Perinatal Mental Health
Perinatal Mental Health What are perinatal mental health disorders? Perinatal mental health disorders are conditions affecting mood, behaviour, wellbeing, and/or functioning during the perinatal period. This includes perinatal anxiety, perinatal depression, and perinatal psychosis. The perinatal period refers to the time from conception, throughout pregnancy, and the first year after the birth of the child. Perinatal mental health anxiety and/or depression are experienced by approximately one in five new or expecting mothers, and one in ten new or expecting dads. This is around 100,000 families across Australia every year. Symptoms of perinatal anxiety Persistent and generalised worry, often regarding the health/wellbeing of the child. Constantly feeling irritable, restless, or ‘on edge’. Muscle tension. Finding it difficult to relax. Sleep difficulties. Anxiety or fear causing the parent to constantly check on the baby, or that stops the parent going out with the baby. Symptoms of perinatal depression Low mood and/or feeling numb. Loss of interest in things that you would normally enjoy. Feelings of inadequacy or failure. Loss of motivation and difficulty completing activities of daily living. Insomnia or excessive sleep (unrelated to baby’s needs). Thoughts of self-harm or suicide. Symptoms of perinatal psychosis: Extreme sudden mood swings. Out of character behaviour. Aggressive behaviour. A high level of agitation. Irrational or delusional thoughts/beliefs (content of these thoughts/beliefs may include the baby). Hallucinations and changes in sense perception. Paranoia or strange beliefs about the baby that cannot be countered by rational discussion. Grandiose or unrealistic beliefs about your abilities. Unusual or inappropriate responses to the baby. Disordered or nonsensical thoughts and conversations. Treatment for perinatal mental health disorders Psychosocial support including psychoeducation, peer support, or support groups. Psychological therapies, particularly cognitive behaviour therapy, interpersonal therapy, and non-directive pregnancy counselling. Pharmacological treatments. Where to get help Talk to your GP. Make an appointment with a psychologist – we are here to help so please feel free to give us a call to discuss how we can support you. At Laburnum Psychology we also offer parenting group sessions – Tuning Into Kids and Tuning Into Teens. Reference: Perinatal mental illness. SANE. (2023, October 25). https://www.sane.org/information-and-resources/facts-and-guides/perinatal-mental-illness Perinatal Mental Health Disorders. COPE. (2023, October 22). https://www.cope.org.au/health-professionals/health-professionals-3/perinatal-mental-health-disorders/
Understanding Autism Spectrum Disorder (ASD): Assessment and Diagnosis
Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder characterized by ongoing challenges with social communication and interaction, as well as restricted, repetitive patterns of behavior. Diagnosing ASD involves a comprehensive evaluation based on specific diagnostic criteria. Let’s take a deeper look at the diagnostic criteria and assessment methods for ASD. Diagnosis As per the Diagnostic and Statistical Manual of Mental Health Disorders – Fifth Edition (DSM-5), in order to be diagnosed with ASD, an individual must experience difficulties in the following two areas. Persistent deficits in each of the following three areas of social communication and interaction Deficits in social-emotional reciprocity: Examples include abnormal social approach, failure of normal back-and-forth conversation, reduced sharing of interests or emotions, and a lack of initiation or response to social interactions. Deficits in nonverbal communicative behaviors: This can include difficulties with integrating verbal and nonverbal communication, unusual or odd eye contact and body language, deficits in understanding and using gestures, and a lack of facial expressions and nonverbal communication. Deficits in developing, maintaining, and understanding relationships: This area involves challenges with adjusting behavior based on the social context, difficulties with sharing, imaginative play, or making friends, and a general absence of interest in peers. Two (or more) of the following four types of restricted, repetitive behaviors Stereotyped or repetitive motor movements, use of objects, or speech: These may include motor stereotypes, lining up toys, repeating words or phrases, and using idiosyncratic phrases in speech. Insistence on sameness, inflexible adherence to routines, or ritualized patterns of behavior: Some examples are significant distress at small changes, difficulties with transitions, rigid thinking patterns, specific greeting rituals, and the need for sameness in daily routines. Highly restricted, fixated interests that are abnormal in intensity or focus: This can involve a strong attachment to unusual objects, preoccupation with specific topics, or excessively limited and/or repetitive interests. Hyper- or hypo-reactivity to sensory input or unusual interest in sensory aspects of the environment: This can manifest as indifference to pain or temperature, intense reactions to sensory experiences, excessive smelling or touching of objects, or visual fascination with lights or movement. Autism Spectrum Disorder Assessments Diagnosing ASD requires a comprehensive evaluation conducted by specialists experienced in diagnosing and treating ASD. Some common aspects of an ASD evaluation include: Clinical Observation/Interviews Third-Party Input (parents/caregivers, teachers, community supports, etc.) Review of Records (e.g., medical, academic, etc.) Standardised Tests Autism Diagnostic Observation Schedule – Second Edition (ADOS-2): Evaluates social interaction, communication, play, and imaginative use of materials in individuals suspected of having ASD. Childhood Autism Rating Scale (CARS) – An assessment of ASD traits in children over 2 years. Social Responsiveness Scale – Second Edition (SRS-2): reports on an individual’s social awareness and motivation, communication skills, repetitive behaviours, and restricted interests. Miscellaneous screening tools – Examples include but are not limited to the Autism Spectrum Rating Scales (ASRS), Camouflaging Autistic Traits Questionnaire (CAT-Q), Modified Checklist for Autism in Toddlers (MCHAT) Treatment Approaches for Autism Spectrum Disorder Following the ASD testing process, an individualised evaluation which includes one’s background information, the examiner’s observations, the results of psychometric testing, and diagnostic impressions will be provided. If a diagnosis is received, recommendations on how to best support the individual’s learning, social skills, personal development, emotion regulation, and/or occupational success will be offered. While there is no cure for ASD, early intervention and treatment can help improve symptoms and support a child’s development and learning. Treatment strategies are tailored to each individual’s needs and may consist of some of the following interventions: Behavior and communication therapies Educational therapies Parent/Family Training Additional Interventions such as speech therapy, occupational therapy, and physical therapy may be beneficial to address communication, activities of daily living, and movement-related challenges. Medication Overview If you suspect that you or a loved one may be exhibiting symptoms of autism spectrum disorder, it may be worthwhile seeking guidance from a qualified professional. While ASD testing may seem overwhelming, the practitioner with whom you work will try to make the assessment process as stress-free as possible. If the assessment process seems right for you, or if you would like more information about whether your symptoms might be attributable to ASD, please do not hesitate to reach out to the Laburnum Psychology team via email at admin@laburnumpsychology.com.au or by phone (03) 9877 9179.
The Power of One Minute
I remember going to a football game once. It was ANZAC round. As is the tradition, the crowd observed one minute of silence, in respect of fallen soldiers. I stood in the stadium, along with tens of thousands of people, all in silence. I remember being aware that the minute seemed to stretch out for a very long time. On reflection, I found it curious that one short minute could be experienced as such a long expanse of time. This observation led me to think about meditation and mindfulness, and how one intentional minute could also be experienced as expansive and profound. Stop Feel and experience your breath. Immerse yourself for 20 seconds. Then, for 20 seconds, remember a meditative state, reference it and recall it. Then, for 20 seconds, bring yourself to an attitude of intentionality: How do you want to move forward from this moment? What are the values you want to operate out of? What are the changes you are working on? Centre yourself in these things. Visualize them. Step forward from that one minute in flow with your intentions. Imagine if you were to pepper your day with three or four of these moments. What if you were to do this as you arrive home, perhaps before you get out of your car to walk inside to greet your family. What difference might this sometimes make?
How To Minimise Stress & Anxiety During COVID
This year has brought us a whole range of experiences we never thought we would see. Working from home, curfews, restrictions. The unknown brings with it a whole range of emotions, one of those being anxiety. Whether you have never experienced anxiety before, or your anxiety has gotten worse with the pandemic, this short blog will introduce some simple techniques you can implement in your life to minimise your experience of stress and anxiety during this time. Mindfulness Mindfulness aims to deal with stress and anxiety by bringing your awareness to what is happening, and by acknowledging your feelings. The main premise of this technique is to be responsive rather than reactive. What this means is that you are not partaking in behaviour you do not mean, such as lashing out on a partner. Another important part of this technique is that focusing on the present moment ensures you are not worrying about “what if’s” that could take place in the future. Right now, there is a lot of uncertainty. The reality is that we are all unsure of what tomorrow might hold; therefore, this shouldn’t be where your attention is. Instead focus on today, focus on your feelings and focus on the things you can control. Rely on trustworthy sources. During this time, it is easy to get caught up on what your mum’s, neighbour’s friend said about what’s going to happen next. However, this is not necessarily trustworthy information. It is important to stay updated, but do not let this take over your life. Checking the DHHS website about the current climate and restrictions is an easy way to be informed with out being mis-led. Talk to your friends and family. Right now, we need each other more than ever! Whether it’s a zoom call, a phone call, or a rule abiding socially distanced walk to the café, talk to your support system. We often ignore the fact that we are social beings and we need social interactions to function optimally. Try scheduling in this time every day to keep yourself accountable. Even if it’s just a 5-minute phone call, try to maintain some of that routine by talking to those you would usually see. Do what makes you happy Lastly, its important to do the things that bring you joy! Whether that is baking, walking, spending time with your family, playing with your pets, whatever it is, do it! If the things you love can’t be done at the moment, then be creative and make them happen in a COVID-safe way! Can’t eat out at your favourite restaurant? Re-create the restaurant at home! Dress up and enjoy a fancy dinner in the comfort of your own home. Use this time to your advantage, maybe you finally have time to do that thing you’re always putting off, to learn a new skill, perhaps a new language! Or maybe you want to use this time to relax and take a break. Whatever feels right for you is totally fine! Listen to your body and your needs, and remember that if things are getting overwhelming, our psychology practice doors are always open.
Counting Your Blessings
As a child, do you remember being told to “count your blessings?” Maybe, back then, it wasn’t quite clear ‘why’ doing this was a good idea. Over the past decade, a large body of research has helped us to better understand the wide ranging positive effects of ‘counting our blessings’ – for being grateful. Practicing gratitude has been linked to improvements in: physical and psychological health happiness mood life satisfaction resilience (the ability to bounce back when times are tough) the quality of our relationships. So, what is gratitude? Gratitude is the appreciation and thankfulness of what is valuable and meaningful to us. It can also help us to connect with something larger than ourselves, such as other people, animals, nature, or a higher power. Put simply, the practice of gratitude provides the opportunity to re-focus on what we have, rather than what we don’t. It is a way of re-training the brain to move away from “if only” thinking, and striving for the long-list of things we want, need and ‘must have’. You may be familiar with some of these thoughts: “If only I made more money”. “If only I had a partner”. “If only I were fitter / thinner / more muscular”. “If only I was smarter”. “If only I had more time”. No matter what your version of “what if thinking is”, it generally ends in, “then I’d be happy”. How many times have you found your mind re-cycling the seemingly convincing, “If only …fill in the blanks………, I’d be happy” thought? Maybe often. These thoughts are rarely helpful. Why? Because our happiness becomes conditional on striving for something we currently don’t have. So, in the meantime, we’re generally left feeling frustrated, angry, stressed, anxious or depressed. In contrast to “what if” thinking, gratitude focuses solely on the appreciation of what is. Gratitude produces feelings of happiness and pleasure which, in turn, impacts our health and well-being in positive ways. It allows us to drop the constant reaching and striving, and to experience contentment in the here and now. How does gratitude impact on the brain? When we give or receive gratitude, our brain releases ‘feel good’ neurotransmitters called dopamine and serotonin, and we feel happy. Through consistent gratitude practice, we develop and strengthen neural pathways in the brain. By doing this, being grateful becomes a more automatic response to life’s challenges, and overrides the old ‘if only’ response, which often leaves us feeling unhappy and unfulfilled. Ways to Practice Gratitude There are a number of ways to practice gratitude: Keep a gratitude journal. At the end of each day write down 3 or more things you are thankful for. When you write, for 15 or more seconds, using all of the five senses (touch, taste, smell, hearing, and sight) bring to mind what you are grateful for. Allow yourself to feel the pleasure of this experience. You may be grateful for past blessings (for example, a very loving relationship with a grandparent) or present circumstances (for example, having a house to live in). Use a gratitude jar. This practice is great for sharing what you are grateful for with others. At the end of the day (similar to the above), on three separate pieces of paper write down three things that you are grateful for and place them in the gratitude jar. Ask your partner, flat-mate, siblings, children or friends to do the same. Arrange a time to get together to take turns reaching into the jar and pulling out a piece of paper and reading out what it says. Read out what is on the paper and ask the person who wrote the note to share their feelings of gratitude. Write a thank-you note. Often, in our busy world, we don’t take the opportunity to thank others for their impact on our lives. Maybe that person for you is your mother or perhaps a grandparent. Writing a thank you note is a way of acknowledging the importance of that person to you. You could send the letter or you could read the letter to the person you are grateful for. Thank someone mentally. If writing a letter or a note isn’t your thing, mentally thank the individual you are grateful for. Meditate. Mindfulness meditation involves re-orientating focus to the present. More specifically, gratitude meditation is a technique that focuses on the things about ourselves, others, and other things (for example, nature, pets etc.) we are truly grateful for. “Enjoy the little things. For one day you may look back and realize they were the big things.” – Robert Brault