After 8 years, Richardson Support House is closing.  We apologise for any inconvenience.

However, low cost and bulk-billed psychology sessions will still be available through Richardson Community Psychology www.richardson-community-psychology.com/

Warm regards, Karen

DEPRESSION, ANXIETY AND PROBLEM SOLVING

Both depression and anxiety result in an urge to “problem solve”.  This is a positive adaptive response – after all it is often problems that result in depression and / or anxiety, so coming up with solutions will help recovery.¹  This sometimes results in “excessive rumination”, “circular” or “broken record” thinking, where thoughts about the problem (or problems) just go on and on.

Some researchers have found that problem solving activities of any kind can reduce depression.  First it satisfies that urge to problem solve, mastery of the game or puzzle increases confidence and feelings of control (which are reduced by depression and anxiety), and it is a good distraction from the negative thinking.  So puzzles and problem solving games can be a helpful strategy for managing depression.

But it can become a problem in itself if you get caught up in doing puzzles or playing games – sometimes depressed people talk about playing endless games of solitaire or something similar, and even staying up late to keep playing (“because I’m not sleeping anyway”…).  This is not helpful because it stops you from doing activities that would reduce depression, encourages procrastination when your motivation is already low, and reduces time for sleep.  When this happens it’s important to take some steps to stop or reduce the activity.

·        Set some limits on the time allowed to play (for example, turn off the computer at 9pm)

·        Allow youself some game playing time as a reward for some helpful activity (physical and social activity are helpful for reducing stress.  For example, I’ll play games for an hour but first I have to take the dog for a walk…)

·        Make a list of the problems that are keep you awake at night.  Set aside a time to reflect on how you might practically address some (or all!) of these problems and write them down.  If you can’t think of a solution or two for any problem, put “research” as an answer.  Then later on you could brainstorm with a friend, look up “Google” for some suggestions, or see a counsellor to talk it through.  When you are going to bed, put your list on your bedside table.  Then everytime you start to think about the problems, say to yourself ‘it’s ok I have my list ready and I’ll work on these tomorrow.  I can’t do anything about these problems at 2am (3am, 4am whatever)’.  This is one of a type of strategy called “putting away” – there are other strategies for this which a cousellor could discuss with you.  The last step is to start thinking about a ‘non-threatening’ problem (not as likely to keep you awake) such as ‘if I could travel anywhere in the world, where would I like to go?’ or ‘if I had a special dinner next week, who would I invite or what could I make?’ or something like that.  If it has an element of problem solving, the urge to problem solve is satisfied J

Karen

1.  Paul W. Andrews and J. Anderson Thomson, Jr. summary in Psychological Review that argues for depression as a pro-survival adaptation that allows for a kind of intense, isolated problem-solving introspection.  Analysis requires a lot of uninterrupted thought, and depression coordinates many changes in the body to help people analyze their problems without getting distracted. In a region of the brain known as the ventrolateral prefrontal cortex (VLPFC), neurons must fire continuously for people to avoid being distracted.  Studies of depression in rats show that the 5HT1A receptor is involved in supplying neurons with the fuel they need to fire, as well as preventing them from breaking down. These important processes allow depressive rumination to continue uninterrupted with minimal neuronal damage.  (The bright side of being blue: Depression as an adaptation for analyzing complex problems, article in Psychological Review. Jul 2009; 116(3): pages 620–654. )

 

July 2009 - Medicare, NAIDOC and school hoildays!

Hello everyone,

Please do leave leave your comments on our last post about Medicare. We are really interested to read about what people think on these issues.

In response to several telephone calls - yes Richardson Support House counsellors bulk bill under the following circumstances:
You must have a referral from your GP and a Mental Health Care Plan (Form 2710). The plan covers you for six sessions.
Bulk billing is then available for pensioners, those with a Health Care Card, or those under 16 years. Other people will need to pay the gap - at the moment the gap is no more than $5 for counselling.

School holidays start this week in the ACT. Our children are very excited and will be joining us on the Heart Foundation ACT walks. Looking for a fun activity in Richardson? Come and join us on Mondays at 9.30am for a walk and morning tea.

This is also the start of NAIDOC Week. Here is the information:
NAIDOC WEEK: 5 - 12 July 2009
NAIDOC Week celebrations are held across Australia each July to celebrate the history, culture and achievements of Aboriginal and Torres StraitIslander peoples. NAIDOC is celebrated not only in Indigenous communities,but by Australians from all walks of life. The week is a great opportunityto participate in a range of activities and to support your local Aboriginaland Torres Strait Islander community.More information about NAIDOC is available at the NAIDOC website http://www.naidoc.org.au

Happy Holidays!

Medicare

I’d like to open a discussion on Medicare.
First a little background! As of 1 November 2006 allied mental health Medicare items became available on the Medicare Benefits Schedule. Medicare rebates are available, on referral for up to 12 individual allied mental health services per patient per calendar year, generally provided in up to two groups of up to 6 services with the referring practitioner considering the need for further sessions after a course of treatment (which may comprise up to 6 services).
Allied mental health services that can be provided under this initiative include Psychological Therapy services provided by eligible clinical psychologists and Focussed Psychological Strategies services provided by eligible psychologists, social workers and occupational therapists. This program is called “Better Access to Mental Health”.
At Richardson Support House we have a psychologist and a social worker. When we started Richardson Support House, we were keen to offer affordable and accessible counselling services to those in need. As such, we have become Medicare providers (Allied Health), providing services as described above.
Now all of this is not without controversy (both Nationally and at our local level).
First, the Better Access to Mental Health program has been far more popular than the Federal Government anticipated. This year the figures have increased even further (The Australian reported it might be due to current financial stress, May 2009). You can view the figures at www.health.gov.au/internet/mental health/publishing.nsf/Content/mental-ba-fig
Various concerns have been raised: Although collaboration between GP and Allied Health providers is encouraged, there is no monitoring or accountability to ensure this happens. There are no incentives for “co-location of services, effective geographical distribution of services, provision of early interventions for young people, or treatment of patients in greatest need at low cost” (The Australian, 19 May 2009). Some experts are concerned that people benefiting from the program are those already receiving treatment and who can afford large gap payments.
At our local level, Richardson Support House bulk bills patients with Health Care Cards or under 16 years. For other patients the payment gap varies depending on the type of service, but it is never more than $5. It has been said that we are setting our prices too low, that services will be undervalued to the detriment of both the service and other providers.
Well, we are pretty gung ho about our desire to have an “accessible and affordable” service. We accept various people’s concerns, and to some degree we can address those issues. We do want to ensure that we are open to collaboration with the referring Doctors and other mental health providers. We do wish to encourage those most in need to access our services. (Partly I think the onus is on us to promote the service locally). I realise that we can’t satisfy everyone’s concerns, nor can we have “all the people happy all the time”! But if we can just reach some people in need, then we’ll have achieved all we hoped for.

We've been operating for about 10 months now. Some of the patients are those "already accessing services". But some patients have had long term issues they have never before sought treatment for.

I’d really like to hear from others about their opinions on the new Medicare program?

Workplace Walking Challenge

The ACT CISM Library is at Richardson Support House. The library has folders of articles on stress management, workplace stress management, critical incident management, peer support in different settings, some general mental health issues (from the perspective of providing support mainly).

ACT CISM is a not-for-profit community organisation that many of us volunteer for. They provide a free crisis employee assistance program for community organisations and small business, the library service (they mail out articles in Australia on request), training on these topics, and host several events over the year.

One of these events is the annual Workplace Walking Challenge held on the first Tuesday of May each year. Walkers are asked to donate a gold coin to the Heart Foundation ACT (it is Heart Week). There are prizes for the "Best dressed Teams". The 30 minute walk is held by Lake Burley Griffin. This year six teams entered (including the Richardson Support House Walking Group). ACT CISM hosts the challenge to promote exercise and team building (by walking as a

workplace team) as great stress management strategies. AND it is a lot of fun. It was a terrific day - the weather was just perfect. Highlights were the St Vincent's Team that dressed up for the occasion in heart costumes, the Mental Health Foundation ACT Team with colourful hand knitted jumpers, and the Warehouse Circus Team. The Richardson Support House Team wore their Heart Foundation Walking Group Polo Shirts. Of course, Kylie is already plotting exciting costumes for next year....

Photo: Some of walking teams of 2009

Resources

The foyer of Richardson Support House is set up as an area for relaxation. There is a massage chair, other chairs, an exercise bike and reading materials. We also have a large pamphlet rack which is filled with pamphlets about organisations that support mental health as well as information brochures.

During March we received a new pamphlet from Beyond Blue - The National Depression Initiative - "Taking Care of Yourself after Retrenchment or Financial Loss". We have a range of excellent pamphlets about depression and anxiety from this organisation, they are very helpful. Their website is well worth a visit too - you can find them at www.beyondblue.org.au

Everyone is most welcome to visit Richardson Support House!

School Anxiety

Well today the children of Richardson Support House started school again for the year! When we set Support House up, we wanted it to be a friendly place where visitors, staff and clients could bring their children. So over the school holidays we have had lots of children about. We moved a cubby house into the back yard and built a secure fence, so the children have enjoyed the back yard. But it has been very hot, so there have been a lot of quiet indoor games too.

Sometimes our children worry about starting school again. School anxiety is a common issue. There are many websites set up to address this.
How To Relieve School Anxiety http://specialchildren.about.com/od/specialeducation/ht/anxiety.htm
Social Causes of School Anxiety http://stress.about.com/od/studentstress/a/school_anxiety.htm

May the start of school be a time of great joy to your children.
Best wishes from the Richardson Support House Team