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Alyce Galea, Psychologist  Acceptance and Commitment Therapy (ACT) is an evidence based approach that is very commonly used at our practice. The core principles of ACT are:
The “Passengers on the Bus” metaphor, and it’s variations, is a popular and effective way to gain new perspective on the impacts of “giving in” to your unhelpful thoughts and discomfort. This video is a play on the metaphor and describes your life journey as a plane ride. Let’s refer to your unhelpful thoughts and difficult feelings as “bossy passengers” on your plane.
If the passengers on your life plane were saying awful things about you and making you doubt yourself how would you feel? Would it be fair to stop the plane to argue with these passengers? What might you miss out on if you “give in” to the bossy passengers and let them fly your plane? What might happen instead if you made space for these unpleasant passengers and continued guiding your plane in the direction you wanted to take? With support from our clinicians, you can start to identify some of these “bossy passengers” and unwanted thoughts and feelings, and learn how to make space for them. Alyce Galea, Psychologist  What is self-esteem?
A healthy level of self-esteem is important because it allows you to live life to your potential. Low self-esteem and poor confidence is often associated with negative thoughts about yourself, which can mean that you are likely to give up easily rather than face challenges. High Self-esteem is the satisfaction and confidence you have in yourself as a person. Low Self-esteem is the low opinion you have of yourself, the doubt, blaming behaviour and negative view of yourself. People react to your beliefs and behaviour - if you're positive about yourself then you'll get positive feedback, reinforcing your perception of your original belief. People with negative self esteem often find it hard to accept compliments, and they may see themselves as being worthless, ugly or incompetent. When trying to make friends or approach new people, those with low self-esteem may not feel worthy enough of being someone’s friend or partner. People who avoid or put off talking to new people will often find it very difficult to make friends. People with low self-esteem might also believe that they don’t deserve to be happy. Fortunately, we can change our beliefs about ourselves! Book in with one of our friendly psychologists for support in improving your self-esteem  How can you support your teen’s development in the age of social media?
Fostering a healthy sense of self is crucial in the work we do to support adolescents. Self-esteem refers to the judgements young people make about their worth as a person, and is closely associated with mental well-being. The way that we are communicating with peers has changed dramatically over the past decade with the growth of social media platforms such as Facebook, Instagram and TikTok. Although social media has made communication and keeping up with peers easier, it has brought about an added pressure to adolescent’s self-esteem development. It has never been easier to compare yourself to peers than it is right now. On social media, your life is on show and young people are able to create a beautiful ‘highlights reel’ which is often unrealistic and highly filtered. This in turn feeds comparison to unachievable standards and can leave you feeling like you are not good enough. Here are some conversation starters to have with your adolescents, as well as some helpful messages that we need to be sending about social media. Sit down with your adolescent and ask them: “What does it feel like when your post doesn’t get many likes?” Helpful messages to discuss:
Look at Instafamous celebrity profiles with your child and ask, “What do you think about this person’s profile? What does their life look like to you?” Helpful messages to discuss:
“How do you feel when you compare your number of ‘friends’ to other people’s number of ‘friends’?”
"What inspires you on your social media feeds?"
Helping your teens to think about their motivations behind posting up that highly filtered selfie will help them (and you) to think about healthier ways of getting validation and building self-esteem. It’s probably not going to drastically change their posting behaviour, but it might help them to see their online behaviour through a new lens. Through having this conversation, you might be able to come up with ideas about other ways to feel confident – such as learning about their strengths and building on them. This is how positive self-esteem is developed. It might even help you to reflect on whether your child has enough opportunities to experience success and develop their strengths. If not, think about how you can facilitate this by increasing their opportunities in the ‘offline’ world. Remember, social media is a big part of your teens life, so understanding more about it will help you to show your interest in your child’s life bringing you closer together which is so important for your relationship. If you have concerns about negative impacts that social media is having on your child’s self-esteem and you are unsure how to tackle this, please contact our clinic to book an appointment for you or your child.  You are surely familiar with the concept of separation anxiety, particularly in children. The tears and clinginess that could be experienced when a child first separates from their parents. Of course, it’s very appropriate for young children to experience some mild anxiety when they first start school or spend their first night away, though with some practice, are soon able to regulate themselves during times of separation because they know their caregiver will come back for them. Then there are children who are not able to regulate themselves and continue to show signs of distress for an extended period of time. In the Diagnostic and Statistical Manual of Mental Disorders - Fifth Edition (DSM-5, 2013), Separation Anxiety Disorder is categorised by showing developmentally inappropriate and excessive fear or anxiety concerning separation from those to whom the individual is attached for at least 4 weeks in children and adolescents (if not better explained by another condition such as refusal to leave home because of excessive resistance to change in autism spectrum disorder, amongst other conditions). In this most recent edition of the DSM-5, adults have now been included in this diagnosis, though the length of excessive fear lasts for more than 6 months. One of the major theories that inform separation anxiety is Attachment Theory, first founded by John Bowlby then extended by Mary Ainsworth. The basic perspective of Attachment Theory is that the kind of bonds we have in our early life shapes the kind of relationships we form as adults. The developing child builds up a set of models of the self and others, based on repeated patterns of interactive experience. These internal working models are thought to form relatively fixed representational models which the child uses to predict and relate to the world. A securely attached child will store an internal working model of a responsive, loving, reliable caregiver, and of a self that is worthy of love and attention and will bring these assumptions to bear on all other relationships. On the other hand, an insecurely attached child may view the world as a dangerous place in which other people are to be treated with caution, and see themselves as ineffective and unworthy of love. Within the first 6 months of life, parental responsiveness is a fundamental factor impacting the quality of attachment. This is where mirroring responses are crucial. The onset of a smiling response at 4 weeks marks the beginning of the cycles of interaction between the caregivers and their baby. The baby’s smile evokes a mirroring smile in their parent; the more they smile back the more the baby responds, and so on. These are called ‘mirroring’ responses because it is thought that what the baby sees when their caregivers copy their expressions, is in fact, themselves… i.e., they are developing their sense of self. The physical holding, protection, nurturing and caring that is also felt by the infant further creates the sense of inner security. Between 6 months and 3 years old, the goal for the child is to keep close enough to their caregiver, to use them as a secure base for exploration (i.e., separation) when the environmental threat is at a minimum, and to exhibit separation protest or signalling danger when the need arises. The over-anxious parent may inhibit the child’s exploratory behaviour, making them feel stifled or smothered; conversely, the parent that may not have the capacity to be attuned to the child’s needs may inhibit exploration by failing to provide a secure base, leading to feelings of anxiety or abandonment. Attachment relationships continue to evolve throughout the lifespan. The child-parent relationship forms the primary attachment figures until adolescence, which is when peer relationships become the primary attachment figures, then romantic relationships in adulthood. If a child has developed an early insecure attachment and an internal working model/core belief that others can’t be trusted and they are unlovable, there is a tendency for later peer and romantic relationships to reinforce and strengthen this internal working model. For example, a teenager with this internal working model may act either by avoiding developing close relationships, being ‘clingy’ or controlling of others, which would elicit undesired responses from others that will reinforce their initial core belief. How can therapy reduce or eliminate excessive separation anxiety?A key element in psychological therapy, whether that is for children, adolescents or adults is for the therapist to become a ‘safe base’ that the patient can feel secure to ‘explore’, whether that is the exploration of the physical environment for young children (play) or their internal world (adolescents and adults). Many of the elements that foster a secure early attachment as outlined in Attachment Theory are typically utilised in therapy (i.e., mirroring, being highly attuned/sensitive to the patient’s needs, support, validation, unconditional positive regard) so the patient can first start to develop a secure sense of themselves, which only after this is achieved can extend to feeling secure with significant others. Of course, as parents tend to enact their own attachment style onto their children, parenting support and explicit teaching of responses that foster a secure attachment, especially for young children is also an essential component of therapy.
Social Media, Selfies and Self-Esteem: 4 questions to ask your teen and helpful messages to discuss14/11/2017
Shivaun Pereira, Educational and Developmental Psychologist  How can you support your teen’s development in the age of social media? Self-esteem development during adolescence is an important area of focus for psychology. Self-esteem refers to the judgements young people make about their worth as a person and is closely associated with mental well-being. The way that we are communicating with peers has changed dramatically over the past decade with the growth of social media platforms such as Facebook and Instagram. Although social media has made communication and keeping up with peers easier, it has brought about an added pressure to adolescent’s self-esteem development. It has never been easier to compare yourself to peers than it is right now. On social media, your life is on show and young people are able to create a beautiful ‘highlights reel’ which is often unrealistic and highly filtered. This in turn feeds comparison to unachievable standards and can leave you feeling not good enough. Here are some conversation starters to have with your adolescents as well as some helpful messages that we need to be sending about social media. Sit down with your adolescent and ask them: “What does it feel like when your post doesn’t get many likes?” Helpful messages to discuss:
Look at Instafamous celebrities’ profiles with your child and ask, “What do you think about this person’s profile? What does their life look like to you?” Helpful messages to discuss:
“How do you feel when you compare your number of ‘friends’ to other people’s number of ‘friends’?”
"What inspires you on your social media feeds?"
Helping your teens to think about their motivations behind posting up that hundredth sexy selfie will help them (and you) to think about healthier ways of getting validation and building self-esteem. It’s probably not going to drastically change their posting behaviour, but it might help them to see their online behaviour through a new lens. Through having this conversation, you might be able to come up with ideas about other ways to feel confident – such as learning about their strengths and building on them. This is how positive self-esteem is developed. It might even help you to reflect on whether your child has enough opportunities to experience success and develop their strengths. If not, think about how you can facilitate this by increasing their opportunities in the ‘offline’ world. Remember, social media is a big part of your teens life so understanding more about it will help you to show your interest in your child’s life bringing you closer together which is so important for your relationship. If you have concerns about negative impacts that social media is having on your child’s self-esteem and you are unsure how to tackle this, speak with a psychologist skilled in this area. If you are interested in learning more about supporting your child or student around these issues, let us know you're interested in our Social Media, Selfies and Self-Esteem parent/teacher group starting early 2018.
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