>\"Become more able to \u003Ca href=\"/anxiety-therapy\" title=\"manage anxiety\">manage my anxiety\u003C/a> about...\"\u003C/li>\n  \u003Cli>\"Learn skills to cope with worry...\"\u003C/li>\n  \u003Cli>\"Stop being so hard on myself about...\"\u003C/li>\n  \u003Cli>\"Regain my resilience to help me...\"\u003C/li>\n  \u003Cli>\"Strengthen my communication skills, so I can better...\"\u003C/li>\n  \u003Cli>\"Allow others to help me when...\"\u003C/li>\n  \u003Cli>\"Better balance my work and family life...\"\u003C/li>\n  \u003Cli>\"Have further confidence in making big decisions...\"\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>2. Know, you can talk as much or as little as you'd like \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n58b34be1_12fa_0119_8f4f_0d2ccf0734e2\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Psychology is ‘talk therapy’ yes, but this doesn’t mean you have to talk about everything that’s bothering you in your first session. \u003C/p>\n\u003Cp>Maybe, simply having the chance to be heard will have you talking non-stop. On the other hand, if you feel confronted by the therapy process, you might not be able to find the words to express yourself. \u003C/p>\n\u003Cp>Don’t worry – your psychologist is trained to be able to encourage your thoughts out and help you make sense of your experiences and responses. They will be able to guide your sessions.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>3. Know, that your first session won’t be an intense investigation into your concerns \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a11f9af3_257e_010b_e3d1_672e26d0163d\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Your psychologist will have around 50 minutes with you each session, so your first session is most likely going to be a get-to-know-you session. \u003C/p>\n\u003Cp>There may not be a deep dive into significant issues, so this may put your mind at ease if you’re apprehensive about revealing vulnerable aspects about yourself. Also remember, if you’re not ready to talk about something your psychologist asks you about, it’s okay to tell them you’re not ready. \u003C/p>\n\u003Cp>It’s also okay to let them know you’d like to raise something that they haven’t asked about.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>4. Know, your psychologist may ask lots of questions but this is normal\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n572fe590_bcde_0143_1628_32d75e387eb3\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Your first psychology session will involve your therapist getting to know you. They will guide the first session by asking questions to develop a background assessment. \u003C/p>\n\u003Cp>However, your psychologist is unlikely to dive straight into a conversation loaded with intense questions. They will mostly likely start with some general conversation to allow you some time to settle into the session and the therapy environment. \u003C/p>\n\u003Cp>Then, as part of their initial assessment of your concerns, your psychologist will usually ask you questions like the following (as these factors play an important role in who you are and your behaviours): \u003C/p>\n\u003Cul>\n  \u003Cli>“What does a normal week look like for you”\u003C/li>\n  \u003Cli>“Can you tell me a little bit about your background and growing up?”\u003C/li>\n  \u003Cli>“What has brought you to therapy? What are your concerns? How would you like things to be different?”\u003C/li>\n  \u003Cli>“How have you been doing recently?”\u003C/li>\n  \u003Cli>“What do you currently do to help if you’re having a hard day?”\u003C/li>\n  \u003Cli>“Where are you working? Do you enjoy your work? Do you find it stressful? “Where you are living and with who?”\u003C/li>\n  \u003Cli>“Can you tell me a little bit about your family?”\u003C/li>\n  \u003Cli>“How are your sleep and appetite?”\u003C/li>\n  \u003Cli>“Can you tell me about your medical history?”\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>5. Know, you can ask questions too\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"f8829cb0_4507_0164_1b43_a2e2fc3548fc\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Your first session is also a time for you to get to know your therapist and get to know how the therapy process works. It is always okay to ask your therapist questions, even if it is to clarify something you don’t understand. \u003C/p>\n\u003Cp>You may like to ask some of the following questions:\u003C/p>\n\u003Cul>\n  \u003Cli>\"How long have you been working with my type of mental health concern?\"\u003C/li>\n  \u003Cli>\"What is your typical approach to treating concerns like mine and what is the usual outcome?\"\u003C/li>\n  \u003Cli>\"Will our sessions be confidential?\"\u003C/li>\n  \u003Cli>\"How often do you think I should speak with you?\"\u003C/li>\n  \u003Cli>\"Do you have a treatment plan in mind for me?\"\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Access to affordable psychology\u003C/h3>\n\u003Cp>Have you booked your first psychology session with one of our experienced \u003Ca href=\"/find-a-psychologist\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">My Mirror psychologists\u003C/a>? If not, \u003Ca href=\"/signup\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">sign-up\u003C/a> with us and browse our team of psychologists.\u003C/p>\n\u003Cp>Your Mental Healthcare Plan is a referral from your GP that allows you to access medicare rebates for your sessions (up to 10 a year). Please see My Mirror's pricing and out-of-pocket costs on our \u003Ca href=\"https://www.mymirror.com.au/pricing\">pricing page\u003C/a>.\u003C/p>\n\u003Ch3>What is a Mental Health Care Plan?\u003C/h3>\n\u003Cp>A Mental Health Care Plan (also called \u003Ca href=\"https://www.mymirror.com.au/medicare/mental-health-treatment-plan\" title=\"Mental Health Treatment Plan\">Mental Health Treatment Plan\u003C/a>) is a support plan written by a GP and it is available to anyone who feels they would benefit from psychological support for mental health concerns. A MHCP is usually accompanied by a referral from your GP to see a psychologist.\u003C/p>\n\u003Cp>With a MHCP you can access up to 10 Medicare-subsidised or bulk billed psychology sessions per calendar year. \u003C/p>\n\u003Cp>We have designed our online system such that your GP can easily sign-up with My Mirror and enter your MHCP and referral details into our safe and secure platform. These documents are then easily accessible for your My Mirror psychologist before your first therapy session. If you have a paper referral or pdf you can also upload this onto our system yourself. In every scenario, we have a solution to help you access convenient online therapy.\u003C/p>",{"type":121,"name":157,"value":1829},{"type":121,"name":160,"value":1856},"Are you nervous about what to expect during your first psychology session? Don't worry, our article has you covered.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1860},[],{"type":121,"name":173,"value":1829},{"type":121,"name":175,"value":1840},{"type":178,"name":179,"value":1864},[],{"type":121,"name":191,"value":192},{"system":1867,"elements":1873},{"id":1868,"name":1869,"codename":1870,"language":109,"type":110,"collection":109,"sitemap_locations":1871,"last_modified":1872,"workflow":109,"workflow_step":113},"11410fff-ef9b-4994-b749-726475e9f765","The results are in - what does the research say about online therapy?","the_results_are_in___what_does_the_research_say_ab",[],"2023-02-14T05:43:10.0754544Z",{"content_type":1874,"title":1876,"slug":1878,"publish_date":1880,"author":1881,"category":1883,"read_time":1885,"summary":1886,"content":1888,"meta__meta_title":1899,"meta__meta_description":1901,"meta__meta_keywords":1902,"meta__canonical":1903,"meta__indexing":1904,"meta__og_title":1906,"meta__og_description":1907,"meta__og_image":1908,"meta__service_type":1910},{"type":116,"name":117,"value":1875},[119],{"type":121,"name":122,"value":1877},"What does the research say about online therapy? ",{"type":124,"name":125,"value":1879},"what-does-the-research-say-about-online-therapy",{"type":128,"name":129,"value":1833,"display_timezone":183},{"type":116,"name":133,"value":1882},[623],{"type":116,"name":137,"value":1884},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1887},"With the paradigm shift into telehealth & digital mental health solutions, what have we learned about the effectiveness of care and barriers addressed?",{"type":148,"name":149,"images":1889,"links":1890,"modular_content":1891,"value":1898},{},{},[1892,1893,1894,1895,1896,1897],"n5f1935dc_c17e_0139_bcef_8c56b596b44e","c19fa0ed_7d90_0196_5acc_b42b3c4bbb09","bcffdd24_c4d5_01b0_596a_6b042380ff6f","n70a104c9_dd2b_01ca_2909_24197a9f5c10","n02ba91f0_48b6_0153_9e1d_8c6d16277acd","cfdde7d6_c5b2_0106_cb79_1fa1d1159bfa","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5f1935dc_c17e_0139_bcef_8c56b596b44e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>The landscape of mental health access has changed in the wake of Covid-19 and natural disasters in Australia. The crisis is not only related to more Australian’s being diagnosed or requiring treatment for their mental health but also the subsequent strain on services with many treatment centres and clinics having significant wait times before patients can access support. With this impact we are now learning more about the online options in mental healthcare and the evolving barriers to support seeking under new circumstances. \u003C/p>\n\u003Ch2>\u003Cstrong>Barriers to seeking help   \u003C/strong>\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c19fa0ed_7d90_0196_5acc_b42b3c4bbb09\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Wait lists are not the only barriers to help-seeking. Distressingly, Australians face numerous barriers and stigmas preventing easy and timely access to psychological support when and where they want to reach out. For many, these factors act as deterrents, meaning many Australians may not reach out for mental health support when they need it – or at all. \u003C/p>\n\u003Cp>\u003Cem>Some of the barriers and stigmas include:\u003C/em> \u003C/p>\n\u003Cul>\n  \u003Cli>Living in rural or remote regions with either limited support options in person, or a resistance to seek support (due to dual or existing relationships with local psychologist/mental health professionals or potentially stigma and awareness within the community of their engaging a psychologist) \u003C/li>\n  \u003Cli>Limited mobility, including access to vehicles or mode of transport, physical health, etc that means at home treatment is preferred \u003C/li>\n  \u003Cli>Diagnosis with a mental health condition that may influence engagement and attendance of in person sessions, including but not limited to agoraphobia, social anxiety, panic disorder, etc.  \u003C/li>\n  \u003Cli>Significant wait times for local psychologists with time sensitive care needs Time-poor Australians including parents and carers have limited flexibility and need additional supports outside of traditional mental health services which operate 9-5 weekdays. \u003C/li>\n  \u003Cli>Prohibitive costs with limited supply options to seek available support. This also includes commuting and travelling costs to expanded access regions.  \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What's the solution?  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"bcffdd24_c4d5_01b0_596a_6b042380ff6f\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>We are in the midst of a mental health crisis and more accessible and flexible digital services to provide online therapy are a significant part of the solution to help support and improve our nation’s psychological health. This includes those who consider themselves well (and want to maintain their psychological wellbeing), to those suffering from mild, moderate and severe mental health concerns.  \u003C/p>\n\u003Cp>Digital services (online therapy) are vital now more than ever. They initially rose in popularity due to enforced COVID-19 distancing and lockdown measures impact which limited our access to social and personal support networks of friends and family who previously helped us adapt in challenging situations or in a crisis and changing our access to professional help and services. However online therapy is now carving its place alongside traditional face to face services due to some of the key ways it can support barriers clients face, not just the presence of covid and the impact on being able to engage in person. \u003C/p>\n\u003Ch2>But is online therapy as good as face-to-face therapy? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n70a104c9_dd2b_01ca_2909_24197a9f5c10\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Many people hold concerns about the effectiveness of online therapy, mainly that the psychologist/therapist doesn’t have an opportunity to observe the patient, including body language, tone of voice or overall demeanour (which can influence diagnosis, assessment and subsequent treatment). However there are many variations of online therapy; text based, telephone and video, so many concerns can be allayed by the choice or mode of online therapy.  \u003C/p>\n\u003Cp>Another major component of therapy is the relationship formed between the psychologist and their client. Many have concerns about building rapport in online therapy and whether digital communication can provide clients with the same opportunity to connect with their therapists, or whether they can learn the same kind of skills, tools and receive the same support as face-to-face delivery. \u003C/p>\n\u003Cp>Despite concerns, research consistently shows that online treatment can be very effective for many mental health issues and addresses many of the key concerns people may hold about the impact or success. Here are the results of a few studies: \u003C/p>\n\u003Cul>\n  \u003Cli>A \u003Ca href=\"https://linkinghub.elsevier.com/retrieve/pii/S0165032713005120\">2014 study\u003C/a> published in the Journal of Affective Disorders found that online treatment was just as effective as face-to-face treatment for treating \u003Ca href=\"https://www.psychologytoday.com/us/basics/depression\">depression\u003C/a> (4). \u003C/li>\n  \u003Cli>A \u003Ca href=\"https://www.sciencedirect.com/science/article/pii/S0887618517304474?via%3Dihub\">2018 study\u003C/a> published in the Journal of Psychological Disorders identified that \u003Ca href=\"https://www.psychologytoday.com/us/basics/cognitive-behavioral-therapy\">cognitive behavioural\u003C/a> therapy delivered online is and effective, acceptable, and practical and was equally as effective as face-to-face treatment for major depression, panic disorder, \u003Ca href=\"https://www.psychologytoday.com/us/basics/shyness\">social anxiety\u003C/a> disorder, and generalized \u003Ca href=\"https://www.psychologytoday.com/us/basics/anxiety\">anxiety\u003C/a> disorder (5). \u003C/li>\n  \u003Cli>A 2021 study into video conferencing identified that treatment effects experienced using videoconferencing techniques are largely equivalent to in person delivered interventions, that assessments delivered via video did not result in differential treatment decisions and that videoconferencing is a viable alternative to in person service delivery (6) \u003C/li>\n  \u003Cli>A 2021 study identified that clients rated their experience of therapeutic alliance and satisfaction of digital therapy as highly as face to face (7) \u003C/li>\n\u003C/ul>\n\u003Ch2>Who might benefit the most from online therapy? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n02ba91f0_48b6_0153_9e1d_8c6d16277acd\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There are significant advantages to meeting with a registered psychologist online. These advantages are designed to overcome barriers that may hinder clients from seeking help.  \u003C/p>\n\u003Cp>When Australia can begin to stamp out these hurdles, we can connect more people with the psychological help they need to address their concerns and rebuild their emotional resilience and agency.  \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Here are just some of the reasons why online psychology services might be the answer to our nation’s mental health crisis.\u003C/strong>\u003C/em> \u003C/p>\n\u003Col>\n  \u003Cli>\u003Cstrong>Being in a known space can be comforting for a client. \u003C/strong>A safe space can support clients in distress. It can also help them feel more settled and more able to explore their concerns if they are in a space that feels known and safe. \u003C/li>\n  \u003Cli>\u003Cstrong>Managing competing demands & geographical barriers\u003C/strong>. Online therapy is highly accessible for those managing competing demands. It eliminates geographical barriers and the need for travel time, which can make a significant difference for a wide range of people. Those living in isolated areas where access to psychologists is limited and services are irregular, and individuals juggling various challenges or commitments in their daily lives will find online therapy much more convenient.  \u003C/li>\n  \u003Cli>\u003Cstrong>Flexibility. \u003C/strong>Therapy accessible from home may suit those clients experiencing concerns such as: \u003C/li>\n\u003C/ol>\n\u003Cul>\n  \u003Cli>Being time-poor, juggling commitments at work, at home with your kids, or even caring for a family member. \u003C/li>\n  \u003Cli>Having a physical condition that makes travel time consuming and/or difficult. \u003C/li>\n  \u003Cli>Finding it difficult to leave your home easily, as a new mother for example or someone suffering from anxiety. \u003C/li>\n  \u003Cli>Living in a rural, remote or even regional area, online therapy not only saves time but creates flexibility when choosing a time for your psychology appointments. It also provides access to a professional you might not otherwise have access to.  \u003C/li>\n\u003C/ul>\n\u003Col>\n  \u003Cli>\u003Cstrong>Affordability\u003C/strong>. In July 2021* the \u003Cstrong>APS\u003C/strong> Board approved the new schedule for 1 July 2021 until 30 June 2022, with an increase to $267 for the recommended fee for a 46–60-minute consultation with a psychologist. Therapists or services who exclusively offer online treatment – like My Mirror – are usually not paying for a physical therapy space and may, therefore, reduce the cost of their treatment and open their booking windows. This means that with online therapy financial barriers are less likely to act as a preventative to seeking help. In time, this too will help more Australians address their mental health issues, hopefully helping to tackle our nation’s mental health crisis.  \u003C/li>\n  \u003Cli>\u003Cstrong>Privacy\u003C/strong>. Online therapy may be less daunting and clients may be more ready to open up quickly. Taking the first step to reach out to a psychologist can feel more discreet when you’re receiving treatment from the comfort of your own home. It can also help prevent the potential worry about seeing someone they know in the waiting room or even running into someone on your way home when you may feel vulnerable or less likely to want to chit chat. If a client isn’t face to face or in the physical presence with a therapist they may experience less fear that they will be judged, which can help them to seek help and remain engaged (8) \u003C/li>\n\u003C/ol>\n\u003Ch3>Improving uptake to online mental health services\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"cfdde7d6_c5b2_0106_cb79_1fa1d1159bfa\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Individuals can still feel connected with, and form a therapeutic relationship with, their psychologist when they speak to them through an online or telehealth platform.  \u003C/p>\n\u003Cp>Online psychology platforms like My Mirror use video conferencing technology and the \u003Ca href=\"/education/what-does-the-research-say-about-online-therapy\" title=\"future of online therapy\">advancements in digital health\u003C/a> to authentically connect individuals with their clinician mirroring the expectations of standard face to face care journeys with the added benefits of digital supports and progress tracking. So, just like a session ‘in the flesh’, clients will still be talking to their psychologist face-to-face with highest possible video quality & connection, and in-between session follow ups from wherever they are most comfortable. \u003C/p>\n\u003Cp>More importantly waiting for treatment has negative long term outcomes on patient recovery (9). As a leader in the digital mental health space My Mirror’s mission will continue to be eliminating waitlists, facilitating the referral pathway and advancing digital solutions and video capabilities to offer a comprehensive digital clinic. Head to \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\" title=\"Find a psychologist\">“find a psychologist”\u003C/a> to browse our experienced team ready to accept new clients and host sessions in and out of hours to make seeking therapy easier and quicker than ever for those seeking support.  \u003C/p>\n\u003Cp>Seeking more referral information as a clinician? Learn more \u003Ca href=\"https://www.mymirror.com.au/gp\">here\u003C/a>.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>\u003Csup>References\u003C/sup>\u003C/h4>\n\u003Col>\n  \u003Cli>\u003Csup>Fisher JRW, Tran TD, Hammarberg K, Sastry J, Nguyen H, Rowe H, Popplestone S, Stocker R, Stubber C, Kirkman M. \u003C/sup>\u003Cem>\u003Csup>Mental health of people in Australia in the first month of COVID-19 restrictions: a national survey\u003C/sup>\u003C/em>\u003Csup>. Med J Aust 2020; \u003C/sup>\u003Ca href=\"https://www.mja.com.au/journal/2020/mental-health-people-australia-first-month-covid-19-restrictions-national-survey%20%5bPreprint,%2010%20June%202020%5d\">\u003Csup>https://www.mja.com.au/journal/2020/mental-health-people-australia-first-month-covid-19-restrictions-national-survey [Preprint, 10 June 2020]\u003C/sup>\u003C/a>\u003Csup> \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Australian Bureau of Statistics (ABS), 2018, \u003C/sup>\u003Cem>\u003Csup>National Health Survey: First Results, 2017-18\u003C/sup>\u003C/em>\u003Csup> (4364.0.55.001), \u003C/sup>\u003Ca href=\"https://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.001\">\u003Csup>https://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.001\u003C/sup>\u003C/a>\u003Csup>   \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Australian Bureau of Statistics (ABS) (2018), \u003C/sup>\u003Cem>\u003Csup>National Health Survey: First Results, 2017-18\u003C/sup>\u003C/em>\u003Csup> (4364.0.55.001), \u003C/sup>\u003Ca href=\"https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\">\u003Csup>https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\u003C/sup>\u003C/a>\u003Csup> \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Wagner, B., Horn, A., & Maercker, A. (2014). Internet-based versus face-to-face cognitive-behavioral intervention for depression: A randomized controlled non-inferiority trial. \u003C/sup>\u003Cem>\u003Csup>Journal of Affective Disorder 152-154. \u003C/sup>\u003C/em>\u003Csup>113-121\u003C/sup>\u003Cem>\u003Csup>. \u003C/sup>\u003C/em>\u003Csup>ISSN 0165-0327, \u003C/sup>\u003Ca href=\"https://doi.org/10.1016/j.jad.2013.06.032\">\u003Csup>https://doi.org/10.1016/j.jad.2013.06.032\u003C/sup>\u003C/a>\u003Csup>. \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Andrews, G., Basu, A., Cuijpers, P., Craske, M. G., McEvoy, P., English, C. L., & Newby, J. M. (2018). Computer therapy for the anxiety and depression disorders is effective, acceptable and practical health care: An updated meta-analysis. \u003C/sup>\u003Cem>\u003Csup>Journal of Anxiety Disorders, 55. \u003C/sup>\u003C/em>\u003Csup>70-78. ISSN 0887-6185. \u003C/sup>\u003Ca href=\"https://doi.org/10.1016/j.janxdis.2018.01.001\">\u003Csup>https://doi.org/10.1016/j.janxdis.2018.01.001\u003C/sup>\u003C/a>\u003Csup>. \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Batastini, A. B., Paprzycki, P., Jones, A. C. T., & Maclean, N. (2021). Are videoconferenced mental and behavioral health services just as good as in-person? A meta-analysis of a fast growing practice. \u003C/sup>\u003Cem>\u003Csup>Clinical Psychology Review, 83. \u003C/sup>\u003C/em>\u003Csup> \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Thomas, N., McDonald, C., DeBoer, K., Brand, R. M., Nedeljkovic, M., & Seabrook, L. (2021). Review of the current empirical literature on using videoconferencing to deliver individual psychotherapies to adults with mental health problems. \u003C/sup>\u003Cem>\u003Csup>The British Psychological Society, 94. \u003C/sup>\u003C/em>\u003Csup>854-883.  \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Rochlen, Aaron & Zack, Jason & Speyer, Cedric. (2004). \u003C/sup>\u003Cem>\u003Csup>Online Therapy: Review of Relevant Definitions, Debates, and Current Empirical Support. Journal of clinical psychology\u003C/sup>\u003C/em>\u003Csup>. 60. 269-83. 10.1002/jclp.10263. \u003C/sup>\u003Ca href=\"https://www.researchgate.net/publication/8684941_Online_Therapy_Review_of_Relevant_Definitions_Debates_and_Current_Empirical_Support\">\u003Csup>https://www.researchgate.net/publication/8684941_Online_Therapy_Review_of_Relevant_Definitions_Debates_and_Current_Empirical_Support\u003C/sup>\u003C/a>\u003Csup> \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>Reichert, A., & Jacobs, R. (2018). The impact of waiting time on patient outcomes: Evidence from early intervention in psychosis services in England. \u003C/sup>\u003Cem>\u003Csup>Health economics, 27\u003C/sup>\u003C/em>\u003Csup>(11), 1772–1787. \u003C/sup>\u003Ca href=\"https://doi.org/10.1002/hec.3800\">\u003Csup>https://doi.org/10.1002/hec.3800\u003C/sup>\u003C/a>\u003Csup> \u003C/sup>\u003C/li>\n  \u003Cli>\u003Csup>https://psychology.org.au/for-members/publications/inpsych/2021/august-special-issue-3/psychologists-fees-in-2021-22 \u003C/sup>\u003C/li>\n\u003C/ol>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":1900},"The results are in – what does the research say about online therapy?",{"type":121,"name":160,"value":1887},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1905},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":1909},[],{"type":121,"name":191,"value":192},{"system":1912,"elements":1918},{"id":1913,"name":1914,"codename":1915,"language":109,"type":110,"collection":109,"sitemap_locations":1916,"last_modified":1917,"workflow":109,"workflow_step":113},"196f589a-d230-4a60-87e0-9ce1f2f6f047","After your 1st session - what's next?","after_your_1st_session___what_s_next_",[],"2022-06-28T09:29:46.3335005Z",{"content_type":1919,"title":1921,"slug":1923,"publish_date":1925,"author":1926,"category":1928,"read_time":1930,"summary":1931,"content":1933,"meta__meta_title":1945,"meta__meta_description":1947,"meta__meta_keywords":1949,"meta__canonical":1950,"meta__indexing":1951,"meta__og_title":1953,"meta__og_description":1955,"meta__og_image":1957,"meta__service_type":1959},{"type":116,"name":117,"value":1920},[119],{"type":121,"name":122,"value":1922},"What to expect after your first psychology session?",{"type":124,"name":125,"value":1924},"after-your-first-psychology-session",{"type":128,"name":129,"value":1833,"display_timezone":183},{"type":116,"name":133,"value":1927},[623],{"type":116,"name":137,"value":1929},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1932},"You've completed your first psychology session, well done. Here are our tips and guidelines for the journey ahead and what you might be feeling.",{"type":148,"name":149,"images":1934,"links":1935,"modular_content":1936,"value":1944},{},{},[1937,1938,1939,1940,1941,1942,1943],"n12bb92c3_a988_011e_0f1c_ac81f45b2f2d","n0010855a_f596_011b_a64e_dfceedbea793","n5a2d89e8_e233_01a9_eef7_5e70c9f3fd94","n446f955a_50d6_0159_8a13_40791ccaf673","n07481c18_e883_016b_c4fa_6d13c4e69c70","n1c187f65_48c7_019f_543e_33c7daefdf52","n951eb917_ae30_01ff_cdfa_ddf5cd392f2a","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n12bb92c3_a988_011e_0f1c_ac81f45b2f2d\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You completed \u003Ca href=\"https://www.mymirror.com.au/education/5-things-to-know-before-your-first-psychology-session\" title=\"Things to know before your first psychology session\">your first psychology session\u003C/a>, nice work! \u003C/p>\n\u003Cp>It might have felt daunting to make that initial appointment, wondering what might happen, worried if you would connect/ feel comfortable with your psychologist; however, despite these fears, you did it anyway.   \u003C/p>\n\u003Cp>Lean on the strength it took to book and complete session one to help keep up the momentum. \u003C/p>\n\u003Cp>Remember, you can also share any questions or fears about the process of counselling with your psychologist, they will want to know so they can support you to find strategies to manage the process and pace. \u003C/p>\n\u003Ch2>So, what might you be feeling after your first psychology session?  \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0010855a_f596_011b_a64e_dfceedbea793\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Talking about yourself and revealing personal information can be quite emotionally tiring. You may have been reluctant to discuss these aspects of yourself in the past, or you may have found it challenging to discuss and so this process can take a bit of emotional energy.  \u003C/p>\n\u003Cp>Therapy also brings to light a lot about your emotions, unhelpful patterns and the ways that you respond to different situations.  \u003C/p>\n\u003Cp>If you’re not entirely aware of these aspects about yourself, it can be a bit confronting at times to process them and being to adjust and work on these between sessions.  \u003C/p>\n\u003Cp>On the other hand, you may feel quite energised and motivated after your first session because you have taken that first step to invest in yourself and your growth.  \u003C/p>\n\u003Cp>Just remember, therapy is a process. While you may feel a sense of relief or release after your first session, your concerns are unlikely to be resolved immediately – and that’s okay. Hopefully, at the end of your first therapy session, you feel proud for having taken the first step towards greater self-awareness and agency in your life.  \u003C/p>\n\u003Ch2>4 things to reflect on after your first psychology session\u003C/h2>\n\u003Cp>Taking some ’buffer time’ to process the conversations you’ve just had and the strategies you’ve worked on after each session can make a big difference.\u003C/p>\n\u003Cp>This might just be 15 minutes in a quiet space before getting back into work or your normal day-to-day responsibilities. After your first psychology session, you may want to reflect on any number of things including:\u003C/p>\n\u003Ch3>1. What prompted you to reach out for help in the first place?  \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5a2d89e8_e233_01a9_eef7_5e70c9f3fd94\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>It can help to keep this goal front and centre keeping in mind why you started this process to being with. Something wasn’t working or needed to change, and with change comes challenge and discomfort. But don’t worry, you are not alone.  \u003C/p>\n\u003Ch3>2. What was one thing you took away from the session? \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n446f955a_50d6_0159_8a13_40791ccaf673\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>It might have been an “aha” moment, a sense of relief at unburdening, a new strategy to try. One hour with a psychologist is wonderful, but it’s also the work in between sessions that breaks old and destructive patterns that aren't helpful for you anymore.\u003C/p>\n\u003Ch3>3. Have your goals shifted, become clearer or fuzzier since your first session? \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n07481c18_e883_016b_c4fa_6d13c4e69c70\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Share this with your psychologist – firstly they will want to know what you need to prioritise in session, but also can help you keep on track towards larger or primary goals.\u003C/p>\n\u003Ch3>4. Did your psychologist ask you to practice something, or think about something and have you avoided it or felt resistance? \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1c187f65_48c7_019f_543e_33c7daefdf52\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Ask yourself why you might have not tried the strategy or avoided reflecting. Not to pressure you into doing this (you need to work at your own pace and feel comfortable each step of the way) – but consider where the fear, frustration or discomfort comes from…this is (in part) what is keeping you stuck, and stopping you from taking the steps forward towards your goals   \u003C/p>\n\u003Ch2>So, what's next after your first psychology session?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n951eb917_ae30_01ff_cdfa_ddf5cd392f2a\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Everyone’s journey is unique and it will be up to you and \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\" title=\"Find your psychologist\">your psychologist\u003C/a> to set goals around what to work through and how long you can expect to work together. With My Mirror your psychologist will leave you a summary & next steps recap after your session (usually within 24-48hrs). These notes and suggestions are meant to help guide you between sessions and keep track of your progress along the way. Examples of 'homework' may include: \u003C/p>\n\u003Cul>\n  \u003Cli>Monitoring different situations, your emotions, thoughts and reactions\u003C/li>\n  \u003Cli>Keeping a journal or record of your self-talk\u003C/li>\n  \u003Cli>Practicing the skills you’re learning in sessions like different relaxation or mindfulness skills, adjusting your thinking patterns or responding differently in situations\u003C/li>\n\u003C/ul>\n\u003Cp>It’s about learning what does and doesn’t work for you!\u003C/p>\n\u003Cp>If you have felt confronted by your homework, you forgot to complete it or haven’t felt motivated to complete your homework, talk to your psychologist about it and what got in the way.\u003C/p>\n\u003Cp>\u003Cstrong>Your psychologist is not there to be disappointed in you. They are there to help you get over the hurdles and you can always talk about these hurdles in your next session.\u003C/strong> \u003C/p>\n\u003Cp>It is important to note that this homework should never be too time-consuming or arduous.\u003C/p>\n\u003Cp>An analogy to compare this with is a physio asking you to do some exercises in between sessions with them. Yes, we’re all guilty of not doing this sometimes but taking a few minutes out of each day is when we see longer-lasting change.\u003C/p>\n\u003Cp>Give yourself a pat on the back for getting started, and keep up the positive momentum to carve your best path forward.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":1946},"What to expect after your first psychology session",{"type":121,"name":160,"value":1948},"You've had your first psychology session, now what? Our guidelines and tips for what's next in your mental health journey.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":1952},[],{"type":121,"name":173,"value":1954},"What to expect after your first session",{"type":121,"name":175,"value":1956},"You've completed your first session, well done. Here are our tips and guidelines for the journey ahead and what you might be feeling.",{"type":178,"name":179,"value":1958},[],{"type":121,"name":191,"value":192},{"system":1961,"elements":1967},{"id":1962,"name":1963,"codename":1964,"language":109,"type":110,"collection":109,"sitemap_locations":1965,"last_modified":1966,"workflow":109,"workflow_step":113},"360676b3-6f56-449c-ac13-f1b936cd4772","Support a friend - How to talk to someone about therapy","support_a_friend___you_should_see_someone",[],"2022-09-06T05:45:59.6015671Z",{"content_type":1968,"title":1970,"slug":1972,"publish_date":1974,"author":1976,"category":1978,"read_time":1980,"summary":1981,"content":1983,"meta__meta_title":1993,"meta__meta_description":1995,"meta__meta_keywords":1997,"meta__canonical":1998,"meta__indexing":1999,"meta__og_title":2001,"meta__og_description":2002,"meta__og_image":2003,"meta__service_type":2005},{"type":116,"name":117,"value":1969},[119],{"type":121,"name":122,"value":1971},"'You should talk to a psychologist' is not an insult",{"type":124,"name":125,"value":1973},"you-should-talk-to-a-psychologist-is-not-an-insult",{"type":128,"name":129,"value":1975,"display_timezone":183},"2022-04-02T00:00:00Z",{"type":116,"name":133,"value":1977},[135],{"type":116,"name":137,"value":1979},[214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":1982},"How to encourage a friend or family member to see a psychologist. While at its core it's an act of compassion, you are not alone if you feel it's a hard topic to approach. Here is our guide for approaching talking to a friend about taking the step to see a psychologist with respect, care, and purpose.",{"type":148,"name":149,"images":1984,"links":1985,"modular_content":1986,"value":1992},{},{},[1987,1988,1989,1990,1991],"n0404162a_8510_0167_1453_a9ea968932a5","n533e539a_c752_0104_ab4a_36d99e84ab22","ec9fa48e_6471_0187_f228_a2f6079253b8","n7cce973c_0fc4_01c7_7292_b284e8d86be3","b9d81723_664b_01d3_5a48_1da33fab6efb","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0404162a_8510_0167_1453_a9ea968932a5\">\u003C/object>\n\u003Cp>You've probably seen the movements and taglines supporting mental health awareness  - \"check on your mates\", \"R U OK?\", \"mental health is health\", \"mental health awareness month\", \"heart on my sleeve\" and \"it's ok to not be okay\". These movements are encouraging more and more people to reach out to friends and have conversations about mental health - but why is it so hard to do? Even when you really believe it's the right thing to do?\u003C/p>\n\u003Cp>If you feel worried about having these check-ins or talking to a friend or family member about getting support - you are not alone. There are number of contributing factors: the lingering stigma around the topic of mental health, hesitancy with vulnerability, the fear of giving bad advice, conflict avoidance, and more. All of these factors contribute to making this conversation feel potentially awkward or in the worst case - insulting.\u003C/p>\n\u003Cp>The number 1 tip? Don't let fear win, if you think it's a conversation worth having, have it. \u003C/p>\n\u003Cp>Read on for our top 5 tips for how to approach these conversations with respect, care, and purpose.\u003C/p>\n\u003Ch2>1. Check in with yourself \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n533e539a_c752_0104_ab4a_36d99e84ab22\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Before starting the conversation, check-in. What are your intentions in having this conversation? What would be the best outcome? Where would you want to bring this up? Can you help support with next steps?\u003C/p>\n\u003Cp>Sometimes supporting someone you care about when they don't seem themselves can be challenging. Make sure you are approaching this conversation from a place of love and compassion and not a reaction out of frustration or judgement. While you don't want to overthink it - make sure you have the time to listen, are in a good headspace yourself, and have a plan for how to help.\u003C/p>\n\u003Ch2>2. Approach with care\u003C/h2>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ec9fa48e_6471_0187_f228_a2f6079253b8\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There is no script to memorise. You know your relationship and have your own rapport, but there are a few ways to approach with care. Namely starting the conversation with the fact they you love them, care about them and what you appreciate about them. You are setting a tone of respect and encouragement and reminding the person that you know them well.\u003C/p>\n\u003Ch2>3. Put it plainly\u003C/h2>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7cce973c_0fc4_01c7_7292_b284e8d86be3\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When nervous or uncomfortable it may be tempting to dance around a topic or talk in euphemisms. While you are only trying to be polite, your comfort level and confidence in the idea of going to therapy or talking to a psychologist also helps break the stigma. When you are comfortable saying \"I think it would be really beneficial to talk to a psychologist\" it helps confirm that it's nothing to get uncomfortable or embarrassed about.\u003C/p>\n\u003Cp>Talking to a psychologist for the first time can be intimidating, but also incredibly motivating. It's common to wonder 'what do you talk about with a psychologist?', 'does talking to a psychologist help?' or whether certain concerns warrant talking to a psychologist. There are a number of reasons someone seeks professional support from more mild to more complex. If you have had positive personal experiences with seeing a psychologist that can also be really encouraging and motivating to share. Chances are some of the reasons you love talking to a psychologist rather than a friend may resonate. When sharing your own experiences be mindful of still holding space for the other person to share and not shifting too much focus to yourself or your story.\u003C/p>\n\u003Ch2>4. Address the barriers\u003C/h2>\n\u003Cp>Sometimes someone may want to see a psychologist or knows they would benefit, but haven't had the chance due to barriers be it - cost, geography, finding the right psychologist, or scheduling regularly. In this case a supportive friend who can help with the logistics can make a big difference. Talking to a psychologist online can be a great way to address these barriers - we've broken down some of these barriers and how to help:\u003C/p>\n\u003Cul>\n  \u003Cul>\n    \u003Cul>\n      \u003Cli>\u003Cstrong>Finding the right psychologist:\u003C/strong> Building rapport can take time but it's important to find a psychologist who can support your goals and match your schedule. You can offer to help them find the right psychologist. You are also welcome to link them to our unique \u003Ca href=\"/get-matched\" title=\"Match with the right psychologist\">matching tool\u003C/a>. This tool helps to find the most suitable match among our experienced team of AHPRA registered psychologists all based in Australia. Many are available within 48hrs to get started. \u003C/li>\n      \u003Cli>\u003Cstrong>Geography: \u003C/strong>If you live in a region with low access to psychologists it may be difficult to find someone to see face to face. Talking to a psychologist online is a great option as they can have a session from the comfort & privacy of home or wherever they feel most comfortable.\u003C/li>\n      \u003Cli>\u003Cstrong>Scheduling\u003C/strong>: For those managing shift work, parenting, or without easy transport access finding the right time to commute and go to a session can be an issue. We are able to support a wide range of availability with My Mirror with psychologists available on weekends, after standard work hours, or throughout the day.\u003C/li>\n      \u003Cli>\u003Cstrong>Costs:\u003C/strong> Prohibitive costs are another area that can be a barrier. Did you know Australians have access to medicare rebates to reduce the cost of seeing a psychologist? To access rebates you must see a GP to obtain a referral letter and mental healthcare plan. Please see our \u003Ca href=\"/medicare\" data-new-window=\"true\" title=\"Access medicare rebates\" target=\"_blank\" rel=\"noopener noreferrer\">medicare page\u003C/a> with helpful information to make this process as easy to understand as possible. \u003C/li>\n    \u003C/ul>\n  \u003C/ul>\n\u003C/ul>\n\u003Ch2>5. Accept what you can't control and look after yourself too\u003C/h2>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b9d81723_664b_01d3_5a48_1da33fab6efb\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Keep in mind, someone may not be ready to take this step in their journey. All you can do is encourage them and be supportive. Remember to take care of yourself as well and if you feel you need to talk to a psychologist to better cope with supporting someone close to you that is always an option as well.\u003C/p>\n\u003Ch3>What if they are not ok and it's a more pressing concern?\u003C/h3>\n\u003Cp>If the conversation starts to feel outside what you feel comfortable managing or your capabilities to support you can call a crisis support service like Lifeline on 13 11 14  for immediate support and advice. If you believe someone’s life is in danger call 000. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":1994},"'You should talk to a psychologist' is not an insult | My Mirror",{"type":121,"name":160,"value":1996},"Read our guide for approaching and talking to a friend about taking the step to see a psychologist with respect, care, and purpose.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2000},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2004},[],{"type":121,"name":191,"value":192},{"system":2007,"elements":2013},{"id":2008,"name":2009,"codename":2010,"language":109,"type":110,"collection":109,"sitemap_locations":2011,"last_modified":2012,"workflow":109,"workflow_step":113},"27082e0d-6456-4ab5-ab09-e5c1e051b2f5","Do I have an anxiety disorder or am I just stressed?","do_i_have_an_anxiety_disorder_or_am_i_just_stresse",[],"2026-03-16T22:58:11.9556919Z",{"content_type":2014,"title":2016,"slug":2018,"publish_date":2020,"author":2021,"category":2023,"read_time":2025,"summary":2026,"content":2028,"meta__meta_title":2040,"meta__meta_description":2042,"meta__meta_keywords":2044,"meta__canonical":2045,"meta__indexing":2046,"meta__og_title":2048,"meta__og_description":2049,"meta__og_image":2050,"meta__service_type":2058},{"type":116,"name":117,"value":2015},[119],{"type":121,"name":122,"value":2017}," Do I have an anxiety disorder or am I just stressed?",{"type":124,"name":125,"value":2019},"do-i-have-an-anxiety-disorder-or-am-i-just-stressed",{"type":128,"name":129,"value":1975,"display_timezone":183},{"type":116,"name":133,"value":2022},[135],{"type":116,"name":137,"value":2024},[489],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2027},"Stress is an unavoidable emotional response that everyone experiences. Whether we are being chased by a bear or racing against a deadline, the associated physiological processes that stress triggers in our bodies can be incredibly useful for motivating action. ",{"type":148,"name":149,"images":2029,"links":2030,"modular_content":2034,"value":2039},{},{"a24bd621-0447-483a-a35c-d3a421dbc428":2031},{"codename":2032,"type":1592,"url_slug":2033},"anxiety_therapy","anxiety-therapy",[2035,2036,2037,2038],"n1ff166b3_bf88_01fd_bbe5_47affc124107","n783b0c43_6758_0117_3ac2_3f56bad91f64","f919cf3e_867f_01c6_bc73_60df0e53b5ae","a664cad8_894c_0123_2db0_1a91efa2fd17","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1ff166b3_bf88_01fd_bbe5_47affc124107\">\u003C/object>\n\u003Cp>Stress is an unavoidable emotional response that everyone experiences. Whether we are being chased by a bear or racing against a deadline, the associated physiological processes that stress triggers in our bodies can be incredibly useful for motivating action. \u003Cbr>\n \u003Cbr>\nHowever, when we experience prolonged intense periods of stress it ceases to be useful and can cause physical and psychological damage. If you find yourself stressed out a lot of the time, unable to calm yourself down or feel your response is disproportionate to the stressful trigger then you may be one of millions of Australians suffering from problem anxiety.\u003C/p>\n\u003Ch2>What is the difference between stress and anxiety? \u003C/h2>\n\u003Cp>Though they have near identical physical symptoms, stress and anxiety are actually different emotional responses. The main difference is the source of the trigger; stress is a reaction to an identifiable external stressor such as a looming deadline, financial hardship, or physical illness whereas anxiety encompasses feelings of worry or dread that arise seemingly for no reason. \u003C/p>\n\u003Cp>It can be tempting to think of stress as rational and anxiety as irrational, but both are useful natural processes that help us survive and even thrive. Feeling a bit of stress can help us intensify our focus and perform at a higher level, while low levels of anxiety can help us keep on top of our work, health and relationships.  \u003C/p>\n\u003Ch2>When does stress become problem anxiety?\u003C/h2>\n\u003Cp>Anxiety disorders are when our fear, stress, and anxiety responses tip over into a maladaptive space. When these emotional responses overload our system, they can wreak havoc on our ability to live full, happy, meaningful lives and cause us distress\u003C/p>\n\u003Cp>Common anxiety disorders include: \u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Generalised anxiety disorder\u003C/strong> – marked by excessive worry experienced most of the time across many life domains with no apparent stressor. \u003C/li>\n  \u003Cli>\u003Cstrong>Social anxiety disorder\u003C/strong> – marked by an intense fear of negative judgment from others in social situations. \u003C/li>\n  \u003Cli>\u003Cstrong>Panic disorder\u003C/strong> – fear of having recurrent panic attacks that result in avoidant behaviours. \u003C/li>\n  \u003Cli>\u003Cstrong>Agoraphobia\u003C/strong> – fear of open or enclosed spaces or leaving the house. \u003C/li>\n  \u003Cli>\u003Cstrong>Specific phobia\u003C/strong> – fear and aversion of a particular object or situation that is disproportionate to the threat it poses (for example, fear of heights). \u003C/li>\n\u003C/ul>\n\u003Cp>It’s common for people experiencing anxiety disorders to also experience mood disorders such as depression. This is because existing in a state of constant worry restricts our ability to feel positive emotions. \u003C/p>\n\u003Cp>If you are experiencing a high degree of stress or anxiety you are not alone. \u003Cstrong>Anxiety is Australia’s most common mental illness with 26% of Australian’s suffering each year\u003C/strong>.  \u003C/p>\n\u003Ch3>What are the signs you might have an anxiety disorder? \u003C/h3>\n\u003Cp>It can be difficult to differentiate what is run of the mill stress and problem anxiety. \u003C/p>\n\u003Cp>People who identify as ‘worriers’ often have felt that way since they were children so it can be particularly hard to compare a time before stress. Checking in on your physical, cognitive, and behavioural symptoms regularly can help you identify if you are suffering from problem anxiety and it is a good practice for regulating your mental health. Look out for the following when assessing your stress levels: \u003C/p>\n\u003Ch3>Duration of stress symptoms \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n783b0c43_6758_0117_3ac2_3f56bad91f64\">\u003C/object>\n\u003Cp>According to the DSM-V and ICD, to receive most anxiety disorder diagnoses, symptoms must persist for a minimum of six months. If you have been going through a particularly stressful period, try to think back to when it started? Was there an instigating incident? Have your symptoms improved or worsened since they started? Or, can you not remember a time when you didn’t feel anxious or stressed? \u003C/p>\n\u003Ch3>Severity of stress response \u003C/h3>\n\u003Cp>It is also worth noting how intense your stress responses are, no matter the duration of symptoms. \u003C/p>\n\u003Cp>When you experience \u003Ca href=\"/stress-management-therapy\" title=\"stress management\">stress\u003C/a> how intensely does your body react? Panic attacks are intense periods of stress or fear characterised by extreme physical symptoms including dizziness, chest pain, nausea, trembling and shortness of breath. Despite how unpleasant they are, panic attacks are actually quite common with 35% of Australians reportedly experienced them at some point in their life. \u003C/p>\n\u003Cp>Simply having panic attacks does not mean you have an anxiety disorder, but they have the potential to develop into problem anxiety if you start avoiding situations or places that you feel may bring on an attack. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"f919cf3e_867f_01c6_bc73_60df0e53b5ae\">\u003C/object>\n\u003Cp>\u003Cem>Dr. Ali Mattu explains what it's like to go through a panic attack from Netflix + Vox's \u003C/em>\u003Ca href=\"https://www.netflix.com/watch/81062190\" title=\"The mind explained anxiety\">\u003Cem>The Mind Explained, Anxiety\u003C/em>\u003C/a>\u003Cem>. \u003C/em>\u003C/p>\n\u003Ch3>Ability to function with stress \u003C/h3>\n\u003Cp>Being overwhelmed by stress or anxiety often holds us back from reaching our full potential, but it can become so debilitating that we neglect our basic needs and put a strain on our important relationships. \u003C/p>\n\u003Cp>Our ability to function with anxiety differs based on the severity and duration of the anxiety disorder – for example someone suffering from severe agoraphobia will likely have more impaired functioning than someone with a specific phobia of flying. Some forms of problem anxiety can appear to be adaptive up to a point. Being a hypervigilant ‘worrier’ may lead you to perform well at work or study but as the demands of life grow, it becomes increasingly hard to apply that level of vigilance to all important domains. The strain shows up in other areas – such as our physical health or our relationships with partners, friends, and family. \u003C/p>\n\u003Cp>If you think you might have problem anxiety or you would like to learn more about your own anxiety levels, you can take the \u003Ca href=\"https://www.beyondblue.org.au/the-facts/anxiety-and-depression-checklist-k10\">Beyond Blue Anxiety and Depression checklist\u003C/a> to learn more about your mental health.   \u003C/p>\n\u003Ch2>How can I get help for my anxiety? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a664cad8_894c_0123_2db0_1a91efa2fd17\">\u003C/object>\n\u003Cp>Whether you meet the criteria for an anxiety disorder or are just going through a stressful time, there are steps you can take to interrupt your thoughts and reduce your stress reactions. Check out these \u003Ca href=\"https://www.mymirror.com.au/education/6-easy-daily-practices-to-reduce-stress-levels\">6 easy practices to reduce stress levels\u003C/a> that you can try on your own.  \u003C/p>\n\u003Cp>If you have more severe anxiety, it may be time to speak with someone about how you are feeling. A registered psychologist can work with you using evidence-based practices to help manage your mental health. \u003C/p>\n\u003Cp>Cognitive Behaviour Therapy (CBT) is an empirically supported \u003Ca data-item-id=\"a24bd621-0447-483a-a35c-d3a421dbc428\" href=\"\">treatment for anxiety\u003C/a> that has helped countless people manage their symptoms. CBT works by investigating your worries, challenging the core beliefs that underpin your anxious thoughts and working through behaviours that help or hinder your reactions to stressors. Working with a psychologist to manage stress, no matter how serious, can also help you live in the moment more often and lead a more happy and meaningful life. \u003C/p>\n\u003Ch2>Get help from an anxiety psychologist today \u003C/h2>\n\u003Cp>At My Mirror, we believe that everyone should have access to the life-changing power of therapy. You can talk to our \u003Ca href=\"https://www.mymirror.com.au/online-psychologists/anxiety\">anxiety psychologists\u003C/a> online anytime and from anywhere in Australia.\u003C/p>\n\u003Cp>All our psychologists are fully registered with a minimum of 2 years’ experience and have been personally selected by our team.  \u003C/p>",{"type":121,"name":157,"value":2041}," Do I Have an Anxiety Disorder or Am I just Stressed? | My Mirror",{"type":121,"name":160,"value":2043},"If you find yourself stressed out a lot of the time, unable to calm yourself down or feel your response is disproportionate to the stressful trigger then you may be one of millions of Australians suffering from problem anxiety.  ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2047},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2051},[2052],{"name":2053,"description":183,"type":654,"size":2054,"url":2055,"width":916,"height":2056,"renditions":2057},"female-with-anxiety.jpg",37821,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/aa7eb056-477c-478c-a3b7-248703057b65/female-with-anxiety.jpg",467,{},{"type":121,"name":191,"value":192},{"system":2060,"elements":2066},{"id":2061,"name":2062,"codename":2063,"language":109,"type":110,"collection":109,"sitemap_locations":2064,"last_modified":2065,"workflow":109,"workflow_step":113},"f7c6e346-48d7-40be-87a7-20f7e03a4a34","Why mental health stigma impacts men","why_mental_health_stigma_impacts_men",[],"2021-11-01T06:21:16.5822747Z",{"content_type":2067,"title":2069,"slug":2071,"publish_date":2073,"author":2075,"category":2077,"read_time":2079,"summary":2080,"content":2082,"meta__meta_title":2092,"meta__meta_description":2094,"meta__meta_keywords":2096,"meta__canonical":2097,"meta__indexing":2098,"meta__og_title":2100,"meta__og_description":2102,"meta__og_image":2104,"meta__service_type":2106},{"type":116,"name":117,"value":2068},[119],{"type":121,"name":122,"value":2070},"Why stigma around mental health may deter men from reaching out",{"type":124,"name":125,"value":2072},"why-stigma-around-mental-health-may-deter-men-from-reaching-out",{"type":128,"name":129,"value":2074,"display_timezone":183},"2020-11-20T00:00:00Z",{"type":116,"name":133,"value":2076},[135],{"type":116,"name":137,"value":2078},[280],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2081},"The stigma that surrounds mental health may be one factor that deters some men from seeking help for concerns about their mental wellbeing. It is time to understand stigma in order to normalise the act of reaching out for help.",{"type":148,"name":149,"images":2083,"links":2084,"modular_content":2085,"value":2091},{},{},[2086,2087,2088,2089,2090],"n08a7cf99_d4d9_01c8_c148_106731da9786","n163fced4_c1dd_01f0_9b58_29422882b3c3","n62b8c506_aa94_01a7_9d5f_978a6b56b803","n2cb245dd_8336_0180_443d_7909b1a311b4","n4bd24154_8727_0148_9fd9_76edc4aa6560","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n08a7cf99_d4d9_01c8_c148_106731da9786\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>It’s no secret that we, as a society, need to normalise the act of reaching out and seeking support for mental health concerns – particularly for our men.\u003C/p>\n\u003Cp>According to the Australian Bureau of Statistic’s \u003Ca href=\"https://www.abs.gov.au/statistics/health/causes-death/causes-death-australia/latest-release#intentional-self-harm-suicides-key-characteristics\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Causes of Death, Australia\u003C/a>*, \u003Cem>“suicide is the 10th leading cause of death for males” \u003C/em>and \u003Cem>“Male suicides make up three-quarters of all suicides.”\u003C/em>.\u003C/p>\n\u003Cp>The stigma that surrounds mental health may be one factor that deters some men (and women) from seeking help for concerns about their mental wellbeing.\u003C/p>\n\u003Cp>The mental health of Aussie men needs to be at the forefront of everyday conversations so that we can put an end to the stigma surrounding mental health its devastating effects.\u003C/p>\n\u003Cp>However, why is it that stigma surrounding mental health tends to impact men more than women? \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What is stigma? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n163fced4_c1dd_01f0_9b58_29422882b3c3\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Stigma can be described as a negative mark or stain. It is when someone or something is viewed in a negative way because of a distinguishing characteristic or trait that's thought to be, or actually is, a disadvantage. \u003C/p>\n\u003Cp>Mental health is surrounded by this stigma and this can lead to discrimination and hurt for those with perceived, assumed or diagnosed mental health conditions.\u003C/p>\n\u003Cp>For example, stigma leads to discrimination when an individual makes a negative remark about another’s mental health, their approach to seeking treatment or the treatment itself. \u003C/p>\n\u003Cp>This discrimination may be unintentional or subtle, such as a work colleague avoiding another colleague because it is assumed their mental health diagnosis suggests they’re unstable or dangerous. \u003C/p>\n\u003Cp>In some instances, stigma around mental health can prevent individuals from knowing how to approach a friend, loved one or colleague with a mental illness or mental health concerns. \u003C/p>\n\u003Cp>Ignorance, misunderstanding and negative attitudes can all result in stigma for people living with mental health concerns and diagnoses. \u003C/p>\n\u003Ch3>\u003Cstrong>What are the most common examples of stigma surrounding mental health that deter us from getting support for their mental health? \u003C/strong>\u003C/h3>\n\u003Cul>\n  \u003Cli>Worrying about reaching out for support in fear of appearing weak\u003C/li>\n  \u003Cli>Questioning how a psychologist – technically a stranger – could possibly know what you’re going through, let alone help\u003C/li>\n  \u003Cli>Worrying that speaking to a professional psychologist can be very expensive\u003C/li>\n  \u003Cli>Thinking that psychology is only for people who have a mental health diagnosis\u003C/li>\n  \u003Cli>The belief that psychology is inaccessible and not knowing where to start \u003C/li>\n\u003C/ul>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n62b8c506_aa94_01a7_9d5f_978a6b56b803\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Unfortunately, negative attitudes and beliefs towards people who have a mental health condition are common. And studies have shown that stigma surrounding mental health tends to impact men, possibly more than women. \u003C/p>\n\u003Cp>A \u003Ca href=\"https://tentomen.org.au/research-findings/insights-report/mental-health?_ga=2.195881004.1402612768.1605520020-1543744653.1603775709\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">recent study\u003C/a> published by the Australian Institute of Family Studies**, using findings from \u003Ca href=\"https://tentomen.org.au/research-findings/insights-report/mental-health?_ga=2.195881004.1402612768.1605520020-1543744653.1603775709\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Ten to Men\u003C/a>: The Australian Longitudinal Study on Male Health, found the following \u003Cem>\u003Cstrong>alarming statistics when it comes to men seeking help for their mental health\u003C/strong>\u003C/em>:\u003C/p>\n\u003Cul>\n  \u003Cli>Only a quarter of men said they would be likely or very likely to seek help from a mental health professional if they experienced an emotional or personal problem. Almost 25% said they would not seek help from anyone.\u003C/li>\n  \u003Cli>Adult men said they would be least likely to seek help from a phone helpline, with around 80% indicating they would be very unlikely or unlikely to seek help from this source.\u003C/li>\n  \u003Cli>Many Australian males were not accessing professional support. While over 80% of men with depression, anxiety and/or any suicidality in the past year had seen a General Practitioner, only around 40% had seen a mental health professional. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Why is it that stigma tends to deter men from getting help more so than women? \u003C/h2>\n\u003Cp>There are many reasons as to why stigma tends to deter men from getting help more so than women, but perhaps the most prevalent reason is the concept of toxic masculinity.\u003C/p>\n\u003Cp>Toxic masculinity is a term for some of the harmful associations of “maleness” in our culture.\u003C/p>\n\u003Cp>It doesn’t mean that masculinity is ‘bad’ or that it’s ‘bad to be a man’. It does mean, however, that some traits associated with masculinity in our culture are harmful or toxic for both men and women’s mental, physical, emotional and relationship health. \u003C/p>\n\u003Cp>Toxic masculinity encapsulates the stereotype that men are expected to be stoic, fearless, strong, emotionless.\u003C/p>\n\u003Cp>Too often, many men stay silent when they need help. There is the belief that reaching out renders them weak or a failure and this can be a huge factor in prohibiting men to reach out or seek help.\u003C/p>\n\u003Cp>Some men may even fear being seen going into a psychology practice to seek help and this is where \u003Ca href=\"/education/8-reasons-why-online-therapy-can-help-fight-australia-s-mental-health-crisis\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">online psychology platforms\u003C/a>, such as \u003Ca href=\"https://www.mymirror.com.au/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">My Mirror\u003C/a>, have been working hard to provide accessible, flexible and private online telehealth psychology sessions from the comfort of your home or your own device.\u003C/p>\n\u003Cp>Unfortunately – like most societies – Australian society has traditionally dictated that men must only show their strengths and never outwardly express emotions because it is still perceived by many to be a sign of weakness, whether it be in the home, a workplace, or in a social setting.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How can you overcome the effects of stigma surrounding mental health in order to seek help? \u003C/h2>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Educate yourself\u003C/h3>\n\u003Cp>Learn about what stigma (and especially toxic masculinity) is and how our culture reinforces it. Be open to what you’re reading. Do some research about psychology and find what your pricing options are. A general belief in society is that seeking help from a psychologist can be pricey.\u003C/p>\n\u003Cp>However, with a Mental Health Care Plan \u003Ca href=\"/education/reduce-the-cost-of-your-psychology-sessions-with-a-mental-health-care-plan\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">help is accessible for less. \u003C/a>.\u003C/p>\n\u003Cp>Some \u003Ca href=\"/education/8-reasons-why-online-therapy-can-help-fight-australia-s-mental-health-crisis\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">online platforms\u003C/a>, such as My Mirror, are working hard to provide affordable care options.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Work on yourself\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2cb245dd_8336_0180_443d_7909b1a311b4\">\u003C/object>\n\u003Cp>Being self-reflective and honest about our emotions, thoughts and behaviours is hard, but it’s worth it. As you learn about the negative effects of toxic masculinity, reflect on how these may have affected your own life.\u003C/p>\n\u003Cp>Be kind to yourself by eating healthily, getting enough sleep, and getting plenty of sunshine and exercise. Physical and mental health go hand in hand and exercise can be an incredible tool in \u003Ca href=\"/education/6-easy-daily-practices-to-reduce-stress-levels\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">reducing stress\u003C/a> and overcoming the concerns of stigma.  \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Be accountable\u003C/h3>\n\u003Cp>Making mistakes are part of what makes us human. Being genuinely accountable is not only the right thing to do, it’s an important way to move forward. Take responsibility for your words and actions.\u003C/p>\n\u003Cp>If you owe an apology to somebody you love, take the time to reach out and give it to them. Further to this, be accountable for your own thoughts, emotions and feelings and reach out for help when you need it. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Create a better community for yourself\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n4bd24154_8727_0148_9fd9_76edc4aa6560\">\u003C/object>\n\u003Cp>Surrounding yourself with a strong support network is imperative to your mental health. Distancing yourself from any negative or harmful figures in your life will help create the community and environment you need to thrive. Take the time to\u003Ca href=\"/education/boost-your-connections-to-boost-your-mental-wellbeing\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\"> find and create meaningful connections\u003C/a>.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Start a conversation with a mate, partner or loved one about how you’re feeling\u003C/h2>\n\u003Cp>It can seem incredibly daunting at first, but it is true when they say that ‘a problem shared is a problem halved’.\u003C/p>\n\u003Cp>You may want to strike up a conversation with something along the lines of, “I’ve been feeling a little down lately. Do you think I could share some thoughts with you?”.\u003C/p>\n\u003Cp>No true friend or loved one will ever deny you of this and you might just find how liberating it can be. Don’t be afraid to ask for help from an \u003Ca href=\"/find-a-psychologist\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">experienced and registered psychologist that suits your needs\u003C/a>.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>  \u003C/p>\n\u003Ch4>\u003Cem>\u003Cstrong>References: \u003C/strong>\u003C/em>\u003C/h4>\n\u003Cp>* Australian Bureau of Statistic, \u003Cem>Causes of Death, Australia\u003C/em>, release date 12/10/2020, https://www.abs.gov.au/statistics/health/causes-death/causes-death-australia/latest-release#intentional-self-harm-suicides-key-characteristics\u003C/p>\n\u003Cp>**Terhaag. S, Quinn. B, Swami. N, Daraganova. G, Australian Institute of Family Studies, \u003Cem>Mental Health of Australian Males: depression, suicidality and loneliness\u003C/em>, September 2020, https://tentomen.org.au/research-findings/insights-report/mental-health?_ga=2.195881004.1402612768.1605520020-1543744653.1603775709 \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp> \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp> \u003C/p>",{"type":121,"name":157,"value":2093},"Why mental health stigma impacts men? | My Mirror",{"type":121,"name":160,"value":2095},"Why is it that stigma surrounding mental health tends to impact men more than women? \n\n",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2099},[],{"type":121,"name":173,"value":2101},"Why mental health stigma impacts men?",{"type":121,"name":175,"value":2103},"What is stigma? And why the stigma surrounding mental health tends to impact men more than women? \n",{"type":178,"name":179,"value":2105},[],{"type":121,"name":191,"value":192},{"system":2108,"elements":2114},{"id":2109,"name":2110,"codename":2111,"language":109,"type":110,"collection":109,"sitemap_locations":2112,"last_modified":2113,"workflow":109,"workflow_step":113},"f611ecba-7a6b-4c4c-989b-dd4e84e7fc8e","Daily practices to reduce stress","daily_practices_to_reduce_stress",[],"2022-03-04T06:16:49.0231333Z",{"content_type":2115,"title":2117,"slug":2119,"publish_date":2121,"author":2123,"category":2125,"read_time":2127,"summary":2128,"content":2130,"meta__meta_title":2147,"meta__meta_description":2149,"meta__meta_keywords":2151,"meta__canonical":2152,"meta__indexing":2153,"meta__og_title":2155,"meta__og_description":2156,"meta__og_image":2157,"meta__service_type":2159},{"type":116,"name":117,"value":2116},[119],{"type":121,"name":122,"value":2118},"6 easy daily practices to reduce stress levels ",{"type":124,"name":125,"value":2120},"6-easy-daily-practices-to-reduce-stress-levels",{"type":128,"name":129,"value":2122,"display_timezone":183},"2020-11-13T00:00:00Z",{"type":116,"name":133,"value":2124},[135],{"type":116,"name":137,"value":2126},[489,214],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2129},"If you’re feeling “a little stressed”, it can be useful to learn how to recognise signs of unhelpful stress and know some daily practices that can help you combat these feelings of unease.",{"type":148,"name":149,"images":2131,"links":2132,"modular_content":2133,"value":2146},{},{},[2134,2135,2136,2137,2138,2139,2140,2141,2142,2143,2144,2145],"e58f6507_b7ab_014f_d91b_59c79a7fd2cb","n863f4d3b_eb2e_013b_5f5a_f92deee6e8be","c790247f_f7ca_0199_df45_62d42828d9a5","a48075fe_28d3_019a_8e14_b817b6fb84a4","a5acf9c3_a815_01cf_a4e5_48ce2c85794a","n4bf730c7_cb0e_014e_025c_b497c0cbc48b","f9068643_e9b7_0106_c35b_57d25aeb25cb","f2b5b425_d9d6_01a7_2837_55a714264be6","n2af6d09d_e79a_010b_15e8_70067bd84eb4","n2638e52e_0b69_0144_686d_fdce0423134a","caeb3e34_953b_0162_2b60_73572a84c930","n4d0be041_cfdb_012b_610c_b271550b3481","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e58f6507_b7ab_014f_d91b_59c79a7fd2cb\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Stress is one of those terms that is used a lot in everyday conversation, even more so since COVID-19 has entered our lives. \u003C/p>\n\u003Cp>If you’re feeling “a little stressed”, it can be useful to learn how to recognise signs of unhelpful stress and know some daily practices that can help you combat these feelings of unease. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What is stress? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n863f4d3b_eb2e_013b_5f5a_f92deee6e8be\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When we encounter any type of stressful situation, including significant or ongoing change, the body’s typical protective response is stress. \u003C/p>\n\u003Cp>This stress response is often referred to as our ‘fight or flight’ response. The ‘fight or flight’ is our alarm system and our body’s way of readying us for action when we encounter a threatening trigger (physical or psychological).  \u003C/p>\n\u003Cp>Kate Blundell, My Mirror’s Chief Psychologist, says if we can imagine the ‘fight or flight’ response from an evolutionary perspective we can understand it more easily. \u003C/p>\n\u003Cp>“Imagine a group of cave people sitting by a fire. One of them notices a saber tooth tiger lurking in the shadows. This threat (the tiger) triggers the alarm and ‘fight or flight’ response. In this case, their breathing rate might increase, their heart may beat faster and they might feel a bit sick in the stomach. They could either get the hell out of there and away from the threat or fight it off,” explains Blundell. \u003C/p>\n\u003Cp>“Now, imagine your body didn’t respond in this way: you see the tiger and respond, ’Ah, that’s interesting...You’re dinner.’” she adds. \u003C/p>\n\u003Cp>Constant change can create high levels of stress, which if ongoing can be very uncomfortable and lead to other challenges associated with your mental wellbeing like emotional burnout, anxiety and even depression. However, in short-bursts stress can actually be extremely helpful (not just when a predator lurks). \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Not all stress is unhelpful or harmful \u003C/h2>\n\u003Cp>Contradictory to the stigma around \u003Ca href=\"/stress-management-therapy\" title=\"stress management\">stress\u003C/a>, not all stress is unhelpful or harmful. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>As mentioned, stress can be a protective mechanism and therefore in some circumstances, can provide us with more:\u003C/strong>\u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>Energy and strength in physically demanding situations\u003C/li>\n  \u003Cli>Composure in serious situations where someone’s safety might be compromised\u003C/li>\n  \u003Cli>Focus, concentration and vigilance in situations where the pressure is on to perform or be productive \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Know the symptoms and recognise your struggle \u003C/h2>\n\u003Cp>Firstly, no one is able to withstand unmanageable amounts of stress. It just isn’t humanly possible. \u003C/p>\n\u003Cp>So, when we’re not coping very well with life ups and downs – or even just life’s busier times – our mind and body communicates this to us by way of some pretty clear emotional and physical signs.\u003C/p>\n\u003Cp>Some of the first physical signs you might notice are muscle tension, tightness in your chest or shortness of breath, ongoing headaches or difficulty sleeping. Emotionally, you might also notice you’re more irritable and are feeling a bit overwhelmed. \u003C/p>\n\u003Cp>Being able to recognise the emotional, cognitive, physical and behavioural reactions to unhelpful amounts of stress can be the catalyst to help you know when to reach out to a loved one about your concerns and engage in some self-care. This self-awareness is so valuable. \u003C/p>\n\u003Cp>Further to this, being able to check-in with yourself can help you identify the right time to talk to a professional to help you unpack your emotions, thoughts and behaviours, identify your stress triggers and develop the tools you need to face change and stress with courage and resilience. \u003C/p>\n\u003Cp>Blundell says the following are important emotional and behavioural signs you, or a loved one, might be struggling with the high levels of stress.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Emotional signs of unmanageable stress \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c790247f_f7ca_0199_df45_62d42828d9a5\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Feeling constantly anxious, nervous or fearful – COVID-19 has left many with increasing worries about the future. Some worry is completely normal but those that lead to tightness in your chest, ongoing nervousness, causes your mind to race or catastrophise things, or fear everyday activities is something you should speak to a loved one or even a psychologist about. Try \u003Ca href=\"https://www.healthdirect.gov.au/symptom-checker/tool/basic-details \">Health Direct’s\u003C/a> symptom checker to gain initial insight into your symptoms.\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cem>\u003Cstrong>Feeling depressed, unhappy or moody\u003C/strong>\u003C/em> – COVID-19 has prevented regular contact with friends, limited access to sporting, cultural and leisurely activities we cherish. This has limited social connectedness and our ability to reach out to our usual networks of support. This unnatural and uncontrollable change is difficult to process. Feeling irritable or down, when we’re coping with stress for a long period of time is stressful, tiring and uses up cognitive and emotional resources. In addition, when our resource tank is running low, we’re more likely to be snappy or feel irritable and even start to feel a bit helpless and down. If you’re experiencing these changes, it’s strong indicator that this level of stress is unhelpful and you may want to reach out to a psychologist to work through your emotions, thoughts and behaviours.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Feeling worthless or lacking self-confidence\u003C/strong>\u003C/em> – the impacts of COVID-19 may have generated concerns about your family’s financial position and your future employment opportunities. If this has left you or a mate experiencing constant concern and feelings of worthlessness, speaking to a psychologist can provide the tools to process and navigate life’s ups and downs.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Feeling neglected or lonely\u003C/strong>\u003C/em> – it may be the case that throughout life’s changes, you become distanced from those you once saw frequently. This is completely normal for the strengths of relationships to be tested during significant life changes. However, if this has left you feeling neglected or lonely, you might like to speak to a psychologist to unpack your thoughts and build your resilience. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Cognitive signs of unmanageable stress\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a48075fe_28d3_019a_8e14_b817b6fb84a4\">\u003C/object>\n\u003Cul>\n  \u003Cli>\u003Cem>\u003Cstrong>Unable to make decisions easily\u003C/strong>\u003C/em> – our focus narrows when we become stressed and with high and unrelenting stress our emotional brain begins firing and overrides our thinking brain. These factors significantly impact on our ability to think flexibly and easily, and effectively make decisions.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Unable to concentrate\u003C/strong>\u003C/em> – When we feel stressed, we often become hypervigilant, scanning the environment (both external and internal) for threat. This, along with the part of our brain that is running the show with unmanageable stress (as above) can significantly impact upon our cognitive resources and ability to concentrate.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Negative thinking patterns\u003C/strong>\u003C/em> – Our emotions also impact our thoughts. When managing high stress or worry, you’re more likely to notice thoughts like “What if”, thinking up worst-case scenarios and jumping to conclusions, and underestimating your ability to cope. These thinking patterns then form part of a negative cycle that maintains and exacerbates unhelpful stress. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Physical and behavioural signs of unmanageable stress\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a5acf9c3_a815_01cf_a4e5_48ce2c85794a\">\u003C/object>\n\u003Cul>\n  \u003Cli>\u003Cem>\u003Cstrong>Shifts in behaviour\u003C/strong>\u003C/em> – with disruptions to daily structure, study routines and learning methods it is natural to feel increased frustration and concern. However, significant shifts in behaviour, like sleeping in past midday each day, could be indicators that you’re struggling more than usual and mean it is time to prioritise your mental wellbeing.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Frequent sickness\u003C/strong>\u003C/em> – stress may reduce your immunity and make you more susceptible to infections and bugs. If you’re getting sick more frequently, it may be worth speaking to your GP for a check-up and to consider the possible impact of stress.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Emotional outbursts\u003C/strong>\u003C/em> – uncertainties about the future, particularly with the impact of the COVID-19 pandemic could bring about emotional outbursts.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Decreased energy\u003C/strong>\u003C/em> – a lack of energy can be caused by prolonged stress.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Sleeping and eating habits\u003C/strong>\u003C/em> – stress can negatively impact your sleep and even impact your eating habits. If you’re noticing this in yourself or a mate, reach out for support.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Illnesses and aches\u003C/strong>\u003C/em> – as mentioned, stress can lead to physical illness. So, prolonged anxiety that are causing you shortness of breath, headaches, feeling physically unwell, sore eyes, muscle aches or heart palpitations be a sign that your worry is unhelpful for your mental wellbeing.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Change in sex drive\u003C/strong>\u003C/em> – stress can have an impact where we might least expect it and our desire for sex, or lack of enjoyment from sex are included.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Physical changes\u003C/strong>\u003C/em> – sometimes stress leads to changes such as grinding your teeth unknowingly, ache or biting your nails.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Avoidance\u003C/strong>\u003C/em> – stress can interrupt our lives so much that we might avoid loved ones and friends. When we start to feel overwhelmed or down, we might feel the urge to withdraw and spend more time on our own. This can be a downward spiral and lead to further low mood and feelings of isolation.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Substance use and/or abuse\u003C/strong>\u003C/em> – we all know that using alcohol, smoking or other substances as coping mechanisms for stress and strain is unhealthy. However, when you’re stressed, and particularly for younger Australians, it might be difficult to know where to draw the line. This is why My Mirror has partnered with the DrinkWise ‘You Got This’ campaign, to support young Aussies through life’s big changes in a healthy way. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>6 Daily relaxation tips to reduce stress\u003C/h2>\n\u003Ch3>1. Relaxed Breathing\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n4bf730c7_cb0e_014e_025c_b497c0cbc48b\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When our body is in stress response mode our sympathetic nervous system is firing. This causes our body to do things like speed up our breathing rate. \u003C/p>\n\u003Cp>One of the most effective ways to activate our body’s natural relaxation response by slowing down our breathing and turning on our parasympathetic nervous system. \u003Cem>\u003Cstrong>Try this: \u003C/strong>\u003C/em>\u003C/p>\n\u003Col>\n  \u003Cli>Breath in slowly through your nose for the count of 4\u003C/li>\n  \u003Cli>Pause and hold the breath for the count of 2\u003C/li>\n  \u003Cli>Exhale slowly and gently through your mouth for the count of 4\u003C/li>\n  \u003Cli>Repeat this for at least 10 breath cycles or until you feel your body beginning to relax\u003C/li>\n\u003C/ol>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>2. Progressive Muscle Relaxation\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"f9068643_e9b7_0106_c35b_57d25aeb25cb\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>We hold tension in our bodies when we are stressed and it’s helpful to learn to notice this tension and release it to in turn, relax the mind. To do this, try this simple exercise: \u003C/p>\n\u003Col>\n  \u003Cli>Sit comfortably or lie down flat and make sure your body and neck are well supported.\u003C/li>\n  \u003Cli>Tense and Release: gradually work from your feet up tensing a body part, holding the tension for a moment and then releasing the tension and relaxing the body part.\u003C/li>\n  \u003Cli>Sequence to tense and release the following (in this order): \u003C/li>\n\u003C/ol>\n\u003Cul>\n  \u003Cli>Feet and lower legs\u003C/li>\n  \u003Cli>Upper legs and buttox\u003C/li>\n  \u003Cli>Fists and arms\u003C/li>\n  \u003Cli>Stomach and chest\u003C/li>\n  \u003Cli>Shoulders, back and neck\u003C/li>\n  \u003Cli>Face\u003C/li>\n  \u003Cli>Whole body \u003C/li>\n\u003C/ul>\n\u003Cp>Take time to notice the difference between tension and relaxation in your body.  \u003C/p>\n\u003Cp> \u003C/p>\n\u003Ch3>3. Visualisation\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"f2b5b425_d9d6_01a7_2837_55a714264be6\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Sometimes we need a little break and when a flight with a beach at the end isn’t currently an option or that practical day to day, sometimes it’s helpful to dive into our imagination. \u003C/p>\n\u003Cp>Think about a place you’ve been or an imaginary place that makes you feel relaxed and happy.\u003C/p>\n\u003Cp>Get comfortable and close your eyes, taking a few slow breaths. Use your imagination to explore this place with all of your senses – what is around you? What can you see? Is there anyone with you? What can you hear?  \u003C/p>\n\u003Cp>Spend 2-5 minutes just being in this place. \u003C/p>\n\u003Cp>You might want to combine this visualisation with some more slow, calm breaths to really boost the relaxation factor! \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>4. A Mindful Break Meditation\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2af6d09d_e79a_010b_15e8_70067bd84eb4\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When we’re stressed our mind is often racing in all different directions. An effective way to give yourself a mental break is to fully immerse yourself in the present moment. Immersing yourself in the present moment can also increase our enjoyment in what we are doing. Using our five senses is a simple way to do this. This exercise is about fully focusing on whatever it is you are doing (washing the dishes, brushing your teeth, taking a shower, walking or just sitting and taking in the scene at the park). \u003C/p>\n\u003Cul>\n  \u003Cli>Notice the things that you can \u003Cem>\u003Cstrong>see \u003C/strong>\u003C/em>(what colours, shapes, and things can you see around you).\u003C/li>\n  \u003Cli>What can you \u003Cem>\u003Cstrong>hear\u003C/strong>\u003C/em>? Remember not to judge these things as good or bad, they are just part of the present moment.\u003C/li>\n  \u003Cli>What can you \u003Cem>\u003Cstrong>feel or touch\u003C/strong>\u003C/em>?\u003C/li>\n  \u003Cli>Can you \u003Cem>\u003Cstrong>smell \u003C/strong>\u003C/em>anything in your environment (tooth paste, a perfume, a flower or just fresh air)?\u003C/li>\n  \u003Cli>Notice your sense of \u003Cem>\u003Cstrong>taste\u003C/strong>\u003C/em>. I like to do this with a piece of chocolate or cheese but, even while you’re not eating, you might still notice the remnants of a taste or a lack of. \u003C/li>\n\u003C/ul>\n\u003Cp>Try doing this or repeating this sequence for at least two minutes. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>5. Dive Reflex \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2638e52e_0b69_0144_686d_fdce0423134a\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When we’re feeling really overwhelmed or even a bit panicky, some of the above techniques can be a bit challenging to use. Another really effective way to turn on our body’s natural relaxation response which requires less concentration is called the Dive Reflex. This reflex is activated when our face is cooled and we hold our breath (like when we dive underwater) and allows our body to conserve energy and resources, in turn calming our physiological response.\u003C/p>\n\u003Cp>To activate the dive reflex: \u003C/p>\n\u003Col>\n  \u003Cli>Put your face in cold water or hold a cold wet towel on your forehead and under your eyes.\u003C/li>\n  \u003Cli>While doing this, you can also try holding your breath (for about 20 seconds or as long as is comfortable).\u003C/li>\n  \u003Cli>Remove the towel or take your head out of the water. \u003C/li>\n\u003C/ol>\n\u003Cp>This is a quick and easy way to calm your nerves and reduce the body’s stress response.  \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>6. Yoga\u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"caeb3e34_953b_0162_2b60_73572a84c930\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If you need something more concrete and physical, yoga and ti chi have been well established to decrease stress and improve relaxation. These exercises get the body moving and also involve breath work to help you to regulate and slow down your breathing. Scheduling a regular class (online or in-person) into your schedule or just using an app for a quick five minute yoga break at home is an effective way to keep you on track with your relaxation practice. We recommend a gentle yoga practice such as Yin, to get the most relaxation out of your stretching and movement.\u003C/p>\n\u003Cp>Whatever relaxation exercise floats your boat, we recommend practicing! The more you try these things, the more automatically and effectively they are able to be used in the face of stress.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Setting achievable goals can help you make small changes \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n4d0be041_cfdb_012b_610c_b271550b3481\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>We all know the following is true but we’ll say it anyway: getting enough sleep and exercising are some of the most effective ways to manage your body’s stress response, and manage your emotional and physical wellbeing. \u003C/p>\n\u003Cp>When we journey through life’s more challenging times, we sometimes stray from our healthy sleep and exercise regimes.\u003C/p>\n\u003Cp>Challenge yourself to go to bed 30 minutes earlier than usual for one week and if you meet this challenge see whether you can keep it up for longer.\u003C/p>\n\u003Cp>In addition, challenge yourself to get moving a little bit more. For some of you, the combination of stress and COVID-19 restrictions may have meant you have put exercise on the back burner. This may have been the case for Australia’s 180,000 Year 12 students who have recently completed their final exams, for instance.\u003C/p>\n\u003Cp>What better way to combat stress than to engage in some self-care and get moving? Start with a goal of taking a walk for 30 minutes 2-4 times and week and increase your goals from there.\u003C/p>\n\u003Cp>If you’re looking for some other daily tips to manage stress, give one of the below exercises a go, as suggested by My Mirror’s Chief psychologist, Kate Blundell. \u003C/p>\n\u003Cp>Remember, that stress management techniques aren’t a one size fits all and you might have to try a few different things to find the right fit for you. We’d also recommend scheduling a relaxation exercise into your daily schedule, using apps as a guide (such as \u003Ca href=\"https://www.headspace.com/headspace-meditation-app\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Headspace \u003C/a>or \u003Ca href=\"https://www.calm.com/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Calm\u003C/a>).\u003C/p>",{"type":121,"name":157,"value":2148},"6 easy daily practices to reduce stress levels",{"type":121,"name":160,"value":2150},"If you’re feeling “a little stressed”, it can be useful to learn how to recognise signs of unhelpful stress and know some daily practices that can help you combat these feelings of unease. ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2154},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2158},[],{"type":121,"name":191,"value":192},{"system":2161,"elements":2167},{"id":2162,"name":2163,"codename":2164,"language":109,"type":110,"collection":109,"sitemap_locations":2165,"last_modified":2166,"workflow":109,"workflow_step":113},"64880dd3-0e4d-4c5b-b0e9-21543f82ad6d","How to tell if you're struggling with stress","how_to_tell_if_you_re_struggling_with_stress",[],"2022-03-04T06:20:10.2128104Z",{"content_type":2168,"title":2170,"slug":2172,"publish_date":2174,"author":2176,"category":2178,"read_time":2180,"summary":2181,"content":2183,"meta__meta_title":2202,"meta__meta_description":2204,"meta__meta_keywords":2206,"meta__canonical":2207,"meta__indexing":2208,"meta__og_title":2210,"meta__og_description":2211,"meta__og_image":2212,"meta__service_type":2220},{"type":116,"name":117,"value":2169},[119],{"type":121,"name":122,"value":2171},"Aussie school leavers: how to tell if you're struggling with the stress of change",{"type":124,"name":125,"value":2173},"aussie-school-leavers-how-to-tell-if-you-re-struggling-with-the-stress-of-change",{"type":128,"name":129,"value":2175,"display_timezone":183},"2020-11-10T00:00:00Z",{"type":116,"name":133,"value":2177},[135],{"type":116,"name":137,"value":2179},[489,280],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2182},"Feeling uneasy or stressed about life’s big changes is basically a rite of passage for school leavers. So, how can we distinguish between a normal amount of stress and unhelpful stress that suggests you, or a mate, is really struggling with the stress brought about by change? ",{"type":148,"name":149,"images":2184,"links":2185,"modular_content":2186,"value":2201},{},{},[2187,2188,2189,2190,2191,2192,2193,2194,2195,2196,2197,2198,2199,2200],"n0935fa5c_4abf_01e5_805e_a7797e136ff4","n6d89307d_1c91_0161_489f_61f3f60ee9e8","n3420b73e_1092_0187_24d7_ba9a41b45e0a","n869023f0_4c8c_0110_7eb7_52c9359514e6","n07bb0289_21ea_01d2_1849_1dd1014bc295","n413cae5f_476e_018e_1e5d_0d4a648bb929","n0d093092_b6d1_011c_5814_59f8ce3894d1","n17770916_0b16_01af_b048_910c74817082","n2bde7a96_4f3e_016d_1ba3_0bef597e1838","n583cf334_5453_0117_ff74_135de546af9d","n69630fd4_b4d9_011b_e2eb_e1072fcbc22f","e8a57753_6b4e_01b1_ad21_f7d1dd1b9a24","e077f06d_40dc_01c4_b9d2_99f68f58a67e","n8e68a68d_d47d_01bb_7336_48a564431d1b","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0935fa5c_4abf_01e5_805e_a7797e136ff4\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>This one goes out to the 180,000 young Australians who have recently finished their final Year 12 exams and found themselves thrust into the post-high school world.\u003C/p>\n\u003Cp>Despite the fact that you’re all absolute champions for enduring the impacts of a global pandemic to finish your schooling career, you are unfortunately now entering a new era saturated with COVID-19-esque bumps in the road. \u003C/p>\n\u003Cp>While some of you may be able to ride this rollercoaster and embrace the various significant life changes afoot, others may not be feeling as carefree. For some of you, or your mates, the stress of change and working out what to do next may bring about unhelpful amounts of stress.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>So, how are you feeling right now?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6d89307d_1c91_0161_489f_61f3f60ee9e8\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Is the buzz of wrapping up 13 years of schooling enough to dampen any trepidations about the impact of COVID-19 on your university course choices, job opportunities and travel plans? \u003C/p>\n\u003Cp>Or, does the old adage ‘it’s the dawn of a new era’ seem a little ironic and lack its usual pizzazz for you? \u003C/p>\n\u003Cp>\u003Ca href=\"https://drinkwise.org.au/our-work/you-got-this-supporting-2020-school-leavers/#\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">\u003Cem>\u003Cstrong>A nationally representative study\u003C/strong>\u003C/em>\u003C/a>\u003Cem>\u003Cstrong> amongst 519 Year 12 students, undertaken for DrinkWise in October 2020, showed: \u003C/strong>\u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>65% rated this year as more difficult than they expected\u003C/li>\n  \u003Cli>48% don’t feel good about what’s happening in their life\u003C/li>\n  \u003Cli>48% don’t think they’re dealing with their problems well\u003C/li>\n  \u003Cli>41% are worried about their own mental health\u003C/li>\n  \u003Cli>11% (15% of 18-19s) are drinking alcohol or smoking to relieve stress and anxiety\u003C/li>\n  \u003Cli>4% have accessed professional support services when feeling anxious or stressed. \u003C/li>\n\u003C/ul>\n\u003Cp>Let us assure you, any feelings of unease you’re experiencing right now are completely normal. Musings over life’s big changes is basically a rite of passage at your age.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>So, how can we distinguish between a normal amount of \u003Ca href=\"/stress-management-therapy\" title=\"stress management\">stress\u003C/a> and unhelpful stress that suggests you, or a mate, is really struggling with the stress brought about by change?\u003C/p>\n\u003Cp>We spoke to \u003Cem>My Mirror’s Chief Psychologist, Kate Blundell\u003C/em>, to get some tips on how to self-assess your (or a mate’s) emotions, thoughts and behaviours, and how to reach out if you, or a mate, needs help addressing mental health concerns - particularly during significant periods of change.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n3420b73e_1092_0187_24d7_ba9a41b45e0a\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Change is difficult (COVID or no COVID)\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n869023f0_4c8c_0110_7eb7_52c9359514e6\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Blundell says any form of significant change, adjustment or move outside of our comfort zone is challenging and often brings with it some hesitation and stress.\u003C/p>\n\u003Cp>“There’s this general sense that finishing school is meant to be all fireworks and excitement. However, for many young people, if not most young people, this end of an era is also a dive into the unknown,” explains Blundell. \u003C/p>\n\u003Cp>“What will I do next year? Where will I live? What adult responsibilities lie over the horizon? These questions are all normal. If you’re feeling worried, it’s okay because that’s normal. This makes you the rule, not the exception!” she adds.\u003C/p>\n\u003Cp>Blundell adds that when we navigate our way through unnaturally challenging circumstances, such as those created by COVID-19, our natural ability to cope is compromised. \u003C/p>\n\u003Cp>“It is normal to grieve the loss of rites of passage, crave stolen moments of comradery between mates and feel confused about the lack of celebration about moving into adulthood,” Blundell explains. \u003C/p>\n\u003Cp>This unease about the loss of being able to celebrate life’s changes can build up and lead to unhelpful amounts of stress, worry and also low mood. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What is stress? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n07bb0289_21ea_01d2_1849_1dd1014bc295\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When we encounter any type of stressful situation, including significant or ongoing change, the body’s typical protective response is stress. \u003C/p>\n\u003Cp>This stress response is often referred to as our ‘fight or flight’ response. The ‘fight or flight’ is our alarm system and our body’s way of readying us for action when we encounter a threatening trigger (physical or psychological).  \u003C/p>\n\u003Cp>Blundell says we can imagine the ‘fight or flight’ response from an evolutionary perspective to understand it more easily. \u003C/p>\n\u003Cp>“Imagine a group of cave people sitting by a fire. One of them notices a saber tooth tiger lurking in the shadows. This threat (the tiger) triggers the alarm and ‘fight or flight’ response. In this case, their breathing rate might increase, their heart may beat faster and they might feel a bit sick in the stomach. They could either get the hell out of there and away from the threat or fight it off,” explains Blundell. \u003C/p>\n\u003Cp>“Now, imagine your body didn’t respond in this way: you see the tiger and respond, ’Ah, that’s interesting...You’re dinner.’, ” adds Blundell. \u003C/p>\n\u003Cp>Constant change can create high levels of stress which if ongoing can be very uncomfortable and lead to other challenges like emotional burnout, anxiety and even depression. However, in short-bursts stress can actually be extremely helpful (not just when a predator lurks). \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Not all stress is unhelpful or harmful \u003C/h2>\n\u003Cp>Contradictory to the stigma around stress, not all stress is unhelpful or harmful. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>As mentioned, stress can be a protective mechanism and therefore in some circumstances can provide us with more: \u003C/strong>\u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>Energy and strength in physically demanding situations \u003C/li>\n  \u003Cli>Composure in serious situations where someone’s safety might be compromised \u003C/li>\n  \u003Cli>Focus, concentration and vigilance in situations where the pressure is on to perform or be productive \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Causes of harmful stress \u003C/h2>\n\u003Cp>There’s no doubt that transitioning into life after high school is a significant life change, and one that may bring with it a considerable amount of stress. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>This stress might come from thoughts about: \u003C/strong>\u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>Going to university and/or getting a job \u003C/li>\n  \u003Cli>How to become financially stable \u003C/li>\n  \u003Cli>Maintaining childhood relationships \u003C/li>\n  \u003Cli>Developing a sense of belonging in your new worlds and roles \u003C/li>\n  \u003Cli>Others’ expectations \u003C/li>\n  \u003Cli>General worry about uncertainty \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n413cae5f_476e_018e_1e5d_0d4a648bb929\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>It should be pointed out that we all perceive our stressors differently. \u003C/em>\u003C/p>\n\u003Cp>Blundell says we all have different tolerance levels for stressful situations and the situations that cause stress differ greatly from person to person. \u003C/p>\n\u003Cp>“For example, organising a birthday party for 20 friends might make me sweat, but others might be excited by this prospect,” she explains. \u003C/p>\n\u003Cp>“While university deadlines and pressure may feel crippling to some, others are motivated and produce their best work when under pressure. It’s just so variable. Basically, the causes of harmful stress are different for everyone,” adds Blundell. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cem>\u003Cstrong>Common external stress factors (negative and positive) \u003C/strong>\u003C/em>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0d093092_b6d1_011c_5814_59f8ce3894d1\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cul>\n  \u003Cli>Work/university \u003C/li>\n  \u003Cli>Relationships and families \u003C/li>\n  \u003Cli>Major life changes or accomplishments such as getting married and buying a house \u003C/li>\n  \u003Cli>Financial position \u003C/li>\n  \u003Cli>Internalised dialogue, worrying about factors outside of your control or being cynical and distrustful \u003C/li>\n\u003C/ul>\n\u003Ch4>\u003Cbr>\u003C/h4>\n\u003Ch3>\u003Cem>\u003Cstrong>Common internal stress factors (negative and positive)\u003C/strong>\u003C/em>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n17770916_0b16_01af_b048_910c74817082\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cul>\n  \u003Cli>Negativity towards others and self \u003C/li>\n  \u003Cli>Fastidiousness or an idealistic outlook on life \u003C/li>\n  \u003Cli>High and unrelenting standards for self and others \u003C/li>\n  \u003Cli>Aversion to change \u003C/li>\n  \u003Cli>Fixed mindset \u003C/li>\n  \u003Cli>A strong dislike of uncertainty \u003C/li>\n  \u003Cli>Overthinking \u003C/li>\n\u003C/ul>\n\u003Cp>The above internal factors can contribute to an increase in unhelpful stress brought about by a situation. It’s not necessarily a situation that is inherently stressful but our interpretation and response to it. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>When stress negatively impacts your health \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2bde7a96_4f3e_016d_1ba3_0bef597e1838\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Worries and pressures that become an everyday influence and feel unmanageable can compromise our overall health. Chronic stress disrupts our nervous system and so, it is important to know how to recognise the signs and symptoms of unmanageable stress.\u003C/p>\n\u003Cp>Our bodies find it difficult to distinguish between different types of stress and the more we feel apprehensive or distressed, the easier it is for seemingly small worries to trigger our stress response. \u003C/p>\n\u003Cp>As we grow up and grow older, our life naturally become busier and commitments can begin to pile up. This, entwined with the unknowns of COVID-19, can be enough to feed prolonged distress. \u003C/p>\n\u003Ch4>\u003Cbr>\u003C/h4>\n\u003Ch4>\u003Cem>\u003Cstrong>Chronic stress can negatively impact our: \u003C/strong>\u003C/em>\u003C/h4>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Emotional health\u003C/strong> – stress can make us more vulnerable to anxiety and depression, and even lead to a change in perspective such as not being able to find as much joy in life or be grateful for the people and things around you \u003C/li>\n  \u003Cli>\u003Cstrong>Physical health\u003C/strong> – stress can weaken our immune systems, negatively impact our digestive system, cause weight issues, lead to bad sleeping habits, cause skin conditions, make us more receptive to pain, and even increase our chances of having a stroke or a heart attack \u003C/li>\n  \u003Cli>\u003Cstrong>Temperament \u003C/strong>– stress can heighten our nervous system making us more prone to irritability and outbursts \u003C/li>\n  \u003Cli>\u003Cstrong>Interactions and relationships\u003C/strong> – stress and concerns can get in the way of clear and helpful communication within relationships, and make us more sensitive to (or deter us from facing) confronting parts of relationships like addressing and working through conflict and expressing our needs \u003C/li>\n  \u003Cli>\u003Cstrong>Performance and efficiency at work\u003C/strong> – stress can lead to poor memory, procrastination, lack of inspiration and enjoyment about your line of work \u003C/li>\n\u003C/ul>\n\u003Cp>For anyone experiencing an existing mental health concern or concerns – or even diagnosis – ongoing stress can exacerbate their symptoms. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Know the symptoms and recognise your struggle \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n583cf334_5453_0117_ff74_135de546af9d\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Firstly, no one is able to withstand unmanageable amounts of stress. It just isn’t humanly possible. It is okay not to be okay.\u003C/p>\n\u003Cp>So, when we’re not coping very well with adjustment and the strain that comes with it, our mind and body communicate this to us by way of some pretty clear emotional and physical signs. \u003C/p>\n\u003Cp>Some of the first physical signs you might notice are muscle tension, tightness in your chest or shortness of breath, ongoing headaches or difficulty sleeping. You might also notice you’re more irritable and are feeling a bit overwhelmed. \u003C/p>\n\u003Cp>Knowing the emotional and physical reactions to unhelpful amounts of stress can be the catalyst to help you know when to reach out to a loved one about your concerns and engage in some self-care. \u003C/p>\n\u003Cp>Further to this, being able to check-in with yourself can help you identify the right time to talk to a professional to help you unpack your emotions, thoughts and behaviours, \u003Ca href=\"/stress-management-therapy\" title=\"stress management\">identify your stress triggers\u003C/a> and develop the tools you need to face change and stress with courage and resilience. \u003C/p>\n\u003Cp>Blundell says that the following are important emotional and behavioural signs you, or a mate, might be struggling with the high levels of stress due to change.\u003C/p>\n\u003Ch4>\u003Cem>\u003Cstrong>Emotional signs of unmanageable stress: \u003C/strong>\u003C/em>\u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n69630fd4_b4d9_011b_e2eb_e1072fcbc22f\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Feeling constantly anxious, nervous or fearful\u003C/strong> – COVID-19 has left many of you with increasing worries about your future. Some worry is completely normal but those that lead to tightness in your chest, ongoing nervousness, causes your mind to race or catastophise things, or fear everyday activities is something you should speak to a loved one or even a psychologist about. Try \u003Ca href=\"https://www.healthdirect.gov.au/symptom-checker/tool/basic-details \" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Health Direct\u003C/a>’s symptom checker.\u003C/li>\n  \u003Cli>\u003Cstrong>Feeling depressed, unhappy or moody\u003C/strong> – COVID-19 has prevented regular contact with friends, limited access to sporting, cultural and leisurely activities we cherish. This has limited social connectedness and our ability to reach out to our usual networks of support. This unnatural and uncontrollable change is difficult to process. Feeling irritable or down, when we’re coping with stress for a long period of time, is stressful, tiring and uses up cognitive and emotional resources. In addition, when our resource tank is running low, we’re more likely to be snappy or feel irritable and even start to feel a bit helpless and down. If you’re experiencing these changes, it’s a strong indicator that this level of stress is unhelpful and you may want to reach out to a psychologist to work through your emotions, thoughts and behaviours. \u003C/li>\n  \u003Cli>\u003Cstrong>Feeling worthless or lacking self-confidence\u003C/strong> – the impacts of COVID-19 may have generated concerns about your family’s financial position and your future employment opportunities. If this has left you or a mate experiencing constant concern and feelings of worthlessness, speaking to a psychologist can provide the tools to process and navigate life’s ups and downs. \u003C/li>\n  \u003Cli>\u003Cstrong>Feeling neglected or lonely\u003C/strong> – it may be the case that in the transition away from high school, you become distanced from those you once saw most days of the week. This is completely normal for the strengths of relationships to be tested during significant life changes. However, if this has left you feeling neglected or lonely, you might like to speak to a psychologist about unpacking your thoughts and building your resilience. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>\u003Cem>\u003Cstrong>Cognitive  signs of unmanageable stress: \u003C/strong>\u003C/em>\u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e8a57753_6b4e_01b1_ad21_f7d1dd1b9a24\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Unable to make decisions easily\u003C/strong> – our focus narrows when we become stressed and with high and unrelenting stress our emotional brain begins firing and overrides our thinking brain. These factors significantly impact our ability to think flexibly and easily, and effectively make decisions. \u003C/li>\n  \u003Cli>\u003Cstrong>Unable to concentrate\u003C/strong> – When we feel stressed, we often become hypervigilant, scanning the environment (both external and internal) for threat. This, along with the part of our brain that is running the show with unmanageable stress (as above) can significantly impact our cognitive resources and ability to concentrate. \u003C/li>\n  \u003Cli>\u003Cstrong>Negative thinking patterns\u003C/strong> – Our emotions also impact our thoughts. When managing high stress or worry, you’re more likely to notice thoughts like “What if”, thinking up worst-case scenarios and jumping to conclusions, and underestimating your ability to cope. These thinking patterns then form part of a negative cycle that maintains and exacerbates unhelpful stress. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>\u003Cem>\u003Cstrong>Physical and behavioural signs of unmanageable stress: \u003C/strong>\u003C/em>\u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e077f06d_40dc_01c4_b9d2_99f68f58a67e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Frequent sickness\u003C/strong> – stress may reduce your immunity and make you more susceptible to infections and bugs. If you’re getting sick more frequently, it may be worth speaking to your GP for a check-up and to consider the possible impact of stress.\u003C/li>\n  \u003Cli>\u003Cstrong>Shifts in behaviour\u003C/strong> – with disruptions to daily structure, study routines and learning methods it is natural to feel increased frustration and concern. However, significant shifts in behaviour, like sleeping in past midday each day, could be indicators that you’re struggling more than usual and mean it is time to prioritise your mental wellbeing.\u003C/li>\n  \u003Cli>\u003Cstrong>Emotional outbursts\u003C/strong> – uncertainties about final exams, ATARs and future study were enough to rattle you before the COVID-19 pandemic but in 2020 the added concern about the uncertain future could bring about emotional outbursts. \u003C/li>\n  \u003Cli>\u003Cstrong>Decreased energy\u003C/strong> – a lack of energy can be caused by prolonged stress. \u003C/li>\n  \u003Cli>\u003Cstrong>Sleeping and eating habits\u003C/strong> – stress can negatively impact your sleep and even impact your eating habits. If you’re noticing this in yourself or a mate, reach out for support. \u003C/li>\n  \u003Cli>\u003Cstrong>Illnesses and aches\u003C/strong> – as previously mentioned, stress can lead to physical illness. So, prolonged anxiety that are causing you shortness of breath, headaches, feeling physically unwell, sore eyes, muscle aches or heart palpitations be a sign that your worry is unhelpful for your mental wellbeing. \u003C/li>\n  \u003Cli>\u003Cstrong>Change in sex drive\u003C/strong> – stress can have an impact where we might least expect it and our desire for sex, or lack of enjoyment from sex are included. \u003C/li>\n  \u003Cli>\u003Cstrong>Physical changes\u003C/strong> – sometimes stress leads to changes such as grinding your teeth unknowingly, ache or biting your nails \u003C/li>\n  \u003Cli>\u003Cstrong>Avoidance \u003C/strong>– stress can interrupt our lives so much that we might avoid loved ones and friends. When we start to feel overwhelmed or down we might feel the urge to withdraw and spend more time on our own. This can be a downward spiral and lead to further low mood and feelings of isolation. \u003C/li>\n  \u003Cli>\u003Cstrong>Substance use and/or abuse\u003C/strong> – we all know that using alcohol, smoking or other substances as coping mechanisms for stress and strain is unhealthy. However, when you’re young it might be difficult to know where to draw the line. This is why \u003Ca href=\"https://www.mymirror.com.au/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">My Mirror\u003C/a> has partnered with the \u003Ca href=\"https://drinkwise.org.au/our-work/you-got-this-supporting-2020-school-leavers/#\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">DrinkWise ‘You Got This’ campaign\u003C/a>, to support young Aussies through life’s big changes in a healthy way. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Why looking out for your mates is so important \u003C/h2>\n\u003Cp>The \u003Ca href=\"https://drinkwise.org.au/our-work/you-got-this-supporting-2020-school-leavers/#\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">national study\u003C/a> undertaken for DrinkWise in October 2020, revealed some statistics that suggest the importance of checking-in with your own mental health and looking out for the mental health of your mates and loved ones, helping them reach out for support if need be. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>The survey revealed: \u003C/strong>\u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>30% would not be comfortable accessing support services for themselves \u003C/li>\n  \u003Cli>54% feel comfortable reaching out for support services for a friend \u003C/li>\n  \u003Cli>Only 4% have accessed professional support services when feeling anxious or stressed and just 15% have reached out to a counsellor or youth worker \u003C/li>\n\u003C/ul>\n\u003Cp>At this time in your lives, looking out for changes in your own emotions, thoughts and behaviours – and those of your mates – is vital. You and your friends may be experiencing so many significant changes and developing this awareness can help you address and process any concerns about this period in your lives. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Set achievable relaxation goals that make a difference\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n8e68a68d_d47d_01bb_7336_48a564431d1b\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>I know we all know this but we’ll say it anyway: \u003Cem>\u003Cstrong>getting enough sleep and exercising\u003C/strong>\u003C/em> are some of the most effective ways to manage your body’s stress response, and manage your emotional and physical wellbeing. \u003C/p>\n\u003Cp>During your HSC year, in particular, your final examinations, commitment to your studies may have taken away from your sleep and exercise regimes a little. With study schedules and examinations now completed, this is the time to shift your priorities to self-care. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Challenge yourself to go to bed 30 minutes earlier\u003C/strong>\u003C/em> than usual for the next week and if you meet this challenge see whether you can keep it up for longer. You might like to even listen to a mediation as you fall asleep.\u003C/p>\n\u003Cp>In addition, \u003Cem>\u003Cstrong>challenge yourself to get moving\u003C/strong>\u003C/em> a little bit more. For some of you, the combination of COVID-19 restrictions and your HSC study schedules may have meant you put exercise on the back burner. If you find you’ve now got more time on your hands, what better way to use it than to engage in some self-care and get moving. Start with a goal of taking a walk for 30 minutes 3-4 times and week and increase your goals from there.\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Looking for other helpful daily practices to manage stress? \u003C/strong>\u003C/em>Our Chief Psychologist, Kate Blundell, has you covered in this article, where she guides you through how to use relaxed breathing, progressive muscle relaxation, visualisation, dive reflex and yoga to reduce your daily stress.\u003C/p>\n\u003Cp>Remember, that stress management techniques aren’t 'one size fits all'. You may have to try a few different things to find the right fit for you. We’d also recommend scheduling a relaxation exercise into your daily schedule, using apps as a guide such as \u003Ca href=\"https://www.headspace.com/headspace-meditation-app\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Headspace \u003C/a>or \u003Ca href=\"https://www.calm.com/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Calm\u003C/a>.\u003C/p>\n\u003Cp>If you need something more concrete and physical, \u003Cem>\u003Cstrong>yoga and ti chi\u003C/strong>\u003C/em> have been well established to decrease stress and improve relaxation. These exercises get the body moving and also involve breath work to help you to regulate and slow down your breathing. Scheduling a regular class (online or in-person) into your schedule or just using an app for a quick five-minute yoga break at home is an effective way to keep you on track with your relaxation practice. We recommend a gentle yoga practice such as Yin, to get the most relaxation out of your stretching and movement.\u003C/p>\n\u003Cp>Whatever relaxation exercise floats your boat, we recommend practicing! The more you try these things, the more automatically and effectively they are able to be used in the face of stress. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Final thought \u003C/h2>\n\u003Cp>The following saying holds so much value when it comes to noticing the signs of stress and addressing them early: “If you listen to your body when it whispers, you won’t have to hear it scream”. \u003C/p>\n\u003Cp>Listen for these whispers; listen to develop an awareness of the emotional, cognitive and physical and behavioural signs of unmanageable stress we outlined earlier in this article. \u003C/p>\n\u003Cp>If you do recognise changes in yourself or a mate, it is a good chance to use your agency to prioritise self-compassion and self-care, and make some small changes that could positively impact your mental wellbeing. \u003C/p>\n\u003Cp>If your stress levels are having an impact on your life and causing you emotional and physical troubles, speak to your loved ones and/or a GP about getting assessed for a \u003Ca href=\"/education/reduce-the-cost-of-your-psychology-sessions-with-a-mental-health-care-plan\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Mental Health Care Plan\u003C/a>. The same goes if you notice this occurring for a friend. A Mental Health Care Plan can help Medicare cardholders access subsidised or free psychology treatment.\u003C/p>\n\u003Cp>When you're ready to \u003Ca href=\"/online-psychologists/stress\" title=\"psychologists for stress\">book a session with a psychologist\u003C/a> and start building your emotional wellbeing and resilience, browse our team of experienced \u003Ca href=\"/find-a-psychologist\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">My Mirror online psychologists\u003C/a>. We have online a wide range of psychologists available up to 21 hours every day who can offer you support from anywhere in Australia - from the comfort of your own home and device.\u003C/p>\n\u003Cp>You can \u003Ca href=\"/faqs\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">use a pseudonym\u003C/a> (or nickname) for your online sessions if you'd prefer to remain anonymous.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":2203},"How to tell if school leavers are struggling with stress?  | My Mirror",{"type":121,"name":160,"value":2205},"How can we distinguish between a normal amount of stress and unhelpful stress that suggests you, or a mate, is really struggling?",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2209},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2213},[2214],{"name":2215,"description":183,"type":654,"size":2216,"url":2217,"width":1726,"height":2218,"renditions":2219},"graduation-diagram.jpg",92314,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/6e444083-1f9a-48e7-930f-2aa11e2116cd/graduation-diagram.jpg",525,{},{"type":121,"name":191,"value":192},{"system":2222,"elements":2228},{"id":2223,"name":2224,"codename":2225,"language":109,"type":110,"collection":109,"sitemap_locations":2226,"last_modified":2227,"workflow":109,"workflow_step":113},"96c08f43-befe-4524-ae39-fe8c89a65c43","Ease your way out of lockdown","ease_your_way_out_of_lockdown",[],"2020-10-26T12:51:38.6897472Z",{"content_type":2229,"title":2231,"slug":2233,"publish_date":2235,"author":2237,"category":2239,"read_time":2241,"summary":2242,"content":2244,"meta__meta_title":2261,"meta__meta_description":2263,"meta__meta_keywords":2265,"meta__canonical":2266,"meta__indexing":2267,"meta__og_title":2269,"meta__og_description":2270,"meta__og_image":2271,"meta__service_type":2280},{"type":116,"name":117,"value":2230},[119],{"type":121,"name":122,"value":2232},"Psychologist’s 10 ways to reduce anxiety as Victorians emerge from lockdown",{"type":124,"name":125,"value":2234},"psychologist-s-10-ways-to-reduce-anxiety-as-victorians-emerge-from-lockdown",{"type":128,"name":129,"value":2236,"display_timezone":183},"2020-10-26T00:00:00Z",{"type":116,"name":133,"value":2238},[135],{"type":116,"name":137,"value":2240},[489,1634],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2243},"Are you from Melbourne or greater Victoria and feel anxious about the easing of restrictions? Our Chief Psychologists has some very helpful tips about how to engage in self-care as you ease your way back into the new world of post-lockdown life.",{"type":148,"name":149,"images":2245,"links":2246,"modular_content":2247,"value":2260},{},{},[2248,2249,2250,2251,2252,2253,2254,2255,2256,2257,2258,2259],"n2363f6b3_c616_0161_e388_3facae2b3936","n621a27a7_813a_0105_dbfc_e8f3ef6171c2","n55114d79_d023_01cd_a890_3cf5f4a003f4","bf65b609_1679_014e_824a_8a5d148c525e","ff3e5073_df6e_018a_60c8_188e7bc61918","n8033ee2e_e158_0173_6bea_c97248f8c778","d7efcdc4_c87f_012d_49fc_11c047d214a3","n601da1a9_b915_01d9_2504_dda9b679d70a","d8086dfe_a6b0_011a_08b1_7914363ff666","n9c5bd18e_0417_01b5_2dd2_72b1c5ff192d","n55d4902f_111a_0115_1084_0abe90b1e936","n0f5802e1_389f_01cb_3e1b_1096ce72435f","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2363f6b3_c616_0161_e388_3facae2b3936\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>If you’re a Victorian, or a Melbournite, slowly emerging from strict lockdown measures you’re likely to be keen to stretch your legs, so to speak. \u003C/p>\n\u003Cp>Deferred and long-awaited plans to relive those #lastnormalphoto experiences are likely to be on the forefront of your mind as you ease your way back into the public sphere. \u003C/p>\n\u003Cp>Rediscovering ‘normal’ by having more contact with friends and family (in the flesh!) or leaving the house at night will be achievable again now that gradual easing of restrictions has begun. \u003C/p>\n\u003Cp>My Mirror’s Chief Psychologist, Kate Blundell says, even if it is at a physical distance and with a mask on, being able to appreciate sights, sounds and smells other than those found in your homes will begin to fulfil the yearning for a sense of normalcy. \u003C/p>\n\u003Cp>“It’s like returning from a long trip and driving back into your hometown, going to your favourite coffee shop again or sitting in your favourite park,” explains Blundell. \u003C/p>\n\u003Cp>“For most of us, re-experiencing familiar surroundings and experiences that we’ve been away from for a while provides an opportunity to see usual surroundings with new eyes, noticing and taking in more. This provides an opportunity to be acknowledge and be grateful for something we might have taken for granted on the daily or just not taken the time to pause and mindfully enjoy.” \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>Re-emergence may not be easy and that’s okay \u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n621a27a7_813a_0105_dbfc_e8f3ef6171c2\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>The lockdown in Victoria brought abrupt changes. Routines were interrupted. Work and home environments were altered considerably, and boundaries crossed. Organic and physical connections with loved ones and support networks were restricted. \u003C/p>\n\u003Cp>If you’re a Victorian, you’ll likely agree that it has taken considerable emotional energy to find effective ways of adjusting and coping with these changes. \u003C/p>\n\u003Cp>Isolation has also encouraged a slower, possibly more reflective and restorative life. If you experience anxiety, this was likely time with less triggers. \u003C/p>\n\u003Cp>“Being cocooned at home might feel suffocating at times for some; however, for many, and particularly those who struggle with anxiety, there may be a sense of safety and calm that comes with reducing our need to step out of our comfort zone.” \u003C/p>\n\u003Cp>Leaving your ‘safe haven’ may present unmanageable uncertainty and obvious risks, which may prompt a variety of feelings. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>What you might be feeling as restrictions ease\u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n55114d79_d023_01cd_a890_3cf5f4a003f4\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>As we’ve heard probably too many times now, these are ‘unprecedented’ times. However, what probably hasn’t been acknowledged enough is that Victorians are likely feeling a gamut of ‘unprecedented’ emotions as they emerge from lockdown. \u003C/p>\n\u003Cp>Let us assure you, all of these emotions are normal in the context of the wrecking ball that has been COVID-19. \u003C/p>\n\u003Cp>Blundell says as soon as we create a new normal and we begin to adjust, our comfort zone changes. \u003C/p>\n\u003Cp>“Getting out of lockdown might also then be quite jarring and possibly even quite overwhelming and anxiety-provoking, not just for those with anxiety or other mental health concerns.” \u003C/p>\n\u003Cp>Blundell also explains that with the slow lifting of lockdown restrictions, we’re going to be more stimulated and our routines will change again. \u003C/p>\n\u003Cp>“So, any adjustment period and stepping out of our comfort zone can be tough even if it’s an adjustment or change we really want,” she says. \u003C/p>\n\u003Cp>“Change for anyone results in many emotional experiences such as worry, stress, anxiety, frustration and irritability to name a few. It’s also possible that we might not feel as excited and positive as we had expected once change comes and this contrast in our expectations and reality can also be challenging.” \u003C/p>\n\u003Cp>While relief and excitement are definitely on this list of emotions, a lot of you are probably also feeling unease for a variety of reasons: \u003C/p>\n\u003Cul>\n  \u003Cli>You might feel conflicted about wanting to get out of the house more but also wanting to stay in your safe haven. This may be even more difficult for those with children.\u003C/li>\n  \u003Cli>You might feel stressed and unprepared about how to act in public.\u003C/li>\n  \u003Cli>You might feel anxious or fearful of a resurgence of the virus once people begin socialising more.\u003C/li>\n  \u003Cli>You might feel angry, distrustful or powerless about other breaking physical distancing rules or because you feel your state has emerged from lockdown too early (or not early enough).\u003C/li>\n  \u003Cli>You might feel lonely if you don’t have many connections to catch up with post-lockdown.\u003C/li>\n  \u003Cli>You might feel frustrated or unsupported if you have had to work from home and this has been a negative experience, or you have to return to the workplace and you don’t feel comfortable yet. \u003C/li>\n\u003C/ul>\n\u003Cp>So, if you’re feeling anxious about stepping outside of the fortress you call home, and you don’t feel ready to greet the post-stage four lockdown world with open arms, that’s okay. However, a little bit of knowledge might help you process the experience and ease your unease. \u003C/p>\n\u003Cp>Chief Psychologist, Kate Blundell, suggests these 10 ways to help you be kind to yourself and reduce your anxiety as you emerge from lockdown. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>10 ways to reduce anxiety as you ease out of lockdown \u003C/h3>\n\u003Cp>For those of you who have been in isolation for weeks or months, those boasting their best #isolife stories you read on social media may not have reflected your reality. There is no expectation that they ever should have. You likely adjusted to ‘life in iso’ the best you could. \u003C/p>\n\u003Cp>So, as we see the gradual easing of restrictions and opening up of Victoria, it goes without saying that there is no expectation for how or when you ease your way back into the world outside your home. \u003C/p>\n\u003Cp>If you’re feeling even the slightest bit apprehensive or anxious about easing your way out of lockdown, Blundell has compiled some helpful advice about how to maintain, or even help you improve, your mental wellbeing\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>\u003Cstrong>    1. Set your own pace but challenge yourself along the way \u003C/strong>\u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"bf65b609_1679_014e_824a_8a5d148c525e\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When guidelines determine it is safe to have more social flexibility, you should be the one who decides how much you venture out of your home. Following your instincts on this can be one way to reduce feelings of anxiety about entering public areas, even possible COVID-19 hotspots. \u003C/p>\n\u003Cp>Blundell advises we should all make changes at our own pace and not be dictated by keeping up with, or comparing ourselves, to others. \u003C/p>\n\u003Cp>“Just because friends or others you know are doing certain things or going to different places this doesn’t mean you have to,” Blundell points out. \u003C/p>\n\u003Cp>“However, it is also important to be mindful of whether you’re avoiding certain places and/or experiences, or even using continued isolation and withdrawal as a way of coping with the anxiety and fear of easing restrictions or stepping outside of our comfort zone,” she adds.\u003C/p>\n\u003Cp>Blundell encourages Victorians to reflect on the reasons for avoiding places and experiences they previously enjoyed. \u003C/p>\n\u003Cp>“A trick here is to notice when you’re feeling reluctant to do something and ask yourself a simple question: What is motivating me not to do this?  If the reason is feeling worried above and beyond what you think is realistic and helpful then this is a good sign you should try to push yourself to get into your stretch zone a little bit more.” \u003C/p>\n\u003Cp>When the time comes to catch up with friends, if you feel like it is too much too soon, you can always retreat back into the sanctuary that is home or engage in activities where physical distancing is guaranteed. \u003C/p>\n\u003Cp>You’re also allowed to say ‘no’ to events or catch-ups, particularly if you’re keen on maintaining a balance of activities inside and outside the home. \u003C/p>\n\u003Cp>On the contrary, there are benefits to challenge yourself in small ways, to pursue some of your much love pre-lockdown activities. \u003C/p>\n\u003Cp>“Try making small, gradual changes and remember that getting out of your comfort zone is always a little uncomfortable.”  \u003C/p>\n\u003Cp>If you’re a parent your kids are probably already chomping at the bit to explore the outdoors more. Wanting to see them interact with a few friends in open spaces, or get back into some of their favourite outdoor exercise may be enough of a challenge for you. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>\u003Cstrong>    2. If it all feels too much \u003C/strong>\u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ff3e5073_df6e_018a_60c8_188e7bc61918\">\u003C/object>\n\u003Cp>If you approached lockdown as a time of solitude and quiet to disengage with technology and your busy life, returning to the public may be somewhat of an assault on your senses. \u003C/p>\n\u003Cp>Also, if you experienced feelings of anxiety prior to COVID-19, the chances are that the re-emergence from lockdown may trigger some anxious thoughts. This is completely normal and may even be experienced by individuals who never previously felt anxious about being in social or public settings. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>If you feel this way, try these tips to ease your way into public life: \u003C/strong>\u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Pop on your headphones\u003C/strong> – this may help to prevent sensory overload when you’re out and about. Listen to music, a podcast, an audiobook or call a loved one to help defuse the noise.\u003C/li>\n  \u003Cli>\u003Cstrong>Spend time in open spaces\u003C/strong> – take a book to your local park or an open space that allows you to avoid groups of people and a lot of noise.\u003C/li>\n  \u003Cli>\u003Cstrong>Catch up with small groups\u003C/strong> – while the guidelines will determine how many people will be able to gather in outdoor areas anyway, catching up with friends or loved ones in small groups can be another way to reduce your exposure to a lot of noise.\u003C/li>\n  \u003Cli>\u003Cstrong>Choose the quiet times to do your shopping\u003C/strong> – knowing that you need to leave the home to restock the fridge and pantry can be a daunting thought that may trigger anxiety. Try to work out when your local supermarket is the quietest and choose this time to shop.\u003C/li>\n  \u003Cli>\u003Cstrong>Acknowledge the anxiety and remind yourself you are safe\u003C/strong> – our thoughts are very powerful and so are our feelings. Try acknowledging and reminding yourself that some level of anxiety is normal and okay and allow yourself to feel it. Doing this rather than trying to escape the feeling is often much more effective and teaches us that even when we’re feeling worried, we can cope.\u003C/li>\n  \u003Cli>\u003Cstrong>Try some relaxed breathing\u003C/strong> – Blundell says “relaxed breathing activates our parasympathetic nervous system which tells us we’re safe and we can relax and so reduces some of the physical symptoms of anxiety or stress.”. Try breathing in for the count of 4, holding the breath for 4 and then exhaling for the count of 4 for a few minutes to allow your body to naturally calm. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>     3. \u003Cstrong>Keep in touch with guidelines \u003C/strong>\u003C/h4>\n\u003Cp>While we do not endorse exposing yourself to news for hours on end or even every day, it can be a good idea to stay up to date with your state’s restrictions and guidelines. \u003C/p>\n\u003Cp>We suggest this because being informed can be another way to reduce uncertainties and reduce your anxiety. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>    4. Take advantage of allowed activities \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n8033ee2e_e158_0173_6bea_c97248f8c778\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>According to the AIA’s \u003Ca href=\"http://www.aia.com.au/content/dam/au/en/docs/reports/aia-vitality-wellbeing-index.pdf \" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">\u003Cem>Vitality – Wellbeing Index\u003C/em>\u003C/a>*, released May 2020, individuals who do more exercise have lower risks of depression. Interestingly, the report found that individuals who achieve 10,000 or more steps each day were found to have had 50% of the depression rate of those who take 2,000 steps or fewer. \u003C/p>\n\u003Cp>Seeing as heading outside your home for exercise is allowed under Victoria’s restrictions, this is a great way to prioritise your mental wellbeing and reduce feelings of anxiety and depression. \u003C/p>\n\u003Cp>“Use your exercise time as a chance to get some social contact and go for a walk in the sun with a friend or loved one or, just get out and about around others (while keeping a safe distance of course),” Blundell suggests. \u003C/p>\n\u003Cp>Ensuring you focus on getting 7-8 hours of sleep a night and eating well are other well-known ways to maintain, and improve, your mental wellbeing. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>    5. Engage with meaning \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d7efcdc4_c87f_012d_49fc_11c047d214a3\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Whatever experiences you choose to participate in as restrictions ease, choose to engage with meaning. Owning your choices and making them right for you can be a powerful way to reduce any anxious thoughts about leaving your home. \u003C/p>\n\u003Cp>You’ve likely had some time in lockdown to assess your values and priorities, and let this guide your decisions after lockdown. Participate in activities that will bring you joy and allow you to feel gratitude. During a time when so much is being dictated for us, taking charge of your choices will likely have a positive impact on your anxiety levels and feelings of self-worth. \u003C/p>\n\u003Cp>If you’ve realised that you’d prefer not to catch up with your mates at a loud footy match (when this is allowed again) and instead would like to get together for a long bush walk or bike ride, then so be it. Own your decisions and find friends who are aligned with your interests. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>    6. Reduce expectations to reduce anxiety  \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n601da1a9_b915_01d9_2504_dda9b679d70a\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Life after a few weeks or months in your own (or family’s or friends’) company it is normal to feel apprehensive or uncomfortable about connecting with others face-to-face. \u003C/p>\n\u003Cp>Go easy on yourself during this process. Lower your expectations in an attempt to reduce any anxious feelings about socialising or bumping into acquaintances in public. \u003C/p>\n\u003Cp>Even if your first get-togethers are a little awkward, know that making these connections are positive for a balanced life and having realistic expectations for ourselves and others is very important. \u003C/p>\n\u003Cp>“If you approach a catch-up feeling anxious and nervous, you may be more likely to be quite hypervigilant, and too focused on whether you’re going to say or do the right thing,” Blundell points out. \u003C/p>\n\u003Cp>In this case, it is likely that you might focus too much on any part of your interactions with others that you perceived to be negative. Blundell says that unfortunately this can actually create a sense of awkwardness and make it harder to be present in our interactions. \u003C/p>\n\u003Cp>“Try being mindful and present, and focus on noticing and being curious about the person you’re interacting with to get the most out of these catch-ups. And, don’t forget, others are likely feeling the same way, so to be kind to yourself and others and remember to have a laugh.\u003C/p>\n\u003Cp>By reminding yourself that your family and friends may be feeling the same way as you, you can lower the expectations you have on yourself, and try to focus on the joy of catching up with loved ones. \u003C/p>\n\u003Cp>If you have young children, you’ve probably been fielding questions about why they haven’t seen their friends lately. While we know socialising for children is crucial for their development, you are allowed to feel apprehensive about organising play dates and catch ups for your kids too. \u003C/p>\n\u003Cp>If you’re feeling this way, chances are so are the parents of your child’s friends. Have the discussion about what you’re both comfortable with, and potentially limit the length or conditions of these interactions. Established distancing rules may continue to dictate some of these guidelines anyway. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>     7. Ease your way back into the workspace \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d8086dfe_a6b0_011a_08b1_7914363ff666\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Not many of us have as much control over our work lives as we do our personal lives. However, we still have the right to discuss any anxieties or concerns we have about returning to the office or face-to-face workspace (when the time comes) after having worked from home. \u003C/p>\n\u003Cp>After all, COVID-19 forced so many of us out of our workplaces and into a home working environment. There should be scope for flexibility when returning to your regular work environment, such as:\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Start a discussion\u003C/strong> – If you feel like you have benefited from working from home (or your family has), or you would like to ease your way back into the workplace, this is actually the perfect time to have a chat with your manager or boss.\u003C/li>\n  \u003Cli>\u003Cstrong>Maintain beneficial practices\u003C/strong> – If you found working from home gave you an opportunity to find more balance (and potentially more productivity), try to find a way to achieve this when you return to the office. This may help ease anxieties you may have about returning to the office. If in lockdown you started each day with a mindfulness activity, try to continue this in the office at lunchtime.\u003C/li>\n  \u003Cli>\u003Cstrong>Enquire about your employer's or company's mental health support program\u003C/strong> – many companies have what is called an ‘Employee Assistance Program’ (an EAP) designed to support and maintain their employees’ mental health. If you’re feeling anxious about returning to the office, ask your HR manager about getting support from a registered psychologist through your \u003Ca href=\"/organisations\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">company’s EAP program\u003C/a>. Alternatively, \u003Ca href=\"https://www.mymirror.com.au/find-a-psychologist\">reach out to an online psychologist\u003C/a> like My Mirror who can provide video conferencing psychology sessions to give you the flexibility to debrief about your concerns outside of the workplace – in the comfort of your own home.\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>     8. Accept what you can’t control and focus on the present \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n9c5bd18e_0417_01b5_2dd2_72b1c5ff192d\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There are many factors in life out of our control, from the weather to being able to control the opinions of others. \u003C/p>\n\u003Cp>In the present environment, many of these factors are ‘COVID-19 pandemic’ related. For instance, the release of a vaccine is out of our control. \u003C/p>\n\u003Cp>Blundell says that if we’re constantly fighting against the things outside of our control, we can begin to feel pretty exhausted and this can increase our sense of powerlessness, anxiety and a host of other negative experiences. This is unhelpful when easing your way out of the security of your homes and back into public life. \u003C/p>\n\u003Cp>Instead of worrying about factors out of your control, Blundell recommends trying to notice the things within your control, and focus on the small steps and changes you can make to cope. This may include focusing on how you spend your time, and who with, when you tune in to the news and when you give yourself a break from certain aspects of your life. \u003C/p>\n\u003Cp>“When something is worrying you, ask yourself, ‘Is this something I can change or do something about?’. If the answer is yes, take action. If the answer is no, try letting go of the worry.” suggests Blundell. \u003C/p>\n\u003Cp>“A simple exercise for this is to acknowledge and label the worry while taking a step back from it. Some dialogue for this is, ‘Ah, there’s the worry about ….’. Acknowledge it can’t be changed and then redirect your attention to the present moment. You can do this by focusing on each of your five senses and asking yourself, ‘What can I see, hear, touch, smell and taste?’. This is an easy way to come back into the present moment,” explains Blundell. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>     9. Keep a record of your wins \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n55d4902f_111a_0115_1084_0abe90b1e936\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Life is full of ups and downs, especially in this new COVID-19 era. \u003C/p>\n\u003Cp>The trying moments and uncertainties – and there may be a few – during the gradual easing of lockdown restrictions may trigger your anxiety about returning to life beyond your front door. \u003C/p>\n\u003Cp>Maybe you’re feeling anxious about returning to the workplace in the near future? Maybe you’re concerned that others will become complacent about physical distancing as case numbers continue to decline? Or maybe you’re finding it frustrating to be out of your home but not being able to catch up with your friends at your favourite café? \u003C/p>\n\u003Cp>One way to combat the more challenging and anxious times is to take some time out to record the wins. Grab a journal (or even voice recording app on your phone) and engage in this positive way of processing the highlights of each day, week or even month when emerging from lockdown. \u003C/p>\n\u003Cp>For example, if you go for a bush walk, record a description of how your senses were brought to life by the nature around you. Thinking about how your senses are evoked is an achievable mindfulness activity that can help you truly benefit from your time outside your home. \u003C/p>\n\u003Cp>Finding moments of each day that we feel grateful for is a powerful way to offset our anxious thoughts and reset your perspective. If it is not writing, then maybe another form of creative expression will provide a platform to record your wins. \u003C/p>\n\u003Cp>If you’re looking for a more in-depth way to assess your values and practice gratitude you might like to check out online courses like seven-time world champion surfer Layne Beachley’s new personal development course, ‘Own Your Truth’ through her \u003Ca href=\"https://awakeacademy.com.au/\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Awake Academy\u003C/a>.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>    10. Share your concerns with your trusted tribe \u003C/h4>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0f5802e1_389f_01cb_3e1b_1096ce72435f\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There are proven benefits of sharing your thoughts and concerns. \u003C/p>\n\u003Cp>Allow yourself the time to build, and reach out to, a tribe of loved ones who you connect with positively and share your thoughts with them.\u003C/p>\n\u003Cp>If this seems too challenging at first, start the process by writing or expressing yourself and your concerns in other ways. Even if you’re not sharing with others, there is proven benefit to getting things out! \u003C/p>\n\u003Cp>If you’d rather not open up to those close to you, try reaching out to a professional for some guidance. Online therapists, such as the \u003Ca href=\"/find-a-psychologist\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">experienced and registered psychologists\u003C/a> in the My Mirror team, can help you offload your concerns and build your emotional resilience from your own home, and on your own schedule. \u003C/p>\n\u003Cp>\u003Ca href=\"/find-a-psychologist\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">My Mirror psychologists\u003C/a> are available up to 21 hours a day, to ensure there’s someone to speak to you when you need it.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Will your feelings of anxiety pass? \u003C/h3>\n\u003Cp>Humans are very resilient and with time, much of the unease we feel about uncertain change, in this case emerging from lockdown and about the ongoing risk of COVID-19, will diminish. \u003C/p>\n\u003Cp>“There is no one size fits all when it comes to your psychological reactions and that is okay,” Blundell points out. \u003C/p>\n\u003Cp>“It’s likely to take all of us some time to re-adjust and asking how long this should take is like asking, how long is a piece of string. The best thing we can all do is check-in with ourselves regularly and if you notice that you’re still not feeling yourself or a sense of unease and difficulty about adjusting is lingering, then it’s okay to ask for some further support. Try to remember that we’re all normal people coping with very abnormal and challenging times.” \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cstrong>References: \u003C/strong>\u003C/p>\n\u003Cp>*AIA, ‘Vitality – Wellbeing Index’, May 2020, \u003Ca href=\"http://www.aia.com.au/content/dam/au/en/docs/reports/aia-vitality-wellbeing-index.pdf\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">http://www.aia.com.au/content/dam/au/en/docs/reports/aia-vitality-wellbeing-index.pdf\u003C/a>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":2262},"How To Ease Anxiety as we Emerge from Lockdown | My Mirror",{"type":121,"name":160,"value":2264},"Our chief psychologist shares her 10 tips about how to engage in self-care as you ease your way back into the new world of post-lockdown life.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2268},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2272},[2273],{"name":2274,"description":2224,"type":654,"size":2275,"url":2276,"width":2277,"height":2278,"renditions":2279},"edu-lauton-TyQ-0lPp6e4-unsplash.jpg",5876672,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/0041c589-64b9-4f32-9062-b2ed3903858d/edu-lauton-TyQ-0lPp6e4-unsplash.jpg",8073,5490,{},{"type":121,"name":191,"value":192},{"system":2282,"elements":2288},{"id":2283,"name":2284,"codename":2285,"language":109,"type":110,"collection":109,"sitemap_locations":2286,"last_modified":2287,"workflow":109,"workflow_step":113},"13d66819-faf9-46b8-9734-365915fd2cb9","8 reasons why online therapy can help fight Australia’s mental health crisis","online_therapy__answer_to_australia_s_mental_healt",[],"2021-11-01T06:23:05.0231832Z",{"content_type":2289,"title":2291,"slug":2293,"publish_date":2295,"author":2297,"category":2299,"read_time":2301,"summary":2302,"content":2304,"meta__meta_title":2315,"meta__meta_description":2317,"meta__meta_keywords":2319,"meta__canonical":2320,"meta__indexing":2321,"meta__og_title":2323,"meta__og_description":2324,"meta__og_image":2325,"meta__service_type":2327},{"type":116,"name":117,"value":2290},[119],{"type":121,"name":122,"value":2292},"8 reasons why online therapy can help fight Australia’s mental health crisis ",{"type":124,"name":125,"value":2294},"8-reasons-why-online-therapy-can-help-fight-australia-s-mental-health-crisis",{"type":128,"name":129,"value":2296,"display_timezone":183},"2020-10-19T00:00:00Z",{"type":116,"name":133,"value":2298},[135],{"type":116,"name":137,"value":2300},[280,489],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2303},"There is no doubt that Australia’s 2019/20 natural disasters and COVID-19's abrupt entry into our lives have led to increased levels of stress, anxiety and depression and worsened our country’s already alarming mental health figures. Could online therapy be the answer to our nation's mental health crisis?",{"type":148,"name":149,"images":2305,"links":2306,"modular_content":2307,"value":2314},{},{},[2308,2309,2310,2311,2312,2313],"n69ae2006_a787_011d_d346_d7fa9a8d3227","n45ed549d_2109_01a2_0aca_2fc34cf2f98a","n1c697181_eca1_019e_7df1_83a7b8e35db1","n38553bd3_64de_01ce_1230_2237357af48c","n9d4caedc_dff7_01ce_19cc_0acac4ee87f4","n65b1403c_634b_01ee_c486_716362418c6f","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n69ae2006_a787_011d_d346_d7fa9a8d3227\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There is no doubt that Australia’s 2019/20 natural disasters and COVID-19's abrupt entry into our lives have led to increased levels of stress, anxiety and depression and worsened our country’s already alarming mental health figures.  \u003C/p>\n\u003Cp>Recently, \u003Ca href=\"https://www.mja.com.au/journal/2020/mental-health-people-australia-first-month-covid-19-restrictions-national-survey [Preprint, 10 June 2020]\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">a national survey\u003C/a> published on the Medical Journal of Australia website***,  surveying the mental health of Australians during the first month of COVID-19 restrictions between 3rd April – 2nd May this year, found “clinically-significant depressive and generalised anxiety symptoms, thoughts of being better off dead or of self-harm, and irritability were at least double those in non-COVID affected populations”.  \u003C/p>\n\u003Cp>However, the impacts of life-changing events like COVID-19 are just the tip of the iceberg highlighting Australia’s existing mental health crisis. \u003C/p>\n\u003Cp>For instance, \u003Cem>\u003Cstrong>during the 2017-2018 period, the Australian Bureau of Statistics (ABS) reported\u003C/strong>\u003C/em>: \u003C/p>\n\u003Cul>\n  \u003Cli>\"\u003Ca href=\"https://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.001  \" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">\u003Cstrong>one in five (20.1%) or 4.8 million Australians\u003C/strong>\u003C/a> had a mental or behavioural condition\"*\u003C/li>\n  \u003Cli>\"\u003Ca href=\"https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">\u003Cstrong>around one in eight (13.0% or 2.4 million) Australians\u003C/strong>\u003C/a> aged 18 years and over experienced high or very high levels of psychological distress.\"**, and\u003C/li>\n  \u003Cli>\"\u003Ca href=\"https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">\u003Cstrong>three in five adults (60.8%) in Australia\u003C/strong>\u003C/a> experienced a low level of psychological distress.\"**\u003C/li>\n\u003C/ul>\n\u003Cp>Concerningly, these figures suggest that in 2017-2018 - well before COVID-19 – the majority of Australians were experiencing some level of psychological distress.\u003C/p>\n\u003Ch2>Barriers to seeking help \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n45ed549d_2109_01a2_0aca_2fc34cf2f98a\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Distressingly, Australians face numerous barriers and stigmas preventing easy and timely access to psychological support when and where they want to reach out. For many, these factors act as deterrents, meaning many Australians may not reach out for mental health support when they need it – or at all.\u003C/p>\n\u003Cp>\u003Cem>Some of the barriers and stigma come from: \u003C/em>\u003C/p>\n\u003Ch3>\u003Cstrong>Limited access to face-to-face psychologists close by\u003C/strong>\u003C/h3>\n\u003Cp>Not only has COVID-19 limited our access to face-to-face psychologists, but many Australians living in rural or remote areas also find it difficult to find a suitable psychologist in their town or close by.\u003C/p>\n\u003Ch3>\u003Cstrong>Waiting times to access psychology services\u003C/strong>\u003C/h3>\n\u003Cp> The high demand for psychology in our country means that Australians often have to wait weeks to speak to a psychologist. In addition, for time-poor Australians and those with a lack of flexibility within their work and/or family lives, the traditional ‘9am-5pm’ (or similar) hours offered by face-to-face psychologists may not be conducive to reaching out.\u003C/p>\n\u003Ch3>\u003Cstrong>Cost of psychology sessions \u003C/strong>\u003C/h3>\n\u003Cp>There is a stigma about psychology being expensive and for anyone experiencing financial hardship, in particular, those who have been made financially vulnerable due to natural disasters, job loss or any other significant life change this can be a deterrent for seeking help.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What’s the solution? \u003C/h2>\n\u003Cp>We are in the midst of a mental health crisis and more accessible and flexible digital services to provide online therapy are a significant part of the solution to help support and improve our nation’s psychological health. \u003C/p>\n\u003Cp>This includes those who consider themselves well (and want to maintain their psychological wellbeing), to those suffering from mild, moderate and severe mental health concerns. \u003C/p>\n\u003Cp>Digital services (online therapy) are vital now more than ever due to enforced COVID-19 distancing and lockdown measures impact on limiting our access to social and personal support networks of friends and family who previously helped us adapt in challenging situations or in a crisis and changing our access to professional help and services. \u003C/p>\n\u003Cp>Kate Blundell, Chief Psychologist of My Mirror says, “My Mirror was conceived and built by real Australians and healthcare professionals who recognise that the world is changing rapidly and we need to evolve with it. We have created a unique platform that make the process of connecting with a mental health professional easier than ever. Unlike many bricks and mortar services with extended wait times, our digital platform makes it possible to speak to a registered psychologist in real-time via video conferencing, when you need it most and from the comfort of your own home.” \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What is online therapy? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1c697181_eca1_019e_7df1_83a7b8e35db1\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Online therapy conducted via telehealth or video conferencing platforms, can be very similar to meeting with a psychologist face-to-face. \u003C/p>\n\u003Cp>From your first therapy session to your last, a psychologist providing online treatment should follow the same process (including privacy policies, rules and guidelines) as they would if they were delivering your therapy face-to-face. You can download our eBook on the Benefits of Online Therapy to read more about this. \u003C/p>\n\u003Cp>Online therapy is simply a newer medium that allows psychologists to provide mental health treatments and support from a distance, over the phone or via videoconferencing. \u003C/p>\n\u003Cp>In a world saturated by easy-to-use technology and online services, it is no surprise that online therapy is quickly gaining traction. \u003C/p>\n\u003Cp>This medium of therapy has been a necessity during the current COVID-19 pandemic, helping individuals overcome numerous barriers that may prevent them from seeking help during isolation, lockdown or enforced physical distancing requirements. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What the research tells us about the effectiveness of online therapy  \u003C/h2>\n\u003Cp>Results from international research show that online therapy and face-to-face therapy have comparable levels of effectiveness in many cases.  \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.researchgate.net/publication/287479820_About_the_effectiveness_of_telehealth_procedures_in_psychological_treatments\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">One meta-analysis report\u003C/a>, ‘\u003Cem>About the effectiveness of telehealth procedures in psychological treatments\u003C/em>’^^, published by the International Journal of Clinical and Health Psychology in 2012, revealed that Internet Computer-Based Treatment (ICT) was in some cases more effective than traditional methods for treating “mild to moderate” levels of depression. \u003C/p>\n\u003Cp>This meta-analysis also revealed that online therapy is particularly effective when the client has contact with their therapist, \"for example by phone, e-mail and/or video conference” as opposed to being self-directed working through material. \u003C/p>\n\u003Cp>In addition, this report also found that online psychology programs were most effective at treating a range of psychological problems such as depression, anxiety and specific phobias. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.researchgate.net/publication/8684941_Online_Therapy_Review_of_Relevant_Definitions_Debates_and_Current_Empirical_Support \" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">A review\u003C/a> published in the Journal of Clinical Psychology^ found issues and problems potentially best suited for online therapy include “personal growth and fulfillment; adult children of alcoholics; anxiety disorders, including agoraphobia and social phobias; and body image and shame/guilt issues”. \u003C/p>\n\u003Cp>During this uncertain era, anxiety disorders are likely some of the most common mental health concerns facing Australians. As more of us find the need to talk to a psychologist, online therapy will be there to help complement existing face-to-face services by providing more, and flexible, services that Australia needs. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How similar is online therapy to face-to-face therapy? \u003C/h2>\n\u003Cp>Online therapy uses video conferencing, audio conferencing or your phone to connect you with your psychologist. \u003C/p>\n\u003Cp>One significant advantage of online psychology is that you can meet with your psychologist in your own space at a time that is convenient for you. This means that those who face geographical, time-based or physical barriers, it is just as easy to access support when you need it. \u003C/p>\n\u003Cp>\u003Cem>Other than these two key differences, online psychology and more traditional methods share some important similarities: \u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Registration \u003C/strong>– Your \u003Ca href=\"https://www.mymirror.com.au/find-a-psychologist\" title=\"Find an online psychologist\">online psychologist\u003C/a>, such as My Mirror psychologists, should also be a registered psychologist who works with evidence-based strategies to treat your concerns. Whether it be face-to-face or online, psychologists who provide evidence-based treatments like Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT), are providing treatment proven to be efficacious.\u003C/li>\n  \u003Cli>\u003Cstrong>Ongoing assessment\u003C/strong> – Your psychologist will assess your situation and concerns in your first session and throughout your therapy journey.\u003C/li>\n  \u003Cli>\u003Cstrong>Collaboration \u003C/strong>– Your psychologist will work with you in a collaborative way for you to get what you want out of therapy. You can schedule follow-up sessions with the same psychologist and continue to work collaboratively together to assist you in working towards your goals.\u003C/li>\n  \u003Cli>\u003Cstrong>Skills and strategies building\u003C/strong> – Your psychologist will help you to learn and build skills and strategies to help you cope and increase your resilience.\u003C/li>\n  \u003Cli>\u003Cstrong>Privacy and security\u003C/strong> – All psychologists – offering services either face-to-face or online – are bound by the privacy policies, rules and guidelines of their relevant professional association as well as applicable Australian laws and legislation. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>8 reasons why online therapy might be the answer to Australia’s mental health crisis \u003C/h2>\n\u003Cp>There are significant advantages to meeting with a registered psychologist online. These advantages are designed to overcome barriers that may prevent you or someone you care about, from seeking help. \u003C/p>\n\u003Cp>When Australia can begin to stamp out these hurdles, we can connect more people with the psychological help they need to address their concerns and rebuild their emotional resilience and agency. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Here are just some of the reasons why online psychology services might be the answer to our nation’s mental health crisis.\u003C/strong>\u003C/em>\u003C/p>\n\u003Ch3>\u003Cstrong>   1. Known spaces are comforting \u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n38553bd3_64de_01ce_1230_2237357af48c\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Speaking with your therapist online from home, or a known and private space, can be comforting for many people experiencing distress. \u003C/p>\n\u003Cp>In this familiar setting, you don't have to worry about feeling like a visitor in someone else's space or not having items that may comfort you if your therapy happens to be confronting. \u003C/p>\n\u003Cp>For many, simply being in a known space provides more opportunity to truly relax, and this may promote a more productive session. \u003C/p>\n\u003Cp>The more that Australians become familiar with this benefit of online psychology, the more we’re likely to see people reach out for support sooner, possibly using psychology to build resilience and reduce risk factors helping to prevent some mental health disorders.\u003C/p>\n\u003Cp> \u003C/p>\n\u003Ch3>   \u003Cstrong>2. No geographical barriers or travel time helps you manage competing demands \u003C/strong>\u003C/h3>\n\u003Cp>Online therapy is highly accessible. \u003C/p>\n\u003Cp>It eliminates geographical barriers and the need for travel time, which can make a significant difference for a wide range of people. Those living in isolated areas where access to psychologists is limited and services are irregular, and individuals juggling various challenges or commitments in their daily lives will find online therapy much more convenient. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>  \u003Cstrong> 3. Online therapy offers flexibility\u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n9d4caedc_dff7_01ce_19cc_0acac4ee87f4\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Online therapy may also suit you if you: \u003C/p>\n\u003Cul>\n  \u003Cli>Are time-poor juggling commitments at work, at home with your kids, or even caring for a family member.\u003C/li>\n  \u003Cli>Have a physical condition that makes travel time consuming and/or difficult.\u003C/li>\n  \u003Cli>Find it difficult to leave your home easily, as a new mother might or someone suffering from anxiety perhaps.\u003C/li>\n  \u003Cli>Living in a rural, remote or even regional area, online therapy not only saves time but creates flexibility when choosing a time for your psychology appointments. It also provides access to a professional you might not otherwise have access to. \u003C/li>\n\u003C/ul>\n\u003Cp>The previously mentioned \u003Ca href=\"https://www.mja.com.au/journal/2020/mental-health-people-australia-first-month-covid-19-restrictions-national-survey [Preprint, 10 June 2020]\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">survey\u003C/a>***, published in the Medical Journal of Australia, concluded that in the first month of restrictions since COVID-19 began, “While there appears to be a whole of population increase in psychological symptoms, some groups are especially vulnerable. First, people living in the least resourced communities, including in rural areas, occupying the lowest socioeconomic positions, or who might have been unemployed prior the pandemic.”\u003C/p>\n\u003Cp>Knowing this, online therapy can be used to reach more Australians and give them a long-awaited hand up with their mental health issues. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>   4. Therapy via an online platform can be more affordable \u003C/strong>\u003C/h3>\n\u003Cp>Therapists or services who exclusively offer online treatment – like My Mirror – are usually not paying for a physical therapy space and may, therefore, reduce the cost of their treatment. \u003C/p>\n\u003Cp>This means that with online therapy financial barriers are less likely to act as a preventative to seeking help. In time, this too will help more Australians address their mental health issues, hopefully helping to tackle our nation’s mental health crisis. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>   5. Online therapy is also evidence-based \u003C/strong>\u003C/h3>\n\u003Cp>Psychologists who deliver sessions using video conferencing use evidence-based approaches just as they would when delivering face-to-face sessions. \u003C/p>\n\u003Cp>This knowledge helps to maintain the credibility and effectiveness of online psychology sessions. \u003C/p>\n\u003Cp>\u003Cem>Two of the most common evidence-based treatments include: \u003C/em>\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cstrong>Cognitive Behavioural Therapy (CBT)\u003C/strong> – this takes a practical approach to solving problems, where negative and unhelpful thoughts and  behaviours are identified and you work on adjusting these to be more helpful and realistic. This approach is widely used has been shown to be very effective for a range of mental health concerns.\u003C/li>\n  \u003Cli>\u003Cstrong>Acceptance and Commitment Therapy (ACT)\u003C/strong> – this type of therapy teaches mindfulness (nonjudgmentally paying attention to the present moment) and acceptance skills to respond to situations and experiences we can't control. It also focuses on helping you to identify your what is important to you to help you to take action in leading a life that is meaningful and fulfilling. \u003C/li>\n\u003C/ul>\n\u003Cp>Other common evidence-based treatments may include solutions focused brief therapy, narrative therapy, mindfulness-based cognitive therapy, interpersonal therapy and emotion-focused therapy, schema therapy and dialectical behavioural therapy (link to e-book on this for more information). \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>  \u003Cstrong> 6. Online therapy may be less daunting \u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n65b1403c_634b_01ee_c486_716362418c6f\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Taking the first step to reach out to a psychologist can be less daunting when you’re receiving treatment from the comfort of your own home. \u003C/p>\n\u003Cp>This helps prevent the potential worry about seeing someone you know in the waiting room of your therapist's office, or even running into someone on your way home when you may feel vulnerable or less likely to want to chit chat \u003C/p>\n\u003Cp>Unhelpful stigma about seeking mental health help has long been a barrier for Australians. Now, with the privacy of online therapy, Australians can finally get help when and where they want it. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.researchgate.net/publication/8684941_Online_Therapy_Review_of_Relevant_Definitions_Debates_and_Current_Empirical_Support \" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">The report\u003C/a> published by the Journal of Clinical Psychology^ stated “...potential consumers who feel stigmatized by the counseling process may be more likely to seek help online if they feel the initial shame is diminished when they are not in the therapist’s physical presence (Mitchell & Murphy, 1998)”. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>   7. Providing quicker and easier access to client education \u003C/strong>\u003C/h3>\n\u003Cp>Educating clients about their mental health concerns is one way to improve and prolong the benefits of therapy. \u003C/p>\n\u003Cp>Psychologists delivering therapy sessions via the internet can use the internet quickly and easily to feed any applicable additional material to their clients during their sessions. \u003C/p>\n\u003Cp>This prompt access to helpful information is potentially another factor that suggests online therapy could help Australia tackle its mental health crisis. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.researchgate.net/publication/8684941_Online_Therapy_Review_of_Relevant_Definitions_Debates_and_Current_Empirical_Support \" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">The report\u003C/a> published by the Journal of Clinical Psychology^ stated “Another advantage of online therapy is the ability to use the power of the Internet to feed relevant supplementary material to clients quickly and easily. Links to informational Web sites, video clips, documents, and assessment tools are readily supplied via all online therapy modalities. Whereas traditional therapy takes place in the therapist’s office, limiting the therapist to whatever resources he or she has on the bookshelf, online therapy always takes place in a context with limitless resources (Grohol, 2000).”\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>   8. The connection with your psychologist \u003C/strong>\u003C/h3>\n\u003Cp>You can still feel connected with, and form a therapeutic relationship with, your therapist when you speak to them through an online or telehealth platform. \u003C/p>\n\u003Cp>Online psychology platforms like My Mirror use video conferencing technology to connect you and your clinician. So, just like a session ‘in the flesh’, you’re still talking to your psychologist face-to-face, only it may feel somewhat like speaking through a window rather than across from each other in a conventional therapy space. \u003C/p>\n\u003Cp>Online therapy could even allow you to feel more comfortable opening up to your therapist if you’re the type of person who feels apprehensive about opening up to someone in the same space. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Is online therapy for you? \u003C/h2>\n\u003Cp>For many, it can be very confronting to imagine speaking with someone new in an unknown space, while embarking on a new and challenging experience. \u003C/p>\n\u003Cp>These challenges can be harder – even acting as a deterrent – for individuals who are trying to process significant adversity such as grief, trauma, anxiety, depressions, or even substantial life changes. \u003C/p>\n\u003Cp>For others, the perceived stigma attached to speaking with a psychologist face-to-face can get in the way of seeking help.  \u003C/p>\n\u003Cp>It is for these reasons that many will choose online therapy over face-to-face therapy because they can acclimatise to therapy from the comfort of their own home.  \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>If you’re wondering whether online therapy will be the right fit for you, you might consider your responses to the following questions. If you answer ‘yes’ to most of these statements, online therapy might be a very good fit for you.\u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>“I’ve considered seeking support from a psychologist but I\u003C/p>\n\u003Cul>\n  \u003Cli>: …have been too nervous to make a booking.”\u003C/li>\n  \u003Cli>…am worried about bumping into someone I might know in the waiting room.”\u003C/li>\n  \u003Cli>…don’t have the time between work, family and other commitments.”\u003C/li>\n  \u003Cli>…don’t have a registered psychologist within close proximity.”\u003C/li>\n  \u003Cli>…have tried to get a booking and have been informed there are long waitlists.”  \u003C/li>\n\u003C/ul>\n\u003Cp>If you're still not sure whether online therapy is for you, discuss with your GP and browse our experienced, registered, and individually assessed My Mirror psychologists. Our psychologists are available online via video conferencing up to 21 hours a day. \u003C/p>\n\u003Cp>Thanks to the convenience of our readily available and out of hours psychologists, seeking therapy is easier and quicker than ever. \u003C/p>\n\u003Cp>If you have already booked your first online psychology session, download our eBook on How to prepare yourself for your online psychology session. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3> References: \u003C/h3>\n\u003Cp>*Australian Bureau of Statistics (ABS), 2018, \u003Cem>National Health Survey: First Results, 2017-18\u003C/em> (4364.0.55.001), \u003Ca href=\"https://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.001\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.001\u003C/a>  \u003C/p>\n\u003Cp>**Australian Bureau of Statistics (ABS) (2018), \u003Cem>National Health Survey: First Results, 2017-18\u003C/em> (4364.0.55.001), \u003Ca href=\"https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Psychological%20distress~20\u003C/a>\u003C/p>\n\u003Cp>***Fisher JRW, Tran TD, Hammarberg K, Sastry J, Nguyen H, Rowe H, Popplestone S, Stocker R, Stubber C, Kirkman M. \u003Cem>Mental health of people in Australia in the first month of COVID-19 restrictions: a national survey\u003C/em>. Med J Aust 2020; \u003Ca href=\"https://www.mja.com.au/journal/2020/mental-health-people-australia-first-month-covid-19-restrictions-national-survey [Preprint, 10 June 2020]\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.mja.com.au/journal/2020/mental-health-people-australia-first-month-covid-19-restrictions-national-survey [Preprint, 10 June 2020]\u003C/a>\u003C/p>\n\u003Cp>^Rochlen, Aaron & Zack, Jason & Speyer, Cedric. (2004). \u003Cem>Online Therapy: Review of Relevant Definitions, Debates, and Current Empirical Support. Journal of clinical psychology\u003C/em>. 60. 269-83. 10.1002/jclp.10263. \u003Ca href=\"https://www.researchgate.net/publication/8684941_Online_Therapy_Review_of_Relevant_Definitions_Debates_and_Current_Empirical_Support \" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.researchgate.net/publication/8684941_Online_Therapy_Review_of_Relevant_Definitions_Debates_and_Current_Empirical_Support\u003C/a>\u003C/p>\n\u003Cp>^^Peñate, Wenceslao. (2012). About the effectiveness of telehealth procedures in psychological treatments. International Journal of Clinical and Health Psychology. 12. 461-473. \u003Ca href=\"https://www.researchgate.net/publication/287479820_About_the_effectiveness_of_telehealth_procedures_in_psychological_treatments\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">https://www.researchgate.net/publication/287479820_About_the_effectiveness_of_telehealth_procedures_in_psychological_treatments\u003C/a>\u003C/p>",{"type":121,"name":157,"value":2316},"How online therapy can help fight Australia’s mental health crisis",{"type":121,"name":160,"value":2318},"Discover 8 reasons why we strongly believe online therapy might be the best answer to Australia’s mental health crisis. ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2322},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2326},[],{"type":121,"name":191,"value":192},{"system":2329,"elements":2335},{"id":2330,"name":2331,"codename":2332,"language":109,"type":110,"collection":109,"sitemap_locations":2333,"last_modified":2334,"workflow":109,"workflow_step":113},"379aa04a-a348-4e8b-b5be-c3d1feb7092d","Inner critic","how_to_take_control_of_your_inner_critic",[],"2022-03-04T06:21:33.2093163Z",{"content_type":2336,"title":2338,"slug":2340,"publish_date":2342,"author":2344,"category":2347,"read_time":2349,"summary":2350,"content":2352,"meta__meta_title":2367,"meta__meta_description":2369,"meta__meta_keywords":2371,"meta__canonical":2372,"meta__indexing":2373,"meta__og_title":2375,"meta__og_description":2376,"meta__og_image":2377,"meta__service_type":2379},{"type":116,"name":117,"value":2337},[119],{"type":121,"name":122,"value":2339},"4 strategies to help you take control of your inner critic ",{"type":124,"name":125,"value":2341},"4-strategies-to-help-you-take-control-of-your-inner-critic",{"type":128,"name":129,"value":2343,"display_timezone":183},"2020-07-10T00:00:00Z",{"type":116,"name":133,"value":2345},[2346],"louise_cridland",{"type":116,"name":137,"value":2348},[489,558],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2351},"It is normal to have an inner voice commentating on the moments in our lives. However, you can take back some of the power your inner critic has over your thoughts, feelings, and behaviour by using these strategies. ",{"type":148,"name":149,"images":2353,"links":2354,"modular_content":2355,"value":2366},{},{},[2356,2357,2358,2359,2360,2361,2362,2363,2364,2365],"n45c83ee6_bae2_01ea_12e7_885077b28f4c","n62d1f37d_5b97_0148_95c8_5d21e27527d5","fcd7b9d9_f2d9_01fd_5e29_ab3b22776809","d41892c3_3048_0165_f00a_ec0e53722e82","n5fed3bd0_0e19_011e_27e7_635e1b14411d","n644bd233_437c_01d3_47b4_7dc6f4a9ce65","e2f468c3_ce3e_0133_7fc8_d092ee33a52f","n98d55c74_957e_0136_cc7c_2f469613a5e9","bf927aff_c66f_01e8_04bf_c91266fdcf1a","cb3bd453_8377_01c8_9fc4_9aa3724debb1","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n45c83ee6_bae2_01ea_12e7_885077b28f4c\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Have you ever noticed an inner voice that pipes in with comments, commentary, thoughts and incessant chatter? \u003C/p>\n\u003Cp>Sometimes, our inner voice is harmless and at best, useful. Unfortunately, on other occasions, this inner voice is not so useful and would be better described as the “inner critic”. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Where does our inner critic come from? \u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n62d1f37d_5b97_0148_95c8_5d21e27527d5\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When we are children we are like sponges, soaking up our environment and learning the way of the world. As children, we learn so much, so quickly.\u003C/p>\n\u003Cp>Sadly, some of what children learn can be unhelpful and even destructive.  \u003C/p>\n\u003Cp>For some of us, our inner critic may have been influenced by the conditioning that we experienced when we were younger. In other words, some of the critical or judgemental (or even shaming) comments we heard when we were growing up may form part of our inner critic.  \u003C/p>\n\u003Cp>Even if we describe our upbringing as positive, surrounded by caregivers and teachers with the best intentions, we may have still soaked up some of the more critical voices we heard – and even worse, believed them to be true. \u003C/p>\n\u003Cp>Some of these voices or moments may have shaped our inner critic: a heartless voice that ridicules, criticises and shames us for things we think, do and believe. \u003C/p>\n\u003Cp> \u003C/p>\n\u003Ch2>How to know when your inner critic is in control \u003C/h2>\n\u003Ch3>1.\tYour inner critic becomes very loud!  \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"fcd7b9d9_f2d9_01fd_5e29_ab3b22776809\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Often the inner critic becomes so loud and critical, we end up feeling worse about ourselves given any situation we are in. The inner critic is often the loudest when we are under stress and pressure.\u003C/p>\n\u003Ch3>2.\tYou strive for perfection and beat yourself up for not achieving it.\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d41892c3_3048_0165_f00a_ec0e53722e82\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cstrong>You find yourself saying things like:\u003C/strong>\u003C/p>\n\u003Cul>\n  \u003Cli>\"What if I lose my job and we can’t afford our mortgage? If only we had enough savings, we wouldn’t be in this position now. We will never get back to where we were financially and it’s all my fault. I’ve let everyone down. I’m a failure.\"\u003C/li>\n  \u003Cli>\"I’m a bad mum/dad/partner. I’m stressed and angry all the time, and even drinking more. I just can’t handle it. What sort of role model/partner am I?\"\u003C/li>\n  \u003Cli>\"Everyone else seems grateful and happy for more family time and all I feel is stressed and unhappy. Maybe I don’t deserve to be happy?\"\u003C/li>\n  \u003Cli>\"I’ll be stuck in this job forever because of the recession. I’m so stupid for not re-training earlier. Even more stupid for not getting a qualification when I was younger.\"\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>3.\tBeing critical and judgemental about what you say and do.   \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5fed3bd0_0e19_011e_27e7_635e1b14411d\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Imagine you have snapped at your children, partner or friend after a long day. Maybe you’ve been snapping more lately because you’re worried you might lose your job or overworked because your company has let other people go. \u003C/p>\n\u003Cp>In times of \u003Ca href=\"/stress-management-therapy\" title=\"stress\">stress\u003C/a>, we often react poorly to situations more than we usually would. This is normal and to be expected. However, it’s what comes next that can send us straight into self-blame and be at the mercy of our inner critic.  \u003C/p>\n\u003Cp>When you blame yourself for your actions and think you’re a bad person, mum, dad or partner this is when your inner critic is in control. You are likely to say things like “I’m such a bad father, I always snap” or “I’m not good enough for my partner, I always take my anger out on them”. \u003C/p>\n\u003Cp>When our inner critic is not in control, we might feel ashamed for snapping, which is healthy, but we are able to separate our reaction from who we are as a person.  \u003C/p>\n\u003Cp>For example, you can apologise to the person you snapped at and let it go, knowing that it was a long day and you’re human. \u003C/p>\n\u003Cp> \u003C/p>\n\u003Ch2>4 strategies to help you take control of your inner critic \u003C/h2>\n\u003Cp>It is normal to have an inner voice commentating on the moments in our lives. However, you can take back some of the power your inner critic has over your thoughts, feelings, and behaviour by using the following strategies. \u003C/p>\n\u003Cp>Taking back some control can help you maintain or strengthen your emotional resilience and feel more empowered to process everyday situations – even challenges. \u003C/p>\n\u003Ch3>1. Notice and label \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n644bd233_437c_01d3_47b4_7dc6f4a9ce65\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>To take back some of the power over your inner critic, you must be aware that it is there! \u003C/p>\n\u003Cp>Next time you notice the critical inner voice, stop and label it. You could name it if this appeals to you or simply say “hello inner critic” or “that’s my inner critic onboard”. \u003C/p>\n\u003Cp>To some, it might seem silly to talk to yourself. \u003C/p>\n\u003Cp>Yet, noticing that your inner critic is on board – and labelling it – means you have made the incredibly important first step to overcoming it.\u003C/p>\n\u003Ch3>2. Recognise your inner critic isn’t always right \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e2f468c3_ce3e_0133_7fc8_d092ee33a52f\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>The not so funny thing about our inner critic, is that even if we develop the ability to notice when it is there, we sometimes continue to believe what it tells us is the ultimate truth. \u003C/p>\n\u003Cp>Try to remind yourself that not every thought is true, nor does every thought have value.\u003C/p>\n\u003Cp>This can be particularly important when your inner critic hops on board during a challenging situation. On these occasions, it can be difficult to filter our thoughts.\u003C/p>\n\u003Cp>For example, if you worry about losing your job, you may experience concern over being able to afford your mortgage repayments.\u003C/p>\n\u003Cp>This is a valid concern, but if you listen to your inner critic it may be unhelpful or even downright destructive.\u003C/p>\n\u003Cp>For example, when it comes to concern about finances, listening to your inner critic can be a contributing factor to developing harmful \u003Ca href=\"/education/6-signs-you-re-suffering-from-financial-anxiety\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">financial anxiety\u003C/a>.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cstrong>Your inner critic might say things like: \u003C/strong>\u003C/p>\n\u003Cul>\n  \u003Cli>“I won’t be able to get another job. I’m not smart, qualified or young enough.” \u003C/li>\n  \u003Cli>“If I can’t work, I can’t support my partner or children or pets. What use am I?” \u003C/li>\n  \u003Cli>“Well, if only you had saved more when you were younger, you wouldn’t be in this position now. What a joke you have become.”  \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cem>The list goes on. \u003C/em>\u003C/p>\n\u003Cp>The trick to filtering any experience with your inner critic is to identify that your inner critic voice is present, remind yourself that it’s not always right to identify that it may not be correct and identify your emotional response to these thoughts. \u003C/p>\n\u003Cp>Emotions arising from the harshness of your inner critic can include, guilt, shame, anxiety, hopelessness, and sadness. All of these emotions make any situation much more difficult to work through.\u003C/p>\n\u003Cp>Hopefully, once you become aware of your emotional responses you can then start to prioritise the inner thoughts that are supportive and wise., which is much more helpful during a challenging situation.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>3. Supportive statements are vital to challenge your inner critic \u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n98d55c74_957e_0136_cc7c_2f469613a5e9\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You can address and challenge your inner critic by speaking to yourself in a supportive way.\u003C/p>\n\u003Cp>This can be easier said than done because we often spend more time supporting others than ourselves. \u003C/p>\n\u003Cp>For instance, what would you do if you noticed a child being verbally bullied by another child? Would you say or do something?  \u003C/p>\n\u003Cp>The chances are, you are unlikely to believe what the bully is saying or think that the victim deserves such treatment. You are also likely to want to do something to stop the bullying. \u003C/p>\n\u003Cp>Yet, this is not how we usually respond to our inner critic. We listen to it. We believe it’s true and maybe even that we deserve the criticism. \u003C/p>\n\u003Cp>\u003Cstrong>One way to change this response is to imagine that your inner critic is the bully.  \u003C/strong>\u003C/p>\n\u003Cp>Step in and do something about it. Fight your inner critic with self-kindness, rather than believing that voice as truth.  \u003C/p>\n\u003Cp>If you are feeling sad, down or ashamed (just to mention a few emotional responses to an inner critic) don’t beat yourself up more. Respond like a loving parent, friend or sibling and support yourself with positive statements. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cstrong>Supportive statements like these may help you take a step closer to disarming your inner critic:\u003C/strong>\u003C/p>\n\u003Cul>\n  \u003Cli>“This is such a stressful time. It is okay to be feeling worried, confused and angry, but you’re not a failure. You’re human.” \u003C/li>\n  \u003Cli>“I know that you feel awful and I understand why you feel the way you do, but I’m here for you.” \u003C/li>\n  \u003Cli>“You’re not a bad person when you make mistakes, say the wrong thing or not always perform to a high standard. We cannot be perfect and perfectionism will only increase my anxiety.”\u003C/li>\n  \u003Cli>“I may not always love how I look, how much I earn, that I’m aging or not where I thought I would be in life, but I can practice self-compassion, self-acceptance and commit to learning each day.”\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>4.\tMindfulness can help\u003C/h3>\n\u003Cp>Practicing mindfulness can be another useful way to help challenge your inner critic.\u003C/p>\n\u003Cp>\u003Cstrong>Watch this short video to see how mindfulness can bring awareness to our inner critic\u003C/strong>, or as you will see in the video, the red wolf. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"bf927aff_c66f_01e8_04bf_c91266fdcf1a\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>If you’re ready to jump straight into mindfulness, here’s a 1-minute video on how.\u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"cb3bd453_8377_01c8_9fc4_9aa3724debb1\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You might even like to try practicing some \u003Ca href=\"/education/how-to-balance-perfectionism-with-self-compassion\">self-compassion\u003C/a>. It is becoming more well-known that having self-compassion is a critical tool for developing greater resilience, our ability to withstand and overcome challenges in our lives.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How to remain in control of your inner critic \u003C/h2>\n\u003Cp>To really overcome our inner critic, you need to build a strong, wise, and compassionate voice inside of you.\u003C/p>\n\u003Cp>Without this, you will be thrown around like a plastic bag in the wind when strong emotions, negative thoughts, and stressful times arise. \u003C/p>\n\u003Cp>The quickest and most effective way to do this is through professional guidance and coaching.  \u003C/p>\n\u003Cp>Just as an athlete would hire a coach to perform at their best, a \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\" title=\"Find a psychologist online\">psychologist who is trained in matters of emotions and the mind\u003C/a> can help you to develop your inner critic coach.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>About the author: \u003C/strong>\u003C/em>Louise is a psychologist, speaker, mediator, and workshop facilitator with over eight years in the psychological and consulting industry. She has a Bachelor and Master in Psychology, and has worked with hundreds of clients and delivered national programs on \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\">anxiety\u003C/a>, emotional intelligence, mindfulness and meditation. Louise tailors her approach to the individual and uses evidence-based approaches and strategies to help her clients live a more meaningful life, find joy when that doesn't feel possible, and a sense of calm when anxiety and stress take over. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":2368},"4 strategies to help you take control of your inner critic",{"type":121,"name":160,"value":2370},"Understand the power your inner critic can have over your thoughts, feelings, and behaviour and how to control it better.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2374},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2378},[],{"type":121,"name":191,"value":192},{"system":2381,"elements":2387},{"id":2382,"name":2383,"codename":2384,"language":109,"type":110,"collection":109,"sitemap_locations":2385,"last_modified":2386,"workflow":109,"workflow_step":113},"9ab7255d-6b88-4426-bc03-46cfe1172f77","Online therapy - 6 reasons why it might be a good fit for you","online_therapy",[],"2021-11-01T06:19:09.7053936Z",{"content_type":2388,"title":2390,"slug":2392,"publish_date":2394,"author":2396,"category":2398,"read_time":2400,"summary":2401,"content":2403,"meta__meta_title":2417,"meta__meta_description":2419,"meta__meta_keywords":2421,"meta__canonical":2422,"meta__indexing":2423,"meta__og_title":2425,"meta__og_description":2426,"meta__og_image":2427,"meta__service_type":2437},{"type":116,"name":117,"value":2389},[119],{"type":121,"name":122,"value":2391},"6 reasons why online therapy might be a good fit for you.",{"type":124,"name":125,"value":2393},"6-reasons-why-online-therapy-might-be-a-good-fit-for-you",{"type":128,"name":129,"value":2395,"display_timezone":183},"2020-07-06T00:00:00Z",{"type":116,"name":133,"value":2397},[1693],{"type":116,"name":137,"value":2399},[214,1634],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2402},"Meeting with a psychologist online might help you, or someone you care about, seek more convenient and affordable support for mental health concerns.",{"type":148,"name":149,"images":2404,"links":2405,"modular_content":2406,"value":2416},{},{},[2407,2408,2409,2410,2411,2412,2413,2414,2415],"n7be4ce11_c6d1_0104_0bea_d21aa39940e0","d5bdf1c5_8d82_017e_f44f_0228bcdbe7b9","n854ac8a0_873d_0166_4151_e411dcd65b89","n632bd83d_cf4b_012f_d953_a3d6342ea1dd","e8237527_85d7_012c_5f71_f3294c653136","e1ed006a_7fef_0144_897d_9a8d550a0503","n66549503_95ea_01ff_f734_e710ad64aad4","c41c42e0_eee0_01d7_18d1_ad0081d28427","n8a5fb5a3_c545_01c9_eb95_18d61971e8c2","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7be4ce11_c6d1_0104_0bea_d21aa39940e0\">\u003C/object>\n\u003Cp>In a world saturated by easy-to-use technology and online services, it is no surprise that online therapy is quickly gaining traction. \u003C/p>\n\u003Cp>This comes as no surprise too, with the increased anxiety brought on by COVID-19. \u003C/p>\n\u003Cp>So, what is online therapy and how could it benefit you?\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What is online therapy?\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d5bdf1c5_8d82_017e_f44f_0228bcdbe7b9\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Online therapy conducted via telehealth or video conferencing platforms, can be very similar to meeting with a psychologist face-to-face. \u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>From your first therapy session to your last, a psychologist providing online treatment should follow the same process (including privacy policies, rules and guidelines) as they would if they were delivering your therapy face-to-face.\u003C/p>\n\u003Cp>Online therapy is simply \u003Cem>\u003Cstrong>a newer medium\u003C/strong>\u003C/em> that allows psychologists to provide \u003Cem>\u003Cstrong>mental health treatments and support from a distance\u003C/strong>\u003C/em>, over the phone or via videoconferencing. This medium of therapy has been a necessity during the current COVID-19 pandemic, helping individuals \u003Cem>\u003Cstrong>overcome numerous barriers\u003C/strong>\u003C/em> that may prevent them from seeking help during periods of isolation and/or social distancing measures.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>What the research tells us about the effectiveness of online therapy  \u003C/h2>\n\u003Cp>Results from international research show that online therapy and face-to-face therapy have comparable levels of effectiveness in many cases.\u003C/p>\n\u003Cp>One meta-analysis report, ‘About the effectiveness of telehealth procedures in psychological treatments’, published by the International Journal of Clinical and Health Psychology in 2012, revealed that Internet Computer-Based Treatment (ICT) was in some cases more effective than traditional methods for treating “mild to moderate” levels of depression.\u003C/p>\n\u003Cp>This meta-analysis also revealed that online therapy is particularly effective when the client has contact with their therapist, \"for example by phone, e-mail and/or video conference” as opposed to being self-directed working through online material.\u003C/p>\n\u003Cp>In addition, this report also found that online psychology programs were most effective at treating a range of psychological problems such as depression, anxiety and specific phobias.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>How similar is online therapy to face-to-face therapy? \u003C/h2>\n\u003Cp>Online therapy uses video conferencing, audio conferencing or your phone to connect you with your psychologist. \u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>One significant advantage of online psychology is that you can meet with your psychologist in your own space at a time that is convenient for you. \u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>Other than these two key differences (and likely advantages), \u003Cem>\u003Cstrong>online psychology and more traditional methods share some important similarities\u003C/strong>\u003C/em>: \u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cem>\u003Cstrong>Registration \u003C/strong>\u003C/em>– Your online psychologist, such as My Mirror psychologists, should also be a registered psychologist who works with evidence-based strategies to treat your concerns. Whether it be face-to-face or online, psychologists who provide evidence-based treatments like Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT), are providing treatment proven to be efficacious. \u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Ongoing assessment\u003C/strong>\u003C/em> – Your psychologist will assess your situation and concerns in your first session and throughout your therapy journey. \u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Collaboration \u003C/strong>\u003C/em>– Your psychologist will work with you in a collaborative way for you to get what you want out of therapy. You can schedule follow-up sessions with the same psychologist and continue to work collaboratively together to assist you in working towards your goals. \u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Skills and strategies building\u003C/strong>\u003C/em> – our psychologist will help you to learn and build skills and strategies to help you cope and increase your resilience. \u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Privacy and security\u003C/strong>\u003C/em> – All psychologists – offering services either face-to-face or online – are bound by the privacy policies, rules, and guidelines of their relevant professional association as well as applicable Australian laws and legislation. \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>6 reasons why online therapy might be a good fit for you\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n854ac8a0_873d_0166_4151_e411dcd65b89\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>There are significant advantages to meeting with a psychologist online. These advantages are designed to overcome barriers that may prevent you or someone you care about, from seeking help.\u003C/p>\n\u003Ch3>\u003Cstrong>1. Known spaces are comforting\u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n632bd83d_cf4b_012f_d953_a3d6342ea1dd\">\u003C/object>\n\u003Cp>Speaking with your therapist from home, or a known space, can be comforting and private for many people experiencing distress.\u003C/p>\n\u003Cp>In this known space, you don't have to worry about feeling like a visitor in someone else's space or not having items that may comfort you if your therapy happens to be confronting. For many, being in a known space provides more opportunity to truly relax. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>2. No travel time helps you manage competing demands\u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e8237527_85d7_012c_5f71_f3294c653136\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Online therapy is highly accessible. \u003Cem>\u003Cstrong>It eliminates the need for travel time, which can make a significant difference for a wide range of people juggling various challenges or commitments in their daily lives. \u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>Online therapy may suit you if you: \u003C/p>\n\u003Cul>\n  \u003Cli>Are time-poor juggling commitments at work, at home with your kids, or even caring for a family member. \u003C/li>\n  \u003Cli>Have a physical condition that makes travel time consuming and/or difficult. \u003C/li>\n  \u003Cli>Find it difficult to leave your home easily, as a new mother might or someone suffering from anxiety perhaps. \u003C/li>\n  \u003Cli>Living in a rural, remote or even regional area, online therapy not only saves time but creates flexibility when choosing a time for your psychology appointments. It also provides access to a professional you might not otherwise have access to.\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>3. Online therapy can be more affordable\u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e1ed006a_7fef_0144_897d_9a8d550a0503\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Therapists or services who exclusively offer online treatment – like My Mirror – are usually not paying for a physical therapy space and may, therefore, reduce the cost of their treatment. \u003C/p>\n\u003Cp>This isn't the case for all psychologists, however; those who provide online therapy from the same office they use for face-to-face appointments may charge the same for both types of sessions.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>4. Online therapy is also evidence-based\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n66549503_95ea_01ff_f734_e710ad64aad4\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Psychologists who deliver sessions using video conferencing use evidence-based approaches just as they would when delivering face-to-face sessions. The most common evidence-based treatments include: \u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cem>\u003Cstrong>Cognitive Behavioural Therapy (CBT)\u003C/strong>\u003C/em> – this takes a practical approach to solving problems, where negative and unhelpful thoughts and  behaviours are identified and you work on adjusting these to be more helpful and realistic. This approach is widely used has been shown to be very effective for a range of mental health concerns.\u003C/li>\n  \u003Cli>\u003Cem>\u003Cstrong>Acceptance and Commitment Therapy (ACT)\u003C/strong>\u003C/em> – this type of therapy teaches mindfulness (nonjudgmentally paying attention to the present moment) and acceptance skills to respond to situations and experiences we can't control. It also focuses on helping you to identify what is important to you to help you to take action in leading a life that is meaningful and fulfilling. \u003C/li>\n\u003C/ul>\n\u003Cp>Other common evidence-based treatments may include: solutions focused brief therapy, narrative therapy, mindfulness-based cognitive therapy, interpersonal therapy and emotion-focused therapy, schema therapy and dialectical behavioural therapy.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>5. Online therapy may be less daunting\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"c41c42e0_eee0_01d7_18d1_ad0081d28427\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Taking the first step to reach out to a psychologist can be less daunting when you’re receiving treatment from the comfort of your own home.\u003C/p>\n\u003Cp>This avoids worrying about seeing someone you know in the waiting room of your therapist's office, or even running into someone on your way home when you may feel vulnerable or less likely to want to chit chat.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>6. The connection with your psychologist\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n8a5fb5a3_c545_01c9_eb95_18d61971e8c2\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You can still feel connected with, and form a therapeutic relationship with, your therapist when you speak to them through an online or telehealth platform. Online therapy could even make you feel more comfortable opening up to your therapist. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Is online therapy a good fit for you? \u003C/h2>\n\u003Cp>For many, it can be very confronting to imagine speaking with someone new in an unknown space, while embarking on a new and challenging experience. \u003C/p>\n\u003Cp>These challenges can be harder – even acting as a deterrent – for individuals who are trying to process significant adversity such as grief, trauma, anxiety, depressions, or even substantial life changes. \u003C/p>\n\u003Cp>For others, the perceived stigma attached to speaking with a psychologist face-to-face can get in the way of seeking help.  \u003C/p>\n\u003Cp>It is for these reasons that many will choose online therapy over face-to-face therapy because they can acclimatise to therapy from the comfort of their own home.  \u003C/p>\n\u003Cp>If you’re wondering whether online therapy will be the right fit for you, you might consider your responses to the following questions. If you answer ‘yes’ to most of these statements, online therapy might be a very good fit for you.\u003C/p>\n\u003Cp>“I’ve considered seeking support from a psychologist but I: \u003C/p>\n\u003Cul>\n  \u003Cli>…have been too nervous to make a booking.”\u003C/li>\n  \u003Cli>…am worried about bumping into someone I might know in the waiting room.”\u003C/li>\n  \u003Cli>…don’t have the time between work, family and other commitments.”\u003C/li>\n  \u003Cli>…don’t have a registered psychologist within close proximity.”\u003C/li>\n  \u003Cli>…have tried to get a booking and have been informed there are long waitlists.”\u003C/li>\n\u003C/ul>\n\u003Cp>Thanks to the convenience of our readily available and out of hours psychologists, seeking therapy is easier than ever. Our psychologists are available online via video conferencing up to 21 hours a day. Browse via our \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\">'find a psychologist'\u003C/a> page and our team is available by chat or phone should you need any help.\u003C/p>\n\u003Cp>If you have already booked your first online psychology session, download our eBook on How to prepare yourself for your online psychology session. \u003C/p>",{"type":121,"name":157,"value":2418},"6 reasons why online therapy may be a good fit for you.",{"type":121,"name":160,"value":2420},"Meeting with a psychologist online might help you, or someone you care about, overcome barriers to seeking help. Here are some of the reasons online therapy might be a good fit for you.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2424},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2428},[2429],{"name":2430,"description":2431,"type":654,"size":2432,"url":2433,"width":2434,"height":2435,"renditions":2436},"Woman on bed with laptop known space.jpg","Woman on bed talking comfortably with laptop",1908671,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/e02e618a-22da-43bc-a0b5-f83e62270b0c/Woman%20on%20bed%20with%20laptop%20known%20space.jpg",3302,4953,{},{"type":121,"name":191,"value":192},{"system":2439,"elements":2445},{"id":2440,"name":2441,"codename":2442,"language":109,"type":110,"collection":109,"sitemap_locations":2443,"last_modified":2444,"workflow":109,"workflow_step":113},"64b24f3e-0901-413d-b94e-091ffcff3b64","5 daily mindfulness practices to help manage stress, anxiety and depression","how_to_manage_stress_and_anxiety_with_mindfulness",[],"2022-02-11T04:58:50.1022682Z",{"content_type":2446,"title":2448,"slug":2450,"publish_date":2452,"author":2454,"category":2457,"read_time":2459,"summary":2460,"content":2462,"meta__meta_title":2476,"meta__meta_description":2477,"meta__meta_keywords":2479,"meta__canonical":2480,"meta__indexing":2481,"meta__og_title":2483,"meta__og_description":2485,"meta__og_image":2487,"meta__service_type":2497},{"type":116,"name":117,"value":2447},[119],{"type":121,"name":122,"value":2449},"5 daily mindfulness practices to manage stress, anxiety and depression",{"type":124,"name":125,"value":2451},"5-daily-mindfulness-practices-to-manage-stress-anxiety-and-depression",{"type":128,"name":129,"value":2453,"display_timezone":183},"2020-06-27T00:00:00Z",{"type":116,"name":133,"value":2455},[2456],"author___amanda_lehman",{"type":116,"name":137,"value":2458},[489],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2461},"Through practicing mindfulness we can physically reduce the emotional fear centre of our brains and strengthen the attention and concentration centre, which in turn can assist in preventing and managing stress, anxiety and depression.",{"type":148,"name":149,"images":2463,"links":2464,"modular_content":2465,"value":2475},{},{},[2466,2467,2468,2469,2470,2471,2472,2473,2474],"ece8e0e9_7c8a_012d_269e_203e1f4d8bdf","n85c95fbe_a55e_01f6_0668_3895099e2e88","n556a7d96_a52e_01cb_fe49_77b8fdafa916","n855eed4f_7e2e_0106_96a3_bcb16d5ff828","n7e753357_1bb4_01ab_abc0_3e3dc1e78db1","n29554c2e_e260_0183_4dfc_aee2578edc37","n8aa4d0bc_07ce_0177_877f_2948378004fa","a0e94937_7e22_0178_1d0e_b7b8aa690ca8","d5a27bd5_23ef_0188_cd5e_db1b9cc97a05","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ece8e0e9_7c8a_012d_269e_203e1f4d8bdf\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>When we have busy or stressful lives, we may lose awareness of the present and easily become overwhelmed when juggling the conflicting demands of our day.\u003C/p>\n\u003Cp>When we feel overwhelmed, we can overthink matters and this can be exhausting. \u003Cstrong>It is likely that many of the thoughts causing us stress or discomfort see us focus too heavily on the future or the past. \u003C/strong>Anticipation, worrying about worst-case scenarios or ‘what could go wrong’ might see us too focused on the future and can be linked to anxiety.\u003C/p>\n\u003Cp>On the other hand, guilt, shame, regret or embarrassment might mean we are too concerned with what has happened in our past and can be linked to \u003Ca href=\"https://www.mymirror.com.au/depression-therapy\" title=\"Depression management\">depression\u003C/a>.\u003C/p>\n\u003Ch2>The dangers of slipping into autopilot\u003C/h2>\n\u003Cp>Being distracted too often by thoughts of the past or future can lead us to operate on autopilot, or what we could call mindlessness. This can lead us to miss important cues from our bodies (such as rising stress levels or physical tension) and give rise to thinking patterns (such as catastrophising, self blame or black and white thinking) which may be associated with \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\">anxiety \u003C/a>or depression.\u003C/p>\n\u003Cp>While the temptation for some may be to quieten these uncomfortable thoughts with unhealthy coping mechanisms such as alcohol, comfort eating or chronic overwork, there is a healthy and more effective alternative. \u003Cstrong>Mindfulness.\u003C/strong>\u003C/p>\n\u003Ch2>What is mindfulness?\u003C/h2>\n\u003Cp>Mindfulness is paying attention to the present moment, in an open, curious and non-judgmental way. When we practice mindfulness, there is no need to do battle with our thoughts. Instead, we allow and accept them with curiosity, and can see them wash away as easily as a leaf on a stream or a cloud in the sky.\u003C/p>\n\u003Cp>\u003Cstrong>When we pay attention to the present moment we can more effectively tune in to what our bodies are telling us, and in this way recognise rising emotions such as stress. \u003C/strong>With mindfulness, we can also observe, accept and detach ourselves from past or future-focused thoughts and bring ourselves back to the present moment. This is a great way to \u003Ca href=\"https://www.mymirror.com.au/online-psychologists/anxiety\" title=\"Manage anxiety\">manage stress and anxiety\u003C/a>.\u003C/p>\n\u003Ch2>The benefits of mindfulness according to science\u003C/h2>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n85c95fbe_a55e_01f6_0668_3895099e2e88\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Scientific evidence shows us that practicing mindfulness can lead to physical changes in our brain. Specifically, the amygdala, the area of our brain which detects fear and prompts the ‘fight or flight’ response to stress, is shown to shrink with mindful practice. At the same time, the prefrontal cortex, responsible for attention, concentration and decision making, thickens.\u003C/p>\n\u003Cp>This means that through practicing mindfulness we can physically reduce the emotional fear centre of our brains and strengthen the attention and concentration centre, which in turn can \u003Cstrong>assist in preventing and managing anxiety and depression\u003C/strong>.\u003C/p>\n\u003Cp>The best part however, may be in knowing that mindfulness can be practiced during everyday activities; it doesn’t need to consume any additional time in our busy lives. \u003Cstrong>As little as ten minutes of mindfulness practice can help in managing stress, anxiety and depression\u003C/strong>.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>5 daily mindfulness practices to help manage stress, anxiety and depression\u003C/h2>\n\u003Ch3>\u003Cbr>\u003C/h3>\n\u003Ch3>1. Eat mindfully\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n556a7d96_a52e_01cb_fe49_77b8fdafa916\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Pay attention to the appearance, taste and smell of your food, and the physical sensations or sounds you might experience while eating. By savouring each mouthful you not only tune into the present moment but are also likely to enjoy your food more. When we eat mindfully, we tend to eat less as we are more alert to our bodily cues of fullness.\u003C/p>\n\u003Ch3>2. Walk mindfully\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n855eed4f_7e2e_0106_96a3_bcb16d5ff828\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>This could include drawing your attention to how you hold your body while you walk. Mindfully drop your shoulders and pay attention to your posture. Tuning in to the sights, sounds and smells around you as you walk through nature allows your brains to ‘switch off’ from thoughts associated with the past or future.\u003C/p>\n\u003Ch3>3. Breathe mindfully\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n7e753357_1bb4_01ab_abc0_3e3dc1e78db1\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Be mindful of your breathing by focusing on physical sensations. For example, focus on how it feels to breathe, where the air is moving, the sounds of your breath and how your chest and body are moving in response.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n29554c2e_e260_0183_4dfc_aee2578edc37\">\u003C/object>\n\u003Ch3>4. A mindful body scan\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n8aa4d0bc_07ce_0177_877f_2948378004fa\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Take a break during the day and allow yourself time for a mindful body scan. Start at your toes and progressively move around your body to the tip of your head. As you do, mindfully recognise any tension or sensations such as warmth, cold or tingling.\u003C/p>\n\u003Ch3>5. Tune into the five senses\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"a0e94937_7e22_0178_1d0e_b7b8aa690ca8\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Daily activities such as brushing our teeth or having a shower can also be practiced mindfully. Tune into your senses curiously and in a non-judgmental way observing the sounds, smells, sights, tastes and physical sensations; allowing each droplet to wash over you. Allow your thoughts and worries to act as the droplets of water; being present and then washing away.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d5a27bd5_23ef_0188_cd5e_db1b9cc97a05\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>As with any skill, mindfulness comes with practice.\u003C/h2>\n\u003Cp>Don’t worry if you get distracted by thoughts. You will, that’s what your mind is designed to do!\u003C/p>\n\u003Cp>Instead, just notice when you get distracted, label the thoughts and bring your attention back to the moment. Non-judgmentally accepting when we become distracted and reminding ourselves to come back to the present is all part of the mindful experience.\u003C/p>\n\u003Cp>With practice, \u003Cstrong>mindfulness can be a powerful way to manage stress, alter our brain structure and reduce anxiety and depression.\u003C/strong>\u003C/p>\n\u003Cp>Knowing that these benefits can come with just ten minutes a day of mindfulness, which activities will you choose to practice mindfully today?\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>About the author: \u003C/strong>\u003C/em>Amanda Lehman (BAPsych(Hons), Post Grad Dip Psych, Dip Ed.) is a supportive and encouraging psychologist who believes in positive and preventative psychology. Amanda works primarily within the Acceptance and Commitment Therapy (ACT) and Cognitive Behavioural Therapy (CBT) frameworks. In sessions with clients, she also uses mindfulness, motivational interviewing and coaching. With this combined approach, she empowers her clients to develop a greater understanding of their thoughts, feelings, behaviour and impact on others.\u003C/p>",{"type":121,"name":157,"value":2441},{"type":121,"name":160,"value":2478},"Through practicing mindfulness we can physically reduce the emotional fear centre of our brains and strengthen the concentration centre to manage anxiety ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2482},[],{"type":121,"name":173,"value":2484},"Use these 5 daily mindfulness practices to manage stress, anxiety and depression",{"type":121,"name":175,"value":2486},"What happens when you reduce the emotional fear centre of your brain and strengthen the attention and concentration centre? You can prevent and manage stress, anxiety and depression.",{"type":178,"name":179,"value":2488},[2489],{"name":2490,"description":2491,"type":654,"size":2492,"url":2493,"width":2494,"height":2495,"renditions":2496},"mindfulness sign.jpg","Mindfulness sign",1836136,"https://assets-au-01.kc-usercontent.com:443/b808e7df-fe01-0274-1d5c-5c63d097ef17/ae58bf82-416b-4852-b8f9-512932bcb778/mindfulness%20sign.jpg",5956,3971,{},{"type":121,"name":191,"value":192},{"system":2499,"elements":2505},{"id":2500,"name":2501,"codename":2502,"language":109,"type":110,"collection":109,"sitemap_locations":2503,"last_modified":2504,"workflow":109,"workflow_step":113},"3048ba51-5bc4-4728-9c6f-03e8898c2890","12 Apps to help you prioritise your mental wellbeing","there_s_an_app_for_that",[],"2026-03-16T22:56:46.8165326Z",{"content_type":2506,"title":2508,"slug":2509,"publish_date":2511,"author":2513,"category":2515,"read_time":2517,"summary":2519,"content":2521,"meta__meta_title":2536,"meta__meta_description":2538,"meta__meta_keywords":2540,"meta__canonical":2541,"meta__indexing":2542,"meta__og_title":2544,"meta__og_description":2545,"meta__og_image":2546,"meta__service_type":2548},{"type":116,"name":117,"value":2507},[119],{"type":121,"name":122,"value":2501},{"type":124,"name":125,"value":2510},"12-apps-to-help-you-prioritise-your-mental-wellbeing",{"type":128,"name":129,"value":2512,"display_timezone":183},"2020-06-23T00:00:00Z",{"type":116,"name":133,"value":2514},[135],{"type":116,"name":137,"value":2516},[489,280],{"type":141,"name":142,"value":2518},-1,{"type":121,"name":145,"value":2520},"For those of us battling busy schedules, trying to navigate our way through life changes or even trying to boost our connection with those around us, there are some resourceful, accessible and sometimes even free apps to support our mental health from anywhere, at any time. ",{"type":148,"name":149,"images":2522,"links":2523,"modular_content":2524,"value":2535},{},{},[2525,2526,2527,2528,2529,2530,2531,2532,2533,2534],"n2037f37b_6276_01f0_9a61_a62f4f41468b","b0cc41a3_e259_01c6_bdba_dba2b018057c","ba95ea7f_01d8_01be_394c_711cdc877cb4","d92ea729_f207_01cf_78d5_239b7a171772","n97898d12_2d66_01fb_4ff7_448d97bce85f","b81980d4_70b9_01b7_4187_f17aa85c4f98","n955e55cb_a96d_0148_e573_192adb378904","e2969fac_bc79_013c_7748_1b1cddd5dcf7","n648edece_6388_013c_5693_0ee98429efa5","n3b223da6_bb2b_0130_e744_154c7722cf15","\u003Cp>Today, more than three billion people worldwide use a Smartphone. \u003C/p>\n\u003Cp>At times we can become overly reliant on our mobile devices. However, in moderation smartphones – and their apps – can actually help us prioritise our mental wellbeing. \u003C/p>\n\u003Cp>For those of us battling busy schedules, trying to navigate our way through life changes or even trying to \u003Ca href=\"https://www.mymirror.com.au/education/boost-your-connections-to-boost-your-mental-wellbeing\">boost our connection with those around us\u003C/a>, there are some resourceful, accessible and sometimes even free apps to support our mental health from anywhere, at any time. \u003C/p>\n\u003Cp>From mindfulness to relaxation, \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\" title=\"anxiety management\">anxiety management\u003C/a> to gratitude, one might say that there is an app for most aspects of our lives!  \u003C/p>\n\u003Cp>But how do you know where to start looking for apps help you prioritise your mental wellbeing? \u003C/p>\n\u003Cp>Check out this list of apps recommended and used by the My Mirror Team. \u003C/p>\n\u003Ch2>Apps for Mindfulness and Relaxation \u003C/h2>\n\u003Cp>Do you feel that sometimes you need more help being more mindful instead of being mind-FULL? There are some brilliant apps that encourage beneficial mindfulness and relaxation practices. These apps may help you process your thoughts and engage in the present moment; instead of worry about the future or dwell on the past in an unproductive way. \u003C/p>\n\u003Ch3>Calm\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2037f37b_6276_01f0_9a61_a62f4f41468b\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Calm is a guided meditation app focused on mindfulness, sleep and relaxation. Its 7-step program teaches you how to meditate with adjustable nature scenes and relaxing music tracks. Check out the Sleep Stories feature where you can drift away to the sounds of soothing tales, lovely sound effects and stories read by incredible voice talents such as Matthew McConaughey and Stephen Fry.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Headspace\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b0cc41a3_e259_01c6_bdba_dba2b018057c\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Headspace is a meditation and sleep app that helps you create the inner conditions needed to more effectively manage stress or for a truly restful night. Headspace employs a number of different techniques such as breathing exercises, visualisations, and counting to help improve your stress levels, attentional control your sleep quality. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Smiling Mind\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"ba95ea7f_01d8_01be_394c_711cdc877cb4\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Smiling Mind is a mindfulness and meditation app with a mission to equip young people with the integral skills needed to thrive in life. Smiling Mind is one of the world’s leaders in the pre-emptive mental health space.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>ReachOut WorryTime\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"d92ea729_f207_01cf_78d5_239b7a171772\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>ReachOut WorryTime is an app for managing the time you spend worrying and feeling anxious. It is based on a widely used cognitive behaviour therapy technique called Stimulus Control Training and is aimed at assisting with containing worry to designated periods, improving self-reflection, and reducing anxiety.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Mindshift CBT\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n97898d12_2d66_01fb_4ff7_448d97bce85f\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Mindshift CBT uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety. Available on Apple Store. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>MoodMission\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b81980d4_70b9_01b7_4187_f17aa85c4f98\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Mood Mission is an evidence-based app designed to empower you to \u003Ca href=\"https://www.mymirror.com.au/depression-therapy\" title=\"Overcoming depression\">overcome feelings of depression\u003C/a> and anxiety by discovering new coping strategies. When you tell Mood Mission how you’re feeling, it creates a tailored list of five simple, quick, and effective missions to improve your mood. Available on Apple Store and Google Play. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Happify\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n955e55cb_a96d_0148_e573_192adb378904\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Happify provides science-based games and activities for overcoming negative thoughts, stress, and life’s daily challenges. The activities are designed to help build optimism and mindfulness, reduce stress and anxiety, reduce negative thoughts and gain confidence and self-esteem. Available on Apple Store and Google Play. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Breathe2Relax\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e2969fac_bc79_013c_7748_1b1cddd5dcf7\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Through this app, you can learn diaphragmatic breathing to decrease the body’s ‘fight-or-flight’ stress response and help stabilise your mood. This stress management tool offers tutorials and information about the effects of stress and relaxation on your body. Record your stress levels and use the customisable exercises to help you relax.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>Apps for Gratitude, Good habits and Positivity  \u003C/h2>\n\u003Ch3>ACT Companion: The Happiness Trap\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n648edece_6388_013c_5693_0ee98429efa5\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Based on Dr. Russ Harris' book, \u003Cstrong>'The Happiness Trap'\u003C/strong>, this is an Acceptance and Commitment Therapy companion app. With this app, you can practise how to be present, open up to others and have access to plenty of exercises and tools. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>\u003Cstrong>The Resilience Project\u003C/strong>\u003C/h3>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n3b223da6_bb2b_0130_e744_154c7722cf15\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>The Resilience Project is a daily wellbeing journal that shows you how to develop emotional literacy, engage with the positive things in life and be actively present. Each day, users will be prompted to identify their emotions, record moments of gratitude and practice mindfulness.\u003C/p>\n\u003Cp> \u003C/p>\n\u003Ch3>A Gratitude Journal\u003C/h3>\n\u003Cp>A Gratitude Journal is designed to make reflection and giving thanks both a joyful and easy process. Grateful was created to make expressing gratitude in your life fun, as well as to remind you that during your down moments, there are many things to be grateful for in your life. Available on Apple Store. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>Meditopia\u003C/h3>\n\u003Cp>Meditation has many benefits, and taking the time for a few minutes every day can make a huge difference. is a great place to start if you’re interested in meditation. It’s not just about relaxing you or helping you get to sleep. Instead, it offers over 1,000 meditations that aim to cover the whole spectrum of the human condition. These include meditations on body image, purpose, sexuality, and more. But even if you’re not grappling with any deep feelings, meditation is still a great way to spend a few minutes a day. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch3>What’s up\u003C/h3>\n\u003Cp>What’s up is an amazing free app that uses Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) methods to help you cope with depression, anxiety, stress, and more. Use the positive and negative habit tracker to maintain your good habits, and break those that are counterproductive. We particularly love the “Get Grounded” page, which contains over 100 different questions to pinpoint what you’re feeling, and the “Thinking Patterns” page, which teaches you how to stop negative internal monologues. Try it out for yourself.\u003C/p>\n\u003Cp> \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>Have you found a great app that we haven’t mentioned? \u003C/strong>\u003C/em>\u003Ca href=\"/contact\">\u003Cem>\u003Cstrong>Contact Us\u003C/strong>\u003C/em>\u003C/a>\u003Cem>\u003Cstrong> to let us know about it – we're all ears! \u003C/strong>\u003C/em>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch4>\u003Cstrong>An important note: \u003C/strong>\u003C/h4>\n\u003Cp>It’s important to note that not all apps are created equally in terms of efficacy, validity, and reputability; each of them may be beneficial for some, and not so beneficial for others. \u003C/p>\n\u003Cp>This is not an exhaustive list as there are so many great apps to choose from out there, but these are some of our favourites.  \u003C/p>\n\u003Cp>My Mirror has not been paid to feature any of the above apps. There may be in-app purchases in the above apps. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":2537},"12 Apps to Help You Prioritise Your Mental Health | My Mirror",{"type":121,"name":160,"value":2539},"From mindfulness to relaxation, anxiety management to gratitude, one might say that there is an app for most aspects of our lives!  ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2543},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2547},[],{"type":121,"name":191,"value":192},{"system":2550,"elements":2556},{"id":2551,"name":2552,"codename":2553,"language":109,"type":110,"collection":109,"sitemap_locations":2554,"last_modified":2555,"workflow":109,"workflow_step":113},"faf8e876-400e-4b85-9662-979a4ec84aff","How to Balance Perfectionism with Self-Compassion","how_to_balance_perfectionism_with_self_compassion",[],"2022-02-11T05:00:58.074204Z",{"content_type":2557,"title":2559,"slug":2560,"publish_date":2562,"author":2564,"category":2566,"read_time":2568,"summary":2569,"content":2571,"meta__meta_title":2580,"meta__meta_description":2582,"meta__meta_keywords":2583,"meta__canonical":2584,"meta__indexing":2585,"meta__og_title":2587,"meta__og_description":2588,"meta__og_image":2590,"meta__service_type":2592},{"type":116,"name":117,"value":2558},[119],{"type":121,"name":122,"value":2552},{"type":124,"name":125,"value":2561},"how-to-balance-perfectionism-with-self-compassion",{"type":128,"name":129,"value":2563,"display_timezone":183},"2020-06-11T00:00:00Z",{"type":116,"name":133,"value":2565},[2456],{"type":116,"name":137,"value":2567},[489,1634,280],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2570},"How do you determine whether your perfectionism is healthy or unhealthy? And what can you do to reduce the stress and anxiety caused by unhealthy perfectionism?",{"type":148,"name":149,"images":2572,"links":2573,"modular_content":2574,"value":2579},{},{},[2575,2576,2577,2578],"n9fdb42d9_6cd2_01b1_a822_0ac2b6eb26df","n5c8e7baf_705a_01bd_d37b_716573a9db63","n96e891ca_c309_01c7_ba35_1011ef1828a4","n75e82dd8_e856_013c_8745_3c79ec58d476","\u003Cp>Striving for perfection often manifests as self-motivation, being organised and endeavouring for excellence. However, what if our expectations are unrealistic? Can we really be flawless and achieve high standards in everything we do? Are there ways in which perfectionism can negatively impact our mental health?\u003C/p>\n\u003Cp>The first thing to understand is that there are two types of perfectionism: adaptive and maladaptive.\u003C/p>\n\u003Ch2>\u003Cstrong>What is adaptive (helpful) perfectionism?\u003C/strong>\u003C/h2>\n\u003Cp>Adaptive perfectionism may be associated with strength, such as self-drive, determination and a willingness to push ourselves towards high standards. Healthy perfectionism in other words, allows us to be highly productive, organised and able to manage high expectations.\u003C/p>\n\u003Ch2>\u003Cstrong>What is maladaptive (unhelpful) perfectionism?\u003C/strong>\u003C/h2>\n\u003Cp>Maladaptive perfectionism, however, may result in unhealthy levels of perfectionism, including setting unrealistic expectations, excessive listing making or over checking. Maladaptive perfectionism can also come in the form of being critical of ourselves and others, spending more and more time on work and/or neglecting self-care and relationships. As a result, we can be left feeling inadequate, tense or frustrated, while also negatively impacting performance and relationships. Unhealthy perfectionism has therefore been linked to increased incidence of stress, anxiety and depression.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n9fdb42d9_6cd2_01b1_a822_0ac2b6eb26df\">\u003C/object>\n\u003Ch2>\u003Cstrong>Is your perfectionism helpful or unhelpful?\u003C/strong>\u003C/h2>\n\u003Cp>The most accurate way to determine whether your perfectionism is adaptive (helpful) or maladaptive (unhelpful) is to \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\" title=\"Talk to a psychologist\">discuss your concerns with a psychologist\u003C/a>. However, you can perform an initial self-assessment to shed some light on your perfectionism. To do so, you could ask yourself the following questions.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n5c8e7baf_705a_01bd_d37b_716573a9db63\">\u003C/object>\n\u003Cp>If you have recognised maladaptive (or unhealthy) elements of your perfectionism that may be causing increased tension, stress or symptoms associated with \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy\">anxiety\u003C/a> or \u003Ca href=\"https://www.mymirror.com.au/depression-therapy\">depression\u003C/a>, you are not alone. Constantly putting pressure on ourselves in pursuit of unrealistic expectations can be tiring and lead to increased tension. Inevitably falling short or making mistakes along the way can also be very uncomfortable when we have such high expectations on ourselves.\u003C/p>\n\u003Cp>If you feel this way, it might be time to start practicing some self-compassion. \u003C/p>\n\u003Ch2>\u003Cstrong>Self-compassion: a useful way to balance unhealthy perfectionism\u003C/strong> \u003C/h2>\n\u003Cp>While some elements of perfectionism can serve us well, one antidote to unhealthy perfectionism is self-compassion. In fact, lower levels of anxiety and depression have been found in people with higher levels of self-compassion. \u003C/p>\n\u003Cp>We know that compassion is the capacity to display empathy, kindness and concern to others, especially during difficult times. Self-compassion therefore, is to show this same kindness, acceptance and reassurance to ourselves in response to our own perceived inadequacies, mistakes or suffering.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n96e891ca_c309_01c7_ba35_1011ef1828a4\">\u003C/object>\n\u003Ch2>\u003Cstrong>To reflect on your self-compassion, ask yourself:\u003C/strong>\u003C/h2>\n\u003Cul>\n  \u003Cli>How does your self-talk compare to the way you would speak to a friend or loved one if they were facing the same pressures, mistakes or challenges you are?\u003C/li>\n  \u003Cli>Are you as kind, encouraging, reassuring and accepting of yourself as you would be your friends and loved ones? \u003C/li>\n\u003C/ul>\n\u003Ch2>\u003Cstrong>3 ways to activate your self-compassion\u003C/strong> \u003C/h2>\n\u003Cp>Self-compassion may not come easily for everyone. Just like learning a new skill or changing your perspective on an issue, altering the way you see and treat yourself can take some practice.\u003C/p>\n\u003Ch3>\u003Cstrong>Practice self-kindness rather than self-judgment\u003C/strong> \u003C/h3>\n\u003Cp>Understand and accept when you feel inadequate or when you suffer, rather than being critical of yourself. For example, treat yourself like a friend or a loved one and give yourself a break when you make a mistake.\u003C/p>\n\u003Ch3>\u003Cstrong>Remember common humanity rather than isolation\u003C/strong> \u003C/h3>\n\u003Cp>Recognise that mistakes, pain and suffering are experienced by all human beings. If you can realise that you are not alone, you may be able to face these things with increased self-compassion and acceptance rather than frustration and a sense of isolation.\u003C/p>\n\u003Ch3>\u003Cstrong>Practice mindfulness\u003C/strong> \u003C/h3>\n\u003Cp>This allows you to be aware of and accept feelings of failure without self-criticism, therefore you are neither ignoring nor exaggerating feelings of failure.\u003C/p>\n\u003Ch2>\u003Cstrong>Need more help developing your self-compassion?\u003C/strong>\u003C/h2>\n\u003Cp>While it may feel awkward at first, self-compassion is something that comes more easily with time. In addition to being aware of our self-talk, we can also practice self-compassion through meditation. There are many self-compassion meditations available online. \u003Ca href=\"https://self-compassion.org/wp-content/uploads/meditations/LKM.MP3\">This audio meditation\u003C/a> from \u003Ca href=\"https://self-compassion.org/\">self-compassion.org\u003C/a> is just one that you might like to try.\u003C/p>\n\u003Cp>Below is a loving kindness script which you may like to read out loud, say to yourself or write down on a regular basis:\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n75e82dd8_e856_013c_8745_3c79ec58d476\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>\u003Cstrong>About the author of this article: \u003C/strong>\u003C/em>\u003Cem>Amanda Lehman (BAPsych(Hons), Post Grad Dip Psych, Dip Ed.) is a supportive and encouraging psychologist who believes in positive and preventative psychology. Amanda works primarily within the Acceptance and Commitment Therapy (ACT) and Cognitive Behavioural Therapy (CBT) frameworks. In sessions with clients, she also uses mindfulness, motivational interviewing and coaching. With this combined approach, she empowers her clients to develop a greater understanding of their thoughts, feelings, behaviour and impact on others.\u003C/em>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You may also like to read:\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Ca href=\"/education/handling-extreme-emotions-during-stressful-times\">Handling extreme emotions during stressful times\u003C/a>\u003C/li>\n\u003C/ul>",{"type":121,"name":157,"value":2581},"How to Balance Perfectionism with Self-Compassion | My Mirror",{"type":121,"name":160,"value":2570},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2586},[],{"type":121,"name":173,"value":2552},{"type":121,"name":175,"value":2589},"Stress, anxiety and depression have all been linked to unhealthy perfectionism. Discover how self-compassion can help.",{"type":178,"name":179,"value":2591},[],{"type":121,"name":191,"value":192},{"system":2594,"elements":2600},{"id":2595,"name":2596,"codename":2597,"language":109,"type":110,"collection":109,"sitemap_locations":2598,"last_modified":2599,"workflow":109,"workflow_step":113},"8b9a0b96-e712-487b-a356-71a4894aaeb6","Boost your connections to boost your mental wellbeing","boost_your_connections_to_boost_your_mental_wellbe",[],"2021-11-24T05:51:54.3704081Z",{"content_type":2601,"title":2603,"slug":2605,"publish_date":2607,"author":2609,"category":2611,"read_time":2613,"summary":2614,"content":2616,"meta__meta_title":2623,"meta__meta_description":2624,"meta__meta_keywords":2626,"meta__canonical":2627,"meta__indexing":2628,"meta__og_title":2630,"meta__og_description":2631,"meta__og_image":2632,"meta__service_type":2634},{"type":116,"name":117,"value":2602},[119],{"type":121,"name":122,"value":2604},"Boost your connections to boost your mental wellbeing ",{"type":124,"name":125,"value":2606},"boost-your-connections-to-boost-your-mental-wellbeing",{"type":128,"name":129,"value":2608,"display_timezone":183},"2020-06-09T00:00:00Z",{"type":116,"name":133,"value":2610},[1693],{"type":116,"name":137,"value":2612},[489,558],{"type":141,"name":142,"value":1636},{"type":121,"name":145,"value":2615},"When we open up, listen to and empathise with another person, we can develop an authentic and reciprocated connection and empower ourselves to inspire change, build trust and strengthen our emotional resilience. ",{"type":148,"name":149,"images":2617,"links":2618,"modular_content":2619,"value":2622},{},{},[2620,2621],"e01c3864_14c8_01dc_1ca1_30cb83c37123","n09dfa61d_498f_0109_4dd5_f953f0e74ff5","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"e01c3864_14c8_01dc_1ca1_30cb83c37123\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Meaningful connections with others can promote wellness, boost our mood and improve our overall emotional and physical wellbeing. Significant and trustworthy relationships remind us of our common humanity and provide us with a sense of belonging, satisfaction and acceptance. With this positivity we, and those around us, feel more valued and we are often more productive due to a greater sense of purpose.\u003C/p>\n\u003Ch2>The correlation between connections and mental health\u003C/h2>\n\u003Cp>When processing significant life changes, meaningful connections can give us strength and a renewed perspective. When we or someone we love, experience hardship or is feeling isolated it can be valuable to seek, initiate, and implement meaningful connections with others.\u003C/p>\n\u003Cp>According to \u003Ca href=\"https://headtohealth.gov.au/meaningful-life/connectedness\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">Head to Health\u003C/a>, provided by the Australian Department of Health, \"The connections you make through relationships, places, and social activities can build a safety net for your physical and mental health. Healthy connections with family, friends, partners and co-workers, and having a pet, are known to lower levels of anxiety and depression, and raise self-esteem.\".\u003C/p>\n\u003Cp>However, meaningful connections aren’t just about having a general chat with another person regarding a shared interest or last week’s footy game; connections are made meaningful when we open up, listen to and empathise with someone in order to develop an authentic and reciprocated connection.\u003C/p>\n\u003Cp>By facilitating these meaningful experiences with others, we empower ourselves to inspire change, build trust and strengthen our emotional resilience.\u003C/p>\n\u003Ch2>\u003Cstrong>6 ways to boost your connection with others\u003C/strong> \u003C/h2>\n\u003Cp>Kate Blundell shared with us 6 achievable ways to boost your connection with others:\u003C/p>\n\u003Ch3>1. Be present and mindful in the conversation you’re having with someone\u003C/h3>\n\u003Cp>There is a distinct difference between being mind-FULL and mindful. \u003C/p>\n\u003Cp>Being Mind-FULL is to be caught up in your thoughts and not engaged in the present moment, sometimes worrying about the future or dwelling on the past in an unproductive way. \u003C/p>\n\u003Cp>For instance, you may find yourself focused on what you are saying, trying to predict where your conversations with others are headed. This makes it hard to listen to the other person and engage fully in the conversation and can be confusing and overbearing for the both of you. Don’t multi-task. \u003C/p>\n\u003Cp>Your attention is one of the greatest things you can give someone. Giving your attention to others and following the natural progression of a conversation is being mindful.\u003C/p>\n\u003Ch3>2. Engage in a shared positive experience \u003C/h3>\n\u003Cp>Fun and creative activities can be the catalyst for establishing authentic and beneficial connections. When we share these positive moments with another person, a mutual bond is formed, and it compels us to want to delve deeper into the relationship. When we’re feeling down or anxious, we often want to withdraw and avoid certain situations. \u003C/p>\n\u003Cp>However, taking small steps to engage in activities with the people you care about is a well-known strategy to improve mood and increase confidence. If you’re feeling stuck, try reminding yourself how you will feel after. Each small step makes a difference.\u003C/p>\n\u003Ch3>3. Be curious about those around you \u003C/h3>\n\u003Cp>Curiosity is the desire to learn or know more. By being curious about those around us and the person we are talking to we can fully engage in a conversation or experience. This changes our focus from ourselves and mind-FULL, “what will I say next” to those you’re within the present, “what are they saying”. Being curious allows you to establish deeper connections with those around us and to learn.\u003C/p>\n\u003Cp>One way to find out more about the people you value – and embrace technology – is to use connectivity apps like Story Corps. Story Corps’ mission is to remind one another of our shared humanity, to strengthen and build connections between people, and to teach the value of listening. Read more below about Story Corps and other great connectivity apps below.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n09dfa61d_498f_0109_4dd5_f953f0e74ff5\">\u003C/object>\n\u003Ch3>4. Listen and empathise \u003C/h3>\n\u003Cp>Take the time to really listen. When you show somebody that you are present in the moment and that you are hearing what they’re trying to get across, you are establishing the trust and empathy required to create and nurture a more meaningful connection.\u003C/p>\n\u003Ch3>5. Be authentic and have a conversation about something important to you \u003C/h3>\n\u003Cp>Whilst it’s important to ensure the other person is feeling heard, this is also your chance to feel heard and understood. Meaningful connection is a two-way street and both parties need to experience the benefits of each other’s mindfulness to allow connection to flourish. \u003C/p>\n\u003Cp>When you are speaking about something that is important to you or a topic that you are passionate about, you are revealing your authentic self – and it will show.\u003C/p>\n\u003Ch3>6. Help someone \u003C/h3>\n\u003Cp>The impact of contribution and helping others can be incredibly beneficial and can provide us with a great sense of fulfilment and reward. Perhaps it’s something as simple as calling someone who might be feeling lonely or offering to help set-up someone’s Zoom account. These deeds can have a profound effect on inspiring trust and confidence in others. \u003C/p>\n\u003Ch2>\u003Cstrong>Check out these 4 apps for improving your connection with others: \u003C/strong>\u003C/h2>\n\u003Ch3>Storycorps \u003C/h3>\n\u003Cp>StoryCorps’ mission is to preserve and our stories with others, to build our interpersonal connections, and create a more just and compassionate world.\u003C/p>\n\u003Cp>\u003Ca href=\"https://storycorps.org/participate/storycorps-app/\" data-new-window=\"true\" title=\"Download Storycorps\" target=\"_blank\" rel=\"noopener noreferrer\">Download Storycorps\u003C/a>\u003C/p>\n\u003Ch3>Moment \u003C/h3>\n\u003Cp>This app is handy for those of us who feel like we could reduce our screen time. It encourages us to make tweaks to our technology habits and focus more on spending quality moments with friends and family.\u003C/p>\n\u003Cp>\u003Ca href=\"https://inthemoment.io/\" title=\"Download Moment\">Download Moment\u003C/a>\u003C/p>\n\u003Ch3>Uchi \u003C/h3>\n\u003Cp>Uchi was created to help us connect more honestly and deeply with people we already know. Using a question and answer format, you can share questions to learn about others and post answers to others’ questions to feel heard. On Uchi, nothing you post is public. You only share with the people in your network.\u003C/p>\n\u003Cp>\u003Ca href=\"https://uchiconnection.com/\" data-new-window=\"true\" title=\"Downloard Uchi\" target=\"_blank\" rel=\"noopener noreferrer\">Download Uchi\u003C/a>\u003C/p>\n\u003Ch3>Love Nudge\u003C/h3>\n\u003Cp> If you feel you could improve your connection with your partner, this app may help you strengthen your connection by expressing your love in ways that are most meaningful to your partner – and vice versa. \u003C/p>\n\u003Cp>\u003Ca href=\"https://www.5lovelanguages.com/lovenudge/\" data-new-window=\"true\" title=\"Download Love Nudge\" target=\"_blank\" rel=\"noopener noreferrer\">Download Nudge\u003C/a>\u003C/p>\n\u003Cp>\u003Cem>Note: There may be in-app purchases for the above apps. My Mirror is not paid to include these apps in this article. \u003C/em>\u003C/p>\n\u003Ch2>\u003Cstrong>When speaking to a professional can help you strengthen your connections and your mental wellbeing\u003C/strong>\u003C/h2>\n\u003Cp>If you’re experiencing difficulties connecting with others, anxiety or low mood are getting in the way, or you’re experiencing some challenges in your relationships, you may want to reach out and speak to a psychologist. \u003C/p>\n\u003Ch3>If you answer yes to any of the following statements, it might be worth speaking to a professional:\u003C/h3>\n\u003Cul>\n  \u003Cli>“I find it hard to establish meaningful connections with others and I’m not sure why.” \u003C/li>\n  \u003Cli>“I watch others around me feeling comfortable interacting but I simply don’t understand how I can do this.” \u003C/li>\n  \u003Cli>“I feel different and as if I don’t belong.” \u003C/li>\n  \u003Cli>“Social interactions leave me feeling anxious and on edge.” \u003C/li>\n  \u003Cli>“I find it hard to communicate with the people close to me.” \u003C/li>\n  \u003Cli>“I don’t know who I truly am or feel underconfident and that makes it hard for me to connect with others.”  \u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cem>My Mirror’s experienced psychologists are on hand to help you create and maintain meaningful connections.\u003C/em>\u003C/p>\n\u003Cp>\u003Ca href=\"https://www.mymirror.com.au/patients\" data-new-window=\"true\" title=\"Book a psychology session\" target=\"_blank\" rel=\"noopener noreferrer\">\u003Cem>Book your first session\u003C/em>\u003C/a>\u003Cem>.\u003C/em>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You may also like to read:\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Ca href=\"/education/5-key-tips-for-maintaining-a-healthy-and-happy-relationship-during-isolation\">5 key tips for maintaining a healthy and happy relationship during isolation\u003C/a>\u003C/li>\n  \u003Cli>\u003Ca href=\"/education/how-to-connect-positively-during-times-of-physical-disconnection\">How to connect positively during times of disconnection\u003C/a>\u003C/li>\n  \u003Cli>\u003Ca href=\"/education/how-to-balance-perfectionism-with-self-compassion\">How to balance perfectionism with self-compassion\u003C/a>\u003C/li>\n\u003C/ul>",{"type":121,"name":157,"value":2596},{"type":121,"name":160,"value":2625},"When we open up, listen to and empathise with another person, we can develop an authentic and reciprocated connection and empower ourselves to inspire change, build trust and strengthen our emotional resilience.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2629},[],{"type":121,"name":173,"value":2596},{"type":121,"name":175,"value":2615},{"type":178,"name":179,"value":2633},[],{"type":121,"name":191,"value":192},{"system":2636,"elements":2642},{"id":2637,"name":2638,"codename":2639,"language":109,"type":110,"collection":109,"sitemap_locations":2640,"last_modified":2641,"workflow":109,"workflow_step":113},"dd2e6bb8-f579-4e0c-a22c-5aa0a518b65a","Edu and Tools article - 5 key tips for maintaining a healthy and happy relationship during lockdown.","edu_and_tools_article___5_key_tips_for_maintaining",[],"2020-05-22T01:42:42.4098805Z",{"content_type":2643,"title":2645,"slug":2647,"publish_date":2649,"author":2651,"category":2653,"read_time":2655,"summary":2656,"content":2658,"meta__meta_title":2665,"meta__meta_description":2667,"meta__meta_keywords":2669,"meta__canonical":2671,"meta__indexing":2672,"meta__og_title":2674,"meta__og_description":2676,"meta__og_image":2677,"meta__service_type":2679},{"type":116,"name":117,"value":2644},[119],{"type":121,"name":122,"value":2646},"5 key tips for maintaining a healthy and happy relationship during isolation.",{"type":124,"name":125,"value":2648},"5-key-tips-for-maintaining-a-healthy-and-happy-relationship-during-isolation",{"type":128,"name":129,"value":2650,"display_timezone":183},"2020-05-21T00:00:00Z",{"type":116,"name":133,"value":2652},[135],{"type":116,"name":137,"value":2654},[489,558,1634],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2657},"By remaining mindful of each other and striving to achieve a sense of balance within your relationship, you can make isolation a much more positive experience.  ",{"type":148,"name":149,"images":2659,"links":2660,"modular_content":2661,"value":2664},{},{},[2662,2663],"n0e452ef8_0125_01f6_3a94_060a877bc6a1","n2f9ddfbe_02c8_010b_d220_fe78663d2d9b","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n0e452ef8_0125_01f6_3a94_060a877bc6a1\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>I can only assume the 6-8 cups of water balanced around our one bedroom apartment are a gift of accessible hydration and not an attack at my flagrant expressive hand motions. \u003C/p>\n\u003Cp>It’s day 30 of social distancing and these may be some signs that isolating with your significant other is not an ideal situation: \u003C/p>\n\u003Cul>\n  \u003Cli>Chewing loudly is now a punishable offense in the court of law. \u003C/li>\n  \u003Cli>Your partner is training to hit Ariana Grande’s high notes (but none of the other lyrics). \u003C/li>\n  \u003Cli>If something is said in a Zoom conference at normal speaking volume, was it really said at all? \u003C/li>\n  \u003Cli>Phone conversations, have they always been this loud? \u003C/li>\n  \u003Cli>Your partner ate most of the snacks but left you exactly one M&M...like a serial killer. \u003C/li>\n  \u003Cli>The dishes – what about the dishes? I said I’d do it later?! \u003C/li>\n  \u003Cli>Your partner is vacuuming, which is almost certainly to shame you for not vacuuming. \u003C/li>\n  \u003Cli>You both need to be present and spend quality time together, but this next TikTok might actually be original content. \u003C/li>\n  \u003Cli>Lest we forget looming mutual concerns around job security, a struggling economy, the future of humanity.\u003C/li>\n\u003C/ul>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>As we continue to navigate the new normal of being confined to our homes, many of us are understandably feeling the strain on our relationships. Going from simply living together to spending every waking moment with each other can be taxing on the wellbeing of both of you. By remaining mindful of each other and striving to achieve a sense of balance within our relationships during this time, we can make for a much more positive experience.  \u003Cbr>\n \u003Cbr>\nThere will be moments during isolation that see us enjoying activities with our partners that previously may not have been a regular occurrence, such as cooking elaborate meals together or starting a fun project around the house. However, it’s crucial to simultaneously understand the need for separation, space, and time alone. \u003Cbr>\n \u003Cbr>\nRelationships require work at any given time, but it is especially important to ‘step up to the plate’ during our time in isolation and take responsibility for our role as a partner. We recently spoke to our Chief Psychologist, Kate Blundell, to ask for some advice about how to do this and how to maintain a happy, healthy relationship throughout our time in isolation. Here are some of her thoughts.\u003Cbr>\n \u003C/p>\n\u003Cp>\u003Cstrong>Acknowledge how you’re feeling and communicate that to your partner \u003C/strong>\u003Cbr>\n \u003Cbr>\nIt’s perfectly acceptable to be struggling under the weight of constantly being at home and in each other’s company. You may feel that because there are many others who are worse off than you in these times, your anxiety is less justified or valid. However, it’s important to acknowledge and allow yourself to feel uneasy and to allow your partner to do the same. Take the time to sit down and discuss how you are both coping. You might ask: How are you feeling within yourself today? Is there something I can do to help alleviate the anxiety/fear you’re feeling right now? How can I be a better partner to you at this time? \u003Cbr>\n\u003Cbr>\n\u003Cstrong>Plan and share the workload \u003C/strong>\u003Cbr>\n \u003Cbr>\nTake the time to plan for the week ahead in the way of household responsibilities or taking turns with home schooling and doing activities with the kids. Create a roster or schedule of sorts and pop it on the fridge; this may sound tedious to some, but there are huge benefits to be had from maintaining a sense of structure in such uncertain times. A schedule creates boundaries and a clear sense of direction when it comes to sharing the workload. Essentially, it is a great way to avoid any disappointment of unmet expectations you might have with your partner if you didn’t have a plan and individual responsibilities for the week ahead. \u003Cbr>\n\u003Cbr>\n\u003Cstrong>Get moving! \u003C/strong>\u003Cbr>\n \u003Cbr>\nWhether it be together, apart, or a combination of both, there is no denying that the benefits of exercise are crucial to your overall wellbeing during isolation. Endorphins have the ability to relieve pain, reduce emotional stress and improve the body’s immune system. If you can feel good within yourself, then you will naturally emanate this to those who surround you, including your partner. Partner workouts can be an incredible way to expend any restless energy that can accumulate from being cooped up at home. \u003Cbr>\n \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n2f9ddfbe_02c8_010b_d220_fe78663d2d9b\">\u003C/object>\n\u003Cp>\u003Cbr>\n\u003Cstrong>Find your own space during the work week \u003C/strong>\u003Cbr>\n \u003Cbr>\nI cannot stress enough just how important it is to actively create space from each other during this time. Setting healthy boundaries in this environment is paramount to the overall wellbeing of your relationship. Find your own work zones in the house, ideally in separate rooms and try to limit your verbal interactions during ‘work hours’. You should aim to treat it as though you are both at your usual, respective workplaces and endeavour to adopt these circumstances into your home life. If you have to, communicate via text instead of popping into the room that your partner is working from, thereby limiting the sense of constantly being in each other’s company.  \u003Cbr>\n \u003Cbr>\n\u003Cstrong>Reach out to others/connect with friends and loved ones \u003C/strong>\u003Cbr>\n \u003Cbr>\nIt’s impossible to rely on your partner as the sole source of your stress relief during isolation. We need to remain connected to family and friends during this time, in whatever way that you can. There are countless platforms available to do this right now, including Facetime, Zoom, Houseparty and more. Reach out with a phone call, an email, or even write a letter. Utilise these moments to share positive experiences with each other. Ask your friends and loved ones what the best part of their day was – this can be incredibly uplifting and beneficial.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cstrong>You might also like:\u003C/strong>\u003C/p>\n\u003Cp>\u003Ca href=\"/education/how-to-connect-positively-during-times-of-physical-disconnection\">How to connect positively during times of physical disconnection\u003C/a>\u003C/p>",{"type":121,"name":157,"value":2666},"5 Tips to maintain a healthy relationship during isolation.",{"type":121,"name":160,"value":2668},"Remain mindful of each other and strive to achieve a sense of balance within your relationship. You'll be amazed at how you can make isolation a much more positive experience.",{"type":121,"name":163,"value":2670},"maintain a healthy relationship during isolation",{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2673},[],{"type":121,"name":173,"value":2675},"Want to know how to maintain a healthy relationship during isolation? Even when your partner eats all the good snacks?",{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2678},[],{"type":121,"name":191,"value":192},{"system":2681,"elements":2687},{"id":2682,"name":2683,"codename":2684,"language":109,"type":110,"collection":109,"sitemap_locations":2685,"last_modified":2686,"workflow":109,"workflow_step":113},"f920d2de-34c3-45a8-b66e-51324f5c7f4f","Getting started with online therapy","edu_article___getting_started_with_telehealth",[],"2020-07-17T00:47:48.0723559Z",{"content_type":2688,"title":2690,"slug":2692,"publish_date":2694,"author":2696,"category":2699,"read_time":2702,"summary":2703,"content":2705,"meta__meta_title":2712,"meta__meta_description":2713,"meta__meta_keywords":2714,"meta__canonical":2715,"meta__indexing":2716,"meta__og_title":2718,"meta__og_description":2719,"meta__og_image":2720,"meta__service_type":2722},{"type":116,"name":117,"value":2689},[119],{"type":121,"name":122,"value":2691},"How to create a safe, therapeutic and distraction-free space for online therapy",{"type":124,"name":125,"value":2693},"how-to-create-a-safe-therapeutic-and-distraction-free-space-for-online-therapy",{"type":128,"name":129,"value":2695,"display_timezone":183},"2020-05-18T00:00:00Z",{"type":116,"name":133,"value":2697},[2698],"dr_xi_liu",{"type":116,"name":137,"value":2700},[489,2701,558,1634,280],"adversity_and_grief_",{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2704},"In a therapy session, a lot of consideration goes into optimising the physical and emotional environment in order to establish trust, stability and comfort. With online therapy, the responsibility for creating an optimal therapy environment is shared between the therapist and the client.",{"type":148,"name":149,"images":2706,"links":2707,"modular_content":2708,"value":2711},{},{},[2709,2710],"n46dc94bf_d44c_01ad_1232_0b9ddb29c815","cf9ee082_5986_0167_df7b_47911186b321","\u003Cp>My Mirror was fortunate enough to have Clinical Psychologist, Dr. Xi Liu, write a guide to online therapy to inform our psychologists and patients about how to set up an optimal environment for therapy.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n46dc94bf_d44c_01ad_1232_0b9ddb29c815\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"cf9ee082_5986_0167_df7b_47911186b321\">\u003C/object>",{"type":121,"name":157,"value":2691},{"type":121,"name":160,"value":2704},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2717},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2721},[],{"type":121,"name":191,"value":192},{"system":2724,"elements":2730},{"id":2725,"name":2726,"codename":2727,"language":109,"type":110,"collection":109,"sitemap_locations":2728,"last_modified":2729,"workflow":109,"workflow_step":113},"36c25fe3-f638-475a-b6df-0ec3a6632c4a","Edu and tools - I am Coronavirus","edu_and_tools___i_am_coronavirus",[],"2026-03-16T22:57:30.3239765Z",{"content_type":2731,"title":2733,"slug":2735,"publish_date":2737,"author":2739,"category":2741,"read_time":2743,"summary":2744,"content":2746,"meta__meta_title":2753,"meta__meta_description":2755,"meta__meta_keywords":2756,"meta__canonical":2757,"meta__indexing":2758,"meta__og_title":2760,"meta__og_description":2762,"meta__og_image":2763,"meta__service_type":2765},{"type":116,"name":117,"value":2732},[119],{"type":121,"name":122,"value":2734},"This book makes for a clever and interactive way to introduce your kids to Coronavirus.",{"type":124,"name":125,"value":2736},"this-book-makes-for-a-clever-and-interactive-way-to-introduce-your-kids-to-coronavirus",{"type":128,"name":129,"value":2738,"display_timezone":183},"2020-04-28T00:00:00Z",{"type":116,"name":133,"value":2740},[135],{"type":116,"name":137,"value":2742},[489,1634,558],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2745},"Are you finding it difficult to explain what Coronavirus is to your children? This book makes for a clever and interactive way to introduce your kids to Coronavirus.",{"type":148,"name":149,"images":2747,"links":2748,"modular_content":2749,"value":2752},{},{},[2750,2751],"n48134dc0_9c9f_01dd_607a_cfe5ccfd1f80","n6f16b173_501f_012d_03cf_876453e934f2","\u003Cp>The My Mirror team were talking recently about the benefits of visual resources to help children process changes that may be confronting and potentially harmful for their mental health. The current unsettling coronavirus pandemic is one significant example. So, we went hunting for a visual resource that could be used to inform children about Coronavirus and help them process their emotions.\u003C/p>\n\u003Cp>Those of us with kids agreed that Manuela Molina's children book, 'COVIBOOK' was a brilliant resource to help children learn about coronavirus, and reduce any confusion and concerns.\u003C/p>\n\u003Cp>Molina explains the purpose of the book \u003Ca href=\"https://www.mindheart.co/descargables\" data-new-window=\"true\" target=\"_blank\" rel=\"noopener noreferrer\">on her site\u003C/a>: \"This book is an invitation for families to discuss the full range of emotions arising from the current situation. It is important to point out that this resource does not seek to be a source of scientific information, but rather a tool based on fantasy. My recommendation is to print this material so children can draw on it. Remember that emotions are processed through repetitive play and stories read multiple times.\"\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n48134dc0_9c9f_01dd_607a_cfe5ccfd1f80\">\u003C/object>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n6f16b173_501f_012d_03cf_876453e934f2\">\u003C/object>",{"type":121,"name":157,"value":2754},"A clever and interactive way to introduce your kids to Coronavirus.",{"type":121,"name":160,"value":2745},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2759},[],{"type":121,"name":173,"value":2761},"Looking for a clever and interactive way to explain Coronavirus to your kids?",{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2764},[],{"type":121,"name":191,"value":192},{"system":2767,"elements":2773},{"id":2768,"name":2769,"codename":2770,"language":109,"type":110,"collection":109,"sitemap_locations":2771,"last_modified":2772,"workflow":109,"workflow_step":113},"510838d0-05c1-4154-a5c5-01bfe5e59fd1","Edu and Tools article - Benefits of planning your next adventure after COVID-19","edu_and_tools_article___benefits_of_planning_your_",[],"2020-11-30T06:51:57.1343302Z",{"content_type":2774,"title":2776,"slug":2778,"publish_date":2780,"author":2782,"category":2784,"read_time":2786,"summary":2787,"content":2789,"meta__meta_title":2796,"meta__meta_description":2797,"meta__meta_keywords":2798,"meta__canonical":2799,"meta__indexing":2800,"meta__og_title":2802,"meta__og_description":2804,"meta__og_image":2805,"meta__service_type":2807},{"type":116,"name":117,"value":2775},[119],{"type":121,"name":122,"value":2777},"Benefits of planning your next adventure after COVID-19.",{"type":124,"name":125,"value":2779},"benefits-of-planning-your-next-adventure-after-covid-19",{"type":128,"name":129,"value":2781,"display_timezone":183},"2020-04-27T00:00:00Z",{"type":116,"name":133,"value":2783},[1693],{"type":116,"name":137,"value":2785},[1634,280],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2788},"A healthy level of planning can help you focus on factors within your control, and can bring peace of mind, limit uncertainty and enhance your focus.",{"type":148,"name":149,"images":2790,"links":2791,"modular_content":2792,"value":2795},{},{},[2793,2794],"n13c8dd30_c5ea_0137_ae01_0517d4b6a831","b54e572c_d2b8_0152_0fdd_3c7d8d5ed5ca","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n13c8dd30_c5ea_0137_ae01_0517d4b6a831\">\u003C/object>\n\u003Cp>One way to keep your spirits lifted in isolation can be to research potential places to explore once the restrictions are lifted. Just waiting for, or planning, a travel experience can to bring a certain level of happiness and excitement. And these plans don’t necessarily have to look as far ahead as international travel; just thinking of and planning for domestic travel, a trip out of town, a hike in the next suburb, or the notion of a group adventure can be beneficial to your wellbeing during isolation. \u003C/p>\n\u003Cp>Similarly, your adventure doesn’t have to be physical travel! It might be a new career path, a health quest, or to learn a new language. It’s all about remaining hopeful and the act of looking forward beyond these trying times. Finding the things that provide hope for each of us individually and taking a hold of the reins in our mission to remain hopeful will help all of us get through this. \u003C/p>\n\u003Cp>Here are some handy ways to plan your post COVID-19 adventure, whatever that may be. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>\u003Cstrong>Document your plans \u003C/strong>\u003C/h2>\n\u003Cp>A healthy level of planning can help you focus on factors within your control, and can bring peace of mind, limit uncertainty and enhance your focus. When you take the time to funnel your efforts into a plan, it can produce unparalleled clarity and a clear mind is an incredibly powerful tool. One way to boost this further is to share your plans with a friend, as suggested \u003Ca href=\"http://www.goalband.co.uk/uploads/1/0/6/5/10653372/strategies_for_achieving_goals_gail_matthews_dominican_university_of_california.pdf \">in a study\u003C/a> conducted by Dr. Gail Matthews, a clinical psychologist from the Domenican University of California. The study, which involved participants from around the world (including Australia), revealed that people who wrote down their goals and shared it with a friend were on average 33% more successful in achieving these goals than those who only mapped out their goals. So, if your post COVID-19 adventure pertains to your career, health or education – start jotting it down and share it with a friend! \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>\u003Cstrong>Create an adventure board\u003C/strong>\u003C/h2>\n\u003Cp>Whether it be on Pinterest or an actual pinboard on your wall, call upon your creative side to round up images associated with your prospective plans. Pinterest has often been referred to as the ‘last positive space online’ – a constructive and effective way of gathering ideas and imagery of inspiration, community and mindfulness. This kind of creative outlet can reduce stress, anxiety, depression, and can help process difficult emotions and experiences. \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b54e572c_d2b8_0152_0fdd_3c7d8d5ed5ca\">\u003C/object>\n\u003Ch2>\u003Cstrong>Look forward into the future\u003C/strong>\u003C/h2>\n\u003Cp>Thinking about the future can help us lead more generous and fulfilled lives. Not only does it motivate us to achieve our goals, but it improves our psychological wellbeing. Take the time to visualise what it would be like in the future to embark on your adventures or reach your goals post COVID-19. The power of anticipation, or something to look forward to can give us the motivation and persistence we need to keep moving forward through trying times. \u003C/p>\n\u003Cp>Don't forget to also be present and notice little moments of joy each day. Take a trip to get a cup of coffee and be present in your future planning, or on a call with a loved one or friend.\u003C/p>\n\u003Ch2>\u003Cstrong>Voice your plans to someone\u003C/strong>\u003C/h2>\n\u003Cp>Simply telling others about your dreams, desires and goals can help bring them to fruition. By vocalising your plans, it gives you a heightened sense of responsibility to go through with them. It’s good to feel responsible in this way; to take as much control of your future where you can. Talking through your goals with someone can empower you to achieve them and is also a powerful tool of connection. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>My Mirror psychologists can help you to develop the tools you need to build your agency and take control of your psychological wellbeing.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You may also like: \u003Ca href=\"/education/5-key-tips-for-maintaining-a-healthy-and-happy-relationship-during-isolation\">5 key tips for maintaining a healthy and happy relationship during isolation\u003C/a>.\u003C/p>",{"type":121,"name":157,"value":2777},{"type":121,"name":160,"value":2788},{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2801},[],{"type":121,"name":173,"value":2803},"Planning has loads of benefits - get planning for life after COVID-19.",{"type":121,"name":175,"value":2788},{"type":178,"name":179,"value":2806},[],{"type":121,"name":191,"value":192},{"system":2809,"elements":2815},{"id":2810,"name":2811,"codename":2812,"language":109,"type":110,"collection":109,"sitemap_locations":2813,"last_modified":2814,"workflow":109,"workflow_step":113},"393113b1-6da6-4988-b971-6615aefc5b24","Edu article - 6 signs you’re suffering from financial anxiety","edu_article___signs_you_re_suffering_from_financia",[],"2022-02-11T04:33:35.6089986Z",{"content_type":2816,"title":2818,"slug":2820,"publish_date":2822,"author":2824,"category":2826,"read_time":2828,"summary":2829,"content":2831,"meta__meta_title":2838,"meta__meta_description":2840,"meta__meta_keywords":2842,"meta__canonical":2843,"meta__indexing":2844,"meta__og_title":2846,"meta__og_description":2847,"meta__og_image":2848,"meta__service_type":2850},{"type":116,"name":117,"value":2817},[119],{"type":121,"name":122,"value":2819},"6 signs you’re suffering from financial anxiety",{"type":124,"name":125,"value":2821},"6-signs-you-re-suffering-from-financial-anxiety",{"type":128,"name":129,"value":2823,"display_timezone":183},"2020-04-23T00:00:00Z",{"type":116,"name":133,"value":2825},[1693],{"type":116,"name":137,"value":2827},[489,1634,558],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2830},"Developing your awareness of factors that influence financial anxiety can be the key to acknowledging and working through your financial concerns, particularly during uncertain times.",{"type":148,"name":149,"images":2832,"links":2833,"modular_content":2834,"value":2837},{},{},[2835,2836],"n1d044374_f280_018c_8b7a_d6c9c29bd0a6","fe67d809_ea09_014e_b0fa_2e9578b8236e","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n1d044374_f280_018c_8b7a_d6c9c29bd0a6\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Money can be a significant cause of \u003Ca href=\"https://www.mymirror.com.au/education/do-i-have-an-anxiety-disorder-or-am-i-just-stressed\" title=\"Do I suffer from anxiety or am I just stressed?\">stress and anxiety\u003C/a> in life, and it has the potential to negatively impact mental wellbeing, relationships, productivity and resilience. \u003C/p>\n\u003Cp>Before COVID-19 hit the Australian shores, typical concerns about overspending, budgeting, mortgages, rent, superannuation and bills were some of the factors keeping people awake at night. For others, they may have been consumed by what felt like an obsession to save money (abstaining from that weekend take away avocado on toast). These factors alone were enough to cause too many Australians to experience financial anxiety. \u003C/p>\n\u003Cp>Since early 2020, however, uncertainty and isolation have thrust even more Australians into positions of financial hardship. Many can’t switch off their worries about losing their job and not being able to generate a reliable income. Others, particularly our older generation, are concerned about losing their superannuation. \u003C/p>\n\u003Cp>Amidst uncertain times, some self-awareness of our level of financial anxiety may be key to addressing it and working through it as best we can.\u003C/p>\n\u003Ch2>\u003Cstrong>What is financial anxiety? How is it different to financial stress? \u003C/strong>\u003C/h2>\n\u003Cp>There is a difference between financial anxiety and financial stress. A person who is experiencing financial stress may have difficulty meeting basic financial commitments due to a lack of savings, income or financial support. While financial stress can have a negative impact on someone’s health and psychological wellbeing, it is different from financial anxiety. \u003C/p>\n\u003Cp>Financial anxiety can be defined by an individual’s uneasy and worrisome attitude toward finances and a larger than usual focus and concern about how to effectively spend their money. People experiencing financial anxiety may be pre-occupied with questions like “Do I have enough savings?” and “Am I using my money on the right things?”. These worries may be more frequent and difficult to control, impacting on a person’s everyday life and causing distress. People experiencing this type of anxiety are more likely to be pre-occupied with budgeting and planning (more so than would be helpful), checking, or avoiding checking account statements, and finding purchase decisions difficult to make or requiring excessive reassurance from others about these decisions. These worries and unhelpful behaviours around finances are \u003Ca href=\"https://www.mymirror.com.au/anxiety-therapy#what-are-the-signs-of-anxiety\" title=\"Signs and symptoms of anxiety\">symptoms of anxiety\u003C/a>. \u003C/p>\n\u003Cp>It is important to normalise this stress and these worries. Ask yourself...Is what I’m feeling realistic? What impact are my attitudes having on my relationships? How much distress is this causing me? \u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"fe67d809_ea09_014e_b0fa_2e9578b8236e\">\u003C/object>\n\u003Ch2>\u003Cstrong>6 Signs you might be suffering from financial anxiety\u003C/strong>\u003C/h2>\n\u003Cp>Some level of concern about money is normal but it shouldn’t have this level of impact or be causing significant distress:  \u003C/p>\n\u003Ch3>A fixation on money \u003C/h3>\n\u003Cp>When we feel anxious we sometimes pay more attention to things we see as a threat. Whether you’re constantly increasing your financial goals or constantly disappointed by not reaching them at all, obsession with financial goals can be toxic. \u003C/p>\n\u003Ch3>You don’t want to discuss money \u003C/h3>\n\u003Cp> If the idea of discussing your financial concerns with others makes you feel uneasy, this could be the most obvious sign you are suffering from financial anxiety. On the flipside, one of the most common reactions to anxiety, is avoidance and so it might sometimes feel easier to avoid these discussions than to face them head on. \u003C/p>\n\u003Ch3>Money woes create sleeping woes \u003C/h3>\n\u003Cp> Anxiety and over-thinking (about finances and more generally) often result sleeping difficulties. If you have enough savings and earnings to allow you to live comfortably, but your concerns about finances still prevent you from getting a good night’s rest, you should consider talking to a therapist about coping with this anxiety. Addressing your mental health concerns can also help prevent any adverse impacts on your physical health. \u003C/p>\n\u003Ch3>Saving versus stockpiling money \u003C/h3>\n\u003Cp>Having a sensible budget and solid savings plan can suggest you have positive associations with money but if your saving turns into an obsession, you’re probably experiencing some financial anxiety. \u003C/p>\n\u003Ch3>Money as a negative impact on your relationship \u003C/h3>\n\u003Cp>There are plenty of factors in our everyday lives that can impact the strength of our relationships. Money is one of these. If your conversations with others about finances create ongoing friction and torment, your financial anxiety is having an impact on your life. It would be worthwhile talking to a therapist to develop the tools to maintain positive and purposeful conversations about money. \u003C/p>\n\u003Ch3>Avoiding decisions \u003C/h3>\n\u003Cp>Many of us get so consumed about making financial decisions that we stop making decisions around finances altogether. If you find yourself in a position where you no longer feel like you can’t make any financial decisions you might be experiencing decision paralysis, which may be worth talking to a therapist about. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Ch2>\u003Cstrong>Which came first, the spending or the anxiety? \u003C/strong>\u003C/h2>\n\u003Cp>Spending to make yourself feel better can snowball quickly and generate a vicious cycle. If you tend to spend to feel better and this in turn increases your financial anxiety, we suggest you talk to a professional about breaking the cycle. \u003C/p>\n\u003Ch2>\u003Cstrong>When should I seek psychological help for financial anxiety?  \u003C/strong>\u003C/h2>\n\u003Cp>Seeking psychological help, for any concerns you have, is a healthy and proactive way to prioritise your mental health. This includes \u003Ca href=\"https://www.mymirror.com.au/online-psychologists/anxiety\" title=\"Anxiety Psychologists\">treating financial anxiety\u003C/a>. \u003C/p>\n\u003Cp>For individuals who have savings and can finance a comfortable life but have had negative experiences with money in their past, or feel panicked thinking about your saving and spending, you may like to \u003Ca href=\"https://www.mymirror.com.au/online-psychologists\" title=\"Find a psychologist online\">speak to a psychologist\u003C/a> about unhelpful beliefs and attitudes about money. \u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You might also like:  \u003Ca href=\"/education/how-to-connect-positively-during-times-of-physical-disconnection\">How to connect positively during times of disconnection\u003C/a>\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>",{"type":121,"name":157,"value":2839}," 6 signs You Are Suffering from Financial Anxiety | My Mirror",{"type":121,"name":160,"value":2841},"Money can be a significant cause of stress in life. It has the potential to negatively impact mental wellbeing, relationships, productivity and resilience ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2845},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2849},[],{"type":121,"name":191,"value":192},{"system":2852,"elements":2858},{"id":2853,"name":2854,"codename":2855,"language":109,"type":110,"collection":109,"sitemap_locations":2856,"last_modified":2857,"workflow":109,"workflow_step":113},"25320a97-4c3f-44fe-9fb9-ce7b454fb030","Edu article - positive phone call","article_heading_lorem_ipdum_dolor_sit_amet_over_th",[],"2025-07-24T06:47:39.9928085Z",{"content_type":2859,"title":2861,"slug":2863,"publish_date":2865,"author":2867,"category":2869,"read_time":2871,"summary":2872,"content":2874,"meta__meta_title":2880,"meta__meta_description":2881,"meta__meta_keywords":2883,"meta__canonical":2884,"meta__indexing":2885,"meta__og_title":2887,"meta__og_description":2888,"meta__og_image":2889,"meta__service_type":2891},{"type":116,"name":117,"value":2860},[119],{"type":121,"name":122,"value":2862},"How to connect positively during times of physical disconnection",{"type":124,"name":125,"value":2864},"how-to-connect-positively-during-times-of-physical-disconnection",{"type":128,"name":129,"value":2866,"display_timezone":183},"2020-04-14T00:00:00Z",{"type":116,"name":133,"value":2868},[1693],{"type":116,"name":137,"value":2870},[1634,489,558,280],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2873},"Video calls have become the preferred method to keep in touch as the world navigates its way through the unchartered territory of COVID-19. So, how can you ensure your video calls are positive and help you maintain strong bonds with the people you love? ",{"type":148,"name":149,"images":2875,"links":2876,"modular_content":2877,"value":2879},{},{},[2878],"n92a98a65_79c7_019a_0f16_0ec694e63c5f","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"n92a98a65_79c7_019a_0f16_0ec694e63c5f\">\u003C/object>\n\u003Cp>Most Australians are keeping their distance and playing by the isolation rules to do their best to help curb the spread of COVID-19. So far, it’s working. \u003C/p>\n\u003Cp>However, ongoing atmosphere of uncertainty and constant updates from the Government and news channels tend to saturate our conversations with negativity and concern. As time goes on, prolonged self-isolation, social distancing and physical disconnection will have a negative impact on the mental health of many individuals. \u003C/p>\n\u003Cp>Australians are trying their best to stay connected to loved ones and remain positive during forced social distancing and self-isolation. Zoom parties, FaceTime calls, chats over the fence or from a car window, SnapChats, Netflix parties, online trivia – even online dating has even persevered where Aussies are Zooming matches. \u003C/p>\n\u003Cp>Video calls have become the preferred method to keep in touch and stay sane as the world navigates its way through the unchartered territory of COVID-19. Technology allows us to see the expressions of our loved ones and maintain some sort of connection through the current period of physical disconnection caused by isolation measures. \u003C/p>\n\u003Ch3>\u003Cstrong>If you do one thing during your video calls, do this \u003C/strong>\u003C/h3>\n\u003Cp>While we call our loved ones to check in and ensure they’re okay, do try to steer away from focusing solely on the current pandemic. The reason you’re video calling your friends and loved ones is to connect. So, try not to become fixated on COVID-19 and the latest figures and Government updates. Understandably, COVID-19 will consume some of your conversation. After all, we’re experiencing these unprecedented times together. However, if you center your conversation around isolation and uncertainty, all parties on the call might be left feeling a little more disconnected and isolated than ever.\u003C/p>\n\u003Ch3>\u003Cstrong>So, how can you ensure your video calls are positive and help you maintain strong bonds with the people you love?\u003C/strong>\u003C/h3>\n\u003Cp>The My Mirror team got together and discussed the ways in which we have maintained positive video calls during isolation. \u003C/p>\n\u003Ch4>\u003Cstrong>10 ways to initiate and maintain positive video calls in isolation \u003C/strong>\u003C/h4>\n\u003Col>\n  \u003Cli>Schedule your video calls around \u003Cstrong>reasons to celebrate\u003C/strong> – birthdays, annual celebrations, mother’s day or father’s day.\u003C/li>\n  \u003Cli>Schedule your calls around \u003Cstrong>familiar and normalised daily routines\u003C/strong> – sit down and chat over your coffee break, afternoon tea, the evening bedtime routine with your kids or even Friday afternoon wind down drinks.\u003C/li>\n  \u003Cli>\u003Cstrong>Revisit memories \u003C/strong>that bring you joy – these can be a great way to maintain the bond between loved ones and even deeper relationships. Try a Facebook flashback, where you pick a memory from your Facebook photos (or other social media profiles) and use this to relive experiences that brought you and your loved ones close and made you laugh. Plan the next time you get to do this together.\u003C/li>\n  \u003Cli>\u003Ca href=\"http://education/benefits-of-planning-your-next-adventure-after-covid-19\">\u003Cstrong>Plan for life after isolation\u003C/strong>\u003C/a> – just planning your next trip can bring you joy.\u003C/li>\n  \u003Cli>Dust off your \u003Cstrong>board games\u003C/strong> – play one of your favourite board games over video call or if you’re into gaming, take the challenge online.\u003C/li>\n  \u003Cli>\u003Cstrong>Netflix movie night\u003C/strong> – schedule a movie night and watch your favourite comedies to get your belly moving with laughter.\u003C/li>\n  \u003Cli>\u003Cstrong>Book Club conversations\u003C/strong> – an easy group meeting to manage via video call! \u003C/li>\n  \u003Cli>\u003Cstrong>Take the conversation outdoors\u003C/strong> – go for a walk or join in on a group exercise session – it goes without saying that this is great for your physical health too.\u003C/li>\n  \u003Cli>\u003Cstrong>Friends who cook together\u003C/strong> – talk a friend or family member through your favourite recipes. \u003C/li>\n  \u003Cli>\u003Cstrong>If you’re musical\u003C/strong> – try playing a duet over the phone with a friend or loved one. \u003C/li>\n\u003C/ol>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>And remember, it’s easy to be distracted when there is so much uncertainty and so many people around you are worried about things such as isolation, health, aging parents, or losing their job and financial security. Be present when you connect with others. Be curious and listen. Allow yourself to be open and engaged in the moment. \u003C/p>\n\u003Cp>If you’re noticing that you’re feeling distracted, often worried and you’re having difficulty managing this, our My Mirror Psychologists can help.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>You might also like:\u003C/p>\n\u003Cul>\n  \u003Cli>\u003Ca href=\"/education/5-key-tips-for-maintaining-a-healthy-and-happy-relationship-during-isolation\">Key tips for maintaining a happy and healthy relationship during isolation\u003C/a>\u003C/li>\n  \u003Cli>\u003Ca href=\"/education/benefits-of-planning-your-next-adventure-after-covid-19\">Benefits of planning your next adventure after COVID-19\u003C/a>\u003C/li>\n\u003C/ul>",{"type":121,"name":157,"value":2862},{"type":121,"name":160,"value":2882},"Video calls have become the preferred method to keep in touch. So, how can you ensure your video calls are positive and help you maintain strong bonds with the people you love? ",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2886},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2890},[],{"type":121,"name":191,"value":192},{"system":2893,"elements":2899},{"id":2894,"name":2895,"codename":2896,"language":109,"type":110,"collection":109,"sitemap_locations":2897,"last_modified":2898,"workflow":109,"workflow_step":113},"85338d19-7e49-4636-80a0-150270bab227","Edu article - Handling extreme levels of emotions during this time.","education_article_1",[],"2022-02-16T22:40:00.5007979Z",{"content_type":2900,"title":2902,"slug":2904,"publish_date":2906,"author":2908,"category":2910,"read_time":2912,"summary":2913,"content":2915,"meta__meta_title":2921,"meta__meta_description":2923,"meta__meta_keywords":2925,"meta__canonical":2926,"meta__indexing":2927,"meta__og_title":2929,"meta__og_description":2930,"meta__og_image":2931,"meta__service_type":2933},{"type":116,"name":117,"value":2901},[119],{"type":121,"name":122,"value":2903},"Handling extreme emotions during stressful times.",{"type":124,"name":125,"value":2905},"handling-extreme-emotions-during-stressful-times",{"type":128,"name":129,"value":2907,"display_timezone":183},"2020-04-06T00:00:00Z",{"type":116,"name":133,"value":2909},[1693],{"type":116,"name":137,"value":2911},[1634,489,558,280],{"type":141,"name":142,"value":1584},{"type":121,"name":145,"value":2914},"When something as distressing and unexpected as the COVID-19 pandemic occurs, the emotional reactions we have can be extremely unpleasant, frightening and often overwhelming. Here are some tips about how to normalise your emotions during confronting times.",{"type":148,"name":149,"images":2916,"links":2917,"modular_content":2918,"value":2920},{},{},[2919],"b1dc423e_bccc_01d9_c14f_add02c982c72","\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"b1dc423e_bccc_01d9_c14f_add02c982c72\">\u003C/object>\n\u003Cp>When something as distressing and unexpected as the COVID-19 pandemic occurs, the emotional reactions we have can be extremely unpleasant, frightening, and often overwhelming.\u003C/p>\n\u003Cp>When we identify and normalise our emotional reactions, we empower ourselves to formulate action plans in order to take back control of our mental wellbeing. It’s important to understand that the immensity of the effects of COVID-19 can have the ability to present and manifest themselves in ways in which we may find difficult to understand or deal with. You might be wondering:  \u003C/p>\n\u003Cul>\n  \u003Cli>\u003Cem>Why am I constantly feeling on edge? \u003C/em>\u003C/li>\n  \u003Cli>\u003Cem>Why am I crying for no apparent reason? \u003C/em>\u003C/li>\n  \u003Cli>\u003Cem>Why have I lost my appetite? \u003C/em>\u003C/li>\n  \u003Cli>\u003Cem>Why am I overeating? \u003C/em>\u003C/li>\n  \u003Cli>\u003Cem>Why do I feel so unmotivated?\u003C/em>\u003C/li>\n\u003C/ul>\n\u003Cp>It’s only when we recognise these emotions and acknowledge that they are completely reasonable and common reactions to an unprecedented event, that we can then normalise our feelings in order to take back control of our psychological health. Here are the ways in which we can achieve this:\u003C/p>\n\u003Ch3>\u003Cstrong>Recognise and acknowledge your emotions\u003C/strong>\u003C/h3>\n\u003Cp>Identify them, write them down, discuss them with a partner or friend. Feelings function like a pressure cooker and pressure increases without release. Often our defense mechanisms work to hide our emotions from consciousness, and it can be difficult to reveal them to ourselves and subsequently, to others.\u003C/p>\n\u003Ch3>\u003Cstrong>Normalise your feelings\u003C/strong>\u003C/h3>\n\u003Cp>Take notice if you start judging what you feel. At one time or another, it might seem as though we are alone in our feelings and that our emotions are abnormal or erratic. You might think that you’re ‘acting crazy’ or even be ashamed of how you’re feeling. The simple fact of the matter is that - be it from biological, situational, or environmental factors - we all react to stressors in different ways, and no one way is the ‘correct’ way to feel. When we recognise this, we normalise our emotions and thereby empower ourselves to take control and make a plan for the betterment of our mental health in the future.\u003C/p>\n\u003Ch3>\u003Cstrong>Take back control and devise your action plan\u003C/strong>\u003C/h3>\n\u003Cp>There are so many ways in which we can begin to take back our psychological resilience. When we make plans to change harmful habits or cycles, we can regain control of our wellbeing. We are choosing to take action; we are the driver of change. Here are a few actions we can take to combat the extreme levels of emotion we might be feeling during COVID-19 or other challenging times:\u003C/p>\n\u003Col>\n  \u003Cli>\u003Cstrong>Keep active! \u003C/strong>Regular exercise can have a profoundly positive impact on our emotional wellbeing. It can help to reduce emotional stress, improve your mood and your quality of sleep.\u003C/li>\n  \u003Cli>\u003Cstrong>Try staying away from the news for a while. \u003C/strong>Of course, it’s important to check in with any government updates, but a constant intake of bad news can have a harmful and detrimental effect on our mental health. \u003C/li>\n  \u003Cli>\u003Cstrong>Set yourself goals. \u003C/strong>This doesn’t mean you need to take on major tasks like learning a new language. Setting yourself small, realistic goals can be a great distraction whilst you're in isolation and you’ll feel a great sense of fulfillment once they are accomplished. For example, you might like to plan your next adventure for a time after COVID-19 restrictions have been lifted.\u003C/li>\n  \u003Cli>\u003Cstrong>Try meditation.\u003C/strong> It’s no secret that the benefits of meditation are prolific when it comes to mental health. Increased awareness, clarity and improved focus are just a few and there are so many meditation resources available out there.\u003C/li>\n  \u003Cli>\u003Cstrong>Keep a diary. \u003C/strong>Writing your thoughts and feelings down can help you prioritise your fears and concerns. It doesn’t have to be every single day, but journaling every so often has been proven to reduce symptoms of depression, enhance your sense of wellbeing and boost your overall mood.\u003C/li>\n\u003C/ol>\n\u003Cp>Take the first steps to reveal yourself to an empathic professional. Book your My Mirror session today and take back control of your emotional wellbeing.\u003C/p>",{"type":121,"name":157,"value":2922},"Handling extreme emotions during stressfull times | My Mirror",{"type":121,"name":160,"value":2924},"When something as distressing a pandemic occurs, the emotional reactions we have can be extremely overwhelming. Here are some tips about how to normalise your emotions during confronting times.",{"type":121,"name":163,"value":192},{"type":121,"name":166,"value":192},{"type":169,"name":170,"value":2928},[],{"type":121,"name":173,"value":192},{"type":121,"name":175,"value":192},{"type":178,"name":179,"value":2932},[],{"type":121,"name":191,"value":192},{"system":2935,"elements":2941},{"id":2936,"name":2937,"codename":2938,"language":109,"type":110,"collection":109,"sitemap_locations":2939,"last_modified":2940,"workflow":109,"workflow_step":113},"4996c413-a7ba-44fc-b13c-78efcde4115a","Edu article - working from home","edu_article___working_from_home__what_are_your_emp",[],"2022-02-16T22:51:20.0786701Z",{"content_type":2942,"title":2944,"slug":2946,"publish_date":2948,"author":2950,"category":2953,"read_time":2955,"summary":2956,"content":2958,"meta__meta_title":2964,"meta__meta_description":2966,"meta__meta_keywords":2968,"meta__canonical":2969,"meta__indexing":2970,"meta__og_title":2972,"meta__og_description":2973,"meta__og_image":2974,"meta__service_type":2976},{"type":116,"name":117,"value":2943},[119],{"type":121,"name":122,"value":2945},"Working from home: what are your employer’s responsibilities and what are yours?",{"type":124,"name":125,"value":2947},"working-from-home-what-are-your-employer-s-responsibilities-and-what-are-yours",{"type":128,"name":129,"value":2949,"display_timezone":183},"2020-03-24T00:00:00Z",{"type":116,"name":133,"value":2951},[2952],"the_conversation_",{"type":116,"name":137,"value":2954},[1634,489,280],{"type":141,"name":142,"value":183},{"type":121,"name":145,"value":2957},"Working from home doesn’t change the fact that your relationship with your employer is based on mutual obligations.",{"type":148,"name":149,"images":2959,"links":2960,"modular_content":2961,"value":2963},{},{},[2962],"fb37700d_f15f_01ec_19a8_490a50b2118c","\u003Cp>Over the past month, a lot of Australian employers have allowed their employees to work from home, so they can self-isolate in an effort to help reduce the spread of COVID-19. The decision to merge the work setting with home life was made quite quickly for some, and the extent of the change was something not all Australians fully understood.\u003C/p>\n\u003Cp>This shift of workplace environment may have caused confusion and potential anxiety for employees, not knowing where boundaries lay and what their responsibilities are.\u003C/p>\n\u003Cp>The team at My Mirror recently read this article from The Conversation and found it very informative to help employees navigate their way into the working-from-home space.\u003C/p>\n\u003Cobject type=\"application/kenticocloud\" data-type=\"item\" data-rel=\"component\" data-codename=\"fb37700d_f15f_01ec_19a8_490a50b2118c\">\u003C/object>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>By Robin Price, Lecturer in Employment Relations and Human Resource Management, CQUniversity Australia & Linda Colley, Associate Professor HRM/IR, CQUniversity Australia\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>So you’ve been asked to work from home.\u003C/p>\n\u003Cp>Doing so usually requires changing aspects of your relationship with your employer. What it doesn’t change is that your relationship is based on mutual obligations. These remain exactly the same even though you work at home.\u003C/p>\n\u003Cp>Your employer’s duties, under both industrial relations and work health and safety laws, are to ensure you are able to work safely at home, and to cover reasonable expenses. Your obligation is to work if you want to be paid.\u003C/p>\n\u003Cp>\u003Cbr>\u003C/p>\n\u003Cp>Read the \u003Ca href=\"https://theconversation.com/working-from-home-what-are-your-employers-responsibilities-and-what-are-yours-133922\">full article\u003C/a> on The Conversation\u003C/p>",{"type":121,"name":157,"value":2965},"Working from home: What are your employer’s responsibilities | My Mirror",{"type":121,"name":160,"value":2967},"The recent shift of workplace environment may have caused confusion and potential anxiety for employees, not knowing where boundaries lay and what their responsibilities are. 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