ADAVIC has four weekly anxiety support groups.
They are located in:
Kew
Coburg
Altona
Berwick
For further details on days/times and what to expect from support groups visit this direct link of the ADAVIC website:
http://www.adavic.org.au/PG-social-support-support-groups.aspx
Sunday, March 20, 2011
Wednesday, March 16, 2011
PSYCHONLINE - HEALTH TIPS by Sally-Anne McCormack, Psychologist
By Sally-Anne McCormack
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Psychologist M.A.P.S.
Dealing with Depression
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Psychologist M.A.P.S.
Dealing with Depression
Part One (Child & Adolescent)
As many of us know, the amount of people suffering from mental illness is extremely large, and many report that it is rapidly increasing!
It is widely suggested that around one in 5 people are suffering from depression at any given time (1 in 4 women, and 1 in 6 men). Recent statistics indicate that around 800,000 Australians suffer from depression every year – how will these numbers look in 2010? Or 2020? And what about children and adolescents? Research suggests around 5% of children, and nearly 1 in 10 adolescents are also inflicted with depression.
So, a question that needs to be asked is – what can we do to prevent it? Before becoming a psychologist, I started off my working life as a teacher. I spent a number of years studying, then entered the classroom with enthusiasm and a desire to inspire others to learn. After having a small bunch of children, I decided it was the right time to change my career path and become a psychologist. However, the passion of teaching has not deserted me, and has in fact enabled me to view mental illness from a different perspective. While I enjoy helping people deal with the depression and anxiety that they are currently suffering from, it seems incredibly logical to me that it would make much more sense to get into our schools and teach children and adolescents the skills that they need to learn to think in a more positive manner, and to become more aware of their feelings. This “no-brainer” idea should lead to a reduction in the above statistics! The Victorian Government has taken steps to move in this direction by introducing the new curriculum (Victorian Essential Learning Standards) into schools, and there are other initiatives being created to be used in schools, which is fantastic! But it is difficult for these programs to be effective if the staff at the coal-face are stressed and feeling overwhelmed by the amount of work they have to cover in 40 weeks per year. For some, there is a sense of having additional pressures and extra curriculum to be included in already overloaded days. There is still a way to go, but we have some incredibly positive signs …
So what can parents & teachers do to help these children and teens now? There are some easy and practical things that we can do to help prevent depression, or assist them to find a way out of the “fog”.
Tip One. Go for a walk! A family hike would be ideal, but at least 20 minutes of walking every day will increase the serotonin levels in their brains (which is the chemical that is depleted when someone is suffering from this mental illness). In a school, taking the class out for a run around the oval (or ideally, a school which runs some sort of exercise program before school for everyone would find physical and mental health improvements in all of their students!) can help lighten the mood for the day and everyone is more likely to learn efficiently than if they did not do any exercise.
Tip Two. Notice your own negative feelings. How does your body react when you are angry? Does your face go red? Does your jaw tighten? Does your voice get louder? Do your hands become fists? What about when you are worried? Does your voice start to shake? What about your body? Do you need to go to the toilet? Do you start to sweat?
Most of the time we do not really notice what happens to our body until after the event. How many of us have said “I didn’t realise how angry I was at the time”. If you can start noticing these physiological warnings about your feelings, then you can start teaching your child/teen how to recognise their own. This is extremely important, because without this recognition, we cannot change our thinking patterns which are what cause depression in the first place!
Tip Three. Once you and your child have learned to notice your feelings, the next step is to help them to identify what thoughts are going on in their heads. Most of the time, when we ask someone (either child, teen or adult) what they were thinking when they were feeling angry, they say “Nothing”.
Regardless of whether this is true or not (and I do not believe that it is!), the fact is that if they can control their thoughts, they will essentially control their feelings. For example, if my best friend just asked my boyfriend out, it is difficult to be angry if I am saying to myself, “Well, at least she has found someone caring to talk to” or “He is wonderful the way he helps people solve their problems”. It is only if I say, “She should not have rung him behind my back”, or “He should not have agreed to go” that I would be feeling infuriated with either of them.
Tip Four. Notice your own language. Do you say to the children (or to yourself) phrases such as “That was really stupid” or “What an idiot” or “I’m never any good at that”? Each of these phrases – even said in jest – are negative and model poor thinking habits. In my practice I tell people that “mud sticks” and even if you think it is funny referring to yourself as a “weirdo”, you end up believing it, and so do those around you! It is extremely important that you change YOUR language so you can model more appropriate ways to speak about yourself. This does NOT mean that you have to say something that is not true. An example for me would be not saying that I am a dreadful cook. It is better for me to say something less negative such as “I do not enjoy cooking” or “Cooking is not a strength of mine, but I can set the table beautifully!”. But for me to start saying “I am a great cook” is not only a lie, but an unhelpful statement because everyone in my family knows that it is inaccurate, and if I really chose to believe what I said, then every evening I would “fail” and it would simply reinforce negative thinking patterns. I would much rather one of my children to say (and think) “I did not do well in my maths test yesterday” than to say “I am useless at maths”, so it is vital that I model this behaviour too!
The bottom line is for us as parents, teachers or guardians of children and teens to be mindful of what we are demonstrating to those in our care. The risk of depression is considerably high, and it is important for us to help reduce these statistics in the future by doing some work on ourselves today.
If you or a loved one is currently suffering from depression, I would recommend you seek advice firstly from your doctor, and then contact a psychologist for individual advice or strategies to help with your child, teen or yourself. The Australian Government introduced an initiative for people with mental illness (such as depression or anxiety) to qualify for a Mental Health Care Plan from your doctor which enables a partial rebate for sessions with various allied health professionals. Check first if you meet this criterion. However, you do NOT need a doctor’s referral to see a psychologist.
Sally-Anne McCormack is a Melbourne psychologist, former teacher, and a mother of 4. She is currently writing books on depression and parenting gifted children, and has 2 fabulous websites: http://www.psychonline.com.au/ and http://www.parentsonline.com.au/ which offer advice, resources and email newsletters. Sally-Anne is registered as a media spokesperson for the Australian Psychological Society (A.P.S.) and is a committee member of ADAVIC. She has practices in Blackburn and Burwood East and can be contacted via email (psychonline@optusnet.com.au) or by telephone (03) 881 22 373.
Surviving the Interview Process!
- If you read October’s article ‘Dealing with Gaps in your Resume’, you may be interested in wising up on the interview process. Of course this is where our anxiety usually accelerates as we move towards the business end of the application process.
At this point it is best remembered that we are only human and, more importantly, so are the people interviewing us. We all make mistakes and perform badly on occasion and, yes - that includes your potential employer. So, it really doesn’t matter what happens - you will survive. It is not the last job on earth!
Whether you are an anxious person or not, preparation is the key when it comes to blitzing an interview. Think about your strengths and prepare examples of how you have demonstrated these in the past. ‘Interview Stuff’ is an excellent website if you are wanting to practice your answers to potential ‘tricky’ questions. You can access this by typing www.interviewstuff.com into your browser.
Before you attend an interview, make sure you know as much about the company/ business as possible. For example: How big is the company? What products or services do they provide? What is their culture? How did they start up? Remember that this is also your opportunity to ask questions that may help you make a more informed decision about whether or not you will be comfortable working for this employer or organisation. Don’t be scared to take notes!
Be aware that you will be asked questions about your resume, so be clear about your ‘story’ regarding work history before you go in and practice answering likely questions. Remember that you don’t need to divulge your entire life story - you are really providing information on a ’need to know’ basis, so stick to answering the questions and don’t go off on a tangent.
If you have been out of work for a long time be clear about your reasons and put a positive spin on it regardless. For example, you may explain that you were seriously considering your next move and are looking for something in which you can settle and contribute over the long term.
This works particularly well if you are moving from one industry to another or one mode of service to another ie. retail to administration, indoor to outdoor, customer service to behind the scenes etc.
If you find yourself stuck trying to think of a reasonable explanation consider CLAMPS:
Challenge: You weren’t able to grow professionally in that position
Location: The commute was too long
Advancement: There was nowhere for you to go.
Money: You were underpaid for your skills and contribution.
Pride or Prestige: You wanted to be with a better company.
Security: The company or your position was not stable.
Once you feel comfortable with explaining where you are at, spend some time thinking about how you might answer some of the following common ‘tricky’ questions:
Why do you want to work here?
What did you like/dislike about your last job?
Where do you see yourself in 5 years?
What are your biggest accomplishments?
Why should I employ you?
Tell me about yourself
What is the most difficult situation you have faced?
What are your salary expectations?
At the end of the day remember that the interviewer is in the spotlight too. They are ‘selling’ you the company/role. It is important to keep in mind that an interview is, at worst, a learning experience. Don’t be shy about contacting the employer and asking for feedback if you don’t succeed. It is all useful information and it actually shows how determined and adaptable you are if you follow up. Who knows, maybe that same employer will consider you in future should you take the opportunity to imprint your wonderful self on their mind!
By Kate Henderson
For tips on how to prepare for the interview process visit:
http://www.seek.com.au/career-resources/get-your-dream-job/interview-success.ascx
Recovery is Possible: My Story
I had been living and working in London for about 3 years before I had my first anxiety attack. It happened at work. I was standing in the middle of the office talking to a work colleague and suddenly the panic hit me. It was like I had been struck by an invisible force. I felt so weak and had to sit on the floor. I also had this incredible urge to run away but I couldn’t. My head was spinning, my heart was beating 100 miles an hour, I couldn’t catch my breath and then I started to hyperventilate. I was terrified. I thought I was going to die. My work colleagues phoned an ambulance and I ended up in hospital hooked up to a heart monitor, only to be told that there was nothing wrong with me. The doctor at the hospital told me that he thought that I had had a panic attack.
In the weeks after my first panic attack the anxiety became overwhelming. I was terrified of having another panic attack. They were happening everyday, sometimes as soon as I arrived at work. Then I started to panic as soon as I woke up in the morning. In the end I had to take some time off work but I never returned. My world became smaller and smaller. I started to avoid supermarkets, then shops, then public transport, and then anywhere there were crowds. It was pretty impossible to avoid crowds in London so, basically, I was unable to go anywhere. I had become agoraphobic. I couldn’t eat because my stomach was in knots. I couldn’t sleep because of the adrenalin pumping out of control throughout my body. I was terrified of having panic attacks in public. I was embarrassed and ashamed. My self-esteem had hit rock bottom and I became very depressed. At the time I was having several panic attacks a day. I didn’t know what to do. My doctor was no help and didn’t really understand. He prescribed antidepressants for the depression as there was really no medication that could take the anxiety away.
I then started to do my own research about anxiety attacks and agoraphobia on the internet. I brought some self help books and started learning about cognitive behavior therapy and the success that this type of therapy had in treating anxiety disorders. I tried to seek this type of treatment but was told that every waiting list was full due to the sheer volume of people suffering from Anxiety Disorders.
After months of being trapped in my tiny two bedroom flat I decided to try to treat myself. I began to challenge myself to gradually venture into the outside world by setting small goals. For example, I began walking to the first lamp post down my street, then every day increased my walking distance. With my mobile phone in hand I made this my daily goal. At first the anxiety increased, but with persistence it slowly died down. Eventually I was able to walk around the block, which was a big step for me. I was very lucky to have a supportive and understanding husband. He was there for me through every difficult step and was always there to celebrate my achievements and to give me a shoulder to cry on.
At the time I felt a desperate need to get back home to Adelaide to the safety of family and friends. I thought that it would all go away once I came home. So with sheer determination and terrifying fear my husband and I flew back home to Australia.
A few months after arriving in Australia the anxiety came back. I contacted the Panic Anxiety Disorder Association, who without their encouragement and support I wouldn’t be where I am today. I saw a psychologist who specialized in CBT and began the long road to recovery.
I am now working part time and studying part time. I also volunteer one day a week at the Panic Anxiety Disorders Association to share my experiences and support others. I slowly came off the antidepressants six months ago and am now leading a very busy life.
By Lina
Re-printed with permission from Panic Anxiety Disorder Association Inc. (South Australia).
In the weeks after my first panic attack the anxiety became overwhelming. I was terrified of having another panic attack. They were happening everyday, sometimes as soon as I arrived at work. Then I started to panic as soon as I woke up in the morning. In the end I had to take some time off work but I never returned. My world became smaller and smaller. I started to avoid supermarkets, then shops, then public transport, and then anywhere there were crowds. It was pretty impossible to avoid crowds in London so, basically, I was unable to go anywhere. I had become agoraphobic. I couldn’t eat because my stomach was in knots. I couldn’t sleep because of the adrenalin pumping out of control throughout my body. I was terrified of having panic attacks in public. I was embarrassed and ashamed. My self-esteem had hit rock bottom and I became very depressed. At the time I was having several panic attacks a day. I didn’t know what to do. My doctor was no help and didn’t really understand. He prescribed antidepressants for the depression as there was really no medication that could take the anxiety away.
I then started to do my own research about anxiety attacks and agoraphobia on the internet. I brought some self help books and started learning about cognitive behavior therapy and the success that this type of therapy had in treating anxiety disorders. I tried to seek this type of treatment but was told that every waiting list was full due to the sheer volume of people suffering from Anxiety Disorders.
After months of being trapped in my tiny two bedroom flat I decided to try to treat myself. I began to challenge myself to gradually venture into the outside world by setting small goals. For example, I began walking to the first lamp post down my street, then every day increased my walking distance. With my mobile phone in hand I made this my daily goal. At first the anxiety increased, but with persistence it slowly died down. Eventually I was able to walk around the block, which was a big step for me. I was very lucky to have a supportive and understanding husband. He was there for me through every difficult step and was always there to celebrate my achievements and to give me a shoulder to cry on.
At the time I felt a desperate need to get back home to Adelaide to the safety of family and friends. I thought that it would all go away once I came home. So with sheer determination and terrifying fear my husband and I flew back home to Australia.
A few months after arriving in Australia the anxiety came back. I contacted the Panic Anxiety Disorder Association, who without their encouragement and support I wouldn’t be where I am today. I saw a psychologist who specialized in CBT and began the long road to recovery.
I am now working part time and studying part time. I also volunteer one day a week at the Panic Anxiety Disorders Association to share my experiences and support others. I slowly came off the antidepressants six months ago and am now leading a very busy life.
By Lina
Re-printed with permission from Panic Anxiety Disorder Association Inc. (South Australia).
Monday, March 7, 2011
Courage, commitment, calmness and change....
The Anxiety Disorders Association of Victoria Presents
Courage, commitment, calmness and change…
A Lecture with Pauline McKinnon, Psychotherapist and Author, founding
Director of the Stillness Meditation Centre in Melbourne.
Overview
This presentation will be of interest and assistance to anyone seeking anxiety and stress relief and maximising their life experience. To achieve those goals, Pauline will share her secrets of success and the fruits of her experience, with step by step guidance for making the 4 C’s work. Time will be allowed for a taste of the unique Stillness Meditation Therapy originated by Pauline’s mentor, the Australian psychiatrist Dr Ainslie Meares. There will also be an opportunity for questions.
Psychotherapist Pauline McKinnon is widely known as the author of In Stillness Conquer Fear. The book tells her personal story of overcoming anxiety and agoraphobia more than 30 years ago – and how she transformed her own life from one of constant fear to happy productivity. That landmark book led the way to today’s awareness of anxiety disorders and is now regarded as a modern classic, helping thousands of others to discover peace of mind.
Pauline’s Book In Stillness Conquer Fear and her CD Experiencing Stillness Meditation will be available for purchase on the night.
Thursday 24th March 2011
7.30pm-9.00pm
Northcote Town Hall (First Floor, Room 1)
189 High Street, Northcote VIC
(Melways Ref: 30 / E9)
Cost:
$10.00 ADAVIC members
$20.00 Non-Members
Bookings:
Phone: ADAVIC (03) 9853 8089
Email: adavic@adavic.org.au
Website: www.adavic.org.au
Proceeds from this event help to maintain ADAVIC services
BOOKINGS ESSENTIAL!
Monies non refundable
Bookings can be made at this direct link:
http://www.adavic.org.au/product-view.aspx?Id=97
Courage, commitment, calmness and change…
A Lecture with Pauline McKinnon, Psychotherapist and Author, founding
Director of the Stillness Meditation Centre in Melbourne.
Overview
This presentation will be of interest and assistance to anyone seeking anxiety and stress relief and maximising their life experience. To achieve those goals, Pauline will share her secrets of success and the fruits of her experience, with step by step guidance for making the 4 C’s work. Time will be allowed for a taste of the unique Stillness Meditation Therapy originated by Pauline’s mentor, the Australian psychiatrist Dr Ainslie Meares. There will also be an opportunity for questions.
Psychotherapist Pauline McKinnon is widely known as the author of In Stillness Conquer Fear. The book tells her personal story of overcoming anxiety and agoraphobia more than 30 years ago – and how she transformed her own life from one of constant fear to happy productivity. That landmark book led the way to today’s awareness of anxiety disorders and is now regarded as a modern classic, helping thousands of others to discover peace of mind.
Pauline’s Book In Stillness Conquer Fear and her CD Experiencing Stillness Meditation will be available for purchase on the night.
Thursday 24th March 2011
7.30pm-9.00pm
Northcote Town Hall (First Floor, Room 1)
189 High Street, Northcote VIC
(Melways Ref: 30 / E9)
Cost:
$10.00 ADAVIC members
$20.00 Non-Members
Bookings:
Phone: ADAVIC (03) 9853 8089
Email: adavic@adavic.org.au
Website: www.adavic.org.au
Proceeds from this event help to maintain ADAVIC services
BOOKINGS ESSENTIAL!
Monies non refundable
Bookings can be made at this direct link:
http://www.adavic.org.au/product-view.aspx?Id=97
Experiencing Stillness Meditation CD...
Experiencing Stillness Meditation CD
By Pauline McKinnon.
Author and psychotherapist, Pauline McKinnon is acknowledged by the late Australian psychiatrist, Dr Ainslie Meares as a prominent exponent of his unique approach to meditation - the experience of stillness. She is widely known for her work in this field and her book In Stillness Conquer Fear describes her own journey of positive change from anxiety and tension to stress free living. In her private practice in Melbourne Australia, Pauline works with both adults and children, cultivating life enhancement through stillness meditation.
She conducts lectures and workshops for various groups including schools, community centres and hospitals, and is a guest university presenter. If you are too distant to share mediation time with Pauline, or if you simply feel the need for help with your daily practise or a glimpse into her sessions, this introduction to stillness is for you.
A natural and simple lifeskill for tranquility, this style of meditation brings freedom from anxiety and tension and the discovery of harmony, health and happiness the qualities of a better life. Instructional and experiential, this presentation will be of interest and guidance to those who seek stress free living.
This CD can be purchased from our online store at http://www.adavic.org.au/
By Pauline McKinnon.
Author and psychotherapist, Pauline McKinnon is acknowledged by the late Australian psychiatrist, Dr Ainslie Meares as a prominent exponent of his unique approach to meditation - the experience of stillness. She is widely known for her work in this field and her book In Stillness Conquer Fear describes her own journey of positive change from anxiety and tension to stress free living. In her private practice in Melbourne Australia, Pauline works with both adults and children, cultivating life enhancement through stillness meditation.
She conducts lectures and workshops for various groups including schools, community centres and hospitals, and is a guest university presenter. If you are too distant to share mediation time with Pauline, or if you simply feel the need for help with your daily practise or a glimpse into her sessions, this introduction to stillness is for you.
A natural and simple lifeskill for tranquility, this style of meditation brings freedom from anxiety and tension and the discovery of harmony, health and happiness the qualities of a better life. Instructional and experiential, this presentation will be of interest and guidance to those who seek stress free living.
This CD can be purchased from our online store at http://www.adavic.org.au/
Quote of the Day!
"The grand essentials of happiness are: something to do, something to love, and something to hope for." - Allan K. Chalmers
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