Now, I’d like to say that this is me practising what I preach and using cues to help me perform.  Sadly, it’s not.  Living so close to some of London’s beautiful parklands, this is what I find myself having to say to fellow humans with whom we runners have to share our footpaths.  My message of “eyes up” is delivered to people of all shapes and sizes – walkers, runners, people pushing prams, walking dogs, hanging out with family, friends and loved ones.

The obsession with phones seems to permeate into every corner of society.  Just like smoking, mobile phone obsession is an addiction that is difficult to kick.  The journey to digital wellness starts with an admission that you have a problem and that you are willing to work on it.

I read this quote on the tube in London during my commute in early 2019 (!):

Social media has colonized what was once a sacred space occupied by emptiness; the space reserved for thought and creativity. – Mahershaia Ali

On the contrary, there is almost an equal and opposite interest in clearing our minds… The self-help industry is going nuts with gurus who have all the secrets to this process!  The popularity of ‘mindfulness’ is because we’re obsessed with filling our minds at all times.  We are losing the ability to be still.  Any time we’re not being entertained we’re labelling it ‘boredom’.

Psychologists working with elite athletes know that the ability to relax and to concentrate is imperative and part of the multitude of ingredients for successful performance (which in many sports requires thought & creativity).  Frequent questions are posed to us – “Why can’t athlete X seem to pay attention?” or “Why does athlete Y seem so unsettled?”  Frustratingly, athletes can be passive participants in this process of learning to relax/focus/quieten their mind… “What app can help me to relax/focus/quieten my mind?”

Don’t get me wrong some of the apps are amazing – I’ve mentioned several in previous articles.  However, we also need to be able to transfer the use of these to the performance arena, which is always phone-less.  If you believe in the simulation and the creation of habits, then finding time without your phone is also a fundamental step in this process.

We need to understand that the ability to relax, to be bored, to concentrate are skills.  If we keep avoiding them by filling every single moment with doing something (many times with our ever so handy phone) then we lose the gaps, the pauses, the moments of nothingness that helps our mind rest.

Here are some simple day-to-day activities to consider in relation to phone use to embrace the task you’re doing at the time:

• Buy an alarm clock.  Place your phone on charge in the living room overnight. Commit to a pre-sleep routine that sets you up for one of the most effective recovery modes we know.
• Wake up in the morning and do your own morning routine (e.g., exercise, breakfast, shower – in whatever order) without looking at your phone.
• Walk through a park without looking at your phone.  Take this chance to notice the green space you are passing through and breathe in the fresh air.
• Drive somewhere from door to door without looking at your phone (vs checking it at each traffic light!).  Put on some tunes and pay attention to the road in front of you!
• Stand at the pedestrian crossing of traffic lights without looking at your phone.  Embrace doing nothing while waiting.
• Watch a movie at home with your phone in another room.  One.  Thing.  At.  A.  Time.
• Spend an entire night out with friends/family with your phone either at home or out of sight (vs on the table the right way up!).

None of these suggestions will be new nor do they seem particularly ‘high performing’ however what they do highlight is that it’s often our day-to-day habits that add up to high performing behaviours that withstand and triumph in pressurised elite sporting environments.

There is clearly a bit of tongue in cheek in my writing as while I thoroughly enjoy teaching strategies to relax/focus/quieten minds, I am an advocate of some wise advice about being what we repeatedly do as well as embracing being in the outdoors taking in the surrounds and being present with the people and/or animals with whom we’re sharing the experience.

Andrea Furst PhD | Sport & Exercise Psychologist CPsychol HCPC Registered
Get in contact with Andrea – andrea@mentalnotespsych.com.  Andrea is based in London and provides both face-to-face and virtual sport psychology services to athletes worldwide.

The post “Eyes Up!” appeared first on Mental Notes.

We are often told from a mental skill training perspective, “train your mind like any other muscle”.  Therefore, the question is, should we be stretching our mental muscle and having greater flexibility ‘up top’? My answer to this question is, absolutely! We can adopt a similar approach to that applied to our physical flexibility.

As humans, we are presented with a wide range of experiences in life.  From finding love, to losing people we care about.  From the joy of winning, to the heartbreak of losing.  From feeling confident before a performance to feeling nervous or anxious about performing in an unknown environment.  Like the muscles in our body, we need to have the flexibility ‘up top’ to be able to manage all kinds of common and normal human experiences.

Those that have read my blogs before, or have worked with me, know I tend to preach that we need to be able to perform no matter what’s going on internally.  We need to have the flexibility to be able to manage all kinds of crazy, hurtful, and uncomfortable internal experiences to be able to consistently perform at our best.  Just like we need our hamstring to withstand a great deal of different physical situations.  We need to show a willingness to experience all types of internal and external situations.

Flexing our psychological muscle is not just about the willingness to experience all types of thoughts, feelings, and emotions.  That is just one part.  The key is how we respond.  If we are flexible enough to have all types of internal experiences, we then have the freedom to commit to key actions that help us do what matters at that moment. If we are not willing, our internal experiences take over and control us.  They dictate our next move.  Whereas, from a place of willingness, we can then commit to improving the situation or performing actions that help us perform at our best.  Having the flexibility to experience all types of thoughts, feelings, and emotions enables the ability to commit to doing what matters to perform at our best.

For example, at times during a game, event, or a meet, you might need to adapt your plan.  You need to be willing to experience the discomfort of knowing your plan is not working, and commit to adapting that plan in the moment.

Flexibility = Willingness + Commitment

With our hamstring, if we have the flexibility within the muscle, we are free to move, run, jump, to the best of our ability.  If we have mental flexibility, we are free to perform at our best, consistently, no matter what is thrown our way.

As humans, we are so amazingly adaptable. Start to flex. You’ll be surprised at the outcome.

Kai Morris | Psychologist BSocSc Psych Hons MPsych (Sport & Exercise)
Get in contact with Kai – kai@mentalnotespsych.com.  Kai is based in Queensland and provides face-to-face consults at Queensland Sports Medicine Centre and Allsports Physiotherapy as well as virtual sport and performance psychology services to athletes nationwide.

The post Stretch your mind like your hamstring: Flexibility is key to doing what matters to perform at our best appeared first on Mental Notes.

1  Treat your mind like a muscle

Meaning: You can optimise the way your mind functions through learning about yourself and your mental approach. To make changes to the muscles in your body, you have to make time to activate, strengthen, stretch, and recover them. This applies to your mind; you have to make time to work at the changes and improvements you desire. We will encourage you to dedicate time for changing your mindset.

2  Be aware of your thoughts, feelings, and behaviours

Meaning: Pay attention to what you think, the words or images you use, when you think these words or images, and then how these thoughts influence and interact with how you feel and behave. We will encourage you to embrace awareness as the stimulus for change.

3  Take responsibility for your thoughts, feelings, and behaviours

Meaning: You are in charge of the type of thoughts you have and as a result if you are happy with them, keep them, and if you are unhappy with them, then work at changing or ignoring them! We will encourage you to be the master of your mind.

4  Shake up your extremely clever, but inherently lazy brain

Meaning: Human brains like patterns and trends so they can take the most common path – the one of least resistance, the one that requires the least amount of energy. So to make change you will have to force your brain to work hard, use more energy than it wants to, so that you influence changes in your typical patterns. We will encourage you to make the effort to make positive changes in your life.

5  Aim for one step at a time

Meaning: Slow your thoughts down by focusing on one task at a time and being engaged with that one task. Multi-tasking is pretty much a farce and results in a very busy, exhausted brain. We will encourage you to adopt a simpler form of thought management to gain energy!

6  Engage in tall, open, and strong body language

Meaning:  The way you move and behave sends messages back to your brain, which influences your internal emotions, in addition to influencing your presence with others. We will encourage you to experience the benefits of poses that generate internal and external positive power.

7  To relax your mind through optimal breathing techniques

Meaning: The link between your psychology and physiology is an imperative key to being able to relax. Engaging in exercises that help you to become an efficient breather will help you to relax your mind. We will encourage you to learn, practice, and integrate breath work into your day-to-day life.

8  Set goals to direct, motivate, and activate

Meaning: Having purpose and focus initiates action. Taking action is one of the most important elements to achieving the changes you want in your mental approach. We will encourage you to set your intentions and become a ‘doer’.

9  Look on the bright side of life

Meaning: Optimists are happier and healthier and more successful… So, it’s worth training your mind to view life in a positive light. We will encourage you to embrace that you choose your thoughts, so you can choose to always look on the bright side of life!

10  Bounce back from mistakes, failures, mishaps, and undesirable experiences

Meaning: The best way to respond to and deal with mistakes is to learn, dust yourself off, and have another go. We will encourage you to become resilient in the face of adversity.

Download a printable copy of this post here.

Andrea Furst PhD | Sport & Exercise Psychologist CPsychol HCPC Registered
Get in contact with Andrea – andrea@mentalnotespsych.com.  Andrea is based in London and provides both face-to-face and virtual sport psychology services to athletes worldwide.

The post Take Charge of Your Mind appeared first on Mental Notes.

It’s Mental Health Awareness Week. In 2020 it takes place from 18-24 May. The theme is kindness. So, I am going to be kind to myself with my ‘last minute-ness’ (it’s 20:15 BST on 24 May as I post this).

I remember reading a post by an elite female athlete in 2019 about International Women’s Day which argued that – despite celebrating these days, we look forward to a time when there’s no need for a day, or in this case a week, it’s part of our everyday lives. That’s kind of how I feel about this week.

February 2020 marked twenty years since I was in the final stages to become qualified as a psychologist.

Ever since the choice was made to do my fourth year in psychology rather than exercise physiology, I’ve banged the proverbial drum in an attempt to make psychology matter. Whilst each psychologist will have different therapeutic approaches, styles and personalities – the basic premise that we all share is that we believe that our brain and its amazing attributes and characteristics are worth looking after for the desired goal of a healthy human at a bare minimum, right through to a focused high achiever. Hence, why I’ve referenced the term ‘healthy high achievers’ in my work with humans who want to squeeze the living bejesus out of their chosen pursuits.

My twenty-year journey of making psychology matter has involved working hard to show that a psychologist has a necessary and valued place in any elite sport set up.

Weeks like these are positive in so many ways, none more important than the simple fact that society is becoming more aware and interested in the health of our human brain. What’s even more exciting is that there are massive overlaps in what makes us physically healthy and what makes us mentally healthy.

Breathing. Eating. Exercising. Socialising. Talking. Listening. Goal setting. Writing. Reflecting. Learning. Improving. Resting. Relaxing. Sleeping.  To name a few…

Don’t get me wrong, we need discipline-specific research and expertise. We also need to work together, as last time I looked we don’t have an air gap between our head and the rest of our body. Hence why I’ve tried to stay away from buzz words or too much psychobabble, as it can do my head in so I can only imagine what it does to those outside of our profession.

Go out, experiment with what works for you and commit to it. The parallels between physical health and mental health are appropriate as there are similar challenges – some people will nail it, and others will be in a continual state of experimentation with good intent and others will never settle on the things that work for them.

My first ‘clients’ were in 2000 and my reflections 20 years on are that what makes psychology matter is that people want to be understood. Humans benefit from being understood. Whatever your belief, like/dislike, opinion is of psychology and the psychologists you’ve worked with; it’s highly likely they were trying to help you understand yourself, to understand others and to understand how to live/work/play and ultimately thrive together. More often than not, we (psychologists) succeed. Sometimes we fail. But, like most people, we are always trying to do our best.

Let’s promote mental health like physical health and then maybe we can look towards a day where we all take responsibility for our health – physical and mental; a holistic approach. I often find myself saying that the past doesn’t have to define the future; it will influence it, always, but it doesn’t need to ‘direct play’ in our present lives. Our present and future are our stories to write, and I sure hope that the continuation of value (with gusto!) in our mental health is part of our future stories of being healthy humans.

Andrea Furst PhD | Sport & Exercise Psychologist CPsychol HCPC Registered
Get in contact with Andrea – andrea@mentalnotespsych.com.  Andrea is based in London and provides both face-to-face and virtual sport psychology services to athletes worldwide.

The post Mental Health Awareness Week 2020 appeared first on Mental Notes.

Mental Health Care Plans – COVID-19 Items

The government has released new Medicare items to accommodate the COVID-19 situation to allow people to continue to seek help while adhering to government sanctions. Previously, only people in rural areas could access a Medicare rebate for Telehealth sessions with a Psychologist. If you are eligible for a Mental Health Care Plan, you can access Medicare rebated sessions with us, as normal.

All of our team at Mental Notes want to do our bit to help the community throughout this difficult time. We do not normally offer bulk-billed appointments, but to do our part we are open to bulk-billing anyone whose performance, either in sport, work, or life has been impacted as a result of COVID-19. Please make contact with us today to organise your Telehealth appointment!

To gain access, you will need a valid Mental Health Care Plan (MHCP) from your treating Doctor so we can claim your Medicare rebate. You will also need to have a valid Mental Health diagnosis assessed by your GP to access a MHCP.

Paying privately

There are no additional fees when utilising Telehealth consults for private paying clients. It is business as usual! The only difference is that we are not in the same room.

Private Health

Thanks to ongoing conversations our governing body has had with health funds, most private health funds are now comfortable providing cover for Telehealth sessions. Like with most situations, you will need to confirm with your individual provider that they are willing to cover Telehealth consults and that your coverage includes Psychology.

Insurance agencies

Most insurance agencies, such as WorkCover QLD or CTP insurers, are open to funding Telehealth consultations. It will need to be confirmed with your provider before the first session to make sure they are willing to cover the consultation.

If you have any further questions on fees and options for accessing Telehealth consultations, please do not hesitate to get in contact with us! We are happy to assist in any way to ensure we are able to continue, or start, our work together.

Now that you know your options, why not make time in our diaries to catch up and continue, or start, our work together.

The post Options to see us under Telehealth appeared first on Mental Notes.

Steve is one of the UK’s leading figures in sport and one of the world’s leading performance scientists.

Listen here.

Description from the podcast:

In this episode I talk to Dr Andrea Furst, performance psychologist at Mental Notes. Andrea has had a highly successful career supporting some of the highest performing teams to the highest performances. She has worked in Australia, where she originates from, Singapore and now based in the UK. She has supported the Australian kayak team, Singapore sailing, GB Hockey and is widely sought after in professional sports and supporting business leaders. Andrea brings a really grounded, pragmatic approach to her practice. She is thoughtful and intuitive, but shrewd and no nonsense. In this conversation we discuss some of the emotions and challenges everyday people and athletes will be experiencing during this lockdown period, what methods and ways of thinking can help people cope and thrive. What I really enjoyed about this conversation was not only hearing about the mental models and ideas that help people cope with change, but I was compelled by her approach of putting the human needs first on the path toward self-discovery. So let’s jump straight into the conversation.

The post Supporting Champions Podcast: Andrea Furst on Change and Uncertainty appeared first on Mental Notes.

The post Healthy Physical Distancing appeared first on Mental Notes.

Phone

The trusty mobile phone! Where would we be without them? We are available for phone consultations with you. The benefits are that it is easy to set up and most people have access to a stable phone and/or Wi-Fi connection. This can be via your regular phone network or via WhatsApp audio.

FaceTime

What a digital age we live in! If you own an Apple iPhone, we can also use the FaceTime feature to video call each other.  You will need a stable internet connection to be able to access us via FaceTime.

Google Hangouts

We’re fans of Google and use its platform for a number of functions. Google Hangouts means we can send you details to either dial into a call or you can receive a link to join a video call.

Skype

Skype is an online video conferencing app that can easily be set up to ensure we can work continue to work together! Unlike phone calls, with Skype you will need a stable internet connection. Once you have downloaded the app on your smart phone or computer, you will need to create an account. Skype or Zoom (below) are our preferred way of working with you when we cannot catch up face-to-face because we get to see you!

Zoom

Like Skype, Zoom is an online video conferencing app. However, unlike Skype you will not need to create an account.  All you will need to do is download the app on your computer or smart phone.

Benefits of using virtual conversations

• Accessible
  We can continue our work together no matter where you are or what is happening.
• Convenient
  You can access our services from the comfort of your home, hotel, etc.
• Safe!
  No risk to you or us in terms of catching any illness or disease (which is helpful during a world-wide pandemic).

As you can see there are multiple options for us to have virtual conversations with you. It’s the way we’ve been able to keep connected with our clients for many years to-date. Moreover, it is even more important for us to keep working on our mind’s performance in such challenging times.

Let’s get time in our diaries for us to check-in with you, to hear how you’re coping with the current world situation and to discuss your psychological skills training; we’re sure there’s something we can offer to keep your mind healthy and performing.

The post Virtual Conversations at Mental Notes appeared first on Mental Notes.

All of us will eventually deal with the effects of COVID-19 in some form, whether that be the illness itself or the disruption it has caused on society. When we are faced with this kind of event, it is natural to experience fear and anxiety. They are normal responses to abnormal events, and we can get lost in worrying about many different factors. Getting lost in these worries are typically not helpful, and cause even more unwanted distress as they are often outside of our control.

The single most useful thing you can do is focus on what is inside your control. What is typically within our control is how we behave and what we do. What do you need to do to manage yourself? What is important for you right here and right now?

Try and maintain a daily routine despite changes that may have occurred. It is important that we maintain some structure in our lives. Having a daily routine helps us focus on what is inside of our control, despite the uncertainty that may be happening around us. Take control of what we can, rather than getting caught up in what we can’t.

2. Engage in meaningful activities despite being at home

Although it can be hard with the uncertainty of what is going on, continuing to maintain engagement in meaningful activities is key. If you are in isolation, read that book you have wanted to catch up on, explore what matters to you, stay up to date with an exercise regime, play a board game with the friends or family, or cook your favourite meals (if the ingredients are available!). Problem solve ways you can still stay engaged, albeit in a different way.

3. Physical distancing rather than social distancing/isolation

Remember that the guidelines are about keeping physical distance, not social distance. We live in a
time where we have access to everyone no matter where they are. FaceTime your friends and family,
send messages to each other, and chat regularly. Stay connected and lean on your support networks.

4. Seek professional support

As discussed above, the nature of COVID-19 can cause a great deal of anxiety, stress, and panic for people, which is a normal response to something like this. Psychological services are typically equipped to see people over online platforms such as Skype or Zoom.

At Mental Notes we have been using these services for a number of years to work with our remote clients and those that live or are travelling interstate or overseas. We are more than happy to work with you throughout this difficult time. If you would like to make an appointment, you can contact us.

The post Key tips for responding to COVID-19 appeared first on Mental Notes.

I was drawn to the book as a resource for people I work with and yet so many of the pages resonated with me personally. I spend my days helping people discover what works for them; it’s only fitting that given I am also a human being trying to be better that the ‘shrink’ shares a little of what works for her.

Let’s first take a look at the origin of the word ‘therapy’. Mid 19th century: from modern Latin therapia, from Greek therapeia ‘healing’, from therapeuein ‘minister to, treat medically’.

In the 21^st century, I think the word ‘therapy’ could be interchanged with terms and phrases like ‘giving back to yourself’, ‘self-care’, ‘psychological recovery’, ‘disengaging’, ‘headspace’, or ‘time for you’.

Whatever the century, finding things that work for you to maintain optimal mental health is part of the game we’re in as psychologists.

I first started as a psychologist in private practice working within sports medicine clinics. People, mostly those who were business advisors, suggested I change my title to mental skills coach or mental skills trainer or performance coach or simply coach. This was because working with a psychologist was not appealing. Dan Carter, one of legends of New Zealand’s All Blacks said as much:

“When I started my career, if you said you were going to see a psychologist, everyone would ask if you were all right. Now they say that if you don’t.”

I have, and those that have been part of Mental Notes and the entire industry for the last 15-20 years, know it’s been a slog but one that’s worthwhile as we are now seeing and hearing that mental health matters for performance on and off the field of play. We don’t just want mental performance or mental health we want both.

People also wanted me to focus on ‘peak performance’ not issues or ‘problems’ like depression or anxiety, but that’s not human – elite athletes experience both – as they are human.

It pleases me no end to take part in mental health workshops in an elite sporting environment – everyone has their ups and downs and if we can get a better understanding of what contributes to individual optimal mental health we’ll all be in a stronger position to live life fully.

Here’s what the World Health Organisation (WHO) has to say about strengthening our response to mental health:

Mental health is an integral and essential component of health. The WHO constitution states: “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” An important implication of this definition is that mental health is more than just the absence of mental disorders or disabilities.

Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.

Mental health is fundamental to our collective and individual ability as humans to think, emote, interact with each other, earn a living and enjoy life. On this basis, the promotion, protection and restoration of mental health can be regarded as a vital concern of individuals, communities and societies throughout the world.

The second paragraph of above is the particularly relevant. We are in a much better place, not just to excite and inspire future generations, but to experience life and all it has to offer.

Whilst this article started as a book review it headed more towards a self-reflection piece. Yes, my role is to teach strategies to people however I also enjoy trying strategies myself. And so after a few pages of Running is my therapy I concluded that I not only run as it’s one of the only physically active things I can do consistently while I travel for work (with some level of consistency). It is also my therapy. Exercise is definitely a factor in my mental health.

I joke that long runs are the time when I go through what I want to say, what I should say and then conclude with what I will say. It’s also my time to be creative, to escape, to free associate and to problem solve. It really is my time to give back to myself via keeping fit, providing some thinking time, and focusing on me vs me (i.e., how I improve myself).

There are so many benefits of running. The most obvious is improvements in cardiovascular fitness, but it is well documented that it’s helpful for some people’s mental health. Increasingly, I find myself encouraging elite athletes to find time in their weeks for cardiovascular activities for their mind (as long as the Strength & Conditioning Coach agrees with the load).

There is enough evidence to demonstrate that exercise is integral to mental health. If running is your thing great. If not, find other physical activities that force you to move. Not just for your body’s benefit, but your mind’s health too.

In aiming to ‘make psychology matter’ I recommend the book as a resource as well as highlight the fact that even those who are helping others need to look after their mental health.

Enough said, I’m off for a run…

Andrea Furst PhD | Sport & Exercise Psychologist CPsychol HCPC Registered
Get in contact with Andrea – andrea@mentalnotespsych.com.  Andrea is based in London and provides both face-to-face and virtual sport psychology services to athletes worldwide.

The post Running Is My Therapy appeared first on Mental Notes.