1300 364 277
Quick Exit
This button appears across the site. Press this button to exit the site immediately to nondescript link
Click to close or press

Author: admin

How to Make Separation Easier

Posted on by admin

There are many reasons why people separate, and not all separations lead to divorce.

But whether you’re taking time apart to work on things or you’re heading in the direction of divorce, there are some ways you can make your separation easier.

The right approach to separation (and avoiding some big no-nos) can help you repair your marriage or make an impending divorce easier.

Whatever your situation, we hope these separation tips help you separate amicably while you figure it all out.

 

Establish healthy boundaries

Once you’ve decided to separate, you need to determine how much contact you’re comfortable with and establish these boundaries early on.

Are you separating to have some time to yourself to think things through? Will staying in touch every day make it harder for you to clear your head? Do you need a trusted loved one or mediator to be the ‘middle man’?

Once you’ve agreed on the terms of your separation, you may like to seek legal advice and create a marriage separation agreement with a lawyer – particularly if kids and/or finances are involved.

 

Put the kids first

Separation can make a big impact on children’s lives, causing stress, confusion and sadness. It’s important to keep your kids’ wellbeing your top priority during this big change.

Relationship Counsellor Shirley Hussie explains, “It’s not always parents separating that causes the psychological distress for children, but the way in which parents separate.”

Some things to remember when separating with kids include:

  • Reassure them it’s not their fault and you both love them
  • Try to maintain as much consistency in their routine as possible
  • Protect them from any conflict between you and their other parent.

You can learn more about how to make separation easier on your children with our article Tips for Separating with Kids.

 

Keep the peace

Separation can stir up negative emotions like anger and resentment. But acting on these feelings with raised voices or abusive language can quickly turn your situation sour.

Communicate with your estranged partner as you would with a business partner by keeping things respectful and neutral.

If you find it hard to talk to your partner without getting upset, or your partner makes you feel uncomfortable or unsafe, it might be a good idea to engage with a mediator to help you come to an agreement.

You can learn more about mediation in our article What is Mediation?

 

Embrace the change

This can be an upsetting and confusing time, but it can also be an opportunity. Separating can give you the space to check in with yourself and what you want in life. You might have more time to catch up with friends and family, pick up an old hobby, learn something new, and consider your future.

Try to make the best of the situation and embrace the opportunity to focus on yourself and your own self-growth. It can help to speak to a counsellor during this time, as this can allow you to explore any concerns you might have and support you to find solutions.

 

Seek professional support

RAQ offers a wide range of separation services for people going through separation or preparing to separate. From dispute resolution and mediation to counselling for individuals and couples, professional support can be a great option if you’re feeling stuck or having a hard time agreeing on things.

You can call 1300 364 277 to book an appointment or learn more about what services might be right for you.

If you believe you or your children are in immediate danger, please call 000.

10 Questions to Ask Before Having a Baby

Posted on by admin

Having a baby is one of the biggest decisions you’ll ever make. Kids can change everything, from your sleep schedule to your social calendar.

It can be the most rewarding and fulfilling thing you do – but it can also be the most challenging. That’s why it’s important to give it some thought and planning before taking the plunge into parenthood.

To help you get started, we’ve listed 10 important things you may want to discuss before having a baby.

 

1. Why do you want to have kids?

Chances are you’ve discussed when you want to have kids and maybe even how many you’d like to have, but it’s important to consider the why, too.

This simple question can start a deep and meaningful conversation that’ll likely have you learning a lot more about each other. It can also help you determine whether right now is the right time or not.

 

2. What if we can’t get pregnant right away?

How long are you willing to try for a baby before considering other options? Are you both open to fertility treatments or adoption? How many rounds of IVF would you be willing to try, if any?

It’s important to have these difficult conversations and ensure you’re on the same page.

 

3. What are your biggest fears about having a baby?

It’s normal to have some worries and fears around raising a human. Worrying about your child and whether you’re doing a good job comes with the territory of being a parent.

Talking about your fears before baby comes along can help you address them proactively – or at least share the load with someone you trust.

 

4. How are we going to share parenting duties?

From nappy changes to late-night feeds, babies come with a long list of daily to-dos for their parents. Failing to discuss how you’ll divide parenting duties fairly may lead to some resentment down the track.

It’s always best to talk it out before you’re arguing over whose turn it is to get up with bub in the middle of the night.

 

5. How do we want to discipline?

It’s a parent’s job to teach their child right from wrong. No matter how well behaved your child is, you’ll likely have to discipline them in some way one day.

It’s important to present a united front with your partner to ensure boundaries are clear and consistent, so you’ll need to agree on appropriate consequences/punishments for misbehaving.

 

6. How involved do we want our families to be?

How do you feel about your in-laws popping around unannounced every day? Are you happy for relatives to spend hours passing your baby around the living room every weekend? It’s normal for families to get excited over a new baby, but an endless loop of visitors can be draining.

Discuss how involved you’d like your families and friends to be, and set boundaries early on. For example, you might tell your loved ones to text or call to ask if it suits instead of just dropping in whenever they see fit.

 

7. How will we keep our relationship strong?

It’s no secret that having a baby can cause some new issues in a relationship. Accepting that the road might be rocky for a while is one thing, but making a commitment to nurture your relationship during the tough times is another.

This could be in the form of a monthly date night, an annual romantic weekend getaway, or an hour dedicated to child-free chat after baby’s bedtime.

We’ve listed some of the common relationship problems that come with having a baby and how to overcome them in this blog post.

 

8. What will we do for childcare?

One of the more practical things to consider before having a baby is who will look after it – not just now, but in the years before school starts.

What kind of maternity/paternity leave entitlements do you have? Will one person leave the workforce and stay at home? Will you put your child in day care or hire a nanny? These nitty-gritty details need to be nutted out in advance to ensure you’re not scrambling for solutions.

 

9. What beliefs and values do we want to pass on?

Beyond teaching your child how to be kind and respectful, there might be other beliefs and values you’d like to impart. Do you want to raise them within a particular religion? Are you passionate about teaching them about gender equality? Is it important to you that they’re exposed to people from all walks of life?

Kids are like sponges, and what they see and hear in the home can have a huge impact on their beliefs and values. Consider the things you want to intentionally include in their upbringing.

 

10. Who will care for our child if anything happens to us?

It may not be a pleasant topic, but it’s something every parent/caregiver needs to consider. And more than that – you should make it official with a written will. The peace of mind of securing your child’s future will be worth the temporary discomfort.

 

Many individuals and couples find counselling helpful when they’re thinking about making a big life decision like having a baby. Our qualified counsellors can help you explore your feelings and concerns in a safe and supportive environment.

You can call 1300 364 277 to book a counselling session in person, over the phone, or via Zoom video call.

What to do When Your Parents Don’t Share Your Beliefs

Posted on by admin

They say our differences bring us closer together, but this isn’t always the case when it comes to politics, religion, and other topics that can be sensitive.

It’s normal for us to disagree on things from time to time. We all hold our own values and beliefs, even if we share DNA. But it can range from a little uncomfortable to infuriating when we’re constantly clashing with our parents.

We hope these tips help you keep your cool and get along with your parents, even if you butt heads over the big stuff. Unless they have some truly toxic beliefs, your aim should be to get your point across while maintaining your relationship.

 

Stay calm

While it may be tempting to raise your voice or roll your eyes, this can quickly turn an uncomfortable conversation into a heated argument. Even if your parent is getting snarky, don’t match their attitude in response.

Avoid insulting or belittling them, and whatever you do, don’t tell them they’re wrong. This can feel judgemental and trigger defensiveness. If you think your parents are wrong, say “I disagree” instead, and explain why.

If you’re feeling really hurt or angry, take a deep breath and let them know you need to take a break and walk away.

 

Listen

Everyone is entitled to their opinion – no matter how different it might be from your own. Respect that your parents have their own beliefs based on their experiences, and listen to their point of view. Don’t interrupt. Don’t argue. Allow them to finish before you respond.

Of course, this doesn’t apply if you’re being spoken to in a way that makes you feel uncomfortable. If your parents are yelling or using abusive language, tell them you’re going to walk away until you can have a calm and respectful conversation.

 

Don’t try to change their mind

If you find an opportunity to educate your parents – great! But remember there’s a difference between sharing information that supports your opinion, and forcing your beliefs onto other people.

Constantly trying to convince your parents to take your side can be exhausting. Remind yourself that it’s not your job to change their mind.

 

Know what topics to avoid

You don’t have to engage in conversations that make you feel upset or offended. If certain topics are causing too much tension or conflict in your relationship, it might be time to set some boundaries. Find an appropriate time to suggest you agree to disagree and keep that topic on lockdown for now.

If your parent continues to broach the subject to get a rise out of you, calmly tell them you’re not engaging, and walk away if you need to.

 

Separate your relationship from your disagreements

When someone disagrees with us on something we feel strongly about, it can be easy to let that difference of opinion impact our opinion of that person. But if you want to maintain your relationship, it’s important to try to separate your parent from their beliefs.

If they support you and treat you with respect outside of that disagreement, it might help to look at the bigger picture and keep this and all their other positive qualities in mind for next time.

 

If you need some extra support navigating tricky relationships, talking to a counsellor can help. Call 1300 364 277 to make an appointment with one of our counsellors in person, over the phone, or via Zoom video chat.

Online Survey Participants Needed for Healthcare App for Gamblers

Posted on by admin

We’re looking for people who gamble at least twice per week to participate in an online survey.

As part of a Flinders University PhD student research project, they’re developing a healthcare app for gamblers and want to hear from you. This survey will ask a series of multiple-choice questions about your feelings toward apps, then ask for your opinions on their app.

The survey will take 15 minutes, and participants will receive a $20 voucher for their time. Please click here or use the URL address below to begin the survey.

https://qualtrics.flinders.edu.au/jfe/form/SV_9oc8FBpZpqrIoMS

If you have any questions, please contact the lead researcher at luke.brownlow@flinders.edu.au. You will remain fully anonymous throughout the survey.

What is Gaslighting?

Posted on by admin

The term ‘gaslighting’ has become popular in recent years, but this behaviour has been common among abusers for centuries.

Gaslighting is a form of abuse used to manipulate and control the victim. It can be so subtle the victim might not even realise it’s happening. But as sneaky as it can be, gaslighting can be just as damaging as physical abuse.

Learn more about this toxic tactic and how to spot it in your relationships.

 

What does ‘gaslighting’ mean?

The term ‘gaslighting’ comes from the 1938 play Gas Light, and the 1944 film adaptation of the play, Gaslight. In this story, a husband tricks his wife into thinking she’s losing her mind so he can commit her to a mental institution and steal her inheritance.

He does this by making her think she’s hearing things that aren’t there, and dimming and brightening their gas-fuelled lights and telling her she’s hallucinating.

Today, we recognise gaslighting as a form of emotional or psychological abuse that involves manipulation, lies, denial and blame to make someone question their perception of reality or their memory. It’s almost like a type of brainwashing that makes the victim feel confused and start to second-guess their own judgement.

 

Examples of Gaslighting

Gaslighting can be hard to pick up on, especially if you’ve been experiencing it for a long time. In an intimate relationship, the gaslighter generally uses these tactics to control their partner and/or to get away with certain behaviours.

Here are some common examples of gaslighting:

  • Your partner tells you they’ll be home by 6pm. When they get home at 10pm, you ask why they’re late as you were expecting them at 6pm. They deny having ever told you they’d be home at 6pm, saying you made it up or questioning your memory: “You never remember things correctly!”
  • Your partner makes a nasty comment about your weight. When you get upset, they say you’re being too sensitive or overreacting, or you can’t take a joke. They might even counter by saying something like: “You know I love your body.”
  • Your partner leaves the room to answer their phone. You overhear them flirting and making plans with someone. When you confront them about it, they lie and say it was just their mum, and you’re jealous and crazy.

These are just some examples of how a partner might use gaslighting to make someone doubt themselves and get what they want.

If you’re experiencing or using manipulative or controlling behaviours in your relationship, it might help to speak to a professional counsellor. RAQ’s tertiary qualified counsellors can help you explore your concerns and consider your options in a supportive and non-judgemental environment.

Call 1300 364 277 to book an appointment in person, over the phone or via Zoom videocall.

How to Be a Good Dad

Posted on by admin

Dads and stepdads play a big part in kids’ lives. But what does it mean to be a good dad today?

The role of a father has changed a lot over the years, with dads playing a more active role in parenting than ever before.

Whether you’re about to become a new father or you’re looking to improve your relationship with your children, we hope our advice for dads helps you be a supportive and nurturing father.

We recognise that there are many types of parents and father figures, as well as different styles of parenting. There’s no ‘one size fits all’ approach to raising children, but we hope these tips help if relevant to you.

 

Prioritise Quality Time

One of the best fathering tips is to simply spend time with your kids. It’s true what they say – they grow up before you know it! So make the most of their younger years by making as many memories as you can.

Make an effort to talk to them and get to know them. Ask them questions about their interests and ideas. Being a hands-on dad means more than just showing up – you need to be present and engaged.

 

Discipline with Love

As tempting as it is to just be the ‘fun dad’ and act like their friend, this approach can lead to issues down the road. That’s not to say you can’t play with your kids, have fun and joke around, but you also need to provide positive guidance and fair discipline to help establish boundaries and responsibility.

When it comes to discipline, remember to set clear and consistent rules and explain them to your kids in an age-appropriate manner.

 

Be a Good Role Model

Parents are children’s main teachers in life. Not only do you have to teach them basic skills, but it’s your job to show them right from wrong and encourage them to make good choices. You can do this by modelling positive behaviour yourself.

Remember that whatever you say and do is on display for your children to see, and what they grow up seeing becomes their idea of ‘normal’.

 

Eat Together as a Family

Research shows fewer families are sitting down to eat dinner together these days, despite 78% of Australians agreeing dinnertime is the greatest family connector.

Eating dinner together at the table is a great way to make sure you’re getting a chunk of quality time every day. Turn off the TV, put your phone on silent, and give them your full attention.

 

Respect the Other Parent

Whether you’re still together or not, it’s important to show respect for your child’s other parent/caretaker. Communicate with them in a respectful manner, and avoid speaking negatively about them in front of your kids.

Kids learn a lot from their parents’ relationship, and this can influence how they treat people and how they’re willing to be treated in their own relationships when they’re older. Try to set a good example of what a healthy and respectful relationship looks like.

Co-parenting with an ex? Check out our tips to make joint custody work.

 

RAQ offers a range of Men and Family Relationship services to help men build and maintain strong relationships with their children, partner, family and friends.

These services include counselling, family dispute resolution, assistance on relationship and parenting matters, and education courses on relationship issues and personal growth. You can learn more or make an appointment by calling 1300 364 277.

COVID-19 Update: Keeping You Safe and Supported

Posted on by admin

The safety and wellbeing of our clients and staff is our utmost priority, and our management team continues to closely monitor all information and public health advice regarding the Novel Coronavirus. We have established processes in place that allow us to respond rapidly to emerging information and advice, with your safety in mind.

In venues that continue to deliver face-to-face services, we are complying with both the Federal and State public health principles and guidelines to establish and maintain measures to prevent the spread of COVID-19.

This includes regular cleaning of our venues, following social distancing measures, obtaining the appropriate hygiene and personal protective equipment, and providing relevant training to staff.

At this stressful time, many people across Australia’s migrant communities are facing challenges because of COVID-19. Different regions of Australia and different communities within regions will have different challenges.

We welcome and value the contributions to our society made by our multicultural community. As a trusted leading provider of family and relationships services for over 70 years, Relationships Australia is proud to stand beside all community members, in all of their diversity, to support them to maintain positive and safe relationships.

Relationships Australia celebrates the strength of our diverse communities, and acknowledges and respects the cultural, spiritual and economic sovereignty of Aboriginal and Torres Strait Islander people as the traditional custodians of the land on which we all live.

We’re doing all we can to make sure we’re still here when you need us. You can access our services over the phone, via Zoom videoconferencing, or in person at several of our venues. Our helpful team can provide more information and discuss which of our services can best support you on 1300 364 277.

For more information on Novel Coronavirus, call the National Coronavirus Health Information Line 24 hours a day, seven days a week, on 1800 020 080.

Signs of Postnatal Depression

Posted on by admin

Having a baby is stressful. From the surge in hormones to the sleep deprivation, it’s no wonder new mothers feel like they’re on an emotional rollercoaster.

But while it’s normal for mums to feel stressed and even teary and sensitive for a couple of weeks after baby has arrived, if these ‘baby blues’ symptoms continue or worsen, it may be a sign of postpartum depression – a much different phenomenon than postpartum blues.

Postpartum or postnatal depression (PND) is a serious mental health condition that impacts 1 in 7 women who give birth in Australia every year. It’s not limited to just mums, either. Fathers can also be at risk of PND, with up to 1 in 10 new dads experiencing depression during the pregnancy or after the birth.

It’s important to know the difference between baby blues and postnatal depression by familiarising yourself with common PND symptoms. Learning the signs of PND can be the first step to helping you or someone you know during this difficult time.

 

PND Symptoms

People can experience PND differently. It can take just a few days or several weeks for a new mother to develop PND, and it can range from a mild feeling of sadness to debilitating depression. New fathers are more prone to developing PND if their partner has it.

While the exact cause of PND is unknown, the physical, emotional and social changes that come with having a baby can definitely contribute.

Some of the common signs and symptoms of PND include:

  • Feeling exhausted and having very low energy
  • Having a very low mood a lot of the time
  • Irritability and tearfulness
  • Loss of confidence and self-esteem
  • Feeling overwhelmed and unable to cope
  • Feeling inadequate and a failure as a parent
  • Sense of hopelessness about the future
  • Feeling guilty, ashamed or worthless
  • Feeling anxious or panicky
  • Having trouble sleeping or sleeping for too long
  • Worrying excessively about their baby
  • Feeling scared of being alone or going out
  • Difficulty concentrating or remembering things
  • Changes in appetite, either not eating or overeating
  • Low sex drive
  • Loss of interest in normal activities
  • Withdrawing from close friends and family
  • Not looking after themselves
  • Finding it hard to get moving each day
  • Struggling with everyday tasks like cooking or shopping
  • Thoughts of harming self and/or baby.

 

How to Support Someone with PND

Seeing someone you care about struggle with PND can be painful. You might feel helpless and not know what to do, but there are a few ways to offer support and show you care.

Provide emotional support

It’s common for people to get excited about the baby and forget to ask how the mum/parents are doing. Don’t forget to check in regularly and be willing to listen. Simply lending an ear when they need to vent can make a huge difference.

Many new parents feel guilty opening up about the difficulties they’re facing, so if your loved one trusts you enough to share how they’re feeling, listen with empathy and understanding. Validate their feelings and let them know they’re doing a great job despite how hard it is.

Offer practical help

If there’s one thing new parents have in common, it’s that they could use a hand. Some new parents might feel uncomfortable or guilty asking for help. They might consider themselves ‘failures’ for not being able to handle everything on their own. But there’s a reason the proverb “It takes a village to raise a child” has stuck around for so long.

Help with practical tasks like cooking, cleaning and watching the baby to give them a chance to sleep, shower, or simply eat a meal with two hands. Ask if they need help with any errands outside the home, such as picking up medication or grocery shopping. Anything you can do to lighten their load will help.

 

Help for PND

There are several treatment options for people experiencing postnatal depression. If you’re worried you or someone you know has PND, a GP can talk to you about a treatment plan appropriate for your situation. This might include a mental health care plan and referral to see a mental health professional, or medication that’s safe to take during pregnancy and breastfeeding.

Our professional counsellors assist individuals, couples and families with a range of issues including anxiety, depression, relationship problems and parenting issues. You can learn more about our counselling services here, or call 1300 364 277 to make an appointment.

Discover the common relationship problems after having a baby and how to handle them in this blog post.

How to Stop Sweating the Small Stuff

Posted on by admin

Do you lose your cool over what other people might consider to be minor hassles? Do you let being stuck in traffic, spilling your coffee, or a rude cashier ruin your day?

Constantly getting upset over little things can take a toll on our mental and physical health. A recent study found that older men who obsess over little, everyday annoyances tend to live shorter lives than those who let things go.

You’ve probably heard the saying “don’t make a mountain out of a molehill”. But even if we know we shouldn’t sweat the small stuff, it can be a hard habit to kick.

Learn how to stop worrying about the little things with these three steps.

 

Put things into perspective

Most things that happen to us have the potential to be as small or as big as we choose to make them.

If your knee-jerk reaction is to blow up over trivial things without thinking, it might help to take a step back and consider a new perspective.

Ask yourself:

  • On a scale of 1 to 10, how bad is it really?
  • Will I still be upset in 5 minutes, 5 hours, 5 days, 5 weeks, 5 months or 5 years?
  • Is this something within my control that requires a solution, or does it require moving on?
  • Is it possible I’m blowing this out of proportion?

These questions can help you take back control and decide whether it’s worth your time and energy worrying.

You might also like to make a list of all the small things that regularly get under your skin. This could be anything from not finding a parking spot straight away to getting stuck behind people who walk slowly. Writing these down can help you explore why they bother you and how significant they really are in the grand scheme of life.

 

Acknowledge the good

We’re hard-wired to focus on the negatives, so we often miss all the good stuff going on around us. We’ll notice the one time things go wrong and take for granted all the times things went right.

Make a habit of looking for the good and celebrating little wins each day. Hit all the green lights on your way to work? Awesome! No line to get your morning coffee? Great! Having a good hair day? Good for you!

Consciously choosing to focus on things you’re grateful for can help stop negativity and rumination in its tracks. With all the good you’ve got going on, you might find it harder to care about small inconveniences.

You can learn more about the scientifically proven benefits of gratitude here.

 

Find coping strategies that work for you

Changing our behaviour patterns can take a lot of time and dedication. If you’re struggling to stop sweating the small stuff, it can be helpful to expand your stress-management toolkit with strategies that support your desired changes.

Some common strategies for coping with stress include:

  • Breathing exercises – Pausing to take a few deep breaths can help slow your heart rate and reduce stress. Belly breathing in particular is thought to reduce tension and help you relax. You might like to try this type of breathing in bed before you go to sleep.
  • Meditation – Meditating can help increase your self-awareness and reduce feelings of stress and anxiety. Guided meditations are a good place to start.
  • Journalling – Keeping a journal is a great way to explore your thoughts and feelings. It allows you to vent about your frustrations and release tension in a healthy way.
  • Physical exercise – This is another healthy way to release tension and get some of those overwhelming emotions out. Exercise is known to reduce anxiety and depression and improve your mood and self-esteem. We should all be aiming for at least 30 minutes a day.
  • Counselling – If you need help finding coping strategies or just want to talk, counselling could be a good option. Here, you can explore your emotions without judgement and find solutions in a supportive environment.

RAQ provides counselling for a range of issues including stress and anxiety. You can learn more about our counselling services here, or call 1300 364 277 to make an appointment.

If you found this helpful, you might like our blog post How to Stop Waiting to be Happy.

How to Manage Work Stress

Posted on by admin

We all get stressed at work sometimes. From long hours and looming deadlines to high-stakes pitches and difficult customers, most jobs involve some degree of stress.

Research shows around 20% of Aussies take time off work each year because they feel mentally unwell. While some work-related stress is common and reasonable, it can be a major risk factor for anxiety and depression if it’s excessive and ongoing.

We hope these strategies help you manage and reduce your workplace stress and achieve a healthier work-life balance.

 

Allocate time to worry

It’s unrealistic to tell yourself to simply stop stressing about work. Trying to avoid these thoughts altogether will likely have them popping up here, there and everywhere.

Some experts recommend scheduling ‘worry time’ into your day to address all of those niggling thoughts that distract you mid-conversation and keep you up at night.

Dedicate 15-20 minutes to worrying about work after you’ve clocked off for the day. During this time of reflection, write down all the worries you can think of and any potential solutions that come to you. You don’t have to solve them then and there – simply writing them down can be therapeutic and provide some clarity.

 

Use ‘do not disturb’ on your devices

Who has the self-control to see a notification pop up and not check it? Just seeing you have an email from your manager outside of work hours is enough to get you worrying what it could be about.

Don’t let work thoughts and hypotheticals creep in after hours. Protect your personal time by activating ‘do not disturb’ or ‘out of office’ on your work phone and emails, and get in the habit of leaving your work devices off or in a drawer until you’re on the clock.

 

Find a fulfilling hobby unrelated to your profession

There’s nothing wrong with being passionate about your job, but it’s not always healthy to tie your entire identity to what you do for a living. Having hobbies and goals unrelated to your job can bring a more well-rounded sense of purpose to your life and encourage a healthy work-life balance.

Sit down and think about the things that bring you joy. Ideally, these should be unrelated to your professional skills to help your brain separate work from leisure. For example, if you’re a mechanic, you should try to find enjoyable activities that don’t involve tinkering with tools and engines. This could be anything from exercising and going to the movies to baking and playing an instrument.

 

Try relaxation techniques before bedtime

Does your brain do cartwheels when you lie down at night? Can’t get your mind off your to-dos for the week? If job stress sneaks in when you slip under the sheets, you might like to try some relaxation techniques before you hit the hay.

Some common calming strategies include:

  • Avoid screens before bedtime. Blue light from electronic devices can throw your body clock out and make it tough for your mind to switch off. Skip the late-night Netflix and scrolling for at least two hours before you go to bed.
  • Have a hot bath or shower. Research shows bathing one to two hours before bed in water at 40-43°C can help you fall asleep 10 minutes faster. This helps us regulate our body temperature and produce the ‘sleepy’ hormone, melatonin.
  • Try guided meditations or sleep stories. If your mind goes straight to stressful thoughts when left to its own devices, a relaxing guided meditation or bedtime story could be a welcome distraction. This soothing background noise is designed specifically to help you fall asleep.

 

Take sick days when you need them

You’d likely be sent home from work if you were coughing and sneezing, so why should it be different when you’re having mental health issues? Sick days are there for when you’re feeling physically or mentally unwell.

The great news is mental health is becoming a less taboo topic in the workplace, especially following COVID-19. So if you’re not feeling mentally well enough to work, speak to your manager about taking some time to regroup. And don’t forget to speak up or ask for help if your workload or expectations are getting unmanageable.

If you’re having a tough time coping with work stress, talking to one of our counsellors might help. You can learn more about our counselling services here, or call 1300 364 277 to book an appointment in person, over the phone, or via video chat.

Discover surprising stats on how COVID-19 workplace changes have impacted our mental health in this article.