Mental Health resources, news and information

Quality Relationships - the Key Ingredient to Mental Wellbeing in Young Professionals

"A deep sense of love and belonging is an irreducible need of all men, women and children. We are biologically, cognitively, physically and spiritually wired to love, to be loved and to belong” Brene Brown Relationships are an important tool for survival. They promote feelings of wellbeing, confidence and contribute to mental wellness. They can be the greatest source of pleasure or a great source of pain. There is a correlation between people who have healthy self-esteem and are in healthy relationships. You can see this in how they speak, act or feel about themselves. Significant Relationships for Young Professionals Young professionals are at a stage where they are finding themselves, becoming independent and practicing autonomy within all their relationships. At this stage in their lives, they need both horizontal and vertical relationships. Vertical relationships are with someone older who has more life experience and can offer advice when needed – it could be a parent, a caregiver or a manager. Career development benefits from having a mentor or a manager that is supportive but also challenges one to grow. A healthy relationship with superiors mitigates against psychosocial risks in the workplace such as burnout. It is most beneficial compared to having a manager who bullies or belittles work efforts resulting in professional unhappiness and stress. Horizontal relationships are with peers, people who are going through the same life stages and experiences so that they can do life together. These could be friends or work colleagues that you hang out with after work. They too are navigating roles, responsibilities, loyalties and even pressures from families. Owing to the amount of time spent together, peer relationships revolve around encouraging and supporting each other. In a workplace setting, horizontal relationships involve collaboration and communication to accomplish goals. Horizontal relationships could also be of a romantic nature between husband or wife or partner. Intimacy versus isolation is a big thing among young adults between 19 and 35 years old. As they are on a journey to finding themselves, they also take the opportunity to find their romantic partners, and even get married. Navigating a romantic relationship can be a big deal. There is a lot of trial and error. When the relationship is healthy and loving, this leads to a close and intimate relationship. However, if there is failure in forming a loving and strong relationship, what may follow is isolation and loneliness. Building blocks to relationships There are a number of essential building blocks that help create and sustain healthy, fulfilling relationships. Below are the top 3. The first building block is self-awareness. To have successful interpersonal relationships, start with being in tune with yourself. When you don’t know who you are and what you want, it is difficult to foster healthy relationships with others. People who don’t have healthy relationships with themselves tend to become controlling or people pleasers. In addition, they may have rigid or invisible boundaries that affect their self-esteem, how they see themselves and the world. When you are self-aware and know your strengths, weaknesses, values, needs and wants, you become mindful of the people you surround yourself with. You attract people who pour into you, and, in return, you reciprocate that. In such instances, it is not wrong to want to please another in a loving and healthy relationship. It means you are mindful of the other person’s needs and make them feel seen or heard. There are also benefits to a firm and structured way of thinking. It means you are not swayed easily and have something different to contribute. Ultimately, self-awareness also leads to resolving conflict in a timeous and effective manner. The second building block is communication. It plays a huge role in all healthy relationships. For communication to be effective, it must be honest and clear – both verbal and non-verbal. It is important to know your own communication style. For example, are you a passive communicator – someone who doesn’t say much and is always agreeable? Or are you a passive aggressive communicator who resorts to silent treatment, ghosts, and blue ticks’ people instead of opening about your feelings? Or are you a clear and assertive communicator who can articulate your experiences and your feelings? Communication and listening go hand in hand, you might be a great communicator but your efforts – verbal or non-verbal – are futile when there is there is no one hearing you. At the core of relationships is reciprocity or a mutual understanding. Listening is the skill that communicates empathy and validates relational concerns and issues. In the workplace, withholding information or unclear instructions can result in a stressful work environment. It feels good when communication between you and your colleagues and manager is open and effective in a way that allows you to flourish in your professional life. It also feels good when you communicate with your partner, family, or friend, about the difficult day you had at work, and they hear you – and even show empathy. However, it is discouraging when the other person speaks past you and ignores you instead of acknowledging your feelings. Not being heard and seen affects mental and emotional wellbeing negatively and usually becomes a presenting problem when people seek therapy. The final building block involves the setting of boundaries. Terry Cole, a Psychotherapist who has written on Boundaries, describes the importance of boundaries as “breaking free from Over-Functioning, Over-Delivering, People-Pleasing, and ignoring your own needs so you can finally live the life you deserve” and create strong, healthy relationships.Boundaries in relationships are very important because you get to determine what is yours to take accountability and responsibility for and what is not yours and out of your control.When you have worked on your communication skills, but the other person is not willing to change their unhealthy behavior, you need to set boundaries. These need to be clear and communicated with lucidity. For example, you handed in a project report on time and your manager sends you an email late at night with questions on the project. Acknowledge the mail and inform them that you will address their questions during working hours. Before you jump into relationships with others, it is very important to introspect on how you would like to be treated and how you would like to navigate different relationships.Relationships serve an inherent need for human beings who have a basic need to connect and to belong. Remember, 3 keys to establishing healthy relationships require intentionality in cultivating healthy self-esteem, working on your communication skills (mean what you say and say what you mean) and lastly establish healthy boundaries.Quality strong relationships over a lifetime are correlated with happiness, success, good mental and emotional wellbeing and increased longevity. Make time to cultivate the right relationships for you and your mental wellbeing.

Living with Bipolar disorder

Experiencing changes in mood is part of daily life and these changes in mood can last a few hours at most for most individuals. The problem is when the fluctuation in moods last for days and affects or impairs daily functioning. This is the case with bipolar disorder.When the intensity of mood fluctuations, this can be disruptive to a person’s relationships and impact negatively on occupational functioning. The mood changes in bipolar disorder go together with immense behaviour change. Individuals with bipolar disorder experience alternating depressive episodes with periods of manic symptoms.Bipolar mood disorder is one of the most common mental health conditions and according to the World Health Organization, affects more than 45 million people around the globe. It is estimated that 3-4 % of South Africans have bipolar disorder, this is according to the South African Depression and Anxiety Group (SADAG). Research suggests that a combination of factors could increase one’s chance of developing bipolar, as the exact cause is unknown. This includes physical, environmental, social conditions, biochemical, genetic and psychological factors. A diagnosis of bipolar can be scary and difficult to accept as it can leave one with uncertainty about the disorder and how to cope.What is Bipolar?Bipolar disorder is a brain disorder and it is a category that includes three different types for this article: bipolar I, bipolar II and cyclothymic disorder. Bipolar I disorder is characterised by a manic episode or symptoms for at least seven days and due to its severity usually requires hospitalisation, while bipolar-II disorder is associated with depressive and hypomanic episodes. During the manic episode, the individual may engage in multiple overlapping new projects. The projects are often initiated with little knowledge of the topic and nothing seems out of the individual’s reach. Individuals often do not perceive that they are ill or in need of treatment and vigorously resist efforts to be treated, during a manic episode. While during a depressive episode, the individual experiences depressed mood (feeling sad, irritable, empty) or a loss of pleasure or interest in activities, for most of the day, nearly every day. Individuals with bipolar disorder are at an increased risk of suicide. Cyclothymic disorder is for individuals (2 years in adults or 1 year in children or adolescents) who experience both hypomanic and depressive periods without ever fulfilling the criteria for an episode of mania, hypomania, or major depression. Mania and hypomania are two varied types of episodes with symptoms that are alike, however mania is more severe than hypomania and may cause more noticeable problems at work, school, social activities or in relationships. Psychosis can be triggered during a manic episode, immediate medical attention in required in such an instance.Bipolar disorder causes intense alterations in mood and energy levels. This can be overwhelming for the person diagnosed with bipolar disorder as they may feel out of control with the intense change moods and not certain how to cope. Managing these symptoms can be challenging for someone living with bipolar disorder and those around them can be affected as a result. It starts with the individual accepting the condition, learning and understanding the symptoms of the disorder to assist in better management of the disorder. Managing BipolarSince there is no cure for bipolar disorder a combined approach of medication, therapy and lifestyle change are beneficial in management of the disorder. Partnering with the treating team goes a long way in assisting in managing the condition. Keeping a record of change in mood and how they affect treatment, feelings and sleep, can be helpful in identifying triggers or when an adjustment in treatment is required. As result of the stigma at times associated with bipolar disorder, symptoms such a suicidal ideations, low self-esteem and strained relationships can be exacerbated. Learning to manage bipolar is ongoing process and developing effective coping strategies can go a long way in managing symptoms and prevent conflict with loved ones. Having a support network provides for opportunity to ask for help when the individual is not coping. The people the individual surrounds themselves with can offer valuable insights about their behaviour when it is most needed, such as observations during a manic episode.Some people with bipolar prefer to keep their condition confidential at work, out of fear of being discriminated further in the workplace. This may limit that level of support they could receive from their leaders, if they are not aware of their condition. Mental health has been more recognised in the last few years, with workplace programmes to support employees. By cultivating trust through talking, training and connecting with each member of the team, employee engagement and performance is likely to improve. With the correct treatment and support a person with bipolar can lead a functional life.Avoiding triggersThere are some aspects to consider in preventing episodes and triggers, such as:1. Avoid drugs and alcohol2. Watch for early warning signs3. Take medication exactly as directed4. Manage stress and recharge5. Keep a sleep schedule and involve friends and family

Grieving and growing in the hybrid workplace

Is there a way that we can soften the reality of grieving in the hybrid workplace? And more than that, can we still find a way to grow in the midst of it all? Our TSBU writers team up with TSBU counselling psychologist Ivy Mugambi to find our way through.Nothing can quite prepare us for grief. The loss of someone we love, the loss of a dream job, or the loss of a way of life often affects us in ways we could never imagine. But there is always hope, there is always growth, and we can still find our way through – even in a world that is shifting like never before. The way we grieve has changedThere’s no doubt: the lines have been blurred. Where once it was easier to draw distinct lines between our work and our private lives, the advent of remote work, the “new normal”, and even the newer trend of the hybrid workplace, have smudged the edges we once knew. And this is exactly why TSBU counselling psychologist Ivy Mugambi says we should “gift ourselves with self-compassion”.In practicing self-compassion in our personal lives, rituals are an important step towards accepting our new realities and all the emotions that come with it. In every culture, rituals have always been accepted as a mark of change, and honouring those we love, but today’s world asks that we bring some of those comforting rituals into the hybrid workplace too.Mugambi says that rituals and routines can anchor us as we move through the highs and lows of our emotions. “Think of any act that replenishes your body, mind, and soul. It could be anything from exercise and gardening to playing music, prayer, and meditation.” One ritual that leans into the home as well as the workplace is to create a dedicated space in a room or on your desk for quiet moments of reflection. In How to grieve in a socially-distanced world, we explore more ways to create new rituals.Navigating grief in the hybrid workplace When your bereavement leave ends and you find yourself back at your desk, facing the everyday demands of work and productivity, you can take comfort in the knowledge that there are ways that you can make the most of the hybrid workplace – and soften the difficulties during your grief.Boundaries have become a little more challenging to establish and maintain in the hybrid workplace. But as challenging as it may be to set your boundaries, remember that they create not only a sense of safety for yourself, but can also foster clarity for you and the team you’re working with. Take the time to think about what is acceptable for you during this time, and communicate it in a way that is comfortable for you – even if you have to put it in an email.Isolation is something that many of us experience in the midst of our grief. Even when we’re in the company of others who have faced their own grief at one time or another, we can still feel a disconnection. We all work through grief in our unique ways. When the hybrid workplace comes into play, it often adds to these feelings of isolation. So if you’re feeling the need for more social connections with your colleagues, consider putting yourself forward for a team collaboration, a brainstorm, networking opportunities, or ask a mentor to take you under their wing. Burnout is a concern not just in grief, but in the hybrid workplace too. While stress is already heightened by the trauma of loss, the hybrid workplace makes many of us feel as though we need to constantly push the extra mile to prove that we’re not taking advantage of the self-directed nature of the new normal. Check in with yourself often, be aware of the signs of burnout, and keep your channels of communication as open and as clear as you can with a team leader you trust. The Burnout and Boundaries for Young Professionals podcast with TSBU clinical psychologist Lwanele Khasu is well worth a listen too!Better breaks are the new normal too in the hybrid work model. Place your focus on productivity rather than on the appearance of seeming busy. Even in the best of times our minds need a break, but it’s even more important when we’re grieving. ‘Grief brain’ can often make it harder to concentrate, so take the time to update your calendar with scheduled breaks for a walk, a little gardening, a journaling session, or even a quick nap if that’s what you need.Transforming grief into growth‘The flower that blooms in adversity is the rarest and most beautiful of all.’ – Mulan. You may have heard these words before, and although they may not ring true for you right now, scientists are actively studying what they call adversarial growth. Because it really is possible for us become stronger in our struggles.To keep growing as a person within the hybrid workplace, Mugambi encourages us to feel, to experience the emotions associated with what we have lost. Because our feelings affect our thoughts, which in turn affect our behaviour. “When we name our emotions, it allows us to release the trapped feelings, redirect that energy positively, to develop emotional flexibility through life’s ups and downs, and ultimately, to heal, and thrive.”Here are the questions Mugambi says we should ask ourselves as we grow through grief:What has changed? Acknowledge that losses come with change and that something in your life is now different. This mental acceptance allows you to embrace the facts of your reality.What am I feeling? Use feeling words to name the emotions connected to the changes in your life. Am I sad, angry, lonely, relieved, or frustrated? This is critical for your healing journey because it allows you to accept all the uncomfortable parts of yourself without judging. Journaling and mindfulness are just some ways to place your feelings in the present. What are my feelings telling me about my deepest longings? In asking this question, we start to recognise that there are values and lessons attached to our feelings. For example, the loneliness, sadness, and pain that is felt after the death of a loved one may be a reminder of how deeply we value family, friendships, and in general, healthy human connections. Mugambi also gently reminds us that grief is something we go through, not under, over, or around. So please remember to keep pulling your focus back to the things that feel nurturing and comforting to you. And remember that it’s more than okay to reach out for professional help when you start feeling overwhelmed.For clinical guidance in working through your grief, take a look at the TSBU Dealing with Loss and Grief online workshop to help you build skills and face these challenging times one day at a time. Or simply start by reading Ambiguous loss: Living with unresolved grief with TSBU clinical psychologist Bongiwe Sokhela as she breaks down the uncertainty of ambiguous loss.

Why mental health is critical for young professionals’ success

“When you become the master of your mind, you are master of everything.”Swami SatchidanandaResilience, the ability to handle and bounce back from challenges, is becoming an increasingly important skill in today’s working world. At The Space Between Us, we strongly believe that mental health is the foundation for the wellbeing and optimal functioning of every individual in their work and personal life.Let us tackle some key questions you might have:What is mental health?It’s the ability to harness your mind as a tool to help you be grounded in who you are, have amazingly supportive relationships, work through life’s storms, bounce back, work productively, and live your best life. It is the also about our ability to contribute to our community and or things larger than us. Mental health speaks to how our brain is wired which then impacts how we think, feel, see the world and behave. Whereas mental illness refers to shifts in our thinking, our emotions and/or behaviours that create distress and impaired functioning, in family, work and social relationships. Mental illness is often a result of chemical changes in the brain and more often than not has a family history. We should think about mental health on a continuum. On the one hand of the continuum is the ability to thrive and manage our stressors effectively and on the far end of the spectrum is feeling totally out of control and out of touch with the reality as we move closer to mental illness. In reality, all of us move between these extremes in different seasons of our lives, depending on what stressors we have, what skills we have to manage them and how our relationships are holding us. According to the South African Depression and Anxiety Group (SADAG), 1 in 3 South Africans have a mental illness. This translates to roughly 20 million people (a third of people in our country).Why don’t we know more about mental illness when it has such a devastating effect?Physical illnesses like Cancer, or Diabetes, often draw major public support while mental illness tends to attract negative descriptions and stigmatisation. This type of fear of the unknown, shaming and value judgment has been key in forcing discussions on mental illness underground and its sufferers feeling isolated and blamed rather than supported. What tools can we use to make ourselves mentally strong and resilient?Feel your emotions, they contain vital information. While not all emotions are pleasant it’s important to allow emotions to run their course. Name them so they move from the shadows into a space you can start tackling them.Learn to recognise and be prepared for situations, challenges or stresses that impact you more negatively and experiment with ways to manage them.Connect with other people with empathy and understanding. Focus on finding trustworthy and compassionate people who know your story and validate your feelings. This will create a community and help you feel less isolated. Consider what gives your life meaning to improve your mood and mental well-being. Take time to look back and celebrate new skills you have learned. Seek professional help and tools to support you in your journey.What are the telling signs that could mean your mental health needs attention?Mental health is about being able to cope with the normal stresses of life, to work productively and fruitfully, and to be able to contribute to our community. It includes our well-being at an emotional (how I feel anger, fear, joy, passion, love, shame and guilt), psychological (being in touch with reality, how my mind is wired to respond) and social (how I connect to people and they to me) level. When we are unable to do this, and when we have ruled out physical causes of not being able to connect to others, cope with life, contribute and be productive at work we may be moving towards injury on the continuum. How can the Young Professionals Programme help me to be mentally strong and successful?Prevention is better than cure. We believe in a pre-emptive approach, by providing you with the skills to help you proactively manage your mental health, develop the mental resilience to deal with the ebbs and flow of work and home life, and prevent mental illness.Our workshops and interventions will enable you to grow in your career by: ● Understanding and developing your sense of self and your belief in your own worth and ability to take control.● Developing insights, skills, appropriate empathy and boundaries in interactions with those around you. ● Understanding how identity (including race and gender identity) develops and impacts the way you relate both in the workplace and outside. ● Developing mechanisms for protection when overwhelming experiences happen to you and being able to appropriately handle conflict situations.● Understanding how to integrate the various aspects of your life and prevent burnout.Click here to read more about how our programmes support you to thrive.

Self-esteem is our soft landing

TSBU clinical psychologist Linda Mthenjane thinks we could do with a little re-framing of self-esteem. Rather than a brittle exterior shield to fortify ourselves against the knocks of life, it’s the soft centre that holds us until we’re strong enough to get back up again.When we think of self-esteem, we tend to think of it as something that we either have or we don’t, but it’s often more fluid than that. We can have positive self-esteem days (or moments), and we can have times when our self-esteem takes a dip. It’s in the quest to create a more genuine sense of self-esteem, however, that we find our roots in self-worth. All of us, are born with an innate sense of self worthiness; it’s a gift we have. Pia Mellody says it so beautifully when she defines self-esteem as the “internal experience of one's own preciousness in the face of one's human frailty”.Our sense of preciousness and the way we grow upWhile we’re born with the gift of self-worth, self-esteem is something that must be nurtured by those around us when we are young. It’s the way we are seen. When our mothers, aunts and grandmothers hold us and our fathers take the family snapshots, the way they respond when we cry, or tell us we’re loved and beautiful and safe. Literally from “hour zero” our caregivers are in the position to esteem us … we cannot, as babies, esteem ourselves.If you did not feel valued growing up, if you felt yourself shrinking while others around you may have bloomed, or you feel that your sense of being seen is a little shaky, remember that as adults, the capacity for esteeming ourselves now is now an inside job. And we are the ones who have to do the work.Building genuine self-esteemGenuine self-esteem is the enduring and unconditional state that flows from the well of our self-worth, that gift we are all born with. And while that self-worth cannot be lost, it can become so shrouded that we don’t see it or feel it anymore. But if we lift the veils, we can find our way back to ourselves and our inner sense of preciousness.One very powerful way to find our way back to our inherent self-worth is to practice compassionate self-awareness; a gentle, moment to moment introspection that nurtures a non-judgemental knowing and comforting the inner self. Compassionate self-awareness in playSo what does this moment to moment introspection look like? It’s about consciously checking in with yourself often throughout the day (you might want to set little reminders on your phone at first). You might wake up feeling great until you pull into your parking lot at work and see one of your colleagues. Suddenly you’re thinking, “They’re driving a much nicer car than me … and look, they’ve lost all the COVID weight and I haven’t even started my healthy eating plan yet.” There. That moment. That’s when you catch yourself and practice compassionate self-awareness by understanding fully what's going on within you. And as you feel your self-esteem take a dip, close your eyes and name where in your body you’re feeling this emotion. Get a sense of what it looks like, feel what your body is doing in that moment.In giving yourself the space and time to feel the emotions in your body, you can, for example, get a sense of what you might be “pushing against” with your back. When we feel our emotions in our bodies, they become easier to work with, easier to release, and easier to heal.The internal inventorySome people may not be ready (or quite comfortable) with the idea of opening themselves up to the physical representations of emotions in their bodies without the guidance of a qualified therapist, and that’s okay. Another way to approach the same situation above would be to take a quick internal inventory.Start by forgiving yourself for any thoughts that you’re not “good enough”. And then back it up with evidence that you actually are good enough. So while your colleague may be driving a nicer car and has lost the weight you haven’t yet shed, you’ll unearth your own accomplishments. Have you just given yourself the most amazing self-care day? Or signed up for a new course? Maybe you’ve implemented a new process at work, or have steadfastly stood by a friend during a particularly difficult time.So even though you may not be a size 34, you can still lift your chin and say, “I still think I’m pretty good, I'm still worthwhile, I have value, I have self-worth.” And that's what it's about. When you take stock, you will probably find more evidence to support your self-esteem rather than diminish it. I often suggest making a practice of it, like kicking back at the end of a week and tracking all the moments (big and small) where you did well.For those of us who need deeper levels of healing, or are living with a mental illness or unresolved trauma, we always recommend seeking help from a professional. But no matter who we are, or what we’re facing, when our self-esteem is low, we become out of touch with our inner selves. The soft and warm centre that knows you are precious and worth loving. That place that you can always come home to. The place that can always be your soft landing.For more on developing self-care, our Cultivating Self Care workshop is an invaluable tool in helping you develop a personal self-care plan in all spheres of life, from our physical and mental health to spiritual and relational health.

In a different light: autism in the workplace

Autism spectrum disorders (ASD) are a diverse group of conditions which impact the brain and nervous system. Characterised by challenges with social skills, repetitive behaviours, speech, and nonverbal communication, autism is a notably spectrum disorder. This means that each person with an ASD diagnosis will have their own unique set of strengths and challenges. This can range from the highly skilled to the severely challenged.There are no blood tests for Autism, and it remains quite a specialised and niche diagnostic space to be in, so making a diagnosis can be very challenging – especially when the obvious external signs of autism are not present. In some cases, the symptoms of high-functioning autism (HFA), can be overlooked until late childhood, adolescence, or even adulthood. Neurodiverse individuals can also develop something called masking, an unconscious act of hiding or coping with certain symptoms. However, you may notice inflexible thought patterns and behaviours, or repetitive actions. There can also be similarities between ASD and disorders such as attention deficit hyperactivity disorder (ADHD). In these cases, online tests can be a good starting point – but please take care to only use clinically-developed assessments provided by accredited and established healthcare facilities.And as a newly diagnosed young professional, you may feel relief to find an explanation for why you’ve often felt different from others. But it is still incredibly important to take a holistic and multidisciplinary approach to managing your autistic symptoms. There are many treatment options available to you, including speech-language therapy, occupational therapy, social skills training, sensory integration therapy, and cognitive behavioural therapy (CBT).While no study has yet been done to determine the total number of cases in South Africa, it is currently estimated that Autism affects approximately 2% of the South African population.Why I see ASD as an unlabelled superpowerAutism is an incredibly diverse spectrum, and no two people are the same. Their struggles will be different, their strengths will be different, and the way they balance those will also be different. But the reason why I so often say that autism is an unlabelled superpower is because every autistic individual I meet looks at the world through such a unique lens. They see things that we don't, they create patterns we can’t, they inspire me so often to take a step back and shift my own perspective. It’s so wonderful to see their perception of the world, and when they’re given the opportunity to thrive, we see just how much people with autism spectrum disorder (ASD) have to offer. Every day I see living proof of neurodiverse individuals chasing their dreams and achieving their goals just as much as anyone else.Working in a neurotypical worldWhile many companies are working to create a more inclusive culture, the truth is that not many industries have the flexibility to allow autistic individuals much control over their own environment. Very often loud, bright, and overwhelming, the working environment may have such an adverse impact on you that you might not enjoy going to work at all; you may even find yourself getting to the point of complete withdrawal, sensory overload, and meltdowns.As an undiagnosed adult, you may find it hard to understand what others are thinking or feeling, or make sense of social rules. You may feel anxious about social situations or find it difficult to express yourself. You may even find that others often think you’re being blunt, or rude.That said, the perception that autistic people, whether diagnosed or not, can’t fit into a certain workplace culture is a myth. I encourage you to remind yourself that you bring your own set of skills, talents, and perspectives to the table. The way you progress might look different to others, and there will be challenges to face, but they’re not impossible to navigate.In my experience, these are some of the most important strategies to help you transition into the workplace.Strategy #1: Lean into your support networkWhether your support structure is your family, your partners, or your friends and peers, it is important to keep that solid foundation as you transition into the workplace. I’ve found that the sense of comfort your support structure can provide is integral to the process of stepping into a new phase of life.It is also a very effective strategy to work with an occupational therapist during this time, someone who can help you navigate the change, fine-tune sensory integration practices, self-regulation processes, and build any new executive functioning skills that your industry may require.Strategy #2: Create a low stimulus arousal environmentYou might not want too much light, or too many colours, patterns, textures, sounds, and smells, and so it’s a good idea to take a minimalist approach to your work space. If you’re hyposensitive (under responsive) rather than hypersensitive (over responsive), you can always introduce additional stimuli if, or when, you need them. This is much easier to do when you have the option of working from home – if you happen to prefer solitude to social interaction.Strategy #3: Practice emotional regulationThis is one of the most important tools to keep using throughout your life. When you don’t know what you’re feeling, you don’t know how to regulate that emotion, so the starting point for alexithymia (the inability to identify and express emotion) is developing an understanding of what you’re feeling. Literally keep identifying and labelling the emotion as much as you need to. I find the emotional wheel chart particularly helpful with my clients. You can even print out a whole lot of emoticons if that works better for you. So name the emotion, identify where you feel it in your body, and use your particular set of tools and techniques to maintain the positive, or to restore a balance, or to self-soothe when you‘re feeling angry, anxious, or overwhelmed.Strategy #4: Keep cultivating self-awarenessIt’s incredibly important to be self-aware when you’re on the autistic spectrum. When you know how you feel, you know what you need. When you’re feeling drained you can take time out to recharge, when the noise is overwhelming you can find quiet, when something doesn’t make sense you can take a step back and ask for more clarity.This is where psychoeducation helps to understand how autism presents to you personally, because every presentation of ASD is different for every person. Self-awareness is also important in helping you identify your triggers, in coping with your disadvantages, and in developing your strengths.Strategy #5: Develop your strengthsTake the time to explore your passions and interests. What are you good at? What are you great at? What works for you? Which of your skills match your interests? Can you match that pattern to a career? One of my clients, a woman who was diagnosed with ASD in her mid-thirties, matched her passion for sports with her love for collating information about the human body and now runs one of the most successful schools in her field. She has changed her life in such an incredible way, and in turn, is changing many others.A final word on autismReceiving an autism spectrum disorder diagnosis is often met with fear, confusion, and anger and may feel like a sentence of life without fulfilment, but there is much we can do, no matter what your age of diagnosis. Autism is a neurological disorder that comes with many challenges, especially in communication and social skills. And while these challenges vary for every individual, most often people come to me for therapy and psychoeducation when the symptoms become too much. When it impacts daily life and their ability to function in school, work, and other areas of life. We always start by walking you through the acceptance phase, we identify your disadvantages, unpack your advantages, and look at ways that work for you as an individual.Over the years we have developed many behavioural, developmental, cognitive and psychological strategies and therapies to help you deal with everything from communication difficulties to social interactions and sensory processing. Through a multidisciplinary and holistic approach, there are countless ways we can improve the quality of your life, both at home and at work – especially when you’re given the space to bring in your own creative solutions.I can only try and imagine how scary it must be for you to not always understand what you’re feeling, or what the world around you is doing, but I want you to know that I see superpowers in action every day, and it’s honestly a privilege for me just to share the journey and walk alongside my clients with autistic spectrum disorder.And I think we could all do with seeing the world in a different light.Support for autism in South AfricaI would love for more South Africans to know about where to start with an ASD diagnosis. The earlier we can start intervention, the better. And while the average age of diagnosis in countries like the United States and the United Kingdom is around 3 years old, in my practice the average age of new referrals is 10.Many mental health professionals are working on increasing the access to the resources that can make an earlier diagnosis possible, and one of those resources is the DISCO assessment with The Neurodiversity Centre. DISCO is a good place to start for an autism diagnosis in South Africa. It’s an in-depth diagnostic interview for conditions on the autistic spectrum. There is no one specific diagnostic test for autism spectrum disorder, but DISCO is an important instrument in the complex process of making a clinical diagnosis.Other factors include additional assessments as well as collateral from other clinicians, families, and schools or creches.The Neurodiversity Centre has branches nationwide, but the DISCO can also be conducted online.For more on autism listen to TSBU clinical psychologist Linda Mthenjane in her podcast chat with a woman who raised a young autistic man who went from speaking nonwords as a child to a matriculant entering his first year of computer science studies.

Racial Identity, Diversity and inclusion in Corporate South Africa

South Africa’s constitution and labour laws protect everyone’s right to dignity and equality, yet many young professionals report having jarring experiences with workplace culture which can lead to feelings of inadequacy and imposter syndrome. In our latest podcast, clinical psychologist Linda Mthenjane and Clinical psychologist Kgabe Molepo unpack racial identity and inclusion.Listen to the Podcast below:

‘The Space Between Us’ content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Talk to Us: talktous@thespacebetweenus.africa

Bookings on Workshops: bookings@thespacebetweenus.africa

Our Company

About Us

Articles

Policies

Privacy Notice

Contact Us

Robant Lane, Edenburg,
Rivonia, 2129,
South Africa

Customer PLATFORM APPLICATION TERMS AND CONDITIONS

PRIVACY POLICY AND USE OF PERSONAL INFORMATION

Finding mental health resilience for township youths

How to set boundaries for a thriving work/life balance

Podcast: Burnout - What our leaders can do. What we can do.

How to help children deal with grief

How to help children cope with distress

Man To Man: There Is No Shame In Having Mental Health Difficulties

Psychological Safety - Our Birth Right To Connection

Understanding Suicide