BMBS FRACGP BPharm(Hons)
FOCUSSED PSYCHOLOGICAL STRATEGIES
There are a number of online self-help websites and apps that you can explore at your own pace. If they bring up difficult feelings for you speak to someone you trust - a doctor, psychologist, counsellor, psychiatrist or mental-health nurse or social worker. There are also number of listed free Mental Health Phone Counselling available (access from "About" pull-down menu that can be helpful if you wish to access a different perspective. Emergency and suicide help is available (see Mental Health Phone Counselling) but Emergency 000 for ambulance is always an option.
MENTAL HEALTH SKILLS APPS
My favourite for introducing present-moment awareness of breathing and body: Breathing Meditation & Body-Scan are useful mindfulness exercises that can help you practice relaxation. Their approach is used in schools and work-places.
Exactly as it sounds, also can measure your heart-rate.
Developed by ReachOut.com from advice from Centre for Clinical Interventions.
Developed by the Department of Veteran affairs but freely available to anyone. Cognitive Behavioural Skills in an easily accessible App: Grounding, Progressive Muscle Relaxation, Challenging Thoughts, Reassessing Thoughts, Emotional Control, Healthy Sleep and more.
Particularly useful if your sleep-wake cycle has been interrupted. Set goals for exposure to daylight to gradually achieve the waking hours you want. Set goals for exercise to help physical and mental health. Developed by ReachOut.com
BeyondNow Suicide Safety Plan App
Step-by-step instructions that you can tailor to you. Option of emailing Safety Plan with friends and family so they also know what you are going through and can offer support.
1. Identifying warning signs
2. Reminders for reasons to live
3. Making your environment safe
4. Things you can do for yourself
5. Connecting with people & surroundings
6. Identifying people you can talk to
7. Professional Support phone numbers
In-expensive App coaching Dialectical Behavioural Therapy designed predominantly for people with symptoms of Borderline Personality but has some useful skills for effective communication like DEAR MAN and FAST when in a stressful situation which is a good reminder for everyone.
Rating-scores or diary helps people tune-in to their inner emotions to recognise what they are experiencing.
Schedule time to worry rather than worrying all day.
Write down your worries so you needn't worry about remembering them. Learn to distinguish worry from planning. Bell-reminder can be set to remind you that you have scheduled time for worrying.
A social medial forum a bit like facebook where you are allowed and encouraged to post about your problems. Send a virtual hug to others who may be experiencing difficulty, particularly if you have a medical condition physical or mental.
Affordable App with features for being present, opening up and doing what matters (Subscription is 9.99 USD) created by Dr Russ Harris ACT trainer & Anthony Berrick psychologist.
Developed by the Department of Veteran Affairs but freely available to anyone. Prompts user to regularly to observe their inner world by rating their distress-levels. RID tool includes Relaxation exercise, Identifying triggers and Deciding what to do next.
ONLINE MENTAL HEALTH THERAPY
Centre for Clinical Interventions
Work-books are used in hospitals around South Australia. Covers many topics including Disordered Eating, Anxiety, Procrastination, Perfectionism, Shyness, Health-Anxiety, Self-Esteem, Worrying
Supported by BeyondBlue, the Australian Government & Macquarie University.
Telephone & Online course developed by psychologists, psychiatrists and mental health professionals.
Reportedly reduces anxiety & depression by 50% and 95% satisfaction rate.
An exhaustive list of online websites, phone support for Doctors to recommend to their patients - specific recommendations for particular conditions like Obsessive Compulsive Disorder, and for adolescents and children. Find one that appeals to you.
Information for those affected by or know someone ho is affected by mental illness. Handout on Common Thinking Errors
MENTAL HEALTH INFORMATION
Information for those affected by or know someone ho is affected by mental illness.
Government website to help people find mental health resources suitable to their needs. Navigate the plethora of services available.
Child and Adolescent Mental Health (CAMHS)
Government website that has published a list of helpful internet resources or download here
Perinatal Anxiety and Depression Australia (PANDA)
For men, women and families.
Children of Parents with a Mental Illness (COPMI)
Information for children and families where a parent experiences mental illness
"The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers."
M. Scott Peck