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According to shame researcher Brene Brown, guilt and shame are two very different emotions. The first is adaptive and even helpful, but the second is not a tool for change.

Every human being has felt guilt and shame at some point in their lives. According to professor, author, social worker, and speaker Brene Brown, while guilt is a helpful response to breaking societal rules, shame is an unhelpful response at the root of many forms of broken behaviour–correlated with anxiety, depression, addiction, eating disorders, and more.

While we don’t like to talk about or experience shame, it’s important to acknowledge these feelings openly. This takes great vulnerability and therefore courage. But the benefits of confronting feelings of shame are improved mental health and a stronger sense of self.

In our latest post, we discuss Brene Brown’s suggestions for dealing with shame:

• Remember that vulnerability / being open about our feelings is not weakness. It takes great courage to delve into what causes us shame and to admit that to someone else. 
• Understand the difference between shame and guilt. Guilt says “I did something bad” while shame says “I am bad.”
• Speak up–shame festers in silence.
• Apply empathy (“I feel this, too!”) as the antidote to shame.
• Accept your imperfections (perfection is impossible).
• Dare greatly!

If you think your experience of shame might be impacting on your mental health and sense of self-worth, consider speaking with a trustworthy professional who can help you process this. 

Giving up alcohol for a month may seem a tough or even impossible ask, but there’s some great benefits to look forward to.

“Dry July” began in 2008 with three mates who wanted to raise money for a TV for their local hospital’s waiting room. 

The men decided to abstain from alcohol for a month and asked family and friends to sponsor them. Aiming to raise $3000, they raised $250,000 instead!

Today, Dry July raises funds for people affected by cancer.

In addition to supporting a good cause, Dry July promises a number of benefits for you personally, including:
– a clearer head
– more energy
– better sleep
– weight loss
– healthier skin
– no hangovers!

Our Top Tips for Lasting the Month:

• Share your journey with family and friends or online. Being accountable to others will help you stay dry.
• Sign up to the Dry July fundraiser (make it official).
• Sign up with a mate. 
• Donate to your own campaign. 
• Try out some non-alcoholic drinks.
• Remind yourself why you’re doing this (e.g., for a family member who’s had cancer). 

Visit the Dry July website here

Finding the thought of giving up alcohol for a month too daunting? Are you concerned about your alcohol use? 

1 in 3 Aussies drink more than the recommended amount, putting them at risk for alcohol-related diseases or injuries. 

Take this quick, 10-question quiz to check your alcohol use. 

Men’s health is a measure of total wellbeing that looks at things like physical activity, nutrition, reducing risk-taking, improving sleep, and increasing connections.

Did you know that in Australia, 50 men die every day from preventable causes? 

That 1 in 2 men will develop a mental health disorder in their lifetime? 

That men with mates live longer and healthier lives, but 1 in 4 men report having no close mates and 1 in 3 men experience loneliness? 

Men’s health is an important priority and at AB Clinical Psychology, we do all we can to ensure men have the necessary foundations for better wellbeing. 

Source: https://www.amhf.org.au/know_your_man_facts

The Men’s Table initiative was started in 2011 with 12 men who have decided to meet together once a month for dinner ever since. The Men’s Table aims to help men build healthy male friendships and connection by creating safe places to share and overcoming the stigma that “men don’t talk”. Their vision is Healthy Men, Healthy Masculinities, Healthy Communities. 

Unsure about joining a group in your area? You can attend an “Entree” to experience how a Table works and see if it’s for you. Entrees are held both in person and online. 

(And how to tell if it’s something more serious)

Do you feel low or depressed when the days start getting shorter heading into winter, and better when the days lengthen into spring?

You may be suffering from a case of the “winter blues” which affects many Aussies. But sometimes these changes in mood can be a sign of a more serious condition known as seasonal affective disorder (aptly called “SAD”).

What does seasonal affective disorder look like and how do you treat it?

Between 1.5 and 9 percent of Aussies suffer from SAD, which includes symptoms of clinically depressed mood, oversleeping, overeating (particularly craving carbohydrates), and social withdrawal (wanting to “hibernate”). If you’re experiencing seasonal mood symptoms that are significantly impacting your daily life (for example, getting in the way of work or study), you may have SAD. 

Whether you meet criteria for SAD or are struggling with the winter blues, it’s important to seek treatment. Psychological therapy, light therapy, vitamin D supplementation, and anti-depressants are all potential treatments that can help people with seasonal mood changes to feel better. But simple things can help too–our top four tips are:

• Make sure you get at least 10 minutes of direct sunlight every morning (this helps regulate your sleep/wake cycle). 
• Try to keep moving–aim for at least 20 minutes 3-4 times a week.
• Stick to a regular sleep schedule and try to resist sleeping in.
• Catch up with close friends instead of hibernating. 

If you are prone to the winter blues, make sure you don’t suffer alone–get in touch with your GP today. 

Source: https://www.ausmed.com.au/learn/articles/seasonal-affective-disorder

(18th – 24th March, 2024)

Have you ever wondered about neuro-divergence? Are you curious about conditions such as ADHD, autism, and dyslexia?

Nutrition plays a pivotal role in supporting mental health. Numerous evidence-based studies have underscored the c

You might have heard the word “neuro-divergence” before but not known exactly what it means. To be neuro-divergent or neuro-diverse is to have some unique differences in the way your brain thinks and processes information.  Some examples of common neuro-diverse conditions include Autism Spectrum Disorder (ASD), Attention-Deficit/Hyperactivity Disorder (ADHD), and Dyslexia. 

For example, these are some behaviours or skills that can sometimes be suggestive of neuro-divergence:

• hypersensitivity to visual details
• more rational decision-making
• the tendency to not finish tasks
• an interest in creative/non-mainstream careers
• interrupting people or “blurting out” information
• ability to “think outside the box” (lateral thinking)
• having encyclopaedic knowledge in a particular area

Do you think you or someone you know might be neuro-diverse?

You might like to see your GP to arrange an assessment with a professional qualified in diagnosing neuro-diverse conditions (e.g., like a psychologist or neuropsychologist). 

But first, you can take some screening tests to gain an idea on whether or not you might have conditions like ASD or ADHD. It’s important to note that these are screening tests only and do not constitute an actual diagnosis, but they can be helpful in identifying some thought processes and behaviours associated with these conditions. Visit the website below to take some of the most common tests used to screen for neuro-diversity.  If you are looking to assess a child, you will need to see an appropriately qualified child psychologist who is skilled in understanding neuro-divergent presentations in children.

Embrace Autism website & Learn More about Neurodiversity Week