Undeniably, there is still a social stigma attached to the topic of mental health – and yet according to the ABS 42.9% of people aged 16–85 have experienced a mental health issue or disorder in their lives. Although, it's common to experience mental health issues, so many of us still have difficulty talking about it openly. You can see it in the data. Of the 42.9% of Australians who have experienced mental health issues, only 17.4% of Australians sought mental health support from a professional in the past 12 month.
And while this is an issue that affects everyone, it's also important to point out that young women were nearly twice as likely to deal with high or very high psychological distress than young men (28% compared with 13%).
It's clear we need to change the conversation. October 10 is the WHO's World Mental Heath Day – a day dedicated to raising awareness of mental health issues and to support the efforts of those trying to improve mental health outcomes. To carry on the dialogue and help destigmatise the topic of mental health, some of the RUSSH Editors have shared snippets from their own mental health journeys and the things that help us find balance.
And if you need support, know there are resources for you. You can call Lifeline on: 13 11 14 – or text Lifeline on: 0477 131 114.
Mia Steiber
Digital Strategy Director & Associate Publisher
The older I get, the more I realise the profound connection between mental health and physical wellness. As a result, these days I truly do treat my mental health in the same way I would my physical health. Both are equally important and you can’t have one without the other.
In the last year, I’ve also decided to exercise more mindfully. I stopped wearing a fitness tracker and instead of insisting on a certain number of steps or calories burned in a day, I exercise based on how my body feels each day. Sometimes it’s a hard cardio session, sometimes it’s stretching and sometimes it’s nothing at all. It means I enjoy my workouts instead of them being something I dread.
Also, I’m slowly learning the power of saying ‘no’. I (try to) no longer force myself into situations or social obligations just because of a sense that I should. I suffer from anxiety and panic attacks, so placing myself in an anxious situation to be polite is not in the best interest of my wellness.
On a smaller scale, I find balance by incorporating small self care rituals into the everyday. It’s important to help mellow out my nervous system. I have a cabinet of different incense and I love to pick a scent to light as I wind down for the evening. I put a few splashes of essential oil in my shower to make my night routine feel more luxurious. I do a 7-step skincare routine at a leisurely pace and I love to gua sha. It makes me nourished from the inside out.
Alys Hale
Music Editor and Creative Producer
I have learnt the hard way what the consequences can be if you ignore your mental health to ‘keep going’. Unfortunately, it will always find a way of catching up with you. For years, everything else was a priority, and I can’t pretend it’s a habit I have completely grown out of, although I am trying to be more aware. So even if I am still learning to take my own advice, life is much easier when you realise your needs are as valuable as the needs of others, and that essentially, you can only do so much.
I used to feel like drawing boundaries was rude, but honestly, a day without your phone and allowing others to wait for your work or time can really help protect yourself. I find that allowing myself a work free Sunday with a long leisurely cook can really help. Particularly if this is for others. I find that good conversation with friends, unloading to your coven and listening to their experiences can provide invaluable intel on how to survive this thing we call life. Also, the body does love to release calming and loving hormones through the off prolonged cuddle…
Whilst I cannot claim to have a regular exercise routine, a trip to the pool followed by a sauna does wonders, or even just a walk by the water. Everyone is different, subsequently are our needs, but just carving out time for yourself, in whatever small way, is essential. Be like Special Agent Dale Cooper of Twin Peaks fame and give yourself little daily gifts, it can be as small as a damn fine cup of coffee…
Cassandra Dimitroff
Production Editor
As someone who enjoys busyness in my life, I find that it’s easy to slip into burn-out territory if I’m not careful with my schedule. I’m such a ‘yes’ person, often to my own detriment, and find it difficult to have true down time. And by that I mean – sitting at home or outside, doing nothing much. No excessive errand running, socialising or cleaning. Just sitting and enjoying a book or cooking something low-key. It’s probably because my brain, like most, is overstimulated and equates anything remotely slow-paced with being boring. In saying that, I have a few pieces of wisdom that I can share from the depths of my chaotic Notes app that help me bring back some equilibrium to my life:
- Find as much time in the sunshine, or outside, as possible.
- Showering (hot or cold) is an underrated way to ease stress – or just about any emotional ailment. When you’re trying to turn around a bad day, start by taking a good long shower.
- You’ll never regret a swim.
- Meditate. Stretch. Daily.
- Saunas are a relatively inexpensive way to treat yourself to some ‘self care’. They’re also pretty great for you. Bring a friend or a book.
- Reading and cooking are two hobbies that will never hurt you, or go out of style. Invest in doing a bit of both.
- Sometimes you need to treat yourself the way you would treat a small child. Give yourself a nutritious snack. Put yourself to bed early. Use kind words.
Stacey Gaskin
Consumer Revenue Manager
After losing a couple of loved ones to mental health along with going through grief from losing my dad, I found myself in a very dark place. I, like many others, did not ask for help or reach out, when telling someone I trust that I was struggling could’ve made all the difference. So, my first recommendation is to tell someone you aren’t okay. This is often such a hard thing to do and just as often, is completely isolating – so I want to include here the Australian lifeline phone number for ease of access if you don’t have a close friend or family member to lean on in an urgent moment: 13 11 14. There’s also a text service if you don’t feel up to speaking: 0477 131 114.
Another thing to think about is to ask those around you if they are okay. It might help them more than you know.
When depression or anxiety (among other things) hangs over me, it can take everything out of me just to move my body outside, but if there’s one thing I can achieve in a dark or heavy moment, going outside for five to ten minutes without my phone is amazing. Even if it’s cold and cloudy, feeling the wind on my skin while taking some deep breaths does wonders to recenter my nervous system for a beat. Finding a spot to sit and give the tight muscles all over my body a rest while I breathe is key.
The other simple (but very important) thing to remember is to keep yourself hydrated. Dehydration negatively affects your brain cells and something as simple as drinking more water can greatly benefit one's mood.
One gift to give yourself (and one I love regularly) is a nice warm bath with epsom salts. Lighting a candle and giving myself an at-home spa experience (sheet mask and spa music included).
Phoebe Holden
Designer
I am quite an anxious person which has resulted in a number of panic attacks over the years. Though I have tried a variety of medications, breathwork truly is the best method for me. Headspace is a wonderful app for guided breathing, and while I don’t practise nearly as often as I should, Ashtanga yoga is incredible. Staring at a screen for too long is really detrimental, when I feel myself getting overwhelmed going for a walk with a calm podcast or playlist is very beneficial, so is making a cup of tea and reading a few chapters of a good book with a slide of peanut butter toast. A long shower or bath with dim lighting is another great cure, and swimming in the ocean works every time.
I’m a yapper. I find talking to someone and getting worried thoughts out of my head helpful—it’s good to get a little perspective and to be reminded that tomorrow is a new day. At the moment, I use Better Help which is cheaper than visiting a psychologist. Better Help has over 33000 therapists that you can bounce between until you find someone that works for you (mental health speed dating, if you will!).
Books that helped me: Reasons to Stay Alive and The Comfort Book by Matt Haig, First, We Make the Beast Beautiful by Sarah Wilson, The Boy, The Mole, The Fox and The Horse by Charlie Mackesy and this collection of essays Headlands: New Stories on Anxiety
Tips: A spritz of lavender under the pillow is lovely for stressed sleepers and dotting peppermint oil on your temples helps to balance. For little ones, Fair Trade Worry Dolls were my secret weapon as a child.
