Understanding Mental Health

ADHD in Women

Wed, 24 Jun 2026 01:45:11 GMT

ADHD in Women: Why Symptoms Are Often Missed and Diagnosed Late

Attention Deficit Hyperactivity Disorder (ADHD) is underdiagnosed in women, with gender bias and cultural expectations prompting females to mask their symptoms, leading to a dismissed or delayed diagnosis. According to Frontiers in Global Women’s Health , a trend has emerged where, on average, men are diagnosed with ADHD between the ages of 11 and 22, while women typically receive a diagnosis much later, around ages 16 to 28. This is mainly due to girls not demonstrating the typical ‘naughty boy’ representation of ADHD, which is constant movement and disruptive tendencies, as, through social expectations, girls learn not to exhibit this behaviour.

Context

Historically, it was thought that ADHD is more common in males; however, according to the Australian Psychological Society, there has been a 450 per cent increase in adults being prescribed ADHD medication in the past 10 years, and 52 per cent of those were women. As a survival mechanism, girls often hide ADHD symptoms through rehearsing conversations, studying social rules, hiding sensory overwhelm and forced eye contact. This is referred to as ‘masking’. Foundational medical research centred on the male population; therefore, the ADHD diagnosis criteria present a gender bias by not considering the commonality of masking in girls, as boys often do not feel pressure to uphold similar behaviour expectations.

Symptoms

Symptoms of ADHD in women differ from those in men as they are often more internal; they include difficulty paying attention, a tendency to start but not finish tasks, having trouble remembering things, difficulty in organising tasks on time and struggling to follow instructions. These symptoms are often mistaken for anxiety or other conditions. A study involving interviews with 200 women with ADHD found that 70 per cent of participants had received a diagnosis of anxiety in childhood or adolescence and then went on to be diagnosed with ADHD as adults. Additionally, the assessment for ADHD in girls is often treated as subjective, receiving comments from doctors such as “she’s just a little bit quirky”, in contrast to the standard objective assessment that boys often receive.

Impact

There is a reported significant impact of living undiagnosed with ADHD, with it being highly consequential across all domains of life, including relationships, education and career. Additionally, an emotional cost comes with masking ADHD symptoms, which requires a high level of energy and can lead to emotional exhaustion and burnout. Women with ADHD reported that when they were undiagnosed, they felt that there was something wrong with them. Girls often receive correction comments of “you’re too sensitive and inconsistent”, resulting in high distress and negative self-judgment.

After receiving an ADHD diagnosis, people typically experience five stages:

Grief, of missed years of not knowing they had ADHD.
Relief, of finally finding an answer to years of confusion and distress.
Awareness, researching about symptoms and treatment for ADHD.
Superhero, realising you are unique and have a different way of thinking compared to neurotypical people.
Balanced view, finding harmony with the positive and negative effects of your condition.

Importance of Early Intervention

Early intervention is key to supporting girls with ADHD as it can significantly improve their development, well-being, functional capacity, and quality of life. The Mental Health Foundation Australia is here to help females with ADHD and for females who believe they may have ADHD. By creating an environment of safety and acceptance, where girls can feel comfortable unmasking.

How can the Wellness Hub help?

Counselling sessions can be tailored with predictability and structure to the individual’s strengths and challenges, and visual supports are available to accommodate variability in learning styles. We understand the experience of sensory overwhelm. Sessions are held in a room with limited outside light, and noise-cancelling headphones are available to assist with comfort. Services offer flexible support by adjusting conversations based on the energy and capacity that an individual is feeling that day.

We understand that asking neurodivergent individuals to talk about feelings is complex. Counsellors use a communication style that is effective in identifying problems and finding tools and solutions. Counsellors can offer referrals to assist with ADHD diagnosis, and if further support is needed.

You can use this link to book a counselling appointment at our Wellness Hub https://wellnesshub.mhfa.org.au/book-an-appointment

Blog Art & Written by Olivia Pase, Media Intern

Content Inspired by Shannan Lea, Provisional Counsellor

Navigating New Seasons

Thu, 18 Jun 2026 04:23:53 GMT

Navigating New Seasons

Life is filled with transitions. Some are anticipated and welcomed, while others arrive unexpectedly and challenge our sense of stability. Whether it is the loss of a loved one, the end of a relationship, a career change, relocation, retirement, or another significant life event, periods of change often bring a mixture of emotions.

Grief is a natural response to loss, and it extends beyond bereavement. We can experience grief whenever we lose something meaningful — routines, relationships, roles, hopes, or plans we had been working towards. During times of transition, it is common to feel sadness, uncertainty, frustration, confusion, relief, or even gratitude. These emotions may come and go, sometimes without warning.

There is no “right” way to navigate grief and change. Each person’s experience is unique, shaped by their circumstances, support systems, personal history, and coping resources. While some people move through transitions steadily, others may find themselves experiencing ups and downs along the way. Both experiences are valid.

Research suggests that grief is a common human experience. According to Grief.org.au, people may experience emotional, physical, social, and practical changes following a significant loss. These responses are part of the mind and body’s natural adjustment process as we learn to adapt to new circumstances.

Supporting Your Wellbeing Through Change

Be Patient with Yourself

Adjusting to change takes time. Acknowledge your feelings without pressuring yourself to “move on” quickly. Offering yourself the same kindness you would offer a friend can make a meaningful difference.

Stay Connected

Supportive relationships help reduce feelings of isolation. Whether through family, friends, community groups, colleagues, or professional support services, connection provides comfort and perspective during challenging times.

Maintain Small Routines

When life feels uncertain, familiar routines can create a sense of stability. Simple practices — taking a walk, preparing meals, spending time outdoors, or engaging in hobbies — help maintain balance.

Focus on What You Can Control

Transitions often involve uncertainty. Focusing on manageable steps and aspects of life within your control can reduce overwhelm and build confidence as you adapt.

Seek Support When Needed

You do not need to navigate difficult transitions alone. Reaching out for support is a sign of strength. Speaking with a trusted friend, support group, counsellor, or healthcare professional can provide guidance and encouragement.

Finding Meaning in New Seasons

While grief and transition can be challenging, they can also create opportunities for growth, reflection, and resilience. With time, support, and self compassion, many people find new ways to adapt, reconnect with their strengths, and move forward while honouring what has been lost.

Whatever season of change you may be experiencing, remember, Support is available. And taking one small step at a time is enough.

Blog Written by: Carolina Kotevski

Blog Art Designed by: Olivia Pase

Spoon Theory

Thu, 18 Jun 2026 01:48:22 GMT

"How many spoons do you have today?"

For many autistic people, this question communicates far more than asking, "How are you?" It opens a conversation about energy, capacity, wellbeing, and the often-invisible work involved in navigating everyday life.

Spoon Theory was born from Christine Miserandino's efforts to explain the hidden realities of living with lupus, a chronic autoimmune condition. As a writer and disability advocate, she sought a simple yet powerful way to describe the finite nature of energy and the impact this has on everyday life. What began as a personal explanation of chronic illness has since evolved into a widely recognised framework used across disability, chronic illness, and neurodivergent communities.

At its heart, Spoon Theory functions as an energy accounting system. Imagine beginning each day with a limited number of spoons. Each spoon represents a unit of physical, cognitive, emotional, sensory, or social energy. Every activity requires expenditure. Getting dressed may cost one spoon. Attending an appointment may cost two. Navigating a busy shopping centre, adapting to unexpected change, or participating in a prolonged social interaction may require significantly more.

For many autistic people, Spoon Theory resonates because it captures something they may have known for years: activities that appear simple from the outside can require extraordinary effort behind the scenes. Imagine arriving at work after navigating crowded public transport, bright lights, unexpected delays, background conversations, and multiple transitions before the day has even begun. By 9 a.m., an autistic person may have already spent spoons that others have not needed to think about. The challenge is not a lack of capability or resilience; it is the cumulative energy required to navigate environments that are not always designed with neurodiversity in mind.

This is where Spoon Theory becomes particularly powerful. It makes the invisible visible.

Too often, autistic experiences are misunderstood through a deficit-based lens. When someone leaves an event early, declines an invitation, requires recovery time, or experiences burnout, assumptions may be made about motivation or coping. Spoon Theory offers a different perspective. Rather than asking, "Why can't they do more?" it encourages us to ask, "What energy demands are they already carrying?"

From a neuroaffirming perspective, differences in energy expenditure are not evidence of laziness, weakness, or personal failure. They reflect the interaction between an individual's neurology and the environments they are required to navigate. This shift moves the conversation away from fixing people and towards understanding their experiences.

For psychologists, psychiatrists, counsellors, and other helping professionals, Spoon Theory can be a valuable clinical tool. It provides a collaborative framework for exploring patterns of depletion and recovery, understanding the impacts of masking and burnout, and identifying strategies that support sustainable wellbeing.

For autistic individuals, Spoon Theory can be equally empowering. It provides a language for communicating needs, setting boundaries, recognising early signs of overload, and understanding personal energy patterns.

What replenishes one person's spoon drawer may look entirely different for another's. For some, it may be engaging in a special interest. For others, it may involve sensory regulation, time in nature, movement, creativity, solitude, predictable routines, or meaningful connection. There is no universal formula. The value lies in understanding your own needs and intentionally creating opportunities for restoration.

Perhaps the greatest gift of Spoon Theory is that it shifts the conversation from "What's wrong with me?" to "What do I need?" It invites curiosity instead of judgement, self-awareness instead of self-criticism, and understanding instead of shame.

When invisible experiences become visible, understanding grows. When understanding grows, support becomes more meaningful. And when autistic people are empowered to understand their own energy needs, they are better positioned not simply to cope, but to flourish.

That is the enduring strength of Spoon Theory. It reminds us that wellbeing is not about having endless spoons. It is about understanding how energy is used, replenishing it intentionally, and creating a life that leaves room for authenticity, connection, growth, and joy.

Blog Written by: Shannan Lea, Provisional Counsellor

Blog Art Designed by: Olivia Pase, Media Intern

Understanding Low Mood

Fri, 01 May 2026 05:46:25 GMT

Understanding Low Mood

A low mood is something most people experience at different points in life, but it isn’t always easy to understand. It’s not as simple as being either “just sad” or “clinically depressed.” Research shows that low mood sits on a spectrum, and how we experience it can vary a lot from person to person. While it is human to experience the full range of emotions from high spirits to low moods, sometimes we present ourselves as happy and active to fit within social norms and leaving ourselves vulnerable to the reasons behind our sadness.

What causes low mood?

Often, it’s linked to everyday life. Stress, relationship problems, loneliness, or feeling misunderstood can all play a big role. Rather than being purely a medical issue, low mood is often connected to what’s happening socially and emotionally. For example, feeling isolated or constantly trying to “fit in” can wear people down over time.

What causes low mood? Am I Feeling Down, or Is There More to It?

Low moods does not always mean crying or having a frown on your face. Many people describe feeling tired, unmotivated, flat, irritable, overwhelmed, or disconnected. We may engage in avoidance behaviors; staying in bed, “doomscrolling” (spending large amounts of time on social media). Research by Bröer and Besseling (2017) found that in everyday life, people rarely label these feelings as “depression” right away—they often see them as a normal reaction to what’s going on around them.

At the same time, a low mood can look very different depending on the individual. A study by Jordan and colleagues (2020) on autistic adults showed that some people don’t feel “sad” at all—instead, they describe feeling empty, numb, or like they’re “floating.” Others may struggle to even identify or explain what they’re feeling. This means low moods are not always obvious, either to others or to the person experiencing it.

When Should You Pay Extra Attention?

A low mood becomes more concerning when it sticks around for more than two weeks or starts to affect daily life. Some signs that may warrant extra attention: losing interest in things you usually enjoy, withdrawing from others, struggling to function at work or school, or feeling unable to process your own emotions.

Low mood is common and often linked to life circumstances, but it deserves attention when it becomes persistent, overwhelming, or hard to manage alone. Learn to recognize the signs early and respond by reaching out. Talk to a friend, a professional, or a support service.

References

Bröer, C., & Besseling, B. (2017). Sadness or depression: Making sense of low mood and the medicalization of everyday life. Social Science & Medicine, 183, 28-36.

Jordan, A. L., Marczak, M., & Knibbs, J. (2021). ‘I felt like I was floating in space’: autistic adults’ experiences of low mood and depression. Journal of Autism and Developmental Disorders, 51(5), 1683-1694.

Written by Justin (Ching) Chan, Provisional Counsellor

Artwork by Suxim Yang

Importance of Affirming Support

Thu, 12 Mar 2026 05:41:04 GMT

Importance of Affirming Support

 What does neurodiversity mean?

Neurodiversity is the concept that, just as human beings naturally vary in how we look, sound, and love, we also vary in how our brains are wired. Diverse neurotypes – different ways of processing information, emotions, and sensations – are a normal and valuable part of the human experience. Neurodiversity isn’t about disorders to eliminate or cure; it’s about recognizing and respecting the full spectrum of human neurology.

Within this framework, individuals can describe themselves as neurodivergent – meaning their brain processes the world differently from what’s typically expected (often called "neurotypical"). For example, just as no single person is a "telecommunications system" however often they text you, no one is "neurodiverse." Instead, neurodiverse describes the collective diversity of all human brains (not individuals).

Historically, many neurodivergent people have been labelled with diagnoses framed as disorders (including but not limited to ADHD, autism, dyslexia, dyspraxia, dyscalculia). While these labels have often carried stigma or isolation, they can also open doors to self-understanding, community, and support – whether through therapy, accommodations or medication. The key is to shift from pathologizing differences to celebrating them as part of human variation, a biological fact (Walker, 2014).

How can mental health support be affirming?

A core principle in neurodiversity-affirming support is: "When you’ve met one neurodivergent person, you’ve met one neurodivergent person" (Milton, 2012). What feels safe or helpful for one individual might not for another. Affirming support starts with being person-centred and person-led, even in unexpected ways.

For example:

Sensory needs: A neurotypical brain might filter out background noise like a ticking clock, but for a neurodivergent person, that same sound could contribute to overwhelm or shutdown. Being curious about an individual’s unique sensory experiences—and how those may have shaped their sense of self—is critical.

Strengths, challenges and presuming competence: Neurodivergent individuals often develop remarkable skills and strategies to navigate a world not designed for their brains. Affirming support recognizes these strengths while addressing challenges, using resources and approaches led by neurodivergent voices and research.

Avoiding stigma, validating difference: Traditional mental health approaches sometimes misinterpret neurodivergent traits (e.g., fidgeting or doodling as "distraction" rather than a tool for focus). If somebody needs a step stool to reach a shelf, we would never describe their lack of height as a problematic behaviour pattern. Affirming support’s awareness reframes these differences as valid and valuable (Shear et al., 2025).

Affirming support isn’t just for neurodivergent individuals—it benefits everyone. By centring diverse sensory, emotional, and cognitive needs, mental health care becomes more inclusive and effective for all.

How can we support neurodivergent individuals?

Be open to exploring all evidence-based forms of support that align with your needs, whether that’s through accommodations, therapy, or medications. For example, Australian clinical guidelines for ADHD recommend a combined approach — therapy alongside medication where appropriately prescribed — as more effective than either alone (Australasian ADHD Professionals Association, 2022). Most importantly, find a practitioner who creates space for you to recover your authentic self – someone who doesn’t expect you to perform or pretend, but instead helps you explore your gifts, challenges, and goals on your own terms (Milton, 2012). You belong exactly as you are.

The Wellness Hub is a space where neurodivergent individuals can explore their experiences, challenges, and strengths in a neurodiversity-affirming environment. The provisional counsellors and psychologists are trained in contemporary practices that centre the unique needs of neurodivergent clients. Clinicians’ training is grounded in respect for the identities and experiences of every client, including:

Person-centered collaboration: We start by listening to your goals and needs, whether or not they are directly related to neurodivergence. Your sessions are led by you.

Awareness of neurodivergent experiences: Our practitioners understand that neurodivergent individuals may process emotions, thoughts, and sensations differently. We work to validate these experiences and adapt our support accordingly.

Small but meaningful accommodations: Our in-person session rooms include tools like fidgets, and we’re open to discussing other accommodations that help you feel safe, seen and understood.

We also recognise that neurodivergent individuals and members of many communities have often faced environments – including mental health spaces – that were not designed with their needs in mind. The Wellness Hub and its clinicians are actively committed to changing that by continuing to learn, adapt, and centre these perspectives in our practice. Support that respects, explores and affirms your neurodivergence is here and possible.

References

Australasian ADHD Professionals Association. (2022). Australian ADHD clinical practice guideline: Multimodal treatment and support. https://adhdguideline.aadpa.com.au/treatment-and-support/multimodal-treatment-support/

Milton, D. E. M. (2012). On the ontological status of autism: The ‘double empathy problem’. Disability & Society, 27(6), 883–887. https://doi.org/10.1080/09687599.2012.710008

Written by Ben Ellis, Provisional Counsellor

Gentle Strategies to Calm Your Mind and Body

Tue, 10 Mar 2026 04:36:55 GMT

Gentle Strategies to Calm Your Mind and Body

We often ignore our body signals, prioritising our daily tasks over self-wellbeing.

Research shows that about 42.9% of people aged 16–85 experience a mental health disorder at some point in their lives, with anxiety being the most common condition (ABS).

We often ignore discomfort until pain demands attention, choosing quick fixes rather than genuine care. This reminds us that stress and emotional challenges are not rare they are part of the human experience.

Do you know how to respond other than giving up?

Sometimes the most powerful response is simply slowing down, noticing what we feel, and allowing ourselves a moment to breathe.

Listening to your body can help you feel more at ease and supported.
By tuning in, you can respond gently before stress builds up.

This can improve your overall comfort, health, and sense of balance.

Recognising Stress Signals

When you are stressed, your body goes into overdrive. Early signs may include:

Headaches
Stomach aches
Trouble sleeping
Mood swings
Fatigue
Changes in appetite

These are not signs of weakness but rather signals asking for attention and care.

Relaxation Techniques to Calm Your Mind and Body

Even small acts — like stepping outside for fresh air or drinking a warm cup of tea mindfully — can make a difference. It’s important to explore and find what works best for you, as everyone responds differently.

Slow Breathing: Stress often makes breathing fast and shallow. Slowing your breath can help you feel calmer.

Mindfulness: Mindfulness does not require special equipment; it is attention to the present moment without judgment, helping you step out from racing thoughts and reconnect with what is happening now.

Notice what you see and hear around you.
Check in with how you feel physically and emotionally.
Observe small details you might usually miss.
Become aware of your posture and body position.

Visualisation

Using your imagination to create a calming scene.
Find a quiet space where you won’t be interrupted.
Close your eyes and imagine a peaceful place, such as a beach, garden, or somewhere that feels safe to you.

Engage your five senses:

What do you hear?
What do you smell?
What can you feel or touch?
Is there a taste in the air?

Allow yourself to fully experience this peaceful scene for a few minutes.

A Gentle Reminder

Relaxation is not about doing everything perfectly. It is about creating small, supportive moments throughout your day. When you listen to your body and respond with care, you build resilience over time.

Your Wellbeing Matters

At Mental Health Foundation Australia (MHFA), we are committed to supporting your emotional wellbeing through psychological counselling, peer support, education, and community programs.

If you or someone you know needs support, visit www.mhfa.org.au to learn more or connect with our services. Support begins with reaching out, and we are here to listen without judgment.

Written by Shristi Baral and Usama Zaka

Artwork by Bao Quach

Understanding Daily Stressors

Wed, 04 Mar 2026 03:03:33 GMT

Understanding Daily Stressors

Stress is often talked about as if it only shows up during big life events. In reality, most stress comes from much smaller, everyday pressures. These are things that quietly pile up: a full inbox, running late, worrying about money, caring for others, juggling work and study, or even trying to keep up with messages and news. None of these are dramatic on their own, yet together they can leave us feeling worn down, irritable, or constantly on edge.

Common daily stressors look different for everyone. For some people, it is time pressure and too many responsibilities. For others, it might be social expectations, family dynamics, or the constant background noise of digital life. Even positive things, like planning a vacation or starting a new role, can add stress because they demand energy, attention, and adjustment.

Stress is not a sign of weakness. It is a very human response to demands placed on our minds and bodies.

One of the tricky parts is how small stressors accumulate over time. Think of it like carrying a backpack that slowly gets heavier. You might not notice each extra item being added, but after a while your shoulders start to ache. In daily life, this can look like feeling tired even after sleeping, snapping at people you care about, or finding it hard to focus on simple tasks. Many people realise how stressed they are only when they hit a wall.

Noticing your own stressors is a gentle skill you can build. A simple place to start is with curiosity. When you feel tense, drained, or overwhelmed, pause and ask yourself, “What has my day actually looked like?” You might notice patterns, such as certain conversations, environments, or times of day that leave you feeling depleted. Some people find it helpful to do a short check-in at the end of the day, either in their head or on paper, and name one or two moments that felt heavy and one that felt supportive.

From my own experience, stress rarely came from one big thing. It was usually a mix of wanting to do well, saying yes too often, and not realising how little rest I was giving myself. What helped was not trying to “fix” everything at once but learning to spot the early signs of overload and taking small steps — such as short breaks or being more honest about my limits.

Gentle strategies for navigating stress do not have to be complicated. They can include creating small pockets of rest, moving your body in a way that feels kind rather than punishing, keeping regular meals, and staying connected with people who feel safe. It can also help to practice saying “no” or “not right now” without over-explaining yourself. These are not cures for stress, but they do make it more manageable.

Counselling can be especially helpful for understanding stress patterns over time. In a supportive space, people can begin to notice what triggers their stress, how they usually cope, and where those coping strategies came from. Sometimes we discover that we have been carrying expectations or roles that no longer fit. Counselling is not about judging these patterns, but about understanding them and gently creating more choice and flexibility.

Stress is part of being human. The goal is not to eliminate it, but to relate to it with more awareness and care. When we start to understand our stressors, we also start to understand ourselves a little better. And that is often the first step toward feeling more balanced and supported in daily life.

Written by Vjosa Krasniqi, Provisional Counsellor – Wellness Hub

Artwork by Bao Quach

Understanding Mental Health

ADHD in Women

ADHD in Women: Why Symptoms Are Often Missed and Diagnosed Late

Navigating New Seasons

Navigating New Seasons

Spoon Theory

"How many spoons do you have today?"

Understanding Low Mood

Understanding Low Mood

Importance of Affirming Support

Importance of Affirming Support

Gentle Strategies to Calm Your Mind and Body

Gentle Strategies to Calm Your Mind and Body

﻿

Understanding Daily Stressors

Understanding Daily Stressors

﻿