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Mentally Healthy: Staff

Resources to support Mentally Healthy Week.

 

Tips for Maintaining Positive Mental Health

If you're not feeling so positive, there are things you can do to make it easier to smile. Here are some quick tips that have been proven to help reduce depression and build a better outlook:

 

  • Reach out! Let friends and loved ones know how you're feeling - they want to be there for you. If you can't do this, talking to a psychologist or counsellor can make a huge difference in sorting through your feelings.
  • Relax! Schedule blocks of time to do the things that make you happy, whether that's meditating, reading, listening to music, playing games or spending time with friends.
  • Get pumped! It's been found that the more exercise you're doing, the more defense you have against depression and anxiety. Exercise can feel exhausting just to think about, but even going for a walk every day while you listen to music is helpful!
  • Organise yourself! Being organised means you know what's coming up, which means less time spent rushing around or figuring it out as you go. Spending 10 minutes organising your week every Sunday means less stress, getting more done and feeling happier! Get those unused school diaries out and organise!
  • Eat well! That doesn't mean a maccas run at 9pm every now and then is out of the question - balance is what we're looking for. Your body is a machine, and how well it works depends on the fuel we put into it. Our brain is connected to this machine, so the brain's ability to cope relies on this fuel as well! You don't have to be a tofu-eating yoghurt-and-quinoa fancier to eat well. Just make sure you get some meat, fruit and veg into your day, and force yourself to have a glass of water every now and then. Learning to make simple healthy meals will help you get into this habit. Who knows, once you see the massive effect it has on how you feel, you might want to do it more.
  • Sleep well! Sleep is your brain's chance to recharge and sort through everything that happened throughout the day. Think of it as your brain taking information and filing it away - if you don't get enough sleep or it's not good quality, your brain is running on less energy the following day, and some thoughts and feelings will stick around. If you want better sleep, try the following:
    • try to get up at roughly the same time each morning. Your body works on patterns - if it learns to get up at the same time each day, it'll begin preparing to wake up even before the alarm goes off.
    • write in a diary before bed. If you tend to over-think at night, writing some thoughts down and exploring them before you sleep can help. It doesn't have to be a "dear Diary, today I was sad" kind of thing. Just write your thoughts down the same way you think them. 
    • Avoid coffee, energy drinks and alcohol after 4pm. Sometimes you might pull all-nighters or stay up late with friends and that's okay. But when you're at home and you have an early start the next day, try to avoid these drinks - they'll make it much harder to get that quality rest you need.

 

 

Interactive Websites

MoodGYM is an innovative, interactive web program designed to prevent depression. It consists of five modules, an interactive game, anxiety and depression assessments, downloadable relaxation audio, a workbook and feedback assessment. Using flashed diagrams and online exercises, MoodGYM teaches the principles of cognitive behaviour therapy – a proven treatment for depression. It also demonstrates the relationship between thoughts and emotions, and works through dealing with stress and relationship break-ups, as well as teaching relaxation and meditation techniques.

 

     eCouch - image  

E-couch is a self-help interactive program with modules for depression, generalised anxiety & worry, social anxiety, relationship breakdown, and loss & grief. It provides evidence-based information and teaches strategies drawn from cognitive, behavioural and interpersonal therapies as well as relaxation and physical activity.

 

Employee Assistance Program

and

Manager Assist Program 

PeopleSense

PeopleSense: Through the Employee Assistance Program, staff and their immediate families are entitled to six sessions of counselling a year with experienced psychologists. Sessions are free of charge, confidential, one hour in duration and may be held face to face, via telephone or via Skype. Appointments can be made by telephoning 1300 307 912.

PeopleSense also offers the Manager Assist Program which is free of charge and provides support and guidance to school leaders and line managers on people management matters. Accessing the program does not impact any staff member’s employee assistance program counselling entitlements. To access the Manager Assist Program, please mention this when booking an appointment on 1300 307 912.

PeopleSense was named 2016 WA Business of the Year and WA Small Business of the Year at the
Telstra Business Awards.

Phone: 1300 307 912 (free of charge)

 

World Happiness Forum

Recent findings of both positive psychology and neuroscience hold the tantalising prospect that happiness can be enhanced by mental training. The World Happiness Forum, an international non-profit body, promotes dialogue on tools and techniques that can be drawn from science, psychology, philosophy, economics and religion for the enhancement of human happiness.

 

The Black Dog Institute

The Black Dog Institute is a world leader in the diagnosis, treatment and prevention of mood disorders such as depression and bipolar disorder.

 

Beyond Blue 

Beyondblue was established in the Australian context of the World Health Organization & projections of an increasing global burden caused by depression. Depression is the leading cause of disability worldwide and is predicted to be the leading cause of burden of disease by 2030, ahead of heart disease. Beyondblue takes a public health approach, which focuses on improving the health of the whole population, across the whole lifespan. Beyondblue work to reduce the impact of depression and anxiety in the community by raising awareness and understanding, empowering people to seek help, and supporting recovery, management and resilience.

 

Heads up

Mentally healthy workplaces work better for everyone. Discover how you can make a difference.