practical wellbeing tips
​ courtesy of Kerry Shepard ( Mark Douglas' partner)

This is a really tough time for many people – there’s uncertainty about the future and a lot of feelings associated with the pandemic and being told to Stay At Home.  Some of us have may find these emotions familiar from having faced similar issues with our mental health in the past; for others this will be a completely new experience.  Some of you may be completely fine and not having any problems at all with the situation. 
 
Whatever you’re feeling at the moment, it’s completely understandable and valid.  But for those who are struggling, I’ve put together some resources that can help with managing unwanted emotions and reactions.  I’m not a psychologist, but I have shamelessly plagiarised the official health websites for this (you can find these at the bottom of this email).  Please read the whole thing and give things a try, even if you think they’re silly.  You may just find something that helps 💙 
 
Work-specific advice
  • Participate in the WhatsApp chat – this not only has work info, but is replacing all that water cooler chat we’re missing out on!
  • Establish routines for your work day
  • Allocate specific work hours, take regular breaks and establish a dedicated work space
    • Make sure you can relax at home without feeling like you’re on the clock
  • Call at least one colleague a day
    • I don’t care if you call the same person over and over or a different one every time, if it’s a 30 second or a 30 minute phone call, whether you discuss work or lunch… as long as you stay connected
 
Quick fixes
These can be useful to help interrupt unwanted feelings such as panic or despair and bring you back to the moment.  You can try the below, or find many more online by searching for “grounding exercises” or “breathing exercises.” 
  • Take deep, slow breaths
    • Count to six as you inhale, count to six as you hold your breath, and count to six as you exhale
    • Focus your attention fully on each breath
    • Stop after ten breaths, or keep going until you feel calmer
  • Put your hands in water
    • Focus on the water’s temperature and how it feels on your fingertips, palms and the backs of your hands
    • Use warm water first, then cold
    • Ask yourself whether the water feels different on different parts of your hands, and how the temperature changes feel
  • Stop and listen
    • Notice and name what sounds you can hear nearby
    • Start with the closest or loudest sounds
    • Gradually move your awareness of sounds outward, so you are focusing on what you can hear in the distance
  • Focus on helpful thoughts
    • This is a temporary period of isolation to slow the spread of the virus
    • Your effort is helping others in the community avoid contracting the virus
    • Maintain perspective: it’s reasonable to be concerned about the outbreak of coronavirus, but remember that medical, scientific and public health experts around the world are working hard to contain the virus, treat those affected and develop a vaccine as quickly as possible
  • Emergency intervention:
    • Personal crisis: Lifeline 13 11 14
    • Anxiety/Depression: Beyond Blue 1300 224 636
    • Suicidal thoughts: Suicide Call Back Service 1300 659 467 or call an ambulance on 000
 
Longer term benefit
The above can help deal with an unwanted feeling, but these can help them happen less often.  Try as many of these as possible – they work better the more you do them.
  • Helpful activities
    • Stay connected with friends, family and colleagues via social media, email, phone calls, or any other way you prefer
    • Ask for support where needed
    • Engage in hobbies that you enjoy and find relaxing
    • Strive for sleep hygiene
    • Maintain regular hygiene! Shower, brush your teeth and get dressed every day
    • Eat healthy foods and exercise (see below for ideas)
    • Avoid news and social media or implement a temporary “time out” if you find them distressing
    • Get updates from credible sources (such as DHHS and the PM)
    • Show some love to whoever’s in your house: yourself, your family, your pets and your plants!
  • Mindfulness/meditation – try these free options or find your own:
  • Mental Health Care plans
    • If you would like more help, ask your GP for a telehealth appointment to discuss mental health care plan
    • This will give you Medicare benefits for six appointments with a psychologist
    • Many psychologists are currently conducting bulk billed telehealth appointments, so there’s zero cost to you
 
Physical activity
If you’re just moving between the bedroom and the loungeroom, you’re missing out on a lot of incidental activity that you used to do.  We’re in this long term, so find a sustainable way to get your heart rate up at least once per day.  There are millions of online options, but here are some of my favourites (and they’re all free!): 
More information
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Monash health call a psychologist
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Information for sharing with children
Link to MH resources
vectorstock image
Monash health wellbeing workshops
Breater Good the science of a meaningful life
This website has some amazing resources
 Including the science of happiess course
image from action for happines.com
Mindfulness

Take a break from the pressures of the situation  and be kind to yourself. Many people are facing some tough times and decisions at the moment
For more information on common reactions to the threat of COVID follow this link to 'head space'
image fro medium.com
Mentor

​Phone a friend and share your thoughts and feelings
other resources
LMO
ACEM trainee well being
Monash health EPA
Victorian Doctors Heath Program