Mental health advice that matters
The pandemic and its lockdowns are taking a toll on the mental health of Australians, and education staff grappling with remote learning have suffered more than most.
But mental health services are swamped – there are reports of six-month waits to see a psychiatrist – and while crisis lines are wisely promoted, practical everyday advice is also urgently needed.
Dr Alexis Whitton, Research Fellow and Psychologist at the Black Dog Institute and the University of New South Wales, told ABC's PM program that unpredictability increases stress, so it is important to create "routine and structure" in daily life when you're locked down.
This means concentrating on basic things like "going to bed at a regular time, waking at a regular time, getting some exercise each day, having regular meals and fresh air and limiting your intake of this like alcohol or unhealthy foods".
If you're working from home, Dr Whitton advises working consistent hours and taking regular breaks and trying to distinguish between work time and family time and the work week and the weekend.
She's also big on digital awareness: "… Rather than waking up every day in the morning and reaching over to your phone and flicking up the news… start the day in a digitally-free way…"
Dr Sandro Demaio, VicHealth CEO says our screens keep us connected to news, laughter, the arts, school, and work. But it's vital we are "really conscious of where we get our information from".
"Misinformation and opinion are incredible fuels on the fire of concern and anxiety and so we must make sure we’re really turning to reputable sources of information and that we're not doing it all the time across the day," Mr Demaio said.
John Brompton, the Chair of Lifeline, says in most crises, like bushfires or floods, the trauma is limited to a particular area. But the pandemic affects everyone - even in states which aren't locked down, people have been separated from loved ones for nearly two years.
His main messages are: It's ok to not be ok, and don't suffer in silence.
He also says it's important to keep a routine, keep as active as possible and avoid too much bad news if it gets you down.
He also has a hint for those who feel fine.
"If you're doing ok, once a day, make it your mission to call someone who lives alone… you can't underestimate how important that can be. You can save a life without even knowing it."
Much of this counsel closely resembles common sense. But the experts say that's just what's needed right now.
Christine Morgan, chief executive of the National Mental Health Commission says all forms of COVID-19 restriction contribute to our "pandemic fatigue", which can manifest in ways as different as short tempers, physical fatigue and lethargy.
She says parents and adults must remind stressed teens and younger children that there is hope – older people have the experience to understand that "things go bad, then they come good again", but many younger people don't have this perspective and need reassurance and respite from endless bad tidings.
Dr Demaio says this doesn't mean sugar-coating stressful situations.
It is important, especially with older kids, to acknowledge that it is a tough time and to talk through lockdown measures and why they are necessary. Oldies must also acknowledge their own struggles, so kids know that "its ok to be less than ok".
"We need to lower our expectations for what we can get done in a day."
Click here for a list of mental health resources.