Addiction is a significant public health issue in Australia, affecting many individuals and their families and colleagues. Supporting someone close to you who is struggling with addiction can be challenging, but it is also an opportunity to make a significant difference in their recovery journey. Here are some evidence-based strategies, tailored to the Australian context, to effectively support a friend dealing with addiction. 1. Educate Yourself About Addiction Understanding addiction is the first step in providing meaningful support. Addiction is a chronic disease that affects the brain's reward, motivation, and memory functions. It is not a moral failing or a lack of willpower. According to the Australian Institute of Health and Welfare (AIHW), in 2019, about 1 in 20 Australians aged 14 and over had used an illicit drug in the past year. By learning about the nature of addiction, the factors that contribute to it, and the challenges of recovery, you can approach your friend, family member or colleague with empathy and knowledge. 2. Listen Without Judgement One of the most valuable things you can offer your friend, family member or colleague is a non-judgemental ear. Addiction is often accompanied by feelings of shame and guilt, which can be exacerbated by judgmental attitudes. When your friend, family member or colleague talks about their struggles, listen actively and empathetically. Avoid interrupting or offering unsolicited advice. Sometimes, just being there and listening can provide immense relief. 3. Encourage Professional Help While your support is crucial, professional treatment is often necessary for recovery. Encourage your friend to seek help from healthcare providers, therapists, or addiction specialists. Australia has many resources available, such as the Alcohol and Drug Foundation (ADF) and the National Alcohol and Other Drug Hotline (1800 250 015). Offer to help them research treatment options, make appointments, or accompany them to their first session. However, it’s important to respect their autonomy and decision-making process. 4. Set Boundaries Supporting a friend, family member or colleague with addiction does not mean compromising your well-being. Set clear boundaries to protect yourself from potential harm or burnout. This might include not enabling their addictive behaviours, avoiding situations where they might use substances, and maintaining your mental health. Healthy boundaries are essential for both your well-being and the effectiveness of your support. 5. Promote Healthy Activities Encourage your friend, family member or colleague to engage in healthy, substance-free activities that can serve as positive coping mechanisms. This can include exercise, hobbies, or social events that do not involve drugs or alcohol. Joining them in these activities can provide a supportive and non-judgemental environment. Participating in local events or outdoor activities, which are abundant in Australia, can be particularly beneficial. 6. Be Patient and Persistent Recovery from addiction is a long and often non-linear process. Your friend, family member or colleague may experience setbacks or relapses, which can be disheartening. It’s important to remain patient and persistent in your support. Celebrate their successes, no matter how small, and remind them that setbacks are a part of the journey, not a failure. 7. Seek Support for Yourself Supporting someone with an addiction can be emotionally taxing. It’s important to seek support for yourself as well. Consider joining support groups for friends and family of individuals with addiction, such as Al-Anon or Nar-Anon, which are available throughout Australia. These groups can provide a sense of community and shared experience, helping you cope with the challenges of supporting your friend. 8. Encourage a Supportive Environment Help your friend, family member or colleague build a supportive network of friends, family, and professionals who understand their struggles and support their recovery. This might involve encouraging them to distance themselves from people or environments that trigger their addictive behaviours and instead, fostering relationships that promote sobriety and well-being. 9. Avoid Enabling Behaviour While it’s important to be supportive, it’s equally important not to enable your friend, family member or colleague’s addiction. Enabling behaviours can include giving them money, covering up for their mistakes, or minimising the consequences of their actions. Instead, focus on supporting their recovery efforts and encouraging responsible behaviour. 10. Stay Informed About Relapse Prevention Understanding the triggers and warning signs of relapse can help you support your friend, family member or colleague in maintaining their recovery. Encourage them to develop a relapse prevention plan and to seek immediate help if they feel they are at risk of relapsing. Being aware of their triggers and helping them avoid high-risk situations can be crucial in their recovery process. Supporting a friend, family member or colleague struggling with addiction is a compassionate and challenging endeavour. By educating yourself, listening without judgment, encouraging professional help, setting boundaries, promoting healthy activities, and remaining patient, you can provide meaningful support. Remember, your friend, family member or colleague’s journey to recovery is their own, and your role is to offer encouragement and support along the way. Seeking support for yourself and understanding the complexities of addiction can further enhance your ability to help your friend navigate their path to recovery. If you need support We Lysn Mental Health Professionals are ready to have a session with you today, book here . Key Australian Resources for Addiction Support National Alcohol and Other Drug Hotline : 1800 250 015 Alcohol and Drug Foundation (ADF) : www.adf.org.au Lifeline : 13 11 14 (24-hour crisis support and suicide prevention services) Al-Anon Family Groups Australia : www.al-anon.org.au

Cyberbullying, often disguised behind screens and usernames, inflicts deep wounds on the psyche of its victims. This National Day of Action against Bullying and Violence in Australia, it is imperative to shed light on the crippling mental health consequences of cyberbullying and explore ways to combat the insidious phenomenon. The Silent Tormentor Hurtful messages, online harassment, and the spread of malicious rumours as seen in cyberbullying can lead to anxiety, depression, and, in extreme cases, suicidal thoughts. However, the anonymity provided by the internet only encourages perpetrators, due to an ability to escape any true consequences. Additionally, the 24/7 nature of online communication ensures that the torment can happen at any time or location, invading the victim's personal space even when they attempt to escape. The Toll on Mental Health Research consistently highlights the correlation between cyberbullying and deteriorating mental health. The Australian Institute of Health and Welfare (2021) reports that victims mostly fall between the young ages of 14 and 17, and often experience increased stress, lowered self-esteem, and a sense of hopelessness due to cyberbullying. The fear of judgement and ridicule can push individuals into social withdrawal, exacerbating feelings of loneliness and isolation, and impact academic and professional performance. Breaking the Chains: What Can Be Done While the battle against cyberbullying may seem daunting, there are effective strategies to mitigate its toll: 1. Open Communication: Encourage victims to share their experiences with trusted friends, family members, or mental health professionals. Creating a supportive environment is crucial in breaking the isolation cycle. 2. Digital Literacy Education: Equip individuals with the skills to navigate the online world safely. This includes understanding the consequences of cyberbullying, recognising its signs, and learning how to respond appropriately. See here for more information. 3. Reporting and Blocking: Platforms must provide robust reporting mechanisms for users to flag instances of cyberbullying. Empower individuals to block and report offenders, reducing their ability to perpetuate harm. Along with our point above, being educated on the legal consequences of cyberbullying (see here for more information) can act as a deterrent and provide justice for victims. The mental health impacts of cyberbullying are not to be underestimated. By fostering a culture of empathy, resilience, and digital responsibility, we can create a safer online environment that protects the mental well-being of individuals, both young and old alike. If you or a loved one are a victim of cyberbullying, speaking to a mental health professional will provide the opportunity to receive valuable, personalised support and guidance in a confidential setting. You can start secure, online therapy today, by reaching out to our trusted team at We Lysn via welysn.com.

NAIDOC Week 7-14 July, 2024, is a time for all Australians to come together and honour the rich history, culture, and achievements of Aboriginal and Torres Strait Islander peoples. As we reflect on this year's theme, "Keep the fire burning! Blak, Loud and Proud," which celebrates the unyielding spirit of our communities and invites all to stand in solidarity, amplifying the voices that have long been silenced, it's crucial to address a pressing issue that affects many Indigenous Australians: mental health. The State of Mental Health in Indigenous Communities Mental health issues are prevalent in Indigenous communities at disproportionately high rates compared to the general Australian population. According to the Australian Institute of Health and Welfare (AIHW), Indigenous Australians are nearly twice as likely to experience high or very high levels of psychological distress compared to non-Indigenous Australians. Factors contributing to this disparity include historical trauma, socio-economic disadvantages, discrimination, and a lack of culturally appropriate mental health services. Cultural Factors and Historical Trauma The legacy of colonisation, including forced removals, dispossession of land, and suppression of culture, has had profound and lasting effects on the mental well-being of Indigenous peoples. Historical trauma continues to reverberate through generations, manifesting in higher rates of mental health issues such as depression, anxiety, and substance abuse. Cultural factors play a significant role in the mental health of Indigenous Australians. Strong cultural identity and community connections are protective factors that promote resilience and well-being. However, the erosion of cultural practices and languages can contribute to a sense of loss and identity crises, exacerbating mental health issues. Barriers to Mental Health Care One of the significant barriers to accessing mental health care for Indigenous Australians is the lack of culturally competent services. Many mental health services are not designed with Indigenous cultural values and practices in mind, making them less effective or even alienating for Indigenous patients. The AIHW reports that only 27% of Indigenous Australians with mental health conditions access mental health services. Moreover, the stigma surrounding mental health in many Indigenous communities can prevent individuals from seeking help. Fear of judgement and a lack of understanding about mental health issues contribute to this stigma, further hindering access to care. Community-Based Approaches and Culturally Safe Services Addressing mental health in Indigenous communities requires a multi-faceted approach that incorporates cultural safety and community-based strategies. Programs that are designed and delivered by Indigenous people are more likely to be effective, as they are tailored to meet the specific cultural needs of the community. For instance, the Social and Emotional Wellbeing (SEWB) framework, developed by Indigenous health professionals, emphasises a holistic approach to mental health. This framework recognizes the importance of connection to land, culture, spirituality, family, and community in promoting mental health and well-being. Community-led initiatives, such as the Healing Foundation, work to address the impacts of trauma and intergenerational grief. These programs focus on healing through cultural reconnection, community empowerment, and building resilience. Government Initiatives and Policy Recommendations The Australian government has recognised the need for targeted mental health support for Indigenous Australians. The Fifth National Mental Health and Suicide Prevention Plan includes a specific focus on improving mental health outcomes for Indigenous Australians through culturally appropriate services and community-based approaches. However, more needs to be done to close the gap in mental health outcomes. Policy recommendations include increasing funding for Indigenous-led mental health programs, improving cultural competence training for all mental health professionals, and ensuring that Indigenous communities have a voice in the design and implementation of mental health services. NAIDOC Week 2024 provides an opportunity to highlight the importance of mental health for Indigenous Australians and the need for culturally safe, community-driven approaches to care. By acknowledging the unique challenges faced by Indigenous communities and supporting initiatives that promote cultural healing and resilience, we can work towards a future where all Australians have the opportunity to thrive, both mentally and emotionally.  References Australian Institute of Health and Welfare. (2020). Indigenous Mental Health. Retrieved from AIHW website Healing Foundation. (2021). Our Work. Retrieved from Healing Foundation website National Indigenous Australians Agency. (2021). Social and Emotional Wellbeing. Retrieved from NIAA website The Fifth National Mental Health and Suicide Prevention Plan. (2017). Retrieved from Department of Health website By addressing the mental health needs of Indigenous Australians through culturally competent and community-driven approaches, we can help pave the way for a healthier, more inclusive society.

Friendship is one of the most essential components of a fulfilling life. Strong, supportive friendships can profoundly impact our mental health and overall happiness. Here are five reasons why friendship is so important: 1. Emotional Support and Stress Relief Having friends to turn to in times of need provides a critical emotional support system. Friends listen, empathise, and offer comfort during stressful situations. This emotional support helps to reduce feelings of anxiety and depression. According to the Mayo Clinic, social support from friends can significantly reduce stress, increase feelings of self-worth, and promote resilience in the face of life's challenges. 2. Increased Happiness and Life Satisfaction Friendships contribute greatly to our happiness and life satisfaction. Spending time with friends, sharing laughter, and creating memories can lead to increased levels of joy and fulfilment. Research published in the Journal of Happiness Studies found that people with strong social connections are generally happier and experience greater life satisfaction. Engaging in activities with friends, whether it's a casual coffee outing or a weekend getaway, enhances our overall sense of well-being. 3. Improved Mental Health Friendships play a vital role in maintaining and improving mental health. Social interaction with friends can prevent feelings of loneliness and isolation, which are significant risk factors for mental health issues such as depression and anxiety. A study by the National Institute on Aging found that social isolation and loneliness are associated with a higher risk of developing conditions like depression, cognitive decline, and even cardiovascular disease. Friendships provide a sense of belonging and purpose, which are essential for mental well-being. 4. Better Physical Health The benefits of friendship extend beyond mental health to physical health as well. Friends encourage healthy behaviours, such as regular exercise, a balanced diet, and adherence to medical advice. According to Harvard Health, people with strong social ties are more likely to live longer, experience fewer health issues, and recover more quickly from illness. The positive influence of friends can motivate us to adopt and maintain healthy lifestyle choices, contributing to our overall physical health. 5. Personal Growth and Self-Improvement Friendships can be a catalyst for personal growth and self-improvement. Friends challenge us to step out of our comfort zones, try new things, and pursue our goals. They provide constructive feedback and encouragement, helping us to learn and grow. The support and motivation from friends can lead to increased self-confidence and a greater sense of accomplishment. As noted by Psychology Today, friendships can help us develop important life skills, such as empathy, communication, and problem-solving. Friendship is a cornerstone of a happy and healthy life. From providing emotional support and reducing stress to enhancing mental and physical health, the benefits of strong friendships are profound. As we navigate the complexities of life, maintaining and nurturing our friendships should be a priority. By valuing and investing in our friendships, we can enjoy a richer, more fulfilling life filled with joy, support, and mutual growth. By understanding the importance of friendship and actively fostering these relationships, we can significantly improve our mental health and overall happiness. So, take the time to connect with your friends, cherish the moments you share, and build a supportive network that enriches your life in countless ways.

This Men’s Health week, we sit down with Dr. Mark Halloran, a distinguished psychologist with a PHD in neuroscience, whose profound expertise extends to the nuanced landscape of men's mental health. Men's mental health struggles are often exacerbated by social standards that discourage vulnerability and emotional expression. In fact, the Australian government found that only a quarter of men were prepared to seek professional help for their mental health struggles (Ten to Men Longitudinal Study, 2020). Dr. Halloran's unique experience provides a valuable perspective on the topic, including advice to help men and their loved ones face these specific mental health challenges: From your experience, what are some specific mental health challenges that men commonly face? (and if relevant, it would be interesting to hear why you think these challenges might occur eg. societal expectations) I suppose it’s important to acknowledge that when it comes to men and women there are generally more within-group differences than between-group differences. Both men and women tend to suffer from the same high prevalence mental health issues such as anxiety and depression, although on average at different rates – and this may be due to a range of factors including that women are more likely to be diagnosed as they are more likely to seek support in the first place. Men and women struggle with many of the same issues; childhood trauma and neglect, beliefs of ‘not being good enough’ and ‘not being worthy’ and issues related to relationships and attachment. However, on average men do struggle more to recognise their emotions (these may even be the physiological feelings of anxiety) and this is known as normative male alexithymia . The common explanation for this is that boys start with the same emotional expressive abilities and are taught by social and cultural factors that this isn’t socially accepted as they grow into young men. As a young man, I struggled to express myself emotionally, particularly in relation to grief and felt that something was ‘broken’ inside me due to the lack of expression – I remembered as a child the cathartic release of crying (I sometimes envy my 6-year-old son his ability to express wholehearted sadness). I was raised in a stoic Irish Catholic farming family and I can remember being at my grandfather’s funeral when I was 11 years old and my uncles taking me aside and saying to me ‘don’t you cry, you must be strong’. My uncles were wonderful, loving men who were great role models but I always felt that these lessons had somehow inhibited my ability to express my emotions. Only recently after I read a book called Testosterone by Harvard academic Carole Hooven did I find out that testosterone may have the ability to inhibit young men’s ability to cry . It’s a complicated relationship - there are important biological differences but research has also shown that people do tend to cry more in cultures that more freely allow this expression . When I have told men about this they have often expressed to me that they feel less like something is wrong with them and that they haven’t simply ‘learnt from society the wrong kind of emotional expression’. Having said that, discussions about emotional experiences, with the therapist taking a supportive, non-judgemental stance, tend to help people come to understand that their emotions are faculties that are best expressed unimpeded and in relation to their circumstances. Are there certain areas, life stages, or transitions where men may be more vulnerable to mental health issues, that may be useful for men and their loved ones to be aware of? The highest-risk life stage for men is between adolescence and young adulthood where they are at the highest risk of depression, anxiety, suicide, and self-inflicted injuries or alcohol and substance use disorders . Men are also at higher risk of depression, anxiety and suicide after relationship breakups – some of these issues may be due to the differences between men and women in terms of support seeking – it has been found that women are more likely to seek social support from friends and family whilst men are more likely to withdraw from support. This may be due to men seeing themselves as needing to be competent, self-reliant and providers for others – men are also more likely to readily express emotions such as anger outwardly by shouting or becoming physically aggressive. The expression of anger is the one of main differences for why men present for therapy. In your practice, have you seen positive outcomes when men become more comfortable expressing their emotions? In general, everyone benefits from appropriate emotional expression. The problem with emotional expression is really when someone suppresses or inhibits their emotions due to strong beliefs that they have about the expression of negative emotions, for instance, that crying means that ‘I am weak’ or ‘I am falling apart’. What I say to men, and everyone who needs to hear it, is that emotions beg expression in relation to circumstances – if something joyous happens, like the birth of a child, I am joyous, when someone I love dies – I am heartbroken. And with death and grief - I often say that grief is a developmental process – that is, once someone who I love dies there is no ‘getting over it’ but that I will grieve them for the rest of my life, and that this grief changes as a function of time; that I remember more of the love and joy - but that my grief remains as the last vestige of my love. And it is precious to me. I have seen men and women cry with relief when told this – that the grief that they feel, that it does not have strict boundaries, that they are not wrong somehow for still feeling it perhaps years after a loss. It is our fear, our joy, our grief and our love that tethers us to each other and to life itself. What advice do you have for men in terms of effective communication about their mental health with loved ones and mental health professionals? In general, better to share our fears, frailties, and worries with others, particularly the people that we love. This, in some sense, is just basic folk psychology . That the things we believe that we think would burden the people we love are things that are best brought out into the light – and that the sharing of them makes them perhaps less daunting. And also, in terms of relationships, this is how we build intimacy with one another, by sharing ourselves, by trusting the people we care about with the most difficult parts of our experiences. We may learn that the things we fear about ourselves as unacceptable and failed are accepted by the most important people and that we are not alone. Want to hear more from Dr Mark Halloran, listen to his podcast Deep Trouble –https://www.drmarkhalloran.info/podcast, or book a session today.

In our fast-paced and increasingly stressful world, finding effective ways to maintain mental health is more crucial than ever. Yoga, an ancient practice rooted in Indian philosophy, has been recognised not only for its physical benefits but also for its profound positive impact on mental health. Here’s a look at how incorporating yoga into your routine can lead to significant mental and emotional benefits. 1. Reduces Stress and Anxiety Yoga is well-known for its ability to soothe the mind and reduce stress levels. Practices like Hatha and Kundalini yoga incorporate poses (asanas), breathing techniques (pranayama), and meditation to create a holistic approach to stress relief. Regular yoga practice helps lower levels of cortisol, the body's stress hormone, and promotes a state of relaxation. Moreover, through mindful breathing, yoga helps regulate the nervous system, thereby reducing anxiety and creating a calming effect on the entire body. 2. Enhances Mood and Helps Combat Depression Yoga can be a powerful tool in combating depression. Several studies have shown that yoga can increase the production of serotonin, often referred to as the 'happiness hormone,' which plays a significant role in mood regulation. The meditative elements of yoga can also contribute to greater emotional resilience and a more positive outlook on life. For instance, rhythmic breathing and focused activities help in alleviating mood disorders by fostering an emotional balance. 3. Improves Concentration and Mental Clarity One of the less celebrated but equally significant benefits of yoga is its ability to boost concentration and mental clarity. Practices that require holding poses for several breaths require and cultivate a focus that can spill over into daily life. This increased focus can improve cognitive functions, leading to better decision-making skills, improved memory, and enhanced attention span. 4. Promotes Mindfulness The practice of mindfulness involves being fully present and engaged at the moment, aware of your thoughts and feelings without distraction or judgment. Yoga practices, especially those that involve meditation, encourage this state of being. This can help practitioners become more aware of their thought patterns, reducing negative or obsessive thoughts and enhancing a general sense of peace. 5. Enhances Self-Awareness and Self-Esteem Regular yoga practice encourages a deeper connection with oneself. This enhanced self-awareness can lead to a better understanding of your own body, which in turn can boost self-esteem and self-acceptance. Yoga teaches patience and perseverance, helping individuals appreciate their bodies and work through their limitations. This can be particularly empowering, improving the overall sense of self-worth. 6. Provides a Supportive Community Many people practice yoga in groups, whether in classes or online communities. This can provide a sense of belonging and support, which is vital for mental health. The yoga community can be a source of encouragement and a place to share experiences, fostering social connections that may help alleviate feelings of loneliness and isolation.  Yoga offers a multi-faceted approach to improving mental health, integrating physical poses with breathe work and meditation to nurture the mind and body. Whether you’re battling stress, struggling with anxiety or depression, or simply seeking a greater sense of tranquillity and focus, yoga provides valuable tools that can help. As with any exercise program, it's beneficial to start slowly and, if possible, with the guidance of a qualified instructor who can tailor practices to your specific needs. With regular practice, yoga can be a key component of a balanced approach to mental health. If you need additional support with your mental health, book a session today with a We Lysn Mental Health Professional.

Mental health struggles among the younger generation in Australia have become increasingly prevalent in recent years. Identifying these challenges early on is crucial for providing timely support and intervention. In this article, we will explore how to recognise signs of mental health issues in young people, drawing insights from various Australian studies. Awareness of Common Mental Health Disorders: According to research conducted by the Black Dog Institute, Beyond Blue, and the Australian Bureau of Statistics (ABS), anxiety disorders, depression, and substance abuse are among the most common mental health issues affecting Australian youth. Understanding the symptoms associated with these disorders is essential for early recognition. Changes in Behavior: One of the key indicators of mental health struggles in young people is noticeable changes in behaviour. This may include withdrawal from social activities, a decline in academic performance, irritability, mood swings, or increased sensitivity to criticism. A study by Orygen, the National Centre of Excellence in Youth Mental Health, highlights the significance of paying attention to these behavioural changes. Physical Symptoms: Physical symptoms can also signal underlying mental health concerns. These may manifest as changes in sleep patterns, appetite disturbances, unexplained aches and pains, or frequent complaints of headaches or stomach aches. The Australian Child and Adolescent Survey of Mental Health and Wellbeing emphasises the importance of considering physical symptoms alongside psychological indicators. Peer Relationships and Social Withdrawal: Difficulties in peer relationships and social withdrawal are common manifestations of mental health struggles in young people. Studies by the Telethon Kids Institute and the University of Melbourne have shown that bullying, peer pressure, and feelings of loneliness can significantly impact mental well-being. Observing changes in the quality of friendships or reluctance to participate in social activities can provide valuable insights. Academic Performance and School Attendance: Mental health issues often have a profound impact on academic performance and school attendance. Research by the Australian Institute of Health and Welfare (AIHW) suggests that young people experiencing mental health challenges are more likely to struggle academically and have higher rates of absenteeism. Monitoring changes in academic engagement and attendance can help identify those in need of support. Risk-Taking Behaviours: Engaging in risky behaviours such as substance abuse, reckless driving, self-harm, or unprotected sexual activity can be indicators of underlying mental health issues. Studies by the National Drug and Alcohol Research Centre (NDARC) and the Australian Research Centre in Sex, Health, and Society (ARCSHS) highlight the correlation between risk-taking behaviours and psychological distress among young Australians. Recognising mental health struggles in the younger generation is crucial for providing appropriate support and intervention. By being aware of common symptoms and risk factors, parents, educators, and healthcare professionals can play a vital role in identifying those in need of assistance. Australian studies provide valuable insights into the prevalence and impact of mental health issues among young people, guiding efforts to promote mental well-being and resilience in the community. We Lysn accredited mental health professionals can see patients from 12 years of age, and bulk-bill those under the age of 21.* If you would like to book to see our professionals for yourself or your child, get started today.

Engaging in creative activities can serve as a therapeutic outlet, but can be particularly hard when you’re feeling run-down or too busy with life’s demands. However, creativity is vital for our mental health, as it helps us to regulate our focus, improve our memory, and encourages a relaxed brain-state comparable to meditation! That’s why we have researched four simple, scientifically-proven ways to get creative when you’re unmotivated or uninspired: 1.Doodling There’s no pressure to be Van Gogh or Monet; simply sitting down with a pen and paper to draw without a particular end product in mind can automatically stimulate creativity. Creativity writer Charlene Lewis explains that doodling combines conscious awareness and daydreaming, which requires a certain amount of mental relaxation and enables you to come up with new creative ideas. 2. Cooking Getting creative while cooking can be as simple as cutting up your carrots differently, or plating up a meal in a different style than usual. This is because cooking encourages divergent thinking, which in intelligence research, means you can be aware of multiple different methods to come up with a single product, which requires creativity. We are also happy to report that eating can increase creativity too, when we take time to savour the multi-sensory experience through taste, touch, and smells (Wang et al., 2021). Next time you sit down for a meal, slow down and acknowledge the sensations of different food pairings to stimulate your creative mind. 3. Decorating your home A trip to IKEA or a scroll through home decor Pinterest boards can inspire creativity more than you would expect! Home decor window-shopping stimulates your imagination by allowing you to picture how certain items would look and feel in your home. This also has additional benefits like increasing your familiarity with your own personal expression and inspiring new ideas. Additionally, neuroscientist Moshe Bar reports that a room’s lighting, furniture type, and colour, can significantly affect our mood, focus, and creativity, so it’s definitely something to pay attention to. (Scientific American Mind, 2009). 4. Puzzle-solving If you struggle with letting go of your logical mind, don’t fret! Doing logical tasks such as crosswords, jigsaw puzzles, and sudoku can engage a problem-solving mindset which can lead to creative thinking. Neuroscientist Dr Mark Beeman says that completing puzzles shifts the brain into a more playful state that requires imagination, inference, and guessing - all of which are skills that use and strengthen creativity! Taking the first steps to improve your well-being can be challenging and unclear if you are facing mental health problems or other daily challenges. We recommend getting some personalised guidance from a mental health professional, such as our trusted team at We Lysn. For valuable, evidence-based help in a confidential setting, head to www.welysn.com to get started today.

World Autism Awareness Day, observed on April 2nd, provides an opportunity to reflect on the unique challenges faced by individuals on the autism spectrum and to promote empathy, acceptance, and understanding. In the realm of mental health, supporting a loved one or colleague with autism involves fostering an environment that values neurodiversity and prioritises well-being. Here's a guide on how to provide meaningful support to those on the autism spectrum, contributing to a more inclusive and mentally healthy community. Educate Yourself: The first step in supporting a loved one or colleague with autism is to educate yourself about autism spectrum disorder. Understanding the unique strengths, challenges, and preferences of individuals on the spectrum will enable you to approach interactions with sensitivity and awareness. Knowledge is a powerful tool for breaking down misconceptions and building a foundation for meaningful support. Practice Empathy: Empathy is a cornerstone of effective support. Recognise that individuals with autism may experience the world in ways that differ from your own. Cultivate empathy by actively listening, observing, and trying to see things from their perspective. Acknowledge their feelings and validate their experiences, creating a space where open communication can thrive. Foster Clear Communication: Effective communication is essential for any supportive relationship. Individuals with autism may have unique communication styles or preferences. Be patient, use clear and concise language, and consider alternative communication methods such as visual aids or written instructions. Encourage open dialogue, allowing your loved one or colleague to express themselves comfortably. Create a Sensory-Friendly Environment: Many individuals with autism may experience heightened sensitivity to sensory stimuli. Creating a sensory-friendly environment can make a significant difference in their comfort and well-being. Consider factors such as lighting, noise levels, and the overall atmosphere in both home and workplace settings. By making simple adjustments, you can contribute to a more inclusive and accommodating space. Be Flexible and Accommodating: Flexibility is key when supporting someone with autism. Recognise and accommodate their needs, whether it's adhering to a routine, providing advance notice of changes, or offering breaks during overwhelming situations. Flexibility demonstrates understanding and helps build a supportive atmosphere. Encourage Social Inclusion: Social inclusion is crucial for mental health and well-being. Encourage and facilitate social interactions, understanding that the approach may need to be tailored to individual preferences. Foster a supportive community by educating friends, family, and colleagues about autism and promoting an inclusive culture that values diversity. Advocate for Accessibility: In both personal and professional settings, advocate for accessibility measures that support individuals with autism. This includes advocating for reasonable workplace accommodations, promoting inclusive education, and supporting initiatives that promote equal opportunities for all. World Autism Awareness Day serves as a reminder that fostering a supportive environment for individuals on the autism spectrum contributes to a more inclusive and mentally healthy society. By educating ourselves, practising empathy, and making simple adjustments, we can build bridges of understanding and create spaces where everyone feels valued and accepted. As we celebrate this awareness day, let us commit to promoting the well-being of our loved ones and colleagues with autism, fostering a world where diversity is embraced and celebrated.

Have you ever found yourself in a slump that you’re not sure how to get out of? We all know the things we ‘should’ be doing to improve our mental well-being like exercise and meditation, but it can be hard to gather motivation for them when we’re feeling low. That’s why we’ve found four easy, scientifically-proven ways to increase your happiness that might be a little easier to tackle when you’re struggling: 1. Savour your positive experiences To ‘savour’ your experiences means to slow down and notice the sensory and emotional parts of the activity at hand. For example, when you’re eating your favourite meal or even just walking through your house, try to notice the comfortable sensations in your body, any nice smells, or anything visually pleasing to you. This allows you to be present in the moment and is an easy way to think positively, which then generates more positive emotions (Smith & Bryant, 2017). 2. Increase your time spent outside We aren’t asking you to start exercising immediately, but just to slightly increase your time spent outside. For example, if you stay in most days, try to schedule 10 minutes of your day dedicated to an activity outside such as listening to a podcast or walking a few laps of your yard! The American Psychological Association has found that an activity as simple as this is associated with increased attention span, reduced stress, and better mood. 3. Learn a new skill Don’t be intimidated by this - you don’t need to learn a new language today! Open a youtube video with an easy cooking tutorial, or look up a WikiHow and follow instructions on how to draw a portrait of a loved one! Learning can be simple and satisfying, especially when the final product can be produced in one session (and it doesn’t have to be perfect). Studies have found that doing so can boost your self-esteem, improve cognitive function, and lead to increased happiness (Malec, 2022). 4.Be intentional about your media consumption When you’re feeling low, it can be hard to put down your phone which is constantly generating exciting bursts of dopamine for your brain. If you need to be on your phone, then being intentional about what you’re consuming can greatly impact your mental health. Neuroscientist Olav Krigolson found that watching cute animal videos can give your brain the sensation of reward, and can lead to better cognitive function short-term! However, ‘doom-scrolling’, including consistently consuming negative news sources or videos, can lead to anxiety, stress, and depression. So, if you find yourself consuming negative content, intentionally switching to more positive content like cuddly puppy videos can directly improve your wellbeing! Remember, these are just short-term benefits, so once you’ve improved your mood, try the other three steps in this list to avoid getting caught in an internet rabbit-hole. Taking the first steps to improve your wellbeing can be challenging and unclear if you are facing mental health problems or other daily challenges. We recommend getting some personalised guidance from a mental health professional, such as our trusted team at We Lysn. For valuable, evidence-based help in a confidential setting, head to www.welysn.com to get started today.

This International Women’s Day, we are lucky enough to have interviewed our Clinical Manager and Mental Health Accredited Social Worker, Tracey Davies. The Australian Bureau of Statistics reports that in their lifetime, 1 in 6 women will experience depression and 1 in 3 will suffer from anxiety. These statistics have increased throughout history, so today we have asked Tracey about her unique observations in treating women's mental health, and the gender-specific presenting issues that she sees in her practice. Women often face unique mental health challenges, and these gender-specific issues can be affected by socio-political trends such as the #MeToo movement, changes in legislation, or cultural shifts. What have been some of the common issues you have encountered in your practice amongst women in recent years? Tracey: The cost of living is going up everywhere, but especially in Australia and other developed countries. Women are feeling the pinch more than ever, as they often have to juggle multiple roles and responsibilities at home and work. They are the ones who usually take care of the household, the children, and the elderly relatives, while also trying to earn an income and pay the bills. They have to deal with the rising prices of food, housing, and health care, which leave little money for fun and relaxation. Women may feel stressed, anxious, and overwhelmed by their situation, and this can affect their mental health and well-being, as well as their relationships with their loved ones and communities. The rising cost of living is a reality that many women have to face in today's world. It can be hard to cope with the financial pressures and the emotional stress that come with it. But there are also some ways to help manage finances and manage emotions better, and improve their quality of life. Here are some tips that may help you: Make a budget . Track income and expenses, and to see where you can save or spend more wisely. You can use a spreadsheet, an app, or a simple notebook to make your budget. You should include all your fixed costs, such as rent or mortgage, utilities, insurance, taxes, etc., as well as your variable costs, such as food, clothing, entertainment, etc. You should also set aside some money for savings and emergencies. A budget can help you to avoid overspending, debt, and financial stress. Look for ways to reduce your expenses. For example, you can shop around for cheaper deals on your phone, internet, electricity/gas, and insurance services. You can cancel subscriptions or memberships that you don't use or need. You can sell or donate things that you don't use or need. You can also look for free or low-cost activities in your area that you can enjoy with your family or friends. Take care of yourself and your well-being. The most important thing that you can do to cope with the rising cost of living is to take care of yourself and your well-being. You should not neglect your physical, mental, emotional, and social needs because of your financial situation. You should make time for yourself and do things that make you happy and healthy. For example, you can exercise regularly, eat well, sleep enough, meditate, relax, etc. You can also spend quality time with your family and friends who support you and love you. You can also join a support group or a network of women who share your experiences and challenges. There are many professional organisations that can support you like Lifeline. These are free and accessible to everyone. You can also speak to your doctor about a referral to a mental health professional if you notice that your mood has changed and you are not enjoying your life like you used to. Are there specific generational differences or age-related trends in women's mental health that you've noticed in your practice? Social media and technology have become integral parts of daily life. How do you see these digital influences affecting women's mental health, and what strategies can women employ to maintain a healthy digital balance? Tracey: Menopause and perimenopause are natural stages of life for women that can affect them naturally in their early 30’s or 40’s and after medical intervention such as hysterectomy, cancer treatment or hormone treatment and they can bring many challenges and discomforts. Some women may experience hot flashes, mood swings, insomnia, anxiety, depression, weight gain, and more. These symptoms can affect their quality of life, self-esteem, and relationships. However, thanks to the increasing awareness and education on social media, many women are learning more about their hormonal changes and how to cope with them. They are finding support, advice, and resources from other women who are going through the same journey. They are also discovering that they have options and choices when it comes to managing their symptoms and improving their well-being. Social media is empowering women to not settle for the status quo and to seek help when they need it. They are realising that what they are feeling is not normal and that they deserve to feel better. They are also becoming more vocal and visible in sharing their stories and experiences, breaking the stigma and silence that often surround menopause and perimenopause. If you are a woman who is approaching or in menopause or perimenopause, you are not alone. You can find a community of support and information on social media platforms. I would encourage anyone who is wondering if their symptoms are caused by menopause to consult with their doctor or a specialist to find out what treatments and therapies are available for you. You have the right to take charge of your health and happiness during this transition. The main barriers for women seeking help from a mental health professional are: Stigma and sham e: Many women feel embarrassed or ashamed to admit that they are struggling with their mental health, especially if they are expected to be strong, successful, and nurturing. They may worry about being judged, rejected, or discriminated against by others, including their family, friends, or employers. Lack of awareness and education : Some women may not recognise the signs and symptoms of mental health problems, or may not know where to find help. They may also have misconceptions or myths about mental health, such as believing that it is a sign of weakness, a personal flaw, or something that can be overcome by willpower alone. Cost and accessibility : Some women may not be able to afford or access mental health services, due to lack of insurance, transportation, childcare, or time. They may also face barriers such as long waiting lists, language differences, cultural insensitivity, or gender bias in the mental health system. Fear of consequences : Some women may fear the potential consequences of seeking help, such as losing custody of their children, being reported to authorities, or having their privacy violated. They may also worry about the side effects of medication, the effectiveness of therapy, or the stigma of having a diagnosis. Some possible solutions to overcome these barriers are: Reducing stigma and shame: Seek support from other women who have experienced similar challenges, such as online forums, peer groups, or mentors. Look at repeatable websites such as Beyon Now to explore the facts and myths of mental health Increasing awareness and education: Learn more about the signs and symptoms of mental health problems, and the benefits of seeking help. They can also explore the different types of mental health services available, such as counselling, therapy, medication, or self-help resources from trusted sources, such as their doctor, nurse, or pharmacist. Improving cost and accessibility: Look for affordable or free mental health services in their community, such as public clinics, community centres, or non-profit organisations like Lifeline. They can also use online or phone-based services, such as telehealth, e-therapy, or apps. Addressing fear of consequences: Seek legal advice or ask your doctor for a referral to a mental health clinician to discuss concerns. You can also seek a second opinion or switch providers if you are not satisfied with your care.

How to recognise the signs of gaslighting in relationships and the workplace.

The LGBTQIA+ community is resilient, vibrant, and diverse, yet its members often grapple with unique mental health challenges stemming from societal prejudices, discrimination, and the ongoing fight for acceptance. In this article, we explore LGBTQIA+ mental health disparities and take a look at what community members and their allies can do to improve mental wellness and foster a more supportive environment. What is the reality of LGBTQIA+ mental health? Daily discrimination, microaggressions, and the fear of rejection can lead to heightened stress levels for individuals who feel they need to conceal their identity or navigate the complexities of coming out. These aggressions can be intersectional, including workplace discrimination, healthcare disparities, and the lack of legal protections, and has led to higher levels of anxiety and depression amongst the community. In fact, according to the National Alliance on Mental Illness (NAMI), LGBTQIA+ individuals are nearly three times more likely to experience a mental health condition than their heterosexual counterparts, and the Trevor Project (2022) found significantly higher rates of suicide contemplation in the community. However, research indicates that communities with higher levels of social support and mental health resources show lower rates of mental health disparities, fostering a healthier and more resilient collective (Williams Institute). So, what can LGBTQIA+ Community Members and Allies do? Create a safe support network If you are lucky enough to have trusted friends or family you can turn to, forming a support group for yourself or your LGBTQI+ loved one can further enhance a sense of community and understanding, offering a space for shared experiences and mutual encouragement. If you’re not sure who to turn to, consider exploring online forums, LGBTQ+ social media groups, or local organisations where you can connect with like-minded individuals. Studies show that higher levels of disclosure to others can lead to higher self-acceptance and therefore less instances of distress, fewer depression symptoms, and higher psychological wellbeing overall (Camp et al., 2020). Prioritise Mental Health Make mental health a priority by seeking professional help when needed. LGBTQIA+-affirming mental health professionals can offer specialised support tailored to the unique challenges faced by the community. In fact, the National LGBTQI Health Alliance found that a majority of individuals from the community aged 14 to 21 who had accessed any professional counselling or support service past 12 months reported that the support service resulted in their situation improving. Australia has a range of LGBTQI-focused mental health services including ACON Pride Counselling , Queerspace , and QLife . If you need urgent crisis support, please contact Lifeline on 13 11 14, or if you would like to access private or Medicare-funded mental health sessions, we recommend contacting We Lysn .

Have you ever started the new year with high hopes and expectations of yourself, only to lose focus after a month or so? We’re here to help you make this year different, and have collated some simple methods to goal setting that will help you keep your motivation high all year long! Why should I set goals? By setting specific objectives, we create a roadmap that helps us prioritise what truly matters. Goals inspire motivation, boost productivity, and create a sense of achievement. Big or small, goals encourage you to reach your full potential, and make choices that line up with what you truly desire. Where should I begin? Begin by picking something in your life that you would like to achieve or change. It could be a bigger goal like accomplishing a sporting personal best or getting promoted. Or, it could be a more minor, short-term goal like turning out the lights 10 minutes earlier each night. When you’ve decided on your goal, try to stick to the SMART goal method; an acronym that increases your likelihood of staying on track. Specifically, make sure your goal is: Specific : Rather than “go to bed earlier”, get clearer! For example, “brush my teeth by 9pm” or “turn the lights out by 10pm”. Measurable : If you can measure your goal, you can track it and admire your achievements! So, instead of aiming to “save money”, define your savings goal, for example, “save $2000”. Achievable : There’s nothing more motivating than visualising a goal that’s realistic for the time being, so keep most of your goals attainable for this year (or even this month). Rather than “become a successful lawyer”, consider something more immediate like “get high marks on my law exam” or “join the debate team to practise public speaking”. Relevant : Make sure your yearly goals align with your overall aspirations, and support your long-term plans. As well as career or money goals; you can also ensure you’re working towards being the type of person you desire being, and who you would like to be surrounded by. Time-bound: No one likes a deadline, but surprisingly they can be very positive and motivating when goal setting. Creating an end date like “run 5km by October” can create a sense of urgency and excitement, and prevent procrastination. How can I keep myself on track? A scientifically-proven way to stick with a goal is to give yourself a reward every time you take a step closer, meaning you may need to break down your goal into smaller steps. For example, if your goal is to run 5 kilometres, each time you add an extra 500 metres to your running ability, you could buy a new piece of activewear, your favourite snack, or have a movie night! Additionally, it has been proven that sharing goals with friends can help you stay committed to your journey, as well as planting visual reminders around your house or phone that remind you of your reasons for pursuing these goals. Goal-setting can be challenging and might not be a priority for you if you are facing mental health problems or other daily challenges. To get some clarity about yourself and your future, it can be helpful to speak to a mental health professional, such as our trusted team at We Lysn. For valuable, personalised guidance in a confidential setting, head to www.welysn.com to get started today.

Top Mental Health Issues in Australian Young Adults Mental health is a critical component of overall wellbeing, yet mental health challenges are widespread, particularly among young adults in Australia. According to a 2019 report by the Australian Institute of Health and Welfare, mental health is the leading cause of disability burden among young Australians aged 18-24. With this in mind, let's take a closer look at the top mental health issues faced by young adults in Australia and their impact. 1. Anxiety Anxiety is a common mental health issue affecting young adults in Australia. According to Beyond Blue, one in six Australians experience anxiety at some point in their lives, with young people particularly susceptible. In 2020, there were approximately 2.5 million reported cases of anxiety disorders among young Australians, representing a significant increase from previous years. Anxiety can be caused by various factors, including increased pressure from social, academic, or professional expectations, leading to feelings of worry, nervousness, or overwhelm. 2. Depression Depression is another prevalent mental health issue among young adults in Australia. Young people experiencing depression may show symptoms such as a loss of interest in activities, feelings of worthlessness and sadness, and changes in appetite or sleep patterns. In 2020, it was estimated that around 1 million young Australians experienced depression, making it a significant concern. Depression can be triggered by social, academic, or family pressures, including financial stress, relationship issues, and isolation. 3. Eating Disorders Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge eating disorder, are also commonly reported among young adults in Australia. These disorders are often linked to distorted self-image and body dissatisfaction. It is estimated that approximately 9% of young adults in Australia have experienced an eating disorder at some point in their lives. Eating disorders can significantly impact an individual's physical and mental health, with long-lasting consequences. 4. Substance Abuse Substance abuse is also a significant mental health issue among young adults in Australia, whether it involves alcohol, tobacco, or illicit drugs. Substance abuse can lead to a range of mental and physical health issues, including addiction, depression, anxiety, and even suicide. In Australia, it is estimated that 1 in 6 young adults engage in risky drinking behavior, highlighting the need for preventive measures and support services. Conclusion  Mental health challenges are a pressing issue in Australia, particularly among young adults. Anxiety, depression, eating disorders, and substance abuse are just some of the high impact mental health issues affecting young people. The statistics on these issues highlight the urgent need for awareness, prevention, and access to appropriate mental healthcare services. If you or someone you know is experiencing mental health challenges, it is essential to seek professional help. You may reach out to mental health services in your local area or contact trusted professional mental health professionals such as LYSN at welysn.com for support. Remember, getting help is a sign of strength, seeking support is a critical step towards better health and quality of life. #MentalHealth #YoungAdults #Australia #Anxiety #Depression #EatingDisorders #SubstanceAbuse #Wellness.

The Benefits of Mental Health Telehealth in Australia: Enhancing Patient Care Mental health telehealth services have brought about a revolution in the delivery of mental healthcare in Australia. With advancements in technology and the adoption of telehealth solutions, individuals experiencing mental health challenges, such as depression, are now able to access care conveniently and comfortably from their own homes. In this short article, we explore the top four benefits for patients of mental health telehealth in Australia and how it is improving patient care. 1. Improved Access to Healthcare Mental health telehealth services have significantly enhanced access to care, promoting greater equity for individuals who may face barriers in seeking in-person treatment. For those who may be hesitant or reluctant to leave their homes due to anxiety, privacy concerns, or physical limitations, telehealth provides a safe and accessible avenue to connect with healthcare professionals. This increased access ensures that individuals can receive the care and support they need in a timely manner. 2. Reduced Travel, Expense, and Time Away from Home Telehealth eliminates the need for individuals to travel long distances or incur expenses for transportation and accommodation when seeking mental health care. It significantly reduces the financial burden associated with accessing care, particularly for those in remote or rural areas where mental health services may be limited. Additionally, telehealth saves valuable time for patients, as they can receive consultations from the comfort of their own homes, eliminating the need for lengthy commutes and time away from work or family obligations. 3. Reduced Waiting Times and Improved Continuity of Care Mental health telehealth services support faster diagnosis and appropriate treatment by reducing waiting times for consultations. At LYSN we often have same day telehealth appointments and evening appointments and patients can have prompt access to mental health professionals, thereby expediting the diagnosis process and enabling timely intervention. Additionally, telehealth enables improved continuity of care, as patients can receive local treatment from a known healthcare provider while being under specialist supervision. This ensures a seamless transition between virtual and face-to-face consultations, enhancing the overall patient experience. 4. Increased Opportunity for Contact with Healthcare Providers Telehealth provides individuals with increased opportunities to contact their healthcare providers between face-to-face consultations. This regular and convenient contact helps patients stay connected to the support they need, fostering a sense of continuity and security. Whether it's to discuss changes in symptoms, medication management, or any concerns that may arise, telehealth facilitates ongoing communication and engagement between patients and their healthcare providers. Conclusion Mental health telehealth has brought about a paradigm shift in patient care, offering improved access, reduced travel and expenses, shorter waiting times, and increased continuity of care. The convenience and flexibility of telehealth allow individuals living with mental health challenges to access care comfortably from the confines of their homes, benefiting from specialist supervision and guidance. As Australia continues to embrace telehealth solutions, the landscape of mental healthcare is transforming, ensuring that individuals can receive the care they need, when they need it. Remember, seeking mental health care is an essential step towards overall wellbeing. Telehealth is here to support you on your journey towards a healthier mind and life. LYSN's network of over 600 clinicians are accessible by telehealth and you can book online 24x7. Visit welysn.com to find your best fit clinician. #MentalHealth #Telehealth #Australia #AccessToCare #Convenience #ReducedWaitingTimes #ContinuityOfCare #VirtualMentalHealthcare