Need to see a psychologist? How to find one that’s right for you
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
After weeks (or months) of putting it off, you book a longer appointment with your GP to talk about your mental health. You explain that you’ve been feeling low, anxious and overwhelmed. They suggest seeing a psychologist.
But how do you know if this psychologist is the right person for you?
It’s a fair question, and it matters more than many people realise.
So, what should you know before you book your first appointment?
What does a referral actually mean?
In Australia, your GP can refer you to a psychologist under a mental health treatment plan. This provides Medicare rebates for a set number of sessions.
To be eligible, your GP must assess that you have a diagnosable mental health condition that would benefit from treatment, such as anxiety, depression, sleep difficulties or stress-related concerns.
Most people can receive up to ten sessions a year with a Medicare rebate. Many psychologists charge an out-of-pocket fee, although some offer bulk billing. Rebates are higher for clinical psychologists than for other psychologists.
You’re not locked into the psychologist named on your referral. In most cases, you can choose a different psychologist and still receive a rebate.
Not all psychologists are the same
All psychologists are registered with the Psychology Board of Australia. Some complete additional specialist training and are endorsed in areas such as clinical, counselling, educational and developmental, or forensic psychology.
Endorsement reflects specialised training, not necessarily “better” care. What matters most is whether the psychologist has experience with your concerns and uses an approach suited to your needs.
Therapies based on cognitive and behavioural principles have the strongest and most consistent evidence, particularly when matched to specific problems.
For example, structured approaches are widely used for anxiety, sleep difficulties and depression, while parenting programs are commonly used for child behaviour problems.
The Australian Psychological Society’s “Find a Psychologist” directory and the government’s healthdirect Service Finder are good places to start looking for a psychologist.
What should you look for?
Referrals to psychologists are often based on practical factors such as availability or location, rather than whether the psychologist is the right match for the person’s needs. But the match can shape how helpful therapy is.
So how do you find the right fit? It can help to ask a few simple questions. Many psychologists offer brief introductory phone calls to help determine whether they’re a good fit. These are usually short and focused on practical questions, and are often provided at no cost. You may also find some of this information on the psychologist’s website, or get a sense of it over the first few sessions.
You can ask:
- have you worked with people with this problem before?
- what kind of approach do you use?
- what would the first few sessions look like?
- how will we know if this is working?
If you have several psychologists to choose from, you can book your first appointment with the one that seems like the best match.
What if you don’t have much choice?
In rural or remote areas, or if you need a low-cost option, choices may be limited. In these cases, the focus shifts to making the best use of what’s available. That may include telehealth or working with your GP to review your progress.
It’s also worth knowing that seeing a psychologist isn’t the only option.
Evidence-based online programs can help, particularly for common problems. For instance, programs such as MindSpot and This Way Up offer courses for anxiety and depression.
Free parenting programs such as Triple P and ParentWorks provide evidence-based support for child behaviour problems. These online programs can be a useful starting point, although they may not suit more complex difficulties.
You can also call Medicare Mental Health on 1800 595 212 to connect you with supports.
How do you know you’re on the right track?
So you’ve found a psychologist and had a few sessions. A good one can explain how they think about your problem and why they are using a particular approach.
Be cautious if, after a few sessions, your psychologist’s approach feels very generic, or it’s unclear how it fits your situation or problem.
You don’t have to like your psychologist for them to be a good fit. After the first few sessions, you should have a clearer sense of direction. They should make you feel understood, seem to “get it”, and be someone you’re able to work with. There should also be a clear plan or focus, and at least one useful idea or strategy.
Therapy can feel uncomfortable at times, that’s normal. But if you still feel unclear about the direction or not well understood, you have options.
You can talk to the psychologist, ask your GP for a different referral, or look for another psychologist yourself.
The key is not to stay stuck in something that isn’t helping.
The bottom line
Seeing a psychologist can be one of the most helpful steps you take for your mental health. But it’s not just about going. It’s about finding someone whose approach fits your needs and who you can work with.
When it comes to therapy, “available” is not always the same as “right”. You deserve the right fit.
Trevor Mazzucchelli, Associate Professor of Clinical Psychology, Curtin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Coconut & Lemongrass Protein Soup
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
The main protein here is pea protein, but the soup’s health benefits don’t stop there. With healthy MCTs from the coconut, as well as phytochemical benefits from the ginger and chili, this wonderfully refreshing soup has a lot to offer.
You will need
- 1 can coconut milk
- 1 cup vegetable stock (making your own, or buying a low-sodium option)
- 1 cup frozen petits pois
- 1 oz fresh ginger, roughly chopped
- ½ oz lemongrass stalk, crumpled without being broken into multiple pieces
- 1 red chili, roughly chopped
- 1 tbsp white miso paste
- zest and juice of 1 lime
- Optional: garnish of your choice
Method
(we suggest you read everything at least once before doing anything)
1) Mix the coconut milk, vegetable stock, ginger, and chili in a saucepan, and simmer for 15 minutes
2) Remove the lemongrass and ginger (and the chili if you don’t want more heat), and add the petit pois. Bring back to a simmer for about 2 minutes more, stir in the miso paste and lime, then take off the heat.
3) Blend the soup to a smooth purée. Since it is hot, you will need to either use a stick blender, or else a food processor that is ok with blending hot liquids (many are not, so don’t use yours unless you’re sure, as it might explode if it’s not made for that). Alternatively, you can let it cool, blend it, and then reheat it.
4) Serve, adding a garnish if you so wish:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Can Saturated Fats Be Healthy?
- Ginger Does A Lot More Than You Think
- Capsaicin For Weight Loss And Against Inflammation
Take care!
Share This Post
-
Hello Sleep – by Dr. Jade Wu
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
We’ve reviewed other sleep books before, so what makes this one stand out?
Mostly, it’s because this one takes quite a different approach.
While still giving a nod to the sensible advice you’ve already read in many places (including here at 10almonds), Dr. Wu looks to help the reader avoid falling into the trap (or: help the reader get out of the trap, if already there) of focussing so much on getting better sleep that it becomes an all-consuming stressor that takes up much of the day thinking about it, and guess what, much of the night too, because you’re busy working out how sleep-deprived you’re going to be tomorrow.
Instead, Dr. Wu recommends to work with your body rather than against it, worry less, and ultimately sleep better. Of course, the “how” of this is what makes most of the book.
She does also give chapters on things that may be different for you, based on such things as hormones, age, or medical conditions.
The writing style is pop-science but with frequent references to scientific papers as appropriate, making good science very accessible.
Bottom line: if you’ve tried everything else and/but good sleep still eludes you, this book will help you to end the battle and make friends with your sleep (a metaphor the author uses throughout the book, by the way).
Click here to check out Hello Sleep, and indeed get better sleep!
Share This Post
-
Online Eye Exams vs In-Office Eye Exams (Do We Really Need Them?)
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Dr. Neal Guymon puts things into perspective:
Eye to eye
This eye doctor is, of course, not coming into this completely unbiased. He is not about to say “you don’t need to see an eye doctor”. However, the perspective he shares is useful:
In the category of online eye exams, options include in-office tests with a remote doctor reviewing results, at-home vision tests using a phone or computer, and simple online renewals based on self-reported vision and basic checks.
- A main benefit, of course, is convenience: online exams are quick and flexible, making them ideal if you’re busy, can’t take time off work, or just want to renew a prescription from home.
- There’s obviously a cost advantage too; online exams are usually much cheaper (around $15–$30), especially relevant if you don’t have insurance, but they only cover a small part of what a full exam includes.
- They best suit someone young, healthy, and stable, whose prescription hasn’t changed for years and who has no symptoms or eye issues, because most only assess whether you can see clearly (e.g. 20/20), which is a small fraction of eye health and can miss underlying problems.
In contrast, an in-person eye exam evaluates far more than vision, including your eyelids, tear glands, cornea, retina, eye pressure, blood vessels, eye muscles, and early signs of conditions like cataracts, glaucoma, or macular degeneration
- Without this, serious issues like retinal tears, early glaucoma, inflammation, or contact lens damage can develop without symptoms and would likely be missed online.
- There is also the fact that proper prescribing requires checking lens fit, movement, and effects on your eye, which online renewals don’t reliably assess.
In other words, online exams are convenient and cheap for simple prescription renewals, but they don’t replace a comprehensive in-person exam, which is still the best way to detect and prevent eye disease early.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
5 Follow-Along Exercises To Rapidly Improve Your Eyesight
Take care!
Share This Post
-
Autogenic Drainage Technique (Step-By-Step Guide To Clear Mucus From Airways)
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
One to know about, ready for allergy season usually starting next month!
Clearing things up
Autogenic drainage is an airway clearance breathing technique designed to loosen and move mucus so you can clear it more effectively.
Step by step:
- Preparation: moisten your throat with warm water, blow your nose, and sit upright to set up effective breathing.
- Body position: place your hands on your chest and upper abdomen and breathe so your upper abdomen rises and falls, showing you’re using your diaphragm.
- Humidification phase: breathe in normally, then breathe out slowly and fully while resisting the urge to cough, ideally breathing in through your nose to humidify the air.
- Low-volume breaths: after breathing out fully, take small breaths in followed by full breaths out to help loosen secretions.
- A rattling sound in your lungs means mucus is loosening and moving.
- Keep on going: move to larger mid-range breaths in with controlled breaths out, then finish with full breaths in followed by controlled breaths out.
- Finishing up: once secretions have moved, clear them with a cough or preferably a huff cough.
For more on all of this plus visual illustrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
What Your Mucus Says About Your Health
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
When is the best time to get your flu shot? 2 infectious diseases experts explain
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
We usually have to wait until winter approaches before we see an increase in cases of influenza, or the flu. But we have already seen a lot of flu this year, with 25,000 cases reported from January to March – and that’s only a fraction of actual case numbers.
Most people with the flu recover without treatment. But it can cause serious complications in older people, young children, pregnant women and those with underlying chronic diseases such as asthma or heart disease. Influenza kills around 3,500 Australians a year and lands 18,000 in hospital.
Vaccination is the best way to protect against flu and is recommended for everyone over the age of six months.
Flu vaccines are free for certain risk groups. Others can access them (usually for a fee) at pharmacies, GP clinics and local council clinics in some states and territories. Some employers also offer vaccinations for staff.
Influenza has been unpredictable since the COVID pandemic, with off-season circulation. There are also concerns protection might lag at the end of winter. So when is the best time to get vaccinated?
luza studios/Getty Images What are the symptoms and how does it spread?
Flu symptoms include a cough, sore throat, fever, body aches and fatigue.
Flu spreads from person to person via small respiratory droplets when you talk, cough and sneeze. It may also spread by touching a surface or object where infected droplets have landed, but this is less common.
So if you have flu-like symptoms, it’s important to stay at home.
Flu spreads more in winter months due to increased contact between people and time spent indoors. Some studies also suggest influenza viruses transmit better in the cold.
What strains are around this year? And what is super-K?
Typically, human flu cases are caused by four virus strains, A(H3N2), A(H1N1), B/Victoria and B/Yamagata.
So far this year in Australia, almost 98% of cases have been influenza A(H3N2) and the remaining have been influenza B/Victoria.
In late 2025, a new variant of the H3N2 strain known as subclade K or “super-K” emerged in the northern hemisphere winter.
Super-K contributed to the unusual increase in flu numbers over summer in Australia. But there is no evidence to suggest it’s more severe than other H3N2 strains.
What does this year’s vaccine protect against?
Each year, the flu vaccine is designed to protect against a mix of different virus strains, depending on what strains are currently circulating.
This year’s flu vaccine contains two new strains for the influenza A(H1N1)pdm09 and A(H3N2) subtype virus components and an existing B strain:
- an A/Missouri/11/2025 (H1N1)pdm09-like virus
- an A/Singapore/GP20238/2024 (H3N2)-like virus
- a B/Austria/1359417/2021 (B/Victoria lineage)-like virus.
The Singapore strain in the vaccine is closely related to the super-K strains that have been circulating, so should provide better protection than the vaccine used last year in the northern and southern hemispheres.
The composition of the southern hemisphere vaccine for use in Australia is different to the northern hemisphere composition for the 2025–26 winter.
How effective will this year’s vaccine be?
It’s too early to know how well the vaccine will work against preventing infection and severe disease.
Preliminary Australian data suggests people who received the flu vaccine in 2025 were 53% less likely to be hospitalised with influenza or visit a GP for flu symptoms compared with unvaccinated people.
In the UK, during the 2025–26 winter, influenza vaccines were 72–75% effective at protecting against flu cases needing medical attention in children and adolescents, including infections caused by super-K.
Herd immunity from influenza vaccines can also help prevent transmission to others who are unable to get vaccinated.
A three-year study in the United States, which ended in 2020 found influenza vaccines were 21% effective at preventing infection among others household members.
Another study in the UK and Ireland from 2010 to 2017 found vaccinating school-aged children reduced the amount of respiratory illnesses GPs saw across all age groups.
When does the flu season peak?
While we see flu cases throughout the year, the “flu season” in temperate Australia typically lasts from May to October, peaking in June to July.
Theoretically, the best time to get the flu vaccine is about two weeks before flu cases start to rise.
However, this is difficult to predict and the rise can start anywhere between April and July in temperate Australia, and even earlier in tropical northern Australia.
How long does the flu vaccine last?
There is some evidence the protection provided by influenza vaccines falls over six months. Immunity to flu is optimal for three to four months after you are vaccinated.
Pharmacies are encouraging customers get vaccinated now. But when is the best time for optimal protection? Meru Sheel However, some studies suggest this may be an artifact of the methods by which vaccine effectiveness is measured.
Other factors may also be important. Waning protection may be more prominent in older people and may also depend on the degree to which mutations in circulating influenza strains accumulate during the season.
So when is the best time to get vaccinated?
When working out when is the best time to get your flu vaccine, you might be balancing a theoretical benefit by waiting, against a chance of actually getting the flu before you get vaccinated.
Our advice is to get the vaccine when it’s available and convenient, sometime around April or May.
But if you’re travelling overseas, particularly for those travelling to the northern hemisphere in winter, aim to get your flu vaccine around two to four weeks before you leave.
If you’re pregnant, an ideal time to get the influenza vaccine is with RSV (respiratory syncytial virus) and pertussis vaccines from 28 weeks of pregnancy. This protects both mother and baby.
Finally, young children getting their first flu vaccines should have two doses four weeks apart. Getting their first dose in earlier in the season will leave plenty of time for the second dose before the influenza season starts.
Meru Sheel, Professor of Infectious Diseases and Global Health, University of Sydney and Allen Cheng, Professor of Infectious Diseases, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
The Rise Of The Machines
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
In this week’s health science news, several pieces of technology caught our eye. Let’s hope these things roll out widely!
When it comes to UTIs, antimicrobial resistance is taking the p—
This has implications far beyond UTIs—though UTIs can be a bit of a “canary in the coal mine” for antimicrobial resistance. The more people are using antibiotics (intentionally, or because they are in the food chain), the more killer bugs are proliferating instead of dying when we give them something to kill them. And yes: they do proliferate sometimes when given antibiotics, not because the antibiotics did anything directly good for them, but because they killed their (often friendly bacteria) competition. Thus making for a double-whammy of woe.
This development tackles that, by using AI modelling to crunch the numbers of a real-time data-driven personalized approach to give much more accurate treatment options, in a way that a human couldn’t (or at least, couldn’t at anything like the same speed, and most family physicians don’t have a mathematician locked in the back room to spend the night working on a patient’s data).
Read in full: AI can help tackle urinary tract infections and antimicrobial resistance
Related: AI: The Doctor That Never Tires?
When it comes to CPR and women, people are feint of heart
When CPR is needed, time is very much of the essence. And yet, bystanders are much less likely to give CPR to a woman than to a man. Not only that, but CPR-training is part of what leads to this reluctance when it comes to women: the mannequins used are very homogenous, being male (94%) and lean (99%). They’re also usually white (88%) even in countries where the populations are not, but that is less critical. After all, a racist person is less likely to give CPR to a person of color regardless of what color the training mannequin was.
However, the mannequins being male and lean is an issue, because it means people suddenly lack confidence when faced with breasts and/or abundant body fat. Both can prompt the bystander to wonder if some different technique is needed (it isn’t), and breasts can also prompt the bystander to fear doing something potentially “improper” (the proper course of action is: save a person’s life; do not get distracted by breasts).
Read in full: Women are less likely to receive CPR than men. Training on manikins with breasts could help ← there are also CPR instructions (and a video demonstration) there, for anyone who wants a refresher, if perhaps your last first-aid course was a while ago!
Related: Heart Attack: His & Hers (Be Prepared!)
When technology is a breath of fresh air
A woman with COPD and COVID has had her very damaged lungs replaced using a da Vinci X robot to perform a minimally-invasive surgery (which is quite a statement, when it comes to replacing someone’s lungs).
Not without human oversight though—surgeon Dr. Stephanie Chang was directing the transplant. Surgery is rarely fun for the person being operated on, but advances like this make things go a lot more smoothly, so this kind of progress is good to see.
Read in full: Woman receives world’s first robotic double-lung transplant
Related: Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
