Category: COVID-19

I’m feeling exhausted and my mental health is suffering. Why is this happening?

An RAQ mental health professional explores the ongoing mental health impacts of COVID-19 and offers advice to look after your emotional wellbeing.

“In the year 1800, not a single country had a life expectancy over 40 years of age. The world has changed.” – Anonymous

It’s indisputable that our world has changed with COVID-19. And it’s changed in so many ways – from the extreme impacts such as a growing mortality rate of nearly 5 million people dying, to less extreme impacts of not being able to buy toilet paper. These changes are affecting all of us.

The good news is that from birth, we’ve been learning to adapt our behaviour to our environment. We learn that we need to adapt to survive.

 

Effects of Living in a Post-COVID World

When we were young, we learnt the stove top is hot, and we didn’t touch it again. We learnt that it’s dangerous to run on the road, so we walk on the footpath instead.

So, what’s changed with our adapting skills?

Psychologist John Leach has spent his career studying survival and says there are two types of survival behaviour: intrinsic and extrinsic.

Intrinsic survival refers to how we live in our regular lives. These are the routines we can expect in our day-to-day environment, like staying on the footpath to walk into the shopping centre.

Extrinsic survival is about the behaviours we need to survive in an environment we haven’t previously experienced – like living through a kidnapping or a global pandemic.

Leach says we’re more exhausted right now because we’re relying so much more on our intrinsic survival mechanisms – basic behaviours like how to enter a building.

Before COVID-19, we walked through the door of a building. Now we have to QR scan, put on our masks, and stay 1.5 metres apart. We make conscious decisions about how to enter a building, whereas a year ago, we just walked in.

Another example is picking up the dry cleaning. Pre-COVID, it was a 5-minute trip including parking. Now we wait outside on the footpath until the number of allowable people per square meter rule lets us enter. We scan the QR code to check in, speak through our masks, distance from anyone else, and ensure we do a cashless payment. These are all new intrinsic demands we didn’t need to consciously think about before COVID.

All this conscious decision-making is having an impact on our mental health. With the constant demand to keep managing new situations, including everchanging COVID-19 mandates, our ability to manage our adaptive behaviours is lessening. It’s wearing down our resilience and making us tired because we’re thinking through our daily routines in a way we’ve never had to.

Added to this is a loss of our traditional supports systems, like not always knowing who our neighbours are, or who is delivering our Uber Eats. We’re living more in isolation with fewer friends and social connections, which increases the acuteness of feeling exhausted.

So, what can we do?

 

Looking After Yourself During COVID-19

COVID has impacted all of us, and we’re all doing our best to cope – but that doesn’t mean it isn’t hard sometimes. Here are some tips to prioritise your mental health and encourage your wellbeing.

Be kind to yourself

Acknowledge it’s a demanding time. It’s OK to feel exhausted; a lot of us are. The evidence is on your side that you should be feeling a bit burnt out. Book in some time out for yourself, like going for a walk around the block.

Accept that you don’t need to know all the answers

If you’re a working parent who is home-schooling your children, you probably don’t know year 9 statistics – and that’s totally understandable. It was tough the first time around, and even tougher the second time. See if you can find an affordable online tutor to help or ask the teacher for their ideas.

Limit your alcohol intake

A glass of wine might feel like an essential survival aid – and that’s great if you can keep to a limit. But one glass can turn into two, and before long, you could be drinking a bottle a night. Instead of having another glass, do something different. Give your pet a cuddle, or put on your favourite music and sing some bad karaoke.

Ask for help if you need

It’s OK to feel a bit wobbly right now. But it’s important to ask for help if you’re struggling to cope on your own. There’s a lot going on, and conversations with trained counsellors can help. More people are asking for help, so it’s OK if you need to as well.

There may be a lot of uncertainty around the future with COVID restrictions and ever-changing updates. But we can all do what we can to look after ourselves right now, and keep the conversation about mental health going.

RAQ provides confidential counselling in person, over the phone, and over video chat. You can learn more here, or call 1300 364 277 to make an appointment.

It’s coming up to two years since COVID-19 changed the world as we know it.

As the post-COVID world we’re living in starts to feel like the new normal, it can be easy to ignore the impacts it’s still having on our mental health.

A lot of us are feeling anxious about the uncertainty of the future, while others might simply be feeling ‘meh’ and struggling to find motivation.

It’s important to keep checking in with ourselves and prioritising our mental health during COVID. Because no matter how long we’ve had to adjust to these strange times, there may still be ongoing impacts to our emotional wellbeing.

We’ve listed a few signs you might not be feeling your best and need to give yourself some extra TLC.

 

You feel lonely, but you can’t be bothered talking to anyone

You miss social interactions, but the thought of another half-hearted FaceTime with friends talking about today’s case numbers makes you want to hide under the covers. Our friends who’ve been stuck in lockdown for a while might especially feel this.

There’s not a lot to talk about when you can’t leave the house. You might not want to talk about how you’re doing because you’re tired of complaining. You might not have the emotional capacity to listen to your loved ones vent when you’re struggling with the same stuff. And your friends in other states with different restrictions might not be able to fully understand what you’re going through.

Research shows loneliness is as bad for us as smoking 15 cigarettes per day. It’s a major risk factor for mental health issues like depression and anxiety.

If you’re feeling lonely but would rather isolate yourself than maintain connections, it could be a sign your mental health needs attention.

Lonely working from home? These tips might help.

                                                              

You’ve been eating unhealthily and/or drinking more

If you’re relying on food or substances for happiness or comfort at the moment, you’re not alone.

A 2020 study found almost a third of us (28%) have increased our drug or alcohol consumption since COVID-19. This could be due to boredom or to manage or alleviate negative emotions.

The same could be said for comfort food. Some of us are reaching for sweet and fatty foods as an easy dopamine hit, temporarily making us feel happier when there’s not much else to do.

Unhealthy habits can be a sign of deeper issues like stress and depression. If your diet has become unbalanced or you’re reaching for drugs or alcohol more often, it might be time to check in and take stock of your emotional state.

 

You’re not interested in the things you used to look forward to

Don’t get excited about the things or people that used to get you out of bed in the morning? This is a common sign of depression.

It might feel a bit harder than usual to summon motivation to do the things these days. But if you’ve lost interest in the hobbies, sports, or social activities you normally enjoy, it could be time to take steps to address your mental health.

Talking to a counsellor in person, over the phone, or over Zoom can help you identify issues impacting your life and find solutions that work for you. Learn more about our confidential counselling services here or call 1300 364 277 to make an appointment.

Clinical Supervisor Kylie Turner offers tips to look after your mental and emotional wellbeing during COVID-19 in this helpful article.

COVID has our travel plans on pause, and some of us are putting off taking annual leave until we can get on a plane again.

But it could be more important than ever for our mental health to take time off right now.

Downtime is crucial for our mental and physical wellbeing, as well as a healthy work-life balance. And you don’t need to have big travel plans to enjoy the benefits of a holiday.

We discuss why it’s important to still take a holiday during COVID – even if you can’t go anywhere.

 

We All Need a Mental Health Break During COVID

COVID has disrupted all our lives in one way or another, and the related mental health effects – whether big or small – have been ongoing for almost two years.

Research proves what we already assumed: COVID has negatively impacted our mental health and happiness.

Over 55% of us reported increased feelings of anxiety or nervousness since COVID-19, while 45% reported increased loneliness. Over 48% reported an increase in feelings of depression or low mood, and over a third (34%) reported poorer mental health overall.

You might think it’s a “waste” to take your annual leave when you can’t leave your country, state, or even your suburb. But it’s actually the perfect time to prioritise some downtime and give yourself a chance to rest and recharge.

Studies show some of the benefits of taking time off work include:

• Reduced stress
• Extended life
• Improved overall mood
• Better social life
• Reduced risk of heart disease
• Improved work productivity.

With everything that’s going on in the world right now, our mental health needs to be a priority. Because “powering through” could lead to burnout and further damage our emotional wellbeing.

Discover how COVID-related workplace changes have impacted our mental health in this 2020 study.

 

How to Have a ‘Staycation’ During COVID

You don’t need to take a trip or fill your days with activities to “make the most” of your break.

You might use your time off to catch up on some reading, visit friends and family you’ve been too busy to see, or start that veggie garden you’ve always wanted.

Maybe you need some time to tick off those life admin to-dos that have been in the back of your mind for a while. Or perhaps you simply want to switch off, take some naps, and escape into Netflix.

If you are looking to create a special staycation at home or in your local area, you might find these ideas helpful:

• Prepare your surroundings – If you’re planning to stay at home, prepare your space and create an environment you can relax in. This might mean doing a thorough clean, stocking the fridge and pantry, or adding final touches like candles or lamps. If you work from home, it might help to put your computer and/or other work equipment out of sight during your break.
• Go camping – For something a little different, why not spend some time outdoors? If COVID restrictions in your area permit it, pitch a tent at a local spot. If not, set up in your own backyard. Endless studies prove the mental health benefits of nature, so this could be a great time to soak it in.
• Stay in a local Airbnb or hotel – Sometimes you just need to escape from your normal environment and routine in order to switch off. If you can, book some time in a local Airbnb or hotel for the ultimate staycation.
• Be a tourist in your hometown – When was the last time you truly explored your local area? If your local government area allows it, take some time to check out the local hotspots, landmarks, museums and art galleries. Put on your curious tourist goggles and wander around at your own pace – like you would if you were visiting a new city.

If you’re finding life extra challenging right now, talking to someone can help. You can learn about our counselling services here, or call 1300 364 277 to book an appointment in person, over the phone, or via videoconferencing.

We share some tips to protect your emotional wellbeing during COVID here.

COVID-19 restrictions had many of us working from home for long periods of time, and some of us are still firing up our laptops from the home office or couch.

Working from home has its perks, such as sleep-ins, flexibility, and saving on fuel – but it also has its pitfalls. As we spend more and more time working remotely, we’re learning just how much it can impact our mental health and happiness.

This article will explore some of the psychological effects of working from home and how to avoid loneliness without the social interactions of a workplace.

 

Psychological Effects of Working from Home

Beyond feeling a bit distracted or out of sorts, working from home can have some more serious effects on our mental health.

Research shows some of the negative impacts of working from home include:

• Loss of social connection
• Difficulty ‘switching off’ from work
• Overworking
• Stress
• Depression
• Anxiety.

If you feel like the “working from home honeymoon” is over, you’re not alone.

In a survey conducted by Relationships Australia in 2020, a whopping 87% of respondents reported a significant change to their workplace since the start of COVID-19, and 63% of respondents agreed these workplace changes have impacted their mental health.

 

How to Maintain Social Connections While Working from Home

The workplace has been an important meeting point for many professionals. A lot of Aussies rely on our colleagues to fill our social cups, and working from home has had a huge impact on these connections.

75% of our 2020 survey respondents who strongly agreed that their workplace was part of their social life experienced a change to their mental health when working from home.

Here are a few ways to maintain your social connections with colleagues while watercooler chats aren’t an option:

• Schedule social catchups – Missing casual Friday afternoons in the office when you’d drop tools early and chat weekend plans? Just because you’re working from home doesn’t mean you have to miss out on those social catchups. Bring some culture and fun back to your workday and find a time to catch up with your colleagues over Zoom.
• Choose video over email – Giving or asking for feedback? Collaborating on a project? Next time you need to reach out to a workmate, consider whether it could be beneficial to talk over video chat instead of email. This can give you a social boost and help solve any work-related issues sooner – win-win!
• Book regular one-on-ones with your boss – Regular one-on-ones can help build trust and provide an opportunity to voice any concerns. Depending on what’s appropriate for your role, ask your boss for weekly, fortnightly, or monthly catchups to touch base and get some human interaction.

If you need some extra support at the moment, counselling might help. Our experienced counsellors can help you explore your concerns and possible solutions in a safe and supportive environment.

You can learn more about our counselling service here, or call 1300 364 277 to make an appointment.

Learn more interesting ways COVID-19 workplace changes have impacted our mental health here.

Are you feeling a little uneasy or downright distressed about the coronavirus?

It’s understandable for Australians to be experiencing concern and anxiety – especially with the overwhelming amount of negative news and speculation in the media.

You might be fearful for your health or that of your friends and family. Perhaps you’re confused by conflicting information online. Or maybe you’re just wondering where you’ll get your next pack of toilet paper.

Many of us are taking extra precautions to protect our physical health. But as we sneeze into our elbows and slather our hands in sanitiser, what are we doing to protect our mental and emotional health and wellbeing?

We chatted to Clinical Supervisor Kylie Turner for some advice on how we can look after our mental health and avoid social isolation in a time of ‘social distancing’.

“With the arrival of COVID-19, life feels particularly uncertain for many people as the theme of the unknown is strongly present in our day-to-day lives,” Kylie says. “When things go as planned, we feel in control. But when life throws a curveball, it can leave us feeling anxious and stressed.”

We hope these tips help you and your loved ones protect your emotional wellbeing during the current public health situation.

 

You’ve probably heard health experts urging people to practise voluntary ‘social distancing’ to prevent – or at least slow down – the spread of the coronavirus. Big-crowd events like music festivals and sports events have been cancelled. Companies have advised their staff to work from home. Universities are delivering classes online. Gyms and pools have closed.

These precautionary measures are part of the plan to “flatten the curve” and keep the number of confirmed cases at a manageable level for the health care system. And while these protective actions will help mitigate infection, this social distancing can have negative side effects on our mental and emotional health and wellbeing.

Research shows loneliness is as bad for us as smoking 15 cigarettes per day. It’s a major risk factor for mental health issues such as depression and anxiety.

“It is a basic human need to feel and stay connected with others, whether they be family, friends or colleagues,” Kylie says.

“When experiencing so many unknowns, it is even more important to keep those connections flowing. Connecting with others who are experiencing the same as us can often help to normalise our thoughts and feelings in what is a rather abnormal situation.”

So how do we avoid social isolation during social distancing? Here are a few ways to stay connected during the coronavirus outbreak:

Check in with a Text

It’s quick, it’s easy, and it’s a great way to remind your loved ones that you’re thinking of them. Whether you’re having a lengthy conversation or simply sending an adorable dog meme, texting is one of the most convenient ways to keep in touch.

Pick up the Phone

Call us old fashioned, but spoken conversation can provide a comfort and intimacy that text-based communication can lack. It’s nice to hear your loved one’s laughter as opposed to reading a “lol”.

Get Used to Video Calls

Video calls aren’t just for business meetings, you know. From Skype and Zoom to FaceTime and Facebook Video Chat, there are endless platforms facilitating video calls in this modern day.

Create Group Chats

Facebook Messenger, WhatsApp, HipChat, Google Hangouts, and other messaging apps allow you to keep conversations organised by groups. You can create separate real-time group chats for your friends, family, colleagues and more.

Join Online Groups

As the number of people in self-isolation increases, so too does the number of online communities for Australians to come together and share their experiences. Beyond Blue has a dedicated forum for coping during the coronavirus outbreak, providing a safe space for people to share their concerns and stay connected.

Write a Letter

Who doesn’t love receiving mail? Whip out the pen and paper and surprise a loved one with a handwritten letter. Better yet, post it along with a roll of toilet paper. Not all heroes wear capes.

Compete from Afar with Apps

There’s nothing like a little friendly competition to pass the time in self-isolation. Here are some fun (and free!) games you can play with friends while apart:

• Draw Something – Hone your inner artist with this drawing and guessing game where you pick a word to draw for your friends, and vice versa.
• Words with Friends – Like scrabble, but on your electronic device.
• QuizUp – Challenge existing friends or connect and compete with new people who share your interests. This trivia game allows you to choose from hundreds of niche topics (e.g. anime, Disney Movies, Greek Mythology, ‘80s rock), so it has something for the nerd in all of us.

“Many people withdraw when they’re stressed or worried,” says Kylie. “But social support is important, so reach out to family and friends via the safest mediums for now.”

 

No, we’re not just talking about overzealous hand washing. On top of following good hygiene practices to reduce your risk of infection, it’s important to focus on the lifestyle factors that can impact your mental health, too.

“Don’t let stress around unknowns derail your healthy routines,” Kylie advises. “Make efforts to eat well, exercise and get enough sleep.”

She also recommends engaging in self-care, stating that many people find stress release in practices like yoga, meditation, and walking outside.

Many studies have shown that spending time in nature can relieve stress and anxiety. So if you’re cooped up in self-isolation, try to find a few moments to get outside in the fresh air.

“Treat self-isolation as an opportunity to do activities that help you relax,” says Kylie.

 

Keeping up to date can help you feel more in control in these times of uncertainty. But with so much information readily available at our fingertips, it can be easy to fall down the rabbit hole of fake news that ultimately fuels our feelings of fear.

“When we’re stressed about something, it can be hard to look away,” Kylie explains. “But compulsively checking the news may contribute to further stress and keep the theme of unknowns alive.”

Avoiding overexposure to negative news is key to finding a healthy balance between staying informed and being overwhelmed.

And if you come across alarmist misinformation that drives panic, don’t add to the problem by sharing it with friends and family. A 2018 study found information regarding potential threats becomes increasingly negative and inaccurate when passed from person to person on social media, unnecessarily amplifying feelings of dread.  

 “Try to limit your check-ins and avoid the news during vulnerable times of day, such as right before bedtime,” Kylie advises.

 

Speculation and misinformation can be harmful to your mental and emotional wellbeing. If you’re being bombarded by sources that spread more fear than facts, we recommend staying updated with credible, reputable sources like these:

• Coronavirus Disease (COVID-19) Outbreak – World Health Organisation information and updates
• Coronavirus (COVID-19) Health Alert – Updates on the situation in Australia
• Current Status and Contact Tracing Alerts – Updates on the situation in Queensland
• COVID-19 and Travel – Travel guidelines for Australian citizens
• (COVID-19): Everything You Need to Know, in Language You Can Understand – FAQs
• Novel Coronavirus Test
• Self-Quarantine Requirements

“Understanding COVID-19 may help to reduce anxiety,” Kylie says. “Learn more about COVID-19 and safely talk with others.”

 

 “When uncertainty strikes, many people immediately imagine worst-case scenarios,” Kylie explains. “Remember to be gentle with yourself instead of ruminating on negative events.”

Try not to dwell on the things you can’t control and focus on the things you can – like your day-to-day activities.

“Recent times have highlighted that most people are creatures of habit,” Kylie says. “Establish routines to give your days and weeks some comforting structure.”

If social distancing is preventing you from enjoying your usual routine, get creative and find alternative ways to fill your days. If you used to start the day with a coffee from your favourite café, learn how to make a killer brew yourself. If you’d normally end the day with an exercise class at the local gym, find a workout to do at home instead (hello, lounge room aerobics).

Learn to love your new ‘normal’ – and remember it’s only temporary.

 

The coronavirus may be overwhelming, but it’s important to be scared without being scary.

Research shows novel threats like Ebola or avian flu raise anxiety levels higher than more familiar threats do. This panic can be contagious and counterproductive, making it more difficult to manage tough times effectively.

Do your best to approach the situation with empathy and check in with friends, family, and neighbours to see how they’re doing.

With kindness and support, we can be the calm in the storm.

“With all the unknowns, many people feel overwhelmed and disconnected,” Kylie says. “Remember those around you are in this chaos with you.”

 

While the internet and social networks are a part of everyday life for many, we understand that this technology can put some people’s safety at risk.

If you live with or are currently experiencing family and domestic violence, ongoing safety requires vigilance in protecting yourself in your online presence.

Here are a few ways you can stay safe in a time where online connectedness is so strongly encouraged:

• Place a passcode on your device/s
• Update passwords on all accounts
• Ensure your accounts are set to ‘private’
• Be cautious when accepting new friend requests
• Turn off GPS and/or location settings on your device/s.

For more digital safety information, refer to this helpful advice from the Women’s Legal Service QLD.

 

If you’re struggling to cope on your own, reach out for help.

Relationships Australia Queensland provides confidential counselling and support services to help you manage your stress and anxiety.

Be assured our staff and clients’ physical and emotional health is our top priority, and we’re taking all precautions in every venue to maintain a safe environment for everyone.

If you’d feel more comfortable receiving professional help from a distance, you can access our telephone counselling on 1300 364 277.

Finally, Kylie encourages us to remember how we’ve managed adversity before.

“Chances are you’ve overcome stressful events in the past,” she says. “Give yourself credit for how you coped with previous unknowns. Reflect on what you did during that event that was helpful, and what you might like to do differently this time.”