Clearview Psychology Support

12/12/2023

Good Questions
Did you know: your brain creates your mind and then your mind is recursive on your brain? ..This means your mind can make physical changes to the ‘wiring’ in your brain!

Why would you want to do that? Because the brain is a ‘prediction machine’ and when it has good logical thoughts, it can make more accurate predictions about yourself, other people, your social environment and tasks.

Journaling is about giving your mind a way to really listen to itself. When this happens, your mind can make rational adjustments, see the facts clearly and connect important thoughts. This leads to a vast network of healthy ‘wiring’ in the brain.

1. When you pick a topic to start journaling about, you can start with stating your current beliefs or ‘argument’
e.g: “People I work with don’t like me”

2. Next you can encourage good internal dialogue by imagining somebody is asking you questions like:

Clarifying questions to think more about what you are asking yourself about, challenge and check the concepts behind your argument, and go deeper.
• What exactly does this mean?
• How does this relate to what you have been talking about?
• Can you give me an example?

Probing assumptions to make you think about the assumptions you are founding your thoughts on.
• What else could we assume?
• What would happen if…?
• What does that say about you as a person?

Probing your own rationale, dig into your own reasoning rather than assuming it is a given.
• Why is that happening?
• What evidence is there to support what you are saying?
• What are you employing this action/behaviour for?
• Why does this make sense?

Questioning viewpoints and perspectives to see other possibly equally valid, viewpoints.
• Who benefits from this?
• Why is it better than or different from…?
• What do you think other people probably think?

Probing consequences and logical implications.
• Does this make sense?
• Is this desirable?
• How do [these assertions] fit with…?
• What are the consequences of that assumption?

Questioning the question. You also turn the question on itself.
• Why are you asking this question?
• What does that mean?

The aim is to start your entry by stating your honest thought and end it well with a helpful, rational and fair conclusion. If Writing is not your thing, find a quiet place to talk to yourself out loud and discuss -talking to yourself sometimes is a good thing!

Emotions tend to come out strong when journaling, which is how they are processed. This is a good thing too.

Remember, if you get stuck or too overwhelmed, you are not alone and can always contact services like: Lifeline https://www.lifeline.org.au/
Parentline https://parentline.com.au/
Mensline https://mensline.org.au/phone-and-online-counselling/?gclid=CjwKCAiApuCrBhAuEiwA8VJ6JmC4CH7mrukax121Qs_RfuhhBz5746FQHFVzNsMbMWl8edF9CT_6pBoCTZUQAvD_BwE
Beyond Blue https://www.beyondblue.org.au/
or 000.

Beyond Blue is here to help – whether you're seeking mental health info or qualified support for you or someone else. Find a life beyond the blues today.

05/06/2023

Since your pregnancy do you feel as though your brain has changed? The way you think, what you think about and your habits? You may have noticed that your response to noise and sounds (particularly those of your children) is surprisingly sensitive. Perhaps you have noticed that your emotions are more or less intense about various things. Pregnancy has a profound, real and lasting effect on the brain with significant changes occurring. This is normal and ultimately an adaptive process, however for some this adaptive process is misunderstood, resented or not recognised by key supporting people.
I am a big advocate for the benefits of arriving at a ‘why’ by asking lots of ‘what’ questions. When we understand why something happens, we increase our ability to break down problems into solvable pieces and have a more confident and dynamic view of ourselves and others.
A great book that I have read recently is 'Baby Brain' by Dr Sarah McKay For those of you seeking to understand the science and neurology of just what changes actually DO happen in women's brains as a direct result of pregnancy this makes for a very validating and interesting read. (Interesting facts about changes for fathers and adoptive parents included).

If you think baby brain is bad for you, think again - because neuroscientist Dr Sarah McKay (author of The Women's Brain Book) has looked at studies and talked to experts from all over the world and the proof is in: becoming a mother is one of the best things to ever happen to a woman's brain.

27/12/2022

If Christmas isn’t bringing you joy, you are not alone. There is a lot going on around this time of year and for some people all of the activity can be overwhelming.
Symptoms of overwhelm or even depression show up in your cognitions (thoughts).
If you notice strong and ongoing thoughts like: ‘I’m not good enough’ ‘no one cares’ ‘I’ll never feel any better’ ‘it’s pointless,’ ‘it’s hopeless’…. These can be thought of as symptoms of distress or even depression.
Other signs are if you normally would enjoy things and can’t find any light in anything and/or if you are having excessive feelings of guilt, sadness, shame or disgust.
So, if you notice any of these thoughts or feeling, please do not keep them to yourself! Consider reaching out to your GP or contacting a help service like Beyond blue 1300224636 or Lifeline 131114. You might also consider checking out SANE for access to counselling and chats. For emergencies, always remember: 000
There is always help, you deserve support when you need it (like we all do).
https://www.lifeline.org.au/

https://www.sane.org/

SANE Australia, the National Mental Health Charity

02/08/2022

As we move into the second half of the year, things might seem to be ramping up instead of winding down! With so much happening around you it is important to be looking after your mental health as a priority.

Mental health is almost synonymous with ‘emotional health’, and emotions are a reflection of your thoughts.
Good quality thoughts are the equivalent of a fit and healthy body (and they can help to contribute to getting one too!)

There are four types of thoughts in particular that can cause you a lot of emotional distress:
1. Rigid attitudes- thoughts that are based on your own expectations, and not accepting the reality of a situation or the views of others (before taking values-based action that is reasonable and fair).
2. “I can’t stand it!” thoughts – fixating on discomfort and irritations, letting them take over your whole mind.
3. Catastrophising thoughts- taking things WAY out of proportion, without problem solving where possible.
4. Devaluing yourself and others -putting yourself down or putting down others. Witholding overall kindness.

Identifying and transforming these thoughts can be very difficult (when our mental health is not great, these types of thoughts seem especially true or factual), but mastering them is well worth your ongoing efforts! It will take regular work- like any type of exercise.

Journaling thoughts and then challenging them from different angles can be a good way to notice and transform them. Other good options are discussing out loud with a health professional or someone you can trust.

For a good online resource, check out

moodgym is an interactive self-help program that provides cognitive behaviour therapy (CBT) training to help users prevent and cope with depression and anxiety.

03/07/2021

Promote someone -you have the power and it can feel great!


Part of having good mental health involves having good quality thoughts. There are three categories of thoughts in particular:
1. Having healthy thoughts about yourself
2. Having healthy thoughts about others
3. Holding a healthy impression of how you think other people see you.

Healthy thoughts are rational thoughts. Rational thoughts are not always necessarily positive ones, but they are as fair, kind and factual as possible.

Creating and maintaining healthy thoughts in these three key areas is a life-long task. Healthy thoughts form healthy neural pathways in the brain and promote the use and production of key neurotransmitters and hormones in the brain and body. Healthy thinking also helps improve healthy relationships with others and healthier behaviours.

When you hold negative thoughts about other individuals, this has a direct impact on your own mental health. Negative thought pathways in the brain induce stress responses in the body and this can wear you down not only mentally and spiritually but physically also.

So, why not consider adopting a morning ritual of ‘promoting’ someone in your thoughts for the day?

Perhaps (on your way to work, school or the grocery store etc) you could think about a person who you disagree with, or maybe you don’t particularly like their behaviour, way of speaking or choices at times. Try updating your thinking about that person slightly -what’s one (small or big) thing they have done or said that reflects something good about the person? What’s one little thing about them or how they have acted that does align with your own values or beliefs?

Promote someone in your thoughts -even just a little- from how you currently think of them and invite in your benefits of a healthier head space, healthier brain, body and healthier actions.