Phillipa Brown

Millennials – individuals born between 1981 and 1996 – currently occupy a significant portion of the workforce in Australia. They are currently 35% of the workforce, and are projected to make up as much as 70% by 2030.

Reference: https://www.hcamag.com/au/

As they navigate the challenges of an ever-changing world, evolving job market, the pressures of professional growth, and the balance between work and personal life, their mental health emerges as a critical factor influencing their overall well-being and productivity.

Highlighting the Prevalence of Mental Health Challenges

Millennials in the workplace increasingly acknowledge the prevalence of mental health challenges. Modern professional life’s pressures, along with societal expectations and personal aspirations, contribute to the rise in anxiety, depression, and burnout cases. This trend highlights the urgent need for concerted efforts to tackle these issues.

For context:

• 71% of millennials report that work stress negatively impacts their mental health.
• More than 60% of millennials have experienced burnout at work.
• 49% of millennials report feeling “paralyzed” by the stress they experience
• 62% of Australian millennials experience workplace stress that affects their mental well-being.

These numbers show how concerning the mental health state of Australian Millennial Workers.

Reference: https://gitnux.org/

What are the Specific Mental Health Challenges Australian Millennials Experience?

Burnout

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.

What are the factors contributing to burnout?

Work-life imbalance, where the lines between professional and personal life blur, leaving little time for relaxation or self-care.

The pressure to succeed, with Millennials often finding themselves in highly competitive environments that demand constant high performance.

Lack of autonomy in roles, contributes to feelings of being trapped or unable to influence their work environment.

What are the signs and symptoms of burnout in the workplace?

Diminished Interest in Work. Once engaging tasks now evoke feelings of apathy, leading to a disconnection from one’s responsibilities and a lack of motivation to perform at previous levels.

Persistent Fatigue. This type of fatigue remains unrelieved by rest, significantly affecting an individual’s ability to concentrate and maintain enthusiasm for their work, resulting in decreased productivity and energy.

Irritability with Colleagues and Clients. Increased frustration and shortness with those around you, negatively impacting teamwork, communication, and overall workplace harmony.

A Sense of Ineffectiveness. Doubting the value and impact of your contributions, leads to a diminished sense of accomplishment and questioning the purpose of your work.

Anxiety and Depression

Anxiety and depression in the workplace encompass persistent feelings of worry, sadness, and a lack of interest in daily activities. These conditions can significantly impair a person’s ability to function professionally and personally.

What are the factors contributing to anxiety and depression?

Financial stress, due to the increasing costs of living, creates a backdrop of constant worry.

Job insecurity, with the uncertainty of contract work, the gig economy, and heightened fears about the future.

The impact of social media, where constant comparison with others’ curated lives can undermine self-esteem and contribute to feelings of inadequacy.

What are the signs and symptoms of anxiety and depression in the workplace?

Challenges with Concentration and Decision-Making. Difficulty focusing on tasks and making decisions, which hinders the completion of work and affects professional judgement. This can result in missed deadlines and errors in work.

Withdrawal from Colleagues and Workplace Activities. Pulling away from social interactions and engagements at work, affects teamwork and interpersonal relationships. This withdrawal can lead to isolation and a further decline in job satisfaction.

Increased Absenteeism or Presenteeism: Taking more days off work or showing up but being disengaged, leading to a decline in productivity and engagement. This behaviour reflects an inability to cope with the demands of the job effectively.

Decreased Creativity and Problem-Solving Skills: Anxiety and depression can sap creative energy, making it difficult to come up with new ideas or solve problems effectively. Employees may find themselves stuck, unable to think outside the box as they once could.

Neglecting Personal Care and Responsibilities: As anxiety and depression consume an individual’s mental and emotional resources, they may start neglecting personal care and responsibilities.

Imposter Syndrome

Imposter Syndrome is characterised by an internal belief that one is not as competent as others perceive, accompanied by a fear of being exposed as a fraud, despite evidence of success.

What are the factors contributing to imposter syndrome?

Perfectionism. High achievers often set excessively ambitious goals for themselves. When they fail to meet these lofty standards, it feeds into feelings of inadequacy and impostorism, regardless of their successes or competencies.

External Expectations. The pressure from family, society, or cultural norms to succeed can exacerbate feelings of being an impostor. Millennials, in particular, face a world of rapidly changing expectations and are often compared to highly visible successes in their peer group, intensifying these pressures.

Educational or Professional Environments. Highly competitive environments, whether in academic settings or workplaces, can foster Imposter Syndrome. Constant comparison with peers and the pressure to outperform can make success feel unearned and heighten fears of being exposed as a fraud.

New Challenges or Roles. Transitioning to a new role or taking on new challenges can trigger Imposter Syndrome. The fear of not living up to expectations in unfamiliar situations can make individuals question their qualifications and abilities.

Lack of Representation. For some, particularly those from underrepresented groups in their field, the lack of visible role models who share their background or identity can contribute to feelings of not belonging and doubting their place or achievements.

Personal Upbringing. Individuals raised in environments where achievement was overly emphasised, or where they were labelled as the “smart one” or “successful one,” may feel an ongoing pressure to maintain this image, fearing any mistake might reveal their “true incompetence.”

What are the signs and symptoms of imposter syndrome in the workplace?

Persistent Self-Doubt. A constant questioning of one’s skills and achievements that undermines confidence and self-esteem. Individuals may feel like they’re not as competent as others perceive them to be, despite a history of accomplishments.

Stress and Anxiety. The fear of being “discovered” as a “fraud” can lead to significant stress and anxiety. This fear often results in over-preparing for tasks or procrastinating, as individuals worry their work will not stand up to scrutiny.

Avoidance of New Opportunities. Due to a fear of failure or exposure as a “fraud”, individuals may shy away from seeking new opportunities or advancements. This avoidance can limit professional growth and reinforce feelings of inadequacy.

Overworking. In an attempt to cover up perceived inadequacies, individuals may work longer hours than necessary, sacrificing personal time and well-being to ensure their work is beyond reproach.

Difficulty Accepting Praise. Individuals may struggle to accept praise or recognition for their achievements, attributing success to luck or external factors rather than their own effort and abilities. This scepticism towards positive feedback further entrenches the belief that they are an imposter.

Substance Abuse

Substance abuse in the workplace refers to the excessive use of substances, including cigarettes, vaping, alcohol and drugs, which can adversely affect an individual’s health, productivity, and social interactions.

What are the factors contributing to substance abuse?

Coping Mechanism for Stress, Anxiety, or Depression. Many individuals turn to substances as a way to find relief from the pressures of the workplace. Whether it’s to alleviate stress, manage anxiety, or combat depression, substance use becomes a means to temporarily escape these challenging emotions.

Social Culture or Environment. The influence of a social culture or work environment that normalises or even encourages the use of substances can significantly contribute to increased consumption. When substance use is viewed as an acceptable way to socialise or unwind, it can lead to habitual use or dependency.

Personal or Professional Dissatisfaction. For some, substance use begins as an escape from feelings of unhappiness or unfulfillment in their personal lives or careers. When individuals feel stuck or dissatisfied with their current situation, substances may be used in an attempt to find temporary solace or detachment.

What are the signs and symptoms of substance abuse in the workplace?

Decreased Productivity and Increased Errors. Substance abuse can significantly impair cognitive functions and professional judgement, leading to a noticeable drop in productivity and an increase in errors or mistakes in work tasks.

Changes in Behavior or Mood. Individuals may exhibit noticeable changes in behaviour or mood, ranging from unexplained irritability to sudden bouts of aggression, which can lead to conflicts with colleagues and management.

Increased Absenteeism. Health issues related to substance abuse often result in taking more time off work, either to cope with the effects of the substance use or to recover from related illnesses.

Unreliable Attendance. Erratic patterns of attendance, such as frequent tardiness or leaving work early without explanation, can be a sign of struggles with substance abuse.

Social Withdrawal. A tendency to withdraw from workplace social interactions and activities, which might indicate an attempt to hide substance use or its effects from colleagues.

Physical Signs of Substance Use. Observable physical signs may include bloodshot eyes, unexplained injuries or accidents, or a noticeable decline in personal appearance and hygiene.

Contributing Factors to Mental Health Challenges in the Workplace

Workplace Culture

The culture within organisations can significantly influence Millennials’ mental health. Toxic environments characterised by high stress, excessive competition, and lack of support contribute to the deterioration of employee well-being.

Millennials, who often value collaboration and feedback, may find themselves at odds with traditional hierarchical structures that do not foster open communication or acknowledge individual contributions. Moreover, the phenomenon of presenteeism, where employees feel pressured to work long hours or attend while sick, exacerbates mental health challenges, leaving little room for recovery or personal time.

Generational differences in communication styles and expectations can also create friction. Millennials’ preference for digital communication and feedback may clash with older generations’ norms, leading to misunderstandings and feelings of isolation or underappreciation.

Economic Factors

Economic pressures play a critical role in shaping Millennials’ mental health in the workplace. Many Australian Millennials entered the workforce during or after the global financial crisis, facing job insecurity, stagnant wages, and the challenges of an increasingly competitive job market. The burden of student loan debt, coupled with rising living costs, places significant financial stress on Millennials. This economic instability can lead to persistent anxiety and burnout, as the pressure to achieve financial security becomes overwhelming.

Social Media and Technology

The pervasive influence of social media and technology offers a double-edged sword. While providing platforms for connection and self-expression, social media also fosters a culture of comparison, where Millennials might measure their success against the curated highlights of their peers. This constant comparison can erode self-esteem and contribute to feelings of inadequacy and depression.

The demand for constant connectivity, with emails and work messages intruding into personal time, further blurs the boundaries between work and life. This “always-on” culture can prevent Millennials from disconnecting and recharging, contributing to chronic stress and anxiety.

The exploration of mental health challenges in the workplace reveals a pressing concern, particularly among millennial workers. Issues like burnout, anxiety, and Imposter Syndrome not only affect individual well-being but also impact organisational health, highlighting the urgent need for proactive mental health strategies.

Recognising these challenges is the first step towards fostering a healthier work environment. As we move forward, the next part of our series will focus on practical ways to improve mental health in workspaces. By embracing supportive practices and creating a culture of wellness, organisations can enhance job satisfaction, performance, and overall workplace positivity.

Join us as we continue to uncover how to build a more supportive and mentally healthy workplace, ensuring a brighter future for employees and businesses alike.

The year’s about to end again. So you know what that means, right? Time to make your New Year’s Resolutions!

I’ve seen it many times in my friends, clients, and myself included. We start January 1st with this surge of energy and plans to conquer the world. Gym routines, money-saving strategies, you name it.

But come mid-January, it’s like the enthusiasm hits a wall. Your motivation is gone. Your energy is depleted.

Life gets in the way, routines slip, and those grand plans? Poof, gone like yesterday’s news.

It’s almost comical, this cycle of big aspirations fizzling out faster than a sparkler on New Year’s Eve.

But you know what? Every year, we pick ourselves up, dust off those resolutions, and give it another shot, hoping that maybe, just maybe, this time will be different. But will it?

Here are a couple of insights and tips to keep in mind to make your New Year’s Resolutions stick. These ideas are based on science and psychology.

Why Making a New Year’s Resolution is Tricky

Making New Year’s Resolutions is amazing to think about. Exciting even. A promise to ourselves to make the coming year better. And make it the best we’ve ever had. Who wouldn’t want that?  

But getting them to stick around? Well, that’s where things get a bit tricky. That’s because introducing new habits and eliminating old ones is not as easy as most people think. Here are the most common reasons why people fail to make change stick.

Having an unrealistic goal

Imagine setting out to climb Mount Everest when you can’t even climb a flight of stairs without wheezing. That’s how some resolutions feel. They’re these massive goals that seem super cool but can also feel impossible to reach. And when we can’t touch those big dreams, it can feel like we’re failing. That’s why having more realistic goals is better if you want to make them stick.

Not having cheerleaders

Ever tried to keep a secret all by yourself? It’s tough! Change can feel that way too. When nobody’s cheering us on or sharing the journey, it’s easy to lose motivation. So, having a buddy or a group going through the same journey can be like extra gear to keep us going.

Change can be strange

Picture this: your brain is this cozy place that loves its routines. Like your favourite comfy sweater. Introduce something new, and it’s like wearing a sweater made of pineapples—uncomfortable and strange.

That’s how our brains sometimes feel about change. That’s why slow and steady introductions to new habits (and elimination of old ones) tend to win the race here.

Following peer pressure

Remember those times you did something just because everyone else was doing it?

It might have felt “meh” afterward. The same goes with your New Year’s Resolutions.

It shouldn’t be about doing what’s trendy. They should be about what genuinely matters to you. Picking resolutions just to impress others usually doesn’t stick for long.

Not having a clear vision

Having an abstract resolution like “I will lose weight” is like trying to chase a shadow. You can run after it all you want, but you’ll never be able to grab it.

When our resolutions are all blurry and vague, it’s hard to know if we’re making progress. So it’ll also feel hard to feel rewarded and motivated.

Being specific about what we want and how we’ll get there can be a massive help.

Make use of your brain to make resolutions stick

Our brains are like magicians, pulling off these sneaky tricks that sometimes make sticking to resolutions feel like solving a Rubik’s Cube blindfolded. But once we understand these tricks, we can outsmart our own minds to make those resolutions stick.

The ‘Must Finish’ effect

Ever felt that itch to complete something you’ve started? That’s your brain’s way of nudging you. It turns out, our brains hate leaving things undone. So, starting with even tiny steps on your resolutions can make a huge difference. It’s like planting a seed; once it’s in the ground, you’ll want to water it and see it grow.

The most important thing here is to always start. No matter how small the action is.

Seeing what we want

Our brains are picky about what they pay attention to. They love things that match what we already believe. So, if you surround yourself with stories of people who’ve nailed their resolutions, guess what? Your brain takes notes and thinks, “Hey, that could be me too!” It’s like having a cheerleader squad in your head.

This makes having a vision board, mentors, and a community come into play. These things make new year’s resolutions easier to accomplish.

It’s now or never

We’re all about the instant rewards, not the ones far down the road. It’s why diving into a tub of ice cream feels way better than a salad for future health. But if we find little rewards along the way, like treating yourself to something nice after sticking to your resolution, suddenly, it feels more worthwhile.

This is why you need to have smaller milestones along your journey. Use these times to reward yourself for the progress you’ve accomplished. Want to lose weight? Reward yourself for going on a workout streak.

Our identity matters:

Our brains love things that fit into our self-image. If you see yourself as someone who’s fit and healthy, picking resolutions that match that self-image feels more natural. It’s like picking a character in a game; you want them to reflect who you are or who you want to be.

This is when positive affirmations and self-talk play a big role. If you have a negative and unsupportive self-talk, you’ll never accomplish your resolutions. But if you see yourself as the person you want to be, instead of the person you used to be, then getting your new habits to stick will be easier!

Loving our choices:

Even if they’re not the best, we stick to what we’ve picked. Our brains have this habit of sticking to choices we’ve made, even if they’re not the smartest ones. So, if we keep reminding ourselves why our resolutions are important to us, we’re more likely to stick with them.

A trick a lot of successful people do is to use the “Don’t Break the Chain” method. This is when they mark their calendar for every day they perform their

Guidelines from a Psychologist

When it comes to sticking to resolutions, having a playbook makes the journey a thousand years easier. These tips are like gold nuggets—they make the path to success smoother and the journey more enjoyable.

Set smart goals for yourself

Picture your resolution like a map; you need clear directions. That’s where SMART goals come in. These goals are Specific, Measurable, Achievable, Relevant, and Time-bound. So instead of just saying, “I want to get fit,” try saying, “I’m going to get healthy by going for a 30-minute jog thrice a week.” Ensure the plan is achievable, if you haven’t been for a run for a while, start with 1 or 2 runs a week and work up to 3 over a period of time.

Focus on building your routine

Imagine building a house; you start with a strong foundation. That’s what routines do—they lay the groundwork for sticking to resolutions. When you slot your resolution activities into your daily routine, it becomes a habit. So, if you want to read more, designate a specific time each day to dive into a book.

Be kind to yourself

Ever made a mistake and felt like it was the end of the world? You broke one of your resolution rules, and now you feel like all your hard work has gone to waste. It’s tough!

But here’s the thing: mistakes happen. Being kind to yourself when things don’t go as planned is crucial. Treat yourself like you would a friend facing a rough patch—it’s okay, tomorrow’s another day. Allow yourself to slip once in a while.

No one gets it 100% of the time. Even the pros don’t have a 100% batting average. Aim to complete your routine/habits at least 70% of the time.

Set reminders and anchors

Ever put a sticky note on the fridge to remember something? That’s the idea! Connect your new habits to things you already do. It’s like linking a new dance move to your favourite song; it just flows better. So, if your resolution is to drink more water, maybe every time you brush your teeth, you’ll have a glass of water.

Adapt and keep on improving

Think of your resolution as a science experiment. You try something, see how it works, and then tweak it. Regularly checking your progress helps you stay on track. If something isn’t working, that’s okay! You’re not stuck; you’re just refining your approach. Being adaptable with your approach is important in succeeding.

These insights and ideas are like having a treasure map to success. By implementing these strategies, you’re not just making resolutions; you’re building a path toward your best year ever! It’s time to say goodbye to failed New Year’s Resolutions, and hello to your best self this year.

If you are experiencing an immediate crisis, contact lifeline on 13 11 14

Or Beyond Blue on 1300 22 4636

In our previous article on understanding mental health, we shared our thoughts on mental health and how to prioritise your overall wellbeing. The aim was to help you understand that it’s more than just your mood. It encompasses your thoughts, feelings, emotions, and how you interact with others in your mind.

In this article, we’ll take you on a journey to explore what it means when your mental health declines, the most common mental health issues, and when you should seek professional help. Our purpose for this article is so you can understand mental health challenges and further help you understand your overall mental wellbeing.

What are the common signs and symptoms of poor mental health?

Some mental health challenges share common symptoms. Identifying these is a good baseline for checking if you or your loved one are experiencing challenges.

Noticeable or Increase in mood changes: One of the most common signs of poor emotional health is an adverse change in mood. From being happy and bright to feeling gloomy, sad, or empty. Although mood swings/changes are relatively common, they can become problematic when persistent.

Sudden waves of extreme discomfort and irritability: People struggling with mental health conditions typically experience unexplained discomfort or irritability. It’s a feeling of uneasiness in your body. Like an itch, you cannot scratch. A feeling that something wrong is always about to happen.

Sudden social withdrawal: Not wanting to spend time with your friends and family all the time is natural. But when you suddenly find yourself isolating more often than not and pull away from interacting with others can also be a sign of poor emotional wellness.

Changes in sleeping patterns: Sleep is essential in our daily life and mental wellbeing. But if you notice that you’re sleeping more or less than usual over a two-week period, this might indicate a decline in mental health. Further, this disruption in your sleep cycle can worsen your mental health if you do not identify the source.

Appetite change and weight fluctuations: Eating more or less than usual is normal with hormonal changes and physical exercise routines, but if you notice a change in your weight that appears significant and you’re having difficulty finding the reason for the sudden change, it would be an indication to start with a health check-up from your GP and a referral to seek psychological support if deemed necessary by your GP.

Brain fog: People experiencing emotional health issues may also experience cognitive issues—problems like memory loss, inability to focus, or difficulty following a train of thought. Brain fog and cognitive decline can be symptoms of a more serious mental condition.

Physical Symptoms: Unexplained physical complaints like headaches, digestive issues, or chronic pain can also be manifestations of underlying mental health challenges.

What are the most common mental health issues?

There are a lot of mental health challenges that affect people all over the world. Here are the more common ones affecting people.  

Depression

Many people interchange depression with extreme feelings of sadness. Although a depressive episode might include extreme sadness, many different emotions are involved.

People with depression typically experience loneliness, loss of interest in activities, and emptiness. They also experience brain fog and other physical symptoms. Plus, a lot of different negative thoughts, feelings, and emotions. Things that would affect their daily life and their relationships.

If you want to learn more about depression, you can read our comprehensive guide to what is depression.

Anxiety Disorders

Anxiety is not just being nervous or afraid. Those two emotions are natural human emotions that are part of our brain’s survival mechanism inherited from our ancestors.

Anxiety is beyond those two. Anxiety is a debilitating mental illness that can make you feel paranoid and helpless. Generally, anxiety is characterised by excessive worry and fear.

There are various types of anxiety, including; Generalised Anxiety Disorder (GAD), Panic Disorder, Specific Phobia, Post-traumatic Stress Disorder (PTSD), Social Anxiety, Obsessive Compulsive Disorder (OCD) and Agoraphobia.

You can learn more about the different types of anxiety by going to this guide we created.

Chronic Stress

Like anxiety, stress is a regular occurring event in our lives. It’s part of the human experience, and everyone experiences stress regularly. In moderate doses, stress is actually beneficial because it helps us grow. It becomes harmful when you experience excessive amounts of stress or are exposed to stress for a prolonged period. This is when chronic stress evolves.

Chronic stress is very taxing on our physical health because it puts our bodies into overdrive overworking our systems. As a result, it can trigger some extreme physical health problems. So, if left unaddressed, chronic stress can balloon into something critical to our physical health as well.

Learn more about dealing with stress.

Physical Versus Mental Health Issues: It’s important to note that a lot of the symptoms outlined for indications of poor mental health can also be attributed to poor physical health. For example, if you are low in iron or vitamin D, these deficiencies can often mimic depression and anxiety symptoms. Our recommendation is that if you are experiencing any of the symptoms above and are having difficulty finding the source, it would be best to start with a health check up from your GP. Your GP will be able to determine if you are experiencing physical health issues or if you require a referral for mental health support, which is why your doctor is always a great place to start.

When to seek help for mental health issues.

Recognising the right time to seek help for mental health issues is essential on your journey to well-being. Here are some key indicators that it may be time to seek professional support:

Your symptoms are persistent and can’t be addressed. If you’ve been experiencing persistent symptoms that impact your daily life for two weeks or longer, it’s a clear sign to seek help. Symptoms you need to watch closely are overwhelming sadness, excessive worry, loss of interest in activities, sleep disturbances, or changes in appetite.

Lack of Improvement: If you have tried self-help strategies, such as exercise, relaxation techniques, or talking to friends and family, and haven’t seen improvement in your mental health, it’s time to consult a mental health professional. We can provide specialised guidance and treatment options for your condition.

Your symptoms are getting worse. If you notice that your symptoms are worsening or becoming more frequent and intense, seeking help early can prevent the condition from worsening.

Your day-to-day life is being severely impacted. When mental health issues begin to interfere significantly with your daily functioning, it’s a red flag. This interference can manifest as difficulty at work, strained relationships, social withdrawal, or a decline in self-care. It’s important to seek help if you feel you are experiencing difficulties that are impacting your personal, professional or social life.  

You have thoughts of self-harm or suicide. If you ever have thoughts of self-harm or suicide, it’s important to seek help immediately. These thoughts should never be dismissed or underestimated. Reach out to a mental health professional, a crisis hotline, or a trusted person for support.

Understanding these common mental health issues is the first step towards de-stigmatisation and empathy. If you or someone you know is struggling with these conditions, remember that seeking professional help is essential. A qualified mental health provider can offer guidance, support, and strategies for managing symptoms, promoting well-being, and fostering a brighter future. Our team can help you navigate your mental well-being and address the challenges you’re experiencing.

If you require immediate assistance, Lifeline provides 24-hour crisis support telephone service and suicide prevention services.

Imagine you wake up one morning, and as you stretch and yawn, you notice something unusual. You’re not feeling well, but you cannot put a finger on it. It’s not a physical ache or a sore muscle. But your whole body feels heavy. Like a boulder on your chest. A knot of worry that refuses to loosen its grip. You feel so uneasy and uncomfortable, but you don’t know why.

That’s your mental health whispering to you. Calling your attention, just as your body would if it were injured. You see, Mental health is as real and vital as physical health. It’s not just an abstract idea; it’s a concrete part of our overall wellbeing. Sometimes, our mental and physical health are like best friends—they affect each other. When you’re physically unwell, it can mess with your mental wellbeing, and when you’re struggling emotionally, it can impact your physical health. For instance, stress can give you headaches or make your stomach upset. So, taking care of your mental health is just as important as looking after your body. They’re connected, and a happy, healthy you means taking care of both your mind and body.

In this article, we’ll help you understand more about your mental health.

What is Mental Health?

Our mental health is the overall state of our emotional, cognitive, and social wellbeing. It’s how well (or poorly) we interact with ourselves and the people around us. It’s how positively (or negatively) we think, feel, and act.

Our emotional health is not just our mood. It’s almost everything intangible we feel in our body – mood, thoughts, feelings, emotions, and intentions.

What are the components of Mental Health?

Emotional Wellbing

Emotional wellbeing involves recognising, understanding, and effectively managing emotions. It’s about being in tune with how we feel, whether it’s happiness, sadness, anger, or any other emotion, and finding healthy ways to express and cope with these feelings.

For example, a close relative or friend passes away unexpectedly. Upon hearing the news, you might experience a wide range of negative emotions. From shock, horror, and denial, to sadness, and grief. It might take some time for you to recover from this traumatic event. And this might lead to mental health issues like depression. That’s because highly traumatic events like this are difficult for us to process. So, to successfully navigate your emotions, you might need to work with a professional to overcome these emotions.

But, for less extreme cases, like day-to-day disappointments, an emotionally healthy person can easily deal with these petty grievances. Things like controlling your temper when someone cuts you off on the freeway, or not ruminating over your boss’ remarks during the last meeting.

Emotional well-being is essential because our emotions are the foundation of our mental health. Having a lot of negative emotions creates negative feelings that seep into the other areas of our mental (and physical) health.

Cognitive Wellbeing

Our cognitive health relates to our thought processes, beliefs, and perceptions. It includes having a positive and realistic self-image, practising self-compassion, and maintaining a healthy level of self-esteem. Cognitive wellbeing also involves our ability to solve problems, make decisions, and manage stress.

For instance, if you have a healthy cognitive health, it’s easy for you to come up with creative ideas. And planning and following through on projects can feel like a breeze.

But when you have cognitive challenges, you might become forgetful. It might even be hard for you to focus on what you’re doing. And you tend to fall for impulsive and destructive behaviour easily. All these might lead to more severe challenges like low self-esteem.

Social Wellbeing

People are inherently social beings. And our mental health is connected with our interactions and connections with others. Building and maintaining healthy relationships, experiencing a sense of belonging, and having a support network are all equally important for our social well-being.

Typically, our social well-being becomes a byproduct of good emotional and cognitive health. When we’re feeling cheerful, optimistic, and confident, it’s easier to make friends. We’re more inclined to want to go out with friends, meet new people, and interact with those around us.

Conversely, we tend to isolate ourselves when our cognitive and emotional health spirals. We avoid interacting with people because we feel ashamed and judged. We don’t feel comfortable spending time with anyone, even those closest to us.

These three pillars of mental health are interconnected. Poor emotional health usually triggers cognitive problems, which result in poor social interactions. That’s why you’ll notice people with severe mental health issues tend to experience life’s difficulties quicker and more intensely than someone without mental health issues.  

How can you Maintain Good Mental Health?

Caring for our mental health is a commitment that requires attention, self-awareness, and proactivity. Here are some strategies that promote and maintain good mental health:

Practice self-care:

Self-care is more than just spa dates, eating out, and living lavishly when stressed or depressed. A good self-care routine charges your emotional battery. And it does not become an avoidance strategy.

You can consider engaging in hobbies, spending time with loved ones, or simply taking time for yourself. Journaling, meditating, and brainstorming solutions can also be a form of self-care. Just remember, it needs to be something that recharges you.

Live a healthy lifestyle:

There’s a saying that your mind follows your body. If your body feels good, it’s easier for your mind to feel good. So, prioritise physical health by exercising regularly, eating a balanced diet, staying hydrated, and getting adequate sleep. Also, try to be less sedentary every day. Opt for more active forms of work like getting a standing desk, doing walking meetings, or scheduling stretching breaks throughout your day.

Practice mindfulness and relaxation:

Practising mindfulness, meditation, and deep breathing techniques are all tools we teach our clients. These practices can help you manage stress, reduce anxiety, and enhance mental clarity. Making you feel calmer and better equipped to tackle stressful situations.  

Seek support:

Don’t hesitate to reach out for help when needed. This can include talking to your friends and family when things are tough. You should also seek professional help from a psychologist if you think things are taking a turn for the worse. But what we find works best is that, even if you’re not yet at your breaking point, talking to a psychologist can help you identify potential “pain points.” Think of it as getting a regular physical exam from your doctor.  

Set personal and professional boundaries:

Establish healthy boundaries in relationships and at work. This will help you prevent burnout and maintain a healthy work-life balance. Plus, it also allows you to build more beneficial relationships with the people around you.

Managing your stress levels:

Develop effective stress management strategies. This might include time management, problem-solving, and reframing negative thoughts. A stress management toolbox allows you to eliminate negative feelings from the get-go and not let them take root and grow into something unpleasant.

Limiting negative influences:

Reduce exposure to negative media, social comparisons, and toxic environments that can impact your mental well-being. That’s because these things influence your thoughts, ultimately affecting your mood and emotions. So, be more mindful of the things you consume.

Foster healthy relationships:

Foster healthy relationships: Build better relationships with your friends, family, and community. Strong social support is a powerful buffer against mental health challenges because it can help you feel less alone. Plus, they can be your source of strength and positivity. Just make sure you’re surrounding yourself with the right people.

Seek professional help:

If you’re struggling with persistent sadness, anxiety, or other emotional challenges, seeking help from a mental health professional can provide valuable insights and tools for managing and improving your mental health.

Managing your mental health is not easy, especially with how busy the world is today. You will need to be proactive and consistent because life will throw a lot of challenges, and we’re not expected to go through them alone. In your journey to building mental resilience, surround yourself with the right people. And if you need help, work with a professional who can guide you throughout your journey.

Need some guidance? We’re happy to help you navigate your mental health journey. Let’s talk!

If you’re experiencing mental health issues, or you know someone who is, reach out to MeHelp Psychology for assistance. We’re here to listen, chat and plan the right support for you.

If you require immediate assistance, Lifeline provides 24-hour crisis support telephone service and suicide prevention services.

“Online Therapy has been a lifesaver for me. I have been going through a cycle of anxiety and burnout for most of my career. And I’ve always wanted to seek help, but it’s so hard for me. Just thinking about the logistics of finding a Psychologist, making a call to book an appointment, and going to the clinic already felt like a massively overwhelming chore. Aside from that, it’s hard for me to find the time in my busy schedule to go to therapy. So, I procrastinated on it for the longest time. It was not until I found online counselling that I tried my first session. Finding an online therapy platform that allows me to talk to a registered psychologist and overcome my challenges has been a big blessing. Because of online counselling, I made progress in managing my anxiety, stress, and burnout.”

– A client’s experience with discovering online psychology

One of the hardest things to do for people experiencing mental health challenges is to seek help. Not only because of all the logistics and tasks they must do – we all know how hard it is to move when having mental health issues. But also because of the shame we feel about seeking help. These two things are why many people who experience mental health issues do not seek help.

But the good thing is that seeking help is much easier when experiencing mental health challenges. Thanks to the internet and online counselling.

What is Online Therapy?

Online therapy, also known as telehealth, e-counselling, online psychology, or teletherapy, is a way to seek professional help using the power of the internet and digital methods. Online therapy allows you to talk to a professional Psychologist remotely and from the comfort of your own space.

So, instead of face-to-face sessions in a traditional therapy setting, you can engage in counselling online through video calls, phone calls and text message services.

This approach caters to modern lifestyles and behaviours, offering flexibility and overcoming location and travel barriers that might usually hinder access and commitment to in-person therapy. It also reduces the emotional resistance to seeking help since some people find sitting in an office discussing the most important intricacies in their lives slightly uncomfortable.

How Does Online Counselling Work?

Online therapy works almost the same way as traditional therapy. The only main difference is it happens virtually, on an online platform. But aside from that, the interventions are the same as in-person.

You can schedule an appointment at your most convenient time and gain access to a registered Psychologist from wherever you are. Your Psychologist will help you create a counselling plan to help guide you through the issues you are experiencing and will be a support for your ongoing needs.

Click on this link to learn more about MeHelp Psychology

The Convenience of Online Therapy

For starters, anyone can find online psychology convenient, but here are a few examples of why you might find online psychology to be a convenient alternative to in-person therapy:

Shift Workers

People working irregular shifts, such as nurses, firefighters, or FIFO, may find it challenging to schedule in-person psychology sessions. Teletherapy allows them to access support at varying hours that align with their schedules.

Parents with Young Children

Parents with infants or young children may have limited flexibility due to childcare responsibilities. Getting therapy online eliminates the need for arranging childcare or leaving the house, making it more accessible for them.

Frequent Travellers

Business professionals or individuals who frequently travel for work can maintain a consistent therapeutic relationship by accessing a Psychologist online from different locations. This ensures continuity in their mental health support.

Individuals with Physical Disabilities

People with physical disabilities that make it difficult to attend in-person appointments can benefit greatly from teletherapy, as it eliminates the need for transportation and navigating physical barriers.

University Students

University students often have busy schedules with classes, extracurricular activities, and part-time jobs. Online counselling allows them to receive support without having to commute to a psychologist’s office.

Individuals in Remote Areas

Those living in regional, rural or remote areas may have limited access to mental health services. E-counselling bridges this gap, ensuring they can receive professional help without travelling long distances.

Anxiety or Agoraphobia

Individuals dealing with anxiety or agoraphobia may find it challenging to leave their homes for face-to-face sessions. Working with a Psychologist online provides a safe and comfortable environment for them to seek help.

Busy Professionals

Professionals with demanding careers may struggle to allocate time for in-person psychology. Online sessions can be scheduled during lunch breaks or after hours, allowing them to balance work and self-care.

Social Anxiety

People with social anxiety may find it less intimidating to open up to a psychologist through the relative anonymity of online platforms, reducing the fear of face-to-face interactions.

Couples in Long-Distance Relationships

Couples in long-distance relationships can benefit from online couples therapy to address issues and maintain a healthy connection despite geographical separation.

Elderly Individuals

Seniors who may have difficulty with mobility or transportation can easily access online counselling from the comfort of their homes, ensuring they receive the mental health support they need.

Night Owls & Morning Larks

Some individuals are more active and alert during the morning or the late hours of the night. Virtual counselling accommodates their preferred schedule, allowing them to engage in therapy when they feel most comfortable.

Stigmatised Concerns

People facing stigmatised mental health issues, such as addiction or certain mental illnesses, may prefer the privacy and confidentiality offered by online psychology.

Teens and Adolescents

Young people who may feel uncomfortable discussing their issues face-to-face with a psychologist may find it easier to communicate through digital channels, promoting openness and engagement in therapy.

Expats and Cultural Adaptation

Expatriates and individuals adjusting to a new culture can access online psychology to address the unique challenges and stresses associated with relocation.

Other

Perhaps you simply feel uncomfortable at the thought of sitting in an unknown space or environment to share important details about your life and you would feel more comfortable doing so from the comfort of your own home.

What are the Most Common Forms of Working with a Psychologist Online?

Video Consultations

Some people feel at ease with talking with their psychologist but do not want to go to a physical space for their sessions. This makes video consultations the perfect platform for them.

Phone Consultations

Some people feel uncomfortable showing their faces but are comfortable voicing their feelings and emotions. This makes phone consultations more effective for seeking help.

Text/Chat Consultations

Talking to people, especially psychologists, can be challenging, especially for first-timers. And not everyone is comfortable with voicing out their feelings. This makes text/chat consultations an easy way to get introductory professional help. It is a perfect stepping stone, especially for those who aren’t quite ready to open up intimately to a Psychologist.

What are some Advantages of Online Counselling?

1. Accessible to anyone with an Internet

Online counselling breaks down barriers like distance and transportation. All you need is an internet connection.

2. Convenient and Flexible

Most people have busy schedules and often have multiple places to be in one day, so cutting out the need to travel to a psychologist’s office offers more convenience and flexibility in your week.

3. Tailored to your Needs.

Teletherapy offers various communication methods, from chats to phone calls and video calls. This allows people to choose the mode they’re most comfortable with and is matched with a psychologist suited to their individual needs.

Does Online Psychology Work?

Research shows that online therapy can be as effective as in-person psychology when managing various mental health issues. Several studies have also demonstrated a significant impact in reducing mental health symptoms. Moreover, virtual counselling provides people with better access to mental health support because of its cost and convenience.  

Ultimately, the effectiveness of any psychological treatment can be attributed to different factors such as the client’s willingness to engage, the Psychologist’s expertise, and the severity of the mental health concerns.

Where to Find Online Psychologists?

In today’s digital age, finding a psychologist has become incredibly accessible but also, incredibly difficult if you don’t know where to start. What sets MeHelp online psychology apart is our commitment to streamlining the process for you. We understand that scouring the internet for hours to find the perfect psychologist can be daunting, especially if you’re unsure of what exactly you’re seeking.

At MeHelp Psychology, we remove this burden entirely. Our unique approach involves a discovery call session with a registered psychologist, ensuring a tailored match to address your specific counselling needs. Say goodbye to the overwhelming search and hello to personalised support.

Contact MeHelp Psychology and book a discovery call to answer any of your questions and access a range of psychologists matched to your counselling needs:

Further Resources

For more information on the efficacy of online psychology, below is a list of publications outlining the effectiveness of online psychology

1. A comparison of electronically-delivered and face to face cognitive behavioural

therapies in depressive disorders: A systematic review and meta-analysis (2020)

2. The effectiveness of telehealth versus face-to face interventions for anxiety

disorders: A systematic review and meta-analysis (2021)

3. Internet and Face-to-face Cognitive Behavioral Therapy for Postnatal

Depression Compared With Treatment as Usual: Randomized Controlled Trial

of MumMoodBooster 2021.

4. The uptake and effectiveness of online cognitive behaviour therapy for

symptoms of anxiety and depression during COVID-19 (2021)

5. A naturalistic study of the acceptability and effectiveness of internet-delivered

cognitive behavioural therapy for psychiatric disorders in older Australians

(2021)

6. Review of the current empirical literature on using videoconferencing to deliver

individual psychotherapies to adults with mental health problems (2021)

7. Internet-based vs. face-to-face cognitive behavior therapy for psychiatric and

somatic disorders: an updated systematic review and meta-analysis (2018)

If you’re experiencing mental health issues, or you know someone who is, reach out to MeHelp Psychology for assistance. We’re here to listen, chat and plan the right support for you.

If you require immediate assistance, Lifeline provides 24-hour crisis support telephone service and suicide prevention services.

“Have you ever felt like there’s something bad about to happen in your life? Like you’re leaving the house to go to work, and you have this feeling of anxiety that you might’ve left the stove on, the refrigerator door open, or the door unlocked. You feel like you’ll go home to a burned house. And your life will be over. Then you go through your day, forgetting about it. But it gets replaced with other fearful thoughts. “Did I send that email I needed to?” “Did my proposals have any typos?” “Why is my mum calling me? Did something bad happen?” And throughout the day, you’re just bombarded with all these thoughts. Until you get home, everything’s good. But you’re exhausted beyond explanation. Then you go through the same cycle again tomorrow. And now you feel perpetually tired.”

– A person describing how anxiety feels

Being afraid, worried, and paranoid is normal. It’s actually a survival mechanism we inherited from our ancestors. These feelings have helped our predecessors survive the wild – when times were still dangerous and animals were preying on them. Since this was an important survival mechanism, it was coded in our genetics and became an integral part of our brain’s evolution.

That’s why even up until now when the world is a much safer place, we experience anxiety. Anxiety that acts as a survival mechanism – preventing us from going to situations that our brain sees as “life-threatening.”

What is anxiety?

Beyond Blue says anxiety is more than just feeling stressed or worried. Anxiety is an emotional response our body has when it’s faced with stressful situations. It manifests as fight, flight, freeze, or fawn response to unfamiliar or uncertain situations. This happens because our brains are wired to feel unsafe about uncertain and unfamiliar situations. Because in the early days of man, uncertainty could mean death.

Being anxious is a natural feeling for people. We feel it at various times in our lives – before a big presentation, going to new places, or trying out new things.

What isn’t normal is being in a constant state of anxiety or having extreme responses to our fears. These extraordinary events can be considered an anxiety disorder. It is a prevalent mental health issue with 3 million Australians living with anxiety. Anxiety is the most common mental health condition in Australia. 1 in 4 people will experience anxiety at some stage in their life.

Am I anxious or nervous?

Many people unknowingly interchange anxiousness and nervousness because they’re almost the same. However, two key differences between nervousness and anxiousness are intensity and length.

Everyone gets nervous. Be it on a first date, in line for a rollercoaster, or a big speech. But it usually goes away once we’re already in the activity. And it doesn’t stop you from doing the activity.  

Anxiety on the other hand tends to be a more intense response. Some people freeze in fear and are not able to move. Some get violent and defensive. Others run away and avoid. While some submit unwillingly.

Further, anxiety tends to have a longer duration. Sometimes to the point of being a lifelong fear. That’s why some people never overcome their fear of needles, doctors, or heights.

What are the different types of anxiety?

Anxiety is not a one-dimensional challenge. In fact, there are five types of anxieties people have. Some have only one or two. While others have all.

These types are Generalized Anxiety Disorder (GAD), Phobias, Social Anxiety, and Post-Traumatic Stress Disorder (PTSD), and Panic Disorder.

Generalized Anxiety Disorder (GAD)

Generalized anxiety is the state of constantly worrying about everything. It’s living a life full of fears about many different things. Having a mindset that something will always go wrong.

This disorder can have its challenges because it tends to interfere with people’s daily lives.

The story shared in the excerpt at the beginning of this article is an example of a Generalized Anxiety Disorder case. The key indicator for GAD is being constantly worried about everything. It’s having a lot of negative what ifs.

Phobias

Specific phobias on the other hand are more specific. These anxieties tend to be attached to certain things. And this is one of the most common types of anxieties.

Think about fear of heights, fear of doctors, fear of clowns, and all types of fears.

However, for some, these fears are easily conquerable. Some people find it harder. And they tend to have more intense reactions.

For example, a lot of people are afraid of heights. But some can overcome it easily and stand on a ledge of a tall building. While others tend to freeze or faint even just by thinking about walking closer to the ledge.

Social Anxiety Disorder

Social anxiety is a fear of being in social situations because of the fear of judgment or scrutiny. People with social anxiety tend to feel self-conscious, judged, and constantly worried about embarrassing themselves or being negatively evaluated by others. Another trait of Social anxiety disorder is the ruminating factor – a frame of mind that constantly runs through previous conversations and interactions with the fear that you might have said or done something wrong.

This fear is one of the leading causes why some people tend to be “anti-social.” And in extreme cases, this interferes with people’s lives because they tend to avoid all kinds of social interactions – both personal and professional.

Post-Traumatic Stress Disorder (PTSD)

PTSD is something people develop after undergoing an extremely stressful event (or chain of events). Traumatic events can include natural disasters, accidents, physical or sexual assault, or war.

It’s important to note that PTSD is not limited to what we may typically perceive to be an extreme event; it can also be a series of events that occurs to someone that disrupts their sense of safety, shatters their emotional equilibrium, and overwhelms their ability to cope. These events might involve prolonged emotional abuse, persistent bullying, ongoing exposure to violence, or even the slow erosion of one’s mental well-being due to chronic stressors. The key factor in the development of PTSD is the profound impact these experiences have on an individual’s psyche, often leaving lasting imprints that manifest in a range of distressing symptoms and reactions.

People with PTSD tend to experience symptoms such as flashbacks, nightmares, severe anxiety, or avoidance of situations or triggers that remind them of the traumatic event.

Panic Disorder

Panic disorder is an intense manifestation of anxiety that happens repeatedly. It’s usually triggered by the previous anxieties mentioned or at random. It’s also what other people call a panic attack. Some signs of a panic attack are overwhelming fear, palpitations, chest pain, dizziness, and breathlessness.

What should I do about my anxiety?

Treat Anxiety

If you think you are experiencing anxiety and it’s interfering with your daily life, it’s important to address it so you can learn to manage it and continue moving forward without the barriers of anxiety holding you back. In overcoming anxiety, it’s crucial to recognise that the goal isn’t necessarily to “fix” anxiety but to manage and navigate its impact effectively.

The focus should be on developing coping strategies and skills that empower individuals to live fulfilling lives despite the presence of anxiety. This entails acknowledging anxious thoughts and feelings without judgment, learning to reframe negative thought patterns, and adopting relaxation techniques to regulate the body’s stress response. By fostering resilience and embracing a gradual exposure to anxiety triggers, individuals can gain mastery over their reactions. This process requires patience and self-compassion, aiming not for elimination but for empowerment in the face of anxiety’s challenges.

Anxiety Medications

If you are considering the use of anxiety medication, it’s essential to embark on this path under the guidance of a qualified healthcare team consisting of a general practitioner (GP), psychologist, and psychiatrist. Anxiety medication can be a valuable tool in managing symptoms, especially when integrated into a comprehensive treatment plan.

Your GP plays a pivotal role in this process, as they possess a comprehensive understanding of your medical history and can assess whether medication is a suitable option. Collaborating closely with a psychologist allows for a holistic approach, addressing the underlying psychological factors contributing to anxiety. A psychiatrist specialising in mental health medications brings expertise in tailoring medication choices and dosages to your unique needs. This collaborative effort ensures that treatment aligns with your overall well-being and minimises potential side effects. Remember, the journey to finding the right anxiety medication and dosage is nuanced and requires ongoing communication between all members of your healthcare team to achieve the best outcomes.

Next Steps

The first step you need to take is to consult with a mental health professional so you can get properly assessed. This will also inform you of what kind of anxiety you are experiencing and the best way to address it, manage it and treat it.

Although having some anxiety in life is normal because it helps us avoid dangerous situations, it should never gain control of your life. It should be a signal of caution from your brain, but not your reality. You have the power to control it, overcome it, and live the life you want.

If you’re expressing symptoms of anxiety, or you know someone who is, you can reach out to MeHelp online psychologists for assistance.

If you require immediate assistance, Lifeline provides 24-hour crisis support telephone service and suicide prevention services.