Engaging in creative activities can serve as a therapeutic outlet, but can be particularly hard when you’re feeling run-down or too busy with life’s demands. However, creativity is vital for our mental health, as it helps us to regulate our focus, improve our memory, and encourages a relaxed brain-state comparable to meditation! That’s why we have researched four simple, scientifically-proven ways to get creative when you’re unmotivated or uninspired: 1.Doodling There’s no pressure to be Van Gogh or Monet; simply sitting down with a pen and paper to draw without a particular end product in mind can automatically stimulate creativity. Creativity writer Charlene Lewis explains that doodling combines conscious awareness and daydreaming, which requires a certain amount of mental relaxation and enables you to come up with new creative ideas. 2. Cooking Getting creative while cooking can be as simple as cutting up your carrots differently, or plating up a meal in a different style than usual. This is because cooking encourages divergent thinking, which in intelligence research, means you can be aware of multiple different methods to come up with a single product, which requires creativity. We are also happy to report that eating can increase creativity too, when we take time to savour the multi-sensory experience through taste, touch, and smells (Wang et al., 2021). Next time you sit down for a meal, slow down and acknowledge the sensations of different food pairings to stimulate your creative mind. 3. Decorating your home A trip to IKEA or a scroll through home decor Pinterest boards can inspire creativity more than you would expect! Home decor window-shopping stimulates your imagination by allowing you to picture how certain items would look and feel in your home. This also has additional benefits like increasing your familiarity with your own personal expression and inspiring new ideas. Additionally, neuroscientist Moshe Bar reports that a room’s lighting, furniture type, and colour, can significantly affect our mood, focus, and creativity, so it’s definitely something to pay attention to. (Scientific American Mind, 2009). 4. Puzzle-solving If you struggle with letting go of your logical mind, don’t fret! Doing logical tasks such as crosswords, jigsaw puzzles, and sudoku can engage a problem-solving mindset which can lead to creative thinking. Neuroscientist Dr Mark Beeman says that completing puzzles shifts the brain into a more playful state that requires imagination, inference, and guessing - all of which are skills that use and strengthen creativity! Taking the first steps to improve your well-being can be challenging and unclear if you are facing mental health problems or other daily challenges. We recommend getting some personalised guidance from a mental health professional, such as our trusted team at We Lysn. For valuable, evidence-based help in a confidential setting, head to www.welysn.com to get started today.

World Autism Awareness Day, observed on April 2nd, provides an opportunity to reflect on the unique challenges faced by individuals on the autism spectrum and to promote empathy, acceptance, and understanding. In the realm of mental health, supporting a loved one or colleague with autism involves fostering an environment that values neurodiversity and prioritises well-being. Here's a guide on how to provide meaningful support to those on the autism spectrum, contributing to a more inclusive and mentally healthy community. Educate Yourself: The first step in supporting a loved one or colleague with autism is to educate yourself about autism spectrum disorder. Understanding the unique strengths, challenges, and preferences of individuals on the spectrum will enable you to approach interactions with sensitivity and awareness. Knowledge is a powerful tool for breaking down misconceptions and building a foundation for meaningful support. Practice Empathy: Empathy is a cornerstone of effective support. Recognise that individuals with autism may experience the world in ways that differ from your own. Cultivate empathy by actively listening, observing, and trying to see things from their perspective. Acknowledge their feelings and validate their experiences, creating a space where open communication can thrive. Foster Clear Communication: Effective communication is essential for any supportive relationship. Individuals with autism may have unique communication styles or preferences. Be patient, use clear and concise language, and consider alternative communication methods such as visual aids or written instructions. Encourage open dialogue, allowing your loved one or colleague to express themselves comfortably. Create a Sensory-Friendly Environment: Many individuals with autism may experience heightened sensitivity to sensory stimuli. Creating a sensory-friendly environment can make a significant difference in their comfort and well-being. Consider factors such as lighting, noise levels, and the overall atmosphere in both home and workplace settings. By making simple adjustments, you can contribute to a more inclusive and accommodating space. Be Flexible and Accommodating: Flexibility is key when supporting someone with autism. Recognise and accommodate their needs, whether it's adhering to a routine, providing advance notice of changes, or offering breaks during overwhelming situations. Flexibility demonstrates understanding and helps build a supportive atmosphere. Encourage Social Inclusion: Social inclusion is crucial for mental health and well-being. Encourage and facilitate social interactions, understanding that the approach may need to be tailored to individual preferences. Foster a supportive community by educating friends, family, and colleagues about autism and promoting an inclusive culture that values diversity. Advocate for Accessibility: In both personal and professional settings, advocate for accessibility measures that support individuals with autism. This includes advocating for reasonable workplace accommodations, promoting inclusive education, and supporting initiatives that promote equal opportunities for all. World Autism Awareness Day serves as a reminder that fostering a supportive environment for individuals on the autism spectrum contributes to a more inclusive and mentally healthy society. By educating ourselves, practising empathy, and making simple adjustments, we can build bridges of understanding and create spaces where everyone feels valued and accepted. As we celebrate this awareness day, let us commit to promoting the well-being of our loved ones and colleagues with autism, fostering a world where diversity is embraced and celebrated.

Have you ever found yourself in a slump that you’re not sure how to get out of? We all know the things we ‘should’ be doing to improve our mental well-being like exercise and meditation, but it can be hard to gather motivation for them when we’re feeling low. That’s why we’ve found four easy, scientifically-proven ways to increase your happiness that might be a little easier to tackle when you’re struggling: 1. Savour your positive experiences To ‘savour’ your experiences means to slow down and notice the sensory and emotional parts of the activity at hand. For example, when you’re eating your favourite meal or even just walking through your house, try to notice the comfortable sensations in your body, any nice smells, or anything visually pleasing to you. This allows you to be present in the moment and is an easy way to think positively, which then generates more positive emotions (Smith & Bryant, 2017). 2. Increase your time spent outside We aren’t asking you to start exercising immediately, but just to slightly increase your time spent outside. For example, if you stay in most days, try to schedule 10 minutes of your day dedicated to an activity outside such as listening to a podcast or walking a few laps of your yard! The American Psychological Association has found that an activity as simple as this is associated with increased attention span, reduced stress, and better mood. 3. Learn a new skill Don’t be intimidated by this - you don’t need to learn a new language today! Open a youtube video with an easy cooking tutorial, or look up a WikiHow and follow instructions on how to draw a portrait of a loved one! Learning can be simple and satisfying, especially when the final product can be produced in one session (and it doesn’t have to be perfect). Studies have found that doing so can boost your self-esteem, improve cognitive function, and lead to increased happiness (Malec, 2022). 4.Be intentional about your media consumption When you’re feeling low, it can be hard to put down your phone which is constantly generating exciting bursts of dopamine for your brain. If you need to be on your phone, then being intentional about what you’re consuming can greatly impact your mental health. Neuroscientist Olav Krigolson found that watching cute animal videos can give your brain the sensation of reward, and can lead to better cognitive function short-term! However, ‘doom-scrolling’, including consistently consuming negative news sources or videos, can lead to anxiety, stress, and depression. So, if you find yourself consuming negative content, intentionally switching to more positive content like cuddly puppy videos can directly improve your wellbeing! Remember, these are just short-term benefits, so once you’ve improved your mood, try the other three steps in this list to avoid getting caught in an internet rabbit-hole. Taking the first steps to improve your wellbeing can be challenging and unclear if you are facing mental health problems or other daily challenges. We recommend getting some personalised guidance from a mental health professional, such as our trusted team at We Lysn. For valuable, evidence-based help in a confidential setting, head to www.welysn.com to get started today.

This International Women’s Day, we are lucky enough to have interviewed our Clinical Manager and Mental Health Accredited Social Worker, Tracey Davies. The Australian Bureau of Statistics reports that in their lifetime, 1 in 6 women will experience depression and 1 in 3 will suffer from anxiety. These statistics have increased throughout history, so today we have asked Tracey about her unique observations in treating women's mental health, and the gender-specific presenting issues that she sees in her practice. Women often face unique mental health challenges, and these gender-specific issues can be affected by socio-political trends such as the #MeToo movement, changes in legislation, or cultural shifts. What have been some of the common issues you have encountered in your practice amongst women in recent years? Tracey: The cost of living is going up everywhere, but especially in Australia and other developed countries. Women are feeling the pinch more than ever, as they often have to juggle multiple roles and responsibilities at home and work. They are the ones who usually take care of the household, the children, and the elderly relatives, while also trying to earn an income and pay the bills. They have to deal with the rising prices of food, housing, and health care, which leave little money for fun and relaxation. Women may feel stressed, anxious, and overwhelmed by their situation, and this can affect their mental health and well-being, as well as their relationships with their loved ones and communities. The rising cost of living is a reality that many women have to face in today's world. It can be hard to cope with the financial pressures and the emotional stress that come with it. But there are also some ways to help manage finances and manage emotions better, and improve their quality of life. Here are some tips that may help you: Make a budget . Track income and expenses, and to see where you can save or spend more wisely. You can use a spreadsheet, an app, or a simple notebook to make your budget. You should include all your fixed costs, such as rent or mortgage, utilities, insurance, taxes, etc., as well as your variable costs, such as food, clothing, entertainment, etc. You should also set aside some money for savings and emergencies. A budget can help you to avoid overspending, debt, and financial stress. Look for ways to reduce your expenses. For example, you can shop around for cheaper deals on your phone, internet, electricity/gas, and insurance services. You can cancel subscriptions or memberships that you don't use or need. You can sell or donate things that you don't use or need. You can also look for free or low-cost activities in your area that you can enjoy with your family or friends. Take care of yourself and your well-being. The most important thing that you can do to cope with the rising cost of living is to take care of yourself and your well-being. You should not neglect your physical, mental, emotional, and social needs because of your financial situation. You should make time for yourself and do things that make you happy and healthy. For example, you can exercise regularly, eat well, sleep enough, meditate, relax, etc. You can also spend quality time with your family and friends who support you and love you. You can also join a support group or a network of women who share your experiences and challenges. There are many professional organisations that can support you like Lifeline. These are free and accessible to everyone. You can also speak to your doctor about a referral to a mental health professional if you notice that your mood has changed and you are not enjoying your life like you used to. Are there specific generational differences or age-related trends in women's mental health that you've noticed in your practice? Social media and technology have become integral parts of daily life. How do you see these digital influences affecting women's mental health, and what strategies can women employ to maintain a healthy digital balance? Tracey: Menopause and perimenopause are natural stages of life for women that can affect them naturally in their early 30’s or 40’s and after medical intervention such as hysterectomy, cancer treatment or hormone treatment and they can bring many challenges and discomforts. Some women may experience hot flashes, mood swings, insomnia, anxiety, depression, weight gain, and more. These symptoms can affect their quality of life, self-esteem, and relationships. However, thanks to the increasing awareness and education on social media, many women are learning more about their hormonal changes and how to cope with them. They are finding support, advice, and resources from other women who are going through the same journey. They are also discovering that they have options and choices when it comes to managing their symptoms and improving their well-being. Social media is empowering women to not settle for the status quo and to seek help when they need it. They are realising that what they are feeling is not normal and that they deserve to feel better. They are also becoming more vocal and visible in sharing their stories and experiences, breaking the stigma and silence that often surround menopause and perimenopause. If you are a woman who is approaching or in menopause or perimenopause, you are not alone. You can find a community of support and information on social media platforms. I would encourage anyone who is wondering if their symptoms are caused by menopause to consult with their doctor or a specialist to find out what treatments and therapies are available for you. You have the right to take charge of your health and happiness during this transition. The main barriers for women seeking help from a mental health professional are: Stigma and sham e: Many women feel embarrassed or ashamed to admit that they are struggling with their mental health, especially if they are expected to be strong, successful, and nurturing. They may worry about being judged, rejected, or discriminated against by others, including their family, friends, or employers. Lack of awareness and education : Some women may not recognise the signs and symptoms of mental health problems, or may not know where to find help. They may also have misconceptions or myths about mental health, such as believing that it is a sign of weakness, a personal flaw, or something that can be overcome by willpower alone. Cost and accessibility : Some women may not be able to afford or access mental health services, due to lack of insurance, transportation, childcare, or time. They may also face barriers such as long waiting lists, language differences, cultural insensitivity, or gender bias in the mental health system. Fear of consequences : Some women may fear the potential consequences of seeking help, such as losing custody of their children, being reported to authorities, or having their privacy violated. They may also worry about the side effects of medication, the effectiveness of therapy, or the stigma of having a diagnosis. Some possible solutions to overcome these barriers are: Reducing stigma and shame: Seek support from other women who have experienced similar challenges, such as online forums, peer groups, or mentors. Look at repeatable websites such as Beyon Now to explore the facts and myths of mental health Increasing awareness and education: Learn more about the signs and symptoms of mental health problems, and the benefits of seeking help. They can also explore the different types of mental health services available, such as counselling, therapy, medication, or self-help resources from trusted sources, such as their doctor, nurse, or pharmacist. Improving cost and accessibility: Look for affordable or free mental health services in their community, such as public clinics, community centres, or non-profit organisations like Lifeline. They can also use online or phone-based services, such as telehealth, e-therapy, or apps. Addressing fear of consequences: Seek legal advice or ask your doctor for a referral to a mental health clinician to discuss concerns. You can also seek a second opinion or switch providers if you are not satisfied with your care.

How to recognise the signs of gaslighting in relationships and the workplace.

The LGBTQIA+ community is resilient, vibrant, and diverse, yet its members often grapple with unique mental health challenges stemming from societal prejudices, discrimination, and the ongoing fight for acceptance. In this article, we explore LGBTQIA+ mental health disparities and take a look at what community members and their allies can do to improve mental wellness and foster a more supportive environment. What is the reality of LGBTQIA+ mental health? Daily discrimination, microaggressions, and the fear of rejection can lead to heightened stress levels for individuals who feel they need to conceal their identity or navigate the complexities of coming out. These aggressions can be intersectional, including workplace discrimination, healthcare disparities, and the lack of legal protections, and has led to higher levels of anxiety and depression amongst the community. In fact, according to the National Alliance on Mental Illness (NAMI), LGBTQIA+ individuals are nearly three times more likely to experience a mental health condition than their heterosexual counterparts, and the Trevor Project (2022) found significantly higher rates of suicide contemplation in the community. However, research indicates that communities with higher levels of social support and mental health resources show lower rates of mental health disparities, fostering a healthier and more resilient collective (Williams Institute). So, what can LGBTQIA+ Community Members and Allies do? Create a safe support network If you are lucky enough to have trusted friends or family you can turn to, forming a support group for yourself or your LGBTQI+ loved one can further enhance a sense of community and understanding, offering a space for shared experiences and mutual encouragement. If you’re not sure who to turn to, consider exploring online forums, LGBTQ+ social media groups, or local organisations where you can connect with like-minded individuals. Studies show that higher levels of disclosure to others can lead to higher self-acceptance and therefore less instances of distress, fewer depression symptoms, and higher psychological wellbeing overall (Camp et al., 2020). Prioritise Mental Health Make mental health a priority by seeking professional help when needed. LGBTQIA+-affirming mental health professionals can offer specialised support tailored to the unique challenges faced by the community. In fact, the National LGBTQI Health Alliance found that a majority of individuals from the community aged 14 to 21 who had accessed any professional counselling or support service past 12 months reported that the support service resulted in their situation improving. Australia has a range of LGBTQI-focused mental health services including ACON Pride Counselling , Queerspace , and QLife . If you need urgent crisis support, please contact Lifeline on 13 11 14, or if you would like to access private or Medicare-funded mental health sessions, we recommend contacting We Lysn .

Have you ever started the new year with high hopes and expectations of yourself, only to lose focus after a month or so? We’re here to help you make this year different, and have collated some simple methods to goal setting that will help you keep your motivation high all year long! Why should I set goals? By setting specific objectives, we create a roadmap that helps us prioritise what truly matters. Goals inspire motivation, boost productivity, and create a sense of achievement. Big or small, goals encourage you to reach your full potential, and make choices that line up with what you truly desire. Where should I begin? Begin by picking something in your life that you would like to achieve or change. It could be a bigger goal like accomplishing a sporting personal best or getting promoted. Or, it could be a more minor, short-term goal like turning out the lights 10 minutes earlier each night. When you’ve decided on your goal, try to stick to the SMART goal method; an acronym that increases your likelihood of staying on track. Specifically, make sure your goal is: Specific : Rather than “go to bed earlier”, get clearer! For example, “brush my teeth by 9pm” or “turn the lights out by 10pm”. Measurable : If you can measure your goal, you can track it and admire your achievements! So, instead of aiming to “save money”, define your savings goal, for example, “save $2000”. Achievable : There’s nothing more motivating than visualising a goal that’s realistic for the time being, so keep most of your goals attainable for this year (or even this month). Rather than “become a successful lawyer”, consider something more immediate like “get high marks on my law exam” or “join the debate team to practise public speaking”. Relevant : Make sure your yearly goals align with your overall aspirations, and support your long-term plans. As well as career or money goals; you can also ensure you’re working towards being the type of person you desire being, and who you would like to be surrounded by. Time-bound: No one likes a deadline, but surprisingly they can be very positive and motivating when goal setting. Creating an end date like “run 5km by October” can create a sense of urgency and excitement, and prevent procrastination. How can I keep myself on track? A scientifically-proven way to stick with a goal is to give yourself a reward every time you take a step closer, meaning you may need to break down your goal into smaller steps. For example, if your goal is to run 5 kilometres, each time you add an extra 500 metres to your running ability, you could buy a new piece of activewear, your favourite snack, or have a movie night! Additionally, it has been proven that sharing goals with friends can help you stay committed to your journey, as well as planting visual reminders around your house or phone that remind you of your reasons for pursuing these goals. Goal-setting can be challenging and might not be a priority for you if you are facing mental health problems or other daily challenges. To get some clarity about yourself and your future, it can be helpful to speak to a mental health professional, such as our trusted team at We Lysn. For valuable, personalised guidance in a confidential setting, head to www.welysn.com to get started today.

Top Mental Health Issues in Australian Young Adults Mental health is a critical component of overall wellbeing, yet mental health challenges are widespread, particularly among young adults in Australia. According to a 2019 report by the Australian Institute of Health and Welfare, mental health is the leading cause of disability burden among young Australians aged 18-24. With this in mind, let's take a closer look at the top mental health issues faced by young adults in Australia and their impact. 1. Anxiety Anxiety is a common mental health issue affecting young adults in Australia. According to Beyond Blue, one in six Australians experience anxiety at some point in their lives, with young people particularly susceptible. In 2020, there were approximately 2.5 million reported cases of anxiety disorders among young Australians, representing a significant increase from previous years. Anxiety can be caused by various factors, including increased pressure from social, academic, or professional expectations, leading to feelings of worry, nervousness, or overwhelm. 2. Depression Depression is another prevalent mental health issue among young adults in Australia. Young people experiencing depression may show symptoms such as a loss of interest in activities, feelings of worthlessness and sadness, and changes in appetite or sleep patterns. In 2020, it was estimated that around 1 million young Australians experienced depression, making it a significant concern. Depression can be triggered by social, academic, or family pressures, including financial stress, relationship issues, and isolation. 3. Eating Disorders Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge eating disorder, are also commonly reported among young adults in Australia. These disorders are often linked to distorted self-image and body dissatisfaction. It is estimated that approximately 9% of young adults in Australia have experienced an eating disorder at some point in their lives. Eating disorders can significantly impact an individual's physical and mental health, with long-lasting consequences. 4. Substance Abuse Substance abuse is also a significant mental health issue among young adults in Australia, whether it involves alcohol, tobacco, or illicit drugs. Substance abuse can lead to a range of mental and physical health issues, including addiction, depression, anxiety, and even suicide. In Australia, it is estimated that 1 in 6 young adults engage in risky drinking behavior, highlighting the need for preventive measures and support services. Conclusion  Mental health challenges are a pressing issue in Australia, particularly among young adults. Anxiety, depression, eating disorders, and substance abuse are just some of the high impact mental health issues affecting young people. The statistics on these issues highlight the urgent need for awareness, prevention, and access to appropriate mental healthcare services. If you or someone you know is experiencing mental health challenges, it is essential to seek professional help. You may reach out to mental health services in your local area or contact trusted professional mental health professionals such as LYSN at welysn.com for support. Remember, getting help is a sign of strength, seeking support is a critical step towards better health and quality of life. #MentalHealth #YoungAdults #Australia #Anxiety #Depression #EatingDisorders #SubstanceAbuse #Wellness.

The Benefits of Mental Health Telehealth in Australia: Enhancing Patient Care Mental health telehealth services have brought about a revolution in the delivery of mental healthcare in Australia. With advancements in technology and the adoption of telehealth solutions, individuals experiencing mental health challenges, such as depression, are now able to access care conveniently and comfortably from their own homes. In this short article, we explore the top four benefits for patients of mental health telehealth in Australia and how it is improving patient care. 1. Improved Access to Healthcare Mental health telehealth services have significantly enhanced access to care, promoting greater equity for individuals who may face barriers in seeking in-person treatment. For those who may be hesitant or reluctant to leave their homes due to anxiety, privacy concerns, or physical limitations, telehealth provides a safe and accessible avenue to connect with healthcare professionals. This increased access ensures that individuals can receive the care and support they need in a timely manner. 2. Reduced Travel, Expense, and Time Away from Home Telehealth eliminates the need for individuals to travel long distances or incur expenses for transportation and accommodation when seeking mental health care. It significantly reduces the financial burden associated with accessing care, particularly for those in remote or rural areas where mental health services may be limited. Additionally, telehealth saves valuable time for patients, as they can receive consultations from the comfort of their own homes, eliminating the need for lengthy commutes and time away from work or family obligations. 3. Reduced Waiting Times and Improved Continuity of Care Mental health telehealth services support faster diagnosis and appropriate treatment by reducing waiting times for consultations. At LYSN we often have same day telehealth appointments and evening appointments and patients can have prompt access to mental health professionals, thereby expediting the diagnosis process and enabling timely intervention. Additionally, telehealth enables improved continuity of care, as patients can receive local treatment from a known healthcare provider while being under specialist supervision. This ensures a seamless transition between virtual and face-to-face consultations, enhancing the overall patient experience. 4. Increased Opportunity for Contact with Healthcare Providers Telehealth provides individuals with increased opportunities to contact their healthcare providers between face-to-face consultations. This regular and convenient contact helps patients stay connected to the support they need, fostering a sense of continuity and security. Whether it's to discuss changes in symptoms, medication management, or any concerns that may arise, telehealth facilitates ongoing communication and engagement between patients and their healthcare providers. Conclusion Mental health telehealth has brought about a paradigm shift in patient care, offering improved access, reduced travel and expenses, shorter waiting times, and increased continuity of care. The convenience and flexibility of telehealth allow individuals living with mental health challenges to access care comfortably from the confines of their homes, benefiting from specialist supervision and guidance. As Australia continues to embrace telehealth solutions, the landscape of mental healthcare is transforming, ensuring that individuals can receive the care they need, when they need it. Remember, seeking mental health care is an essential step towards overall wellbeing. Telehealth is here to support you on your journey towards a healthier mind and life. LYSN's network of over 600 clinicians are accessible by telehealth and you can book online 24x7. Visit welysn.com to find your best fit clinician. #MentalHealth #Telehealth #Australia #AccessToCare #Convenience #ReducedWaitingTimes #ContinuityOfCare #VirtualMentalHealthcare