Displaying items by tag: recovery

Quick Facts

Devastating natural disasters have had a profound traumatic effect on many Australians. Finding support can help as you work through trauma recovery.

• Disaster trauma is an understandable response to a devastating experience. You’ve lived through an extraordinary event, one that many people can’t begin to understand. The trauma doesn’t necessarily end once the events are over. You might still be living with their impact.
• Traumatic experiences are characterised by the distress they cause. They don’t even need to have happened to you – we can be traumatised by witnessing something happen to someone else¹. And if you’re living with an existing mental health issues, you might feel even more distressed, or experience worsening symptoms².
• Understanding how you’re feeling can help on your journey to recovery.

• What can trauma after a disaster feel like?

  Everyone responds differently. The effects of trauma might be obvious from the first day, or take months to reveal itself. All the ways you feel are valid.

  It’s normal for feelings to fluctuate as you work through disaster recovery. Even day to day, you may have highs and lows. Mood swings, the sensation of reliving the experience and fear of the future are all common feelings after a disaster³.

• Why does this feel so hard?

  It is hard, and it’s healthy to acknowledge that! Trauma after a natural disaster is complex. It’s not only influenced by living through the events, but by their ongoing impact upon various aspects of your personal life and community.

  You might have also been affected by:

  • Displacement
    Being evacuated or forced to live away after disaster can have a serious impact on mental health, especially if you’re still waiting to come home or won’t be able to return.
  • Loss
    Natural disasters can cause devastating loss of life. Knowing someone who died or was seriously injured can compound the traumatic feelings, even if you didn’t know them well.
  • Uncertainty
    Being unsure about the future can make it hard to feel safe and secure. When support is hard to find, it can reinforce traumatic feelings of being left behind or abandoned.
  • Insecurity
    Whole livelihoods can disappear and take time to return. Financial precarity and job loss can have a serious long-term impact on mental health.
  • Wide-spread trauma
    Unlike many traumatic events, natural disasters often affect whole communities of people. While you’re learning to cope with your own difficult feelings, you may also be responsible for or affected by the response of family members, friends, neighbours and colleagues.

• How do I identify my triggers?

  A ‘trigger’ is something that sparks a memory of the traumatic event that can lead to distressing sensations, emotions, thoughts, and further memories of the event. Triggers can be internal, like memories or physical sensations that remind you of the traumatic event, or they can be external, like returning to the place where it happened or approaching the anniversary date of the event .

  Triggers can be hard to avoid, especially if you’re still living in an area that has been affected by a crisis or natural disaster. This can mean that the distress associated with your triggers are also hard to avoid. Sensations, thoughts, emotions and memories linked to the traumatic event can feel intrusive and unpredictable.

  Identifying your unique triggers can help to prepare for the challenging experiences they bring up. Pick a time when you’re feeling calm and safe to create a list of your triggers. You might decide to this with the support of a trusted friend, family member or health professional, taking breaks if it becomes too upsetting. Consider, for example:

  • What thoughts might you have?
  • How do they feel in your body?
  • Where do you feel unsafe?
  • What emotions are you having?

  Once you have an understanding of your triggers, the next step is to develop strategies that will help you prepare to better cope with the issues these triggers might raise for you in the moment.

• How can I manage my trigger responses?

  Managing the distress caused by triggers takes practice, so it can help to create a clear plan before you need it. Start with an affirmation about how you will cope. For example, “I will try to sit with this feeling, knowing that even though it is uncomfortable, it will pass.”

  When you feel the distress rising:

  • recognise the emotion or physical sensation
  • allow yourself to feel the sensation, remembering your plan
  • use grounding techniques like describing your surroundings, observing the emotion or focusing on a different task
  • breathe calmly and deeply
  • when the sensation passes – and it will – seek support if required

  How can I prepare for anniversaries of traumatic events?

  Some dates will feel significant for years to come. As the anniversary of a natural disaster looms, it’s completely normal to feel apprehensive or worried. Even with a healthy approach to disaster recovery, this can be a really hard time. Being aware of how you might feel can help you to recognise when you might need additional mental health support.

  • Plan your day – try to keep up your routine to stay grounded, arrange to meet up or connect with loved ones, or take time to reflect with the support of others and your trigger plan
  • Remember to engage with good self-care techniques
  • Have support on standby – your GP, psychologist, friends, family
  • Have a safety strategy – if you feel unsafe or are having a hard time coping, how will you seek help?
  • Be kind to yourself – this is a hard day and you’re doing your best

• How do I take care of myself?

  As well as planning practical ways to cope,  you might already have helpful techniques you’ve learned for managing existing mental health issues. Stay in touch with your doctor, psychologist or psychiatrist and maintain proper ongoing mental health care.

  You might like to explore SANE’s guide to self-care during disaster recovery.

• Finding additional support

  If you’re concerned about how you’re feeling, speak to your existing mental health professional, or contact SANE's free counselling service on 1800 187 263 for information, advice and referral. You can also connect with others who have experienced a natural disaster and understand what you’re going through via our online, moderated, anonymous forums.

• References

  1. E.g. https://books.google.com.au/books?hl=en&lr=&id=Syw9NrPc5R8C&oi=fnd&pg=PA1&ots=7e1L7bdQ1Z&sig=gg4vD_tz_nRrdEUwrynMZ0iUmBs&redir_esc=y#v=onepage&q&f=false
  https://link.springer.com/article/10.1007/s10805-019-09348-y

  2. E.g. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4168808/

  3. https://www.psychiatry.org/patients-families/coping-after-disaster-trauma

  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181836/

  5. https://www.researchgate.net/publication/13844895_The_Body_Keeps_the_Score_Memory_and_the_Evolving_Psychobiology_of_Posttraumatic_Stress

  6. https://econtent.hogrefe.com/doi/10.1027/0044-3409/a000021

Quick Facts

Self-care is an important part of supporting recovery from trauma. It helps to take time for yourself, make healthy lifestyle choices and keep up community connections.

During and after a disaster, it’s important to treat yourself with kindness. Research shows that being compassionate towards ourselves and others helps build our confidence, increases resilience and promotes good mental health.¹

You may be trying to cope with a whole range of feelings. Even on good days, practicing self-care can build you up for the times when it’s not so easy. Your feelings are valid. Acknowledge that you’ve been through an extraordinary time and it’s normal to have hard moments as you recover.

• Using our breathing to ground us

  When we’re feeling distressed, we tend to take shallow breaths that make us light-headed and tense. It seems superficial, but slow, deliberate breathing can really make a difference to our overall wellbeing.

  • Find a quiet space with no interruptions.
  • Try to relax your body. Drop your shoulders, loosen your limbs. Close your eyes.
  • Take a deep breath in through your nose for 3-4 seconds. Notice the sensation of breathing in.
  • Let the breath out for 4-5 seconds. Notice how it feels to let it out.
  • Keeping going. Breathe in, breathe out. Repeat for 10 minutes.
    

  If you like the way it feels and want to take the next step, mindfulness will help you to focus on the present and bring you fully into your body.

• Stay in touch

  Being with people we care about is good for our mental health. It gives us more energy, helps us relax and can even help us live longer. During disaster recovery, your community might feel more important than ever. There may be a need to reach out to support others and find support yourself.

  • Make time to check in with friends and family
    You might even set a reminder in your phone, so it doesn’t get missed.
  • Find ways to connect outside of home
    Local communities foster amazing connection after a disaster. Keep an eye out for opportunities from sporting clubs, faith-based organisations and interest groups. You might not feel up for a big activity, but even joining a local social media group is a good start.
  • Spend time with your pet
    Our furry, feathered and scaly friends can help lower stress levels and ease feelings of anxiety and depression.
  • Avoid ‘doomscrolling’
    In the short-term, take respite from news and social media that’s causing distress. Balance it with creative works, uplifting stories and necessary facts.
  • Connect with others who understand
    Engaging with empathetic people is an amazing tool for mental health. If you’re feeling like no one else gets it, you might find comfort on the SANE Forums. 
  • Take time out, if you need to
    It’s normal to feel overwhelmed right now, and it’s okay to step back when you need to recover. Just make sure you check in again afterwards.

• Make practical changes to your everyday life

  Self-care can cover big and small techniques. Sometimes you might need serious time out to meditate and reflect, while other times might call for a soothing massage.

  There are all sorts of practical tips you can introduce into your routine.

  • Choose a well-balanced and nutritious diet. Caffeine and alcohol can exacerbate feelings of anxiety and depression², so it may help to cut back for now.
  • Get outdoors! Sunshine and movement are good for your mind and body.
  • Consider a self-care journal. Every day, jot down how you’re feeling. Keeping a record makes it easier to reflect on good days.
  • Reflect on the positives. What inspires you? What are three things that make the world a better place?
  • Make lists and reminders of what helps – it can be tricky to remember in tough times.
  • Try to get into a good sleep routine – avoid using devices in bed, relax with a book or calming soundtrack, and get under the covers at the same time every day if you can
  • Make slow, small changes towards a healthy lifestyle. It’s okay if you feel like you can’t make major changes right now. Every bit helps.

• Make a commitment to self-care

  Even when we know what helps, it can be hard to stick to it. Having a routine helps for many reasons. Knowing what to expect reduces stress. Predictability is calming. Trauma can make it hard to look ahead and focus.

  Self-care doesn’t always go to plan, but when we’re clear about what to do, it’s easier to adapt. We recommend:

  • Keeping your routine simple.
  • Including time for respite and healing.
  • Planning to adapt if the routine changes.
  • Committing to doing at least one thing every day to care for yourself.

• Check out tools and apps that might help

  We’ve put together a helpful selection of apps for managing your personal health, time, finances, food and more.

• Finding additional support

  If you’re concerned about how you’re feeling, speak to your existing mental health professional, or contact SANE's free counselling support on 1800 187 263 for information, advice and referral. You can also connect with others who have been through similar experiences and understand what you’re going through via our online, moderated, anonymous forums.

• References

  1. https://hrcak.srce.hr/209332

  2. e.g. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668773/

  3. Also https://www.bmj.com/content/358/bmj.j4163

I am not bipolar. I have bipolar disorder. My diagnosis and my identity are linked only in so far as experiencing mental illness has contributed to my personal growth.

My perspectives have broadened, my empathy has grown and I have consolidated certain personal attributes such as resilience and confidence. I have also gradually created a toolbox — one that is instrumental to maintaining my mental health.

I wish the process had have been easier and quicker. But, at the end of the day all that matters is I now have it as I move forward with life.

My mental illness at times caused much distress. Since my first episode of illness, a gradual process of receiving professional help, reaching out for support around me, improving my own understanding and self-awareness, and developing a tool kit of self care and coping strategies has allowed me to evolve from struggle to recovery and ongoing management

I am able to live, enjoy and adventure in spite of having a complex mental illness.

My handle on my condition is strong. I experience warning signs of mania, including restlessness, erratic or racing thoughts, difficulty sleeping and urges to complete unnecessary tasks. Recently I reflected that, although I can identify them (an important step which itself took time to achieve), I was struggling to deal with them in the moment.

I decided to contact a psychologist for guidance around developing coping strategies and ways to approach calming these symptoms better. My GP set up the referral, commending my proactive choice to seek support even though my illness has little current impact on my day-to-day life.

I have learnt the hard way that reaching out for support early is crucial in staying on top of mental illness. A culture of help-seeking is vital for staying well.

When I was 17, my condition surfaced for the first time. I experienced depression for several months. Among my negative thoughts was guilt — a feeling that I had no reason to be depressed and it was silly to feel this way. Consequently, I was too ashamed to tell anyone.

I had a friend who noticed I was withdrawn and quiet, which was unlike my positive, bubbly self. She asked me if everything was ok and said they were there if I needed to talk. That showed me that people did want to help. Though I chose not to open up, being approached was comforting.

However, I struggled in silence instead of reaching out for help, and things went from bad to worse. I fell into a period of prolonged mania and this meant my behaviour changed in a way which was, at first, not overtly noticeable to those around me.

Suddenly things rapidly became more acute as I transitioned into a psychotic episode. I had severe emotional distress, exacerbated from experiencing visual hallucinations and my ability to function at school and home derailed. I was taken to the doctor, and subsequently hospital emergency on my GPs directive. From the psychiatric evaluations, I was admitted to hospital to begin my recovery.

My illness had become so bad others needed to intervene. I often wonder what disruption and distress to me, my family and others around me could have been avoided if I had have sought help when I was struggling with depression, or if I had understood the changes in my behaviour as concerning and spoken up.

The exposure to professional help began my road to recovery. Initially I lacked awareness of my mental health and the necessary tools of to manage my illness.

My mood was returned to a range which enabled me to function at home and socially, and to finish year 12 with a positive prognosis. I was transferred to a community team consisting of a psychiatrist and a counsellor for ongoing care. I started university and enjoyed beginning a new phase of my life.

I was taking medication that was being progressively lowered, but I was struggling to cope with warning signs as my mental illness again reared its head.

I experienced a relapse, but this was a constructive turning point in how I would handle my condition. It represented certainty and I learned of the permanency of my diagnosis. I became motivated to learn about bipolar, my own signs and symptoms and the coping strategies and self-care techniques I could use.

This nuanced understanding of myself, my illness and what tools worked for me have helped me manage my condition and live my life with bipolar having minimal impact.

I still see my psychiatrist routinely, though this is now infrequent, and I seek the support of those around me when I need it.

I have learnt to say no, to prioritise time to rest my body and mind, to implement a strong sense of routine and scheduling, and to ensure I sleep adequately. I have activities I know help me to relax, energise or burn off steam, and I know when I need to use these to change my current behaviour.

It took time to establish what methods worked for me. Combining these methods with new thought-based strategies that I am developing with my psychologist has, for now, completed my tool kit for managing my mental illness.

It may be in future that other things arise, and new instruments for coping may be added, or others taken away. I have established professional medical support, a help-seeking culture, medication regime, self-care and behavioural coping strategies which together ensure I stay at my optimal mental health as much as possible.

It was by no means an easy path, but it was an important one, for me and those around me. Now I have created my toolbox, I can take it anywhere, to use as needed to keep my condition in check in order to continue getting on with my life.

'Be kind to your mind' is an initiative of SANE supported by Future Generation Global, in partnership with batyr.

Quick facts: 

• Mental health issues can involve a range of challenges with mood, thinking patterns, sleep troubles, physical health, and relationships.
• Complex mental health issues are impactful, severe, enduring, or episodic. They can involve high levels of psychological distress, exposure to trauma, and/or conditions such as schizophrenia, personality disorders, and bipolar disorder.
• With the right support, people affected by complex mental health issues can live long and fulfilling lives.

• About mental health

  ‘Mental health’ involves psychological, emotional, and social wellbeing. Mental health affects thinking, moods and emotions, actions and behaviours, and relationships. 

  Good mental health involves being able to manage day-to-day stress, and to deal reasonably well with the challenges life throws at us from time to time. It means experiencing satisfaction and pleasure in everyday life. It’s also normal to feel sad, lonely, angry, disappointed, or confused at times. These feelings are part of being human. 

  

• Mental health issues

  People use different language to describe challenges with their mental health and emotional wellbeing. At SANE, we usually use the term ‘mental health issues’, but related terms include ‘mental ill-health’, ‘mental illness’ or ‘mental disorders’. We usually use ‘person with lived experience’ when referring to people who are affected by mental health issues. We acknowledge and respect that everyone has their own preferred language to describe their experiences. 

  It's estimated that around one in five Australians experience mental health issues every year (1)(1). Many people experience mental health issues like depression and anxiety disorders at some time in their life. Mental health issues can involve symptoms and experiences such as: 

  • Mood problems, such as feeling sad or low, angry, numb, or experiencing rapid changes in mood  
  • Anxiety, such as racing or catastrophising thoughts; physical symptoms such as a pounding heart and difficulty breathing; or feelings of panic 
  • Negative, self-critical, or intrusive thought patterns 
  • Sleep problems, such as trouble falling or staying asleep, oversleeping, or feeling fatigued 
  • Trouble with motivation or concentration 
  • Problems with drug or alcohol use 
  • Self-harm and suicidal ideation 
  • Problems with relationships, family and friends, work, or school. 

• Complex mental health issues

  At SANE, we focus on supporting people are affected by ‘complex mental health issues’. This includes people who are affected by: 

  • High levels of psychological distress  
  • A history of traumatic events or complex trauma 

  • Symptoms and experiences that are impactful, severe, enduring, episodic, or not well understood. 

  It’s estimated that around 800,000 Australians experience complex mental health issues, or around 3% of the population (2). 

  People who experience complex mental health issues might experience symptoms and challenges like those described above. But they might be more challenging to manage, or impact on their lives in a more significant way. They may also experience certain types of symptoms like trouble managing strong and intense emotions, unusual beliefs or behaviours, and the impacts of trauma. 

  Some people with complex mental health issues identify with one or more diagnoses such as: 

  • Schizophrenia and psychosis 
  • Bipolar disorder 
  • Borderline personality disorder (BPD) 
  • Obsessive compulsive disorder (OCD) 
  • Post-traumatic stress disorder (PTSD) and Complex PTSD 
  • Eating disorders 
  • Dissociative disorders 
  • Severe depression and anxiety disorders. 

  SANE also supports people who experience co-occurring conditions such as autism, ADHD, or intellectual disability, and who also experience mental health issues.  

• Causes of complex mental health issues

  Many mental health issues are first experienced in the late teens or early twenties, but they can also emerge later in life.  

  Most mental health issues are caused by a combination of genetics, life experiences, and lifestyle factors. It is difficult to predict who will experience mental health issues, as everyone is different. Factors can include: 

  • Genetic and neurobiological vulnerability 
  • Exposure to stress or traumatic events 
  • Relationships with parents and caregivers 
  • Drug and alcohol use 

  • Physical health problems 

• Living with complex mental health issues 

  Complex mental health issues vary in how long they affect people: sometimes people experience symptoms only once, whereas for others they can be recurring or a lifelong condition. They also vary in severity, as sometimes they can be mild and other times affect people significantly, across many areas of their life.  

  Complex mental health issues can involve long-term challenges. Many symptoms can be distressing and difficult to manage at times, and can impact on mental wellbeing, quality of life, physical health, and relationships with others. Sadly, there is also a lot of misunderstanding and stigma in the general community about complex mental health issues. Getting access to the right treatment and support, at the right time, can be difficult.  

  Still, many people living with complex mental health issues are able to thrive. With the right support, it is possible to manage symptoms well, predict or prevent flare-ups or episodes, and live a long and fulfilling life.  

• Treatment and support for complex mental health issues

  ‘Mental health recovery’ is not solely about eliminating symptoms. It’s also not about being ‘well’ versus being ‘unwell’. At SANE, we think of recovery as being about developing connections to others, feeling hopeful or optimistic about the future, and feeling a sense of empowerment.   

  Thankfully, there are many things which help people with mental health recovery. Many people learn how to manage their mental health through developing a routine, learning and practicing coping skills, and accessing information about mental health. Families, friends, and other trusted people also play a huge role in recovery. 

  Many people also benefit from accessing support from mental health professionals. Treatment and support options can include counselling and psychological therapies, peer support, medications, support in the community, and managing physical health problems. 
  
  See Facts & Guides for more information about treatments and support.

• Support and resources 

  • Lifeline – 13 11 14 
  • Suicide Call Back Service – 1300 659 467    

Experiencing a mental illness is like a journey with a series of stages. Understanding the different impact of these stages helps us to manage them better and move towards recovery.

The beginning

When a mental health problem develops, it can go undiagnosed for months, or even years in some cases. It feels just part of who you are. In a way that’s right. It is. But that’s only because how you currently feel and think are affected by an illness. Just as feeling weary all the time may be a sign of thyroid deficiency, then feeling unduly anxious, depressed, or distressed a lot of time may be a sign of mental health problem that needs help. In some cases, the symptoms can also feel traumatic and deeply confusing, for example when someone experiences a psychotic episode. This is often highly distressing for the person’s family and friends too, of course.

It doesn’t have to be like this. 

Reaching out and talking to a trusted person is the first step to seeing a doctor for an assessment and diagnosis. With a diagnosis, treatment can begin to start you on the road to recovery.

Diagnosis

Receiving a diagnosis is a big step which opens the door to getting help. Many people say it’s a relief that how they’ve been feeling has a name and can be treated. Remember though, a diagnosis is just that, a name. It describes a condition which is affecting you, but it doesn’t define who you are. A person may be affected by Depression or Schizophrenia, for example, but that doesn’t mean they can be called a ‘depressive’ or ‘schizophrenic’ as though there were no more to them than that.

The other big step after a diagnosis is to accept and work on recovery rather than to deny it. Sometimes a diagnosis can change when a doctor gets a better understanding of your condition. Your experience no different, of course, but this does mean that the treatment can be fine-tuned to help you better. It’s all the more important, then, that you give the doctor as much information as possible about your symptoms, so that the diagnosis can be as accurate as possible.

Living with a mental illness is not always a simple, one-way journey.

Treatment

Treatment for mental health problems usually involves psychotherapy or medication, or a combination of the two. When talking to your doctor or other therapist, be as frank and open as possible about how you are feeling. Hold nothing back and trust the process.

At its best, psychotherapy can be a deeply rewarding and life-changing experience, as well as helping to relieve and manage symptoms. Be clear about how the treatment is helping and also about the side-effects of any medication which has been prescribed. When starting a medication, there may be unnerving side-effects such as trembling and feeling feverish which last a day or so before disappearing.

Discuss these with the doctor beforehand, to be prepared, and let them know if the side-effects persist, so that the dosage or prescription can be changed. The best progress is made when you are an active partner in your treatment, working with the doctor or therapist. See Treatments to find out more.

Recovery

There is no simple ‘cure’ for mental illness. Treatments are generally effective however in managing and reducing the impact of symptoms. Whatever the diagnosis, recovering from an episode of mental illness means more than clinical treatment. You play an essential part yourself in getting better. For some, this means being careful about early warning signs, avoiding triggers, and developing new habits of behaviour. For others, it can be helpful to draw on services in the community, such as supported accommodation, a rehabilitation program, and help with getting back to work or education.

Staying connected with other people is an important contribution to getting better. The SANE Forums are an online space where you can engage with others to exchange experiences, information and tips, and provide mutual support. The Forums are available 24/7 and are a safe, anonymous, and moderated service provided by SANE in partnership with community mental health support services all around Australia.

Living with a mental illness is not always a simple, one-way journey. There may be ‘bumps’ along the way, and a period of wellness can be followed by a relapse when more active treatment is required again. This is to be expected as a normal part of life. Each time it happens is an opportunity to learn how to be more alert for warning signs of becoming ill,  how to get help sooner, and manage the symptoms better.

The first steps are often the hardest in life

That’s true when you develop a mental health problem too. Instead of obvious physical symptoms, like a rash or a broken bone, it’s your feelings, your way of thinking, and even your behaviour which is affected. It’s no wonder that when people first experience symptoms – anxiety, depression, or psychotic symptoms, for example – they often think, ‘that’s just how life is – nobody else sees it.’ Having severe symptoms for the first time can be a disturbing and traumatic experience too. Many mental health problems first become obvious in late teens or early twenties, and it is especially challenging to be told at that age you have a condition which may need to be managed for the rest of your life. It’s no wonder that many people are reluctant to see a doctor, fearful of being told they have a mental illness. This fear and misunderstanding about oneself can be the most harmful form of stigma, causing delays in treatment and accessing support. This situation is confusing and distressing for family and friends too, and it’s important they get help for themselves as well.

Many people say that receiving a diagnosis is a relief – that how they’ve been feeling finally has a reason and a name, and can be treated. Accepting that one has a mental health problem and needs help is the courageous first big step to take. Everything else follows from that.

The next steps

Understand – find out as much as possible about your condition, what can trigger symptoms, the best treatments, and how to help yourself. Knowledge is power. Find out more.

Connect – make an effort to talk to others and keep up connections with family and friends, even if you don’t feel like it sometimes. There are days when people are the best medicine. Find out more.

Find your path – as well as getting the best treatments you can, discover what support is available in the community that suits your individual needs. We are all different and it’s important to find the kind of support that helps you best at any one time. Find out more.

Understanding your condition, staying connected with other people, and accessing the best treatment and support, will not only help you recover from symptoms more quickly, you will also feel more in control and better able to get on with your life again.