Mind Awareness Blog

Let's understand your menopause journey

Thu, 09 Jul 2026 04:56:52 GMT

Have you noticed feeling different lately? Perhaps you're more emotional than usual, feeling tired for no obvious reason, or finding it difficult to concentrate.

Menopause is not a sudden transition. It happens gradually over several years. Menopause has increasingly been recognised across Australia as a hidden crisis, with growing national awareness about its impact on women's mental health, workplaces and quality of life.

During the years leading up to menopause (perimenopause), hormone levels begin to fluctuate. Your menstrual cycle may become irregular, periods may become lighter or heavier, the number of days of menstrual flow may reduce, or you may skip periods altogether before they stop completely for 12 consecutive months.

Most women experience menopause between 45 and 55 years of age, with the average age around 51 years.

Around 1.9 million Australian women aged 45–64 years are currently living through perimenopause or menopause.
Research also shows that approximately one in four women experience moderate to severe psychological symptoms, including anxiety, depression or significant emotional distress during this life stage.

Although menopause is a natural life transition, it is still surrounded by stigma, making many women feel reluctant to discuss their symptoms or seek support. Every woman's experience is unique, and there is no "right" way to experience menopause however, with community awareness we can help in reducing stigma and encourage women to seek support earlier.

“Menopause is not simply a reproductive transition it is also a brain health transition. Mood changes, anxiety and depression are real symptoms and deserve understanding, support and appropriate care” - Professor Jayashri Kulkarni, psychiatrist and women's mental health expert.

Three Key Stages of Menopause

 How Menopause Can Affect Your Mood?

Women with a history of Premenstrual Dysphoric Disorder (PMDD) or severe depression may experience more intense emotional symptoms during perimenopause.

When levels of estrogen and progesterone changes during the perimenopause and menopause stage it influences brain chemicals which are responsible for regulating mood, sleep, memory and emotions.

These experiences are common, unpredictable, may feel completely fine some days, while on other days even a small task or challenges could feel overwhelming. However, recognising these early changes can help understand what your body is telling you towards seeking professional support.

Early Signs to Recognise

While every woman experience menopause differently. Some might experience only a few symptoms or many, and they may come and go over time.

Menopause Across Cultures

Menopause is experienced differently across cultures. In many Culturally and Linguistically Diverse (CALD) communities, menopause is often misunderstood or rarely discussed because of cultural beliefs, language barriers or stigma. Some women may feel embarrassed to seek help or believe they should simply "put up with" their symptoms. Creating culturally safe and respectful conversations helps women access support earlier and improves emotional wellbeing.

Ways to Support Your Health and Wellbeing

There are many practical steps you can take to support yourself before seeking medical treatment.

Listen to your body: Give yourself permission to rest when you feel tired.
Keep moving: Regular walking, stretching, yoga or gentle exercise can improve mood, sleep and energy.
Eat nourishing foods: Choose foods rich in calcium, iron, vitamin D and protein while staying well hydrated.
Prioritise sleep: Develop a relaxing bedtime routine and maintain consistent sleep habits.
Stay connected: Spend time with family, friends or trusted people. Talking about your experiences can reduce feelings of isolation.
Manage stress: Practice mindfulness, meditation, breathing exercises or activities that help you relax.

A holistic approach: Dr Preeti Khillan

Obstetrician and Gynaecologist, advocates for a holistic approach to menopause care.

She encourages women to combine healthy lifestyle habits, regular physical activity, balanced nutrition, and emotional wellbeing strategies with personalised medical care. When appropriate, she also recommends discussing menopausal hormone therapy (MHT) and other treatment options with a qualified healthcare professional to develop an individualised plan that best supports each woman's needs and quality of life.

Support is available: Seek professional advice when symptoms persist

If symptoms begin affecting your work, relationships or daily life, speak with your GP or a menopause-trained healthcare professional.

In Australia, many organisations provide education, webinars, online resources and post menopause wellbeing programs that focus on healthy ageing, bone health, heart health and ongoing emotional wellbeing including the following:

The Mental Health Foundation Australia provides mental health education, peer support groups, wellbeing programs, referral pathways and community engagement activities that help reduce isolation and strengthen emotional wellbeing.

Phone: 1300 643 287

Email: admin@mhfa.org.au

Additional Menopause Programs and Services within Australia including Local hospital menopause clinics, Community menopause support groups and Women's health centres across Australia.

You are not alone. Menopause is a natural life transition, and with the right information, support and professional care, women can move through this stage with confidence, resilience and hope.

References

Almeida, O. P., et al. (2024). Mental health in midlife women: Depression and anxiety during the menopausal transition. The Lancet Regional Health – Western Pacific. https://doi.org/10.xxxx/xxxxx (Replace with the final DOI or publication details if you cited a specific Almeida et al. paper.)
Australasian Menopause Society. (2023). Information sheets. https://www.menopause.org.au/health-info/information-sheets
Australian Bureau of Statistics. (2023). National, state and territory population. https://www.abs.gov.au
Department of Health and Aged Care. (2023). National Women's Health Strategy 2020–2030. Australian Government. https://www.health.gov.au/resources/publications/national-womens-health-strategy-2020-2030
Jean Hailes for Women's Health. (2024). Understanding menopause. https://www.jeanhailes.org.au
Kulkarni, J. (2021). Menopause and mental health. Monash Alfred Psychiatry Research Centre. https://www.maprc.org.au
Mental Health Foundation Australia. (n.d.). Wellness Hub Psychology Clinic. https://mhfa.org.au
Monash University. (2024). Professor Jayashri Kulkarni. https://www.monash.edu/medicine/psych/matc
National Institute for Health and Care Excellence. (2024). Menopause: Diagnosis and management (NG23). https://www.nice.org.uk/guidance/ng23
Royal Australian College of General Practitioners. (2024). Managing menopause. In Guidelines for preventive activities in general practice. https://www.racgp.org.au
Women's Health Victoria. (2023). Menopause information and resources. https://www.whv.org.au
World Health Organization. (2022). Menopause. https://www.who.int/news-room/fact-sheets/detail/menopause

Blog Written by Masters of Social Work Interns: Julia Salvedia, Ruwandi Omesha Perera & Nisha Khadka

Blog Art Designed by Media Intern: Bianca Joncevski

Navigating Financial Stress

Fri, 03 Jul 2026 00:42:28 GMT

Australia’s current economic conditions of high inflation, rising cash rate and soaring housing costs have been linked to poor mental health outcomes such as psychological distress, anxiety and depression.

What is financial stress?

Financial stress refers to households struggling to meet financial commitments and having limited financial resources. Examples include struggling to cope with rising mortgage payments and higher food and energy prices. It can lead to health concerns such as an increased heart rate and blood pressure, difficulty sleeping, fatigue, irritability, difficulty concentrating, and feeling hopeless or helpless.

Financial stress can impact relationships, physical and mental health. Individuals dealing with financial stress may engage in behaviours such as arguing with others about money, withdrawing from social situations, and delaying needed health care due to cost.

Key statistics of financial stress

The Household Income Labour and Dynamics survey in Australia found that from 2022 to 2023, the overall financial stress level rose from 11 per cent to 13 per cent. Certain groups, such as the unemployed, single parents and renters, are more prone to experiencing significant financial stress.

In 2023, a Beyond Blue survey of more than 5,000 people found that one in three reported that cost-of-living pressures had negatively impacted their mental health either “quite a bit” or “an extreme amount” over the previous 12 months.

Lifeline had 26,000 searches for assistance, its highest amount recorded, with referral searches by helpline counsellors relating specifically to financial issues and homelessness increased to 49 per cent between August 2022 and January 2023.

It has never been more crucial to understand the association between financial stress and mental health outcomes and to improve your well-being in these conditions.

What are the current gaps in mental health services in Australia?

There is a wide gap between the number of people who need psychological care and those who actually receive it. A recent study suggests that roughly 4.3 million Australians aged between 16 and 85-years-old experience mental illness each year, but only half of these people receive care.

This gap is driven by the accessibility and affordability of mental health support in Australia.

The average cost of a therapy session in Australia can range from $100 to over $300, depending on the type of service and the provider. This leaves people struggling with the cost of living unable to afford the necessary assistance.

At the Mental Health Foundation Australia, we support everyone no matter their financial situation. We bridge the mental health service gap by offering affordable $30 counselling sessions at our Wellness Hub. We believe accessible mental health support should not be a luxury and that we all deserve help when needed. If you are unable to afford these sessions, the fee is then waived.

Cost-effective ways to support your mental health

Nature Therapy

Going outside and spending time in nature is scientifically proven to boost mental health. After only 10 to 15 minutes outdoors, the stress hormone cortisol can be measurably lowered. Taking your morning coffee outside or going for a walk on your lunch break can positively improve your sleep, limit ruminating thoughts, and help you focus.

Downloading a budgeting app

There are many free budgeting apps available to users. These resources can help raise financial awareness and help identify unnecessary spending.

Journaling

Putting your thoughts down on paper is a low-cost way to reduce stress and anxiety levels, relieve your mental load, and regulate your emotions.

Meditation

Meditating is another way to reduce your stress hormone cortisol. This method helps calm your nervous system and helps you feel grounded amid financial anxiety.

If you are experiencing financial anxiety, or facing mental health challenges, our counsellors offer a safe space for you to share your concerns and ensure you receive support. To book an appointment, visit our website: https://wellnesshub.mhfa.org.au/book-an-appointment

REFERENCES:

Financial stress and mental health - Mental health. (2025, December 2). Australian Institute of Health and Welfare. https://www.aihw.gov.au/mental-health/topic-areas/other-mental-health-reports/financial-stress
‌Unravelling the psychological impact of financial stress in a cost-of-living crisis | APS. (2025). Psychology.Org.Au. https://psychology.org.au/for-members/publications/inpsych/2023/spring-2023/unravelling-the-psychological-impact
‌Financial stress and your health. (2025, July 3). Healthdirect.Gov.Au; Healthdirect Australia. https://www.healthdirect.gov.au/financial-stress#cause
‌Prevalence and impact of mental illness - Mental health. (2025, May 20). Australian Institute of Health and Welfare. https://www.aihw.gov.au/mental-health/overview/prevalence-and-impact-of-mental-illness
‌Therapy Costs - Psychotherapy and Counselling Federation of Australia. (2021). Pacfa.Org.Au. https://pacfa.org.au/portal/portal/Community/Therapy-Costs.aspx

Blog Written by: Bianca Joncevski & Olivia Pase, Media Interns

Caring for Those Who Care: Understanding Occupational Trauma

Thu, 25 Jun 2026 05:58:56 GMT

Caring for Those Who Care: Understanding Occupational Trauma

Every day, people show up to work carrying their own commitments, emotions, and challenges, yet they continue to make space for others. They listen with empathy, support people through difficult circumstances, and provide care when it is needed most. Whether in healthcare, social work, education, community services, or emergency services, their dedication and kindness have a lasting impact on the individuals, families, and communities they serve.

What Is Occupational Trauma?

Occupational trauma is the emotional impact that can develop when people regularly witness emotional or traumatic experiences of others through their work, they may carry some of those feelings with them which impacts on individual overall wellbeing.

Why understanding occupational trauma is important?

According to Safe Work Australia (2025), mental health conditions accounted for 12% of all serious workers' compensation claims in 2023–24, with psychological injury claims continuing to rise across Australia.

Australian Housing and Urban Research Institute (AHURI) found that workers in social housing and homelessness services often deal with difficult and emotional situations. Over time these experiences can affect their mental health and wellbeing. This highlights the importance of creating supportive workplace environments.

This urges the need for employees to understand that occupational trauma does not mean a person is not good at their job rather it is a normal reaction that can happen when someone works closely with people, takes on a lot of responsibility and fosters emotional connection. Anyone working in any profession can experience it regardless of their expertise and experience.

Different ways it may occur within the workplace environment

Occupational trauma can develop when people are regularly exposed to emotionally demanding situations in the course of their work. While experiences vary from person to person, some common ways occupational trauma may occur include:

Listening to distressing or traumatic stories as part of your role.
Supporting people who have experienced trauma, loss, grief, or significant hardship.
Managing workloads that are consistently beyond what is reasonably achievable, leading to emotional exhaustion and fatigue.
Experiencing workplace bullying, harassment, aggression, or ongoing conflict.
Being exposed to critical incidents, emergencies, or other confronting situations.

Even when workers are not directly involved in these experiences, they can still be affected by what they witness, hear, or support others through. Over time, repeated exposure to these situations can have a significant impact on a person's emotional wellbeing.

Signs To Notice

Sometimes the signs are small and easy to miss. A person may feel emotionally drained at the end of the day or find it difficult to leave work related thoughts at work and keep replaying conversations after work hours. This may lead to:

Lack of energy than usual
Disconnection from activities someone normally enjoy or find it now harder to concentrate.

While work can provide purpose, connection and a sense of achievement, ongoing stress and challenging experiences can affect our overall wellbeing. Recognising these signs early, responding with understanding and support can make a meaningful difference.

Few steps to consider

Creating healthy and supportive workplaces is one of the most effective ways to reduce occupational trauma.

Start considering short breaks during the day, step away for a while and shut the laptop, stretch or get some fresh air.
Maintain a healthy, nutritious diet and avoid skipping meals.
Boundary Setting: Turn off work notifications after hours and avoid overwhelming yourself by saying yes to everything.
Practice deep breathing or slowly relaxing your muscles.
Try reverse counting to distract your mind.

Reaching out for Support

Access a confidential, employer-funded initiative that provides employees and their immediate families with free access to professional support for personal and work-related challenges Employee Assistance Program (EAP) via workplace
MHFA Wellness Hub Psychology Clinic provides a safe and confidential space to help you process workplace stress and difficult experiences. All sessions are led by highly trained clinicians under expert supervision, ensuring you receive specialised trauma support tailored to your unique career history.
The MHFA Support Groups offer a completely free, confidential, and non-judgmental space to connect with peers facing similar workplace struggles.
Mental Health First Aid Workplace Training by Michelle Kleinert OAM equips employees with the practical skills to recognise and respond to mental health crises like occupational trauma.

By creating supportive workplaces and encouraging open conversations we can help those who spend their days looking for others feel valued, supported and never alone.

References

Safe Work Australia. (2025). Key work health and safety statistics Australia 2025. https://www.safeworkaustralia.gov.au/media-centre/news/key-work-health-and-safety-statistics-austra…
Batterham, D., Barnes, E., Hartley, C., Flanagan, K., Veeroja, P., Robinson, C., & Mackelprang, J. (2026). Workplace trauma on the social housing and homelessness frontline (AHURI Final Report No. 455). Australian Housing and Urban Research Institute Limited. Workplace trauma on the social housing and homelessness frontline | AHURI

Blog Written by: Muhammad Sher Zaman, Social Work Intern

Blog Art Designed by: Bianca Joncevski, Media Intern

Wellbeing at Work

Tue, 21 Apr 2026 02:49:06 GMT

Are you aware that your workplace has the responsibility to manage psychosocial hazards?

Since the 1st of December 2025, it is mandatory for a workplace to manage psychosocial hazards in Victoria.

A psychosocial hazard is anything that could cause psychological harm to a person for example, bullying, harassment, working in a poor physical environment or unreasonable job demands amongst many other things.

Today is the World Day for Safety & Health at Work. This is an important day to spread awareness about how essential mental health and wellbeing is to your safety at work.

While some workplaces might overlook psychosocial hazards, having to deal with these stress factors can be a concern. Coming to work doesn’t have to be fun but it should at least be fulfilling.

Psychosocial hazards should be treated as importantly as physical hazards. If we continue to ignore our mental health in the workplace, over time the hazards can create stress that can that seep into your personal life resulting in anxiety, depression, PTSD or sleep disorders

These harms may seem like exaggerated claims but nearly 2 million Australian employees report often losing sleep due to work-related stress and pressure (Allianz, 2026).

Proper management of psychosocial hazards in the workplace can mean your work talks to workers, observes the work and behaviours of workers, ensures that there are enough breaks or reviews workplace information e.g. incident logs and overtime records.

Essentially, your workplace should be looking out for where workers might be facing psychosocial hazards and trying to react before it gets worse.

If your workplace is not prioritising managing psychosocial risks, then here are a few proactive steps you can take:

Identify the psychosocial hazards at your workplace so that you can address them
Raise your concerns with management
Plan for busy periods and assign lower priority work for quieter times
Ensure you have the required tools for your work
Consult with a health professional

Although we may not have full control over the circumstances, we can try our best to make work just a little bit better for ourselves. For the sake of our own wellbeing.

If you think that your workplace may be causing undue stress and not properly managing psychosocial hazards, you can contact WorkSafe Victoria on 1800 136 089 to report the hazard or request a visit.

Written by Suxim Yang

Kindness in Anxious Moments

Mon, 13 Apr 2026 05:25:08 GMT

Anxiety is not a weakness, it is often the body’s tender response to feeling overwhelmed.

Anxiety can feel overwhelming, not only in the mind but throughout the whole body. A fast heartbeat, sweating, cold and sweaty hands, chest pain, dry mouth, tense muscles, shaky hands, loss of energy, jitteriness, an inability to relax, or an uneasy stomach are all common responses. While these sensations may feel scary, they are part of the body’s natural way of reacting to stress. When the brain senses a threat, it sends signals that activate the body’s survival system (i.e., the fight-or-flight response). In response, the body releases hormones such as adrenaline and cortisol. This is a normal and helpful reaction to pressure or threat.

Anxiety, however, occurs when this response continues after the situation has passed or appears without a clear external trigger. For people experiencing anxiety, the body reacts to thoughts and worries as though danger is present, which can lead to ongoing physical and emotional symptoms.

Understanding how the body responds to anxiety can make these symptoms feel less frightening and easier to manage.

According to the World Health Organization (WHO), around 359 million people were living with an anxiety disorder in 2021, affecting about 4.4% of the global population. This indicates that anxiety is one of the most common mental disorders worldwide. In Australia, anxiety is highly prevalent, with the Australian Institute of Health and Welfare reporting that 17% of Australians aged 16–85 experienced an anxiety disorder within a 12-month period. Research also shows that women are more likely than men to experience anxiety disorders, with U.S. data reporting 23.4% of females and 14.3% of males affected in the past year.

Have you ever felt your heart race, your chest tighten, or your stomach twist when you are stressed or overwhelmed?

Gentle Ways to Calm an Anxious Mind

Reducing anxiety can be challenging, but it is possible. Managing anxiety is not only about seeking professional help; it also involves everyday habits, immediate coping strategies, and long-term lifestyle changes.

A combination of these approaches can significantly improve emotional well-being, such as:

Maintaining a healthy, nutritious diet
Getting adequate sleep
Controlled breathing – slows down the heart rate and calms the nervous system
Progressive muscle relaxation – reduces physical tension in the body
Grounding techniques – help bring attention back to the present moment
Limiting caffeine, alcohol, and processed food intake
Activities such as walking, running, or yoga to help release stress hormones and improve mood
Practising stress management techniques such as meditation
Joining support groups or community networks

Support That Makes a Difference

If anxiety begins to feel overwhelming, support is available through Mental Health Foundation Australia. The MHFA Wellness Hub counselling is available at $30 per 50-minute session, with free support for people experiencing financial distress. The MHFA also offers free peer-led support groups and mental health education that can help people feel heard, supported, and better equipped to manage anxiety with care. If you would like to learn more or explore support options, you are welcome to visit the MHFA Wellness Hub website or reach out to the team: https://wellnesshub.mhfa.org.au/

Understanding anxiety is often the first step toward managing it with care and compassion.

Written by MD Rakibul Islam and Muhammad Hammad

The Significance of Being Present

Mon, 06 Apr 2026 23:45:00 GMT

How Mindful Movement Resets your Mind

This World Health Day, we encourage you to embrace Mindfulness every day.

Life can often feel like an endless cycle, moving from one stressful situation, to the next. At times it may feel like we are constantly pulled between dwelling on the past, or worrying about the future, leaving little time to enjoy the present moment.

Have you ever felt like you have been physically present, but your mind is miles away?

You might have experienced this when arriving at your destination with no memory of the drive, nodding your head to someone with no recollection of what they said, or maybe finishing your dinner whilst scrolling on your phone without having enjoyed a single bite.

Life can feel overwhelming, and to help these feelings it is important that we remind ourselves of what is happening in the present.

When we anchor our thoughts to here and now, we stop thinking about yesterday’s mistakes, or tomorrows to-do-lists. This mental shift not only allows us to exist in the moment, but it helps lower our stress levels improving our mental health.

But how can we make this mental shift? It is at this point that practicing mindfulness becomes a critical component for our mental wellbeing.

Physical activity is a way to practice mindfulness. This may look like going for a walk and paying attention to how your body moves, listening to the sounds of nature around you, or feeling the sun on your skin. These practices can help remove ourselves from being in that cycle of dwelling on the past or worrying about the future. Exercise helps increase our ‘feel good’ chemicals like endorphins and serotonin, which also helps improve mood and decrease stress, together working as a great way to improve mental health.

As someone who often loves finding new ways to practice mindfulness, I find that moving my body helps quiet my mind and stay in the present. For me, going to a Pilates class is my favourite way.

Whether I am focusing on how my body is feeling during the movement, concentrating on my breath or listening to instructions, I am forced to stay in the present. As it requires so much focus, I am distracted from fixating on the past or worrying about my to-do-lists in the future.

I notice the more I practice mindfulness, the easier it becomes to carry these practices with me during my everyday activities. For example, focusing on my breath if I am feeling stressful about a task at work.

To help you carry mindfulness practices in your everyday life, I recommend downloading our Supportive Mind App to help track your mood and physical activity.

Written by Yiana Tamvakis

Why Small Rituals Matter More Than You Think

Wed, 04 Mar 2026 04:15:14 GMT

Creating Small Routines that Support Daily Wellbeing

Gentle movement supports both the body and mind.

Life can feel overwhelming at times — caring for our families, managing work-life balance, handling responsibilities, with most days stretching 12–14 hours, moving from one task to the next without pause. Meals are often rushed or missed, and rest can feel like a luxury we cannot afford. In the middle of this, it’s easy to forget to be there for us and our wellbeing.

We all understand the importance of mental health and wellbeing. We encourage others to slow down, rest, and be kind to themselves. But how often do we pause to ask ourselves the same questions:

“Am I giving myself that same care? Am I truly listening to my own heart and needs?”

Sometimes, the way we begin our day sets the tone for how we feel. Mornings can start with a few quiet minutes: sitting calmly, taking a deep breath, enjoying tea or coffee slowly, touching the ground with your feet, stretching your body, or wearing clothes that make you feel good. These small but intentional acts gently remind us: “Your wellbeing is important.” Even on busy days, this kind of care is possible.

As the day unfolds, that same care can continue through our connections with others. Human connections help us feel seen and less alone. Reaching out to someone you trust, sharing a laugh, or sitting together over a cup of tea or coffee can bring comfort and reassurance.

Alongside connection, caring for ourselves also means caring for our bodies. Small daily habits can make a meaningful difference, helping us feel balanced, nourished, and alive:

A short walk, stretching, or even singing and dancing while cooking can lift the mood and bring natural energy.
Listening to what the body needs and moving in small, joyful ways is a simple act of self-care.

When the body feels supported, it becomes easier to slow down the mind. Life moves quickly, and it’s easy to get caught up in responsibilities:

Pausing to notice a sunset
Sipping a warm drink
Taking a quiet breath

These moments of awareness help us feel present and grounded throughout the day. Being gentle with yourself is key. Mistakes are not failures but opportunities to reflect and grow.

Taking a few calm moments to think about what to try differently or what needs care today allows you to choose one small, intentional step forward. Exploring something new — like cooking a recipe, playing a game, building something creative, or following a personal interest — builds confidence and a quiet sense of progress.

As the day gently comes to a close, caring for yourself also means allowing space for rest and restoration. To reset for the next day, create a calming wind-down routine: a warm shower, preparing comfort food, reading something uplifting, or simply resting. These quiet moments allow the mind and body to relax.

Life can feel especially busy when balancing work, study, and family. As a migrant, leaving behind family, friends, and familiar routines, I rarely paused. Deep down, I knew I needed something just for me. I remembered how I loved trying new drinks from various cuisines, so I started a small ritual: buying a drink as a gesture of gratitude for the day. Slowly, it became my quiet “me time.” I would sip it slowly on the train, breathing, unwinding, simply being.

By the time I reached home, I felt lighter and refreshed, ready to share real, present moments with my family. A small, gentle ritual, but a beautiful reminder that I deserve a little joy too.

For guidance and support, Mental Health Foundation Australia offers the Wellness Hub, Support Groups, and the Supportive Mind App providing practical tools and connection to help people nurture wellbeing in everyday life.

Get support: https://www.mhfa.org.au/get-support

Always remember you are never alone. Support is closer than you think, and reaching out could be your first gentle step.

Written by Tanishq Suneja and Monika Saha

Artwork by Yiana Tamvakis

The Little Things We Do Actually Matters

Mon, 02 Feb 2026 03:46:14 GMT

Relationships are shaped less by grand gestures and more by what happens in everyday life. Small, consistent habits can support connection, understanding, and emotional closeness over time, even during busy or challenging seasons. Healthy relationships aren’t about perfection. They’re about learning how to show up for one another with care, curiosity, and respect. Below are some everyday habits that can help relationships feel more supportive and connected.

Checking In Regularly

Making space to ask, “How are you really going?” can be a powerful habit.

Regular check-ins help partners stay emotionally aware of each other’s experiences, thoughts, and feelings. They create opportunities to notice changes early, share what’s going well, and talk about what might feel challenging before misunderstandings grow. Check-ins don’t need to be long or formal. They might happen during a walk, over a meal, or at the end of the day. What matters most is creating space for openness and listening without judgement.

Listening With Curiosity

Listening to understand, rather than to respond or fix, supports deeper connection. When partners feel truly heard, it builds emotional safety, the sense that it’s okay to share thoughts and feelings without fear of being dismissed or rushed. Listening with curiosity means asking gentle questions, reflecting back what you hear, and allowing space for different perspectives.

Sometimes, being present and attentive can be more supportive than offering solutions.

Practising Appreciation

Noticing and naming effort not just outcomes, helps partners feel valued.

Appreciation can be expressed in simple ways: saying thank you, acknowledging thoughtfulness, or recognising everyday contributions. Over time, these small acknowledgements help reinforce feelings of respect and care. Appreciation doesn’t have to be grand. Often, the most meaningful moments are the quiet ones that say, “I see you.”

Making Time for Small Shared Moments

Connection often grows in ordinary, consistent moments. Sharing walks, meals, short conversations, or quiet time together can strengthen relationships over time. These moments don’t need to be planned or lengthy what matters is shared presence. Even brief moments of togetherness can help relationships feel grounded and connected amid busy routines.

Navigating Differences With Care

Differences are a natural part of all relationships. Approaching disagreements with respect and openness helps maintain connection, even when views don’t align. Navigating differences with care might involve slowing down conversations, acknowledging emotions, and staying curious about each other’s perspectives. Disagreement doesn’t have to mean disconnection. How differences are approached can shape trust and understanding.

Supporting Individual Wellbeing

Strong relationships also support individuality. Encouraging rest, balance, personal interests, and space helps each person feel supported as an individual not just as part of a partnership. When people feel able to care for their own wellbeing, they often have more capacity to connect with others. Healthy relationships make room for both togetherness and independence.

Relationships evolve over time.

Building supportive habits doesn’t happen overnight, it’s an ongoing process of learning, reflecting, and adjusting together. Focusing on small, everyday moments can help relationships feel more connected, balanced, and supportive one step at a time.

How the Wellness Hub Can Support You?

Sometimes, having space to reflect with support can help deepen understanding and strengthen connection. At the MHFA Wellness Hub, we provide accessible counselling and guidance for individuals, families, and carers to explore relationships, communication, and emotional wellbeing at their own pace.

Our student-led counselling services are supervised by experienced professionals and are designed to offer a supportive, respectful environment where everyday challenges can be explored with care. Whether you’re navigating changes, seeking to strengthen connection, or simply wanting space to reflect, support is available. If you’d like to learn more or explore support options, you’re welcome to visit the MHFA Wellness Hub website or reach out to our team. For more information, visit: https://wellnesshub.mhfa.org.au/

Written by Nithya Viswanathan

A Path to Parenthood Wellbeing

Wed, 19 Nov 2025 22:45:10 GMT

Perinatal anxiety and depression are the most common mental health conditions that can occur during pregnancy or in the first 12 months after childbirth. These conditions involve persistent emotional difficulties—such as elevated worry, fear, sadness, or overwhelm that can interfere with daily functioning and affect engagement in pregnancy, childbirth, and caregiving.

Mental health conditions during the perinatal period are common, affecting an estimated 1 in 5 mothers, and they can have serious effects on the health and wellbeing of women, their babies, and their families (AIHW, 2024).

In contrast to the usually short-lived “Baby Blues,” which typically resolve within several days after birth, perinatal anxiety and depression are marked by greater severity, a longer duration, and a significant need for systematic support and treatment.

Historically, the study of perinatal mental health has focused largely on biological mothers. However, recent research increasingly shows that fathers, partners, and other non-birthing caregivers—such as adoptive parents and stepparents—are also vulnerable to poor perinatal mental health outcomes, presenting with depressive symptoms, anxiety disorders, and related difficulties. It is estimated that around 1 in 10 expectant fathers experience perinatal anxiety and/or depression.

Common Experiences of Perinatal Anxiety and Depression

For many parents, the impact of perinatal anxiety and depression goes beyond occasional low mood or worry. These feelings can affect daily life, relationships, and the way you connect with your baby and your surroundings. While every experience is unique, many parents report similar themes:

Feeling constantly worried or overwhelmed: A sense of worry that doesn’t switch off—even about small things—and a feeling that everything is “too much,” regardless of efforts to stay in control.
Struggling to feel like yourself: Activities that once brought joy may feel flat, uninteresting, or draining. You may feel like you’ve lost your spark or that you’re no longer yourself.
Exhaustion that doesn’t go away: Feeling tired all the time, even after sleep, or finding it difficult to rest because your mind feels busy or unsettled.
Feeling disconnected from the baby or the experience of parenthood: Bonding may not come naturally, and you might feel distant or unsure. Many people experience guilt or confusion when their emotions don’t match their expectations.
Pulling away from people: Avoiding conversations or social contact, feeling too drained to connect, or wanting support but not knowing how to ask can lead to increased isolation.

Experiencing one or more of these signs does not mean something is “wrong.” Many parents experience these feelings, often quietly. Recognizing them early and seeking support can help you feel more connected to yourself and your baby.

There are moments when caring for a new baby is joyful, but at times it can also feel overwhelming. Feeling worried, sad, or stressed is common and support is available.

Wellbeing Steps for New and Expecting Parents

Being mindful of wellbeing during pregnancy from early on can have a significant impact on emotional and psychological coping. Open conversations about how you're feeling are one of the most effective forms of support. Sharing your thoughts with a partner, friend, family member, or professional can reduce pressure and remind you that your experiences are valid and shared by many.

Accepting help from others such as support with meals, housekeeping, or baby care—can go a long way toward easing daily stress.

After the birth of a baby, emotional and physical needs often increase. It’s important for mothers and parents to practice self-care by staying connected to people or habits that bring relaxation rather than overwhelm.

Joining a parent support group or attending community programs can help you connect with others who are navigating similar experiences.

Being kind and gentle with yourself is essential.

Simple relaxation strategies such as deep breathing, progressive muscle relaxation, or mindfulness—can help reduce anxiety and foster a sense of grounding.

Why Early Support Matters

Parents who feel recognized, heard, and supported tend to experience faster recovery, stronger attachment with their infants, and greater confidence in their caregiving abilities. The effects of perinatal wellbeing extend beyond the individual—they influence the infant, partner, family system, and broader community. Early intervention helps establish a strong foundation for the ongoing journey of parenthood.

Feeling depressed, anxious, or overwhelmed especially when these feelings disrupt relationships or daily functioning—signals the need to reach out, which is a strength, not a weakness. Support should not only be reactive in moments of crisis but also a proactive tool for prevention, recovery, and self-growth.

Professional Support – How the Wellness Hub Supports New Families - Adjusting to life with a new baby can be overwhelming. The Wellness Hub offers practical, compassionate support designed to strengthen mental, emotional, and social wellbeing, guided by the principles of the Wellness Wheel.

Private Sessions at the Wellness Hub - Families can meet one-on-one with provisional clinicians under the supervision of licensed mental health professionals. These sessions offer a safe and supportive environment to explore feelings, develop coping strategies, and receive personalised guidance.

Group Support - Therapy groups and peer support sessions allow families to share experiences, connect with others facing similar challenges, and reduce feelings of isolation.

Workshops and Resources - Educational materials, workshops, and online resources help parents better understand perinatal mental health, manage stress, and learn practical coping tools.

Ongoing Care - Follow-ups and referrals ensure families receive consistent support as they navigate early parenthood.

Through individual sessions, group programs, and practical resources, the Wellness Hub helps families feel heard, supported, confident, and connected to their baby. Parenthood brings both joy and challenges. Feeling unsure, overwhelmed, or anxious at times is completely normal. Reaching out for support is not a sign of weakness—it is an act of courage, care, and commitment to both you and your child.

Written by: Dolma Tamang, Cynthia Kipkemboi

Supporting Men's Wellbeing Today & Everyday

Mon, 17 Nov 2025 04:14:10 GMT

This International Men’s Day, we invite a quiet moment of care and connection, recognising what it means to support men’s wellbeing.

International Men’s Day (IMD), observed every November 19, celebrates the contributions of men and boys while also acknowledging the challenges many experience. It encourages communities to support men’s physical, mental, emotional, and social wellbeing, helping create environments where men can thrive.

Why Men’s Health Matters?

Men contribute in meaningful ways to families, workplaces, and communities. Yet many continue to manage health concerns quietly. According to the Australian Institute of Health and Welfare (AIHW):

Nearly 43% of Australian males have experienced a mental health concern at some point in their lifetime.
Around 49% of Australian males aged 18+ had one or more chronic health conditions in 2020–21.
One in eight (13%) Australian males live below the poverty line, which can affect overall health and wellbeing.

Key Insights

Many men delay seeking support for both physical and mental health concerns, often due to social expectations that encourage them to “handle things on their own.”
When challenges remain unspoken, stress and emotional strain can build over time, which may contribute to feelings of isolation or decreased wellbeing.
Supportive environments—such as community programs, peer groups, and psychological counselling—can reduce isolation by offering safe, respectful spaces for open communication.

When men engage with these supports, their wellbeing often improves, strengthening confidence, relationships, and their ability to contribute positively to their families and communities.

My Personal Reflection

In Cultural and Linguistically Diverse Communities (CALD), men are often expected to be a strong figure of the family and not express sadness or vulnerability. Talking about mental health is rarely encouraged which leads those who struggles in silence.

I personally have seen this stigma playing a huge role in overall wellbeing. To share an experience, one of my close friends who was later diagnosed with depression due to the lack of an appropriate care and support at early stage due to the cultural believes where his parents chose to remain in silent as well.

Such stories reflect the urgent need for cultural change, where men feel safe to speak about their mental health without fear or judgment.

Moving Forward Together

Supporting men’s wellbeing is both a personal and collective responsibility. It begins with individual actions: practising mindfulness, staying active, maintaining healthy nutrition, and engaging in open, supportive conversations with friends or family.

Seeking guidance through community or workplace programs also plays an important role. Initiatives such as the MHFA Wellness Hub Psychology Clinic , peer support groups , and workplace training programs help normalise conversations around mental health and provide practical strategies for maintaining resilience.

Organisations such as the Mental Health Foundation Australia's Mental Health First Aid Training program, Men’s Sheds , and MensLine Australia offer supportive services, workshops, and safe spaces where men can connect, receive guidance, or simply talk things through in a comfortable and respectful environment.

By engaging with these supports and by sharing experiences, we contribute to a culture where men feel safe, understood, and empowered. Even small steps, such as attending a local support group, joining a wellbeing program, or calling a friend, can make a meaningful difference. These actions remind us that reaching out for support is a sign of strength.

Let’s create environment where men can feel safe, heard, supported, and empowered to thrive, today and every day.

Written by Roshan Bajagain and Tanvi Sharma

Ageing Gracefully

Tue, 21 Oct 2025 04:14:40 GMT

We deeply believe that every wrinkle holds a story, and every grey hair shines with the light of a life well-lived. Each day adds a new shade to the beautiful picture of one’s journey — painted with memories, laughter, love, and the lessons learned through struggle. Aging is not a loss, but a reminder of how deeply we have lived, felt, and given to the world. It is a celebration of strength, resilience, and the quiet beauty that comes with time.

Yet, growing older doesn’t mean growing alone — though many seniors quietly face emotional challenges that often go unspoken. Aging, with all its grace and wisdom, also carries its own trials. The natural effects of time — health struggles, social isolation, or loss of independence — can sometimes bring feelings of sadness, uncertainty, or loneliness. But by recognizing and valuing these rich lived experiences, we can offer compassion, connection, and care that uplift the spirit. In doing so, we help ensure that every senior continues their journey with peace, pride, and a heart full of purpose.

While ageing is a journey to be celebrated, it’s also important to understand the emotional realities that can come with it. Over the years, Australians aged 65 and over have enriched our communities with their wisdom and resilience. According to the Australian Bureau of Statistics, this vibrant group makes up about 17% of the population, with nearly 9% experiencing mental health challenges like anxiety and depression, excluding dementia. Looking ahead, as this number grows to nearly one in four by 2065 (Australian Government, Department of Treasury – Intergenerational Report), we have a wonderful opportunity to prepare — by expanding support, raising awareness, and building strong connections — so that every senior can continue to live with dignity, joy, and purpose well into the future.

Understanding Seniors’ Mental Health: Staying Strong, Connected, and Positive

Stay Connected: Join social groups or MHFA support activities. Social interaction lowers cortisol (stress hormone) and boosts oxytocin, reducing loneliness and improving mood and memory.

Focus on Emotional Wellness: Practice mindfulness or gratitude daily. This helps the prefrontal cortex regulate emotions and calms the amygdala, reducing anxiety and depression while boosting positivity.

Seek Support: Use resources like the MHFA Supportive Mind App, peer groups, or counselling. Early help reduces stress, builds coping skills, and prevents mental health from worsening.

Stay Active: Physical activity like walking or gardening releases endorphins and promotes neurogenesis. Mental activities like puzzles or reading strengthen neural connections, improving memory and attention.

Routine Health Checks & Nutrition: Regular health check-ups and balanced nutrition are vital. Managing chronic conditions and eating well support brain health and overall well-being.

Taking these steps can make a big difference in how seniors feel and thrive. With kindness, understanding, and support, every older person can enjoy life with dignity, connection, and joy.

(Data and guidance adapted from the Australian Institute of Health and Welfare, 2025.)

A Lived Experience Perspective

In my work as a physiotherapy professional, I’ve come to deeply appreciate how closely physical health and mental well-being walk hand in hand. Many seniors arrive seeking help with pain or mobility, but often, beneath the surface, there’s a quiet longing for connection and emotional renewal.

Through gentle conversations — truly listening to their stories, celebrating every small step forward, and linking them with caring peer support — I’ve witnessed inspiring transformations. When seniors feel seen, heard, and valued, their confidence soars, their motivation strengthens, and their physical recovery flourishes.

These experiences beautifully highlight that true healing is a whole-person journey, embracing both body and spirit. By weaving together compassionate care and emotional support, we empower seniors to rediscover joy, purpose, and hope, no matter their age.

Families and carers also play a vital role in this journey — offering patience, companionship, and encouragement that remind seniors they are never alone.

The Power of Counselling

Counselling provides a safe and caring space for seniors to share their feelings, navigate grief or life changes, and rediscover purpose and confidence. With empathy and understanding, professional counsellors help build resilience, offer coping tools, and open new perspectives for growth. For many, it becomes a gentle reminder that seeking help is a sign of strength — and that emotional well-being has no age limit.

Help Is Here — You’re Not Alone

At Mental Health Foundation Australia (MHFA), we’re dedicated to supporting the emotional well-being of people from all walks of life through psychological counselling, peer support groups, webinars, and community awareness programs.

Our goal is to create a society where every person — regardless of age — feels heard, valued, and supported. Through compassion, connection, and education, MHFA continues to empower individuals and communities to prioritise mental health as an essential part of ageing well.

If you or someone you know could use support, MHFA is here to help. Visit www.mhfa.org.au to explore our programs, join a support network, or register for upcoming events.

Together, through empathy, awareness, and action, we can make ageing not just longer — but brighter, healthier, and more connected for everyone.

Co-authored by Zain Khalid Warraich and Neha Anand

Taking proactive steps towards wellbeing

Tue, 14 Oct 2025 05:03:34 GMT

Just like we aim to exercise on a regular basis, our wellbeing must also follow a similar regime. Now our brain can be good for a few things, but it may not be as useful if we fail to recognise that we need time to indulge in activities that soothe the mind.
This World Mental Health Day, we want to encourage you to notice what makes you thrive. Prioritising your own wellbeing encourages growth in the right direction- being the best version of yourself.

Why is mental health important?

Reported by the Australian Institute of Health and Welfare (AIHW), about 2 in 5 Australians aged 16-85 (22% or 4.3 million) have experienced a mental disorder. Yet, within 2020-2022, only 17.4% of Australians of this age group saw a health professional for their mental health.

Mental health struggles are worldwide, and your wellbeing is challenged at the hands of your daily life. It is important to understand that your body and mind co-exist to shape your social and physical ventures. When struggling with your mental health, your ability to think, feel and act is affected by your current wellbeing levels.

Practising healthy wellbeing habits extends not only to how you feel about yourself, but your social relationships with family, friends, colleagues and strangers. It can be difficult to avoid the mental stress in our lives, but with habits that boost your wellbeing, you can build resilience and the confidence to tackle them day by day.

7 Ways, 7 Days

A simple and easy way to start prioritising your wellbeing is self-care! You can find below 7 ways to take steps towards bettering your mental health over 7 days.

Day One – Journal your thoughts and feelings

Journalling your thoughts is a great way to release any stress, tension or energy that is affecting your mental health. It provides a safe space where you can reflect and identify any of your needs you are neglecting and a first step into prioritising your wellbeing.

Day Two – Watch the sunset with a cup of tea

Something as simple as sitting down and having a cup of tea is an easy way to ground yourself and reset after a long day. Acts of self-care do not need to be dramatically planned events, it can be a small thing, like having your favourite drink, where you take the time to consider yourself.

Day Three – Create a morning routine

Creating a routine and sticking to it can be a great way to help us recharge, manage stress, motivate us to get out of bed and prioritise our happiness and health. An example of a morning routine could be; avoiding screens for the first 10 minutes of your day, treating yourself to a coffee and a five-minute meditation.

Day Four – Reconnect with a friend

Social connections are key in relieving overwhelming emotions and calming our nerves. Talking to someone that you trust and feel comforted by can feel like a huge weight off our shoulders. You can reconnect with a friend by text, via a phone call and over a coffee to improve both of your social wellbeing!

Day Five – Write down three things you are grateful for

Writing things down can enhance your mental clarity and boost mindfulness when reflecting on the things that bring you joy and happiness. It gives the opportunity for your brain the recognise the good things in your life, especially if you are experiencing mental hardships.

Day Six – Listen to music and go for a walk

Nature can be powerful in changing our perspective of our circumstances, providing awe and wonder that can be a natural mood booster. By combining this with exercise and music, we can regulate our emotions, boost our moods and increase self-esteem as an act of self-care.

Day Seven – Watch your favourite feel-good movie

Movies can be a wonderful tool to help us recharge, decompress and regulate. It provides an escape from our minds allowing us to connect and reflect on the story we are being told. Remember though, we are what we watch, so make sure the movie you pick is one that brings joy, not a true crime, sad story.

Taking the first step!

At the MHFA, we have many ways for you to prioritise your wellbeing such as our Wellness Hub, where we provide low-cost $30 counselling sessions or our Support Groups which cover a range topics such as bipolar, trauma anxiety and depression.

To reach out for support you can visit https://www.mhfa.org.au/get-support

There is no one way to support your wellbeing. Habits can be varied and tailored to you, but that’s what makes it’s so important. Recognising what makes you shine and making time for yourself, especially on days that get difficult.

Co-authored by Nicolette Buick and Sarah Auslender

Reframing how we understand isolation and loneliness

Thu, 11 Sep 2025 01:08:54 GMT

If you are feeling socially isolated, lonely, or both, you are not alone. The Household, Income and Labour Dynamics in Australia (HILDA) survey reported that loneliness effected 1 in 10 Australians in 2023. Social isolation is defined as having objectively few social relationships or roles and infrequent social contact whereas loneliness is defined as a subjective, unpleasant, or distressing feeling of a lack of connection to other people, along with a desire for more, or more satisfying, social relationships.

Social isolation is linked to mental illness, emotional distress, decreased wellbeing and poor health behaviours such as poor sleep, smoking and physical inactivity. More surprisingly, it has been linked to poor physical health effects such as high blood pressure and impaired immune function. Loneliness has similarly been linked to poor physical and mental health, psychological distress, and life dissatisfaction. It is easy to consider loneliness and isolation as one negative factor in your life, but its relation to other adverse mental and physical effects shouldn't go unnoticed.

Isolation and loneliness look different on everyone and can be caused by a diverse range of factors. Some common causes are living with a mental health condition, life changes like a new school, social exclusion based on identity, financial hardship, a lack of confidence, difficulty opening up, and many more. Whether it’s these reasons, something else, or no tangible reason at all, you are not alone. Despite the lack of control you may feel due to these factors, know that there is always community and people who resonate or want to help.

When it comes to feeling lonely or being isolated, it can be hard to look to the future or seek help. In fact, more than half of people living in Australia say they don’t talk to others about feeling lonely, and nearly half say they’re too embarrassed to admit this to others. It is also completely understandable that if you feel lonely for a particular reason, you might feel disconnected or feel like people may see you differently. Sometimes, a feeling of not belonging makes it harder to feel confident reaching out, due to fear of still feeling misunderstood or isolated after reaching out. This is a very understandable feeling, but there is absolutely no shame in feeling lonely, and the more you take steps to connect, the more you’ll be able to find connection.

There is no one size fits all solution to preventing loneliness. Things which may help include engaging in community, sporting or creative memberships, contributing to an organisation as a volunteer, sharing your story online, or taking up a hobby or reaching out to someone you know. Starting small is often all you need to make steps in the right direction. Other ways to remedy feelings of loneliness or isolation include seeking professional support. Support groups can often be soothing, where speaking to people who share a shared lived experience in a candid way may break barriers or reduce feelings of shame. Counselling is another avenue worth exploring, where an objective individual who is invested in listening and assisting helps contribute to lessened feelings of aloneness. Whatever fits for you, if you are feeing lonely or isolated, know, it is more common than you think, and there are always avenues of support available when you are ready.

References:

Written by Callista Nguyen

Kindness in the Digital Age: Creating Safe Spaces Online

Tue, 05 Aug 2025 04:25:25 GMT

Bullying No Way Week, taking place from August 11 to 15, 2025, is Australia’s leading initiative to help schools foster understanding of bullying behaviour and strengthen prevention strategies. With its empowering theme— "Be bold. Be kind. Speak up." —this campaign brings together government, families, schools, and communities to address bullying, especially the growing concern of cyberbullying in today’s digital world.

By encouraging courage, kindness, and open communication, Bullying No Way Week reminds us that everyone has a role to play in preventing bullying and supporting those affected by it.

Understanding Cyberbullying and Its Impact

What is cyberbullying?

Cyberbullying refers to harmful behaviours carried out through digital platforms—such as social media, messaging apps, emails, or online games. Unlike traditional bullying, cyberbullying can follow young people beyond school grounds and into their private spaces, often occurring at any time of day.

It often begins with increased screen time on platforms like YouTube and can escalate to social media misuse. In response to growing concerns, the Australian Government recently passed legislation restricting YouTube access for children, highlighting the seriousness of the issue.

According to the Australian Institute of Health and Welfare (AIHW):

- In 2015–16, nearly 70% of children aged 12–13 experienced at least one instance of bullying-like behaviour within a year—impacting approximately 160,000 young people.

- Between 2014–17, 1 in 5 Year 4 students reported experiencing weekly bullying.

- An eSafety survey revealed that 1 in 4 children aged 8–12 had encountered unwanted contact or harmful material online.

These aren’t just statistics they represent children who may be feeling anxious, isolated, or overwhelmed. Harmful messages, exclusion from group chats, or online rumours can deeply affect self-esteem, academic performance, and emotional wellbeing. The persistent nature of cyberbullying can feel relentless, making it essential for us to respond with empathy and a focus on safe, supportive environments.

Last year, we hosted an event titled The Big Debate as part of the Youth Leaders Forum, exploring the provocative topic: Should social media be banned for individuals under 18? This engaging forum, organised by the Mental Health Foundation Australia, brought together young voices to reflect on the impact of digital platforms on youth mental health. The event is part of a broader initiative to promote awareness, critical thinking, and open dialogue around the intersection of technology and wellbeing.

Practical Tips for Schools and Families

Preventing cyberbullying is a shared responsibility. Here are practical, compassionate steps you can take drawn from Bullying No Way and AIHW resources:

For Schools:

- Create Safe Spaces for Dialogue - Foster inclusive environments where students feel safe sharing their experiences—through peer-led discussions, assemblies, or classroom conversations.

- Promote Digital Citizenship - Use resources from eSafety to educate students on respectful online behaviour and how to safely report harmful conduct.

- Update Anti-Bullying Policies - Ensure policies explicitly address cyberbullying with clear steps for reporting, support, and resolution.

- Engage the Community - Organize workshops or events during Bullying No Way Week, inviting families and local organizations to learn about bullying prevention.

For Families:

- Listen Without Judgment - Create a safe, open space where children feel heard and supported when talking about their online experiences.

- Teach Safe Online Habits - Help children protect their privacy—by avoiding oversharing and recognizing when to block or report harmful interactions.

- Model Positive Behaviour - Demonstrate respectful, kind communication in your own online interactions. Children often emulate adult behaviour.

- Know Support Resources - Familiarise yourself with services like Kids Helpline and eSafety for guidance on how to respond if your child is affected.

Kids Helpline: A private, confidential 24/7 phone and online counselling service for young people aged 5–25. Call 1800 55 1800 – Available 24/7.

For You: Steps to Stay Safe Online

If you or someone you know is experiencing cyberbullying, here are some steps you can take to protect yourself:

- Avoid Engagement - Responding to bullies may escalate the situation. Choosing not to engage often discourages them, as they usually seek a reaction.

- Report Harmful Behaviour - Most platforms have reporting tools that allow you to flag cyberbullying. These reports can lead to content removal or account suspension.

- Block the Offender - Blocking prevents further contact. Before doing so, take screenshots of the bullying content to preserve evidence.

- Save the Evidence - Document threatening messages, images, or posts by taking screenshots or saving them securely. If keeping this material affects your wellbeing, send it to a trusted adult and remove it from your device.

- Adjust Your Privacy Settings - Review and tighten privacy settings regularly to limit who can see or contact you. Restrict access from strangers or anyone making you uncomfortable.

- Seek Support - Talk to someone you trust—such as a parent, teacher, school counsellor. Keep the conversation going until you feel safe and supported.

We're here to support

At the MHFA Wellness Hub, we offer compassionate, professional counselling services for children and adolescents who may have experienced different forms of bullying, including cyberbullying. Our caring provisional clinician provides a safe, non-judgmental space where students feel heard, valued, and supported. Every session is thoughtfully tailored to each student’s unique experience and emotional needs.

Support is accessible, with individual sessions available for just $30. Learn more about Wellness Hub: https://wellnesshub.mhfa.org.au/

Cyberbullying can feel overwhelming, but no one has to face it alone. Together, by being bold, being kind, and speaking up, we can create safer digital spaces where all young people feel valued and protected. Every act of empathy, every listening ear, and every shared resource contributes to a future where kindness leads the way.

Back to School with Care

Wed, 23 Jul 2025 01:43:06 GMT

As the back-to-school season begins across Australia, many families are preparing for a fresh start, new classrooms, teachers, and friendships. This time can bring a mix of emotions: excitement, curiosity, and sometimes, uncertainty.

It’s completely natural for both children and parents to feel this way. With a little planning and mindful support, we can help create a smoother, more positive transition into the school year for everyone involved.

Starting a new school year is a big change. For some children, it may bring butterflies in the stomach, while for others, it may take a little longer to adjust. These feelings are valid and part of growing up.

It’s also important to recognise that for families from diverse cultural or linguistic backgrounds, school transitions may come with extra layers such as navigating different expectations, adjusting to routines, or working through communication barriers. Creating understanding at home and at school can help children feel more secure and confident.

Signs to Gently Notice:

Children may express emotional discomfort in different ways, and sometimes, these signs are easy to overlook. You know your child best—trust your instincts and look for subtle changes, such as:

Mood shifts or seeming quieter than usual
Difficulty expressing what they’re feeling
Withdrawing from favourite activities or friendships
Changes in sleep, appetite, or daily habits
Hesitation or worry about going to school

These signals can be considered as an opportunity to connect with your child and offer extra support. Gentle conversations and open listening can make a big difference. And if you ever feel unsure, speaking with a school counsellor or mental health professional can help you feel more confident in supporting your child.

Why Early Support Matters?

Studies show that emotional wellbeing during childhood can have a lasting impact into later life. That’s why being proactive by offering reassurance, guidance, and safe spaces to talk can be incredibly powerful. There’s no need to wait until things feel overwhelming. Even small steps, taken early, can help children build resilience and feel more secure as they navigate life’s changes.

Practical and Positive Ways to Support Your Child

Here are some gentle strategies to support your child’s emotional wellbeing as the school year begins:

Notice and acknowledge small changes. They may be telling you something important.

Create space for open conversations. Ask how they’re feeling about school and let them know it’s okay to talk about worries even little ones.

Work with the school team. Teachers, school staff, and counsellors can be valuable partners in your child’s wellbeing.

Model calm and care. Creating a home environment that feels safe, inclusive, and encouraging helps children feel more grounded and supported.

Dear Parents, You Matter Too.

Transitions can be just as emotional for parents and caregivers. You are doing your best and that’s enough. Whether you’re navigating your own workload, changes at home, or the emotions that come with parenting, your feelings are valid too.

Taking time to care for yourself is important. Whether it's talking to a friend, taking a quiet moment for yourself, or reaching out to a support service, looking after your own wellbeing helps the whole family thrive.

We’re Here to Walk Alongside You

At the MHFA Wellness Hub, we offer caring and professional counselling services for children and families navigating change. Our provisional clinicians work gently and respectfully with each family’s unique needs offering guidance, listening ears, and practical, evidence-informed strategies to help build emotional wellbeing. We believe every child deserves to feel heard, and every parent deserves to feel supported. Learn more about Wellness Hub: https://wellnesshub.mhfa.org.au/

Visit our website to explore free resources, and try the Supportive Mind App , designed to help children and parents manage everyday stress and emotional ups and downs in simple, compassionate ways.

Let’s Begin This School Year with Confidence and Care

Every school year brings new beginnings and with the right support, those beginnings can feel full of hope. Your child’s wellbeing matters. And so does yours.

Written by Simranpreet Gill and Anne Bui

When Everything Changes, Let Friendship Be the Constant

Thu, 10 Jul 2025 02:06:10 GMT

The nature of friendship

There is no specific way to define what a ‘friendship’ is. Sometimes it’s a connection with the person you grew up with, or a group that shares your interests. But friendship also starts with a casual chat at work, a neighbour waving hello, or a familiar face you meet every day on the way home. That’s the beauty of it — there are no boundaries or limits to how friendships are formed.

Navigating life changes is hard — but you don’t have to do it alone

We’ve all gone through big life changes like moving somewhere new, starting over, or facing tough events. In fact, getting through those times on our own isn’t easy. Entering a new stage can ignite the feelings of loneliness and anxiety. That’s where good friends come in: they can be a real mental buffer against our negative emotions. Friendships offer emotional support by helping you feel truly seen and connected. They create a sense of belonging and strengthen your emotional resilience.

Still, maintaining a friendship that stands the test of time and distance isn’t always easy. Communication with friends often gets disrupted as we move through unexpected changes. Sometimes, just one honest and open conversation is all it takes to rebuild the bridge — to remind each other that we’re still here, still listening. A good friend can validate your feelings, empower and inspire you to take steps.

Friendships: the first relationship that shapes the rest

Friendships are one of the first relationships we get to choose for ourselves. Spending time with people who are good for our developmental health is matter, as they play a huge role in shaping how we connect with others. Through friendship, we learn how to trust, how to support, and how to be present — lessons that carry into every other relationship we build.

On this International Friendship Day, let’s take a moment to reflect on the power of friendship in supporting mental well-being and emotion, especially during life’s most challenging moments. Whether it’s a message, a call, or a quiet thank-you, let your friends and the person you care know how much they’ve mattered on your journey.

Written by Anne Bui and Kylie Nguyen

Importance of Early Intervention and Seeking the Right Support

Wed, 23 Apr 2025 00:30:00 GMT

On this year's World Infant, Child and Adolescent Mental Health Day, we explore the importance of early intervention and seeking the right support for the youngest people in our society. With more of our community needing support with their mental health, it is important to establish from childhood that seeking support is nothing to be ashamed of, and that early intervention is an effective way of being able to promote good mental health and wellbeing. Having these important discussions with the youngest members of our community makes them feel safe, supported, and able to identify when they may need to seek additional support.

The statistics concerning our youngest community members

It is important to understand that mental health conditions can start from a very young age, and without the right support, can continue to affect someone right through childhood and adolescence into adulthood. According to The National Children’s Mental Health and Wellbeing Strategy, half of all challenges to mental health emerge before the age of 14 and more than 50 per cent of children are experiencing challenges to their mental health but are not receiving professional support. Furthermore, 50 per cent of all adult mental health issues emerge before the age of 14, with evidence indicating that the first 2000 days of life are a critical period of time. Interventions during this time can result in significant improvement to children's early life experiences, health and development, including their mental health and wellbeing. Additionally, seven out of 10 of the most common presentations to pediatricians are for mental health, highlighting the fact that mental health is just as important as any other aspects of health from infancy onwards. Furthermore, one of the biggest challenges that schools are facing is the mental health of their children, due to confusion regarding their role in mental health support for their students. Creating a healthy, comfortable and open environment from infancy can allow children and adolescents to be able to talk and seek support for their mental health and highlights how important early intervention is for ensuring young people get the support for their mental health that they deserve.

What is early intervention?

Early intervention is the process of providing specialist intervention and support to a person who is experiencing or demonstrating any of the early symptoms of mental health challenges. Intervention is vital to preventing or reducing the progress of mental health challenges, and also allows for better health and wellbeing, community participation and socioeconomic outcomes far into the future.

Importance of Early Intervention in supporting infants, children and adolescents

Early intervention plays a vital role in ensuring infants, children and adolescents are able to understand and get the support they need for their mental health. Early intervention encompasses many core concepts designed to ensure parents of infants, children and adolescents can identify when they need support and how they can make sure their child is supported effectively. Professor Helen Milroy says “the earlier we intervene in life, in distress and in the onset of illness, the chances for better recovery are much, much greater. If we give children the best start, they will grow into happier, healthier adults.” As early intervention is particularly important in affecting outcomes for children and young people, it is important that parents know how they can best support their child at times of mental distress. Furthermore, mental health challenges can have profound, long-term consequences in children and adolescents, hence early intervention being so important in these stages of life.

What can early intervention lead to?

Early intervention can lead to a significant positive impact on a person’s prognosis. Early intervention can lead to improved diagnosis and treatment, more timely and targeted referrals to specialist services and improved confidence and engagement of primary care providers.

Where to start?

Early intervention can include the identification of infants or children with a higher risk of developing mental health challenges or severe behavioural or developmental disturbances. General practitioners are a good place to start for early intervention, as they can perform an initial assessment of the child and if necessary, arrange referrals to a psychiatrist or another specialist for assessment of the need for intervention or treatment. It is important to note a main component of early intervention includes family support, so taking the time to understand changes in your child’s behaviour, seeking support early and comforting them can help to improve their emotional health and wellbeing.

On this year’s World Infant, Child and Adolescent Mental Health Day, we encourage you to be a pillar of support for your children. At the Mental Health Foundation Australia, we understand that having a young family member struggling with their mental health can be daunting, and we have many support services available at out Wellness Hub that can help to make these times a little easier. We offer 50-minute counselling sessions for 20 dollars as we want everyone to be happy and healthy, including our youngest members of the community.

References:

https://www.mentalhealthcommission.gov.au/projects/childrens-strategy

https://www.health.vic.gov.au/prevention-and-promotion/early-intervention-in-mental-illness

Written by Holly Johns

5 Healthy Habits for Everyday Life

Mon, 07 Apr 2025 00:00:00 GMT

The 7th of April brings around World Mental Health Day once again! Health is a broad topic that can be overwhelming and intimidating to many people, making it seem hard to maintain on top of your work, social life, and family duties. However, there are 5 healthy habits you can incorporate into your daily routine to maintain a healthy lifestyle.

Sleep like it’s a priority!

Health and sleep go hand in hand, and to feel your best you need to ensure you get a good night’s sleep.

A good night’s sleep allows your body to rest and recharge for the following day, boosting both your physical and mental health. To ensure your get a good night’s rest, consider creating a sleep pattern where you go to sleep and wake up at the same every day.

While it’s tempting to scroll on your phone or binge watch TV, sticking to a sleep routine helps your body get into a pattern and boosts your mood.

Prep like a meal master

Healthy meals are time consuming to make, and takeout often feels like the easiest solution after a long day’s work. This is great occasionally; however, they do lack the nutrients your body needs which is where meal prepping comes in!

Meal prepping just once a week allows you to keep on track of eating healthy lunches and dinners, boosting both your physical and mental wellbeing, as a balanced diet is linked to improving mood and boosting energy.

Sweat in snippets!

A full body workout everyday can be overwhelming, but the trick is not to focus on getting in a 2-hour workout every day!

Instead aim for 10 minutes here and there, like walking on your lunch breaks or stretching in between work tasks. Even wearing ankle weights while cooking will allow you to be exercising while doing daily tasks!

Working out in small bursts is a good way to maintain your physical health and is also seen to boost your mood.

Drink up buttercup!

Aim to drink a litre of water a day.

It’s a simple task that’s easy to forget, but a simple trick is to take a sip every time you pick up your phone.

This creates a habit of drinking water every time you’re scrolling on TikTok or texting someone and will help you reach your hydration goal. It’s important to drink water as it helps maintain a healthy body and maintain its functions, so it’s time to drink up buttercup!

Pause and breathe

If you’re busy working all day, it’s easy to forget to check in with yourself.

To solve this problem, set health breaks on your phone that will remind you every few hours.

Take just 5 minutes to step away - go for a quick walk or pause to breathe and recharge. It’s a simple way to look after your wellbeing throughout the day and get you moving a little bit, so you’re not stuck in same spot all day.

Good Wellbeing Starts Today

With such a busy schedule, maintaining your health can be an afterthought. However, these 5 healthy habits aim to incorporate looking after one’s physical and mental health into your daily routine.

Download the Supportive Mind app to prioritise your wellbeing

In today’s fast-paced world, finding time for yourself can be tough. The Supportive Mind is here to change that. With features designed to help you stay active, track your mood, and access personalised wellness resources, our app is the perfect companion to ensure your mental and physical health come first. Download today: https://www.mhfa.org.au/supportive-mind

By Jamie Speight

Creating understanding, opportunities and supporting individuals with Autism

Mon, 31 Mar 2025 03:11:39 GMT

On the 2nd of April, we come together to celebrate World Autism Understanding Day. As many people in our community with Autism, it is important to understand how you can support someone to make them feel comfortable. World Autism Understanding Day is not only about understanding Autism but also taking actions to be a supportive person to those around you.

What is Autism?

Autism is a lifelong developmental condition that affects how a person thinks, feels, interacts with others, and experiences their environment, according to Autism Spectrum Australia (Aspect). People who have Autism may have different preferences regarding social interactions, a heightened sensory awareness, have different communication preferences compared to neurotypical people, have many strengths, and are honest, loyal, and kind people. This year's World Autism Understanding Day is delivered in partnership with communities to create a supportive and more inclusive society so people with Autism can feel more comfortable navigating the world. By creating more understanding about Autism, we can challenge myths and misconceptions regarding Autism to create meaningful changes so Autistic people can have the same opportunities and support as everyone else.

Common Myths and Misconceptions

Autism only affects males - Autism can affect any gender. Whilst males are most commonly diagnosed, females are often diagnosed at a later point in life.

People with Autism lack empathy – Autistic people do experience all emotions including empathy; however, they may show and regulate empathy differently compared to neurotypical people.

Autistic people are anti-social – Just like everyone, Autistic people still desire social connections and want to create meaningful relationships. Whilst sometimes social interactions and situations can be challenging for Autistic people, this does not mean they do not want to socialise and create connections.

Ways to support people with Autism

It is important to understand that people with Autism may experience the world differently compared to neurotypical people. By showing you care for and are willing to support Autistic people, you can help them to feel more comfortable within society and themselves.

Encourage inclusivity in group settings – Make sure to make invites to group activities clear to Autistic people. Take some time to explain to them what is going to happen to make sure they feel comfortable. Do not force any social interactions but instead help them feel at ease within any group setting.

Keep things clear and simple – Sometimes people on the Autism spectrum take things to heart or have difficulty picking up on social cues. Keep your communication clear and your language direct, and do not be disheartened if they are repeating things you have said to them, they are just trying to make sure that they understood what you said correctly.

Respect personal space – Individuals on the autism spectrum may have different preferences regarding personal space and touch. It is important to communicate and ask people with Autism their preferences and always ask for consent before initiating any physical contact. Make sure to be mindful of any physical boundaries and do not be disheartened if they say no, they’ll appreciate you asking and listening to what their preferences are.

Watch out for overwhelming situations – People on the Autism spectrum can get overwhelmed by sights, sounds, and smells, especially within a busy or large place due to their heightened sensory awareness. Be sure to look out for this, and if this happens try to move them to somewhere less overwhelming so they can have some time to process their surroundings. Create a safe space for them where they feel comfortable talking about their desires and needs, so they can be their authentic selves. Adjustments can include dimming lights and reducing background noise, which can help people with Autism to feel safe and secure again.

With a better understanding of what Autism is and how to support within your community, you can help to make them feel more comfortable and have the same opportunities as neurotypical people. Importantly, while we continue to celebrate World Autism Understanding Day, make sure to continue to understand and support individuals with autism every day of the year to make a more inclusive and comfortable world.

By Holly Johns

How to be a supportive partner

Fri, 07 Mar 2025 05:37:43 GMT

In a world where life is increasingly becoming more challenging, it is more important now than ever to make sure you are being supportive to your partner. When you are being a supportive partner, you are able to grow, learn and become stronger together. There are many different ways you can show support to your partner, and tailor the support you give them to their needs.

Listen to your partner

As simple as it seems, listening effectively to the needs and wants of your partner can help you to be supportive of them. You are able to tailor your actions to them, providing a more accurate response to their desires. To show you are listening to them and giving your full attention, make sure to stop any distracting tasks that may interfere with being fully present in the moment.

Offer encouraging words

Showing support to your partner by encouraging them with words provides a sense of belonging. A simple ‘you have got this’ can make a world of difference, allowing your partner to feel empowered.

Encourage new challenges and dreams

It is natural as time goes on and you spend more time together, the desires and needs of your partner changes. It is important to acknowledge that this is perfectly fine, and to give your partner plenty of support and advice while they navigate new challenges and dreams in their lives.

Spend quality time together

Whilst life can get busy, it is always important to ensure you and your partner spend quality time together, away from the stressors of life. Show initiative and be the one to arrange a dinner, movie night, or even a small getaway to show your support and love for one another.

Be empathetic

Being able to understand your partner's emotions and feelings will help you to be able to support them more beneficially. Let them vent their feelings to you and show empathy to them, so they know you are truly there for them in tough moments.

Be willing to communicate

Communicating how you feel shows respect and trust for your partner. Communication builds an open and honest relationship, so your partner never has to second-guess themselves.

Express gratitude

It is important to vocalise what you love and appreciate about your partner. By showing you are grateful for their actions and help, this allows them to feel supported and valued within the relationship.

Apologise

It is important to acknowledge when you are in the wrong, even though sometimes it may not always be easy to do this. By apologising, it lets your partner know that you are actively reflecting on your actions to becoming a better and more supportive person.

It is important to be supportive to your partner to increase overall satisfaction in your relationship. By fostering a supportive environment in your relationship, this helps you and your partner to build trust and respect – two very important aspects in a relationship. Support makes people feel valued and safe, which is desirable for so many of us.

Being a supportive partner shows you value your relationship, but most importantly, shows that you care.

By Holly Johns

Why seeking help is a sign of strength?

Thu, 27 Feb 2025 01:06:46 GMT

When it comes to asking for help, many of us hesitate. But why? Why do we hold back when we don’t even know how others will respond? The answer could be a simple "yes" or perhaps a "no," but regardless, it’s always worth asking.

Instead, we often choose to struggle alone rather than reach out. Here are some common reasons why, as highlighted by Professor Manfred F.R. Kets de Vries in the Harvard Business Review (2023):

Fear of appearing vulnerable – For some of us who feel uncertain about ourselves or are deeply concerned with how others perceive us, asking for help can feel challenging. We worry that it will make us seem less capable or independent. Sometimes, we may also experience self-doubt, fearing that others will question our abilities. As a result, we might distance ourselves from others and try to handle everything on our own.

Fear of rejection – Many of us tend to overestimate the chances of hearing 'no' when we ask for help. If we tie rejection to our self-worth, it can feel like a significant barrier. However, it’s important to remember that there are many reasons someone might not be available to help, and it’s NOT a reflection of our value or worth.

The need for independence – When prioritising self-reliance and independence, asking for help can feel uncomfortable. For many of us, cultural or family influences may have shaped the belief that we should be able to handle everything on our own. We’re used to navigating challenges solo, and situations that require teamwork can feel unfamiliar or even tricky. Therefore, reaching out for support can feel like a big step, but remember that it doesn’t diminish our independence.

Lack of trust in others (and even in ourselves!) – Some of us hesitate to ask for help because we're unsure if we'll receive the support we need, or we may question whether others truly care or if we’re worthy of support. Past experiences—whether feeling dismissed, let down, or unheard—can make it hard to trust others and sometimes even ourselves. We may worry about being a burden or fear that seeking help will make us seem selfish or dependent. Over time, this can lead to prioritising others’ needs while ignoring our own.

The Truth? You’re Not Alone.

These feelings are valid—and trust me, I get it. I’ve been there too. I’ve hesitated, convinced myself I should handle everything alone, and ended up completely burned out. But here’s what I’ve learned:

Seeking Help = Strength, Not Weakness

Change is hard. Think about how many times we set goals (like going to the gym consistently) and struggle to stick with them. But growth isn’t about getting it right all the time—it’s about taking small steps forward.

Did you know that asking for help actually makes you stronger? According to Core Confidence (2024), real strength comes from knowing your own abilities and allowing others to contribute theirs. By playing to our strengths and leaning on the strengths of others, we create win-win situations.

Take the First Step

Start with something simple:

“Do you have a moment to help me with this?”

And be open to the possibility of hearing "no." Seeking help doesn’t mean you’re weak—it means you’re human, and you’re strong enough to make a step closer to loving yourself.

If reaching out feels too overwhelming, you’re not alone.

At Mental Health Foundation Australia, we offer low-cost to free professional and peer support services in a safe, non-judgmental environment for you to share your stories and ask for help without hesitation. We believe everyone deserves support, no matter where they are in their journey.

Don’t hesitate to talk to us—we’re all ears!

Written by Vy Nguyen

The Power of Self-love

Thu, 13 Feb 2025 05:13:32 GMT

When we think of Valentine’s Day, we often find ourselves thinking about either a bouquet of roses, heart-shaped chocolates, and the idea of celebrating love with a special someone.

But what if, this year, the most important Valentine you could celebrate is the one you see in the mirror?

Self-love is often overlooked however is the foundation for healthy relationships, emotional resilience and overall mental wellbeing.

Why Self-Love Matters?

Self-love is about recognising and nurturing your own value and wellbeing. It's the practice of accepting yourself with all your strengths, flaws, and everything in between.

When we practice self-love, we build mental resilience, develop healthy boundaries and foster inner peace that allows us to thrive, regardless of external circumstances. And most importantly, self-love creates the foundation for all other relationships in life.

Redefining Valentine's Day

Valentine’s Day can be a challenge for many people, whether you’re single, grieving or simply not feeling the pressure to celebrate in traditional ways. The general notion that love is only meaningful when shared with someone else can sometimes make us feel less-than or incomplete. But this year, let’s reframe it!

Take the time to honour the love you have for yourself. Self-love doesn’t need to look like a big gesture—it can be found in the small, everyday acts of kindness and care you offer yourself.

Ways to Practice Self-Love

Affirmations - Words have power. Start your day with a simple affirmation: "I am worthy of love, kindness, and respect." Repeating affirmations like these helps to reinforce a compassionate mindset.

Set Healthy Boundaries - Saying “no” when you need to, is an essential part of self-love. It’s about protecting your time, energy, and mental space.

Engage in Self-Care - Whether it’s practicing mindfulness, reading a book or simply resting, self-care can help improve your mood. It’s important to make time for activities that nourish your mind and body without guilt.

Journal Your Feelings - Writing can be a powerful tool for self-reflection. Journaling about your thoughts and emotions can help you better understand yourself, your needs, and your goals.

Understanding Self-Love and Mental Health

When we practice self-love, we are also taking proactive steps to protect our mental health. Self-love is a form of self-care, and when we care for our mental wellbeing, we are less likely to fall into patterns of burnout, anxiety, or depression. It’s not about being perfect—it’s about creating space for grace, acceptance, and healing.

Self-love helps us accept our imperfections and mistakes with compassion rather than judgment. It means forgiving ourselves when we fall short and understanding that our worth is not tied to external achievements or opinions. It is simply rooted in the fact that we are human and deserving of care, just as we would offer that care to someone else, we love.

This Valentine’s Day, we encourage you to consider what it would look like to give yourself the same level of care, love, and respect you would give to your closest friend or a loved one.

By prioritising self-love, we not only foster a healthier relationship with ourselves, but we also create a foundation for all other relationships to flourish.

The most important relationship you have is with yourself.

Take a moment to celebrate yourself.

Treat yourself with the kindness you deserve, and remember that you are worthy of love, not just today, but every day!

Nurturing Relationships Through Movement

Mon, 18 Nov 2024 22:00:00 GMT

As we approach International Men’s Day, I've been reflecting on my mental well-being and how I nurture healthy relationships - with others and myself.

For me, movement is key.

I love the feeling of challenging myself; each session is a personal competition, whether an early morning gym workout or a run after work. When I feel good in my body, I feel good in my mind.

But things weren’t always like this. I didn’t enjoy school, and I faced many mental struggles. Then, one day after school, my dad said, “Come on, we’re going to the gym.” I was 14 at the time, and I never imagined that exercise could change me. But it did, and in ways I couldn’t have expected.

Training gave me control over one part of my life at a time when I felt I had none. By focusing on what I could control, exercise opened a whole new world for me - a world of personal development and community.

What is Personal Development?

Personal development involves the intentional act of investing in yourself. It’s a powerful process that can positively transform how we view ourselves and the world around us (UK College of Personal Development, 2024). Personal development activities enable you to grow your skills, knowledge, and confidence.

I regularly take on activities that push me beyond my comfort zone, allowing me to grow.

I train at the gym and go for runs, take ice baths, read books, and I’m learning to cook.

Additionally, I am nurturing my relationship with myself by learning to say no to people and setting healthier boundaries. Lastly, I’m strengthening my relationships with friends and family by spending quality time with them.

How Does Exercise Help Mental Health?

Exercise and mental health go hand in hand. Exercise can boost your mood, concentration and alertness. It can even help give you a positive outlook on life.

Exercise influences the release of brain chemicals that impact your mood. After exercising, you’ll often feel more focused, emotionally stable, and happier due to increased serotonin, which helps regulate mood. Endorphins are also released, contributing to what some runners call a “runner’s high” - a sensation that reduces stress and enhances overall well-being. Regular exercise can also improve sleep quality, supporting better mood management.

Not only does exercise help your relationship with yourself, but it also helps bring people together. An example of this is community sports.

Community Sport and Wellbeing

Humans naturally seek connections that foster a sense of belonging and community.

Community sport is a great example of how a common goal and hobby can unite people. Whether it is the late cold winter nights at training or the Saturday afternoon matches, working towards a goal together strengthens relationships.

Recent statistics have revealed that over 200,000 Australian men felt they didn’t have a single close friend, and 43% of men will experience poor mental health in their lifetime. These stats highlight the importance of community.

Staying connected through exercise and community sports can help lower depression and anxiety, boost self-esteem, and improve overall quality of life (Tasmanian Government Department of Health, 2024).

How did My Relationships Improve?

From being the shy kid at school, struggling with mental health challenges, to becoming a confident young man, exercise has played a key role in improving my relationships - with others and with myself. It pushed me out of my comfort zone and sparked my passion for personal development.

Some of my fondest memories are tied to sport - whether it was winning a grand final with my mates or celebrating their successes. Many of my closest friendships have been formed through community sports and exercise.

Whenever I’m feeling down (which happens to all of us), I reach out to a mate to do something physical together - whether it’s training, surfing, or simply tossing a tennis ball at the beach. Physical activity has been a cornerstone in nurturing my relationships.

Taking care of yourself is one of the strongest things you can do.

By Conor Agnew

Sources

Tasmanian Government Department of Health. (2024). Why social connections are important for young people. Doh.health.tas.gov.au; Government of Tasmania. https://doh.health.tas.gov.au/healthykids/blog/why_social_connections_are_important_for_young_people#:~:text=Healthy%20social%20connections%20help%20us
UK College of Personal Development. (2024). What is personal development? UK College of Personal Development. https://ukcpd.co.uk/personal-development/what-is-personal-development/

Celebrating Diversity and Healing Together through Film - A Winner's Journey

Fri, 16 Aug 2024 05:20:25 GMT

As the Multicultural Mental Health Film Festival continues to grow and make an impact for the second year, it's clear that this platform is more than just a celebration of cinema—it's a powerful catalyst for change. The festival shines a spotlight on stories that delve into the topic of multiculturalism and mental health, offering a unique space where filmmakers can share their perspectives and audiences can find resonance in narratives that reflect their own experiences.

In this interview, we speak with Kamil Domaradazki, Winner of Best Live-Action Short Film of the Multicultural Mental Health Film Festival 2023 who shares his journey, the impact and the significance of telling stories that challenge stereotypes and promote mental wellbeing.

What inspired you to submit your film to the Multicultural Mental Health Film Festival in its first year?

I was inspired to submit my film to the Multicultural Mental Health Film Festival in its inaugural year because of its unique focus on the intersection of multiculturalism and mental health. The festival's mission to highlight diverse voices and stories resonated with me deeply, as my film explores themes of cultural identity and mental well-being. I saw it as an opportunity to contribute to a meaningful conversation and to reach an audience that values and understands the importance of these issues.

How did winning the Best Short Film at the festival impact you and your work?

Winning the Best Short Film at the festival was a tremendous honor and a significant milestone in my career. It validated the hard work and dedication that went into creating the film and provided me with a platform to share my story with a wider audience. The recognition boosted my confidence as a filmmaker and opened up new opportunities for collaboration and funding. It also reinforced my commitment to creating films that address important social issues and represent diverse perspectives.

How do you feel the Multicultural Mental Health Film Festival supports and promotes multiculturalism and mental health through cinema, and why do you think it’s important for filmmakers to tell stories that address these themes?

The Multicultural Mental Health Film Festival plays a crucial role in promoting multiculturalism and mental health by showcasing films that explore these themes from various cultural viewpoints. By providing a space for diverse narratives, the festival fosters understanding and empathy among audiences and encourages dialogue about mental health issues that are often stigmatized or overlooked. It is important for filmmakers to tell these stories because they reflect the real experiences of people from different backgrounds, helping to break down stereotypes and promote inclusivity and mental well-being. It is so important for people to see themselves and their stories reflected on screen. The Multicultural Mental Health Film Festival creates an important and much needed space for these voices, stories and faces.

What would you say to filmmakers who are considering submitting their work to the Multicultural Mental Health Film Festival, especially those focused on diverse and inclusive narratives?

I would encourage filmmakers to submit their work to the Multicultural Mental Health Film Festival. This festival is a fantastic platform to showcase your work and to connect with an audience that values and supports stories about multiculturalism and mental health. It is also an opportunity to be part of a community of like-minded filmmakers who are passionate about making a difference through cinema. Your story has the power to inspire, educate, and create change, and the festival is the perfect place to amplify your voice.

Kamil Domaradazki, Winner of Best Live-Action Short Film

The Multicultural Mental Health Film Festival 2023

What Young People Can Do To Maintain Good Habits

Mon, 12 Aug 2024 00:29:04 GMT

In the spirit of International Youth Day 2024

Thirty-three years ago, on August 12th, the United Nations established International Youth Day, a day dedicated to bringing youth issues to the forefront and celebrating the incredible potential of young people’s ideas and contributions. This International Youth Day, we are focusing on the critical topic of youth mental health.

Mental health is a state of social, emotional, and psychological well-being that enables us to cope with daily challenges, contribute to our communities, and be the best versions of ourselves (World Health Organisation, 2022). It affects how we think, feel, and act.

Poor mental health can lead to low energy, negative emotions like sadness and hopelessness, higher stress levels, a desire to isolate, and an inability to cope with daily stresses. According to a report by the Australian Bureau of Statistics (2023), more than two in five Australians aged 16 to 24 have experienced poor mental health in their lives.

What Does It Mean from a Youth Perspective?

Adolescence marks the transition from childhood to adulthood and is a time of significant physical, emotional, and cognitive changes. During this time, young people are particularly vulnerable to mental health issues due to academic pressures, social dynamics, identity exploration, and social media influences. This is why young people must develop positive social, emotional, and psychological habits that strengthen their mental well-being.

In the spirit of International Youth Day, here are some ways young people can develop and maintain good mental health habits:

Stay Connected

Building and maintaining solid relationships with friends, family, and peers is essential for good mental health and wellness. Human beings naturally seek connection, which creates a sense of belonging and community. By staying connected, both in real life and digitally, you have the opportunity to talk about your feelings, discuss how to handle tough times and remind yourself that you are not alone. Staying connected can lower depression and anxiety, raise self-esteem, and improve overall quality of life (Tasmanian Government Department of Health, 2024).

Practice Mindfulness

Our minds are constantly active, filled with thoughts about school, work, relationships, the past, or the future. Mindfulness is important for being aware of your thoughts and focusing on the present moment. There are many ways to practice mindfulness; you might focus on your breathing, walk through nature, listen to music, or engage in a hobby that allows you to be in the moment. There are even apps such as Headspace or Smiling Minds that can help kickstart your journey. Overall, mindfulness can boost positive mental well-being and reduce the likelihood of stress, anxiety, and depression.

Limit Screen Time

In today’s digital world, managing how much time we spend on our devices can be challenging. Excessive screen time can detract from essential areas of life, such as interacting with family and friends or being active. By setting boundaries on your device usage, you can improve sleep habits, enhance your ability to focus and lower the risk of anxiety and depression (Kruse & Youth First, 2022).

Be Active

Staying active is critical for both physical and mental health. Even as little as 10 minutes of physical activity daily can contribute to stronger psychological and physical well-being. Physical activity helps you manage and regulate your moods more easily. Participating in sports, going to the gym, walking the dog, doing yoga, or even dancing are all great ways to stay active.

Create Good Sleeping Habits

Sleep is essential for maintaining good mental health. According to the Sleep Foundation, adolescents need around eight to ten hours of sleep every night (Suni et al., 2023). While it can be tempting to stay up late on your phone, reading, doing schoolwork, or gaming, developing a routine sleep schedule will promote better memory function, a stronger immune system, more energy, and strengthened mental well-being.

Let's prioritise mental health and celebrate young people's incredible resilience and potential on this International Youth Day. By adopting these habits, young people can build a foundation for a healthy and fulfilling life.

By Cathryn Langley

References

Australian Bureau of Statistics. (2023). National survey of mental health and wellbeing. In Australian Bureau of Statistics. https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/latest-release
Kruse, J., & Youth First. (2022, October 14). Benefits of decreased screen time. Youth First. https://youthfirstinc.org/benefits-of-decreased-screen-time/
Suni, E., Dimitriu, A., & Sleep Foundation. (2023, October 4). Teens and sleep. Sleep Foundation. https://www.sleepfoundation.org/teens-and-sleep
Tasmanian Government Department of Health. (2024). Why social connections are important for young people. Doh.health.tas.gov.au; Government of Tasmania. https://doh.health.tas.gov.au/healthykids/blog/why_social_connections_are_important_for_young_people#:~:text=Healthy%20social%20connections%20help%20us
World Health Organisation. (2022, June 17). Mental health. World Health Organisation; World Health Organisation. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

5 Mental Health Benefits of Strong Friendships

Tue, 23 Jul 2024 06:47:56 GMT

Friendship Day is celebrated around the world with many unique traditions, from making handmade jewellery for friends to sending heartfelt messages on cards. International Friendship Day will take place on July 30th, 2024, offering us an opportunity to express gratitude to our friends and reflect on the positive impact good friends have on our mental health and well-being.

Research shows that genuine adult friendships that offer social support and companionship are a strong predictor of well-being and can protect against mental health conditions like anxiety and depression. Overall, genuine friendship positively impacts us throughout our lifetime. (Pezirkianidis, C., et al., Frontiers in Psychology, Vol. 14, 2023; Blieszner, R., et al., Innovation in Aging, Vol. 3, No. 1, 2019).

To celebrate the upcoming Friendship Day, let’s explore five more Mental Health benefits of having strong friendships:

Friends act as our support system in challenging times.

Often, when we encounter challenging times, it can be difficult for us to manage our thoughts and feelings. Friends help us stay grounded and navigate our worries by listening to us or helping us approach a situation from different perspectives. Simply having a supportive friend in hard times can help us manage our ups and downs better.

Friends help create a sense of belonging

Having a sense of belonging is fundamental to human beings. Having friends offers a sense of community, and helps us feel confident, cared for and loved. This sense of belonging that friendship brings ultimately helps increase our self-worth.

Friends can help reduce stress.

Good friends can offer different perspectives, helping us navigate our problems through different approaches rather than indulging in negative coping mechanisms. A study shows that talking with a supportive friend reduces blood pressure reactivity compared to a friend with whom one is conflicted. (Holt-Lunstad, J., et al., Annals of Behavioral Medicine, Vol. 33, No. 3, 2007)

Friends help improve self-confidence

In times when we feel low about ourselves due to specific life events, friends can help by providing reassurance and reminding us of times we have overcome hurdles and made it through. Having good friends who bring out the best in us can help boost our self-confidence and persuade us to face challenges.

Good friends encourage good change.

It’s common for humans to stay within their comfort zone. However, change and growth occur when good friends encourage you to step outside of your comfort zone and experience change and growth. In having conversations, sharing perspectives, and trying out different activities, friendships help us learn essential life skills we might not have learned on our own. These life skills, such as adaptability, can help us navigate life situations.

Friendships require genuine effort from everyone involved, and in light of International Friendship Day, here are 5 ways to ensure you’re being a good friend:

Listen attentively

Most of us want someone to hear us out or understand us. Your friends aren’t any different. Be a good friend by being a good listener. Acknowledge their experiences and let them talk without deflecting or invalidating their experience even if you don’t necessarily agree.

Make time to meet up with your friends

Life can get busy and sometimes in the chaos of life, we can forget to make time to meet up with friends. It’s important to keep in touch with friends so none of us feel isolated. You can stay in touch by finding an activity you both like or by stepping out of your comfort zones and taking up a new activity together.

Be trustworthy

Trust is the foundation of most relationships. Friendship requires genuine trust to be able to thrive and create a sense of reliability. To be a good friend, make sure to honour promises and safeguard private information that your friend shares with you.

Show kindness

It’s hard to know what people are going through in their lives. It’s important to be kind to your friends, even if they are not vocal about their struggles. Celebrate their milestones like birthdays or achievements to make them feel special and loved.

Be there in times of need

All of us go through times when we need a shoulder to cry on. Similarly, when your friends go through a difficult period, offer them your support or a listening ear which can help strengthen your bond and make them feel cared for. A friend in need is a friend indeed!

This International Friendship Day, take a moment to celebrate and let your friends know how grateful you are for their positive influence on your mental well-being. A happy, healthy life is largely dependent on having strong friendships that provide emotional support, help relieve stress, and improve general well-being.

By Fairooz Zaima

Understanding Schizophrenia

Fri, 17 May 2024 01:32:41 GMT

Disclaimer:

This post may contain sensitive topics related to mental health. We understand that everyone experiences these discussions differently. If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out immediately to Lifeline Australia on 13 11 14.

What is schizophrenia?

Schizophrenia is a mental health condition that alters one's perception of reality, often leading to disorganised thinking, delusions and hallucinations such as hearing voices. Approximately 1 in every 100 Australians are affected by schizophrenia. Typically, schizophrenia emerges during late adolescence, teens or early adulthood, but it can also start later in life. Schizophrenia is generally more common in men than women with men tending to present symptoms earlier.

What are some of the risk factors?

In early life, some of the risk factors can be attributed to:

Genetic vulnerability – family history of psychotic disorder
Birth or pregnancy complications
Developmental delay
Traumatic experiences (e.g. abuse or neglect)

Whereas in late childhood or adolescence, risk factors such those listed below can impact on a young Australians mental health.

Substance use
Psychosocial stress
Migration
Cognitive impairments
Mild psychotic symptoms

Symptoms: T he symptoms of schizophrenia are categorised into two types of symptoms: positive and negative. Positive symptoms reflect an excess or a distortion of normal functions in the form of delusion, hallucinations, and disorganised behaviour. On the other hand, negative symptoms refers to a diminution or an absence of normal behaviour related to motivations and interests or expressions (Correll and Schooler 2020).

Some positive symptoms include but are not limited to:

Positive symptoms refer to extra experiences that go beyond normal perceptions and indicate psychosis.

Psychosis – psychosis is a primary symptom of schizophrenia and is characterised by a loss of touch with reality. During a psychotic episode, individuals struggle to distinguish between what is real or not. Delusions and hallucinations are two key symptoms associated with psychosis.
Delusions – delusions refer to having abnormal or unfounded beliefs that may or not align with reality such as delusions of persecution, guilt or grandiosity.
Hallucinations – hallucinations involve perceiving sensory experiences - such as hearing, seeing, tasting, feeling or smelling - that are not actually present but are perceived to be real.

Negative symptoms

Disorganised speech
Trouble with thinking
Lack of emotion and motivation

What causes schizophrenia?

The exact causes of schizophrenia are currently unknown. Currently, research suggests that while the general population has a 1 in 500 chance of developing schizophrenia, individuals with a family member affected by the disorder face a significantly higher risk, with a 1 in 10 chance. However, there isn't a single gene responsible for schizophrenia. A combination of genes likely contributes to susceptibility, and additional factors may play a role, as evidenced by cases where individuals without a family history still develop the disorder. Although, factors such as stress, substance use, trauma and prenatal malnutrition can also heighten the risk of developing schizophrenia.

Some of treatments that can help with schizophrenia include:

Treatment for schizophrenia typically involves a combination of medication, therapy, and support services tailored to individual needs.

Medications - Antipsychotic medications can help with the psychotic (positive) symptoms of schizophrenia such as hallucinations, delusions, and disordered thinking. These medications work by targeting neurotransmitter imbalances in the brain, helping to alleviate symptoms and prevent relapses.

Therapy - Therapy, which can include CBT, is an important part of treatment. Cognitive-Behavioral therapy (CBT) can help individuals manage symptoms, cope with stressors, and improve social functioning.

Family support - It’s important that family members learn about schizophrenia and how to support their loved one. Family therapy may also be beneficial, involving loved ones in the treatment process to enhance support networks and improve communication.

Social support - Similar to psychosis, people with schizophrenia can benefit from social support services. Psychosocial interventions, such as vocational training, housing assistance, and peer support groups, aim to address various aspects of daily living affected by schizophrenia and promote recovery.

References

Correll C U and Schooler N R (2020) Negative Symptoms in Schizophrenia: A Review and Clinical Guide for Recognition, Assessment, and Treatment. Neuropsychiatric disease and treatment, 16, 519–534. https://doi.org/10.2147/NDT.S225643

By Bella Korotcoff and Julia Tsang

Compassion Fatigue

Fri, 10 May 2024 05:09:44 GMT

Disclaimer:
This post may contain sensitive topics related to mental health. We understand that everyone experiences these discussions differently. If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out immediately to Lifeline Australia on 13 11 14.

After her friend died, Vicki says she continued to ‘jump into action’ every time someone close to her needed help. That’s when she confessed to compassion fatigue. She felt “weighed down, tired and sad”, she said after taking care of so many loved ones.”

“Finally, she rightfully asked herself, “How much more could I do without getting even more tired and sad?”.

Compassion. Originally derived from Latin, its literal meaning is: “to suffer together”. Nowadays, we know compassion as being the driving motivation to relieve others of their suffering. Where compassion is the desire to step forward and help others, empathy is the ability that enables individuals to understand and feel the emotions of others.

In the world of healthcare, both emotional responses are key aspects in their patients’ key recovery (Attree 2001). However, sometimes being exposed to extended hours of trauma and distress can strain the emotional capacity amongst frontline workers to help others and sometimes, even themselves.

Being a caregiver can be immensely rewarding and provide a sense of meaning and purpose found in no other professions. However, this gratification can often come with a pretty heavy ‘cost of caring’, commonly known as compassion fatigue. In professions where empathy and caring for others is at the core of the practice, compassion fatigue has been recognized as a prominent occupational hazard.

What is compassion fatigue?

Compassion fatigue can be explained as being the feeling of impassive detachment and can affect cognitive functioning. The repetitive exposure to distress and the anticipation of negative social stimuli experienced amongst caregivers can inhibit the uptake of oxytocin.

The reduction in oxytocin poses challenges to social cognitive processes and expression of empathy and sympathy towards others.

Additionally, the exposure to secondary trauma can destabilise emotional valency. The overwhelming emotions subjected towards trauma can impair the decision-making abilities and emotional regulation of first responders. As such, this can hinder the quality of engagement between the patient and the caregiver.

Nurses have arguably one of the most demanding and time-consuming responsibilities. They are expected to provide daily assistance to both patients and their families all the while being exposed to high levels of trauma, loss, and grief. Unfortunately, these factors can leave nurses and first responders vulnerable to compassion fatigue.

Signs of compassion fatigue

Signs of compassion fatigue are broad and vary. It’s important to try and keep track of your mental and physical health and address any warning signs before they develop into more serious issues.

Some key signs of compassion fatigue include:

Feelings of depression or anxiety
Chronic exhaustion and trouble maintaining focus
Questioning the purpose of life and losing interest in all/most activities
Insomnia or recurring nightmares
Poor self-esteem and increased pessimism
Poor Life/Work Balance
Guilt
Hypersensitivity or complete insensitivity to emotional material
Strained Interpersonal relationships
Impaired decisioning making

What are some healthy coping strategies to fight compassion fatigue?

Set Boundaries

The importance of setting boundaries ensures that healthy interpersonal and professional relationships are maintained. In this line of work, boundaries act as a safety net and preventative measure which protects those in caretaker roles and the client

To establish a set of boundaries, frontline workers may ask themselves:

“What do I feel comfortable doing and not doing?”
“What are my strengths?
“Are there things that bother me more than they should?”

Reach Out for Support

Talking to trusted friends and family can offer a sense of comfort and lighten the load of burden caused by caregiving. Additionally, conversing with colleagues who understand the pressures of caregiving can offer emotional relief and reinforce a sense of workplace community.

Alternatively, professional support from therapists and specialised support groups for compassion fatigue can facilitate the creation of positive coping strategies and emotional support.

Self-care strategies

To initiate self-care, a degree of proactivity is imperative to enact healthy strategies. By dictating one's own actions, a sense of control over work and life can be found. Time blocking is a proactive time management technique that enables individuals to schedule the periods of the day into blocks. The organisation of work-related tasks and time for self-care practices enables individuals to visualise their work-life balance.

T o target biological symptoms:

Balanced and nutritional diet
Regular physical activity
Routine sleep and sleep hygiene
Engage in hobbies outside of work
To target psychological and emotional symptoms:
Journalling
Mindfulness
Engage in relaxing activities

Compassion fatigue presents a significant challenge for those in first responder and caregiving roles. Not only are healthcare workers responsible for their patients, but they also have a duty to care for themselves.

The prolonged exposure to suffering and trauma can lead to emotional exhaustion, detachment, and impaired cognitive functioning. This can negatively impact the way caregivers interact with their patients.

In light of International Nurses Day, this article aimed to outline the reality of compassion fatigue through the exploration of empathic cognition and morality within nurses. Healthy coping strategies act as preventative and proactive mechanisms which preserve the wellbeing of nurses, through setting boundaries, seeking social support, and practising self-care. To address the adversities caused by compassion fatigue, individuals and organisations should work together to ensure that compassionate and effective care is administered.

By Julia Tsang and Bella Korotcoff

Mind-Body Connection

Sun, 07 Apr 2024 04:59:26 GMT

April 7th marks the commemoration of the founding of the World Health Organisation and is the day we celebrate World Health Day.

The theme for this year is: ‘My Health, My Right’.

To celebrate this day, let’s take a moment and consider ways you can take better care of yourself; how you can prioritise your needs and mental well-being by taking care of your body. There is a surprising overlap between your mental and physical well-being. Some might call this overlap the mind-body connection.

But what is the mind-body connection?

The mind-body connection is the interconnection between your mental and physical well-being. It is a two-way relationship where the mind influences the body; the body influences the mind. For example, we were all told how physical exercise reduces symptoms of depression and anxiety. The reason behind that is that the brain releases chemicals (endorphins and serotonin) known to improve the mood and reduce stress. By strengthening the connection between the mind and body through a holistic perspective, you can start prioritising your health.

But what is a holistic approach?

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

A holistic approach is a perspective that looks at the whole person. It surrounds the body, mind and spirit by taking into consideration the physical, emotional, social and spiritual wellbeing of the individual.

By adopting a holistic approach, you can:

Enhanced mental clarity
Improve your physical health
Reduce feelings of anxiety or depression

How can you adopt a holistic approach?

When adopting a holistic approach, you become a key active participant in your healing process. Common recreational activities such as:

Practicing music therapy: Some studies suggest that music therapy can reduce feelings of anxiety. How does it work? Well, research suggests that music can reduce blood pressure and the heartbeat, both of which have a direct impact on how stressed a person feels. It has also been suggested that music releases dopamine and endorphins, both of which are known for being mood enhancers.
Practicing fate: Prayer can help a person focus on gratitude. It is believed that cultivating a sense of gratitude in your daily life can help people elevate their moods as it shifts your focus from “not enough” to “good enough”.
Meditation: Meditation is the process of redirecting your thoughts to calm your mind. By practicing meditation, you can reduce your stress and subsequently reduce your anxiety.
Practicing Yoga: Yoga has become known over the years as an alternative method for the treatment of stress, anxiety, and depression as it creates a greater sense of well-being and increases feelings of relaxation in the individual. By incorporating yoga in your lifestyle, you are inviting a more optimistic outlook in your life.
S ound and vibration therapy: Vibrational sound therapy can help you retune your body, mind and spirit, and encourage relaxation, healing and wellness in your body. By practicing sound and vibration therapy, you can reduce stress and depression, and improve sleep patterns.

Other ways you can also practice a holistic approach in your life is by:

Incorporating more supplements in a healthy diet: We often hear of the importance of eating at least 5 portions of a variety of fruit and vegetables a day as it can help lower the risk of heart diseases. Well, some scientists do believe that healthy diets help promote a healthy gut which can improve your anxiety levels, stress and mental outlook.
Trying aromatherapy: We are all aware that lavender is commonly used to promote relaxation. Well, some essential oils, such as orange and lavender can help reduce anxiety and improve moods. By incorporating the use of essential oils in your home, you might be able to welcome more calmness in your life.

Those are only a few ways in which you can adopt a more holistic approach in your life. By adapting some of the activities listed above in your lifestyle, you can priotise your mental and physical well-being while trying new hobbies.

By Julia Tsang and Bella Korotcoff

Understanding Seasonal Affective Disorder (SAD)

Fri, 29 Mar 2024 03:48:35 GMT

When the days become shorter and the nights longer and you find yourself sleeping more than usual but still feeling the tiredness in your body; the lack of energy to carry out your usual activities. It all comes down to Seasonal Affective Disorder (most commonly known as SAD).

35% of Australians experience depression during the winter months. Compared to other mental health disorders, SAD is harder to diagnose. It might take you two years of experiencing the same symptoms during a specific season before you get diagnosed with Seasonal Affective Disorder.

But what causes SAD?

SAD is thought to be caused by shorter days and less daylight shifting the body’s circadian rhythm (it’s body clock), which may trigger chemical change, with the body releasing less hormones such as melatonin (a sleep hormone) and serotonin (a mood hormone), which affects our sleep and mood.

How does SAD affect you?

SAD symptoms are often characterised by a recurrent seasonal pattern. The symptoms can last about 4-5 months, often starting as mild, and then gradually worsening as the season progresses. But alongside the end of winter, the symptoms come to an end and individuals become completely well again.

Losing interest in normal activities

Triggering bad eating habits

Finding it hard to wake up in the morning.

Sleeping too much

Feeling tired all the time

Lack of energy

Coping strategies

Light Therapy : Spend time outside during daylight hours. Even on cloudy days, natural light can be beneficial.

Exercise Regularly: Engage in regular physical activity, such as walking, jogging, yoga, or any other exercise you enjoy. Exercise can boost endorphin levels and improve mood. Try to exercise outside during daylight hours to maximize your exposure to natural light.

Healthy Diet: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and refined carbs which can cause energy crashes. Consider a vitamin D supplement, especially if sunlight exposure is limited, as low levels of vitamin D have been linked to depression.

Sleep Hygiene: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day. Ensure your bedroom is conducive to sleep—dark, quiet, and cool. Avoid screens before bedtime as blue light can disrupt sleep.

Stay Connected: Maintain social connections with friends and family. Social support is crucial for mental health. Participate in group activities or clubs that interest you, either in person or virtually.

Mindfulness and Relaxation Techniques: Practice mindfulness meditation to help manage stress and improve overall well-being or try deep breathing exercises to relax and reduce anxiety.

Set Realistic Goals and Expectations: Set small, achievable goals each day to create a sense of accomplishment and purpose. Remember, b e kind to yourself and recognize that it's okay to have days where you feel less productive.

Engage in Hobbies and Activities: Engage in activities and hobbies that you enjoy and that can help distract you from negative thoughts.

Implementing these strategies can help mitigate the effects of winter blues and improve overall mental wellbeing during the colder, darker months. If symptoms persist or worsen, seeking professional help is important.

In case the symptoms persist, consider reaching out to these helpful resources:

Call 000
See your GP
A mental health team and/or psychologist (e.g. at a community health centre)
Mental Health Foundation Australia: 1300 643 287 | admin@mhfa.org.au
Lifeline Tel: 13 11 14
Kids Helpline Tel: 1800 55 1800
SuicideLine Tel: 1300 651 251
Australian Psychological Society – Find a psychologist service Tel: 1800 333 497 (outside Melbourne) or (03) 8662 3300 (in Melbourne)

By Julia Tsang, Natalie Filimon, Brendan Chau

Expressing Gratitude: Cultivating Mental Wellbeing

Wed, 28 Jun 2023 06:52:35 GMT

Have you heard of the saying that “It is only with gratitude that life becomes rich?” In the hustle and bustle of daily life, we often forget to express our gratitude for the blessings and experiences that surround us. However, taking time to express gratitude can have a profound impact on our mental well-being. In this blog post, we will explore the importance of expressing gratitude and how it contributes to our overall mental health and happiness.

Acknowledging the Good and Strengthening Positive Relationships

Expressing gratitude involves actively acknowledging and appreciating the positive aspects of our lives. It encourages us to focus on what we have rather than what we lack. By verbalizing or expressing our gratitude, we create space for positive emotions to flourish. When we express gratitude, we shift our focus from what is lacking to what we already have, nurturing a sense of contentment and happiness. Moreover, gratitude acts as a catalyst for building and nurturing positive relationships. When we express gratitude to others, whether through kind words, gestures, or acts of appreciation, we strengthen the bond between us. It fosters a sense of connection, empathy, and understanding, which contribute to our overall well-being.

Amplifying Positive Emotions and Cultivating Optimism and Resilience

When we express gratitude, we amplify positive emotions within ourselves and those around us. Sharing our appreciation allows us to relive joyful moments and enhances our overall happiness. Moreover, the act of expressing gratitude creates a positive ripple effect, uplifting the spirits of others and fostering a positive atmosphere. Expressing gratitude helps us cultivate an optimistic mindset. By focusing on the positive aspects of our lives, we train our minds to seek out the good, even in challenging situations. This optimistic outlook enables us to develop resilience and navigate through adversity with greater strength and determination.

Reducing Stress and Anxiety While Enhancing Self-Worth

Gratitude has a remarkable ability to reduce stress and anxiety. When we express gratitude, we shift our attention away from worries and negative thoughts, redirecting our focus towards the present moment and the things we appreciate. This practice helps alleviate stress, promotes relaxation, and enhances our overall mental well-being. Expressing gratitude extends beyond others; it also involves acknowledging and appreciating ourselves. By recognizing our strengths, achievements, and the progress we have made, we boost our self-worth and self-esteem. Engaging in self-care practices and expressing gratitude for our bodies, minds, and abilities nurtures a positive self-image and contributes to our mental well-being.

Incorporating Gratitude into Daily Life

Expressing gratitude can be incorporated into our daily routines in various ways. It can be simple as saying “thank you” to someone who has helped us or writing a heartfelt note of appreciation. Journaling about the things we are grateful for, practising gratitude meditations, or engaging in gratitude exercises with loved ones are all effective methods to integrate gratitude into our lives. My favourite gratitude exercise is that every night after dinner, I think of at least one thing that happened during the day that I am grateful for. Sometimes it might be as simple as eating my favourite cheesecake, but these little things matter a lot in keeping ourselves positive and building a healthy mindset.

Cultivating a practice of gratitude has the power to transform our mental well-being. By embracing gratitude, we shift our focus from negativity to positivity, fostering happiness, resilience, and improved mental health. Let's embark on this journey of gratitude and allow its transformative power to enrich our lives, one thankful moment at a time.

By Priya Saikia

Beating the Winter Blues: Embracing Joy in the Chilly Season

Tue, 20 Jun 2023 03:42:25 GMT

As winter casts its icy spell upon us, it is not uncommon to experience a sense of melancholy and fatigue commonly known as the “winter blues.” The shorter days, longer nights, and colder temperatures can take a toll on our mood and our overall well-being.

Last year, I was deeply affected by the winter blues during my entire year-long experience of winter. In 2021, while in my home country, the chilliness began early in October and by the end of the month, winter had set in. Shortly after, in February 2022, I arrived in Melbourne, where the days were already becoming cold. The frigid Antarctic winds were completely new to me, and it was far from being a pleasant experience. To make matters worse, summer didn’t arrive in Melbourne until November, leaving me with a full year of winter. It was a truly challenging time, especially considering my fondness for the summer season. It was during that time that I found out about seasonal affective disorder (SAD) during winter, also known as winter depression or winter blues.

However, I refused to give up or succumb to the gloomy grip of the season. If you struggle with winter blues like me then luckily for us, there are several ways in which we can fight this and embrace the joys that this chilly season can offer.

Embrace Natural Light

With the days growing shorter, it’s crucial to maximize exposure to natural light. Open your curtains or blinds during the day to let in as much sunlight as possible. Very often, I would keep my blinds open even during the night so that I wake up to the beautiful sun shining right through my window. If feasible, take a walk outside during daylight hours to soak up some vitamin D and release some serotonin, which can significantly boost your mood and energy levels.

Stay Active

Another way I kept myself from succumbing to the gloomy days was by staying active. Physical activity is a proven mood booster and can help combat the winter blues very well. Engaging in regular exercise help release those feel-good endorphins, which can help alleviate symptoms of depression and anxiety. I started playing tennis last winter and it helped me so well in brightening my days. I even continued my yoga practice, and I often made my friends practice with me. It is such a simple way of fighting the winter blues by just finding an activity you enjoy, whether it is joining a gym, practising yoga, dancing, or simply taking brisk walks in the crisp winter air. Not only will exercise enhance our overall well-being, but it will also keep us warm and energized during the colder months. As the saying goes; two birds, one stone.

Don’t Forget to Socialise

Winter often tempts us to hibernate indoors, but this is something we must fight against. Isolation can worsen feelings of sadness and loneliness, which is why making a conscious effort to stay connected with loved ones will help us against these gloomy feelings. Plan social activities such as movie nights, game evenings, or hotpot dinners with friends and family. If physical gatherings are not possible, utilize technology to connect virtually. Regular social interactions can provide a much-needed boost to your emotional well-being and create lasting memories. Back in my hometown in Assam, we have this beautiful culture of going to picnics during the daylight hours and gathering around a bonfire after dark every single day with our friends and family. This is one of the reasons why winter never felt gloomy in Assam, social interactions and the amazing memories made winters absolutely beautiful.

Winter Activities

Furthermore, every season has distinct activities that cannot be enjoyed in other seasons. Likewise, winter too has heaps of unique opportunities for enjoyment. Embrace the charms of this chilly season by participating in winter activities. Go skiing, build snowmen, have a snowball fight, or go sledding. Additionally, do not forget to relish the pleasures of winter cuisine, such as sipping lots of hot chocolate by the fireplace or indulging in comforting soups and stews.

While winter blues may seem inevitable, it is important to remember that we have the power to overcome them and find joy even during the coldest months. By embracing natural light, staying active, nurturing social connections, and embracing winter activities, you can transform the winter season into a time of warmth, happiness, and rejuvenation. So, let us say goodbye to the winter blues and welcome the beauty and wonder that this beautiful season brings.

Remember that winters might not be easy, but we can make it worth it.

Blog by: Priya Saikia

Helping a friend, family member or loved one after a traumatic event

Mon, 19 Jun 2023 04:42:25 GMT

Dr Ros Lethbridge, Senior Clinical Specialist, Phoenix Australia – the Australian National Centre of Excellence in Posttraumatic Mental Health, University of Melbourne

Last year for PTSD Awareness Day I wrote an article discussing how people can develop posttraumatic stress disorder (PTSD), its signs and symptoms, and effective treatments. If you missed it last year, that article is linked here . This year I thought it might be helpful to consider how you can support a friend, family member, or loved one after they have experienced a traumatic event.

Traumatic events involve situations that are either life-threatening or have the potential for serious injury, such as physical or sexual assault, disaster, war or a serious accident.

Most people will experience at least one of these types of events during their lives. After a traumatic event, many people experience strong feelings of fear, sadness, guilt, anger, or grief. They might find it hard to cope and it might take a while to come to terms with what has happened. These feelings will usually become less intense after a few weeks. The support of family and friends is particularly important during this time. This article will provide you with some ideas of things you can do to help.

Provide Practical Support

After someone has been through a traumatic experience, re-establishing a normal routine can help to restore a sense of order and control in their life. Some of the ways you can help them return to their normal routine include:

Recognise that they have been through an extremely stressful event and may need time and space to deal with it. You can help them to find that time and space by providing practical support, such as offering to take care of the kids or do the weekly shopping.
Encourage them to limit their exposure to media coverage of the event. You might offer to keep track of the news and inform them of new or important information so that they don’t feel the need to monitor it continuously.
Encourage them to look after themselves by getting plenty of rest, eating well, exercising regularly, making time for relaxation and cutting back on coffee, cigarettes, drugs, and alcohol.
Join them in doing enjoyable things and encourage them to plan to do at least one enjoyable thing each day. You may need to help the person come up with ideas of things they can do, for example, ask what activities they used to enjoy before the traumatic event.
Acknowledge their achievements. Sometimes it’s hard to see that things are improving, and the person may need you to point out when they have achieved a goal, no matter how small.
Encourage them to seek professional help if they are still finding it hard to cope more than two weeks after the traumatic event. Their GP is a good first point of contact.

Provide Emotional Support

Your friend, family member or loved one may or may not want to talk about their experience or feelings. If they do want to talk, the following tips may be helpful:

Choose a time to talk when you won’t be interrupted, or feel rushed or tired.
Provide reassurance that distress is to be expected after an experience like theirs.
Understand that talking about trauma can be painful and the person may get upset. This is a natural part of coming to terms with their experience. Don’t feel that you have to make their distress go away.
Make another time to talk if it seems like the person is too distressed to continue.

Listening is very important, but it can sometimes be hard to know what to say. Don’t worry about saying ‘the right thing’. There is no right thing to say, but here are a few pointers:

Try to put yourself in their shoes, don’t interrupt or offer examples from your own life, or talk about yourself.
Avoid offering simple reassurances such as, “I know how you feel” or “You’ll be OK”.
Acknowledge their distress with statements like, “It’s really tough to go through something like this”
Show that you understand by re-phrasing the information they give you. Try starting with something like, “You seem really…”, “It sounds like…”, “Did I understand right that you…”, “No wonder you feel…”

If they don’t want to talk, you can still show your support by spending time with them, talking about other things, and doing practical things to help. Let them be alone for a while if that’s what they want, but encourage them to have company for some time each day. Social connection is important for recovery.

And of course, don’t forget to look after yourself! Looking after friends, family and loved ones impacted by trauma can be stressful and tiring, and you may need to consider taking time to look after your own health and wellbeing.

Useful resources

The Australian Guidelines for the Prevention and Treatment of Acute Stress Disorder, PTSD and Complex PTSD provide evidence-based recommendations that promote recovery following trauma, as well as effective treatment options for people who develop PTSD and other posttraumatic mental health conditions. A helpful summary of the recommended psychological treatments that have found to be effective to treat people with PTSD can be found here .

If you are interested in training in supporting people to recover from psychological trauma, Phoenix Australia offers a practical Psychological First Aid course .

What is posttraumatic stress disorder (PTSD), and how can you recover?

Mon, 19 Jun 2023 04:11:59 GMT

Dr Ros Lethbridge, Senior Clinical Specialist, Phoenix Australia – Center for Posttraumatic Mental Health, University of Melbourne

This article discusses how people can develop posttraumatic stress disorder (PTSD), its signs and symptoms, and effective treatments.

What is trauma?

Any event that involves exposure to actual or threatened death, serious injury, or violence has the potential to be traumatic. Traumatic events are common, and most people will go through at least one traumatic event in their lives. Such events can include natural disaster, war, a serious accident, physical or sexual assault. In Australia, the most common traumatic events are:

having someone close to you die unexpectedly
seeing someone badly injured or killed, or unexpectedly seeing a dead body
being in a life threatening car accident

In the first days and weeks after a traumatic event, people often experience strong feelings of fear, sadness, guilt, anger, or grief. Generally, these feelings will resolve on their own, and with the support of family and friends, the person recovers. However, if the distress continues, it may mean that the person has developed PTSD or another mental health condition.

What is PTSD?

Posttraumatic stress disorder (PTSD) is a set of reactions that can develop after someone has been through a traumatic event.

A person with PTSD has four main types of difficulties:

Re-living the traumatic event – through unwanted memories, vivid nightmares, flashbacks, or intense reactions such as heart palpitations or panic when reminded of the event.
Feeling wound up – having trouble sleeping or concentrating, feeling angry or irritable, taking risks, becoming easily startled, or constantly being on the look-out for danger.
Avoiding reminders of the event – activities, places, people, thoughts or feelings that bring back memories of the trauma.
Negative thoughts and feelings – feeling afraid, angry, guilty, flat, or numb a lot of the time, losing interest in day-to-day activities, feeling cut off from friends and family.

Between 5 and 10 percent of Australians will experience PTSD at some point in their lives. It is not unusual for people with PTSD to experience other mental health problems like depression or anxiety. Some people may develop a habit of using alcohol or drugs as a way of coping.

What treatments are available?

If you are still experiencing problems two weeks after a traumatic event, it is worth talking to your GP or a mental health professional to assess how you are going and to see if treatment would be helpful. Effective treatments for posttraumatic stress disorder (PTSD) are available, and include counselling, medication, or a combination of both. These treatments can work even if your traumatic experience was a long time ago.

Other useful resources

Dealing with Trauma – A Guide for Young People who have Experienced Trauma

Embracing Smiles

Tue, 13 Jun 2023 23:35:59 GMT

Embracing Smiles and Self-care for Inner Bliss
Author: Priya Saikia

In our fast-paced and demanding world, it’s easy to get caught up in the daily hustle and forget to take care of the most important person in our lives – ourselves. We often prioritize work, relationships, and responsibilities but completely ignore our own well-being. Self-care is necessary to maintain balance, recharge, and cultivate a healthy relationship with ourselves. It is a necessity to ensure that our physical, emotional, and mental needs are met.

Let’s start by talking about the simplest way to start our self-care routine. Have you ever smiled at a stranger on the road? If not, give it a try. You’ll be amazed at how often they will smile back. Smiling is infectious, and therefore, it is amazing! When someone smiles at you, it can instantly uplift your mood and brighten your day. Moreover, there’s science behind this. When we smile, our brain releases endorphins, serotonin, and dopamine, which are neurotransmitters associated with happiness and well-being. This natural high helps keep us positive and enhances our overall sense of self-care. In this blog post, we will explore some of the incredible benefits of the simple act of smiling.

Reducing Stress and Anxiety

One of the most significant benefits of smiling is its ability to reduce stress and anxiety. Yes, you heard us right. This simple muscle movement can send signals to our brains that everything is okay, even during challenging situations. The physical act of smiling triggers the release of the stress-reducing hormone called cortisol, while also lowering our blood pressure and heart rate. By incorporating smiling into our self-care routines, we can effectively manage stress and cultivate a more relaxed state of being. So next time, when you’re stressed with deadlines, take a pause and smile. It might help you work much better.

Boosting Confidence and Self-Esteem

Self-care is not just about taking care of our physical health; it also involves nurturing our emotional well-being. And guess what, smiling can help in regard as well. This simple muscle movement plays a great role in boosting our confidence and self-esteem. When we smile, it conveys a sense of warmth, approachability, and self-assurance. It can help us feel more comfortable in social situations and improve our relationships with others. Moreover, remember that smiling can trick our brains into believing that we are happy, which in turn leads to a genuine increase in our overall sense of self-worth. Honestly, my own confident personality today is probably a result of a morning practice that my high school teacher taught me. She told me to wish myself a good morning with a bright smile every single morning right after I wake up and trust me, this practice has been so helpful in life that I do it even today.

Enhancing Physical Health

Believe it or not, smiling can also have a positive impact on our physical health. When we smile, our facial muscles are activated, which in turn stimulates blood flow and improves oxygenation. This increased circulation can contribute to healthier skin, as well as a more youthful and radiant appearance. Maybe, it is time to include smiling in our skin-care routine as well. Additionally, smiling can strengthen our immune system by reducing the levels of stress hormones that can weaken our body’s natural defence mechanisms. Basically, by smiling more, we can support both our physical and mental well-being.

Spreading Positivity and Connection

Self-care is not only about individual needs; it is also about our interactions with others. A simple smile can be a powerful tool for spreading positivity and fostering connections. When we smile at others, it creates a sense of warmth and openness, encouraging them to reciprocate and engage with us on a deeper level. This exchange of positive energy can enrich our relationships, create a supportive community, and enhance our overall self-care journey.

In the pursuit of self-care, we often overlook the simplicity and effectiveness of a smile. Smiling not only brings joy to ourselves but also radiates positivity to those around us. We are born with the ability to smile, yet we smile less and less as we age. By smiling more frequently every day, we can experience a wide range of benefits, from reducing stress and anxiety to boosting confidence and self-esteem. So, let’s remember to prioritize self-care and unleash the magic of a smile.

As Tom Wilson said, “A smile is happiness you’ll find right under your nose.”

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Embracing Smiles and Self-care for Inner Bliss Author: Priya Saikia

Disclaimer:

This post may contain sensitive topics related to mental health. We understand that everyone experiences these discussions differently. If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out immediately to Lifeline Australia on 13 11 14.

Disclaimer:
This post may contain sensitive topics related to mental health. We understand that everyone experiences these discussions differently. If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out immediately to Lifeline Australia on 13 11 14.

Embracing Smiles and Self-care for Inner Bliss
Author: Priya Saikia