Dr Bek Clinical Psychologist

21/11/2024

Don't let burnout steal away the things you enjoy!

Preventing burnout involves knowing the what and how, but also understanding the why behind what works. Dr Bek brings this crucial knowledge to your team, helping them maintain healthy strategies and habits for longer.

Here are some warning signs to look out for:

🛑Feeling stressed and anxious a lot of the time.
🛑Cancelling or avoiding activities you used to look forward to.
🛑Struggling to concentrate on tasks and responsibilities.
🛑Being more irritable with others.
🛑Losing passion for things you used to love.
🛑Can't remember the last time you had a good night's sleep (or felt joyous!).

Burnout can creep up on us when we least expect it, affecting our well-being and happiness. But don't worry, awareness is key! By recognising these signs, you can take proactive steps to reclaim your joy and prevent burnout from taking over.

Book Dr Bek to speak with your team or audience and help them prevent burnout today.

27/10/2024

Want a quick pick-me-up (ie for when alcohol is not on the menu )? Your vagus nerve controls the parasympathetic nervous system - the one that helps with rest and digestion. As part of your self-soothing tool-kit, when making your next mock/cocktail over the frantic festive season, try swiping the ice cube across your forehead, closed eyes, and cheekbones. For a more sustained effect - use an ice pack for up to 30 seconds, or (for the really adventurous) dunk your full face into a bowl of ice water a few times in succession. Those who are already into ice baths or cold swimming likely have already discovered the vegus stimulation effects - I would love to hear of any similar hacks you use to get through the festive season in one piece!

25/10/2024

Expecting life to be sunshine all day, every day is unrealistic - it’s also damaging to our morale and ability to manage the ups and downs of everyday life.

Focusing on happiness as the ultimate destination makes the inevitable setbacks, disappointments and challenges in life harder to tolerate. It impacts our resilience.

Instead, understanding that life’s joys and sorrows are all part of being human makes it a little easier to endure tough times with more self-compassion. Social media highlight reels can sometimes lead us to think that everyone else is ‘living their best life’ while we’re stuck dealing with demanding, difficult and downright rubbish tasks.

By accepting the good with the bad, and acknowledging that friends and colleagues are unlikely to be sharing their challenging days, missed opportunities or stalled projects on LinkedIn, we find it easier to cope with these inevitable parts of life.

23/10/2024

I’m a clinical psychologist with over 30 years of experience. I've spent over 20 years as a uniformed psychologist in the Australian Defence Force, and have two master's degrees and a PhD across clinical and investigative psychology, and law. I’ve also taught clinical and forensic psychology in universities, published books and articles, and worked as a criminal behaviour analyst in Australia and overseas. My experience covers industrial, military, clinical and forensice psychology.

Do you need help reclaim your balance and overcome burnout? Get in touch today.

26/09/2024

23/09/2024

06/07/2024

Box Breathing
Feeling a bit breathless and panicky? Out of kilter? Can’t get to sleep? Maybe you just want to reset and refresh. Try this simple relaxation technique. Box (or square) breathing can help you to clear and calm your mind, and bring your breathing pattern back to a deep,
steady rhythm. You can do it at home, at work, even in the supermarket carpark (while your car is motionless of course!). Think of a box or square; maybe look at a box or window. Then follow these four easy breathing steps, imagining each 4-count as one side of the box. With each step you complete a side until the box is complete.

Step 1: Breathe in through your nose, counting slowly to 4 and feeling the air going into your lungs.
Step 2: Hold that breath for 4 seconds.
Step 3: Slowly breathe out through your mouth for 4 seconds.
Step 4: Repeat until you feel more relaxed and in control.

Some tips:
- Observe the rise and fall of your chest and stomach. Your stomach will rise as you take deep, smooth breaths. If only your chest rises, the breaths are too shallow.
- If 4 seconds feels too much, try for 2 or 3 seconds instead.
- Count the seconds to help find your rhythm.
- It’s best to be in a comfortable position, if possible.

Box breathing is a really useful tool. It
distracts your mind and calms your nervous system. By lowering your blood pressure and decreasing levels of the stress hormone cortisol, it can help you to handle and control your response to a stressful situation.

NOTE: If you’re experiencing frequent or
excessive anxiety that interferes with your everyday life, consult your doctor or other health professional.

27/06/2024

Reality is that most of us who are conscientious, responsible, invested spiritually,
intellectually in our careers – are going to have moments of self-doubt and compare
ourselves unfavourable to others or our own unrelenting high standards.

Its not about never having self-doubt, but about recognising when such concerns are
helpful and minimising the risk of it getting in the way.

I wrote this workbook to help you get started on challenging your Imposter Phenomenon (IP). IP is a subjective experience and not a clinical issue, hence the preference for using “phenomenon” rather than “syndrome”. The good news is that these thoughts and feelings can be changed, and I hope this workbook helps you along that path.

https://buff.ly/3KZPrd4

13/06/2024

❌ Struggling To Get Through Each Day?
♻️Implement Change Today & Help Prevent Burnout
✅Download Your FREE 14 Page Burnout Prevention Guide Now

This 14 page Guide gives you the essential information you need to make a measurable change right now.

Burnout can creep up on us when we least expect it. You can feel trapped and stuck, things that you used to enjoy no longer feel the same, and previous strategies you had to help you might not be effective.

In this guide you’ll find:
- More information on what burnout is and how it can affect you.
- Some practical ideas on how you can start to recover from it.

You deserve to be able to live the life you want!

Why wait? Download your FREE guide now.