Motivation is the process that moves us toward goal orientated behaviour. When motivation is low, there can be all sorts of issues… loss of self-esteem, frustration, and just not getting sh*t done, to name a few!
 
Motivation can be extrinsic (external incentives) and intrinsic (personal, internal incentives eg: joy/curiosity, fear). Whichever form it takes, the loss of motivation, stuckness and peaking of motivation are all perfectly normal human experiences. This may not impact you too much as you go through life, however for some people, loss of motivation, or even feeling hyper focused on a goal can be really impairing.
 
There are loads of strategies to deal with this, but for the purpose of this blog post, I’m going to keep it simple. Here are a few steps to assist when motivation is feeling out of balance, or when you are feeling overwhelmed.
 

1. Start with self-compassion. Self-compassion is simply this: a) acknowledge things are hard right now b) do not judge yourself c) act with kindness d) accept your situation d) recognise you are not alone with this problem.
2. Don’t wait for motivation to magically appear (or reduce in the case of hyperfocus).
3. Break it down to something small (in the case of hyperfocus, this would look more like setting a limit/boundary). Here are some examples:
4. Put your perfectionism aside. Unrelenting standards will only interfere with getting back on track. They may exist and create noise in your mind, but do not let them be the decision makers!

 
Breaking it down…
 

• Exercise for 10 minutes instead of an hour
• Set a timer for ONE thing on your todo list and only do 15/20 minutes of that task
• Ask one question of your partner about something specific, instead of avoiding the whole difficult conversation
• Read 4 pages of your book instead of feeling bad that you haven’t read a whole chapter

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If you experience chronic low motivation, you may need to seek advice to assess whether this is mental health related, as issues such as depression, anxiety, and attention deficit can play a significant role in motivational dysregulation.
 
Be kind to you, Ange
 
Extra resource: The Pomodoro Timer

What is Trauma?
 
Trauma is an emotional response to a difficult event. Every person will have a different way of viewing events in their life, and every person will also have different responses to trauma. Trauma, however, indicates an event which someone finds very stressful. Some examples of trauma might include witnessing or being in an accident, being exposed to violence, or experiencing a natural disaster. Some people may even find the experience of lockdown during a Covid-19 pandemic traumatic. Trauma does not result in PTSD. There is a misconception that PTSD is very common, but the evidence actually supports that most people are resilient to traumatic events, when the right factors are in place. 

Not every stressful event will result in trauma.

Trauma can be broadly categorized in three ways: acute, chronic, and complex trauma.

• Acute trauma is where a one-off traumatic event occurs, such as a car accident.
• Chronic trauma is where a person is repeatedly exposed to a traumatic event, such as domestic violence.
• Complex trauma is where a person is exposed to multiple different traumatic events over time, such as a paramedic attending different incidents.

 
What are some signs of Trauma?
 
Because trauma is an emotional response, there will be a range of different experiences that people have to trauma. Emotions are also linked to our body, so people who experience trauma may also have physical experiences at the same time.
Some common emotional/psychological responses to trauma include:

• Feeling numb/shutting down
• Feeling overwhelmed
• Feeling emotional
• Feeling anxious and/or depressed
• Denial
• Feeling irritable
• Feeling hopeless
• Difficulty concentrating
• Difficulty with memory
• Withdrawing
• Feeling sad
• Feeling angry

 
Some common physical responses to trauma include:

• Racing heart
• Exhaustion
• Breathless ”on edge”
• Shakiness
• Sleep difficulties
• Feeling ‘on high alert’ (hyperarousal/hypervigilance)
• Headaches

 
What is a Flashback?
 
A flashback occurs, when re ‘re experience’ the traumatic event, even though it is no longer happening. Flashbacks may include:

• Experiencing sensations associated with the event, such as smells or sounds
• Feeling the same emotions that were experienced when the event happened
• Seeing images of what occurred
• Having physical responses, such as racing heart.

 
Because trauma can affect memory, sometimes during a traumatic event, memories do not process efficiently. The brain is also wired to protect us from future trauma, so flashbacks are often ‘triggered’ by something which reminds the brain of the past traumatic event.

Flashbacks can happen for a very short moment or can go on for a long period of time. Flashbacks are a way of reminding a person of what has happened by activating protective mechanisms. These mechanisms are a way of keeping a person safe, although they are involuntary, and can sometimes become disruptive and distressing.

What will my trauma be like?
 
Each person’s way of responding to trauma will be completely unique. The meaning a person makes of the event, combined with past traumatic experiences, physical wellbeing, and personality will all contribute to a person’s trauma response. Research suggests that all people have different pre-existing vulnerability to stress, so that means each person will respond differently. The most important things are that a person doesn’t negatively evaluate their responses, and that they notice changes in normal ways of feeling or behaving.
 
 
Why do we need to debrief traumatic events?
 
Research has established that providing immediate post-traumatic support assists in people to:

• Feel supported
• Identify opportunities to get additional clinical support if needed
• Experience social cohesion
• Identify and reduce negative/harmful responses (eg: alcohol abuse)
• Reduce levels of sick leave
• Improve workplace performance
• identify any opportunities for post traumatic growth

 
Ideally, a trauma should be debriefed between two and ten days after the event. 

References 
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition.
Campfield, K.M., & Hills, A.M. (2001). Effect of timing of critical incident stress debriefing (CISD) on posttraumatic stress symptoms. Journal of Traumatic Stress, 14(2). http://web.a.ebscohost.com.ezproxy.navitas.com/ehost/pdfviewer/pdfviewer?vid=1&sid=42ffdc55-b59c-46db-8289-9780c835be1d%40sdc-v-sessmgr03
Creamer, M. C., Varker, T., Bisson, J., Darte, K., Greenberg, N., Lau, W., et al. (2012). Guidelines for peer support in high-risk organisations: an international consensus study using the Delphi Method. Journal Trauma Stress 25(1), 134–141. DOI: 10.1002/jts.21685
Macdonald, B., Salomons, T.V., Meteyard, L., & Whalley, M.G. (2018). Prevalence of pain flashback in posttraumatic stress disorder arising from exposure to multiple traumas or childhood traumatization. Canadian Journal of Pain, 2(1), 45-56. DOI 10.1080/24740527.2018.1435994
Mitchell, J. T. (1983). When disaster strikes – the critical incident stress debriefing process. J. Emerg. Med. Serv. 8, 36–39.
Richins, M.T., Gaunlett, L., Noreen, T., Hesketh, I., Weston, D., Carter, H., & Amlot, R. (2020). Early post-trauma interventions in organizations: A scoping review. Frontiers in Psychology, 11(1), 1164-1078. DOI: 10.3389/fpsyg.2020.01176   
Scheeringa, M.S. (2020). Reexamination of diathesis stress and neurotoxic stress theories: A qualitative review of pre-trauma neurobiology in relation to posttraumatic stress symptoms. DOI: 10.1002/mpr.1864
Spencer, S.A., Nolan, J.P., Osborn, M. & Georgiou, A. (2019). The presence of psychological trauma symptoms in resuscitation providers and an exporation of debriefing practices. Resuscitation, 142, 175-181. DOI:10.1016/j.resuscitation.2019.06.280
Weiss, D.S., & Marmar, C.R. (1997). The Impact of Event Scale-Revised. In J.P. Wilson, & T.M. Keane (Eds.), Assessing Psychological Trauma and PTSD: A Practitioner’s Handbook (pp. 399-411). Guilford Press.
 

 This is a question I get asked a lot, so this is a super practical blog post to break down the difference between these two fields and to help you make a decision that is best for you. I’ve also added a pros and cons list: you should note, these are only reflective of my personal opinion.
 
What is a counsellor?
 
A counsellor is a person who helps to guide you through challenges you may be having in your life. Counselling is often based on ‘talk’ therapy – meaning you do a fair bit of talking, and as that happens, hopefully come to some new awareness about yourself or the problems you are facing. Counselling is designed to provide a safe and supportive environment.

Pros: tends to be very ‘person’ centred and reflect the unique and individual aspects of the client and their problems. Can be less expensive than psychology.

Cons: Is not currently supported by a Medicare rebate, does not always use evidence based practice, is not a strictly regulated as psychology.
 
What is a Psychologist?
 
The term “psychologist” is a protected discipline, meaning you must have a degree in psychology, at least 6 years training, and be registered by a professional body. Psychologists are specialists who are trained in human behaviour and treating mental health issues. Psychologists can assess, diagnose, and treat individuals with mental health issues.

Pros: lengthy training and strong accountability with governing bodies. Trained as scientists and utilise evidence based practice. Currently can receive a rebate for 10 sessions on a mental health care plan (see your local GP for this) for approximately $80.

Cons: Can sometimes feel more ‘clinical’ and less personalised. Some psychologists will focus on, for example, providing Cognitive Behavioural Therapy, to the exclusion of the personal issues the individual is facing. Can be expensive.
 
Summary:
 
Both counselling and psychology have a lot of to offer. What is most important is that you find the right PERSON to develop a relationship with. Regardless of orientation (what type of philosophy/clinical tools) a counsellor or psychologist uses, feeling connected and comfortable with that person is a high predictor of success (Clarkson, 1995). So, be aware that sometimes it takes a few visits to different people to discover what the best fit is for you.
 
https://psycnet.apa.org/record/1995-98195-000