PRESENTS
mental well-being guide
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HELP-SEEKING RESOURCES
We understand that picking up the phone can be a daunting first step so we have provided a variety of free & instant professional resources that may suit your preferences.
PHONE Beyond Blue - 24/7 Mental health support & advice for yourself or regarding helping others 1300 22 46 36
Lifeline - 24/7 24-hour crisis support telephone service 131 114
NSW Mental Health Line 24/7 professional support for mental health concerns for yourself or others 1800 011 511
ONLINE CHAT Kids Helpline Available 8am - midnight, 7 days a week Online Chat - link
Youth Beyond Blue Available 3pm - midnight , 7 days a week Online Chat - link
Butterfly Foundation Support for body image & eating disorders Available 8am - midnight , 7 days a week Online Chat - link
Suicide Call Back Service 24/7 phone + video counselling to people affected by suicide 1300 659 467
Carers Connection Line For friends, family & carers of people with mental illness to receive support, information & referrals Monday - Friday, 9am - 5pm (02) 9332 0700
Just remember:
You don't need to be at your lowest to seek help!
COUNSELLING If you are an Australian Medicare card holder you may be elligible for up to 10 free visits/year to a psychologist as part of an assigned 'Mental Health Care Plan'. For more information you must speak to your GP (general practitioner).
UTS Counselling Service Support for all UTS Students and Staff. Free session avaliable. 9514 1177
If you or someone close to you is in immediate danger, please do not delay help and immediately call '000' or go to your closest hospital emergency room.
CONTENTS 1.
Message from BSoc
3.
Dealing with Change - ReachOut Australia
2. 4. 5.
6. 7. 8. 9.
'Opening Up to Friends & Family'
'Mental Health vs Mental ill-Health' RUOK? Day 2020
How to cope with Mental Health in a Digital
ooGeneration
How to be a LGBTQIA+ Ally - Reachout
ooiAustralia
How to make your space Mentally Healthy (Tips
ooiand Tricks)
Mental Health First Aid Action Plan
MESSAGE FROM BSOC Welcome to the first ever mental wellbeing guide from the UTS Business Society. Created by our Social Justice team, the guide aims to enable students of UTS to be in control of their mental wellbeing and know how to reach out for help when they need it. The guide has been formed from a variety of amazing resources from organisations across Australia which aim to improve mental health for Australian youth. In sharing these resources we hope that it will open up conversations around mental health at University and help reduce stigma. We hope you do enjoy this guide, and feel empowered when it comes to your mental health and well-being. If you do feel like you need to find support, we have included resources which are able to help you however you may need, including on-campus and off-campus support. During this difficult time, we hope that you are taking care of yourself. Together we are stronger. Love, BSoc Social Justice Team x
OPENING UP TO FRIENDS AND FAMILY WHY SHOULD I SPEAK UP? Talking out loud about your mental health is a great way to process what you are actually feeling, while also releasing the burden of keeping those feelings/thoughts a secret. It also informs others that you may need checking in on now and then when there is a time of need you can feel less alone.
WHAT SHOULD I SAY? Wait for the right time to begin the conversation, perhaps a place where there will be no interruptions. You could begin by saying: "I don’t really know how to say this and I’m finding it difficult to talk about what I’m feeling."
WHAT IF THEY AREN'T HELPFUL? You need to keep in mind that the person you have opened up to may not know exactly what to say, as we all process news and information differently. The important thing is that you are taking the first step towards getting help and you have given them the opportunity to be there for you. If your family/friends cannot give you the support you need we have other resources who can!
THE FLIP-SIDE If someone opens up to you about their mental health and you aren’t too sure what to say, first of all – don’t beat yourself up, it can be hard to know the perfect thing to say on the spot. All you can ask of yourself is that you listen openly and do not judge them. After they have finished talking you could then respond with something like:
"This isn’t easy for me to talk about…I will do
“I’m not sure what to do but I’m sure we can
my best to explain."
figure it out together”
“I’m having a bit of a tough time at the
“What can I do to help? Just tell me how”
moment; do you mind if I talk about it with
“I am glad that you have told me, I hate the
you?”
thought of you dealing with this alone”
“I haven’t been feeling like myself lately, it
“I know it doesn’t feel like it now but there is
has been affecting me quite a lot”
hope that things can get better” “Do you feel like doing something together to help take your mind off things?” Student Written - With Suggestions from
mental well-being guide
2020
MENTAL HEALTH, VS MENTAL ILL-HEALTH Our mental health is an incredible personal and unique aspect of our lives, and unfortunately statistics continue to show that a growing number of Australian’s are experiencing a negative relationship to their mental health. In fact, Beyond Blue has found that half of all mental health conditions we experience at some point in our lives will have started by age 14. However, a number of the conversations currently had in schools and universities around Australia have failed to emphasise the difference between mental health, and mental illness. Let’s start by defining some of these terms that we’re using. Mental health is a commonplace expression according to Beyond Blue however, is often used in circumstances and conversations where it isn’t meant too. When we talk about our mental health, the words we often associate are terms like depression, anxiety and other conditions. Contrastingly, the World Health Organisation defines mental health as;
‘a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community’
This notion completely goes against what is thought to be our ‘mental health’, instead of being when things go wrong, our mental health is our state of wellbeing – a positive state where individuals feel like they are able to generally communicate well with others, handle the day-to-day of life without major interruption and generally live In sync with their community. This will look starkly different for everyone; we all live incredibly differently lives and our mental health will reflect that diversity. So now that we can appreciate that our mental health is an ever-present, innate element of our person, how do we communicate that something has gone wrong or isn’t feeling right?
When we talk about challenges we are experiencing, Everymind recommends the term ‘mental ill-health’, which they defined as; ‘an umbrella term that includes both mental illness and mental health problems’. Using the term mental ill-health lets those around us know that what we are experiencing is different from our usual ‘mental health’. The ability to have better conversations around mental health in schools and universities around Australia relies on having a better understanding of one another and what we’re experiencing. Having terms which correctly describe the experiences we have without adding to stigma surrounding mental health or mental ill-health. Student Written - With Suggestions from
mental well-being guide
2020
HOW TO COPE WITH MENTAL HEALTH IN A DIGITAL GENERATION In this digital age, we have access to so many different resources, especially through social media and online apps. Our phones are a key part of many of our lives. Using it as a beneficial tool for improving mental health, is going to help you cope with depression or anxiety. According to Beyond Blue, in any one year, around 1 million Australian adults have depression, and over 2 million have anxiety. We experience many challenges in our lives, with pressure from the media to succeed in our studies and career, and an expectation to live a certain lifestyle. In our youth we tend to worry about money, status or our appearances. Therefore, with access to the internet in a touch of a button, we have the opportunity to share our own stories, give and receive advice and relate to people who are experiencing similar struggles. This is important as people become comfortable in talking about mental health through different social platforms and may help someone find courage to pursue treatment.Â
Listed below are 4 top apps for managing anxiety, boosting your mood and checking in with your mental wellbeing.
ut O e ch tim ea y R orr W
ge r a h Rec Re ac Br hOu ea the t
ling i m S d Min
REACHOUT BREATHE:
REACHOUT WORRYTIME:
REACHARGE:
SMILING MINDS:
This app is helpful for university students before stressful times like exams or presentations, when you’re feeling anxious and need to take a few moments to calm down. It uses simple visuals to slow down your heart rate and reduce the physical symptoms of stress and anxiety.
When a worrying thought comes to mind, use the app to record your worries so you can get on with your day and return to it later. This enables you to take some control over upsetting thoughts, so they can be less disruptive throughout the rest of your day. The app is helpful in allowing you to notice patterns and address recurring themes on your mind.
This app offers a personalised six-week program that aims in improving your general health and wellbeing. It focuses on improving mood, energy and wellbeing. It involves a morning, afternoon and night check to rate your sleep quality, mood and energy, and log the amount of exercise you've done during the day.
Smiling Mind guides you through simple meditation exercises to get you started on your mindfulness journey and bring balance into your life. The app uses engaging illustrations and short meditation sessions to train you to become more aware of your breath and senses when dealing with the pressure, and challenges of daily life.
mental well-being guide
2020
How to make your space mentally healthy (tips and tricks) Whether you share your home with a roommate, living with your family and pets or have your own space, there are some actions you can put into practice to make your space a place to relax and recharge those wellbeing batteries. Creating your own space is a good opportunity to check-in on your wellbeing and motivate yourself to keep on track of your goals and tasks. Your space could be your bedroom, a study room or even a spot in your backyard where you can clear your head, get creative and feel comfortable.
r e t t u l c e D
A cluttered space makes for a cluttered mind. Clutter can distract us from what we should be focusing on, resulting in feelings of anxiety. Therefore, revitalise your space to ensure nothing can hinder your ability to get those creative juices working.
Ensure to create airflow in your space, this can be done by simply opening a door or window. If you have the chance, walk outside to clear a foggy mind. Indoor plants also provide a number of benefits for health and wellbeing, including decreases in illness symptoms, enhances in cognitive performance and memory, and increases in work performance.
r u o y e v o M y d o b
Fresh air + sunshin e
Exercise is the best medicine not only for our bodies, but also for our brains. It improves our health, cognition and mood and effectively allows us to maintain focus for the rest of the day. Optimize the brain's ability to learn and help regulate emotions, and improve motivation.
A little time out every now and then is a good opportunity to check in with yourself. It's okay if you feel like you need some privacy to remain undisturbed for a few minutes.
P eace +quie t
MENTAL HEALTH FIRST AID ACTION PLAN This action plan has been adapted from Mental Health First Aid Australia. These steps provide an action plan on how to assist a person in a mental health crisis or developing mental health problems. Whilst the action of assisting with a crisis is the top priority, the other actions in the Mental Health First Aid Action Plan may need to be taken first. Therefore, these actions do not have to be followed in a fixed order, it is more so to help with remembering them.
ACTION 1: APPROACH THE PERSON, ASSESS AND ASSIST WITH ANY CRISIS The first action is to approach the person, monitor for any crises and offer assistance in how to deal with them. The key points for the first aider are to: Approach the person about their concerns. Find a suitable time and space where both people feel comfortable. Respect the person’s privacy and confidentiality. In a situation involving a person with a mental health problem, the possible crises are that: The person may be at risk of self-harm, e.g. by attempting suicide, substance abuse, or engaging in non-suicidal self-injury. The person experiences extreme distress, e.g. a panic attack, a traumatic event, or a severe psychotic state.
ACTION 2: LISTEN AND COMMUNICATE NONJUDGMENTALLY Offering undivided attention, actively listening, and communicating are all very important when assisting someone. It is important to set aside any judgment made about the person in the situation and to avoid expressing those judgements. When listening and communicating, the first aider must use skills that:Â Allow them to truly hear and understand what the person is saying, and make the person feel as comfortable as possible to let them freely express their problems without fear of judgement.
Most people who are experiencing distressing emotions and thoughts want to be listened to empathetically before being offered resources that might help them.
ACTION 3: GIVE SUPPORT AND INFORMATION Once the person with a mental health problem has felt listened to, it can be easier for the first aider to offer support and information. Such support includes:Â Emotional support, such as empathizing with how they feel and providing hope for recovery. Offering practical help with tasks that may seem overwhelming at the moment. Ask the person whether they would like some information about mental health problems.
A Practical example in the university setting If the stress and workload of university is negatively impacting someone's mental health, a practical method could be offering to meet up once a week in a comfortable setting to work through university work together. This is a mutual way of staying on top of work, as well as creating a way to check in weekly with the person.
ACTION 4: ENCOURAGE THE PERSON TO GET APPROPRIATE PROFESSIONAL HELP It is important to recognise that you, as a university student may not always have all the resources that are needed to help. It is often an extremely heavy load for you to take on, especially if the person is a close friend to you. Therefore, the first aider can also tell a person about the options available to them for help and support. A person with mental health problems will generally have a better recovery with appropriate professional help. However, they may be unaware of the various options that are available to them, including: selling, n u o c , n io t a medic rapy, e h t l a ic g lo o psych mily support for fa ce with n a t is s s a , s r membe , and ls a o g l a n io t educa ome c in h it w e c n assista odation. and accomm
ACTION 5: ENCOURAGE OTHER SUPPORT Whilst you may not have the professional training to offer the assistance of the likes of a psychologist, you can encourage them to use self-help strategies and to seek the support of family. Likewise, if you or someone you know has dealt with mental health problems, by offering personal advice and strategies, it can also provide valuable help in the person’s recovery.
An Important Note This Wellbeing guide only offers a brief explanation for the application of Mental Health First Aid. For a detailed explanation of applying the Mental Health First Aid Action Plan to developing mental health problems and crises, please visit: www.mhfa.com.au
Mental well-being guide 0
2020
THANK YOU
