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New Year's Goal Setting: How-to Guide for 2024
January 15, 2024
Holly Geddes

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. 



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How to support someone close to you struggling with addiction

By Katherine Nestor • July 31, 2024
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: Crippling Mental Health Impacts and How to Help

By Katherine Nestor • July 15, 2024
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.

Mental Health of Indigenous Australians

By Katherine Nestor • June 30, 2024
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.
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