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Health and wellness initiatives - Lunch and Learn Psychological - - PowerPoint PPT Presentation

Jan 06, 2024 49 likes •355 views

Health and wellness initiatives - Lunch and Learn Psychological resilience: strategies for strengthening mental health during isolation Associate Professor Dixie Statham Psychology Discipline, School of Science, Psychology and Sport 26 August

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Health and wellness initiatives - Lunch and Learn Psychological resilience: strategies for strengthening mental health during isolation

Associate Professor Dixie Statham Psychology Discipline, School of Science, Psychology and Sport

26 August 2020

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Overview

  • 1. Mental health during isolation: what do we know?
  • 2. How do we define and measure mental health?
  • 3. How can I improve my mental health and increase my resilience: What

helps?

A/Prof Dixie Statham

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Mental health during isolation: what do we know?

Review paper: Serafina, G., Parmigiani, B., Amerino, A., Aguglia, A., Sher, L., Amore, M. (2020). The psychological impact of COVID-19 on the mental health in the general population. QMJ: An International Journal of Medicine, 113, 8, 531-537. https://doi.org/10.1093/qjmed/hcaa201

Eight studies reviewed: Restrictions and Lockdowns: isolation was associated with feelings of uncertainty, anxiety, pervasive loneliness, depression, fatigue, boredom; distress, impaired cognitive functioning and decision making, increased alcohol use. Quarantine: prevalence of emotional disturbance, depression, stress, mood alterations and irritability, insomnia, post-traumatic stress symptoms, anger, and emotional exhaustion was higher in individuals who experienced quarantine compared to those who did not.

A/Prof Dixie Statham

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How do we measure mental health?

Anxiety

  • 1. Excessive anxiety and worry occurring most days, about several

events (e.g., work or school performance)

  • 2. It is difficult to control the worry
  • 3. The worry and anxiety are associated with 3 or more of these symptoms:
  • Restlessness or feeling keyed up or on edge
  • Being easily fatigued
  • Difficulty concentrating or mind going blank
  • Irritability
  • Muscle tension
  • Sleep disturbance (difficulty falling asleep, staying asleep, or restless, unsatisfying sleep)

A/Prof Dixie Statham

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How do we measure mental health?

Depression

  • 1. Depressed mood most of the day, nearly every day (feeling sad, empty,

hopeless, tearful)

  • 2. Markedly diminished interest or pleasure in all, or almost all, activities,

most of the day, nearly every day

  • 3. A change of more than 5% in body weight, or an increase or decrease in appetite,

nearly every day

  • 4. Sleep disturbance (insomnia, or, excessive sleeping)
  • 5. Feeling restless or agitated, or, feeling extremely slowed down
  • 6. Fatigue or loss of energy nearly every day
  • 7. Feelings of worthlessness or inappropriate and excessive guilt
  • 8. Poor concentration, indecisiveness nearly every day
  • 9. Recurrent thoughts of death (not just fear of dying), recurrent suicidal thoughts

A/Prof Dixie Statham

Five symptoms including either #1 or #2

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A/Prof Dixie Statham

High emotional distress Weak resilience Low emotional distress Strong resilience High emotional distress Weak resilience

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How do we measure mental health?

Depression and Anxiety

Depression Anxiety and Stress Scale (DASS42) normal → mild → moderate → severe → extremely severe

Depression

Patient Health Questionnaire (PHQ-9) minimal → mild → moderate → moderately → severe → severe

Anxiety

Generalized Anxiety Disorder (GAD-7) Scale mild → moderate → severe

A/Prof Dixie Statham

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What helps?

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What helps to improve mental health and resilience?

A/Prof Dixie Statham

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A/Prof Dixie Statham

What helps to improve mental health and resilience?

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A/Prof Dixie Statham

What helps to improve mental health and resilience?

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A/Prof Dixie Statham

What helps to improve mental health and resilience?

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What helps to improve mental health and resilience?

A/Prof Dixie Statham

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Does everyone need cognitive therapy?

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A/Prof Dixie Statham

High emotional distress Weak resilience High emotional distress Weak resilience Low emotional distress Strong resilience

Does everyone need Cognitive Therapy? (No, but…)

Understanding and using evidenced-based cognitive techniques is helpful for anyone wanting to improve their psychological functioning and resilience.

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Cognitive Therapy – The Model

A/Prof Dixie Statham

Cognition Emotion Behaviour External Internal

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A/Prof Dixie Statham

Cognition Emotion Behaviour External Internal

Anxious Worried Depressed Sad Fearful Apprehensive Angry Irritable Avoidance Procrastination Confrontational Increased heart rate Nausea Headache Muscle tension

Cognition

Out of balance Excessively negative Misinterpretations Assumptions Epigentics Temperament (genetic) Environment

Situation

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How can I use this model?

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A Three Step Process

A/Prof Dixie Statham

Identify

thoughts

Evaluate

thoughts

Balance

thoughts

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Common types:

  • Polarised thinking (black and white

thinking)……thinking in extremes, something is either all good or all bad

  • Overgeneralisation……making global attributions;

tendancy to use “always” and “never”

  • Catastrophising…..thinking that the worst

consequences will always occur

  • Personalisation…..taking things personally, i.e.,

blaming yourself for circumstances that are not your fault, or are beyond your control

A/Prof Dixie Statham

Au Auto tomati tic c Neg egative Thou houghts ts (AN (ANTS)

Common types:

  • Mind-reading…..assuming that you know what
  • thers are thinking, without any evidence
  • Filtering …..ignoring any positives and focussing

exclusively on negatives

  • “Should”……telling yourself what you ‘should’ do,

and evaluating yourself negatively when you don’t do the ‘should’

  • Emotional reasoning…..believing that the way you

feel about a situation is a reliable indicator of reality, rather than looking for evidence

  • Labelling…..attaching critical, blaming labels to
  • neself (harsh self-criticism) and to others

The out-of-balance, negative, exaggerated or unrealistic/distorted patterns of thinking which can

  • ften occur automatically, and lead to the onset and the continuation of negative psychological

states (frustration, anger, anxiety, depression…)

Step 1. Identify

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The Thought Record

A/Prof Dixie Statham

What am I feeling? How strong is it?

(0-100)

What happened? What am I thinking?

(Write out the thoughts)

How much do I believe my thoughts are correct?

(0-100)

What am I doing? Externally Internally Step 1: Identify: Situation Cognitions Feelings Behaviours

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The Thought Record

A/Prof Dixie Statham

Situation Cognitions Feelings Behaviours

I forgo got ab about an an impo mport rtant me meeting wher ere I e I had ad to pre present a a re repo port o

  • n

my t team am’s s pro progre ress t to the he seni nior m mana anager er I’m ’m a an id idiot iot Th This s is a di s a disaster My m mana anager er will th will thin ink I I ca can’t ’t do m

  • my j

job

  • b

I’ve l e let ever eryone ne down

  • wn

The te team will will be angry ry w with h me me I’ll ’ll never g get t pro promo moted n now An Anxiou ious Guilty ilty Af Afraid id Avoidan dance: e: Don Don’t ’t a answe wer th the phon

  • ne

Av Avoid

  • id m

my te team m members Avoid m my mana anager er Tense nse Sha haky ky Tear earful

catastrophising polarised thinking mind reading labelling

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A Three Step Process

A/Prof Dixie Statham

Identify

thoughts

Evaluate

thoughts

Balance

thoughts

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Step 2. Evaluate

My thought (s): What evidence do I have that supports my thought? What evidence do I have that does not support my thought? What would I say to a friend if they were thinking this? Am I worrying about something I can’t control? How does this thinking help me?

A/Prof Dixie Statham

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Evaluate

Is there possibly another reason, other than what I’m thinking, that would explain this? Am I interpreting this situation without all the evidence? What is the worst possible thing that could happen? (Am I catastrophising?) Am I basing my thoughts on facts or on feelings? Could I be misinterpreting the evidence? Am I seeing this situation in black and white terms, when it’s actually more complicated?

A/Prof Dixie Statham

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A Three Step Process

A/Prof Dixie Statham

Identify

thoughts

Evaluate

thoughts

Balance

thoughts

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Thought Record

A/Prof Dixie Statham

Situation Cognitions Feelings Behaviours

I forgo got ab about an an impo mport rtant me meeting wher ere I e I had ad to pre present a a re repo port o

  • n

my t team am’s s pro progre ress t to the he seni nior m mana anager er I ma made a a mi mistake ke Th This s is no s not a a good

  • od s

situ ituatio ion My m mana anager er will b will be won wonderin ing wh what t happened ened Som Some of

  • f th

the te team may feel le l let t do down o n or anno annoyed I ho hope pe t thi his doe

  • esn’t a

t affect ct my my pro promo motion. Hopeful ful Bit con it conce cerned Mos

  • stly

ly Comfor

  • rta

table le Engage: age: Call m my m mana nager ger a and d apolog

  • gis

ise Tal Talk t to my t tea eam and and apolog

  • gis

ise Of Offer t r to ma make ke a a re record rded present sentation

Step 3. Balance

After looking at all the evidence for and against my thought(s), and having asked myself the evaluating questions, I balance my thinking:

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A Three Step Process

A/Prof Dixie Statham

Identify

thoughts

Evaluate

thoughts

Balance

thoughts

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The take-away points:

 We are all affected psychologically by the experience of isolation  Levels of emotional distress occur on a spectrum (low to high), as does resilience (weak to strong).  Emotional distress can be measured  Strategies we can use to support our psychological health include:

  • Exercise
  • Diet
  • Positive Connections
  • Medication
  • Psychotherapy

Cognitive techniques

* Identify out-of-balance thoughts (recognise the ants when they appear) * Evaluate the thoughts (how are these ants helping me?) * Balance the thoughts (getting the ants out of your head)

A/Prof Dixie Statham

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Resources

CENTRE FOR CLINICAL INTERVENTIONS: is a specialised clinical psychology service based in Perth - useful online resources. Back from the Bluez - an online, self-help workbook (free) with 9 modules for understanding depression and strategies for how to manage your mood: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Depression Looking After Yourself: Self Help Resources for Mental Health Problems. https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself THIS WAY UP: is part of the Clinical Research Unit for Anxiety and Depression (CRUfAD). CRUfAD is a joint facility of St Vincent’s Hospital and the University of New South Wales established to reduce the impact of anxiety and depressive disorders on individuals. iCBT: internet based CBT + other well-being courses (low fixed cost) https://thiswayup.org.au/how-we-can-help/courses/ Blog: Supporting you through the COVID-19 Pandemic (free online tools) https://thiswayup.org.au/blog/

A/Prof Dixie Statham