What should I do if I can’t see a psychiatrist?

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People presenting at emergency with mental health concerns are experiencing the longest wait times in Australia for admission to a ward, according to a new report from the Australasian College of Emergency Medicine.

But with half of New South Wales’ public psychiatrists set to resign next week after ongoing pay disputes – and amid national shortages in the mental health workforce – Australians who rely on psychiatry support may be wondering where else to go.

If you can’t get in to see a psychiatrist and you need help, there are some other options. However in an emergency, you should call 000.

Why do people see a psychiatrist?

Psychiatrists are doctors who specialise in mental health and can prescribe medication.

People seek or require psychiatry support for many reasons. These may include:

  • severe depression, including suicidal thoughts or behaviours
  • severe anxiety, panic attacks or phobias
  • post-traumatic stress disorder (PTSD)
  • eating disorders, such as anorexia or bulimia
  • attention deficit hyperactivity disorder (ADHD).

Psychiatrists complement other mental health clinicians by prescribing certain medications and making decisions about hospital admission. But when psychiatry support is not available a range of team members can contribute to a person’s mental health care.

Can my GP help?

Depending on your mental health concerns, your GP may be able to offer alternatives while you await formal psychiatry care.

GPs provide support for a range of mental health concerns, regardless of formal diagnosis. They can help address the causes and impact of issues including mental distress, changes in sleep, thinking, mood or behaviour.

The GP Psychiatry Support Line also provides doctors advice on care, prescription medication and how support can work.

It’s a good idea to book a long consult and consider taking a trusted person. Be explicit about how you’ve been feeling and what previous supports or medication you’ve accessed.

What about psychologists, counsellors or community services?

Your GP should also be aware of supports available locally and online.

For example, Head to Health is a government initiative, including information, a nationwide phone line, and in-person clinics in Victoria. It aims to improve mental health advice, assessment and access to treatment.

Medicare Mental Health Centres provide in-person care and are expanding across Australia.

There are also virtual care services in some areas. This includes advice on individualised assessment including whether to go to hospital.

Some community groups are led by peers rather than clinicians, such as Alternatives to Suicide.

How about if I’m rural or regional?

Accessing support in rural or regional areas is particularly tough.

Beyond helplines and formal supports, other options include local Suicide Prevention Networks and community initiatives such as ifarmwell and Men’s sheds.

Should I go to emergency?

As the new report shows, people who present at hospital emergency departments for mental health should expect long wait times before being admitted to a ward.

But going to a hospital emergency department will be essential for some who are experiencing a physical or mental health crisis.

Managing suicide-related distress

With the mass resignation of NSW psychiatrists looming, and amid shortages and blown-out emergency waiting times, people in suicide-related distress must receive the best available care and support.

Roughly nine Australians die by suicide each day. One in six have had thoughts of suicide at some point in their lives.

Suicidal thoughts can pass. There are evidence-based strategies people can immediately turn to when distressed and in need of ongoing care.

Safety planning is a popular suicide prevention strategy to help you stay safe.

What is a safety plan?

This is a personalised, step-by-step plan to remain safe during the onset or worsening of suicidal urges.

You can develop a safety plan collaboratively with a clinician and/or peer worker, or with loved ones. You can also make one on your own – many people like to use the Beyond Now app.

Safety plans usually include:

  1. recognising personal warning signs of a crisis (for example, feeling like a burden)
  2. identifying and using internal coping strategies (such as distracting yourself by listening to favourite music)
  3. seeking social supports for distraction (for example, visiting your local library)
  4. letting trusted family or friends know how you’re feeling – ideally, they should know they’re in your safety plan
  5. knowing contact details of specific mental health services (your GP, mental health supports, local hospital)
  6. making the environment safer by removing or limiting access to lethal means
  7. identifying specific and personalised reasons for living.

Our research shows safety planning is linked to reduced suicidal thoughts and behaviour, as well as feelings of depression and hopelessness, among adults.

Evidence from people with lived experience shows safety planning helps people to understand their warning signs and practice coping strategies.

A serious-looking woman touches a man's shoulder as they sit on a couch.
Sharing your safety plan with loved ones may help understand warning signs of a crisis. Dragana Gordic/Shutterstock

Are there helplines I can call?

There are people ready to listen, by phone or online chat, Australia-wide. You can try any of the following (most are available 24 hours a day, seven days a week):

Suicide helplines:

There is also specialised support:

Additionally, each state and territory will have its own list of mental health resources.

With uncertain access to services, it’s helpful to remember that there are people who care. You don’t have to go it alone.

Monika Ferguson, Senior Lecturer in Mental Health, University of South Australia and Nicholas Procter, Professor and Chair: Mental Health Nursing, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Play Bold – by Magnus Penker

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    This book is very different to what you might expect, from the title.

    We often see: “play bold, believe in yourself, the universe rewards action” etc… Instead, this one is more: “play bold, pay attention to the data, use these metrics, learn from what these businesses did and what their results were”, etc.

    We often see: “here’s an anecdote about a historical figure and/or celebrity who made a tremendous bluff and it worked out well so you should too” etc… Instead, this one is more: “see how what we think of as safety is actually anything but! And how by embracing change quickly (or ideally: proactively), we can stay ahead of disaster that may otherwise hit us”.

    Penker’s background is also relevant here. He has decades of experience, having “launched 10 start-ups and acquired, turned around, and sold over 30 SMEs all over Europe”. Importantly, he’s also “still in the game”… So, unlike many authors whose last experience in the industry was in the 1970s and who wonder why people aren’t reaping the same rewards today!

    Penker is the therefore opposite of many who advocate to “play bold” but simply mean “fail fast, fail often”… While quietly relying on their family’s capital and privilege to leave a trail of financial destruction behind them, and simultaneously gloating about their imagined business expertise.

    In short: boldness does not equate to foolhardiness, and foolhardiness does not equate to boldness.

    As for telling the difference? Well, for that we recommend reading the book—It’s a highly instructive one.

    Take The First Bold Step Of Checking Out This Book On Amazon!

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  • Can you actually have a slow or fast metabolism?

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    Have you ever heard someone claim they have a “fast metabolism”? This typically means they can eat whatever they want without gaining weight.

    Meanwhile, others blame their inability to lose weight on having a “slow metabolism”.

    But can you actually have a fast or slow metabolism? Let’s see what the science says.

    Andres Ayrton/Pexels

    Remind me, what’s metabolism?

    Metabolism refers to all the chemical processes which allow your body to function. This includes everything from breathing to circulating blood and repairing cells.

    When we talk about metabolism in the context of weight, we’re usually referring to metabolic rate. This is a measure of how quickly your body converts food and stored energy into usable fuel.

    To understand how your metabolism works, it’s helpful to know these four terms:

    • basal metabolic rate, which is the amount of energy your body uses to keep itself running when at rest. It usually accounts for about 60% to 75% of your daily energy use. It is largely determined by body size, but factors such as age, sex, race, and height may also contribute
    • diet-induced thermogenesis, which is the amount of energy you use while digesting and processing food. It usually accounts for between 10% and 15% of your daily energy use
    • non-exercise activity thermogenesis, which is the amount of energy you use for everyday movements such as fidgeting, standing and walking. It generally accounts for between 20 and 30% of the energy you use each day
    • exercise activity thermogenesis, which is the amount of energy you use while doing structured physical activity, such as going for a run or lifting weights at the gym. It usually represents 10 to 50% of your daily energy use, but this varies depending on how active you are.

    So, can I have a ‘slow’ or ‘fast’ metabolism?

    The answer is: it’s complicated.

    If you have a condition called hypermetabolism, you could technically say you have a fast metabolism. Hypermetabolism occurs where your resting energy expenditure, or the amount of energy you use while your body is at rest, is at least 10% higher than average. Hypermetabolism is mainly associated with medical conditions such as hyperthyroidism, diabetes and certain genetic disorders.

    In contrast, there are two conditions which may slow your metabolism. These are hypothyroidism (where your thyroid gland releases fewer hormones than normal) and polycystic ovary syndrome (which affects how the ovaries work). Both conditions can cause you to gain weight because they reduce how much energy your body uses while at rest. In this way, they could be said to give you a slow metabolism.

    However, these three conditions tend to arise when your metabolism isn’t working as it should. So if you are generally healthy, your metabolic rate should stay within a normal range without significant highs and lows.

    What actually does affect your metabolism?

    There are many different factors. These include:

    Genetics

    We can observe the effect of genetics on metabolism in studies examining weight loss in identical twins. One study looked at pairs of identical female twins who were put on a calorie-restricted diet. It found these twins lost a similar amount of weight. In comparison, the researchers recorded significant variation in how much weight non-twins lost under the same conditions.

    Eating habits

    What and how often we eat shapes how much energy we consume each day. This is why dietary choices can affect your metabolic rate. However, there are some misconceptions to clear up. These include the idea that eating small, frequent meals boosts your metabolism. Shortening your feeding window may help you lose weight. But on the whole, timing matters less than how much food you actually eat. If you do lose weight, your body may respond by burning fewer calories. This process, known as adaptive thermogenesis, can make losing more weight difficult.

    Exercise

    Let’s compare two people of a similar weight: one who works at a desk and one who has an active job. Even if neither does structured exercise, the latter may use up to 1,000 calories more per day than her sedentary colleague.

    And that’s before you add formal exercise, such as going for a run, into the mix. On a biological level, muscle tissue burns more energy compared to fat tissue. This means doing resistance training, which is designed to build muscle, may increase your metabolic rate.

    Sleep

    Current research suggests sleep deprivation does not reduce metabolic rate. However, it may cause your body to produce more hunger-inducing hormones such as ghrelin, which tells your brain to eat. But we need more research in this space.

    But these ‘metabolism myths’ are still around today?

    Yes. Here are three reasons why.

    1. They’re easy to understand

    If you struggle with losing or maintaining a healthy weight, it’s easier to say you have a slow metabolism than to unpack the many interacting factors that influence weight.

    2. They’re embedded in diet culture

    Many products claim to boost metabolism without providing any scientific evidence. Some weight loss supplements may increase your metabolic rate, but only for a few hours at most.

    3. They’re difficult to disprove

    It’s difficult to accurately measure how your body uses energy. This is because you generally consume and use a different number of calories each day. Current methods of measuring energy use can be expensive and time-consuming to run.

    The bottom line

    Many different factors influence your metabolic rate. So to understand how our bodies work, we need to debunk the idea that people are born with either a “fast” or “slow” metabolism. Our bodies are much more nuanced, and fascinating, than that.

    Hayley O’Neill, Assistant Professor, Faculty of Health Sciences and Medicine, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Before You Eat Breakfast: 3 Surprising Facts About Intermittent Fasting

    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. William Li is well-known for his advocacy of “eating to beat disease”, and/but today he has advice for us about not eating to beat disease. In moderation, of course, thus: intermittent fasting.

    The easy way

    Dr. Li explains the benefits of intermittent fasting; how it improves the metabolism and gives the body a chance to do much-needed maintainance, including burning off any excess fat we had hanging around.

    However, rather than calling for us to do anything unduly Spartan, he points out that it’s already very natural for us to fast while sleeping, so we only need to add a couple of hours before and after sleeping (assuming an 8 hour sleep), to make it to a 12-hour fast for close to zero effort and probably no discomfort.

    And yes, he argues that a 12-hour fast is beneficial, and even if 16 hours would be better, we do not need to beat ourselves up about getting to 16; what is more important is sustainability of the practice.

    Dr. Li advocates for flexibility in fasting, and that it should be done by what manner is easiest, rather than trying to stick to something religiously (of course, if you do fast for religious reasons, that is another matter, and/but beyond the scope of this today).

    For more information on each of these, as well as examples and tips, enjoy:

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  • Wheelchair? Hearing Aids? Yes. ‘Disabled’? No Way.

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    In her house in Ypsilanti, Michigan, Barbara Meade said, “there are walkers and wheelchairs and oxygen and cannulas all over the place.”

    Barbara, 82, has chronic obstructive pulmonary disease, so a portable oxygen tank accompanies her everywhere. Spinal stenosis limits her mobility, necessitating the walkers and wheelchairs and considerable help from her husband, Dennis, who serves as her primary caregiver.

    “I know I need hearing aids,” Barbara added. “My hearing is horrible.” She acquired a pair a few years ago but rarely uses them.

    Dennis Meade, 86, is more mobile, despite arthritis pain in one knee, but contends with his own hearing problems. Similarly dissatisfied with the hearing aids he once bought, he said, “I just got to the point where I say, ‘Talk louder.’”

    But if you ask either of them a question included on a recent University of Michigan survey — “Do you identify as having a disability?” — the Meades answer promptly: No, they don’t.

    Disability “means you can’t do things,” Dennis said. “As long as you can work with it and it’s not affecting your life that much, you don’t consider yourself disabled.”

    A photo of an older man looking out at a balcony in a wheelchair.
    (E+/Getty Images)

    Their daughter Michelle Meade, a rehabilitation psychologist and the director of the Center for Disability Health and Wellness at the university, accompanies her parents to medical appointments and tends to roll her eyes at their reluctance to acknowledge needing support.

    Working with other researchers on the recent national poll has shown her how often older adults feel that they are not disabled despite ample evidence to the contrary.

    The survey looked at nearly 3,000 Americans aged 50 and older and found that only a minority — fewer than 18% of participants over 65 — saw themselves as having a disability.

    Yet their responses to the six questions that the Census Bureau’s American Community Survey uses to track disability rates told a different story.

    The survey asks whether respondents have difficulty seeing or hearing, limitations in walking or climbing stairs, difficulty concentrating or remembering, trouble dressing or bathing, difficulty working, or problems leaving the home.

    In the university’s survey, about a third of those aged 65 to 74 reported difficulty with one or more of those functions. Among those over 75, the figure was more than 44%.

    Moreover, when respondents were asked about several additional health conditions that would require accommodations under the Americans with Disabilities Act, including respiratory problems or speech disorders, the proportion climbed even higher. Half the 65-to-74 group reported disabilities, as did about two-thirds of those over 75.

    Yet only a sliver — fewer than 1 in 5 — of older adults had ever received an accommodation from their health care providers to which they are legally entitled under the ADA.

    Even among the small minority who identified as disabled, only a quarter had asked for an accommodation (though a third received one, whether they asked or not).

    “It’s a familiar story,” said Megan Morris, a rehabilitation researcher at NYU Langone Health and director of the Disability Equity Collaborative. When it comes to the way people describe themselves, “many people still feel like ‘disability’ is a dirty word,” she said.

    It’s almost an American value to decline to seek help, even when the law requires that it be available, Michelle Meade added. Faced with a disability, she said, “we’re supposed to toughen up and battle through it.”

    That may be particularly true among older Americans whose attitudes formed before the landmark ADA became law in 1990, or even before the 50-year-old Individuals With Disabilities Education Act, which guaranteed access to public education.

    “It’s going to be hard for that older generation,” Morris said. “Disability was something that was locked away. Younger folks are more open to seeing disability as being part of a community.”

    In the University of Michigan survey, for instance, among people over 65 who had two or more disabilities, about half identified as a person with a disability. In the younger cohort, aged 50 to 64, it was 68%.

    Why does that matter? “It greatly assists in health care settings if you disclose a disability and know to request an accommodation and support,” said Anjali Forber-Pratt, the research director at the American Association of Health and Disability.

    Such accommodations “can make a stressful situation easier,” she added. They include mammography and X-ray machines that allow patients to remain seated, scales that wheelchair users can roll onto, examination tables that rise and lower so that patients don’t have to step onto a footstool and swivel around.

    Health care providers may also offer amplification devices for people with hearing loss, as well as magnifiers and large print materials for the visually impaired. Buildings themselves must be accessible. Practices can send a staff member with a wheelchair to help patients traverse long distances.

    Even with a disability parking placard, “you hike in, you wait for the elevator, you hike to the office,” said Emmie Poling, 75, a retired teacher in Menlo Park, California.

    Because of arthritis and spinal stenosis, “I can’t walk with an upright posture for more than a few minutes” without pain, she said. “I basically live on Tylenol.” Yet when she makes an appointment and the scheduler asks if she will need assistance, Poling replies that she won’t.

    “My personal voice says, ‘Come on, you can do it,’” she said.

    Identifying as a person with a disability provides other benefits, advocates say. It can mean avoiding isolation and “being part of a community of people who are good problem-solvers, who figure things out and work in partnership to do things better,” Meade said.

    Government programs and private organizations like the National Disability Rights Network, the Americans with Disabilities Act National Network, and the National Association of Councils on Developmental Disabilities help connect people with services and supports in their communities.

    Several studies have found, too, that patients who identify as disabled have less depression and anxiety, higher self-esteem, and a greater sense of “self-efficacy” than disabled people who don’t.

    For years, despite a lifetime of surgeries for congenitally dislocated hips, as well as joint replacements and cancer treatment, Glenna Mills, an artist in Oakland, California, told herself that she was not disabled.

    “I suffered a lot by denying that I couldn’t walk very far,” she recalled. Although walking caused pain in her knees, hips, and shoulders, “I didn’t want people to see me as someone who couldn’t keep up,” she added.

    But about 10 years ago, “I stopped worrying about that,” said Mills, 82. “I was more willing to say, ‘I can’t do that activity. I can’t walk that far.’” She bought a scooter that allowed her to take walks with her husband and dog, and to spend time in museums. “I’m happier now,” she said.

    More often, older Americans resist a label that could help improve their care. Even those who do request accommodations may find that enforcement of the ADA remains spotty, in part because patients don’t always report violations.

    The Meades, after years of pleading from their children, have made appointments to see an audiologist about new hearing aids.

    But Poling intends to struggle on without seeking or accepting assistance. “I know that point will come,” she said. “I’ll attempt to surrender as gracefully as possible, given my personality.”

    Until then, she said, “the mental picture that’s acceptable to me is not wanting to look like I’m disabled.”

    The New Old Age is produced through a partnership with The New York Times.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    This article first appeared on KFF Health News and is republished here under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

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  • Chickpeas vs Fava Beans – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to fava beans, we picked the chickpeas.

    Why?

    Although both are great, it still wasn’t even close. It’s one of those instances of “a very nutritious food looks bad standing next to a truly top-tier superfood”:

    In terms of macros, chickpeas have more fiber, carbs, and protein, thus winning in this category.

    In the category of vitamins, chickpeas have more of vitamins A, B1, B5, B6, B7, B9, C, E, and K, while fava beans have more of vitamins B2 and B3, giving chickpeas a 9:2 victory in this round.

    Looking at minerals, chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while fava beans are not higher in any minerals, giving chickpeas a total win here.

    To spare fava beans’ blushes at this point, we should mention that fava beans were hot on chickpeas’ heels for all of those minerals, except perhaps manganese, so really: fava beans do have plenty to offer, just, chickpeas have even more.

    Adding up the sections makes for a very clear overall win for chickpeas, but do enjoy either or both, since as we say, they’re both great, and diversity is good!

    Want to learn more?

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  • Guava vs Pear – Which is Healthier?

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    Our Verdict

    When comparing guava to pear, we picked the guava.

    Why?

    It wasn’t close:

    In terms of macros, guava has nearly 2x the fiber and 7x the protein, while pears have slightly more carbs, so this is an easy win for guava, mostly because of the fiber (since the protein numbers are small on both sides).

    In the category of vitamins, guava has a lot more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, and E, while pears have slightly more vitamin K; another easy win for guavas.

    Looking at minerals, guavas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pears are not higher in any mineral—a one-sided victory for guava here!

    In other considerations, guavas have a lot more polyphenols, so that’s another strong point in their favor.

    Adding up the sections is not difficult mathematics today; it’s a very clear overall win for guava. Still, do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    What’s Your Plant Diversity Score?

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