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Category: Mental Health

Stress vs. Anxiety

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Everyone feels stressed and anxious from time to time.

Stress and anxiety are both part of the body’s “fight or flight” response, and normal reactions to worrying or threatening situations.

They can even be helpful motivators to do things you don’t want to do, like finish that assignment or work presentation on time.

Stress and anxiety share many symptoms, and this can make it hard to tell whether you’re simply stressed out or suffering from anxiety. When left unmanaged, an anxiety disorder can impact your everyday life and your mental and physical health.

This blog post is intended to help you understand the symptoms of stress and anxiety so you can better identify and manage them – and know when it may be time to seek help.

As always, we recommend you visit a mental health professional for advice regarding your individual situation and any potential diagnoses or treatment plan.

 

Is it stress or anxiety?

Given stress and anxiety are part of the same natural “fight or flight” reaction, they share many symptoms.

These are just some of the common symptoms of stress and anxiety. Stress and anxiety can manifest in different ways for different people.

When someone is stressed, they may experience:

  • Faster heartbeat
  • Faster breathing
  • Anxious thoughts
  • Moodiness, irritability, or anger
  • General unhappiness
  • A feeling of being overwhelmed
  • Loneliness
  • Nausea
  • Dizziness
  • Diarrhea or constipation.

When someone is anxious, they may experience:

  • Faster heartbeat
  • Faster breathing
  • A feeling of unease or dread
  • Sweating
  • Diarrhea or constipation
  • Nervousness
  • Tenseness
  • Restlessness.

Two of the key differences between stress and anxiety are how these feelings are brought on and how long they last.

Stress is generally short-term and in direct response to a recognised threat or trigger. Once that stressful situation or event is resolved, in most cases, so is the stress.

Anxiety involves more than temporary worry or fear. It often doesn’t have an identifiable trigger, and it can linger.

If you can tie your feelings back to a specific trigger or situation, they’re likely the result of stress. But if the exact cause isn’t clear, or your symptoms hang around after the initial trigger or stressful situation is resolved, it could be anxiety.

We explore some of the specific types of anxiety in this blog post.

 

How to Manage Stress and Anxiety

It’s normal to feel stressed or anxious throughout your life. It can help to recognise how your body responds to stressful situations so you can find the most effective management strategies for you.

Some common techniques to manage and reduce stress and anxiety include:

  • Limiting caffeine and alcohol intake
  • Getting enough sleep
  • Regular exercise
  • Meditation
  • Journaling
  • Dedicating time to hobbies and activities that bring you joy
  • Breathing exercises
  • Confiding in someone you trust about how you feel.

If you need someone to talk to, our counsellors offer a safe space to explore your thoughts and feelings and find ways to cope.

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

Hard Yarns: Suicide and Mental Illness

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We’re aware this content may cause distress for some people. We encourage you to seek trauma-informed and culturally appropriate support from a trusted professional.

Readers are advised to hold a trauma-informed approach through any sharing of materials on this page.

Lifeline: 13 11 14
13YARN: 13 92 76

 

The Commonwealth Government recognises that First Nations Peoples are nearly three times more likely to be psychologically distressed than other Australians, and twice as likely to die by suicide.

Some common contributing factors include:

  • Systemic racism
  • Discrimination
  • Disadvantage (e.g. poverty, homelessness, chronic illness, disability)
  • Continuing experience off loss from incarceration, illness, and premature deaths of family members
  • Generational trauma and grief due to the past systematic removal of children and destruction of communities.

 

“Suicide was unknown to Aboriginal people prior to invasion. Appalling living conditions and past traumas have led to a suicide rate that by far exceeds that of non-Aboriginal people.” – Creative Spirits.

 

Beyond Blue’s ‘Invisible Discriminator’ campaign highlights the impact of racism on the social and emotional wellbeing of First Nations Peoples: The Invisible Discriminator – Beyond Blue

The research found just over one third of First Nations persons aged 15 years and over felt they had been treated unfairly at least once in the previous year due to their race, and up to four out of five First Nations persons regularly experienced racism.

It also found a ‘dose’ effect: the risk of high or very high levels of psychological distress increases as the volume of racism increases. Subtle or ‘casual’ racism can be just as harmful as more obvious forms.

 

The National Indigenous Australians Agency (NIAA) has invested $1.8 million in a new First Nations suicide prevention data project to help provide a more complete picture of this complex issue.

The project, due for completion in June 2022, is being delivered by the Australian Institute of Health and Welfare (AIHW) and aims to help focus the Government’s efforts to ensure that suicide prevention initiatives and services can be more targeted to communities and individuals most at risk.

You can read more about the project here: Harnessing data for more targeted suicide prevention initiatives | National Indigenous Australians Agency

 

Earlier this year, Lifeline announced the launch of 13YARN, the first national crisis support service for First Nations Peoples, managed by First Nations Peoples.

If you or someone you know need support, you can connect with 13YARN on 13 92 76 (24 hours/7 days) and talk with a First Nations Crisis Supporter.

 

Thirrili offers Indigenous Suicide Postvention Services to support individuals, families, and communities affected by suicide or other significant trauma.

A Postvention Advocate can be contacted 24/7 by calling 1800 805 801.

 

RAQ stands with First Nations staff, clients, and communities who have been impacted by transgenerational trauma and continue to experience structural and systemic cultural bias and racism.
We recognise First Nations Peoples’ right to self-determination and that they are working to transform their lives.
We acknowledge the generosity of First Nations Peoples as they continue to build upon their resilience and resourcefulness and endeavour to develop and maintain respectful relationships with all other Australians and international visitors on their Lands.

Is social media causing social isolation?

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Social media is a great way to keep in touch and stay up to date with the people we care about.

But is the online world costing us our real-life connections?

We explore the link between social media and social isolation, and what you can do to ensure your apps aren’t replacing important in-person interactions.

 

The link between social media and social isolation

With social media apps at our fingertips, it’s not uncommon for online interactions to substitute face-to-face catchups.

But when we spend more time following our friends’ updates online than we do seeing them in person, it can lead to social withdrawal and alienation.

Research shows a link between heavy social media use and feelings of social isolation and loneliness.

It found those who spend the most time on social media (more than two hours a day) had twice the odds of perceived social isolation than those who said they spent half an hour or less a day on those sites.

 

Benefits of in-person connection

Face-to-face interactions offer significant benefits for our mental and physical health.

In-person human contact is known to trigger parts of our nervous system that release dopamine and oxytocin, the “happy” chemicals that help regulate our response to stress and anxiety. It also helps lower cortisol, the main stress hormone.

Whether it’s eye contact, a hug, a handshake, or a high-five, direct person-to-person contact can help make us more resilient to stress factors in the long run.

Research also shows an active social life can reduce the risk of physical disease such as type 2 diabetes.

The study found participants who didn’t join in with club activities or associate with any social groups were 60% more likely to have prediabetes.

“Our findings support the idea that resolving social isolation may help prevent the development of type 2 diabetes,” says lead study author Stephanie Brinkhues.

 

Managing social media use

If social media is replacing quality face-to-face time with your nearest and dearest, these tips might help you find more balance.

Limit your use

How long do you spend on social media every day? If you feel you spend more time scrolling on your phone than you’d like to, you might like to track and limit your use with an app.

There are plenty of apps that track how much time you spend on social media and alert you when it’s time to take a break.

Another option is to disable notifications so you’re not tempted to open your phone every time you get a message, like, or comment.

Call instead of message

Try calling your loved ones instead of messaging – especially if it’s to share a funny story, some exciting news, or provide emotional support. Nothing beats hearing a friend or family member’s voice and laughter over the phone.

It can also help you decipher their tone and mood better, which can help improve communication and strengthen your relationship.

Save some updates for in person

If you post about everything that happens in your life on your socials, you won’t have anything to chat about with your loved ones in person.

Next time you have an update, book a catch-up and announce it in person before posting online.

 

If you need some extra support, 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 overcome social isolation in this blog post.

How to Overcome Social Isolation

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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.

Are you suffering from working from home burnout?

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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.

How I Cope with Emotional Burnout: Tips from Practitioners

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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.

Potential Long-Term Mental Health Impacts of COVID-19

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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.

Coping with Holiday Stress: Tips from RAQ Practitioners

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Are the holidays making you more stressed than merry?

Maybe you’re feeling overwhelmed with the dizzying list of demands such as shopping, cooking, and entertaining. Or perhaps this time of year brings up difficult feelings for you.

Some of our RAQ practitioners share their top tips so you can protect your wellbeing and give yourself the gift of self-care this silly season.

 

Remove Expectations

We can feel pressured to celebrate in a certain way (e.g. with family, travelling, with lots of gifts). Know it’s OK if this isn’t the way you want to spend your time. If Christmas for you means spending the day at home with a good book, that’s OK.

Georgia – Senior Practitioner

 

Know Your Limits

Just because you’re family, it doesn’t mean your views align with each other’s. When those prickly topics come up, know when you need to exit, and have a plan to make it happen.

Kate – Senior Practitioner

 

Limit Social Media Use

It could be triggering to go on social media and see families spending time together and make unhealthy comparisons. Check in with yourself as to whether you need to have a day offline.

Alanna – Senior Practitioner

 

Take a Nap

Give your body and brain a chance to recharge on those go-go-go holiday marathon days. Even 20 minutes will make a big difference.

Tim – Practice Manager

 

Remember to Breathe

When feeling overwhelmed, close your eyes, place your hands on your belly, and just tune in to the sensations around the inhale and exhale. Taking 5-10 slow, deep, conscious breaths in and out of the belly can calm and centre you in any situation. The beautiful thing is it’s free, you can do it anywhere at any time, and no one needs to know.

Shirley – Relationship and Family Counsellor

 

Observe Your Vices

It can be easy to overlook how much you embrace your vices (e.g. excessive food consumption, alcohol use, smoking) when times are stressful. Try to set yourself some goals to limit how much you rely on these.

Kate – Senior Practitioner

 

Stay Centred

This year, there are many of us who are really going to miss seeing our loved ones. So we’re going to be sad and wobble. But that’s OK. A strategy I use to manage strong emotions is to imagine myself as a coconut tree in a storm. I can choose to be the leaves being tossed around madly, or I can be like the trunk and bend with the intensity and stay centered, knowing it will pass. If you feel overwhelmed, choose a place where you sit and be the trunk of a beautiful coconut tree.

Helen – Regional Manager

 

If you need extra support during this period, we’re here to help. You can learn more about our counselling service here, or call 1300 364 277 to make an appointment.

How to Tell if Your Mate is Struggling

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Does your mate seem a bit off lately?

No one likes to see someone they care about struggle, but it can be hard to know how to help. Learning how to recognise the signs a friend might be depressed is a great place to start.

Research shows one in six Australians is currently experiencing depression or anxiety – or both.

Asking your mates about their mental health can help remove the stigma and support them through a tough time. Because let’s face it – with the busyness of everyday life and the craziness of COVID, a lot of us are feeling out of sorts.

We hope you find this advice helpful when your loved one is struggling.

 

Signs your friend might be depressed

Everyone experiences depression differently. While these behaviours aren’t always an indication of depression or any other mental health condition, they are some signs to look out for if you’re worried about your mate.

  • They’re irritable or moody
  • They appear teary and/or tired
  • They report changes in sleep and/or eating patterns
  • They don’t have as much energy as they normally do
  • They’re engaging in risky behaviour such as substance abuse
  • They report physical issues like headaches or stomach problems
  • They’ve lost interest in the activities or hobbies they normally enjoy
  • They have a negative or hopeless outlook (e.g., “What’s the point?”)
  • They’ve withdrawn and don’t respond to messages or attend social events as often.

These are just some signs your friend may be experiencing depression. Any changes in behaviour and/or mood might indicate they’re facing some challenges, so the best you can do is ask how they’re going.

 

How to help a friend with depression

A strong support network can make all the difference for someone struggling with their mental health. Here are some ways you can help your mate on the road to recovery.

Learn about depression

Learning the signs and symptoms of depression can help increase your understanding and empathy. It can also help you be patient when they may seem withdrawn or ‘in a bad mood’. Knowing more about the condition is a great first step.

Check in casually

The stigma around mental health and depression is decreasing, but that doesn’t mean it’s not uncomfortable to talk about sometimes. It doesn’t have to be a big deal; you can casually raise the topic during friendly conversation.

Some ways to bring it up might include:

  • How have you been going?
  • You’ve seemed a bit off lately. How are you?
  • Sounds like work/school/home life has been causing you stress. Want to talk about it?

Let them know you care

Offering a non-judgemental ear can help more than you know. Let your mate know you care about them and you’re there if they need to talk.

If you’re not sure what to say during these heavier conversations, a simple “That sounds really hard” or “I’m sorry you’ve been dealing with that” can help validate their feelings.

Don’t forget to follow up and check in with them to see how they’re going.

Encourage them to get help

If you think your mate could use some extra support, you might like to gently encourage them to seek professional help.

Counselling can be a good option for anyone going through a rough patch. RAQ offers confidential counselling in a supportive and respectful environment. Call 1300 364 277 to learn more or make an appointment.

Caring about someone with mental health struggles can be hard, so don’t forget to take care of yourself too.

If you are in an emergency or there is an immediate risk of harm to yourself or others, please call 000.

We offer more advice to talk to a mate about mental health in this blog post.

How to ask for Help When You’re Not Doing Great

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Asking for help isn’t always easy.

If you struggle with your mental health, you may already be getting help from a mental health professional. But the support from the people around you can make all the difference on your road to recovery.

We offer some advice if you’re not sure how to ask for help when you’re depressed or having a hard time.

 

Face the feelings

Acknowledging you’re struggling, naming the feelings, and identifying your triggers can help you gain insight into your situation. This can make it easier to communicate your struggles to someone else.

Even if you don’t want to – or simply can’t – describe exactly what you’re feeling or explain why you’re feeling so down, it can still help to admit you’re not feeling your best. Simply sharing that with someone you trust can be an important first step and stop you from feeling stuck or alone.

 

Identify your needs

What would help you feel better right now? What do you need from your friends, family, or workplace to improve your situation or get you through it a little easier?

For example, you might just need a friend to listen when you need someone to talk to. You might need your partner or family to help with self-care and errands. Or maybe you need to lighten your load and increase flexibility at work.

It can help to clarify your needs and expectations before reaching out. Consider what you hope to get out of the conversation beforehand.

 

Speak up when you feel most comfortable

Some people prefer to seek help when they’re having a good day, as they might feel they have more control over their emotions and can express themselves more clearly.

Some might like to slip it into conversation casually, while others might choose to schedule a time to specifically discuss the topic.

There’s no right or wrong way to reach out for help. Whether you’re approaching friends and loved ones, your GP, or a mental health professional, they can help you cope with your symptoms – all you have to do is ask.

RAQ offers professional and confidential counselling for anyone who’s doing it tough. 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.

You and/or your loved ones might find our tips to support someone with depression or anxiety helpful.