you are not alone
Help for when you’re feeling down
- Make a cuppa and sit outside in the sun/fresh air
- Ring someone for a yarn – Elders, family, friends
- Put your bare feet on Country (sand, dirt, water) Eg. Bushwalk, gardening, sitting in peace
- Swim in fresh or salt water to cleanse your energies
- Move your body (walk, run, yoga, dance)
- Plan a FaceTime catch up with the mob to play games and check in with each other (this was specific to when we were in lockdown – we can expand this to be in person or outside)
If you can name it, you can tame it
When you’re feeling low, it can be easy to sink into the feeling – but finding ways to manage your negative feelings in the moment can make a meaningful difference to the way you feel.
Putting words to how we’re feeling has been shown to help us create distance from those feelings – if you can see the emotion, you don’t have to be the emotion.
What you can do right now to feel better
have a yarn
Talking to a mate about your feelings can be challenging, but many people find it really helpful. Opening up can help you feel connected and supported. Remember you don’t have to go through things on your own.
Sunlight, fresh air and being in nature in general are powerful ways to improve emotional wellbeing in the moment. You might like to go for a walk on Country, sit outside, enjoy the sunshine, do some gardening.
do something you enjoy
You might like to listen to music you enjoy, watch your favourite TV show, read a book or play a game.
Keep a regular sleep/wake time
Suffering from depression can make it difficult to stick to a routine. Keeping a consistent bedtime and wake time sets aside the requisite 7-9 hours of sleep, and gives your body the opportunity for a full night of sleep.
Find ways to ground yourself
Grounding connects you with the present moment, rather than getting caught up in your thoughts. One way to do this is to use your five senses: Try to name what you can see, what you can feel, what you can hear, what you can smell & what you can taste.
Putting your feelings into words can help you work through challenging or complex experiences. You might choose to write on a piece of paper, type on a computer or phone, or record a video or voice recording.
Create a self-care box
When you’re struggling, it can feel comforting to have easy access to all of your favourite things. Making a self-care box is a bit like preparing a first-aid kit for your mental health. It doesn’t have to be physical either – you might like to just write a list that reminds you of your favourite things.
You could include: Your favourite books or movies, a cosy blanket, slippers or outfit, your favourite food or type of tea, words of encouragement, or some of your favourite quotes, comforting notes or letters from loved ones, photos that make you feel good.
Call 13 YARN (13 92 76)
13YARN is national crisis support service run by Aboriginal and Torres Strait Islander people.
If you, or someone you know, are feeling worried or no good, we encourage you to connect with 13YARN on 13 92 76 (24 hours/7 days) and talk with an Aboriginal or Torres Strait Islander Crisis Supporter.
Other Support Services
Free 24/7 online counselling support for men with concerns about mental health, anger management, family violence. Call 1300 789 978