New Year, New … choices

The New Year has well and truely arrived, with the chaos of the festive season behind us all. For many the new year symbolises a fresh start, a point in time where the errors of the past 12 months no longer matter or can be forgotten about, and the quest for self improvement and/or transformation commences. Social media becomes inundated by the hashtag #NewYearNewMe (1.3million hashtags on Instagram for anyone who was interested), comparison collages of weight loss achievements and gym gains, and inspirational quotes announcing how this year will be like no other. Apologies in advance, but I call bullshit.

Where did the idea that change in behaviour meant change in the person? I further question, why would we want to change the person? Physical transformations, achievement of savings goals, mastering new skills, modifying work-life balance, are indicative of hard work, dedication, and commitment to changing CHOICES, not the person. Loosing weight (probably one of the most common New Years resolutions) is not achieved because the person has changed who they are. It is achieved because that same person has made the choice to increase their physical activity and modify the types and amounts of foods they consume. The person who saves their house deposit has chosen to painstakingly set aside money rather than spend it on burgers and beers with friends every Friday night. The person who achieves a more balanced distribution of work and personal commitments, has chosen to say “no” to taking on extra responsibilities so they can come home to their family, friends, and/or pets in time to talk rubbish over dinner or watch mind-numbing TV series together.

I do not intend to suggest that making these new choices is easy. It is definitely not easy to change habits and behaviours that serve us a purpose, even if the outcomes are maladaptive. There is comfort in chaos. Therapy can help better understand why you may feel there is a need to change you as a person, as well as the obstacles in between this moment and your desired achievements (I had to throw in one therapy plug).

What I am attempting to convey is that changing the person should not be the intention or the explanation for why goals are achieved. It is the choices, commitment, dedication, and hard work that the person has made and continues to endure. Also, with choice comes control, and in the end I feel that is something we all want in our lives. Take ownership, make change but be you because being you should be great. #NewYearNewChoices

Getting help over the holidays.

The end of the year can be a difficult time for many people. This time often signifies family, togetherness, gluttony, and spending. Each of those in isolation can be anxiety provoking, let alone all combined and constantly advertised via every media outlet possible; therefore perpetuating the pressure to meet unrealistic standards of how to celebrate over the holiday season.

There is no right way to celebrate the holiday period. The best way, is your way; and if your way is to kick back on the couch with people whose company you actually enjoy, then do that! I know that is much easier said than done, so for those who are looking down the path of Christmas pleasantries, triggering family interactions, and financial pressures, consider utilising supports during this time.

For those who may not have access to their/a therapist, or usual supports are also out fulfilling their holiday duties during this time, telephone and online services can provide you with some reprieve. Some people are reluctant to access these modes of support as they can be perceived as impersonal, but I encourage at least some consideration; at the bare minimum they provide an outlet for venting and opportunity for validation.

The list below includes some easily accessible support services. Some offer both online and telephone support, as well as other supportive resources through their websites. I suggest to check them out, have a look through what they offer, so when the need for support arises you already know what options are available to you. Better yet, if there is anticipatory anxiety for what is ahead, why not access the services as a means to minimise the impact.

• Lifeline 13 11 14

• Beyond Blue 1300 224 636

• Kids Helpline 1800 551 80

• Mensline 1300 78 99 78

• Griefline 1300 845 745

• Directline (Drug and Alcohol counselling, also for family) 1800 888 236

• Suicideline 1300 651 251

• Emergency services for medical emergencies 000

The key takeaway is to savor the holiday period in a manner that feels right for you and to leverage the available support services. Whether it's a quiet day on the couch or a gathering with loved ones, remember that your well-being takes precedence, and seeking assistance when needed is a sign of strength, not weakness. Wishing you a mindful and supported holiday season in 2023.

Does going to therapy mean I’m crazy?

There is a common misconception that seeing therapist means you are crazy, unstable, weird, or maybe even broken. However, any of those adjectives could not be any more further from the truth.

Therapy is useful for different reasons for different people; but one thing that every client has in common, is that they are seeking help. Assistance from a therapist may be required to:

• Work through a specific current day issue

• Find better ways of coping

• Better understand unhealthy patterns/symptoms/distress

• Validation and support, or

• Help with healthy decision making

Although this may seem like a short list, there is nothing in that list that suggests ‘craziness’ is a reason. Sometimes distressing emotions can feel like loosing control and that can then lead to questioning of experience, capacity, and general sound-mindedness. However, there is no clinical definition of crazy (that I know of at least!).

I recently attended a two a two day seminar where the distinguished presenter put it quite eloquently: “we are all bozos travelling on the same bus”. So whatever your reason, there is nothing crazy about wanting or needing to speak to a therapist.

Not all therapists are one in the same; the difference between professions.

As a psychologist, the question about the difference between psychologists, psychiatrists, and counsellors is one I receive multiple times throughout the year from all different clients. Although the three professions can label themselves as therapists, they are all different in many ways; with variability even within each profession. However, in an attempt to keep things simple these are the main reasons (see below for elaboration):

1. Education

2. Registration

3. Supervised Practice

4. Medication, and

5. Function

EDUCATION

Psychiatrists and Psychologists must have completed university qualifications.

• Psychiatrists have medical degrees (they’re legit doctors) who then complete specialist training in psychiatry.

• Psychologists have (at minimum) a Bachelors Degree in Psychology, a fourth year qualification (Honours or Graduate Diploma), and a Masters Degree. Some psychologists will have Dr in their title, which means they have completed a Doctoral program (Clinical Doctorate or a PhD). All of that study equates to at least five years of university, but can be up to 10 if the psychologist has completed a Clinical Doctorate or PhD.

Counsellors do not need to achieve a minimum level of training to practice with that title.

REGISTRATION

• Psychiatrists and Psychologists must be registered with the Australian Health Practitioners Regulation Agency (AHPRA) in order to be recognised to practice within Australia. AHPRA oversee and protect the registration of all health professionals in the country. Psychiatrists and Psychologists can be searched via AHPRA’s register of practitioners.

• Counsellors can be registered with Psychotherapy and Counselling Federation of Australia (PACFA) but this is not mandatory.

INTERNSHIP AND SUPERVISED PRACTICE

Unlike Counsellors, Psychiatrists and Psychologists must complete a supervised internship (under supervision of various Senior Psychologists) at some point in their university training. Psychologists are also expected to complete 30 hours of continuing professional development each year in order to remain registered.

MEDICATION

Psychiatrists are the only profession who can prescribe pharmacological treatment (medications) as they are the only profession of the three that has a medical background.

PURPOSE/FUNCTION

• Psychiatrists are usually engaged with clients who require pharmacological intervention as part of their treatment plan. This could include (but not limited to) psychiatric conditions such as: Bipolar, Schizophrenia, Personality Disorders, and other Chronic conditions that significantly impact the fulfillment of basic functions in an individual’s life. It would be recommended that a psychiatrist is involved in your care if your psychiatric condition has an organic (physical) cause, or “talking therapy” does not seem to be working.

• Psychologists are trained in “talking therapies”, and there is great variability within the field itself. Different psychologists specialise in different styles depending on their training and interests. It is important to ask psychologists about their therapeutic orientation and experience to get a sense of fit. Similar to Psychiatrists, Psychologists aim at reducing the impact of mental health issues, however do so without the use of medication. That being said, a Psychologist may refer a client to a Psychiatrist if there is a need for secondary consultation, or symptom management through medication would assist in improving therapeutic outcomes.

• Counsellors also provide talk-based therapies however the level of training between counsellors is extremely varied and un-regulated. At a minimum, counsellors are training to provide non-judgemental support. It is important to consider the reasons you are seeking therapy and do a bit of research around what services are in your area to access. Speaking to your GP is a great place to start.

Is this therapist my person?

The choice to enter into therapy will never be an easy decision to make; even for those who have gone through the process before. Meeting your therapist for the first time can be an even bigger deal. Without realising, the choice to enter therapy with this person was actually a commitment to form a connection with an unknown being.

Not dissimilar to any first meeting, this leap of faith is often plagued with conflicting emotions and can precipitate various hypotheses about the therapist, their therapy style, and whether one will actually be required to lie on the couch like all those therapy cartoons illustrate. From this, the engines of the world wide web are ignited and the online surveillance begins, which is all driven by the intention to increase knowledge by decreasing unknown factors; but more importantly, search for the information that will confirm that they will get it.

Some psychologists may have webpages (like this one) that provide an idea of their approach, issues they are comfortable working with, other professional interests, and some may even have their photo posted; all of which can help put the mind of an anxious client-to-be at ease. However some therapists may not provide that insight pre-first appointment. Regardless, whether or not this information is available does not necessarily determine the connection in the room, and connection is what allows the therapeutic magic to happen.

The first appointment can be experienced with anxiety and apprehension, but also relief and positive anticipation. Either way, whatever is experienced in the lead up to meeting your therapist, it is all valid. Keep in mind, that similar to other relationships (platonic, familial, intimate, or professional), the connection between the therapist and client may take time to develop, so give it a chance. However if the connection does not develop, despite attempts within therapy to understand why, an openness to trying again with someone new may be the best option for you. Remember, not all relationships work out; we are all human after all!