Instructions on best use of PsychStar.
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Before you Start.
Think about what you want out of your Psychology and practices. Are you already in therapy, have you a diagnosed mental disorder, have you long standing Psychological or Emotional dilemma, have you patterns of thinking and behaviour you want to change, are you hoping to help someone else (perhaps a family member or friend)?
Think about what you would be doing differently, or better, or enjoying more if your mental well-being was better? Would you be more social, better with relationships, more productive at school or work? Would you be able to dance at a party with less drugs? Would you parent in a way that works for your kids and be confident that your doing it well? Would you be more relaxed on your holidays, more often stress free - rather than stress full? Would you be eating well, less self-conscious about your body shape, able to not exercise everyday to feel “straight”? Would you be off your anti-depressants or other artificial means of feeling just fine? Would you be sleeping better?
Decide if your mental well-being is important to you right now. Maybe it would be better to start once you care more about your self, your body, mind and spirit? Or conversely when you care less about the unfair nature of life and what others do and think. Are you at all motivated to change your self?
Decide to book a session with a well credentialed Psychologist. Either an approved Clinical or Counselling Psychologist in Australia. Elsewhere, think at least 7 years university educated and trained, plus 3 years in a serious practice. Yes, that adds up to 10 years! Bad psychology will cause harm - so be choosy if you can.
Get Familiar with PsychStar.
The “landing page” is set to the My Therapy page because that is where you will spend most of your time.
However open the navigation and work your way through the various pages available. Get familiar with My Goals and My Tracking. Goals and measures are often (mostly) lacking in therapy but they really do help you appreciate your efforts and notice the real changes you make for yourself.Fill in My Profile and then read, listen and watch the Overview.
Get used to reading first, then listening, then watching. That 3 ways of taking stuff in will be useful to you at different times.
Fill in My Therapist.Notice the section “My Programs”.
These are self-contained step 'by step programs that are designed to be used at home on your own, but also with someone who cares. Sometimes we are just refreshing what we know, or we have “mild” problems that we can take care of ourselves, if we have some guidance. Perhaps you simply live a long way from any well credentialed Psychologist? In Australia, we call that the Bush :).Remember as a App, you can “cast” the Audio and Video to your big screen TV.
I recommend this approach. Somehow it makes it more real.
Set Goals and First Measures.
Set at least one Real-Life goal and one Psychological Goal.
Real Life goals are what you will be doing or experiencing differently.
Psychological Goals are your mental enablers to that better life.
For example a Real Life goal of mine is “Have more active friendships”.
The associated Psychological goal is “Becoming comfortable at initiating contact and friendship activities”.
When I was in my Major Depressive Episode, my Life Goal might have been, “Reconnect with my wife”.
My Psychological Goal(s) might have been, resolve my sadness, find peace, find a way to feel happy, stop drinking.”
Look… it doesn’t matter really…. just have a go, you can always finesse them later on.Score the 3 sets of measures.
The symptoms one is the K10 - a screening tool widely used to see if you should access Psychological supports.
The emotional state one is one that I’ve made to help you keep track of how your doing with your emotional content.
The Well-being one is one I’ve made to help you keep track of the key indicators of well-being.
Choose Which Content Suits You.
If you are feeling mostly sad and alone, ruminating about yourself and the world, then the Depression Content will be helpful.
If you are feeling mostly worried, over-thinking, panicky, out of control, then the Anxiety Content will be helpful.
If you are having poor sleep and lost your way with getting to sleep, then Sleep Content will be helpful.
If you are a parent of children, adolescents or young adults, then Parenting Content will be helpful.
If you know someone who is depressed, or suspect they are not finding life purposeful or useful, then Suicide Prevention Content will be useful.
If you are addicted to any substance (eg, Amphetamines, Alcohol, Caffeine, Nicotine etc), or behaviours (eg, Gambling, Porn), then you will find the Addiction Content useful.
If you want to maintain your mental health or overcome mild symptoms, then the CBT Program will be useful.
If you and your partner are having any of the common sex difficulties, then the Sexual Difficulties Program will be useful.
Start and Work Hard.
It is important to get started. Equally, you have to do the work on yourself, there is no substitute. Therapy might be fun and relaxing sometimes, but if that is all it is, then you are on the wrong App. You should feel your mind working or having experiences that you thought you might not be able to have.
I recommend that you spend at least an hour twice a week doing practices with purpose and curiosity.
Track your progress and watch how quickly you can change your mental well-being!
Work what Works.
When you find a practice that you can relate to and can see yourself learning / changing, do more not less of that practice.
You are like everyone else, but not the same as everyone else, so expect some things work for you, some for others.
Get Face to Face Therapy.
PsychStar can help point you in the right direction and help you practice Psychological practices at home, on the train or at work, - anywhere really. But if you are struggling, then therapy is always best done FACE TO FACE with a well credentialed psychologist.
Unfortunately, many of us live in places where that “good” psychologist in just not about. You might have to get assistance from others who dabble in Psychology, but don’t have the best credentials. This can still be okay if they don’t pretend to be doing Therapy. Maybe they will be doing some problem solving with you, or providing some much needed counsel. That is all good too right ?
Celebrate.
It is better that you celebrate your progress and achievements. Sharing your efforts, hard work and progress will provide Positive Reinforcement and help you!
Many of us grow up with the idea that Psychology should be a secret. Well that is simply rubbish! Be proud of what you try.PsychStar will let you share goal and milestone achievements via social media.
Give it a go, get your kudos for your efforts.