Juggling all of these new experiences and responsibilities can be a lot for anyone to take, and if you are prone to depression or other mental health problems it can be an even more difficult time as, according to MacGeorge, Samter, & Gillihan 2005, academic stress can further contribute to depression.

Fortunately, there are some ways to get these pressures into perspective and beat stress and depression effectively. Here are 5 ways to improve your ability to cope.

1. Create a routine

Although everything will be new to you in the beginning, try to get your bearings and get into a good routine as early on as you can. With more freedom and maybe a course with light classwork, it can be tempting to stay up late partying or talking with new friends and sleeping-in late, but this sort of disruptive schedule can take its toll over long periods.

Instead try to create a routine with a good balance of social activity, exercise, study time and rest. Get up early and get some exercise; make time each week to shop for and cook fresh food (not just frozen pizzas and noodles!); schedule time at the library to focus on studies with regular fresh air breaks; and of course make time to catch up with friends too! Maintaining a good routine helps to keep you positive, organised and focused – all very important things for juggling social and academic commitments.

2. Keep an eye on your physical health

Eating well, making sure to get plenty of Vitamin C and getting enough exercise and sleep will make a big difference to your mental health. Many university campuses have gyms with subsidised membership fees, so consider joining a gym or a sports team to get some aerobic exercise at least once a week (also a great way to make new friends!).

Even taking a walk each morning as part of your routine will give you great benefits as exercise has a powerful effect on your mental health, reducing anxiety and elevating your mood. Yoga and meditation – even 12 minutes a day – can also help support you to keep worries in perspective and release the effects of stress from your body.

3. Start building social networks

Although your parents and teachers will no doubt place a big emphasis on keeping up with your studies at uni, and don’t get us wrong that is of course important, but so is the social aspect of starting a new chapter of your life. Isolation is known to increase stress and depression, so when moving away from family and school friends it is really important to get yourself out there to make new friends and create that new support system for yourself.

It can be intimidating at first because you are away from your familiar environment, particularly for those with social anxiety, but keep in mind that almost everyone else in the room is in the same boat! Don’t be afraid to take that first step and attend social events when you can, so you can begin to build social networks that support you in your new life at uni. If social situations make you nervous, practice some deep breathing or a few minutes of meditation before you go out, and visualise yourself feeling calm and interacting well with people.

Find clubs or societies that interest you or allow you to explore a new hobby with others. There are many of these opportunities available at uni and they are a great way to meet like-minded people.

4. Watch your alcohol intake

There’s no escaping the fact that alcohol plays a big role in uni life. You have more freedom to do what you want, going to dorm parties and college bars, with alcohol being a common ‘social lubricant’ used to ease the stress associated with socialising with new people out of your comfort zone.

However, according to the Royal College of Psychiatrists in the UK, alcohol actually has a negative effect on your ability to cope with stress. It affects the chemistry of the brain in a way that increases the risk of depression. In excessive amounts it also has the ability to cause more problems in your life that increase stress and depression, such as arguments with others, and waking up the next morning feeling anxious and jittery.

While telling university students not to drink alcohol will almost always fall on deaf ears, at least drink in moderation and know your limits. Make sure to keep some alcohol-free events as part of your social calendar and when you do drink, alternate alcoholic drinks with soft drinks or water to pace yourself. Seek help if you feel that your drinking has got out of control.

5. Talk to someone

A study by MacGeorge, Samter, & Gillihan in 2005 found that supportive communication made a difference to the levels of academic stress experienced by students. Supportive communication includes emotional support (sympathy and affection) and advice and information that is helpful to your situation. Don’t battle on alone if you’re feeling overwhelmed. Talk to a friend – be that a new friend going through the same thing or call an old friend on the phone; or even talk to a tutor, family member or uni counsellor. Everyone goes through a period of transition when making a big change in their life so you’re sure to find someone who will understand and talk through those emotions with you.

But if you find your anxiety or depression is getting too much to handle you can always talk to a professional. Our team of Clinical Psychologists are highly experienced in helping people like you through new emotions and difficult times. We are on hand Monday to Saturday at our clinic in Dianella – just get in touch to make a booking.

The post Starting Uni? 5 Tips to beat stress & depression when away from home appeared first on Psychological Health Care.

But for many people, Christmas is not a joyful time. Perhaps you or someone you know is dealing with losing a loved one. Or maybe you are battling alcohol or drug addiction, or suffering from loneliness, isolation, depression or anxiety.

Here are a few pointers on how to improve your ability to cope, and how to take care of yourself and others around you if you know someone who might be struggling.

1. Feeling Lonely, Homesick or Isolated

If the media images are to be believed, Christmas is all about family togetherness – but this is not the reality for many people. A huge percentage of Perth’s population is made up of immigrants from all over the world – Ireland and the UK, Europe, Asia, India, Africa. So it’s not surprising if maybe you are feeling homesick or left out of the sense of closeness and comfort that Christmas tends to promote. Here are some ways to combat loneliness at Christmas:

• Invite other people who are at a loose end around for a meal. Particularly look out for elderly neighbours
• Spend the day volunteering
• Find community, religious or other social events that you can join – a chance to make new friends
• Embrace the solitude. If you are facing the day alone, turn it into an opportunity to really treat yourself. Plan a special day to nurture yourself, for example, having a movie marathon, eating your favourite foods, or taking a walk to a favourite spot in nature.

2. Dealing with Anxiety, Depression and Grief

According to the Australian Bureau of Statistics, one in five Australians aged 16-85 experience a mental illness in any year, and Christmas can magnify anxiety and depression as you face additional pressure to feel ‘joyful and merry’. Financial stress can also increase anxiety as you try to buy presents on a tight budget.

If you have lost a loved one, Christmas can be a painful reminder of your bereavement, bringing your grief to the surface as you miss the time you would have spent with them. Or if some family relationships have broken down you may be confronted with stressful decisions about who to spend Christmas with and grieving how things used to be in the good times.

Here are some suggestions on how to cope with anxiety, depression and loss, as well as how to support others dealing with these issues:

Take Time Out

Even if it is just 15 minutes, regularly spend some time doing a stress-reducing activity such as:

• Walking
• Listening to music that makes you feel calm
• Doing some breathing exercises
• Using a simple meditation app like ‘Headspace‘, or a basic Progressive Relaxation technique.
• Treating yourself to a massage to reduce muscle tension
• Reading a book you enjoy

Know Your Limits and Plan Ahead

Have an exit strategy and a back-up plan for every potentially stressful or upsetting situation. Plan ahead so that you don’t have to come up with an excuse in an emotionally heightened state. If you know that shopping centres and crowds are trigger points for you, try to shop online and restrict shopping trips to off-peak times for short periods. Set a budget and stick to it, and try not to overschedule, leaving a day or two between each big activity.

Reach Out for Help

Rather than waiting until you have reached crunch point, be alert to your warning signs and reach out for help as soon as you need it. Talk to your doctor or mental health professional if you are struggling. If you are under treatment for any mental illness, make sure you have the emergency number for contacting your doctor or other health professional during this time.

If you are grieving and need some support, you can call the Griefline. You can find a full list of national helplines and websites for depression here.

Set Clear Boundaries

At Christmas, there can be a lot of pressure to say yes when you want to say no, which can lead to overwhelm and tip the scale when it comes to triggering any mental health issues. Unfortunately, Christmas time can highlight divisions and emotional tensions in families.

Maybe you want to simply spend a quiet Christmas without the big family dinner. If so, you might need to be firm with family members. If you feel unable to participate in every activity, choose those that are most important to you, and explain to others that you need to take care of your health at this time.

Accept and Allow Feelings

If you have experienced a bereavement or separation, take the time to acknowledge your feelings without trying to change them. Know that it is normal to not feel in the “holiday spirit” when you are dealing with a loss, and that Christmas heightens the memories and emotions. Don’t be afraid to reach out and allow yourself to keep Christmas as low-key as you need it to be, making sure to do nurturing things for yourself at this time.

If Someone You Know is Struggling

Allow them the space to feel their feelings. Provide a listening ear but don’t try to fix or save. Simply being accepting of someone as they are right now, and being open to hearing how they feel, goes a long way. You might feel helpless if someone you care about is struggling. Recommend some of the resources mentioned in this article.

3. Coping with Substance Issues at Christmas

Alcohol is a prominent guest at most festive season parties, adding to Australia‘s already well-established drinking culture. And if you have substance abuse issues or are close to someone who does, this is a particularly challenging time to navigate.

Stress, anxiety, isolation or depression can all make you more susceptible to any addictions you suffer from. If alcohol issues are a problem, see Alcoholics Anonymous to find a meeting near you, or try Narcotics Anonymous for drug problems. Or see an addiction counsellor. Plan ahead to create safe and healthy alternatives to parties, such as going to a movie with a friend or going to the gym. If you are affected by someone else‘s drinking, you can go to an Al-Anon meeting. 
Christmas can really pile on the stress as well as highlight any existing issues, so it’s a good idea to be prepared and find some ways to minimise the impact. If you are struggling at this time, you are not alone – and there is help available. Get in touch with us to talk things through.

The post Looking after Yourself and Eachother This Holiday Season appeared first on Psychological Health Care.