Category: Mental Health

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.