糖心Vlog

Maintaining connections with those around us is essential for overall wellbeing. It can significantly safeguard mental health.

Consider engaging with the people in your community. These include:

• family
• friends
• neighbours
• people you meet
• at work
• at school
• at the shops.

Here are some support services available:

Delivering independent support to first responders and their families.

Connecting first responders and their immediate families to their communities through physical fitness, social activities, and purposeful volunteering.

Providing support to first responders who lives with PTSD, depression, anxiety, and other mental health conditions.

Providing anonymous, LGBTIQ+ peer support and referral on issues including sexuality, identity, gender, bodies, feelings, or relationships.

Addressing health and wellbeing and helping men to become valued and productive members of the community.

A national Aboriginal and Torres Strait Islander organisation that provides a platform to amplify the voices and lived experience of Stolen Generation survivors and their families.

Relationship support services for individuals, families, and communities.

Supporting Aboriginal women and Aboriginal people who have or are currently experiencing family violence.

Providing free and confidential counselling service for Aboriginal and Torres Strait Islander Peoples.

Providing counselling and support to people affected by road trauma.

Providing up to date information on 400,000 services, from education and training to health and housing.

Physical activity benefits both your body and mind. Engaging in exercise releases endorphins, which enhance mood and improve sleep quality.

Maintain an active lifestyle. Venture outdoors for a walk or run. Participate in sports, dance, cycle, or engage in gardening. Discover activities you enjoy and incorporate them into your routine. Regular exercise boosts your mood and clears your mind.

Here are some support services available:

Providing mental health support through lawn bowling programs.

Offering current and former first responders free yoga classes.

Providing first responders impacted by trauma to experience the healing power of surfing and the ocean.

Connecting first responders and their immediate families to their communities through physical fitness, social activities, and purposeful volunteering.

Delivering independent support to first responders and their families.

Get access to a multitude of partner fitness facilities across Australia with a single membership.

Being mindful of our emotions and thoughts can help us remain calm. This awareness reduces stress and enhances our ability to handle challenging situations.

Stay attuned to your surroundings. Observe the changing seasons and the environment around you. Appreciate the sights, smells, and sounds as you go about your daily activities.

Pay attention to your feelings. Practice this mindfulness while walking, eating lunch, or waiting for a train. Being present in the moment can promote calmness and reduce stress.

Here are some support services available:

Providing a variety of resilience and leaderships programs. .

A free and confidential mental health support service for emergency workers and volunteers.

Equipping first responders with information and practical tools to promote mental fitness, increase performance, and improve wellbeing.

Participating in learning activities has been shown to enhance wellbeing. It can cultivate a sense of purpose and foster connections with others.

Explore new interests or revisit past hobbies. Consider:

• learning to sew
• reading a new book
• listening to a radio program
• taking on a new role at work
• playing a musical instrument
• enrolling in a computer course

Learning can be enjoyable. It provides a sense of accomplishment and boosts confidence.

Here are some support services available:

A free and confidential mental health support service for emergency workers and volunteers.

Providing expertise in trauma-related mental health and wellbeing.

Delivering independent support to first responders and their families.

Bringing together Victoria鈥檚 emergency management agencies to protect the mental health and wellbeing of front liners.

Inspiring positive change and delivering evidence-based approaches to minimise alcohol and drug harm.

Providing mental health information and 24/7 support.

Supporting the mental health of parents and families during pregnancy and first year of parenthood.

Providing leadership training programs and personalised coaching for Aboriginal and Torres Strait Islander men and youth.

Find your local public library in the community and across the state.

Being part of something greater than ourselves is beneficial. Acts of kindness can reduce stress and enhance emotional wellbeing.

Perform a kind gesture for a friend or stranger. Express gratitude, smile, or greet someone. Volunteer with a community group or assist a neighbor.

Helping others can provide a sense of purpose and belonging. It can also foster friendships and improve your community.

Here are some support services available:

Connecting first responders and their immediate families to their communities through physical fitness, social activities, and purposeful volunteering.

Find opportunities to give back to the community through volunteering.

Uniting the skills and experience of military veterans with first responders and civilian volunteers to aid disaster recovery operations.

Find opportunities to give back to the community through volunteering.

Supporting the mental health of parents and families during pregnancy and first year of parenthood.

• Aim for 20 minutes of daily exercise to boost energy and mood. Start with small and manageable activities like taking the stairs instead of the lift.
• Aim for eight hours of sleep each night. Limit your screen time and avoid staying in bed if awake for over 20 minutes.
• Eat regularly to maintain your energy and blood sugar levels. Choose foods that impact your mood long-term. Read the government鈥檚 .
• Stay up to date with your health checks. Take prescribed medications to maintain physical and emotional resilience.
• Avoid alcohol and drugs for stress relief. Instead, choose exercise, relaxation, and spending time with loved ones.

• Social connections are vital for emotional health. Maintain friendships and join community or hobby groups to reduce stress and loneliness.
• Stay connected with social apps such as and . Take part in the free events with your family, organised by 糖心Vlog and .
• Use relaxation strategies and consider activities such as:
  • Scheduling breaks, going for a walk, or spending time at the park.
  • Soothing the senses (have a nice warm bath or shower or listening to some music).
  • Try a breathing exercise.
  • Practice gratitude.
  • Use imagery (imagine a tropical beach or a lush woodland forest).
  • Ease muscle tension (light stretching or yoga).
  • Be creative (drawing or playing an instrument).
  • Use guides and relaxation apps such as , , and .

Depression

• Depression is different to feeling sad. It is a debilitating condition that makes you have a very low mood for at least two weeks. There is not always an obvious cause for depression.
• Sometimes, depression can lead to thoughts of self-harm or suicide.
• Common symptoms of depression include a persistent low mood and emotional numbness. People may lose interest in activities they once enjoyed and withdraw socially. Changes in sleep and appetite, low energy, and difficulty concentrating are also common. Negative thoughts and recurring thoughts of death or self-harm can occur as well. .
• Staying active and getting back into enjoyable activities can help manage depression. It can also be helpful to plan and complete activities that you feel good or proud of accomplishing.
• People who are depressed often feel the urge to withdraw and hide away. It can also be hard for people who are used to being in a 鈥榟elper鈥� role to admit to needing help. If this is you, remember there are people out there that want to be there for you to provide support. Connect with loved ones for support and seek professional help when needed.
• For more information about depression, contact one of our many support services. You can also reach out to or .

Anxiety

• Anxiety is a normal, human emotion, just like sadness or joy. It becomes problematic when it makes us perceive non-existent threats or starts to affect our day-to-day life. This is called anxiety disorder.
• Common symptoms of anxiety disorders include constant worry and avoidance of activities. People may have trouble concentrating and making decisions. They might feel agitated and experience physical symptoms. These can include rapid breathing, chest tightening, sweating, and digestive issues.
• Anxiety can be managed with relaxation techniques. These include slow diaphragmatic breathing, progressive muscle relaxation, and mindfulness meditation.
• Visit for more information about anxiety or reach out to one of 糖心Vlog鈥檚 support services.

Post-traumatic stress disorder (PTSD)

• PTSD can occur after witnessing or experiencing a traumatic event, such as car accident, assault, natural disaster, or sudden death of a loved one.
• Common symptoms of PTSD include re-living the traumatic event, feeling hyper-alert or on-edge, avoiding reminders of the event and feeling detached or numb.
• It is also possible for people to experience secondary trauma from a loved one鈥檚 PTSD.
• If you鈥檝e experienced a traumatic event, talk about your feelings with others and use healthy coping strategies like exercise, socialising, and self-care, while avoiding drugs, alcohol, and other numbing mechanisms.
• Visit for more information about PTSD.

Starting a conversation about your loved one鈥檚 mental health isn鈥檛 easy, but it can make a big difference.

PALS (Prepare, Ask, Listen, Support) is a simple acronym to help you get started:

Prepare:

• Feel ready and be in the right headspace.
• Know what you want to say. Make some notes and practise different responses.
• Be prepared for unexpected reactions. Your loved one might not be ready to talk or may express difficulties that are more serious than you anticipated. Both reactions are possible, and valid.
• Choose the right moment to have the conversation.

Ask:

• Start by asking how they are feeling.
• Use open-ended questions to encourage conversation. For example: 鈥淗ow are things going?鈥� or 鈥淵ou鈥檝e seemed a bit quiet lately. What鈥檚 on your mind?鈥�
• Avoid confrontation if they don鈥檛 want to talk but let them know you are there to listen.

Listen:

• Give them the opportunity to talk and really listen.
• Validate their experience.

Support:

• Don鈥檛 rush into 鈥榝ixing鈥� them.
• Ask what you can do to help.
• Encourage them to talk to others and seek professional support.
• Work with them to create a plan to start improving their mental health.

Get help if you鈥檙e worried about your loved one. A mental health professional can give advice and provide you with support.

If you are concerned about your loved one, speak up. Talking about suicide does not 鈥榩ut ideas in their head鈥�. A supportive and open conversation could save their life.

The Department of Health has a which has information about suicide prevention strategies in Victoria.

Learn about or .

If you need immediate help or guidance, these services are available 24 hours a day, seven days a week:

• (1300 659 467)
• (13 11 14)

If they are at immediate risk of harm, please call Triple Zero (000).

It can be hard to call emergency services when your loved one is an AV employee or volunteer. Keeping them safe is always our number one priority.

We often notice changes in our loved ones before they do. Sometimes our loved ones aren鈥檛 ready or able to acknowledge that they are not coping.

It can be frustrating to watch your loved one struggle. There are ways you can show your support.

Be patient with your loved one. Resist the urge to 鈥榝ix鈥� their problems. Often, they just want you to listen. Stay open and approachable and try not to force the conversation.

Remember to also look after your own mental health and wellbeing. If you need support, we are here to help. Access 糖心Vlog support services on 1800 MANERS (1800 626 377).

If you need immediate help or guidance, reach out to these services:

• (1300 22 4636)
• (1800 187 263)

You may also find support by connecting with a or .

It鈥檚 normal for AV employees and first responders to be impacted by their job. Being a paramedic is rewarding, but it can also be difficult and demanding. Your loved one鈥檚 wellbeing will be affected in both positive and negative ways by their work.

Some of the stressful parts of being a paramedic include:

• Exposure to trauma.
• Exposure to suicide.
• Aggression.
• Uncertainty of the job.
• Shift work.
• Workload demands.

You can help your loved ones by suggesting:

• Completion of SMART 2.0庐 session. Email smart.program@ambulance.vic.gov.au for more information.
• Contacting 1800 MANERS (1800 626 377) to access AV鈥檚 different support services.
• Open conversations with managers and colleagues.
• Working together to improve wellbeing.
• Developing a healthy outlook on life by focusing on what you can control over what you cannot.

Working in emergency services has many benefits. Our people make a huge difference in their patients鈥� lives and provide important support for their communities. They often feel joy and achievement from their work. Other benefits include:

• Pride and satisfaction in helping others.
• Camaraderie among colleagues.
• A sense of purpose.
• Responsibility and connection to the community.
• Excitement and variety.
• Developing clinical skills.

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