What better time to reflect on mental health and its impact. It’s also an opportunity to renew our focus on how we can do better when it comes to supporting one another, as well as prioritising self-care.

Mental health can impact anyone, regardless of age, career, gender or any status. While every day can be a day to talk about and work on mental health, World Mental Health Day is a powerful reminder. As well as raising awareness, taking the time to acknowledge the impact mental health can have on us all helps to break the stigma. In turn, this means more people will understand that mental health issues can touch anyone and that reaching out for support is not only acceptable but commendable.

Managing mental health and wellbeing with self-care

Getting through is one thing, but thriving is quite another. While it can seem easier to simply push through and set your mental health aside, taking the time to look after your wellbeing while working and/or studying is crucial.

A little self-care can go a long way, especially when you know what you need to optimise your mental health. Many early childhood educators and learners have similar requirements when it comes to self-care that will enhance mental health and wellbeing. To support you in supporting yourself, we have some tips you might like to try:

Get organised

A clear space to work in or from can help to clear your mind too. This means a tidy workspace for learners, well-organised desk, locker and bag for workers and ideally a home environment that further supports that clear headspace.

Create a routine that works for you

This one is pretty personal, as what works for one person’s day won’t necessarily work for yours. Even if each day is different, try to create a weekly schedule that you can follow. A good routine should reduce stress, allowing for travel time and carving out space for things you love. Whether it’s a favourite show, exercise or catch ups with loved ones, your routine can help you fit in a solid balance of work and play.

Stay on top of your health

Eating healthily and getting some exercise in each day is pretty simple (especially with a good routine!). Healthy eating means getting all the nutrients you need to thrive. Go for fruit, veggies, protein and healthy carbohydrates, and keep exercise something you enjoy so you can look forward to it. Incidental exercise is great too — park the car a little further from the supermarket, walk to the train station or to get your morning coffee. Those little things really count!

Have boundaries in place

Create clear boundaries of when the work day begins and ends. Don’t check work emails after hours unless required, finish your day with a walk or your favourite snack. Put on a podcast or music you love on the way home to unwind. Your work day, or even your study time, should have a beginning and an end so you can relax.

Do things you love

Do you love a nice, hot bath? Picnics? Beach walks? Video games? Reading books in the sun? Say yes to activities that make you happy to ensure you are achieving a fulfilling balance in your life. Things that make you feel good are worth doing!

We can support you too

Whether you’re studying or working while studying or thinking about studying, we make sure you are supported to chase your goals.

Our Learner Success Team helps you to negotiate a range of obstacles that you might encounter while training. Whether you need support with English, literacy, numeracy, general study tips or even help with a resume, there is help available for you.

Not to mention our dedicated early childhood education trainers. They are available to be there for you every step of the way via phone, email, video chat or even in-person when permitted.

Self-care and support from those around you can be hugely beneficial for mental health, but there are other resources to reach out to as well. Your GP can help you with a mental health plan, or get in touch with one of the reputable mental health support organisations listed below.

Self-care is a must, but there is support out there when you need it too — and if you need Practical Outcomes, our team is here.

• • Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
    Website: www.lifeline.org.au Telephone: 13 11 14

• • Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
    Website: www.beyondblue.org.au Telephone: 1300 224 636

• • Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
    Website: www.headspace.org.au Telephone: 1800 650 890

• • 1800 Respect – Provides 24 hour support to people impacted by sexual assault, domestic or family violence and abuse.
    Website: www.1800respect.org.au Telephone: 1800 737 732

• • Mindspot – Provides free effective internet delivered psychological assessment and treatment for stress, anxiety, worry, depression, low mood, OCD and trauma (PTSD).
    Website: www.mindspot.org.au Telephone: 1800 614 434

• • Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
    Website: www.kidshelpline.com.au Telephone: 1800 55 1800

• • National Debt Helpline – Helps people tackle their debt problems.
    Website: www.ndh.org.au Telephone: 1800 007 007

As early childhood educators, children’s mental health and wellbeing is always a top priority. Knowing what to look for and how to help children whose mental health may need attention is a valuable skill.

There are many reasons why a child may experience mental health challenges, such as the impact of family separations, relationship problems, moving home, developmental challenges, social disadvantage, experiencing mistreatment, illness or loss of loved ones.

Signs children may be struggling

Looking out for children’s mental health is essential. To do this, it’s important for educators and parents to know what to look for.

While some signs may be obvious, others are not and mental health troubles may exhibit differently in children when compared to adults.

Signs that a child may need extra support for their mental health and wellbeing might be physical or emotional and include:

• Change in behaviour, especially seeming sad or upset
• Crying often
• Frequent worrying or feeling scared
• Regression in areas such as toilet training or sleeping
• Increased separation anxiety
• Difficulty paying attention
• Lack of energy
• Complaining of stomach aches, feeling sick or other pain that doesn’t appear to have a physical cause
• Loss of appetite, eating troubles

Staying on the look-out for changes in a child that may suggest they are struggling with their mental health and wellbeing is key to being able to jump in and offer support quickly.

Ways to support children’s mental health

Like many areas of health, prevention is ideal. Supporting children’s mental health at all times can reduce the likelihood of mental health issues arising. There are many ways you can do this — let’s take a look at a few.

Communication

One key way we can all keep tabs on mental health is through keeping the conversation going. Make regular times to check in with children about how they are feeling. Ask simple questions about what they have been thinking about, what is making them feel happy, sad or anything else they are going through. If questions don’t work, let a child know that you have noticed they seem sad or unhappy and that that’s okay. Encourage open communications with all trusted adults so children have many people they can reach out to. Don’t forget, listening is an important part of effective communication too.

Offer reassurance

Even when things feel uncertain, aim to reassure children. Let them know they can ask questions about what is happening in the world or just in their world and you can talk it through together. Tell them it’s normal to have a range of feelings and that it is a great idea to talk to people about your feelings, good and bad.

Provide routines

Children thrive on routine, and while many factors can impact their usual routine, try to create some sort of routine for them to follow. Children find comfort in knowing what’s happening next. Keep them in the know about what each day will involve and try to have familiar anchor points each day such as a family meal together.

Give children tools

There are many ways we can all support or improve our mental health and it can be quite simple. Showing children that they already have the tools within them to feel better and more calm is valuable for life. Teach children mindfulness and breathing exercises as a way of helping them to slow down and be present in the moment. This calms the body and mind while also bringing relief from worries about the future.

Encourage play

Play is crucial for children is easy to slot into every day. Make a point of incorporating play and exploration into every day. Think of sensory activities like play dough or sand, explore the outdoors and get up close and personal with nature, utilise online play-based learning initiatives and more.

Role model positive behaviours

While exploring how to support children’s mental health and wellbeing, it’s vital that we reflect on our own. As educators, parents and any other person who has a key role in children’s lives, our own wellbeing can have a huge impact on theirs. Find the support you need to support your mental health to ensure you are equipped to help children too. This might be utilising some of the strategies above, or seeking professional support.

Additional support for children’s mental health

There’s no shame in needing additional help or professional support to manage children’s mental health or your own. In fact, reaching out for support when it is needed is commendable.
There are a number of resources that can be useful when children’s mental health is of concern — they’re listed below. Your local doctor can also be a valuable support person and offer suggestions or specific professional support as needed.

Children’s mental health resources

Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
Website: www.kidshelpline.com.au Telephone: 1800 55 1800

Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
Website: www.beyondblue.org.au Telephone: 1300 224 636

Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
Website: www.headspace.org.au Telephone: 1800 650 890

Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
Website: www.lifeline.org.au Telephone: 13 11 14

Keep checking in and supporting children and each other as we navigate life’s and ups and downs together.

Since early 2020 this has meant facing varying levels of restrictions on the way we go about our day-to-day lives including work and education. In addition to lockdowns, adjustments have been required for people to get used to face masks, online learning and working from home and not seeing our friends and families. Undoubtedly, this ongoing turbulence has been a stressful and confusing environment for young children.

Among their own challenges, educators have continued to be an invaluable source of support and compassion during the pandemic, both in person and via online learning and other forms of communication with children and families.

As lockdown fatigue sets in people, particularly in Victoria, are struggling to stay positive while managing restrictions, work and caring for children. While many children are no longer able to access in-person early childhood education at all, there are ways educators and childcare centres, as well as carers and parents, can continue to support the children in their care.

Tips to support children in managing change

Change can be challenging but there are many things you can implement to reduce the impact of change and help children to adapt as well as possible. Here are a few key tips that will optimise your approach to periods of change and shifting learning and care environments.

Offering engaging learning and care online

Some centres and educators are offering digital resources for families to access to keep up that contact and familiarity between educators and children, even when they can’t be there in person. This might be something to consider for you. Filming yourself reading a favourite children’s book, singing a song, showing some of the special spaces and artwork in the service and more.

Stick to a consistent routine

We all know that children thrive on routine. Knowing what is coming helps to reduce stress and make children feel confident and safe. For those still attending childcare services, keep that same routine in place as much as possible despite the fact that there will likely be some changes. If you are supporting children and their families with remote education opportunities, let families and carers know what the timetable usually consists of so that children can stay in routine even outside of their usual childcare attendance. This will make returning to care easier too.

Make sure children feel safe

Creating an environment that feels as safe and secure as possible is essential for children to thrive. Tell them they are safe, stick to familiar and predictable routines or surroundings where possible and show them that they are loved and cared for. Use mindfulness techniques to calm children and add to their own toolbelts for when they are seeking to feel calm and safe.

Answer questions as they come up

It’s only natural that children will have questions to go along with each new change in restrictions or their routines. Questions might be: Why are people wearing masks? What is COVID-19? When will it be over and life will return to normal? Will I get sick? Follow the child’s lead and ask them what they think the answer might be to find out how much they know, so you can work with them and clarify any information they might have heard.  Be calm and reassure children that everyone is doing their best to keep them safe, whether that’s to prevent people catching the virus or treating those who have it.

Expect that issues might pop up

Periods of change can impact children in unexpected ways. For example, instead of a child simply being upset about lockdowns you might encounter issues like regression. This could result in tantrums, toilet training troubles or speech difficulties. Be patient in the face of issues that arise at times of change for children — they will catch up, they just need nurturing and time.

Promoting adaptability and resilience in children

Beyond the pandemic and its effects, emotional development that focuses on adaptability and resilience is important for young children. Life is full of instances where we will be faced with new or altered information and circumstances, so learning  how to react and navigate a range of situations is vital. Thankfully, many children tend to be effective learners when it comes to these traits.

You can nurture children’s adaptability and harness their resilience a number of different ways, including:

• Allow children to lose or fail: It’s tempting to ensure children win every game to keep the peace, but learning to come last sometimes is a life skill. Rather than rig a game, give children the chance to understand that they get to try again and talk about how they can overcome certain obstacles next time.
• Change up routines a little from time to time: Now and then it’s good to switch things around to get children accustomed to the fact that life cannot always be predictable. Start small: for example, instead of doing morning yoga indoors, head outside.
• Role model these traits: Being adaptable, flexible and resilient as an educator or even as a carer or parent can show children the power of these traits. And don’t forget to praise children when they display these qualities too!

Reach out for and recommend these support resources

Together we can work through and adapt to changing environments, while supporting young children to have the best start possible.

Remember, you don’t need to handle everything alone, and that includes providing support for children’s (and adults’) mental health and wellbeing. There are plenty of resources to reach out to for help — we’ve listed some below. You might also like to share these resources with families and carers.

Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
Website: www.kidshelpline.com.au Telephone: 1800 55 1800

Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
Website: www.beyondblue.org.au Telephone: 1300 224 636

Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
Website: www.headspace.org.au Telephone: 1800 650 890

Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
Website: www.lifeline.org.au Telephone: 13 11 14

While those who are employed feel grateful to be a part of the workforce, shifts in circumstances have affected work life balance and the way we can relax or utilise spare time.

Staying optimistic when life seems to continually throw obstacles in the way isn’t easy. Neither is keeping up engagement and motivation when it comes to work, life commitments and even self-care.

Boosting staff morale and keeping one another feeling positive is important. There are many strategies we can try as employers and co-workers to support those around us to push forward, stay productive and keep smiling.

Factors affecting staff morale

To understand how to help others when it comes to lifting spirits, it’s important to have a solid grasp of what might impact a person’s morale in the workplace as well as outside of it.

Here are a few key factors that could impact employee morale, with some related to the pandemic and others that can be affected more generally:

Shifting to online methods

People across every sector have had to get to know new technologies and get more comfortable with doing things via screens. Sometimes it can feel that these methods are tedious or time-consuming. In addition, learning to do something new can take time and effort.

Adjusting to new rules or guidelines

As well as moving to online and technology-based approaches, there have been a range of new guidelines to follow around the Covid-19 virus. Getting the hang of everything and learning to adjust can make people feel frustrated or overwhelmed. These includes stringent health precautions like mask-wearing, thorough cleaning requirements, staffing rules and more.

Juggling responsibilities

Life is full of commitments outside of work, which sometimes can be tricky to manage alongside employment. With Covid-19 in mind, many families are juggling working from home with children not able to attend school. This has put immense pressure on parents and carers, forcing them to make many timetables try to work together to varying degrees of success.

Disrupted routines

Many of us rely on routines to get the most from our days. The pandemic and resulting shifts in restrictions have meant usual schedules have been affected. This includes gym closures disrupting exercise routines and feeling disconnected due to an inability to visit with friends and family.

When considering reasons for low staff morale in the workplace, it’s also important to consider whether issues could be stemming from within the place of employment. For example, unclear expectations, inconsistent reduced or extra working hours, workplace bullying, lack of support or recognition.

Signs of low morale in your team

Not only can reduced morale impact a person’s experience of and behaviour in the workplace, but it can extend to personal lives too.

Here are some signs that may indicate low morale in the workplace and beyond:

• Poor performance: If a staff member is having trouble staying focused, they may have reduced productivity or performance in the workplace.
• Lack of enthusiasm: Everyone has ‘off’ days, but when an employee is consistently unenthused about participating in the team at work, it’s cause for concern.
• Lateness or absenteeism: While this behaviour may result in disciplinary action in the workplace, it’s also worth considering what may be causing this — could this person be in need of support or having difficulties?
• Negative attitudes: Whether it’s an uncooperative mindset, continual fault-finding or outbursts and mood swings, negative attitudes can permeate a workplace and getting to the bottom of things is important

Countering these challenges and supporting your team’s morale and wellbeing is crucial for a thriving workplace. There are many things you can do to try to combat signs of reduced morale, even in the face of challenges that are beyond your control.

Raising staff morale in the workplace

When boosting staff morale and work satisfaction, try incorporating these approaches:

Offer recognition

A little recognition goes a long way toward employee engagement and loyalty. Shout out people in the workplace when they do well and consider systems such as employee of the month.

Communicate and connect

Stay in the loop of how your team is feeling with an open, two-way line of communication. Create times to chat and offer a variety of means, including phone, email or even a note.

Be compassionate

While work is important, personal lives can be stressful or overwhelming at times. Showing compassion and empathy when your employees are unwell or going through a bad time makes them feel that their wellbeing is prioritised.

Support career goals

Make it your goal to know employees’ career goals and do what you can to help them achieve them. Career growth contributes greatly to sense of worth and motivation on the job.

Supporting staff wellbeing and mental health

Sometimes a situation may need more help than you can directly offer. However, there is plenty of help and support available from a range of reliable, qualified sources.

As well as regularly letting your team know that there is support from within the workplace as needed, it’s worth also mentioning the availability of additional resources. You could display the numbers and websites for some key wellbeing and mental health support services in staff areas, so everyone knows that how they are feeling really matters.

We have compiled a selection of quality resources for health and wellbeing services below. Keep these resources in mind for yourself, or to share with others:

• Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
  Website: www.lifeline.org.au Telephone: 13 11 14

• Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
  Website: www.beyondblue.org.au Telephone: 1300 224 636

• Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
  Website: www.headspace.org.au Telephone: 1800 650 890

• 1800 Respect – Provides 24 hour support to people impacted by sexual assault, domestic or family violence and abuse.
  Website: www.1800respect.org.au Telephone: 1800 737 732

• Mindspot – Provides free effective internet delivered psychological assessment and treatment for stress, anxiety, worry, depression, low mood, OCD and trauma (PTSD).
  Website: www.mindspot.org.au Telephone: 1800 614 434

• Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
  Website: www.kidshelpline.com.au Telephone: 1800 55 1800

• National Debt Helpline – Helps people tackle their debt problems.
  Website: www.ndh.org.au Telephone: 1800 007 007

• National Coronavirus Helpline – Provides information and advice about COVID-19.
  Telephone: 1800 020 080

Seasonal Affective Disorder (SAD) means that the weather can have a notable effect on mood, mental health and even physical health. Educator wellbeing and mental health is important and having an understanding of Seasonal Affective Disorder can help those experiencing it know how to combat it, and ensure others can best support them.

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder or SAD is a mood disorder that is related to the changes in seasons. This means for those with SAD it is likely to begin and end at the same time each year. Most commonly, the disorder begins to show symptoms in autumn continuing into the winter months. However, it is also possible to experience the depressive effects of SAD in the warmer months too.

You may have heard people refer to the “winter blues”. This may or may not be related to Seasonal Affective Disorder, but don’t let the colloquial reference make it seem like SAD is something that anyone should have to endure.

There are a number of factors that contribute to the development of SAD, and many link back to extended periods with a lack of sunlight during the colder months. While the sun still shines during winter, many don’t get out and about as much and there are fewer hours of daylight to do so. This limited sun exposure can lead to:

Lack of Vitamin D

Vitamin D is essential for optimal functioning and many studies show the connection between adequate Vitamin D for preventing and treating mental health conditions, promoting bone health and better sleep. When a person is not getting enough Vitamin D or have a Vitamin D deficiency, it can contribute to mental health problems, tiredness, restless sleep and digestive complaints.

Reduced levels of serotonin

Reduced serotonin levels have been found to be directly related to symptoms of depression. Serotonin is the key hormone that affects brain function including mood stabilisation and the feeling of being happy. It also impacts sleeping, eating and digestion. Vitamin D is involved in the activation of the neurotransmitters that ensure we get enough serotonin to keep us happy and healthy.

Impacted circadian rhythms

Rest is vital for bodies at every age to function to the best of their ability. During sleep we restore our energy levels and heal physically and cognitively. Without enough sunlight circadian rhythms or sleep patterns can be disturbed leading to a lack of sleep and in turn reduced immune efficiency, ability to heal and mood changes.

Identifying the symptoms

Many of the symptoms of SAD are similar to those of depression. If you’re noticing any of the following in yourself occurring cyclically with the seasons, or identify these signs in others, it is possible they are experience Seasonal Affective Disorder or other forms of depression, and may need support or mental health assessment and treatment.

Symptoms of SAD in may include:

• Feeling sad
• Reduced energy levels
• Sleep troubles (interrupted, oversleeping or insomnia)
• Appetite or weight changes
• Irritability
• Difficulty concentrating
• Withdrawal

Supporting those with Seasonal Affective Disorder

Staying aware of your own wellbeing and the wellbeing of those around you is important to ensure people can get any support they may need.

If you notice the symptoms of Seasonal Affective Disorder, or other types of depression, in yourself or those you work with, help them to access appropriate care. This may be reaching out to a doctor or mental health professional.

Treatment options may include light therapy, which involves the use of a light box to provide artificial sunlight. There are also medications and talk therapies to support those with SAD, or a combination of treatments might be necessary.

Help is available to improve mental health in aged care

Supporting the mental and physical health of educators is crucial for their own health and wellness as well as the quality of care delivered to children. There are many resources you can recommend and/or support individuals to access for help. We have compiled some useful wellbeing resources here for anyone who is looking to reach out for support for Seasonal Affective Disorder (SAD) or their mental health more broadly.

While these aren’t what many might typically think of as mental health struggles, they are valid and real challenges that are being faced. The word that has been noted globally as the most fitting to summarise that “blah” feeling is the term ‘languishing’.

When we think of mental health, it’s common to think of it in terms of feeling good or feeling bad. Many describe the impact on their mental health with terminology that we have become familiar with, such as “I’m feeling depressed”, or “I’m anxious”. However, the mental health spectrum is more complex than this. You can experience mental health struggles without being able to identify a connection with a known mental health condition.

The mental health ‘in-between’ of the pandemic

First coined by sociologist Corey Keyes, languishing can be considered to be the state between illness and wellness. You don’t feel entirely unwell, but you are not flourishing. Languishing might look like this:

• Difficulty concentrating or staying focused
• Lack of motivation
• Feeling like you are going through the motions
• Tired and sluggish
• A sense of numbness or emptiness
• Feeling as though there’s nothing to look forward to

Some might think this sounds a lot like symptoms of depression, and that’s true. There is a lot of overlap between depression and the experience of languishing, but there are differences too. Depression tends to be more intense feelings that are often accompanied by sadness, appetite changes, a sense of feeling worthless or even thoughts of self-harm.

Remember, if you feel like you are struggling with your mental health and need support, there are plenty of people who understand and can help you get through, as well a range of resources to utilise.

Reasons why people are feeling “drained”

Individuals across many groups have felt their mental health affected at varying degrees over the course of the pandemic. This has continued for many, and may even come and go. There are many reasons why the term languishing may feel relevant to your mental health at the moment:

• Putting life on hold: The plans many had made for holidays, work projects, creative pursuits – you name it, much of it was put on hold or even cancelled.
• Living with uncertainty: For a while now and to varying degrees depending on where you live or work, we have been forced to go through life without really knowing what will be around the corner.
• Changes to life circumstances: Job losses or changes in shifts, relationship changes or moving house.
• Isolation from the world: Many have felt lonely or isolated without their usual routines or social endeavours.

Many Practical Outcomes learners and team members have felt the pandemic impact, which has led to feelings of languishing.

• Learners unable to attend practical placement: Some learners may have been unable to attend the essential placement component of their course as scheduled due to safety restrictions in centres.
• Learners studying from home: Studying from home might be more difficult with more people in your household during the day, more interruptions, or limited access to favourite study spots like the local library. The adjustment can be tricky as you learn the best ways to stay motivated.
• Children not going to school: Learners, trainers and staff at Practical Outcomes have juggled family commitments including home-schooling while working from home or studying from home.

Coping strategies for languishing mental health

While feeling in limbo or unmotivated is not ideal, there are things you can do to cope and enhance your wellbeing and mental health. Here are a few things you can try as you begin to make your way from languishing to flourishing.

Change it up: Routine is great, but sometimes change is necessary to grow. This could be changing around your home office or study space, switching up your exercise routine or even buying a new outfit.

Give yourself a break: No doubt we’ve all spent a lot of time pushing through the pandemic and all its associated challenges. It’s important to allow yourself a break if you need it too. This could be as simple as making sure you log off at the end of the working day. Or taking some time off work/study entirely. You might even consider planning a little getaway.

Find happiness in what you enjoy: Instead of trying to do things to make yourself feel happy, take note of the moments when you do feel joy slipping in. Then, do more of that! In the beginning, it might be as simple as a television series that you feel excited to watch or cooking a favourite meal. Build on it from there, looking into the things that you previously found joy in and continuing on with things that fulfil you.

Talk about it: Whether it’s to family, friends or a professional, talking about your feelings and where your life is at can be a highly effective way to move forward.

Moving from languishing to flourishing

The journey from languishing to flourishing probably won’t happen overnight, but you will get there. To help yourself along the way there are a few things you can try.

If you are in need of mental health support, make sure you reach out. Contact your doctor to organise a mental health plan, or get in touch with these resources:

Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
Website: www.lifeline.org.au Telephone: 13 11 14

Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
Website: www.beyondblue.org.au Telephone: 1300 224 636

Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
Website: www.headspace.org.au Telephone: 1800 650 890

Mindspot – Provides free effective internet delivered psychological assessment and treatment for stress, anxiety, worry, depression, low mood, OCD and trauma (PTSD).
Website: www.mindspot.org.au Telephone: 1800 614 434

Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
Website: www.kidshelpline.com.au Telephone: 1800 55 1800

While we all continue to work through the upshot of the pandemic and its impact on many areas of life, our team are here to support our learners. Sometimes a conversation, whether it’s via phone, email, video call or in person, can make a huge difference.

If you need a break or some help with your studies, don’t hesitate to contact us and get that support.

Raising awareness of the mental health issues that affect people all over Australia is the aim of World Mental Health Day and Mental Health Month. This focus on mental wellbeing is now vitally important in light of the events across the globe over the last few years.

Let’s take the opportunity this month to check on our own mental wellbeing as well as that of those around us. We can work together to create meaningful conversations, break stigma and improve access to tools, strategies and resources so that we are all empowered to overcome setbacks to see a brighter tomorrow. Mental health awareness and a focus on wellbeing are vital for a caring and compassionate society.

Mental health struggles can affect anyone

Mental health issues can affect any person, regardless of their circumstances. No matter your age, gender, career, relationship or socioeconomic status, no one is immune to mental health struggles. BeyondBlue highlights that there are various points in our lives that make us more vulnerable to mental health challenges, such as when we are experiencing big changes in life. With one in four young people experiencing a mental health condition, and depression among the most disabling conditions later in life, it’s important to note that mental wellbeing can be affected at any age.

According to Health Direct, symptoms of mental health issues can range from behavioural to emotional to physical, including:

• Feeling anxious
• Feeling sad
• Feeling worthless
• Sleep problems
• Weight or appetite changes
• Changes in behaviour
• Substance abuse

As well as being aware of how mental health troubles can present in ourselves and others, it’s essential to know what to do next. There are also many strategies to manage mental health and enhance your wellbeing.

Learning self-care strategies for mental wellbeing

Speaking with a health professional is a great thing to do if you feel that your mental health is not in a good place. On top of seeking professional support, self-care can be good place to start looking after yourself better and improving your mental wellbeing. Self-care is so much more than just a relaxing bubble bath, and the benefits are far-reaching and include reduced stress levels, increased levels of resilience and improved overall health.

Do the things you enjoy

Try to do one thing as a minimum each day just for pleasure. It might be reading a book with a hot chocolate in hand, listening to music or watching your favourite show. You deserve it.

Exercise regularly

Research indicates that exercise is a highly effective way of managing mental health and its symptoms. Exercise releases endorphins which help to make us feel happy, so fit in any exercise you can manage each day, even if it’s just a short walk to get started.

Meditation and mindfulness

Life can be overwhelming, but meditation and mindfulness techniques can help create some space and give you an escape. Mindfulness is valuable for children’s wellbeing, as well as adults.

Tune out from the news

The news has been a rollercoaster this year, to say the least. It’s okay to switch it off and forget about the state of the world for a while. In fact, it’s recommended, particularly if the news is making you sad or anxious.

Support and resources for mental health

There are many apps, online tools, phone lines, web and text chat services and more to support you when you need it most. You should also feel comfortable and confident about speaking to your doctor — they can help you with a mental health plan that will give you greater access to professional support to manage your wellbeing.

Keep these resources in mind for yourself, or to share with others:

• Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
  Website: www.lifeline.org.au Telephone: 13 11 14

• Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
  Website: www.beyondblue.org.au Telephone: 1300 224 636

• Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
  Website: www.headspace.org.au Telephone: 1800 650 890

• 1800 Respect – Provides 24 hour support to people impacted by sexual assault, domestic or family violence and abuse.
  Website: www.1800respect.org.au Telephone: 1800 737 732

• Mindspot – Provides free effective internet delivered psychological assessment and treatment for stress, anxiety, worry, depression, low mood, OCD and trauma (PTSD).
  Website: www.mindspot.org.au Telephone: 1800 614 434

• Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
  Website: www.kidshelpline.com.au Telephone: 1800 55 1800

• National Debt Helpline – Helps people tackle their debt problems.
  Website: www.ndh.org.au Telephone: 1800 007 007

• National Coronavirus Helpline – Provides information and advice about COVID-19.
  Telephone: 1800 020 080

Care and compassion for better mental wellbeing

Care and compassion are at the heart of everything we do at Practical Outcomes. To be in the best position to provide support and care to those around us, we need to prioritise our own mental wellbeing too.

Download our self-care checklist below to help keep on top of your mental wellbeing and ensure you are doing everything possible to look after yourself. If others around you might need a reminder to take care of their mental wellbeing, go ahead and share it with them too.

Reaching out to others is one of the most valuable things we can do, and we encourage everyone to use World Mental Health Day and Mental Health Month to make reaching out a habit.

Download our self-care checklist

Practical Outcomes is dedicated to supporting our learners and early childhood education clients. For more information, contact us today.

As centres navigate through these restrictions, it is also important to incorporate a focus on supporting staff and their mental health and wellbeing during this time.

Effective ways in supporting staff

Support can be delivered to early childhood employees in many ways through these difficult circumstances. Working together to support each other can help to reduce the negative impact experienced by all. These key strategies can go a long way to ensuring your employees (as well as yourself) feel supported:

Prioritise honesty and transparency

Being honest about the circumstances your centre is facing is important. Most people are well aware of the challenges currently being experienced across the state, so there is no need to sidestep concerns — transparency is encouraged. Let your employees know what is happening and what changes will need to take place, and why. Show them that you are working to create a plan that is fair and viable. Your honesty and transparency will be appreciated and help your employees to feel respected and valued, which will in turn contribute positively to their sense of self-worth, mental health and wellbeing.

Promote self-care and health practices

Owners, managers, directors and educators should all be encouraged to take good care of themselves. Self-care practices can be incredibly helpful in promoting good health, both mentally and physically. Eating well, getting enough sleep, going outside daily for a walk and making time for things that you enjoy are practical ways to enhance wellbeing.

Focus on connectedness

Staying connected is a great way of staying supported. Many employees are likely facing similar challenges, but sharing your problems and speaking with others who can relate can really help.

Create a dedicated time when you and your team can get together online and catch up. Regular communication will give everyone something to look forward to and plan for. You might like to arrange one-on-one time to chat with your employees to address any individual concerns.

Government support

Ensure everyone at your service has the latest information about the restrictions and Government support for the sector so that you can do the right thing by your staff and families. The Department provides all the most up-to-date guidelines pertaining to the ECEC sector and the coronavirus pandemic in one spot. There is also Government advice for centres, including funding, operations and health information available to you.

For Melbourne centres who require support, the Department website outlines measures introduced to manage the impact of the pandemic and its current related restrictions:

• Services can access the higher Transition Payment of 30 per cent of pre-COVID revenue for services in Stage 4 affected metropolitan Melbourne. It is advised that this should be used to keep early childhood staff employed, in lieu of JobKeeper payments.
• There is also an additional top-up payment available for eligible services in Stage 4 affected metropolitan Melbourne receiving lower CCS payments and experiencing greatly reduced attendances.

Share support resources with employees

There are many resources available for anyone finding themselves struggling or needing support. They can be someone to talk to, practical tips to try or professional guidance. We have compiled a number of these resources which you can utilise for yourself and also share them with your employees.

Mental health and wellbeing support

Employers supporting their staff is important as we work through this period of change, however professional support may sometimes be necessary. Encourage your staff to reach out to professional services and help them to find out where they can go for help, including their GP, counsellor, psychologist or psychiatrist.

These resources below offer extensive support, catering to each individual’s preferred means for receiving support. From reading, watching or listening to resources, to chatting online, texting or speaking on the phone, there are mental health resources that are free to access and can make a world of difference.

Resources to listen to

• Guided meditations from the Black Dog Institute
• Not Alone podcast by BeyondBlue
• Expert Insights expert knowledge via the Black Dog Institute

Phone support

• Lifeline – 13 11 14
• Headspace: Phone support for 12-25 year olds – 1800 650 890
• BeyondBlue – 1300 22 4636
• Kids Helpline – 1800 55 1800
• MensLine Australia – 1300 659 46

Text and chat support

• Coronavirus Mental Wellbeing Support Service – Web Chat by BeyondBlue
• Lifeline Crisis Chat online chat
• Lifeline Crisis Text
• Headspace Group Chat for 12-25 year olds

Apps

Stop, Breathe & Think
Stop, Breathe & Think is a personalised meditation and mindfulness app that helps you develop skills to manage life’s ups and downs. It invites you to check in with your emotions, and recommends short guided meditations customised to how you feel. Foundational meditations are free, and there are additional activities and features for a paid subscription.

ReachOut Breathe
ReachOut Breathe is a free app that helps you reduce the physical symptoms of stress and anxiety by slowing down your heart rate with your iPhone or Apple Watch.

ReachOut WorryTime
ReachOut WorryTime is a free app that gives you a place to store your worries until later, so you don’t get caught up in them and can get on with your day. WorryTime will alert you when it’s time to think about them. Instead of listening to negative thoughts or pushing them away, research shows that postponing worries and only giving them attention at a set time helps you manage worry.

The Check-In
The Check-In is a free app developed by Beyond Blue for anyone who wants to check in with a friend whom you are worried or concerned about. It guides you through four steps on how you could plan a conversation, and give you advice on next steps.

Remember, this is a temporary situation and help is always within reach.

Practical Outcomes aims to support the early childhood sector however we can during these difficult times, so please contact us to chat about your needs.

It is important to manage your mental health at any stage of your life, and take care of your overall wellbeing. However, with restrictions challenging many of us, mental health and wellness has been highlighted.

Managing mental wellbeing

Managing your own wellness and putting strategies into place can help to enhance your wellbeing and manage your mental health is essential.

Ease in

Be patient with yourself (and others), understanding that it will probably take some time to find a new rhythm when restrictions ease or change over time. It’s okay to take it slow and be patient with yourself as you get used to the changes. Don’t feel like you have to rush out and visit family and friends immediately simply because you can — you can adjust to life in your own time.

Prioritise self-care

Taking care of ourselves is essential when it comes to managing mental health. Focus on practicing self-care, including regular exercise, adequate quality sleep and eating healthy foods. Aiming to incorporate these three things into your day can go a long way to support your wellbeing. Create a daily schedule so that caring for your mental wellbeing becomes part of your routine.

Eating a poor diet supplemented with alcohol is probably not the best recipe. We all need a diet which is rich in vitamins and minerals  which will help you to build up your depleted immune system. Evidence suggests that gut health is linked to mental health – so eating good foods will help. Remember to get a little sunshine each day for some vitamin D.

Practice meditation

Feeling cynical and angry is normal when you’re a bit down or depressed but it doesn’t have to be like this. The practice of mindfulness  – simply being aware of the present – and meditation – quieting your mind – has been proven to help with anxiety, stress and depression and are worth looking into.

Also, where you can, try to think positively and envisage a better future for yourself. Surround yourself with supportive and positive people who can help you maintain a positive outlook on life. It’s likely that you will need regularly reminding that this state isn’t permanent and that you will beat it.

Find time for nature

Seeking out green space, such as being outside in nature, has proven benefits for mental health. This goes for children too. From lessened depression symptoms to reduced anxiety and lower stress levels, natural environments can have a powerful impact. There is even evidence to support the wellbeing benefits of having plants within your indoor spaces!

Do things you enjoy

Carve out time to pursue the things that make you happy. Perhaps it’s playing a musical instrument, doing yoga, reading, photography, playing videogames or simply just enjoying a simple cup of tea — whatever makes you feel good. Allowing space for yourself can lift your mood and give you a much-deserved break.

Seek out support

Talking therapies, such as counselling or cognitive-behavioural coaching have considerable research proving they have a very positive effect. Help is available if you need it. If your mental health is suffering, chat to your doctor about a mental health plan. There are also a number of organisations who can help to support you in managing your mental health and wellbeing during this difficult time:

• • Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
    Website: www.lifeline.org.au Telephone: 13 11 14

• • Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
    Website: www.beyondblue.org.au Telephone: 1300 224 636

• • Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
    Website: www.headspace.org.au Telephone: 1800 650 890

• • 1800 Respect – Provides 24 hour support to people impacted by sexual assault, domestic or family violence and abuse.
    Website: www.1800respect.org.au Telephone: 1800 737 732

• • Mindspot – Provides free effective internet delivered psychological assessment and treatment for stress, anxiety, worry, depression, low mood, OCD and trauma (PTSD).
    Website: www.mindspot.org.au Telephone: 1800 614 434

• • Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
    Website: www.kidshelpline.com.au Telephone: 1800 55 1800

• • National Debt Helpline – Helps people tackle their debt problems.
    Website: www.ndh.org.au Telephone: 1800 007 007

• • National Coronavirus Helpline – Provides information and advice about COVID-19.
    Telephone: 1800 020 080

For information about additional organisations, resources, and online mental wellbeing apps, please visit our mental health resources page for contact details.

Practical Outcomes is dedicated to supporting our learners and early childhood education clients. For more information, contact us today.

With COVID-19 impacting us all in many varying ways, and many continuing to adjust in an uncertain landscape, it’s ever important to stay connected and have a good network of support and resources to tap into.

Thankfully, whether you have a strong direct network around you or not, there are some fantastic organisations and resources available to support your mental health and wellbeing. To help, we have compiled a list of some of these organisations as well as some useful apps and downloads to help you through this time.

Resources to support your health and wellbeing

Head to Health (H2H) is an initiative developed by the Australian Department of Health that aims to help people find good mental health and wellbeing resources, information and links to online and phone mental health services. These are hand-picked from Australia’s leading health providers, together in one place. It supports people seeking help – either for themselves or someone they care about.​​

Beyond Blue is an organisation that provides information, and support for depression, anxiety and suicide prevention. Their website contains information, resources, and services for depression.

The Black Dog Institute has up to date information and resources on mental illness, online self-testing, current treatments and wellbeing. The institute aims to reduce the incidence of mental illness and the stigma around it, actively reduce suicide rates, and empower everyone to live the most mentally healthy lives possible.

Headspace is the national youth mental health foundation dedicated to improving the wellbeing of young Australians (12 – 25 years). Their website provides information and resources on mental health, physical health, work and study support, and alcohol and other drug services. Support for young people and their family and friends can be accessed through this website including finding a local headspace centre, online/phone counselling service eheadspace, and the Digital Work and Study Service.

ReachOut is Australia’s leading online mental health and wellbeing organisation for young people and their parents. Their website offers practical support, tools and tips to help young people get through anything from everyday issues, tough times, mental health issues, relationships, identity, wellbeing or helping others.

Sane Australia is a national charity helping all Australians affected by mental illness. Their website provides straightforward and concise information about mental health and illness including treatments, support, how you can help yourself or someone you care about.

Phoenix Australia – Centre for Posttraumatic Mental Health provides free downloadable fact sheets about trauma responses and evidence-based treatments for people affected by trauma, their families and friends.

White Ribbon is a domestic violence primary prevention campaign – specifically, we work to change the attitudes and behaviours that lead to violence against women. If you or someone you know is experiencing violence and need help or support, please contact one of the support hotline numbers.

Mood Gym is a free online program designed to help people learn and practise skills to prevent and manage symptoms of depression and anxiety. It is like an interactive, online self-help book which teaches skills based on cognitive behaviour therapy.

Useful apps and downloads

Stop, Breathe & Think

Stop, Breathe & Think is a personalised meditation and mindfulness app that helps you develop skills to manage life’s ups and downs. It invites you to check in with your emotions, and recommends short guided meditations customised to how you feel. Foundational meditations are free, and there are additional activities and features for a paid subscription.

ReachOut Breathe

ReachOut Breathe is a free app that helps you reduce the physical symptoms of stress and anxiety by slowing down your heart rate with your iPhone or Apple Watch.

ReachOut WorryTime

ReachOut WorryTime is a free app that gives you a place to store your worries until later, so you don’t get caught up in them and can get on with your day. WorryTime will alert you when it’s time to think about them. Instead of listening to negative thoughts or pushing them away, research shows that postponing worries and only giving them attention at a set time helps you manage worry.

The Check-In

The Check-In is a free app developed by Beyond Blue for anyone who wants to check in with a friend whom you are worried or concerned about. It guides you through four steps on how you could plan a conversation, and give you advice on next steps.

Essential isolation self-care checklist

Taking care of ourselves physically and mentally is vital to reach our full potential. Self-care is a key factor when it comes to being the best versions of ourselves and enables us to better care for those around us too. Use this self-care checklist for ideas on how to support your mental health and wellbeing.

And remember, we’re all in this together.

Contact us for more information on the support and resources available to you.