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COVID-19 mental health and wellbeing.

 Quick Summary

The COVID-19 pandemic has been a stressful and difficult time for many, and taking care of your mental health may seem like a low priority. However, there are some simple steps you can take to make sure you and your family stay mentally well, and services available to support you. It’s normal to feel anxious and upset sometimes, but when your feelings make it difficult for you to manage your normal routine, it’s important to know the signs and have a plan in place so that you can get help if you or your family need it.

You can choose to:

  

Recognising the signs

About half of all Australians aged between 16 and 85 may experience mental ill health in their lifetime, and the coronavirus pandemic has meant many people have struggled, with lockdowns and isolation contributing to the issue.

You may have noticed changes in the way you are feeling, including things like feeling anxious or worried, feeling depressed, mood changes, sleeping problems, weight or appetite changes, feelings of guilt or worthlessness, substance abuse or any change in behaviour or feeling that something isn’t quite right.

A visit to your GP is the best step to discovering why these changes might be happening, but there are also some great resources online and in the community to support your mental health.

What can you do?

There are steps you can take to improve your mental health and wellbeing. Some of the things you can do to keep yourself well include:

– Get some sleep! Sleep is very important for physical and emotional health. Adults need 7-8 hours per night, children and teens need 9-11 hours;

– Stay connected. Keeping in touch with family and friends can help you feel much better, even if it is via the phone or online;

– Take a break from social media;

– Stick to routine. Keeping a regular household routine, including regular rest, mealtimes and activities as well as necessary chores, can help everyone in the family;

– Keep healthy and active. Try to stick to a healthy diet, limit high sugar snacks and drinks, and get some exercise each day. Studies have shown diet and exercise can dramatically boost mood in adults and children;

– Reduce alcohol and smoking;

– Reach out for help before things get too bad. Family and friends, community organisations and health professionals are there to help you. See Get Started for links to the help available if you are struggling.

Who can help?

Informal supports – friends, family, community leaders such as in church, social or sporting communities.

Community and Peer support networks – these networks include carer support groups, such as MyTime (see Providers for more about MyTime groups in your area). They may also include more formal networks where professionals provide support, either in groups or one-on-one. See Get Started for more about Community and Peer Support Networks.

GP – your doctor can support you and may refer you to other  health professionals, such as counselling services or psychologists.

Employee Assistance Program (EAP) – many workplaces have an EAP program which provides free, confidential counselling to employees for any mental health issues, not only those connected with the workplace.

Phone and online support – support is available over the phone from Lifeline 24 hours a day, 7 days a week by calling 13 11 14. See Get Started for more phone and online support services.

Looking out for others

When we are caring for others, we may put ourselves in last place. It’s important to remember that your mental health and wellbeing is important, especially if other people rely on you. As carers, it can sometimes seem impossible to take time out for ourselves.

You might like to write a self-care checklist and keep it somewhere you can see it every day. There are many examples of self-care checklists online. Here are some examples of things you could include on your list:

– Get enough rest;

– Staying connected with others;

– Nourish yourself with good food;

– Do something you enjoy;

– Move your body;

– Limit screen time;

– Reach out when things get tough.

Support is available for carers through Carers TAS Australia, who provide information and advice, counselling and respite. See Get Started for more information and how to contact Carers TAS Australia.

GET STARTED

If you or someone you know is at immediate risk of harm, call 000 and get help now.

If the risk isn’t immediate but you are still concerned, you can call Lifeline on 13 11 14 or Beyond Blue on 1300 22 46 36 to talk to a trained mental health professional, both services are available 24 hours a day, 7 days a week.

The Coronavirus Mental Wellbeing Support Service on 1800 512 348 is also available 24hrs a day, 7 days a week and staffed by trained health professionals.

Online support services:

The Department of Health’s Head to Health website offers digital mental health resources from trusted service providers.

The Embrace Multicultural Mental Health website has mental health information in many languages.

HeartChat Multicultural Mental Health also has information in many languages, and you can connect with a mental health professional who speaks your language and understands your culture.

The Beyond Blue website is a great place to find tips, resources and online community forums.

If you are employed, find out whether your workplace has an Employee Assistance Program (EAP) and if so, how you can go about accessing support.

Find out more about community and peer support networks in your area by taking a look at our Finding Your Way article  Community support networks – Finding Your Way

Carers TAS Australia can offer you advice, carer support, respite and counselling. Check out their website’s How can we help? page for more information.

Take a look at this great Raising Children Network article COVID-19, isolation, quarantine or lockdown: children with disability, autism or other conditions for some advice, tips, and links to activities, visuals and resources to help during isolation.

ACTION STEPS

Here you can find a simple list of the best actions to take if you are interested in this topic:

1 .

Emergency: call 000 and get help now.

2 .

Call Lifeline on 13 11 14 or Beyond Blue on 1300 22 46 36 available 24 hours a day, 7 days a week to discuss mental health concerns.

3 .

Phone the Coronavirus Mental Wellbeing Support Service on 1800 512 348. Also available 24hrs a day, 7 days a week and staffed by trained health professionals.

4 .

Prepare a self-care checklist and keep it in a place you can see it everyday, like the fridge door. Try to do the daily activities you have listed so you keep yourself as well as possible.

5 .

Recognise the signs of stress and when your mental health is deteriorating.

6 .

Reach out to your network of informal supports, eg. family, friends and community. Talking to the people you trust is a great first step to getting some help.

7 .

Check out the phone and online supports available.

8 .

Check out Peer and Community Support networks in your area.

9 .

See a GP or other health professional if you are struggling.