 When it comes to procrastination there are many ways that psychology could help in improving how to set goals and hopefully stick to. The process of making a goal can be daunting but know that goal setting is an essential life skill and is universally transferrable to other aspects such as work and studies. One way of increasing motivation is to be mentally prepared and create an intention. There can be two intentions to goal setting. A goal intention is knowing when, where and how a goal is to occur. An implementation intention helps goal intentions by pairing behaviours as cues with an environment and serves as a stimulus for the behaviour. By doing implementation intentions you’d find that you won’t have to remind yourself about goals anymore, with more practice it will become an association and in psychology associations equal habits. Goal intentions are the first step in making goals feel less daunting as well as getting you mentally prepared. Goal intentions should be made with a behaviour, time and location. Some examples can include:
Implementation intentions will supplement your goal intentions in supporting concrete behavioural change. Implementation intentions are mostly used for additional behaviours or triggers that would impede your achievements. For these examples I will use “if-then” strategies as it is the most effective form of implementation intention.
There are four stages to goal setting and at each stage goal and implementation intentions can be very effective.
Overall, goal and implementation setting are one proven psychological way to fixing the problem of procrastination as well as help us maintain healthy behaviour and reduce problematic procrastinating. There have been many ways to help you achieve. Goal intention has been the most effective way in doing so by specifying behaviour, time and location and drawing associations to habit building. Implementation intention will then assist in difficult tasks by preventing distractions and increasing willpower. References: Clear, J. (2021, January 6). Achieve your goals: The simple trick that doubles your odds of success. James Clear. https://jamesclear.com/implementation-intentions Pychyl, T. A. (2010, January 20). Overcoming procrastination: Four potential problems during goal pursuit. Psychology Today. https://www.psychologytoday.com/au/blog/dont-delay/201001/overcoming-procrastination-four-potential-problems-during-goal-pursuit Pychyl, T. A. (2010, January 21). Implementation intentions facilitate action control. Psychology Today. https://www.psychologytoday.com/au/blog/dont-delay/201001/implementation-intentions-facilitate-action-control By Lily Phan (Psychologist)  What is selective mutism? Selective mutism is a debilitating condition where an individual, most commonly a child, persistently fails to speak in social situations where speech is expected (Diliberto & Kearney, 2016; Krysanski, 2003; Viana et al., 2009). Associated selective mutism features include excessive shyness, social isolation, and clinging (American Psychiatric Association, 2013). Children with selective mutism often refuse to speak at school, leading to academic or educational impairment (American Psychiatric Association, 2013). How common is selective mutism and how long does it occur for? Beesdo, Knappe and Pine (2009) state that childhood is the core risk phase for the development of anxiety symptoms and syndromes, ranging from transient mild symptoms to full-blown anxiety disorders. Typically diagnosed in childhood, selective mutism can last from a few months to several years (Krysanski, 2003). Selective mutism is relatively rare and has not been included as a diagnostic category in epidemiological studies of the prevalence of childhood disorders (American Psychiatric Association, 2013). Is selective mutism an anxiety disorder? Yes, as per the Diagnostic and Statistical Manual of Mental Disorders - Fifth Edition (DSM-V; American Psychiatric Association, 2013), selective mutism is listed among anxiety disorders. The current review of literature confirms that anxiety is a prominent symptom in many children with selective mutism (Hua & Major, 2016; Muris & Ollendick, 2015). Further, research on the etiology and treatment of selective mutism also corroborates the conceptualisation of selective mutism as an anxiety disorder (Muris & Ollendick, 2015). Why is selective mutism a thing, and what can be done? Selective mutism is a heterogeneous disorder associated with a number of individual and family factors including developmental disorders or delay and particular temperamental, personality, environmental, developmental, genetic and physiological factors (American Psychiatric Association, 2013; Hua & Major, 2016; Standart & Couteur, 2003). Several randomised studies in the past few years have supported the efficacy of psychosocial interventions based on a graduated exposure to situations requiring verbal communication (Hua & Major, 2016). Less data is available regarding the use of pharmacologic treatment, though some studies suggest a potential benefit (Hua & Major, 2016). What are the criteria for diagnosis of selective mutism? The diagnostic criteria for Selective Mutism 312.23 (F94.0), as per the DSM-V (American Psychiatric Association, 2013) are: Criteria A. Consistent failure to speak in specific social situations in which there is an expectation for speaking despite speaking in other situations. Criteria B. The disturbance substantially interferes with the individual's education, occupational achievement, and social communication. Criteria C. The duration of the disturbance is at least one month and is not limited to the first month of school or kindergarten. Criteria D. The failure to speak within the context of an environment is not attributable to a lack of knowledge of, or comfort with, the spoken language required in the social situation. Criteria E. The disturbance is not better explained by a communication disorder and does not occur exclusively during the course of Autism Spectrum Disorder, schizophrenia, or another psychotic disorder. What are differential diagnoses that may be considered?
If you believe you or your child may have selective mutism, you may find it helpful to speak to your General Practice or contact a psychologist. References: American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (DSM-5®). American Psychiatric Pub. Beesdo, K, Knappe, S, & Pine, D. S. (2009). Anxiety and anxiety disorders in children and adolescents: Developmental issues and implications for DSM-V. Psychiatry Clinics of North America. 32(3), 483–524. doi: 10.1016/j.psc.2009.06.002 Diliberto, A. R., & Kearney, C. A. (2016). Anxiety and oppositional behaviour profiles among youth with selective mutism. Journal of Communication Disorders. 56. 16-23. https://doi.org/10.1016/j.jcomdis.2015.11.001 Hua, A. & Major, N. (2016). Selective mutism. Current opinion in pediatrics. 28(1), 114-120. doi.org/10.1097/MOP.0000000000000300 Krysanski, V. L. (2003). A Brief Review of Selective Mutism Literature, The Journal of Psychology, 137(1), 29-40, DOI: 10.1080/00223980309600597 Muris, P., & Ollendick, T.H. (2015). Children who are anxious in silence: A review on selective mutism, the new anxiety disorder in DSM-5. Clinical Child and Family Psychology Review. 18, 151–169. https://doi.org/10.1007/s10567-015-0181-y Standart, S. & Couteur, A. L. (2003). The quiet child: A literature review of selective mutism. Child and Adolescent Mental Health. 8(4): 154-160. doi.org/10.1111/1475-3588.00065 Viana, A. G., Beidal, D. C., & Rabian, B. (2009). Selective mutism: A review and integration of the last 15 years. Clinical Psychology Review. 29(1), 57-67.  With strong political views on recent American politics and the ongoing stress of the pandemic, there can be tension in the household and especially when a generational and cultural gap is involved. Here is a compact psychological guide to help you converse better in difficult situations. Firstly, you must assess the situation at hand and decide what approach is appropriate. If a healthy conversation is possible, I highly recommend applying these tools and tips and in return will help you grow stronger and braver. When conversations are impossible Assess the situation, if a conversation is likely to go wrong you must be mindful of your own health and safety. These assessments must include things like your physical and mental health severity, your right for a safe space and the safety of others around you. Avoiding conversations are a way to reduce short-term stress and protect yourself and others from potential harm.
When conversations are possible It is good to know that avoiding conversations can reduce short-term stress however avoidance can lead to lacking the necessary skills to engage in healthy conversations in the future and in real world scenarios. By remembering to engage, you will be able to learn and develop skills as well as recognising ways to improve and carry conversations better.
When conversations have ended Have some faith, it is not common that first conversations are mind changing. Give yourself and them time to think and reflect.
You’d be feeling like better communicator than before and with each attempt of a difficult conversation you will be exposed to tools in which will help you in the future. It is best to engage in healthy, safe and productive conversations as a way of personal growth and can help immensely in the long run however some things are better avoided. These can include if you are at risk of your own health or the health of the people around you. One final point and from my personal experience, keep these conversations as interpersonal practice for the real outside world. References: APA. (2019, November 15). Managing conversations when you disagree politically. American Psychological Association. https://www.apa.org/topics/stress/conversations Kennedy-Moore, E. (2020, November 14). Handling political disagreements in the family. Psychology Today. https://www.psychologytoday.com/us/blog/growing-friendships/202011/handling-political-disagreements-in-the-family Swanson, K. (2017, August 22). Experts agree: Don’t avoid political conversations with family members. Vox. https://www.vox.com/first-person/2017/8/22/16171270/partisanship-politics-discussion-family  Have you ever felt like you were too harsh on yourself? Or find it hard to understand difficult situations? Many people, including me, find solace in self-talk and diary writing to process emotions and reflect on days past, present or future. When unrealistic advices such as “you’re being too emotional” or “get over it” fails, there is one way that can help you cope with understanding emotions or situations simply by shifting perspectives. Taking on a different perspective in situations can have psychological, spiritual and philosophical implications and can be just as practical when your thoughts are present or when you have something to write on. It is called illeism, philosophically it means to refer to yourself as third person. Similarly, if we are self-reflecting and processing information in this way we are behaving as an observer and in psychology that is referred to as self-distancing. There are many benefits to being an observer of our own story and on the contrary being our own first person (self-immersed) can consequently be aversive to trying to understand emotions. This method is an easy alternative for those finding it difficult to psychologically distance themselves through imaginative means. Many therapists will employ ways of trying to get you to imagine a situation as an observer however not everyone are visual learners and not everyone can have great imaginations. Self-talking or inner monologues are a great way for auditory learners and diary writing are great for tactile learners. Overall, these all come under the same umbrella term of psychological distancing which means to remove yourself from your own situation and being the observer. Research shows the many benefits that self-distancing can have, and they are including improvements in emotional regulation, decision making, deriving meaning, reasoning, bias, wisdom, intellectual humility, rumination, open-mindedness and empathy. Most importantly the decrease in symptoms of stress, depression and traumatic events as well as lowering in blood pressure is evident for a physiological and psychological interaction. On the contrary, self-immersed individuals have been observed to have increased rumination and a higher emotional activation in the part of the brain associated with depression. Spiritually, illeism is common practice and is a sign of enlightenment in Buddhism and Hinduism as it is an act of removing your physical body and spiritually observing the world. Referring to self in third person can also be a helpful way to communicating to infants as seen on children televisions shows such as Sesame Street as well as parents referring to themselves as mum and dad. However, research has only been investigating the illeism during self-reflection or diary writing, and little is known regarding interpersonal communications. With the many benefits of self-distancing, it can help in making sense of things and can be done anywhere and anytime. It is mostly helpful in thought processing for experiences of anger, sadness, or confusion and is well adaptive for those preferring visual, audio or tactile ways of learning. So, whenever you’re trying to make sense of things, take a few minutes to breathe and absorb the situation, then self-reflect by self-distancing. References:
Ayduk, Ö., & Kross, E. (2010). From a distance: Implications of spontaneous self-distancing for adaptive self-reflection. Journal of Personality and Social Psychology, 98(5), 809-829. https://doi.org/10.1037/a0019205 Gerin, W., Davidson, K. W., Christenfeld, N. J., Goyal, T., & Schwartz, J. E. (2006). The role of angry rumination and distraction in blood pressure recovery from emotional arousal. Psychosomatic Medicine, 68(1), 64-72. https://doi.org/10.1097/01.psy.0000195747.12404.aa Grossmann, I., Dorfman, A., Oakes, H., Santos, H. C., Vohs, K. D., & Scholer, A. (2019). Training for wisdom: The distanced self-reflection diary method. https://doi.org/10.31234/osf.io/a5fgu Gupta, S. (2018, February 8). The 'psychological condition' that binds Narendra Modi, Rahul Gandhi and Arvind Kejriwal. ThePrint. https://theprint.in/opinion/the-psychological-condition-that-binds-modi-gandhi-and-kejriwal/34281/ Hills, L. (2017, December 22). 10 journaling tips to help you heal, grow and thrive. Tiny Buddha. https://tinybuddha.com/blog/10-journaling-tips-to-help-you-heal-grow-and-thrive/ Kross, E., & Ayduk, O. (2017). Self-distancing. Advances in Experimental Social Psychology, 55, 81-136. https://doi.org/10.1016/bs.aesp.2016.10.002 Kross, E., Davidson, M., Weber, J., & Ochsner, K. (2009). Coping with emotions past: The neural bases of regulating affect associated with negative autobiographical memories. Biological Psychiatry, 65(5), 361-366. https://doi.org/10.1016/j.biopsych.2008.10.019 Lenski, T. (2016, August 2). 5 uncomplicated ways to gain psychological distance during conflict (and why you should). Tammy Lenski. https://tammylenski.com/psychological-distance/ Nortje, A. (2020, October 28). What is psychological distancing? Four helpful techniques. PositivePsychology.com. https://positivepsychology.com/psychological-distancing/ Shpancer, N. (2020, December 9). A science-based technique for coping with stress. Psychology Today. https://www.psychologytoday.com/us/blog/insight-therapy/202012/science-based-technique-coping-stress By Joseph Duong (Team Member)  When thinking if therapy is for you, there will be times when you’d wonder about your therapy provider. There will be some terminology in Australia regarding therapists depending on their educational background which leads to what they can offer you and in turn what you can benefit from them. What do they have in common? Firstly, we must look at what therapy means. Therapy is a form of treatment aimed to relieve emotional distress, mental health problems or to improve overall well-being. There can be many types of therapies; psychotherapy has an emphasis on feelings, thoughts and behaviours that can be utilised to improve you and are administered by professionals including counsellors, psychologists and psychiatrists (Healthdirect, 2019; Psychology Today, n.d.). General Practitioner Many times, your General Practitioner (GP) would be your first point of contact. They will be there to listen, advise and offer treatment as they are all trained in mental health (Radiant, n.d.). Some GPs can be qualified to offer in-depth mental health advise so it should be good to ask about their mental health training (Blashki, n.d.). Otherwise, they can refer you to specialised professional. You can also see one without a referral however you won’t be able to take advantage of the Medicare rebate available for psychologists, psychiatrists, occupational therapists and social workers. Counsellors or psychotherapists The counsellor and psychotherapist titles are unregulated in a way that some can complete a short course whilst others would have spent 6 years at university with a master’s degree (Willis, 2018). Nevertheless, counsellors and psychotherapists would have undergone countless training and are extremely important in the world of therapists. To be registered for Australian Counselling Association (ACA) or Psychotherapy and Counselling Federation of Australia (PACFA) there requires a set minimum training and ethical standards test. Counsellors and psychotherapists differ from others simply because of their background education which tends to be more practical, emotional and evidence-based (Radiant, n.d.). Counsellors and psychotherapists slightly differ by the method and subject matter. Counsellors specialise in practical and noticeable problems hence focus on trust and relationship building support (Radiant, n.d.). Psychotherapists deal deeper with psychological stress hence focus on past and beliefs. Both can utilise evidence-based practices such as Acceptance and Commitment Therapy (ACT) and Cognitive-Behavioural Therapy (CBT). Psychotherapists tend to incorporate alternative creative therapies such as art, music and dance in their practice. Psychologists The use of the title 'psychologist' is legally protected in Australia, and can only be used by professionals who meet the regulating national boards' requirements. Psychologists are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and the Psychology Board of Australia (PsychBA), following completion of a minimum of 6 years' tertiary study and internship program. Completion of the National Psychology Exam is also required for psychologists registering after 1 July 2013. The continual use of the title 'psychologist' requires professionals meeting annual requirements set out by the national boards. Some psychologists with a Master, Doctorate, or Doctor of Philosophy degree may be endorsed with one or more specialised areas of study. Having an endorsement means the psychologist has completed a national board approved tertiary study program in an area of endorsement, and has also completed a registrar program of up to 3000 hours. Areas of endorsement are:
Psychology has many areas of study which leads to a variety of jobs that exists now. Many endorsed psychologists are experts in behaviour work with severe cases of mental illness (clinical psychologists) or they can work with mentally healthy people in the workplace (organisational psychologists). Many specialise with specific demographics like children (educational and developmental psychologists), the justice system (forensic psychology) or in developing healthier interventions for the public (health psychologists). Psychologists, like counsellors, can offer talk therapies but can work with coping strategies, provide psychological assessments, testing and developing interventions and programs (Radiant, n.d.). Psychiatrists Psychiatrists are like medical psychologists, meaning they can prescribe medicine as well as do psychotherapy. There is a strong emphasis on the collaboration between psychologists and psychiatrists for updates on forms of treatments (medicine or therapy) and their successes. Because they are doctors, they would have completed a minimum 11 years of training including medical school, placements in hospitals or private practice, followed by postgraduate studies to be registered via the Royal Australian and New Zealand College of Psychiatrists (RANZCP). Psychiatrists have a medical background and a deep understanding of relationships between biological and psychological to then diagnose and treat psychiatric issues (Willis, 2018). Because of their extensive medical training, they are suited for complex mental or biological health conditions such as schizophrenia, bipolar disorder, severe depression, eating disorders and addiction (Radiant, n.d.; Willis, 2018). Others In terms of mental health care, there are so many that utilise parts of psychological or counselling techniques. Some rely heavily on it including social workers and occupational therapists, whilst others are focused on work or life improvements such as coaches and mentors. Part of partaking in therapy is finding whether there is chemistry with the therapists and with such diverse background’s counsellors, psychologists and psychiatrists can have, they offer their invaluable incentives to client compatibility. Knowing what therapy each profession uses, as well as who they work with and their educational background can really help you narrow the situation down to seeking out effective therapy. Each profession has a role which fundamentally helps each other all the while helping individuals and society function as a better person than they ever were. References: Healthdirect. (2019). Psychotherapy. https://www.healthdirect.gov.au/psychotherapy#:~:text=Psychotherapy%20is%20a%20group%20of,to%20work%20towards%20changing%20these Psychology Today. (n.d.). Therapy. https://www.psychologytoday.com/au/basics/therapy Radiant. (n.d.). Counsellor, Psychologist or Psychiatrist: What’s the difference? https://myradiant.com.au/2020/11/23/counsellor-psychotherapist-psychologist-or-psychiatrist-whats-the-difference/?fbclid=IwAR1lwKCFCG_5e9xwz30LcAhu7gdqiaLoYrn3ZjZYB6jGnAtRekfdVqIPoUc Willis, O. (2018). What you need to know when choosing a mental health professional. ABC (Australian Broadcasting Corporation). https://www.abc.net.au/news/health/2017-12-04/choosing-a-mental-health-professional/9189026 By Sarah O'Driscoll (Counsellor)  “Remember, action today can prevent a crisis tomorrow” Steve Shallenberger Oh procrastination, we all do it, we all know it is a negative behaviour but what exactly is it?
Procrastination can be defined as the act of delaying something that must be done, often because it unpleasant or boring. (Cambridge, 2020) We have all been in that situation where we have a task that we need to do but find ourselves finding all sorts of excuses to avoid completing it – it may be boring, overwhelming or you just plain cant be bothered but then what is the consequence? more often than not the task snow balls and it becomes so much bigger or more intense than it would have been if we had just completed it the first time. Procrastinators will often catastrophise tasks to avoid them, this then creates feelings of anxiety, being overwhelmed and being unmotivated. So how can we stop procrastinating? Here are some easy, useful strategies you can implement in your life :
The important thing to remember is the more we procrastinate the harder it is to motivate ourselves; procrastination is a habit that some more than others must deal with. References: Cambridge. (2020, October 26th). Procrastination. Retrieved from Cambridge dictionary: https://dictionary.cambridge.org/dictionary/english/procrastinate Phd, E. L. (2020, October 26th). 11 ways to overcome procrastination. Retrieved from Psychology Today: https://www.psychologytoday.com/au/blog/better-perfect/201703/11-ways-overcome-procrastination Procrastination.com. (2020, October 26th). What is procrastination. Retrieved from Procartination.com: https://procrastination.com/what-is-procrastination By Sarah O'Driscoll (Counsellor)  What is a boundary? And why are they so important? A boundary can be defined as the limits we set with other people which indicate what we find acceptable and unacceptable in their behaviour towards us. (Bocarova, 2020) It is important within all relationships (interpersonal and professional) we set boundaries, they set the basic guidelines of how we would like to be treated, they enable these interactions to be caring, mutually respectful and appropriate. (Huchison, 2020) When our boundaries are violated it can be incredibly upsetting, confronting, confusing, draining, and disrespectful, most of us are raised with the expectations that others will respect our boundaries when in fact this is not always the case. Boundary violation can be bullying or emotional abuse which is a psychological violation, physical violation of being touched or personal space invaded and emotional violations where personal or inappropriate questions are asked. So how do we set appropriate personal boundaries ? We need to ensure the boundaries are “healthy” which basically means to make sure the boundaries we put in place ensure that we are emotionally and mentally stable and align with our values and beliefs. These “healthy” boundaries have many advantages as well:
There are 4 key steps in setting boundaries: Step 1 is to Define where the identification of the desired boundary takes place what is lacking ? what needs to be implemented or adjusted to make YOU more comfortable – remember this process is about YOU and your health do not worry about how others may receive this. Step 2 is to Communicate this is where you need to say what YOU need, communicate the boundary it can be a simple “No” or perhaps an expression of how you may need some time to yourself or please don’t touch me there it makes me feel uncomfortable... Step 3 is to Stay simple there is no need to over explain , this step is crucial you have the right to set boundaries and you do not need to explain yourself to others. Step 4 is to Set consequences say why this boundary is important to you and the results if it is not respected. It is imperative to remember that we cannot set boundaries without consequences, we must communicate why the set boundary is so important. (Selva, 2020) At the end of the day setting boundaries is an incredibly important part of our lives and the interactions we have with others. When we first begin to set boundaries it can be daunting and scary and we can fear others viewing us as being selfish, there can also be elements of guilt attached, with practice like anything else this process gets easier. In conclusion as important as it is to set boundaries for ourselves, it is equally as important to recognise and respect the boundaries others have set, after all respect and appreciation is a two way street. References: Bocarova, M. (2020, September 30th). 4 Ways to keep and set your personal boundaries . Retrieved from Psychology Today : https://www.psychologytoday.com/us/blog/romantically-attached/201608/4-ways-set-and-keep-your-personal-boundaries Huchison, T. (2020, September 30th). Tracy Huchinson Psychotherapy and Counselling. Retrieved from Tracy Huchinson Psychotherapy and Counselling: https://www.drtracyhutchinson.com/what-are-personal-boundaries-and-why-are-they-important/#:~:text=Personal%20Boundaries%20are%20important%20because,able%20to%20behave%20around%20them.&text=Setting%20boundaries%20can%20ensure%20that,respectful%2C%20approp Selva, J. (2020, September 30th). Setting Healthy boundaries. Retrieved from Positive Psychology: https://positivepsychology.com/great-self-care-setting-healthy-boundaries/ By Sarah O'Driscoll (Counsellor)  What is rejection? Rejection can be defined as the act of refusing to accept, use or believe someone or something, it can be experienced on a large scale or in smaller ways in day to day life either way rejection can have a profound impact on an individual. (Dictionary, 2020) Rejection is something that we will all experience at some point in our lives often multiple times but a topic that we do not like to talk about for fear of judgement or embarrassment. Rejection often results in feelings of shame, sadness and grief and can be incredibly painful for some people, especially as rejection can deeply impact self-worth and confidence and initiate feelings of loneliness and isolation. Rejection often causes immense pain as the individual feels unwanted, that they are not valued and are not accepted. Ongoing or rejection that continues over an extended period of time can have significant psychological effects : trauma, depression, pain responses, PTSD, self-harming behaviours, eating disorders, anxiety, stress and in some instances it has been identified that perpetrators of abuse experienced rejection from their parents. There are a few differing forms of rejection: Familial Rejection : where the rejection occurs in the family unit and is generally abuse, neglect, abandonment or with holding love and affection this form of rejection can have an impact throughout the life of an individual. Social Rejection: this form of rejection can begin in childhood and be experienced in schools and workplaces generally in the form of alienation or bullying. Rejection in a relationship: this is where a person in the relationship is treated less than they may be referred to as an acquaintance, be refused affection or denied participation in events. Romantic rejection: this can occur when a date is refused or ignored, or romantic feelings not reciprocated. (Therapy, 2020) So how can we cope or deal with rejection? Talk therapies are beneficial they can assist in overcoming wounds that have occurred as a result of rejection from a loved one and learning to accept other types of rejection that can occur in daily life. Here are some strategies you can implement if you find yourself struggling with rejection:
References: Dictionary, C. (2020, September 11.09.2020). Definition. Retrieved from Cambridge Dictionary: https://dictionary.cambridge.org/dictionary/english/rejection Raypole, C. (2020, September 11th). 10 tips for overcoming your fear of rejection. Retrieved from Healthline: https://www.healthline.com/health/fear-of-rejection#avoid-negative-self-talk Therapy, G. (2020, Septemberq 11th). Rejection. Retrieved from Good Therapy: https://www.goodtherapy.org/learn-about-therapy/issues/rejection By Sarah O'Driscoll (Counsellor)  Self-confidence or confidence is an attribute that we would all like to possess we often find this an attractive trait and gravitate towards people with confidence, so exactly what is it ? Confidence is the attitude you have about your skills and abilities, you accept and trust yourself, have a level of control in your life, know your strengths and weaknesses well and have a positive view of yourself. (Florida, 2020) Having self-confidence or confidence can create more happiness as you will have faith in your strengths and skills and be more motivated and successful in accomplishing the goals in your life, you will be confident in your beliefs and opinions and take more risks which can lead to more opportunities. (Jacobson, 2020) What can lead to low confidence ? These can be isolated past events for example being singled out in front of your peers for you performance in a certain task, financial troubles, instance of rejection or relationship breakdown or it can be repeated experiences for example not experiencing parental praise, abusive relationships or constant sibling competition. These factors can have such in impact on an individual’s confidence and the work required to recover or reverse the damage can be immense. So, what are some strategies we can use to increase self-confidence or confidence?
It is important to talk to yourself kindly , be mindful in the words you choose after all you are the one that is listening. “ I am the greatest , I said that before I even knew I was” - Muhammad Ali References: Florida, U. o. (2020, August 25). What is self confidence . Retrieved from University of South Florida : www.usf.edu honeys, C. (2019). Confidence - 150 little ways to make big change . NSW: Herron. Jacobson, S. (2020, August 25th). Six ways to gain confidence . Retrieved from Meaningful Life Centre: www.meaningfullife.com By Sarah O'Driscoll (Counsellor)  Change can be defined as to make the form, nature, content, or future course of something different to what it is or from what it could be if left alone. (Dictionary.com, 2020) The COVID-19 pandemic has resulted in many immediate changes to life as we know it and quite possibly post pandemic, this can cause high levels of stress, anxiety, overwhelming feelings, frustrations, and uncertainty. Some of us have spent most of 2020 in some sort of isolation leaving us with an abundance of time to think about the “what ifs” and “why’s” and the personal impact of these changes. So what can you do to make this time of high stress and crisis easier? How to cope with change?
References: Dictionary.com. (2020, August 15th). Dictionary.com. Retrieved from Dictionary.com: https://www.dictionary.com/browse/change Government, A. (2020, August 15th). Dealing with change . Retrieved from Reachout: www.reachout.com |
Lily Phan PsychologyLily has almost a decade of field experience working with children and parents, adolescents, adults, and families in private practice, hospital, and community settings. Lily is passionate about her work as a psychologist and believes in the value of therapy not only for reducing symptoms and improving mental health, but also for clients to learn skills and tools to create more fulfilling and meaningful lives. Archives
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