With one in seven Australians experiencing depression in their lifetime, and one quarter of us experiencing anxiety*, it’s fair to assume a lot of us say we’re okay when we are not.
Life can throw curve balls and deliver daily stresses that challenge us. Though most of us are resilient and can weather those rough days and get through them, sometimes they’re not the only worry for our minds. Anxiety or depression can fly in under the radar at times and surprise us, and more often than not, it isn’t a switch that can easily be turned off.
‘Mental Health’, is a frequently used term for mental health conditions, however we love the definition of mental health according to the World Health Organisation, “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to her or his community”. This reminds us, that put simply, mental health is about wellness.
When we talk about wellness and health for our bodies, we are told to eat our veggies, we try to consume 2L of water a day, we exercise, (okay, should be exercising) and we see a doctor every once and while to make sure everything is in tip top shape. So, our question is, why don’t we do the same for our minds, for our mental health?
One of the best things we can do to keep on top of having a healthy mindset is to invest in preventative steps. This list of 10 Tips to manage stress and anxiety by the Black Dog Institute Australia is a great way to get started.
1. Channel your anxious energy into action: get informed, plan, and prepare
We often feel anxious when events feel out of our control, and when we think we don’t have the capacity, skills or ability to cope. Anxiety tricks us into thinking about the worst-case scenarios in vivid and frightening detail.
Instead of worrying, try your best to focus on what’s under your control. Equip yourself with the facts about COVID-19 from trusted sources. Follow government advice and make a plan about what you and your family will do if you need to be in isolation, or quarantine.
2. Limit or avoid unhelpful media and misinformation
Being exposed to constant, alarming, anxiety-inducing stories convinces us that there is something to panic about, and further perpetuates myths, rumours, misinformation, uncertainty and anxiety. The more we read and hear about it, the more frightening it becomes, and the less chance we have to distract ourselves and do things that can take our minds off it.
Although it might be tempting to keep informed, or difficult to escape, limiting your exposure to media, news, and social media about coronavirus will help quell the panic.
3. Cut down or stop the behaviours that are fuelling your anxiety
There are certain actions, when performed frequently, that can fuel anxiety about health, and germ-phobia. Focusing too much on bodily symptoms, and relying on “Dr Google”, can consume one with anxious thoughts and panic.
Being aware of these behaviours, understanding how they’re making you feel, and replacing them with more helpful coping strategies can alleviate disproportionate feelings of anxiety.
4. Stay focused on the here and now, taking each day step by step
Try to focus on the here and now- not the past and not the future. Live in the moment and take one day at a time.
5. Be aware of negative thoughts and don’t give them too much power
Just because we’re thinking something, doesn’t always mean it’s true. When you notice yourself worrying a lot, take a step back, and try to let worries pass by without focussing on them too much.
6. Look after your body
Get enough sleep, exercise, eat well, avoid smoking, excessive alcohol and drugs. This will help protect your mental health and immune system.
7. Stay connected with others
It can make a huge difference when we share our worries with others, and connect with other people who are supportive. Try to stay connected to supportive people in your life so you feel less isolated and lonely. You might need try new ways of connecting that you haven’t before.
8. Help other people, be kind, and compassionate
When we help other people, it can also make us feel better. We are all in this together so let’s try our best to be kind and compassionate to each other.
9. Take a breath
When you feel overwhelmed take a few slow, deep breaths to help you calm down. If there are other things that help you relax (e.g., a walk or listening to music) you could try these too.
10. If you’re feeling like you’re not coping, get professional advice
It’s ok to ask for help. If you’re feeling overwhelmed by anxiety, seek professional support. Psychological therapies can be done online, or remotely via phone or videoconferencing, and are an excellent option if you’re in self-isolation, or worried about going to a clinic.
Importantly, be assured that for most people, the anxiety will be temporary, and will reduce over time, especially once the virus has been contained.
We hope these tips help you as much as they helped us.
Remember, you are not alone. There are many options to help you and your family through this global crisis. Some of the options are listed below:
Whilst there are many activities you can practice for mental health and wellness from day to day, it’s also something you can seek professional help and advice for. There are private health cover options available for Psychology services in the NT. To view our Premium Extras health cover, see here.
Whether it is yourself going through some of these hardships or if it’s friends, family, colleagues or employees struggling with mental health issues, please reach out to the Lifeline, BeyondBlue or Black Dog Institute.