24 hour MENTAL HEALTH HOTLINE 1800 011 511

Resilience

Three Secrets of Resilient People -  Lucy Hone

https://youtu.be/NWH8N-BvhAw

Depression

Keys to Unlock Depression - How to recover from depression Dr Michael Yapko

https://youtu.be/TVgQ_tgWMyU

Stress 

https://www.youtube.com/watch?v=bapSzuyeQ_Y

Personal Stories

Bipolar Disorder

Bianca - Beyond Blue

Psychosis

Jennifer talks about getting help for schizoaffective disorder | Psychotic disorders | ReachOut Australia

Workers with Mental Illness: a Practical Guide for Managers

www.humanrights.gov.au/disability_rights/publications/workers_mental_illness_guide.html

As a manager or employer, Workers with Mental Illness: a Practical Guide for Managers provides you with information on how to appropriately support workers with mental illness. It also provides you with information about how to develop and promote a safe and healthy work environment for all workers. 

This is a fabulous guide to assist with examples of reasonable adjustments to address the effects of a worker’s mental illness in the workplace.

Psychosocial risk assessment tool (worksafe.qld.gov.au)

An excellent risk assessment tool to assist you to manage risks associated with psychological injury.

Heads Up

The Heads Up website provides free tools and resources to help businesses and individuals to create mentally healthy workplaces.

http://headsup.org.au/creating-a-mentally-healthy-workplace

Heads Up - taking care of yourself at work

Useful information on how to stay mentally healthy at work.

https://www.headsup.org.au/taking-care-of-myself-at-work

Preventing psychological injury under work health and safety laws

This Safe Work Australia Fact Sheet provides information on how to address psychological health risks under the Work Health and Safety (WH&S) Act.

https://www.safeworkaustralia.gov.au/doc/preventing-psychological-injury-under-work-health-and-safety-laws-fact-sheet

Safe Work Australia

Safe Work Australia leads the development of national policy to improve work health and safety and workers' compensation arrangements across Australia.

http://www.safeworkaustralia.gov.au/sites/swa/about/who-we-are/pages/who-w

MHFA in the workplace - Construction industry example.

https://www.youtube.com/watch?v=bz3WHMjoc74

Drug and Alcohol 

Insight are specialist providers of drug and alcohol training and education, clinical resources and practice advice for workers and services.  https://insight.qld.edu.au/

The NUGGETS video on drug and alcohol use (a great little animation)

https://www.google.com/search?q=nuggets+animation&rlz=1C1ILPI_enAU832AU832&oq=nuggets+animation&aqs=chrome..69i57j0l7.4146j0j7&sourceid=chrome&ie=UTF-8

Books and other articles

Depression is Contagious, Dr. Michael Yapko 

 In Depression is Contagious, Dr. Michael Yapko challenges the commonly held belief that depression is just about biochemistry gone awry. Depression does not just infect a single individual and their biochemistry, but the latest research provides overwhelming evidence that depression is far more a social problem than a medical disease. Depression’s effects reach into the interactions you have with others, rippling destructively through marriages, families, work environments and communities like a viral contagion.
 

The Happiness Trap by Dr Russ Harris

Overview

This easy-to-read self-help book is firmly based on the principles of Acceptance & Commitment Therapy. The title reflects a key theme: that popular ideas about happiness are misleading, inaccurate, and often make us miserable. The book covers in detail how to use mindfulness skills, values, and effective action to enhance health, vitality, and life satisfaction.

Based on a revolutionary new development in human psychology, this book will show you ground-breaking ways to:

• handle painful feelings far more effectively

• escape the grip of self-defeating habits

• rise above your fears, doubts and insecurities

• find more fulfilment in your work

• build more satisfying relationships and, above all,

Create a rich, full and meaningful life.

http://thehappinesstrap.com/wp-content/uploads/2017/06/The_Happiness_Trap_-_Introduction_and_Chapter_one.pdf

ACCEPTANCE & COMMITMENT THERAPY (ACT)

http://www.actmindfully.com.au/

The aim of ACT, in lay terms, is to create a rich, full, and meaningful life while accepting the pain that inevitably goes with it

DR RUSS HARRIS - ACCEPTANCE & COMMITMENT THERAPY

Acceptance and Commitment Therapy <http://www.actmindfully.com.au/acceptance_&_commitment_therapy_training> (ACT) is a unique and creative model for both therapy and coaching, based on the innovative use of mindfulness<http://www.actmindfully.com.au/index.asp?pageID=41> and values. The aim of ACT is to maximise human potential for a rich, full and meaningful life; to cultivate health, vitality and well-being through mindful values-based living.

Self-care tips. http://home.cogeco.ca/~cmc/Top_12_self_care_tips.pdf

SELF COMPASSION eBOOK

In this 12-page eBook, Dr. Russ Harris breaks down the different ways we fail to show ourselves compassion, and teaches you some simple strategies to help cultivate it. 

https://thehappinesstrap.com/art-of-compassion/

Self tests on Compassion Satisfaction / Fatigue / Burnout

·      http://academy.extensiondlc.net/file.php/1/resources/TMM-CompassionSatisfaction.pdf (30 questions)

·      http://www.proqol.org/uploads/ProQOL_5_English.pdf (60 questions)

·      http://www.pathwayswithin.com/FullView.php?Issue=611&Story=17

MensLine Australia is a professional telephone and online support information service for Australian men       1300 78 99 78 24/7

https://www.mensline.org.au/

https://www.mensline.org.au/separation-and-parenting/parenting-tips-for-separated-dads

NLP

http://www.businessballs.com/nlpneuro-linguisticprogramming.htm

http://www.FreeNLPHomeStudy.com/

For people around 50 years of age (or those with parents over 50 yrs. of age) this is a wonderful article: Changing life options: uncovering the riches of the third age.

http://www.thirdagecenter.com/Changing%20Life%20Options.pdf

The author reports on significant findings from 20 years of research, using longitudinal studies, of people who have been creatively redesigning their lives in the Third Age, making it an era of fulfilment. These people have been transforming aging during their 50s, 60s, and 70s. Instead of following the decrement model of aging, their lives have moved in new directions with personal growth and renewal.

MENTAL HEALTH SERVICES QLD AND NSW

ttps://www.health.qld.gov.au/cq/services/mental-health/services

NSW  Mental Health Services 

24 hour MENTAL HEALTH HOTLINE 1800 011 511

http://www.beyondblue.org.au/the-facts/grief-and-loss

https://directory.wayahead.org.au/

https://www.health.nsw.gov.au/mentalhealth/PublishingImages/mental-health-line.png

Additional Useful Links

http://www.hnehealth.nsw.gov.au/mh/Pages/Other-useful-links.aspx

ORANGE district Mental Health Services

https://www.healthdirect.gov.au/australian-health-services/results/orange-2800/tihcs-aht-11867/mental-health-services?pageIndex=1&tab=SITE_VISIT

Additional Useful Links (below)

http://www.hnehealth.nsw.gov.au/mh/Pages/Other-useful-links.aspx

• Alcohol and Drug Information Service (ADIS), NSW
• Beyond Blue
• Black Dog Institute
• Domestic Violence Line
• Find a Psychologist (via      APS website)
• Head Space
• Lifeline Service Finder
• Suicide Call Back Service

• Alzheimer’s Australia
• ARAFMI
• Carer Assist Service
• Commonwealth Respite and      Carelink Centres
• Lifeline
• Life without Barriers
• NEAMI
• Newcastle Family Support
• PhaMs (Personal Helpers      & Mentors)
• Pius X Aboriginal      Corporation - Moree
• Psychiatric Rehabilitation      Australia (PRA)
• Samaritans, Headspace      Maitland, Kaiyu
• Sane Australia
• Schizophrenia Fellowship of NSW

• Eating Disorder Resources
• Patient Info, Hunter &      New England
• Reach Out

 Grief and Loss http://www.rememberingforgood.com/2012/01/top-10-books-i-recommend-for-grieving-living-wholeheartedly-after-loss/ 

Try this quiz to measure your knowledge of mental health problems.

This is an example of the information you will gain from attending the Standard Adult Mental Health First Aid Course.

QUICK REVISION QUIZ: ANXIETY PROBLEMS WITH ANSWERS

1. Having anxiety problems affects a person’s emotions, thinking, behaviour and

physical wellbeing. Give 2 examples under each of these 4 categories:

• Emotions: ………………………………… ……………………………………

• Thinking: ………………………………… ……………………………………

• Behaviour: ………………………………… ……………………………………

• Physical well-being: ……………………… ……………………………………

2. There are a number of different types of anxiety disorders. Match up the symptom

with its disorder.

• Re-experiencing a trauma in the form of recurrent dreams, flashbacks, intrusive memories – PTSD

• Fear of situation like speaking or eating in public, or dating – Social Anxiety

Disorder

• Attacks of intense fear or terror - Panic Disorder

• Avoidance of situations such as being outside of the home alone, using publictransport,  or being in open or enclosed spaces – Agoraphobia

• Repetitive behaviours that the person feels driven to perform - Obsessive-

Compulsive Disorder

• Long term anxiety across a whole range of situations, which interferes with the person’s life - Generalised Anxiety Disorder

3. There are a range of (a) psychological therapies, (b) medical treatments, (c)

complementary therapies and (d) lifestyle changes, which have evidence for effectiveness for anxiety disorders

Give an example of one in each of these 4 categories:

a. Psychological therapy: CBT, behaviour therapy, self-help books,  computerized therapy.

b. Medical treatments: antidepressant medications,

c. Complementary therapies: Acupuncture

d. Lifestyle changes: Relaxation training

4. True or False:

a. Anxiety disorders affect males more than females (F)

b. 50% of people have their first onset of an anxiety disorder by 15 years of age (T)

c. Anxiety symptoms can result from certain medical conditions (T) hyperthyroidism,

arrhythmias, respiratory conditions such as COPD, Vitamin B12 deficiency

d. All anxiety is detrimental (F) anxiety can be useful in helping a person to avoiddang erous situations and motivate the solving of everyday problems.

5. True or False:

If a person has just experienced a traumatic event, it can be helpful to:

a. Remind them they should just be glad that they are alive. (F)

b. Reduce their distress by telling them not to cry or to calm down. (F)

c. Only encourage the person to talk about their reactions if they feel ready. (T)

d. Ask the person how they would like to be helped. (T)

6. True or False:

If a person appears to be having a panic attack it can be helpful to:

a. Get them to relax completely by lying down. (F)

b. Ask or check to see if person has a medical alert bracelet. (T)

c. Ask the person how they would like to be helped. (T)

……………………………………………..

QUICK REVISION QUIZ: DEPRESSION WITH ANSWERS

1. Having a depressive episode affects a person’s emotions, thinking, behaviour and

physical wellbeing. Give 2 examples under each of these 4 categories:

• Emotions: ………………………………… ……………………………………

• Thinking: ………………………………… ……………………………………

• Behaviour: ………………………………… ……………………………………

• Physical well-being: ……………………… ……………………………………

2. A person with bipolar disorder can experience periods of depression, mania and

long periods of normal mood in between.

Give 3 examples of signs or symptoms of mania.

• ………………..

• ………………..

• ………………..

A: Elevated mood, over-confident, full of energy, very talkative, full of ideas, less need for

sleep, take risks normally not taken, overspend, angry or aggressive, legal troubles,

sexually promiscuous, grandiose ideas, lose touch with reality (psychotic)

3. There are a range of (a) psychological therapies, (b) medical treatments, (c)

complementary therapies and (d) lifestyle changes, which have evidence for effectiveness for depression.

Give an example of one in each of these 4 categories:

a. Psychological therapy: - CBT, mindfulness-based cognitive therapy, IPT, behaviour

therapy, marital or couple therapy, problem solving therapy, psychodynamic

psychotherapy, reminiscence therapy, self-help books, computerized therapy.

b. Medical treatments: antidepressant medications, (for bipolar disorder –

antipsychotic medications and mood stabilizers), ECT, TMS.

c. Complementary therapies: SAMe, St John’s Wort CHECK OTHERS HERE!

d. Lifestyle changes: Exercise, Light therapy.

4. True or False:

a. Depressive disorders affect males more than females (F)

b. 50% of people have their first onset of depression by 25 years of age (T)

c. Bipolar disorder affects more males than females (F) – equal distribution

d. Depression can be a side-effect of certain medications (T)

5. List three warning signs that someone may be suicidal:

• ………………..

• ………………..

• ………………..

More obvious signs: Person threatens to hurt or kill themselves, looking for ways to kill

themselves, talking or writing about death, dying or suicide, hopelessness - has no reason

for living, no sense of purpose in life, feeling trapped, no way no out, increasing alcohol or

drug use, withdrawing from family friends or society, dramatic changes in mood (including

sudden improved mood) 

QUICK REVISION QUIZ: PSYCHOSIS WITH ANSWERS

1. Name three types of psychotic disorders

• ………………..

• ………………..

• ………………..

Schizophrenia, Bipolar disorder with psychosis (including psychotic depression

and psychotic mania), schizoaffective disorder, drug-induced psychosis

2. List three symptoms which may be experienced by a person who is having

an episode of schizophrenia:

• ………………..

• ………………..

• ………………..

Delusions, hallucinations, thinking difficulties, loss of drive, blunted or

inappropriate emotions, social withdrawal.

3. What is the difference between delusions and hallucinations?

…………………………………………………………………………………

…………………………………………………………………

Delusions are false beliefs, e.g. persecution, guilt, having a special mission or

being under outside control.

Hallucinations are false perceptions, which most commonly involve hearing

voices, but can also involve seeing, feeling, tasting or smelling things which are not real.

4. People with schizophrenia or bipolar disorder are commonly treated with

medication. However, they should also receive other types of treatment

and services.

a. Name some of the other types of treatment that people with

schizophrenia should get:

• ………………..

• ………………..

• ………………..

Physical health checks, psycho-education, cognitive behaviour therapy, social

skills training, assertive community treatment.

b. Name some of the other types of treatment that people with bipolar

disorder should get:

• ………………..

• ………………..

• ………………..

Psycho-education, psychological therapies (cognitive behaviour therapy,

interpersonal & social rhythm therapy), family therapy. social skills training.

5. List three things you could you do to assist someone who appears to be in

a severe psychotic state:

• ………………..

• ………………..

• ………………..

Protect yourself, the person and others from harm, remain calm, communicate

using short, simple sentences, use non-threatening tone of voice, comply with

requests unless they are unsafe or unreasonable, follow any advance directive or

relapse prevention plan, enlist the help of anyone the person trusts, try to deescalate

the situation and not do anything to further agitate the person, call

emergency services.

6. True or False:

a. Psychotic disorders affect more than 1% of adults in any one year. (F) –

less than 1% - 0.45%

b. 65% of people with psychosis have their first episode by the age of by 25.

(T) - Australian data from 2010.

c. Schizophrenia affects more females than males and females tend to

develop it earlier (F) – males are affected more with schizophrenia and

males tend to develop; it earlier.

d. Anti-psychotic medications can have a side–effect of weight gain. (T) - this

is one reason why people taking this medication need regular physical

health checks.

……………………………………………..

QUICK REVISION QUIZ: SUBSTANCE USE PROBLEMS WITH ANSWERS

1. In 2009, the NHMRC made the following recommendations* for levels of drinking to help

reduce the risk of alcohol-related harm over a person’s lifetime. Fill in the correct number of standard drinks in the following statements:

a. For healthy men and women aged 18 years and over - drinking no more than……..standard drinks on any day reduces the lifetime risk of harm. (2)

b. For healthy men and women aged 18 years and over - drinking no more than……..standard drinks on a single occasion, reduces the risk of alcohol-releated

injury from that occasion. (4)

c. For women who are pregnant, are planning a pregnancy or are breast feeding -

drinking …standard drinks on any day is the safest option. (0)

*NHMRC Australian Guidelines to Reduce Health Risks from Drinking Alcohol.

2. Which of the following drugs has been found to increase the risk of schizophrenia or other psychosis in a person? Circle the correct answers:

• Tobacco, heroin, cannabis, ecstacy, amphetamines, cocaine. (Cannabis,

amphetamines, cocaine).

3. Are following actions by a MHFAider likely to be helpful or unhelpful for a person with substance use problem? 

Circle the correct option:

a. To build your relationship with the person, join in using substances with them –Helpful / Unhelpful (Unhelpful)

b. Listen to the person without judging them as bad or immoral – Helpful / Unhelpful (Helpful)

c. Make excuses for the person or cover up problems caused by their substance use

so that they do not get into trouble – Helpful / Unhelpful (Unhelpful)

d. To help the person realise the damage they are doing, make the person feel guilty –

Helpful / Unhelpful (Unhelpful)

e. Let the person know how frustrated you are by their substance use problems – Helpful / Unhelpful (Unhelpful)

f. To help them realise how serious their problem is, do not hesitate to call them an ‘alcoholic’ or ‘drug addict’ – Helpful / Unhelpful (Unhelpful)

g. Talk about both the pros and cons of reducing their substance use – Helpful /Unhelpful (Helpful)

h. To help them make a decision to change, be willing to deny their basic needs, e.g.food or shelter – Helpful / Unhelpful (Unhelpful)

i. Change the person by any means you can, including bribing, nagging, threatening or crying – Helpful / Unhelpful (Unhelpful)

j. Ask if the person would like some tips on low risk drinking – Helpful / Unhelpful(Helpful)

k. If the person feels social pressure to get drunk when drinking, encourage the

person to practice different ways of saying “No” – Helpful / Unhelpful (Helpful)

l. Encourage the person to join a support group for people with substance use

problems. – Helpful / Unhelpful (Helpful)

m. If the person is unwilling to seek professional help, you should set boundaries about what behaviour you are willing and unwilling to accept from the person – Helpful /Unhelpful (Helpful)

What Works with Anxiety and Depression 

https://www.youtube.com/watch?v=XiCrniLQGYc BLACK DOG VIDEO

A host of FANTASTIC resources for Managers (Templates, Mental Health Plans amongst many others), the workplace, family, community and adolescents

http://www.beyondblue.org.au/resources

Tackling Depression at Work by the Black Dog Institute it’s a fabulous little, easy to read book with a wealth of helpful information for Supervisors, Employees and Employers.

/www.blackdoginstitute.org.au/docs/TacklingDepressionatWorkBookLaunch.pd<http://www.blackdoginstitute.org.au/docs/TacklingDepressionatWorkBookLaunch.pd>f

A practical guide for employees and managers

Kerrie Eyers Gordon Parker

Overview

More than 10 per cent of people in the workforce struggle with either temporary or long term depression. This accessible guide offers practical advice on issues and effective strategies for both managers and employees.

You can't park your depression at home when you go off to work. More than 10 per cent of people in the workforce struggle with depression, from the mild and temporary to the severe and disabling forms. If you have depression, do you soldier on or do you risk telling your manager? If you're a manager, what can you do to support your employee and also ensure the job is done?  Both employees with depression and their managers are looking for the same outcome: return to best possible functioning. Tackling Depression at Work explains the key issues that arise and offers proven strategies. It covers sensitive issues of disclosure and privacy, and shows how organisations can support workers to seek professional help and then to stay well. With insightful advice from workers who've learned to manage their disorder on the job, Tackling Depression at Work is an invaluable support for any worker with depression, whether it's temporary or an ongoing condition. It is also an invaluable resource for line managers and human resource managers.

For those of you with teenagers or young adults this is a fantastic book by Louise Hayes PHD. Get Out of Your Mind and Into your Life for Teenagers: A Guide to Living an Extraordinary Life.

Overview

If you could only get past feelings of embarrassment, fear, self-criticism, and self-doubt, how would your life be different? You might take more chances and make more mistakes, but you'd also be able to live more freely and confidently than ever before.

Get Out of Your Mind and Into Your Life for Teens is a workbook that provides you with essential skills for coping with the difficult and sometimes overwhelming emotions that stress you out and cause you pain. The emotions aren't going anywhere, but you can find out how to deal with them. Once you do, you will become a mindful warrior-a strong person who handles tough emotions with grace and dignity-and gain many more friends and accomplishments along the way.

Based in proven-effective acceptance and commitment therapy (ACT), this book will arm you with powerful skills to help you use the power of mindfulness in everyday situations, stop finding faults in yourself and start solving your problems, how to be kinder to yourself so you feel confident and have a greater sense of self-worth, and how to identify the values that will help you create the life of your dreams.

Adapted from The Wellness Recovery Plan or WRAP Mary Ellen Copeland PhD.

Consider your values, what is important to you, how do you want to live your life?

1 - Describe yourself when you are well.

2 - Develop a list of things you need to do every day to stay as well as possible.

3 - Triggers - External events or circumstances that, if they happen, may make you feel uncomfortable. These are normal reactions, but if we don’t deal with them in some way, they may actually cause us to feel worse. Identify and list these triggers / external events.

4 - Early Warning Signs – Internal, subtle signs that let you know you are beginning to feel worse. Reviewing Early Warning Signs regularly helps us to become more aware of them and allow us to take action before they worsen. List the early warning signs and signs that things are getting worse for you 

5 - List the people / support networks you can use when you are not feeling well or need someone to talk to.

6 - Action Plan

Using your Wellness Tools develop an Action Plan for responding at these times 

 Resilience Building Plan Worksheet 

Create a plan for yourself and practice these skills. Be open to not doing all of them perfectly and curious  about what you are going to learn about yourself and others in the process. 

1. Recognize Your Signs of Stress a. Where you feel in your body? b. What is your “bad habit” when stressed? 

2. Build Physical Hardiness  a. Make small changes to improve health (better sleep, nutrition, hydration, exercise) and be accountable  to someone  i. One change I would like to make: ______________________Who I’ll tell about it:____________ 

3. Strengthen Relaxation Response—“calm body/calm mind” a. Activities at home that help me relax: b. Activities at work that help me relax:  c. 

Try out relaxation strategies and ways to be more present: i. mindfulness meditation (see apps like www.calm.com, www.headspace.com) ii. self-soothe by doing something comforting related to 1 of the 5 senses 

1. Tactile (hold something soft/comforting/grounding) 

2. Smell (lavender, fresh air) 

3. Visual (puppy photos, look out window at trees) 

4. Auditory (music, sounds of nature) 

5. Taste (tea, chocolate) 

4. Use Your Strengths: Describe a time that you were able to overcome or handle a major challenge in your life.  

a. What did you learn about yourself? 

b. What personal strength(s) did you draw upon? 

c. Draw an image of when you are your most resilient 

d. How might you apply this strength now? 

5. Increase Positive Emotions on Daily Basis  

a. Sources of joy, humor 

b. Gratitude visit or letter  

c. Accomplishments 

6. Engage in Meaningful Activities a. Notice regularly what happened in your day that was meaningful What are those activities/moments? b. Activities associated with “flow”  

7. Counter Unhelpful Thinking  

a. Write down what you are thinking about when stressed and then ask: What is the worst that could  happen AND could I survive it? Best that could happen? 

Most likely? What would I tell a friend in similar  situation?  

b. If you can’t stop thinking about a situation, write about it a couple of times over 4 weeks (for about 15  minutes each time) and see how your story changes/becomes clearer.  

c. If you are being hard on yourself, practice self-compassion (see www.selfcompassionquiz.com)  

d. Remember what a hero/coach/mentor said to you that encouraged you-especially when you are  doubting yourself (post it somewhere) 

8. Create a Caring Community  a. Connect daily b. Identify Your Sources of Support

 i. Work_________________ ii. Community____________________ c. Practice good communication/conflict resolution skills (Difficult Conversations) 

Selected Self-Help Resources Bickel, J. Not too late to reinvigorate: How midcareer faculty can keep growing. Academic Medicine. 2016/10/11.  

Published online. Burnett, B. & Evans, D. (2016). Designing Your Life: How to Build a Well-Lived, Joyful Life. New York: Alfred Knopf.  Germer, C. (2009). 

The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts. New York: Guilford  Press. Reivich, K. & Shatte, A. (2003). 

The Resilience Factor: 7 Keys to Finding Your Inner Strength and Overcoming Life 

Unhelpful Thinking Habits

One of the basic assumptions of the cognitive models is that the way we think about things is important in determining how we feel. There are times when our thoughts are quite unhelpful.  Over time, we can develop unhelpful thinking habits. Recognising these is the first step to change them. Once you notice them, you are able to begin to challenge and distance yourself from those thoughts and see the situation in a different and more helpful way. Some of the more common unhelpful thinking habits include these noted below.

Overgeneralisations

· Coming to a general conclusion based on a   single event or one piece of evidence. 

· If something bad happens once, you expect it   to happen again and again.

· Such thoughts often include the words “always”   and “never”

“He didn’t want to go out with me. I’ll always be   lonely”

“I forgot   to take the book back to the library on time. I never do things right”

Filtering

· Concentrating on the negatives while ignoring   the positives

· Ignoring important information that contradicts   your (negative) view of the situation.

“I know my   boss said my report was good but he also said that there were a number of   mistakes that had to be corrected... he must think I’m really hopeless”

All or Nothing Thinking

· Thinking in black and white terms 

· Believing that something or someone can be   only good or bad, right or wrong, rather than anything in-between or “shades   of grey”

“I won’t be able to get all of this done, so I   may as well not start it”

Personalising

· Taking responsibility for something that’s not   your fault.

“It’s obvious she doesn’t like me, otherwise she   would have said hello”

“John’s in a terrible mood. It must have been   something that I did”.

Catastrophising

· Overestimating the chances of disaster, that   the worst possible thing will happen

· Expecting something unbearable or intolerable   to happen

“If I can’t do it well they will sack me”.

Emotional Reasoning

· Mistaking feelings for facts

· Negative things you feel about yourself are   held to be true because they feel true

“ I feel bad so it must be bad”

“I feel   anxious so I must be in danger”.

Mind Reading

· Making assumptions about other people’s   thoughts, feelings and behaviours without checking the evidence

· Assuming that me know what other people are   thinking (usually about us)

“I could tell he thought I was stupid in the   interview”

Prediction/

Fortune Telling Error

· Believing we know what’s going to happen in   the future and assuming that your prediction is an established fact

· Predicting what we would do on the basis of   past behaviour may prevent the possibility of change

“I’ve always   been like this: I’ll never be able to change”

Shoulds and musts

· Using “should” (“shouldn’t’), “ought” or   “must” statements can set up unrealistic expectations of yourself and others.

· It involves operating by rigid rules and not   allowing for flexibility

“I   shouldn’t get angry”

“People   should be nice to each other”

Magnification & Minimisation
 (Mountains & Molehills)

· A tendency to exaggerate the importance of   negative information, danger or experiences, while trivialising and reducing   the significance of positive information and experiences.

“If we go   for a swim in the ocean we will get killed by a shark”

Judgements

· Making evaluation or judgements about events,   ourselves, others or the world rather than describing what we actually see   and have evidence for. 

“People who don’t have a Uni degree aren’t as   smart as those who do”

Compare and Despair

· Seeing only the good and positive aspects in   others, and comparing ourselves negatively against them

· Putting ourselves down & self-criticism

“Everyone else are more attractive than me, I   will never find a partner”.

Challenging our Unhelpful Thinking Habits

Although we all have unhelpful thoughts from time to time, we are often not aware of them. The good news is that they can be changed. Challenging and questioning these unhelpful thoughts can help people feel happier and more in control. 

The more you practice the following ideas, the better you will get at it.

Be aware of what you are saying to yourself
- What is going through my mind?
- What is it about this situation that is upsetting me?

 

Challenge your thoughts
- Is this thought helpful?
- Am I being realistic?
- Would people who really know me say that about me?

 

Remember just because I think something doesn’t make it true

 

Look for evidence
- What is the evidence for and against my thought?
- Am I focussing on the negatives and ignoring other information?
- Am I jumping to conclusions without all the facts?

 

Search for alternate explanations
- Are there any other possible explanations?
- Is there another way of looking at this?
- How would someone else think if they were in this situation?
- Am I being too inflexible in my thinking?

 

Put thoughts into perspective
- Is it as bad as I am making out?
- What is the worst that could happen?
- How likely is it that the worst will happen?
- Even if the worse did happen, would it really be that bad?
- What could I do to get through it?
- Who else has some responsibility in this situation?

 

What is a more helpful way to think about it
- What can I say to myself that will help me remain calmer and help me achieve what I want to achieve in this situation?
- How would someone else, who is not affected by this situation, thinking about it?

https://youtu.be/ilickabmjww

  Learn how to communicate with someone with cognitive loss, Alzheimer's, or dementia.  Presenter:  Diana Waugh, BSN, RN, CDP    Nationally renowned memory care consultant Diana Waugh shares her personal experience and the mistakes she made as a caregiver for her mother. During this intimate conversation with caregivers who are struggling and need help in caring for their loved ones with dementia, Diana shares effective ways to avoid the "traps" caregivers often fall into when trying to communicate with their loved ones. She encourages caregivers to engage all the senses when talking with loved ones in order to have more effective conversations. Diana believes we must set aside expectations and learn how to interact with our loved ones based on how they are now, not how they used to be.  These recommendations as well as specific examples are also found in the second edition of her popular book, “I Was Thinking…Unlocking the Door to Successful Conversations with Loved Ones with Cognitive Loss.”   Visit mmlearn.org to see more videos and read our informative caregivers' blog.  To learn more about Diana or to purchase her workbook, please visit https://www.waughconsulting.info/ #Dementia #CognitiveLoss #ElderCare #DementiaCare #alzheimerscare #mmlearn #dementiacaregiver #seniorcare #eldercare