At times all parents feel lost or without a clue about what our child might need from us. Imagine what it might feel like if you were able to make sense of what your child was really asking from you. The Circle of Security Parenting™ program is based on decades of research about how secure parent-child relationships can be supported and strengthened.

Learning Objectives of the Training:

• Understand your child’s emotional world by learning to read the emotional needs
• Support your child’s ability to successfully manage emotions
• Enhance the development of your child’s self-esteem
• Honour your innate wisdom and desire for your child to be secure

Here are some founding principles that underlie the Circle of Security models of intervention:

1. Attachment problems in infancy and early childhood increase the probability of psychopathology later on in life.
2. Secure attachment relationships with caregivers are a protective factor for infants and preschoolers, setting the foundation for social competence and promoting effective functioning of the emotion regulation and stress response systems.
3. The quality of the attachment relationship is amenable to change.
4. Learning, including therapeutic change, occurs from within a secure base relationship.
5. Lasting change in the attachment relationship comes from caregivers’ developing specific relationship capacities rather than learning techniques to manage behaviour.
6. All caregivers want what is best for their children.

Contact us to find out when our next group program will be running or for individual coaching on the COSP model.

One of the most common questions asked is how does a person obtain ‘Balance.’ While gaining balance and a healthy wellbeing can be one of the simplest tasks to achieve being out of balance is also one of the most common issues we all face.  Particularly, during stressful times. During these periods of high stress and anxiety if we stick to the basics we will be better equipped to handle the situation.

 

Simply put we are all emotional beings. As humans, we have a simple set of requirements. We need to eat, sleep and play.  We also need to feel a sense of connection which can be a challenge in this technology age.

 

But back to basics, humans have primal needs and primal instincts.  We are here to survive and to survive our bodies have some basic requirements.  Without the necessary needs, our bodies start to shut down, become easily fatigued, and often we find ourselves acting more emotional perhaps easily irritated and without understanding why we are feeling this way.

 

How often after a restless sleep you wake up in the morning feeling cranky this is where the phrase ‘Did you get out of bed the wrong side?’ originates. Or when you have missed lunch, and you are finding yourself irritable also known as ‘hungangry’ – the phenomenon of feeling angry for no reason then realising that you haven’t eaten all day or missed meals.

 

Regular undisturbed sleep and healthy eating choices help you to keep your body fuelled and energised.  There are national sleep recommendations on the minimum hours of sleep each person requires based on their age.  Monitoring your sleep patterns, your mood, and energy levels each day for at least a week or two will help you to determine the minimum amount of sleep your body needs.

 

Your minimum sleep requirements are variable based on your personal and external influences. Having an understanding of this will help you to develop a balanced, healthy sleep pattern. When you are sleep deprived your body is in a sleep deficit, you cannot catch up on this lost sleep, and you go into a negative. Which then creates a cycle of fatigue and over tired feelings which drain your body and mind. This lack of regular sleep impacts your ability to function, make clear choices and slows down your response time and reflexes. Operating machinery such as driving while fatigued is equally as dangerous as drink driving.

 

Developing a sleep schedule and sleep routine even over the weekends will ensure that your body is well rested and not fatigued.  Having a relaxing bedtime ritual will aide this process such as:

• a warm bath,
• a light snack,
• a warm non-caffeinated drink,
• a set time for bed each night,
• bedtime story,
• taking 3 to 10 calming deep breaths in through your nose and out through your mouth,
• writing down any pesky thoughts that are on your mind before going to bed.

 

Bedtime routines create a pattern for your body to be accustomed to which helps your body to unwind and automatically be ready to sleep at the set time each night and sleep through the evening. 

 

Keeping your room for ‘sleep only’ ensures that your body and mind knows once your head has hit the pillow, it is time for snoozing. Assess your room for sleep readiness:

•  make sure your bedroom is at the ideal temperature for you to have a comfortable sleep,
• there is no light coming through that will disturb you
• and no noises that need blocking out.

The bedroom needs to be free from electronic devices including Television, IPad, Mobile, Telephones, etc. the bedroom is for sleeping and relaxing. Most importantly make sure your mattress and pillows are comfortable. Otherwise, you may find yourself waking up with a stiff neck or back.

 

The body and brain need sleep to recover, develop, strengthen, repair and build new cells. During sleep, the body is at rest, the heart rates slow down, blood pressure dips and the body temperature drops. During sleep is the best time for the body to heal and repair. Healthy sleep patterns increase concentration and allow for clearer decision-making. Sleep deprivation impacts moods and can increase the risk of depression and anxiety.

 

Regular movement and exercise are vital to maintaining balance and wellbeing.  Many studies have proven regular exercise and play helps to boost your mood, decreasing the risk of stress and depression and lowering the risk for mental health distress.

 

Exercise can be fun, any activity where there is movement is highly beneficial. Such as kicking the football, walking the dog, going for a swim you don’t have to run a marathon. Preferably pick an activity you enjoy and if you have friends who will join in is even better as this will help you to be more motivated to exercise and also helps you to feel socially engaged with people.

 

When you participate in physical activity, your body produces: feel good happy, positive endorphins. So back to basics, as human beings, our body produces many chemicals that need to be released, and regular exercise helps in this process by giving your emotions a positive outlet.

 

However, these endorphins can have a reverse impact if they are stored up in our bodies through exposure to stress and no positive outlet they can come out in our emotions such as feeling angry, anxious or unable to function ‘Fight, Flight or Freeze.’

 

Regular daily exercise and movement have been proved to increase a positive mood, improve self-esteem, reduce anxiety and promote a positive self-image. Above all, after participating in in any activity that increases your heart rate in the evening, it will be easier to fall asleep.

 

The reality is at times we will feel out of balance whether it is pressure from home, school or work sometimes the stress builds up. Taking yourself back to basics ensuring you exercise daily, maintain a healthy sleep pattern and eat healthy throughout the day. Will help you through this stressful time as you are providing your body with the essential needs, enabling you to function less on emotion and more with a clearer head space.

e – counselling also know as e-therapy, telephone counselling and online counselling involve therapy sessions with your counsellor using modern technology such as Telephone, SMS, MSM, FaceTime and Skype Web Based Counselling to name a few.

 

Web and telephone counselling is readily available to all those who wish to use it. Online therapy overcomes barriers that may preclude others from seeking treatment. For example, individuals residing in rural or remote areas where there are no counselling services can benefit from the accessibility of online services. Those that are physically disabled or unable to leave their home can also easily access such services with little inconvenience. Individuals with visual and hearing impairments can also benefit from such services. Web counselling has also shown to be effective in encouraging children and teenagers to receive therapy as they seem to be more comfortable with using the internet.

 

People who are uncertain about counselling or who may be uncomfortable with traditional models of treatment may find online therapy more suitable.  Online Counselling is the preferred method of support accessed by those who are uncomfortable with talking face to face with someone about their problems or who are suffering from social phobias, agoraphobics or anxiety disorders

Using the telephone or online modes to speak with a counsellor is similar to what you could expect from an office visit and as efficient as traditional in-office consultations.

 

e-Counselling is suitable for you if you:

• are over 11 years of age
• if under 15 years of age have parental consent and support
• are not suicidal and in a crisis at the time of your call

In an emergency

If you are in immediate danger or concerned for your safety in any way:

• Call 000 and request an ambulance. Stay on the line, speak clearly, and be ready to answer the operator’s questions
• Visit your local hospital’s emergency department
• Call your local Public Emergency Mental Health Service

Each of these emergency services teams is specially trained to support people in crisis, including people feeling suicidal, and can keep you safe.

 

Booking an Appointment

The format for e-counselling and e-therapy is as follows:

• Go straight to our booking page and select the most convenient date and time that suits you or contact our reception team 1800 744 568
• Your Counsellor will ring you back on the contact details you provide at the time you have chosen
• For Zoom, Sessions make sure you have downloaded the app onto your computer, Tablet or mobile device
• If you are using an iPhone or Apple device face time counselling is also available
• Upfront payment is required when confirming your booking. 
• At the agreed time your counsellor will be ready for your call. This time will be exclusively yours.
• Towards the end of your counselling session, you will be able to arrange further telephone counselling sessions with the same counsellor via our booking page.
• Counselling is confidential and always handled by qualified registered Counselling Practitioners.

Transitional Support offers various supports and appointment types, including Face to Face Counselling, Individual, Couples and Family Counselling, Telephone Support, Information Sessions, Workshops and Professional Development.

Our aim is to support you and involve you in your healthcare and provide you with the tools and knowledge to maintain your health.  Go straight to our booking page and select the most convenient date and time that suits you or contact our reception team at 1800 744 568

 

We also offer regular parent and school personnel information sessions, bookings can be made Here or by contacting us at 1800 744 568.

 

The format for e-counselling and e-supervision is as follows:

• Go straight to our booking page and select the most convenient date and time that suits you or contact our reception team 1800 744 568
• Your Counsellor / Supervisor will ring you back on the contact details you provide at the time you have chosen
• For Zoom, Sessions make sure you have downloaded the app onto your computer, Tablet or mobile device
• If you are using an iPhone or Apple device face time counselling  and supervision are also available
• Upfront payment is required when confirming your booking. 
• At the agreed time your practitioner will be ready for your call. This time will be exclusively yours.
• Towards the end of your session, you will be able to arrange further appointments with the same practitioner via our booking page.
• Appointments are confidential and always handled by qualified registered Counselling Practitioners and Professional Supervisors.

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Click here to book an appointment or Call 1800 744 568

The most effective treatment for reducing the risk of stress-related disorders is by implementing and facilitating self-awareness, self-care and self-management education into existing organisational structures. The benefits of a workplace program and ongoing professional development into self-awareness and management increases early identification, promotes active self-care and decreases absenteeism amongst staff and increases staff retention.

Mother Teresa was a staunch supporter of providing self-care as part of organisational frameworks. Mother Teresa included in her plan to her superiors: for the avoidance and reduction of compassion fatigue and burnout prevention ‘that a mandatory year off for each of her nun’s every four or five years’ was required to allow them to heal from the effects of their caregiving work.

While sabbaticals or a hiatus may not be practical in all workplace environments, employee assistance programs, and wellbeing and in-service training programs can help deliver many solid supports and skills available for individuals and employers which assist in preventing and treating compassion fatigue and burnout.

Transitional Support links in with organisational frameworks to identify and implement ongoing workplace ‘Wellbeing Programs’. These Programs are tailored to the unique needs of the company, and practical coping strategies are identified to enhance  the personal skills of each employee so that they will be able to quickly  integrate their learnt skills into their daily routines. Increasing workplace emotional intelligence (EQ) enhances employees’ self-awareness and their ability to manage their emotions by taking responsibility for their behaviour and reactions to situations. The reward is improvement with workplace relationships and work satisfaction.

Wellbeing and workplace EQ programs help employees to feel supported within the organisation especially in high risk, high demand professions.  Employer supported Wellbeing Programs increases morale, productivity and job satisfaction, while decreasing negative responses and emotions and blame of others and avoidance of change. Emotions are contagious after all, and workplace EQ and wellbeing programs create a workplace atmosphere that leaves staff feeling supported and more optimistic towards their employer and employment—developing a collegial, supportive team environment amongst colleagues.

The four emotional intelligence (EQ) skills fall under two primary competencies personal competence (how we manage ourselves) and social competence (how we handle relationships).

Self-Awareness the ability to recognise and understand your mood, emotions and drives, as well as their effect on others. Development of this skill is through paying attention to how others influence your emotional state. These observations improve your self-awareness of your emotional state and how your behaviour impacts others. Looking inward and focusing on ‘Who I am’ promotes self-confidence particularly when dealing with difficult people or situations.

Self-Management is the ability to control or redirect disruptive impulses and moods, the propensity to suspend judgement – to think before acting. Regulation of your emotions and responses to situations improves relationships. Self-management skills allow you to express your ideas and handle conflict constructively and openly; improves your ability to get along with others.

Social Awareness is the capacity to understand the emotional makeup of other people, treating people according to their emotional reactions and expressing empathy towards others, utilising sensitivity to other’s feelings and showing sincere concern, understanding and empathy cultivate positive relationships.

Relationship Management is proficiency in managing relationships and building networks and an ability to find common ground and build rapport. Getting along well with others is imperative in all aspects of our lives. Truly understanding the needs of others, without jeopardising your needs, assists in maintaining relationships within your personal and professional life. Social skills and relationship building improves your ability to collaborate effectively with groups and teams.

Developing Your EQ Skills

The good news is, unlike IQ you can improve your EQ. In fact, people with the highest levels of intelligence (IQ) outperform those with average IQs put high EQ just 20% of the time, while people with average IQs and high EQ outperform those with high IQs 70% of the time. Improving your EQ will enhance success in many aspects of your life.

The only way to understand your emotions and which EQ skills need developing is by spending time thinking about them and reflecting on them. Keeping a journal on your feelings, your responses to situations and your triggers help you to understand yourself better. Self-reflection is the first step to improving your EQ skills. Start with a quick self-assessment using the chart below tick of the skills you feel you have and identify the areas you feel need improvement:

Development of your Emotional Intelligence (EQ) is one of the many characteristics Transitional Support assesses to help you to create a shift in your life. Transitional Support practitioners help you to identify the social skills that need developing and supports you to develop your EQ and learn how to implement these skills into your daily life.

Emotional intelligence (EQ) is taking the ‘time to think’ before reacting. A very critical skill to have in this modern day and age where often we are time poor. Generally, due to our time being in constant demand with numerous emails, telephone calls and meetings requiring immediate attention. Using your self-awareness skills to notice your feelings and identify your needs, helps you to decide if your needs are being met.

Tapping into your self-management skills allows you to act accordingly and express your feelings and needs in a positive way with yourself and others.

Emotional intelligence (EQ) is a pathway to cultivating personal relationships with people. Fostering your relationships and social awareness skills help you better appreciate the needs and feelings of those around you, which, in turn, cultivates rewarding interactions and connections with others. Creating a network of like-minded and supportive people further strengthens your ability to cope and manage challenging situations both personal and professional. A network of like-minded people can also improve your motivation and focus. Which, helps to keep you on track and focused on completing your tasks and goals in a healthier way.

Emotional Intelligence (EQ) Reduces Risk

Developing your emotional intelligence can reduce your risk of Burnout and Compassion Fatigue. Increasing your self-awareness and learning how to self-manage your emotions and reactions by checking in with yourself, your feelings, your responses to situations and your wellbeing is the pathway to developing your emotional intelligence (EQ).

Ongoing development of your EQ improves your personal and social competence, increases your social awareness and self-awareness while enhancing your ability to self-manage your emotions and responses. EQ growth not only reduces the risk of burnout and compassion fatigue but also increases your resilience, strength and ability to bounce back during adverse times—reducing your susceptibility to major stress disorders including chronic fatigue, depression, compassion fatigue and burnout.

Compassion fatigue has similar symptoms to burnout. Compassion fatigue is a preoccupation with absorbing trauma and emotional stresses of others, and this creates a secondary traumatic stress in the helper. Compassion fatigue can be defined as the emotional residue of exposure of working with those suffering from the consequences of traumatic events. The prolonged exposure from listening to clients’ traumatic stories makes you susceptible to compassion fatigue and is not always easily identifiable.

Burnout is about being ‘worn out’ and can affect any profession. The impacts of burnout emerge gradually over time and are easily identified to direct links and stressors within the working and personal life. Things that inspire passion, drive and enthusiasm are stripped away as tedious, unpleasant thoughts take over.

The differentiating factor between the two types of stresses: burnout emerged over time and compassion fatigue if identified and managed early has a faster recovery time. Unhelpful and unhealthy coping strategies can be triggers for burnout some of these include:

• Work longer hours
• Don’t delegate
• Don’t take breaks
• Don’t say no
• Bottle up feelings
• Procrastinate and avoid
• Be a perfectionist
• Take work home
• Take on social justice issues
• Take on issues
• Don’t talk about it
• Squeeze out hobbies

Secondary trauma is the emotional and psychological effects experienced through indirect exposure to the details of the traumatic experiences of others. Similarly, vicarious trauma is the cumulative transformative effect upon the professional who is working with survivors of traumatic life events.

Download ProQOL – self assessment for burnout and compassion fatigue

WHY?

High achievers including professionals, workaholics, students, athletes often set mammoth tasks to achieve their goals. High achievers are generally task oriented and on a quest to succeed to be their best. They strive to complete many tasks throughout the day, where most people would be unsure of how to start or finish this long daily list of to do’s. They often spread themselves thin while trying to multitask. They can be very hard on themselves endlessly pushing and driving themselves to succeed.

Burnout is a term often not discussed in public, usually due to fear that those judging the race or outcome, may disqualify them from the event. Burnout is a dirty word to the high achiever, who may be unwilling to admit or be unable to understand the impact of burnout or identify if they are at risk of burnout.

What is Burnout?

Burnout is a term used when your body, mind and soul slows down, and is often caused by overworking and high levels of prolonged stress. People suffering from burnout may experience physical or mental collapse and fatigue. Common signs and symptoms of burnout include:

• you no longer have the energy to complete tasks
• you feel run down and drained of physical or emotional energy
• you hear yourself saying ‘I don’t have the time’
• you lose interest in your goals
• you feel frequently tired and fatigued
• you feel overwhelmed
• your stress levels have increased
• you are easily irritated by small problems
• you isolate yourself from your friends and family
• you feel that you have no one to talk to
• you feel under an immense about of pressure to succeed
• you no longer believe you can juggle all the demands expected of you
• you feel that you are achieving less than you should be
• you find it hard to unwind and having difficulty sleeping
• you work or train long hours
• you take work home

If you can relate to the above situations and symptoms or you have experienced many of them frequently, you may be experiencing burnout. Burnout can increase your risk of serious physical and mental illness and increase the risk of disengagement from your workplace and family. This can be particularly so if you are feeling unsupported by your employer, manager, trainer or family.

Who is Impacted by Burnout?

Burnout can impact anyone and it is very common, affecting around 27% of the Australia population. Burnout is a global issue and its incidence is high in all countries. In fact, burnout statistics are optimistic as many people feel ashamed to seek support in this area. The incidence of burnout is particularly high in students, athletes, teachers, counsellors, mental health workers, health workers, emergency and correctional officers, shift workers, and many other professions. People in helping professions tend to be at greater risk of burnout, and this can lead to compassion fatigue or vice versa.