Focus welcomes David Taplin

David joined Focus Psychology in May 2010 as a consulting psychologist with over 22 years experience. David shows warmth and genuine empathy in helping people to live their lives more fully. In addition to private practice, he has worked in hospitals, mental health services, schools and university services to assist people whose lives have been effected by anxiety, depression, grief or trauma.

David has a particular interest in fathering and working with men and boys to achieve healthier emotional lives and relationships. This male perspective in therapy is particularly evident in the success David achieves with adolescents and young men. David has also worked in Health Service and Education Management and consults with executives and managers to achieve better outcomes while maintaining good mental health.

Getting Along With Family

Getting along with family members always has some difficult moments. Sometimes unresolved issues or habits impact our current situation. It helps to understand how our communication developed as well as finding ways to improve communication.
People may have different patterns of responding due to earlier life experiences. For example some people with military training may believe there is one 'right way' to do things and at times react angrily towards semingly small events, due to being trained to be ready to 'fight'. Some may find they tend to focus on the practical part of the problem rather than the emotional or relationship elements.
When a person is experiencing depression, anxiety or posttraumatic stress disorder (PTSD) they may have less energy towork on their relationships. Physical Illness can also impact on relationships in a similar manner to mental health problems.
Here are some techniques that we can choose to improve relationships with family members.

• Choose a time and place to talk when you won't be disturbed and both are willing to talk.
• Talk when you are not highly emotional
• If either person becomes emotional or if the argument gets too heated, have a break and resume when both parties have cooled down. Undertake some constructive and calming activity during the break which may need to be up to 24 hours.
• Be Respectful through listening, open body language and your tone of voice. Try not to criticise, be defensive, call names or use sarcasm.
• Attack the problem, not the person. Own your part of the problem and use "I" and "We" statements rather than "You", which sounds blaming and creates defensive responses. For example, 'when this happens ....I feel hurt" rather than "You're such an idiot, you always do that!"
• Stay on the Subject. Handle one problem at a time and do not bring up past mistakes.

Information taken from the Veterans and Veterans Families Counselling Service Newsletter 2010

Serotonin - Some Useful Information

Tryptophan is an essential amino acid with is conerted in our bodies into serotonin, a neurotransmitter or chemical in the brain. Low levels of the neurotransmitter serotonin are often associated with depression.
Our bodies can't produce tryptophan so we need to get it through our food.
Amino Acids are protein fragments, so it is protein-rich foods that can keep your serotonin levels in the happy zone. And the need for serotonin may even explain why we crave carbs - the blood-to-brain absorbtion of tryptophan is helped by carbohydrates, so those cravings may be our brains crying out for more serotonin.
This means protein and tryptophan-rich foods-such as chicken and turkey, tuna and salmon, beans and seeds - can be most effective when eaten alongside slow-release carbohydrates.
If you can improve your diet to include more tryptophan-rich foods, as well as increasing exercise, cutting out caffeine and sugar, and drinking more water, this will boost sertotonin production - doctors claim acts "exactly the same way as anti depressant drugs"

Extract taken from "How to lift your mood with the right food" SMH 22 April 2010

Lift Your Mood with Food

There is a wealth of research that suggests that certain types of food actually contain essential components for good mental health, with deficiencies potentially worsening diagnoseable mental disorders such as depression.

Two recent articles provide some useful information including links .

Thyroid problems can contribute to fatigue, moodiness, anxiety and depression, but a simple step to combat thyroid dysfunction is to get enough selenium. Selenium is a micronutrient found in plant matter that helps the body function and is found in abundance in brazil nuts. "If you have one to two brazil nuts a day, you get your daily intake of selenium".

Top Foods for increasing our intake of folic acid include yeast extract, green vegetables (lightly cooked) and beans and pulses.

One study showed that Mediterannean-style eaters were 30 per cent less likely to develop depression. Try swapping red meat and dairy for fish and olive oil and ditch processed foods in favour of fresh fruit and veg.

How to lift your mood with the right diet

http://www.optuszoo.com.au/news/130364//how-to-lift-your-mood-with-the-right-diet.html

How food can change your mood

http://www.heraldsun.com.au/news/sunday-heraldsun/how-food-can-change-your-mood/story-e6frf936-1225846356958

St John's Wort

The botanical name is 'Hypericum Perforatum', this plant has a yellow flower with a long history originally named for the feast of John the Baptist. The old english word for plant is 'wort'.

This is the most popular herbal supplement for treatment of depression.

It contains a vast array of chemical compounds. of which Hyperforin is the most beneficial. Studies show that the measured amounts of the active ingredients varies considerably depending on the commercial preparation.

Action

Hyerian and hyperforin have been found to inhibit the reuptake of serotonin, dopamine and norepinephrine into the neural path . These pay a beneficial role in treatment of mild to moderately severe depression.

Caution

Before taking St Johns Wort, patients should discuss this with their doctor and/or pharmacist since there may be a problematic interactive effect when taken in conjuction with other substances.

Medscape Review 24/12/09

How to Stop Obsessing

"Its natural to look inward but an overthinker will stay in the loop"
says Susan Nolen-Hoeksems PhD a professor of psychology and author of Women Who Think too Much


LEARN TO CALM DOWN, STOP OBSESSING
1. Accept that its normal to make some mistakes, think kindly of yourself.
2. Take 3 minutes of Mindfulness. Just focus on breathing out, be aware of your surroundings, calm the body and mind.
3. Distract Yourself. Put on music and dance, scrub the bath tub spotless, phone a friend. Preferably for at least 10 minutes - to break the cycle of thoughts.
4. Set aside a good time to consider the problem and make plans.
5. Ask Yourself, "What's the worst that could happen?" maybe everything will be all right?
6. Repeat steps 1, 2 and 3


We know that obsessive ruminating is a learned response and some people may inherit the gene or predisposition to over think about problems. We need to recognise it as a false alarm to prevent severe mental health problems such as OCD Obsessive Compulsive Disorder or Major Depression.

Lillians story- a battle with depression and surviving!

My name is Lillian. I am a senior. Lyn asked me to write my story so here it is !


I have had depression and anxiety for years, and in hindsight had it as a young school girl but did not recognise it until much later in life. My depression has been caused by anxiety and low self esteem, and has been triggered usually by a worrying event, such as a loss, or a death or a situation that has weighed me down to the extent where I have dwelt on it so much that the chemicals in my brain have changed. Some say I may be pre-disposed to depression or it is genetic, and I have felt that I want to blame someone for it, but the bottom line is I have it and have to deal with it and I know that is it treatable and not just something you can just "snap out it".


There are professionals who can help. I required medication, but have also sought help from 'Focus' and learned techniques of breathing and meditation and letting go of worrying thoughts and to stay in the moment. I have had to work through panic attacks which at times I thought 'I can't breath - this is it, I'm going to die' and nocturnal panic attacks can be terrifying. Well - I'm still here!


I have learned slow breathing and to recognise the positives instead of the negatives and to focus on what I am doing in the moment. Writing down positives each day far outweighed the negatives. I listen to meditation CD's or sit quietly and visualise myself in another place and time that I'd really like to be in.


With behavioural therapy I can identify my anxieties and say to myself when it effects me physically 'Im ok, I'm just dizzy, nothing will happen to me, just focus on the breath. I won't let this get out of control'. A lot of self talk helps, so does a mental stop sign and a lot of exercise.. Nothing is just handed to us in life and I have had to work at getting well each day.



I can say after many months, even years, I'm actually enjoying life and from any depression I have been through, I have learned something positive and grown from it. I cannot waste my life worrying about things that haven't even happened, it is too draining and saps my energy, but I feel now I'm living each day as it comes. There maybe some lows along the way, but I feel I now have the tools to help me through those times, always focusing on the way I breath. I am now trying to build on all I have learned and believe in it. It is real.....Don't forget to breath!!!.....Lillian

BACK FROM THE BRINK

Our client SM recommended this excellent book which is heartfelt and practical. Graeme Cowan is an Australian author writing about his own experience and also gives tips from others who have exerienced depression. He experienced five very severe episodes of depression from the age 21 years . He gives hope and encouragement to those suffering emotional distress and the people who care for them.

Cowan writes "I hope it will stop you or those you love from falling into the same downward spiral. Whilst writing the book I found that almost every person I spoke to knows of someone close to them who has suffered from depression. So I reiterate - you are not alone."

http://www.iambackfromthebrink.com/ this website is excellent and includes talk on youtube and testimonials.