Category: Mental Health

Humans are social beings, and research continues to prove connection is a core need.

According to Maslow’s Hierarchy of Needs, love and belonging are the most important needs we must fulfill besides food, water, and safety.

We have an inherent desire for interpersonal relationships and connection with others, and to feel a sense of belonging in a group or community.

When these needs are met, our wellbeing improves, and we live a more fulfilled life.

The 2021 World Happiness Report shows people who experienced an increase in connectedness with others during COVID lockdowns had:

• Greater life satisfaction
• More resilience
• Better mental health.

Our social networks can help increase our capacity to cope in challenging times. A lack of social support and connection can have serious negative impacts on our mental and physical health.

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, and it can also increase the risk of heart disease, stroke, and high blood pressure.

If you’re struggling with social isolation and loneliness, you might find these tips helpful.

 

Social Isolation in Australia

Loneliness has long been present in Australia, but COVID has exacerbated the issue over recent years.

Before the pandemic, research shows one third of people (33%) reported an episode of loneliness.

In surveys undertaken since COVID, just over half (54%) of respondents reported that they felt lonelier since the start of the pandemic.

COVID-related lockdowns, venue closures, restrictions on group activities, and social distancing measures may have contributed to increased feelings of loneliness and social isolation.

Even as we emerge from lockdowns and the world gets a little closer to ‘normal’, research shows many of us are feeling the lasting social impacts of COVID, counting less friends than we had prior to the pandemic.

 

Managing Social Isolation and Loneliness

Everyone feels lonely from time to time, but prolonged periods of loneliness or social isolation can impact on your physical and emotional wellbeing.

Here are some things you can do that may help combat social isolation and loneliness.

Set a daily routine

Following a daily routine can keep you busy and provide a sense of purpose. Fill your day with meaningful and enjoyable tasks and activities to look forward to.

Maintain daily contact with loved ones

Schedule in time each day to stay in touch with friends and family either in person or via technology. This doesn’t have to take a huge chunk out of your day – even just a quick phone call or short check-in text conversation can help nurture those connections.

Find hobbies outside the home

Pursuing hobbies and interests in your area is a great way to meet new people. Whether you join a local park run or get involved in a community garden, it may help you connect with likeminded people and fill your social cup.  

Consider adopting a pet

Pets can be a great source of companionship and comfort. If you’re in the position to care for an animal, you might like to consider welcoming one into your home. Adopting a dog also provides the opportunity to meet other dog owners at local dog parks and meet-ups.

 

If you need some extra support to cope, talking to a counsellor can help. You can call us on 1300 364 277 to make an appointment or learn more about our counselling services here.

We offer some tips to ask for help when you’re having a hard time in this blog post.

COVID-related social distancing and self-isolation mandates forced many of us to work from home during the peak of the outbreak.

While some of us have since returned to the workplace, others have remained at home for our 9-5.

Research from September 2021 found that 67% of employed Australians were sometimes or always working from home, compared to 42% before COVID.

Working from home has its perks (sleep-ins, no commute, increased flexibility), but it can also have some pitfalls (blurred boundaries, no change of scenery, loneliness).

If you’re struggling with the latter, you’re not alone.

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

We explore the signs of working from home burnout and tips to look after yourself if you’re struggling.

 

Psychological Effects of Working from Home

Apart from feeling distracted or struggling to get motivated, 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:

• Social isolation and loneliness
• Difficulty ‘switching off’ from work
• Overworking
• Stress
• Depression
• Anxiety.

 

What is working from home burnout?

Working from home burnout is more than simply feeling exhausted from your job.

If left untreated, burnout can lead to physical impacts such as high blood pressure, heart disease, a weakened immune system, and cognitive impairment.

Some signs you might be experiencing working from home burnout might include:

• You have little motivation to do your job
• You’re struggling to concentrate
• Your performance is declining
• You feel irritable and are more likely to snap at others
• You’re withdrawing from others
• You feel cynical and negative
• You’re not sleeping well.

 

Managing Your Mental Health While Working from Home

We hope these strategies help you prioritise your wellbeing while working from home.

Establish a workday routine

It can be tempting to sleep in until minutes before you clock on for the day, or to stay in your PJs unless you have a video meeting. But this lack of structure could be sabotaging your motivation and general wellbeing.

Establishing a routine can help you get into ‘work mode’ and maintain work-life balance.

Some basics of a healthy work-from-home routine might include:

• Waking up with enough time to make breakfast and change out of your PJs
• Starting and finishing work at the same time every day
• Using your coffee and lunchbreaks to take a break from your work and get a change of scenery
• Activating ‘do not disturb’ on your email and/or work phone outside of work hours.

Use your sick and annual leave

Working from home doesn’t mean forfeiting your usual leave entitlements.

The flexibility and freedom of working from home may make us more likely to power through when we’re unwell.

Perhaps you feel guilty or don’t see the point of taking sick leave if you’re working from the comfort of your own home. But working from the couch isn’t the same as resting, so be sure to take those sick days when you need them.

The same goes for annual leave.

Border closures and travel restrictions may have forced us to cancel our bigger holidays, but it could be more important than ever to take annual leave. A proper break can help reduce stress and the risk of burnout, so be sure to book in some annual leave, even if it’s local.

We discuss the importance of taking annual leave during COVID here.

 

If you’re having a hard time and need some extra support, counselling might help. Our counsellors can help you explore your concerns and potential 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 in person, over the phone, or via video.

The last few years have been challenging for many of us.

There’s a lot going on around the world right now, and it’s normal to feel more stressed and anxious than usual. But prolonged excessive stress can lead to emotional burnout – the feeling of being emotionally and mentally drained, or like your cup is always empty.

Some common emotional burnout symptoms might include:

• Lack of motivation
• Irritability
• Low mood
• Trouble sleeping
• Reduced capacity to cope
• Feelings of hopelessness
• Apathy or feeling ‘numb’
• Changes in sleep
• Changes in appetite.

It’s more important than ever to look after ourselves and prioritise our wellbeing.

Some of our RAQ practitioners offer advice to look after yourself if you’re feeling overwhelmed or burnt out.

 

Know what drains you and what fills you up

I think it’s important to know what drains you and fills you up. It’s a balancing act of getting the right flow each day so you can be present. I find that mindfulness is key to really focus on people and moments and appreciate all of it.

Exercise, nature, and spending time alone work for me – but some people need others to recharge, so knowing this is key.

Susan, Regional Manager

 

Limit exposure to the news

There can be a social pressure to stay up to date with the news, but this can trap us into the news cycle, and it can get exhausting.

20 years ago, we had the 6 o’clock news, but now there’s a 24-hour cycle that’s global, and sometimes catastrophic. It can lead to emotional burnout. So my tip is to turn off the news and watch a fun movie. This might involve revisiting your favourites as a child, like Finding Nemo or Scooby Doo.

Helen, Regional Manager

 

Break up your day with some fresh air

As many of us balance our new way of life with more days working from home than in the office, I think it’s important to try to break up the day as it’s coming to an end.

I always make sure I have time outside at the end of every day, even if it is only a quick walk around the block. Fresh air can do wonders for how you feel. Fresh air and plenty of water would be my number-one tip for taking care of yourself during these unprecedented times.

Tim, Centre Manager

 

Keep in touch with support networks

Having a partner, family, and friends I can connect with – even if just to share a quick hello with or a funny photo through Messenger – can lift spirits.

I make a point to contact someone from my circle of family and friends each day just to let them know they’re in my thoughts, and the benefit of doing that is mutual.

Karen, Clinical Supervisor

 

Consider your perspective

What helps me feel more relaxed and balanced is when I remember that I can choose my perspective in any given situation; I can choose what meaning I attach to my experiences. This is emotional freedom to me.

Kate, Senior Supervisor

 

If you’re having a hard time and need some extra support, talking to a counsellor might help.

You can learn more about our counselling service here, or call 1300 364 277 to make an appointment in person, over the phone, or via Zoom.

COVID has changed our daily routines, separated us from loved ones, and put a pause on our future plans.

While it’s important to acknowledge that some people have suffered from COVID-related issues such as loneliness, loss of income, or increased rates of domestic violence, there have been some positive outcomes from the pandemic too.

Some people might be feeling more grateful for their friends and family, making increased efforts to spend quality time together post-lockdown.

Or perhaps they’re enjoying the flexibility of working from home as this has become a more common practice throughout businesses.

COVID has impacted everyone in one way or another.

We explore some of the potential lasting mental health and behavioural impacts of the pandemic.

 

Anxiety around our health

It’s reasonable to feel more worried about your physical health than you were before the pandemic.

You might find yourself singing ‘Happy Birthday’ in your head (twice) while washing your hands for the foreseeable future.

Improved hygiene practices aren’t necessarily a bad thing, but if excessive stress or fear around your health are negatively impacting you, it might help to speak to a counsellor.

 

Hesitation to make big plans

COVID has demonstrated how life can change very quickly (and very unpredictably) from one day to the next.

This ongoing uncertainty has some of us putting off future plans (like booking a holiday) or big life changes (like buying a house or changing jobs) until we feel like things have gone back to “normal”.

We explain why you should still take leave during COVID in this blog post.

 

Mental fatigue

Changing COVID mandates can be hard to keep up with. They require us to think through our daily routines in a way we’ve never had to. For example, the simple task of buying the groceries or going out for a meal.

“Before COVID-19, we walked through the door of a building,” an RAQ practitioner explains.

“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.”

All this conscious decision-making can be exhausting and can impact our mental health and resilience.

 

Smaller – but closer – social networks

If COVID caused you to lose touch with some friends but become closer with others, you’re not alone. Research shows a lot of people ‘pruned’ their social connections during lockdowns, choosing to connect only with the people we were closest to.

It’s possible this ‘quality over quantity’ attitude toward friendship might continue as we prioritise our time and effort to nurture our close relationships. You can read more about how COVID has impacted our friendships in this blog post.

If you’re having a hard time or want to explore how COVID has impacted you, talking to a counsellor might help. You can learn more about our counselling service here, or call 1300 364 277 to make an appointment in person, over the phone, or via Zoom.

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.