Mental Health
If you think you will act on your suicidal thoughts, call one of these crisis numbers.
NOTE: These numbers are for Australia. 000 If you feel that you will act on your suicidal thoughts. Lifeline 13 11 14 Call 24/7 for crisis support and suicide prevention services. Text support: 0477 13 11 14 Suicide Call Back Service 1300 659 467 24/7 free counselling and support. |
1. Avoid drugs and alcohol
2. Be grateful 3. Be kind 4. Eat healthy foods 5. Get enough sleep 6. Get outside 7. Limit screen time 8. Move your body 9. Practise mindfulness 10. Stay hydrated |
A 2019 study found that spending at least 20 minutes a day outside in nature can lower your stress hormone levels. If you spend more than 20 minutes outdoors, your cortisone levels will be even lower.* Wear a parka and take an umbrella if it's cold and wet. If it's hot and sunny, try getting outside in the morning or the evening. Go with a friend if you need extra motivation.
Ideas to get outside:
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Research has shown that helping others and being kind makes us happier too.*
Ways to be kind:
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Mindfulness is the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment and aware of our thoughts and feelings without getting caught up in them.*
Ideas to practice mindfulness:
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According to Health Direct, “If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues.” When you exercise, chemicals that make you happy, such as endorphins and serotonin, are released in your brain.*
Creative ways to move your body:
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There has not been a lot of research done into the mental health benefits of creative pursuits, but the general consensus is that it relieves stress and improves general well-being. Being creative is a great way to practice mindfulness.
Ways to get creative:
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Beyond Blue
1300 22 4636 Call 24/7 for advice, referral and support from a mental health professional. Kids Helpline 1800 55 1800 24/7 private and confidential phone and online counselling service for young people aged 5 to 25. 13YARN 13 92 76 24/7 national crisis support line for Aboriginal and Torres Strait Islander people. Butterfly Foundation 1800 33 4673 8am - midnight, every day Support for eating disorders and body image issues. Headspace 1800 650 890 Support and information for young people 12-25. QLife 1800 184 527 3pm - midnight local time every day. Phone and online anonymous and free LGBTI peer support. |
ReachOut
https://au.reachout.com Online support for 14-25 year-olds and their parents Headspace https://headspace.org.au National Youth Mental Health Foundation for 12-25 year olds. The Butterfly Foundation https://butterfly.org.au Support for eating disorders and body image issues. Youth Beyond Blue https://www.beyondblue.org.au/who-does-it-affect/young-people Information on anxiety and depression for 12-25 year olds. Right By You https://rightbyyou.org.au A website for teens, by teens with information on how to identify and help a friend who is struggling with suicidal thoughts. |
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Smiling Mind
https://www.smilingmind.com.au Developed by psychologists and educators to bring balance to your life. Free resources for children and adults. Calm Harm https://calmharm.co.uk A free app that helps you to manage the urge to self-harm. Worry Watch https://worrywatch.com/#worry-watch-app-mental-health-wellness Diary style app with inspiring quotes and affirmations. Mindshift https://www.anxietycanada.com/resources/mindshift-cbt/ CBT skills to overcome anxiety. Bloom – CBT and self-care https://www.enjoybloom.com Described as self-therapy with a range of videos, journal prompts, mindfulness exercises and more. Happify https://www.happify.com Science-based activities and games that can help you overcome negative thoughts, stress, and life’s challenges. Wysa https://www.wysa.io/wysa AI chatbot uses CBT and DBT to help users. Beyond Now Suicide Safety Plan https://www.beyondblue.org.au/get-support/beyondnow-suicide-safety-planning? Guides you through a suicide safety plan so that you know what to do when you’re struggling. Recovery Record https://au.reachout.com/tools-and-apps/recovery-record Designed to help people who are recovering from eating disorders or who have concerns around eating and body image. |
Mental Health Toolkit by Mandy Lun
www.teentoolkit.net The Everyday Resilience Journal by Michelle Mitchell Great book for 8-12 year olds. Good Selfie by Turia Pitt One of my favourites. Beautifully presented information about topics such as gratitude, confidence, self-talk and hard times. Good Thinking: A Teenager's Guide to Managing Stress and Emotion Using CBT by Sarah Edelman and Louise Remond Don’t Sweat the Small Stuff for Teens by Richard Carlson |