Blog – Page 3

The Dangers of being a Workaholic

August 5, 2016 by admin

What is a Workaholic?

Current Research:

Current research from the University of Bergen has shown a serious link between being a Workaholic and psychiatric disorders. It seems that those who are identified as a workaholic scored higher with psychiatric symptoms than those who are not workaholics.

The University have released some preliminary results showing how big the association between psychological issues and workaholism is:

When the study compared both workaholics and non-workaholics they found that 32.7% of workaholics met the criteria for Attention Deficit Hyperactivity Disorder (ADHD) while only 12.7% in the non-workaholics group. Similarly, 25.6% of workaholics met the criteria for Obsessive Compulsive Disorder (OCD) while a mere 8.7% were non-workaholics. This trend continued with 22.8% of workaholics meet the criteria for anxiety compared with 11.9% of non-workaholics, and 8.9% of workaholics versus 2.6% of non-workaholics for the depression criteria.

Perhaps this study is suggesting that workaholism may be a sign of more serious psychological or emotional issues.

It is important to note that this study, at this stage, does not indicatively prove that workaholism is a cause of such disorders. It is however showing a strong link between them.

So Are You a Workaholic?

If you or those around you have labelled you as a workaholic, then the below test may be a helpful indicator as to whether you are a workaholic and should seek professional support.

Please circle the most appropriate answer to the best of your knowledge.

Over the past year how often have you experienced the below:

1	You think of how you can free up more time to work.	Never	Seldom	Sometimes	Often	Always
2	You spend much more time working than initially intended.	Never	Seldom	Sometimes	Often	Always
3	You work in order to reduce feelings of guilt, anxiety, helplessness or depression.	Never	Seldom	Sometimes	Often	Always
4	You have been told by others to cut down on work without listening to them.	Never	Seldom	Sometimes	Often	Always
5	You become stressed if you are prohibited from working.	Never	Seldom	Sometimes	Often	Always
6	You deprioritize hobbies, leisure activities, and/or exercise because of your work.	Never	Seldom	Sometimes	Often	Always
7	You work so much that it has negatively influenced your health.	Never	Seldom	Sometimes	Often	Always

Scoring Often or Always on four or more criteria identify a workaholic.

If you are concerned about yourself or a loved one being identified as being a workaholic and would like more information or support please contact a mental health professional in your area, or us at Shore Therapy.

Post-Traumatic Stress Disorder (PTSD)

April 29, 2016 by admin

Post-Traumatic Stress Disorder is often characterised as the development of a long-lasting anxiety response following a traumatic event. Usually, those described as having PTSD have witnessed or experienced a traumatic event that threatens death, serious injury, or loss of personal integrity to themselves or another. Sometimes, you can develop PTSD from learning about a traumatic event that has happened to a loved one, this can be known as vicarious trauma.

Traumatic events that can trigger the occurrence of PTSD are; violent assault – such as physical/sexual abuse, mugging, kidnapping, being taken hostage, war, terrorist attacks, severe car accidents, natural disasters – such as hurricane, tsunami, volcano eruption, earthquakes and flooding, man-made disasters – such as explosions, fire, and chemical spills, life-threatening illnesses, or unexpected death or injury of a loved one or another person.

Post-Traumatic Stress Disorder usually develops between three to six months of the traumatic event and can be characterised by the following experiences:

Flashbacks of the event – such as dreams, images or reliving the event over and over.
Night terrors – really disturbed sleep and horrific nightmares often waking the person in fits of terror can be often.
Adversity to any object/place/person/activity that can act as a reminder to the event.
Any time the person is in contact with an object/place/person/activity that is a reminder of the event, it is followed or accompanied with an intense anxiety response. Panic attacks can be common.
Often people find it really difficult to remember specific fact or aspects of the traumatic situation.
Memory and concentration difficulties also become apparent.
Regularly, irritability or depressed mood is noticeable.
The outside world and people can become a very scary place, so isolation and social withdrawal are also common.
Hypervigilance and being startled easily can be an indicator to trauma.

Treatment:

Effective treatment for Post-Traumatic Stress Disorder can involve systematically confronting the experiences, memories and situations that are associated with the traumatic event. It can often be a scary experience, but processing through the thoughts and feelings linked to the event in a healthy way can have an amazing effect on quality of life. PTSD untreated, can be a hugely isolating and debilitating disorder that can affect how you function and experience the world.

As with most therapy, a huge part of the effectiveness of this work is the development of trust and safety between you and your therapist. This kind of work relies on the trust you have with your therapist to help keep you safe while unpacking scary and painful experiences.

If you would like to discuss Post-Traumatic Stress Disorder or require more information, please contact a mental health professional or us here at Shore Therapy.

Postnatal Depression

November 17, 2015 by admin

Being pregnant and having a child are known to be the most exciting time for women, but not everyone feels this way. Sometimes, we feel angry, sad, hateful or resentful of our pregnancy or our baby. These feelings can be terrifying to acknowledge, but it does happen, and happen regularly. In fact, up to 70% of new mothers experience what is commonly called the ‘Baby Blues’, this occurs around 3-10 days after giving birth and the mother feels very emotional and tearful. But this should only last a few days, and can be quite manageable.

However, around 15% of new mothers develop a much deeper and more long-standing depression after the birth of their child. This is known as Postnatal Depression or Postpartum Depression and arises around four to six weeks after birth. Postnatal Depression can develop quickly, or it can slowly progress over time. It is also common to experience severe anxiety and even panic attacks, when experiencing PND.

Everybody experiences this differently, so it is important to keep an eye on your mood after pregnancy.

Common Signs of Postnatal Depression:

Feeling sad
Feeling very low
Exhaustion
Feelings of hopelessness
Feeling worthless or useless
Feeling guilt
Feeling hostile or indifferent to you partner
Irritability
Feeling angry
Feeling hostile towards you baby
Feelings of hatred towards your baby
Difficulty concentrating
Difficulty sleeping
Reduction of appetite
Libido or sex drive diminishes
Thoughts about death or harming yourself or others.

If you or your partner are experiencing any or all of the above signs, please reach out and tell someone, whether it’s a friend, family member or a professional.

What Causes Postnatal Depression?

Unfortunately, there is no single cause for Postnatal Depression, however, both the physical and emotional changes that occur after childbirth may have a significant influence.

The obvious physical changes that occur are the dramatic decrease in the hormones oestrogen and progesterone. This can dramatically affect your mood, memory and increase the feeling of depression. Other hormones that are produced by your thyroid gland can also considerably alter your mood, increase tiredness, lethargy and hot flushes.

The emotional changes that can impact Postnatal Depression can be overwhelming. Having a new-born in the home is not an easy adjustment, sleep deprivation can make coping with minor problems feel unachievable. Many parents describe an overpowering feeling of anxiety around their ability to care for their new baby, and often feel less attractive to their partner. This can increase the feeling of sadness, hatred and resentment towards your baby, partner and birth. Frequently, feeling out of control of your life and as though you have lost your identity can be a factor in the development of PND.

Risk Factors:

While there are no specific causes of Postnatal Depression, there are risk factors that can influence the likelihood of developing Postnatal Depression.

The big thing to keep in mind is that Postnatal Depression can happen during any pregnancy or birth – Not just your first. However the risks can increase if the following occur:

You have a history of Depression.
You have already experience Postpartum Depression with a previous pregnancy.
You have Bipolar Disorder
You have close family members who have Depression or Bipolar Disorder.
The pregnancy was unplanned or unwanted.
You experience severe complications during the pregnancy or birth.
You experience a significantly stressful event within the year of your pregnancy, such as sudden unemployment, loss of a family member or illness.
Your baby has health issues, or other special needs.
You have difficulty breast feeding.
You and your partner are having relationship difficulties.

What To Do?

As with Depression, treatment options and recovery times vary depending on the severity and your individual wants and need. Everyone experiences depression differently, so each person’s treatment needs to be different. However, most people find contacting their GP is a great first option. Your Doctor is able to refer you to a mental health provider or other appropriate specialist.

Baby Blues:

For a lot of women, this is a normal part of pregnancy and post pregnancy care. The Baby Blues, usually fade away on their own and you should be experiencing an improvement in mood between 3-10days.

However, during that time it can be pretty difficult to maintain your wellbeing. Below are some self-care techniques that could really improve your mood and ability to cope with a new born.

Rest when you can, your body has been through a massive change, give your body time to recover.
When friends and family offer to help, accept their support. It does not mean you are a failure, or a terrible parent.
Try and socialise with other new Mums. ‘Mummy and Me’ groups are brilliant at offering support for new parents.
Avoid as much as possible, mood altering substances like alcohol and drugs. These can severely negatively influence your mood.
Try to do something relaxing for yourself at least once a day.

Postpartum Depression

A common treatment for Postnatal Depression is Psychotherapy, medication or a combination of the two.

Psychotherapy can also be referred to as ‘talk therapy’, this is due to the concept that by talking through your thoughts, feelings and concerns with a professional you may be able to find new understanding and better ways to cope with your feelings. Psychotherapy can also be helpful with setting realistic goals, managing your emotions, developing positive interpersonal relationships and self-discovery. Each therapist is different, so it is important to find the right professional that fits you and your needs.

Medication can also be an integral part of treatment for Postnatal Depression. Anti-depressants are commonly prescribed for this condition, and have a good success rate. However, it is important to work closely with your GP around your medication. If you are breast feeding it is essential that you mention this to your Doctor so you can be prescribed medication that does not transfer into your breast milk and affect your baby. It is also significant for your GP to monitor your wellbeing while taking anti-depressants, there are a number of side effects that can severely impact your ability to cope and function. These should dissipate after 4-6weeks of taking your medication, however, if they do not, it is wise to contact your GP and discuss your options. Anti-depressants should also be weaned on to and off of, you can become really unwell if you just stop taking your medication. Consult your Doctor before stopping your medication. As with seeking therapy, it is important that you find the right medication for you, it may take a few goes, but when you find the right medication it can radically change your outlook on life and increase your mood.

When taking medication and working with a Psychotherapist for Postnatal Depression, it can dramatically increase your mood and ability to cope with your new born. The medication can lift your mood enough to be able to cope and process the emotional work you do with your therapist. Everyone is different, so it is all about you finding your own treatment options that suit you and your needs.

With a treatment option that works for your, Postnatal Depression should begin to change and subside. It is important to continue your treatment even after you begin to notice the positive changes, stopping treatment too soon can lead to relapse. Speak with your Psychotherapist and/or GP about your desire to end treatment.

Living With Grief

October 8, 2015 by admin

Grief is what we describe as our reaction to loss, particularly when we lose someone we are attached to or love. We talk about the reaction to loss in a general and almost stereotypical way, however, in reality it is a very personal and individual experience. Everyone reacts and expresses their loss differently. Sometimes, understanding how other people grieve can offer some ideas about how to process your own grief.

Firstly, and possibly most importantly, there is no timetable for the grieving process, you will take the time you need to. The Grief Centre, speak about how you may never get over your grief, but that in time, even though at the beginning it feels impossible, you will learn to grow around it.

When someone you love dies, it can feel like part of you is missing, that things can never be the same again. Many people describe feeling scared, abandoned, lonely, vulnerable, guilty, hurt, tearful, devastated, angry, numb and much more, when they are experiencing loss. Unfortunately, it is not uncommon for these feelings to be overwhelming and create a sense of isolation. Often people feel as though no one understands how painful their feelings are, and in a way this may be true. No one has the unique love and connection that you experienced with that person, but we all have to experience loss in our lives, and we all need support during this time.

For some, expressing their grief in an emotional way is too difficult, and often, it comes out in a physical way. Your body may begin to show signs of stress such as, insomnia, headaches, weight loss/gain, loss/increase of appetite, lowered immunity, exhaustion, nausea and more. Though they are not pleasant these are all normal experiences when we lose someone we love.

It is also common for your thoughts and behaviours to feel out of control. Thoughts can be dark, angry and hopeless, and often feel chaotic, while behaviours can be unrecognisable. For many people, grief can be so overwhelming that all we can manage is pain, numbness, indifference or angry. These overwhelming emotions often encourage us to behaviour in unusual ways such as, crying, sobbing, feeling out of control of your feelings, isolating yourself, avoiding others, silence, inability to concentrate, feeling confused, panic attacks, increased sleeping, difficulty getting up in the morning, losing your temper easily, lashing out at those around you, denying the death of your loved one and many more.

Dark thoughts, often of wanting ‘to be with’ the person who has passed, or thoughts or ‘wanting to end the pain’ are very common when living with grief.

If you or a person close to you is expressing thoughts of self-harm, harming others or suicide please contact a professional immediately or dial 111.

Phases of Grief:

There are five phases of grief, which we flip-flop between depending on the day, time or situation. The final phase is where we hope to end up if we process our grief in a healthy way.

Denial:

Often the pain or shock of the loss of a loved one is so extreme that we struggle to accept the reality of their death. We find it difficult to accept that our loved one is no longer with us, and won’t again walk through the front door. It is not uncommon to refuse to hear facts, and hide away from their meaning. This is a natural defence mechanism that helps us cope with the initial pain of grief.

Anger:

At times during our grief, we will allow the reality to resurface and along with it all the pain. The pain is too extreme for us to hold, so we morph it into something easier to express and cope with, anger. The anger can be expressed toward, themselves, family, friends, objects and even strangers. It is also not uncommon for our anger to be expressed towards the person we lost. On one level we understand how irrational those feelings are, but on the other, we may resent the person for leaving us and causing us pain.

Guilt:

Frequently after we express or notice our anger, we are left with feelings of guilt. Sometimes guilt regarding our anger towards them, guilt about not seeing them enough, guilt that ‘wrong choices where made’ etc. It is not uncommon during this time that those experiencing grief, to make statements such as “if only we had notice his illness earlier” or “if only I had spent more time with them” or even bargain with a ‘higher power’ or God. We may swear to donate to charity, or stop smoking or be a better person if God would bring our loved one back. These are very normal feelings and thoughts to have when living with grief.

Sorrow:

Sorrow is the phase we are probably most familiar with during our grief. The feeling of emptiness, intense, crushing sadness and even thoughts of ‘why bother to continue with life without my loved one’ are all typical of this phase. The sorrow feels as though it will last forever, and you will never, ever, get over your loss. But it is important to understand that this sorrow is not always a sign of mental illness, or depression. It is a terribly sad situation, and you are allowed to feel uncontrollably sad. Even though this phase is painful, it is an essential part of healing.

Acceptance:

This is the final phase of grief and where we all hope to reach. This is not the point where we feel ‘OK’ about the death of our loved one, but more the acceptance that they have gone, and aren’t coming back. We will never be ‘OK’ with the loss, but we can learn to grow and continue without them. Accepting the reality of this, can be a long and painful experience.

What May be Helpful:

Although living with grief is excruciating, and the urge to withdraw and disappear is overwhelming, the following ideas may help you to cope through this painful time.

Seek support from your family and friends.
Take time away from your regular routine, such as work, university, study, or other responsibilities.
Cry when you need to. Crying and expressing your emotions is a way to heal. You can either do this alone, or with those you love around you.
Remain aware of your breathing. Breathing deeply when you feel overwhelmed or emotional may be helpful to regain control of your thoughts, feelings or behaviour.
Try to eat, drink and sleep regularly.
Avoid alcohol as much as possible.
Try going for a walk each day, perhaps with a family member or friend to keep you company.
Even though you don’t feel like it, finding someone to talk to about your grief whether a family member, friend or a professional, is always a great way to process your feelings and thoughts.

Experiencing grief is a natural, but painful part of life. Take the time you need to work through how you feel.

Relaxation Skills

September 2, 2015 by admin

In today’s society we are all so busy being busy, that we often forget to relax and unwind. This can lead to a number of issues down the track – such as anxiety, stress and burnout. Relaxation skills can be a great way to unwind and reduce the risk of these issues.

What are Relaxation Skills?

Relaxation is the intentional letting go of tension. This tension can be physical tension in the muscles or it can be mental or psychological tension. During relaxation, the nerves in the muscles change the types of signals that they send to the brain. These different signals bring about a sense of calmness both physically and emotionally. Muscle relaxation has a huge effect on the nervous system and therefore, can be seen as a treatment of both physical and psychological stress.

Why use Relaxation Skills?

When you have been under extended periods of stress or when you have no break from work or other stressful situations, you seldom allow your high levels of muscle tension to decrease. The tension then ends up staying with you for longer periods. Eventually you become so used to being tense that this becomes your new base-line or ‘normal’ state of being. Often you won’t even realise that you are tense or stressed! But it can begin to affect you day to day life.

When it gets to this stage it can be really difficult to shift this tension without professional help.

Three Key Features of Relaxation Skills?

Recognising Tension
RELAX!!
Practice

Recognising Tension

The following questions may be helpful to initiate your recognition of your tension:

Where do you feel tension?
- Do you notice tension in your face and jaw?
- Do you clench your fists?
- Are your neck and shoulders tense?
- What other parts of your body do you feel tense?
- Are there parts of your body where tension goes unnoticed until you feel pain?
What are the characteristics of the tension?
- Do your muscles feel stretched and sore?
- Do you muscles feel hard and contracted?
- Do you muscles fee fatigued?
- Does there appear to be effort involved in maintaining normal posture?
Which events within yourself lead to increased tension?
- Anger?
- Thinking about you difficulties?
- Changes in breathing or heart rate?
- Loneliness?
- Boredom?
- Impatience?
Which external events lead to increased tension?
- The way people speak to you?
- Loud noises?
- Having to wait in ques or traffic?
- Being watched while working?
- Your relationship?

RELAX!

If you follow the steps below you may be well on your way to learn how to relax. This exercise should take about 15-20 minutes. However, if you only have 5 minutes to spare, then 5 minutes is better than nothing!

Find a quiet and relaxing space:

Choose a comfortable chair in a place that is free from noise and interruptions (make sure you turn off your phone).

Clear your mind:

Try to clear your mind of all worries or disturbing thoughts. If these worries or thoughts drift back into your mind while you are relaxing, do not worry, and just gently push them out of your mind again. Let your mind be calm and clear.

Practice the slow breathing method:

Breathe in for 3 seconds and breathe out for 3 seconds, thinking the word ‘relax’ every time you breathe out. Let your breathing flow smoothly. Imagine the tension flowing out of your body each time you breathe out.

Relax your muscles:

For each of the muscle groups in your body, tense the muscle for 7-10 seconds then relax for 10 seconds. Relax you muscles in the following order.

Hands – curl hands into fists, then relax.
Lower Arms – bend you hand down at the wrist, as though you were trying to touch the underside of your arm, then relax.
Upper Arms – tighten your biceps by bending your arm at the elbow, then relax.
Shoulders – lift your shoulders up as if trying to cover your ears with them, then relax.
Neck – stretch your neck gently to the left, then forward, then to the right, then to the back in a slow rolling motion, then relax.
Forehead and Scalp – raise your eyebrows, then relax.
Eyes – screw up your eyes, then relax.
Jaw – clench your teeth (just tighten the muscles), then relax.
Tongue – press your tongue against the roof of your mouth, then relax.
Chest – breathe in deeply to inflate your lungs, then breathe out, then relax.
Stomach – push your tummy out to tighten the muscle, then relax.
Upper Back – pull your shoulders forward with your arms at your side, then relax.
Lower Back – while sitting, lean you head and upper back forward, rolling your back into a smooth arc, thus tensing your lower back, then relax.
Buttocks – tighten your buttocks, then relax.
Thighs – while sitting, push your feet firmly into the floor, then relax.
Calves – lift your toes off the ground towards your shins, then relax.
Feet – gently curl your toes down so that they are pressing into the floor, then relax.
Enjoy the feeling of relaxation

Take some slow breaths while you sit still for a few minutes enjoying the feeling of relaxation.

Practice

Practice once or twice every day for at least 8 weeks. The more you practice the easier this will become.

However, if the above amount feels too much perhaps, during the day, try relaxing specific muscles whenever you notice that they are tense.

Hunt, C.J., Andrews, G. & Sumich, H.J. (1995).