With millions of Australians facing extended lockdowns and restrictions, the isolation has made it harder to not only check in with the people in our world, but also to recognise the early signs of someone struggling. 

As we approach R U OK? Day on Thursday 9th September, we are encouraged to genuinely focus on checking in on one another and asking, ‘are they really ok?’  

At any one point, 1 in 6 working-age Australians will be suffering from a diagnosed mental illness, and a further 1 in 6 will be struggling with symptoms of poor mental health, such as fatigue, worry and sleep issues. With the added pressures of the past two years, many employees are showing up to work carrying the weight of struggling mental health. 

Within a workplace, it’s important to develop a culture where everyone can feel confident asking and answering the simple yet impactful question, ‘R U OK?’ Besides the legal responsibility of providing a safe and healthy workplace, regardless of whether in an office or remote, these conversations can make a real difference to anyone going through a challenging time. 

So how can we empower our team to comfortably check in on each other?  

Knowledge is particularly powerful when creating a mentally healthy workplace. By including mental health awareness training as a part of your organisation’s ongoing L&D program, you can empower not only those struggling but their peers as well to recognise the early signs of low mental health. 

Mental health issues can affect anyone, regardless of background, age, gender or income, and symptoms often look different from person to person. Providing education to your teams around not only the normalcy of mental health struggles, but the simple signs to look out for in each other, has the potential to change someone’s life.  

Make it as easy as possible for employees to reach out for extra support when needed. Consider this pathway as crucial as your team knowing where the fire exits are in an office building. Knowing the pathway to support can make an impactful difference, particularly when someone is in a crisis situation. 

Employee EAP and Mental Health Counselling programs are an amazing way to provide wellbeing support to employees. If not available, ensure you have implemented clear promotion for and education around accessible community support options such as those listed below.

Lifeline 13 11 14 
Beyond Blue 1300 22 4636 
The Suicide Callback Service 1300 659 467 
MensLine 1300 78 99 78 
Kids Help Line 1800 55 1800  

With a solid foundation of mental health education, and clear pathways to extra support for anyone struggling, you have already made beneficial steps to creating a mentally healthy workplace. As the year goes on, make time to remind and refresh your teams. Days like R U OK? Day are purposefully developed to help foster an environment within your workplace for conversations around mental health, suicide and suicide prevention.  

In partnership with Go1, R U OK? have masterfully developed the online course below, helping your teams learn when and how to ask 'R U OK?' at work. The course is free and accessible, ready to be integrated into your R U OK? Day plans.  

In addition, make sure you check out the other amazing workplace resources from RUOK?, including Workplace Champion packs and registration for their R U OK? Day webinar on Thursday 9th September 2021.

Looking for comprehensive Mental Health and Wellbeing training?  

Go1 has over 2,000 training modules and resources developed specifically to educate and increase the health and wellbeing of your team. Speak to your Go1 Customer Success Manager today about curating a playlist built to educate and empower.  

For more insights, be sure to subscribe to the Go1 newsletter to stay on top of all the latest L&D trends. Or, you can book a demo today to find out how Go1 can help with your team’s learning needs.

Please remember, if you are experiencing significant distress, you can reach out to Lifeline 131 114 or Beyond Blue 1300 224 636 for immediate support. If you, or anyone you know, is feeling suicidal call the Suicide Call Back Service 1300 659 467 for immediate support. 

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With the added pressures of the past two years, many employees are showing up to work carrying the weight of struggling mental health. So how can we empower our team to comfortably check in on each other?

Empower your workplace this RU OK? Day

With the added pressures of the past two years, many employees are showing up to work carrying the weight of struggling mental health. So how can we empower our team to comfortably check in on each other?

It's a question that constantly plagues us, especially as we work from home more and more.

There's a lot of pressure on organizations at the moment to do something to minimize the challenges this can have on their employees.

We teamed up with leading experts AP Psychology & Consulting Services to look at the important role that training can play in supporting people in this new landscape.

What do we mean when we say employees are 'thriving'? 

AP Psychology & Consulting Services defines thriving at work as the following: 

Employees are happy, healthy and highly productive. 

They feel safe to express themselves and their opinions and raise concerns. 

There are policies and procedures that promote the mental health, wellbeing and safety of individuals and everyone around them. 

eLearning isn't a magic bullet, but well-timed education can make a world of difference.

Here are some points to consider, to help you get the most out of your online training:

eLearning works best when paired with clear policies, procedures, and workplace actions that support it.

It requires a clear statement from the workplace and leaders that protect and promote appropriate behaviors in the workplace.

It is greatly improved with context, either through videos or messages from the workplace, to demonstrate how that learning can be applied and how important it is to the workplace.

We need to learn in a variety of forms. Often people need to hear the same thing from multiple sources and in multiple ways and a large library of eLearning is ideal for this.

Online learning is highly effective when paired with blended solutions like workshops or virtual meetings guided by experts.

L&D professionals are often hamstrung by competing priorities. There may be support for an initiative, but no funds. Or there are funds, but no time. Or often, neither funds nor time feels available.

If you are stuck for a place to start, AP Psychology & Consulting Services recommends taking the following steps: 

There's a system of building blocks that allow people to thrive at work.

The first is creating a psychologically safe environment, which is a fundamental responsibility of every workplace.

The next is providing education and support for people's mental health.

The last is providing the tools and space for people to manage their own wellbeing in the way that works best for them.

An ideal workplace program might look like:

Leaders set the standard and lead by example. If we educate them, support them, and help them to thrive at work, they'll set the standard for the rest of the workplace.

Give your leaders access to the resources they need to learn more about what it takes to be a psychologically safe leader. And give them time to learn and practice those skills.

Complement this with policies and procedures for your workplace.

Give people a clear and obvious place to point to, to know what is expected of them and what is and isn't okay at work.

Make sure your employees have training resources that they can use to skill themselves up. Ongoing education is a fundamental aspect of thriving at work.

MHA has a full Mental Health Month toolkit you can download, as well as policy and procedure links and advice on their website.

For our local Salt Lake City residents, MHU has set up a fantastic new suite of programs and films that they're launching this May.

💡 A tip from us: work with experts - don't try and take on everything yourself. We're excited to be working with AP Psychology & Consulting Services to help guide us on our own journey.

Visit the Go1 Content Insider - April Edition to learn more about what's available in the Go1 Content Hub

Go1 customers can access guides and six new playlists that have been developed in collaboration with AP Psychology & Consulting Services to help you roll out a program like this. Just ask your CSM or get in touch.

L&D professionals are often hamstrung by competing priorities. There may be support for an initiative, but no funds. Or there are funds, but no time. Or often, neither funds nor time feels available. If you are stuck for a place to start, there's a system of building blocks that allow people to thrive at work.

What makes employees thrive?

L&D professionals are often hamstrung by competing priorities. There may be support for an initiative, but no funds. Or there are funds, but no time. Or often, neither funds nor time feels available. If you are stuck for a place to start, there's a system of building blocks that allow people to thrive at work. 

Running a small business has always required hard work. There’s the long hours, the people management, the administrative duties, and the stress that goes along with balancing these aspects. In fact, one in three small business owners report high levels of psychological distress.

However, the impact of COVID-19 over the last nine months has presented small business owners with challenges they couldn’t have seen coming. Unfortunately, this has had an adverse effect on their mental health and wellbeing. 

What issues are small business owners facing?

Depending on the sector, these challenges are as varied as they are difficult. Many small business owners have to reduce the amount of hours that staff work, or stand employees down entirely. Others have been forced to close businesses, then re-open, then close again. 

There’s dotting the Is and crossing the Ts for JobSeeker and JobKeeper payments, keeping up staff morale and communicating all of the above to workers as transparently as possible.  

These, combined with the regular challenges facing small business owners, can generate a huge amount of stress and contribute to poor mental health and wellbeing. 

What does this mean for small business advisers?

When small business owners are under the pump, they naturally turn to small business advisers for support. Yet due to COVID-19, small business advisers have also been affected, with the ability to provide in-person support compromised by physical distancing. However, there are still ways they can assist.

There are several signs advisers should keep an eye out when it comes to their clients. These can range from a change in behaviour, such as being unusually quiet, to business-specific problems like poor cash flow. 

In light of these trying circumstances, Mental wellbeing: support yourself and small businesses online training course for small business advisers was created. 

Freely available through Go1, this collaboration between Beyond Blue and Xero provides business advisers with the tools to support the mental health and wellbeing of small business owners during these unprecedented times.  

This course was developed in consultation with small business advisers to ensure it included the most accurate, up-to-date information. There was also a conscious effort to design the resource to be as straightforward as possible to apply in practice.  

A key contributor in this area was Tim Hoopmann, a Beyond Blue speaker who also runs Spinn Business Solutions, a venture that helps businesses increase efficiency and reduce stress. 

Tim believes one of the major advantages of the course is that it helps educate small business advisers about what to look out for, and offers the tools and confidence to approach these conversations.

“Working closely with small business owners in any capacity comes with great responsibility and during the COVID-19 pandemic, many have required additional support,” he says. 

The course is also something that advisers can continually refer back to, which is key given that each small business owner’s situation will be unique. 

“It's been important for advisers to be mindful of the fact that everyone's experiences are different, approaching every situation with care,” says Tim.

Regardless of these differences, Tim maintains the importance of small business owners prioritising themselves. This rings true for small business advisers too. 

"Taking care of your wellness and mental health is the first step towards better business. When we take care of ourselves, it puts us in the best position to operate our business and take care of those around us – our teams, our customers and our suppliers,” says Tim.

“This is a must do course for anyone who deals with the small business community. It has great takeaways for helping build confidence in how to navigate these very important conversations with clients.  In addition, the principles will provide benefit to your day to day life."

This course is freely available nationwide thanks to our partnership with Beyond Blue. 

See how our collaboration with Beyond Blue is providing business advisers with the tools to support the mental health and wellbeing of small business owners during these unprecedented times.  

Challenges facing small business owners and how to combat them

Whether you’re struggling to find your keys, need a second pair of eyes on a piece of writing, or you’re searching for ‘how to’ videos on YouTube, we all need a little support sometimes. Mental health is no different. There’s nothing worse than struggling alone, so when things get tough, a helping hand, a supportive ear, or a shoulder to cry on can be just what we need. This is why it’s so important to reach out and offer support to friends, loved ones, or colleagues who may be going through a difficult time. 

However, this can be easier said than done. It’s often difficult to identify who actually needs support, and even more challenging to figure out how to offer support in a constructive, non-judgmental way. That’s why we’ve put together this helpful guide to providing social support in times of need. We cover the importance of a strong support network, how to identify the signs, practical ways to offer support, and how to care for your own mental wellbeing in the process. 

Before we get started, it’s important to note that supporting others should not come at the expense of your own wellbeing. It’s essential to strike a balance between being supportive, and not overloading yourself. This may mean not biting off more than you can chew when another, more qualified person may be able to offer support, ensuring you don’t dedicate so much time to others that you leave none for yourself, and ensuring that any situations where you are offering support are not mentally, physically, or emotionally triggering. 

For more tips on striking this balance, be sure to check out our blog post about Developing your mental health self care plan. 

What is a social support network (and why is it important)? 

Put simply, a social support network is a group of people who you can turn to for support in times of need — particularly if you are experiencing a mental health crisis. This network may include family, friends, colleagues, or even online communities. 

Building your social support network can be as simple as identifying the people in your life with whom you feel comfortable sharing important thoughts and feelings. 

It is also important to note that you shouldn’t feel pressured to include someone in your support network if you don’t feel comfortable sharing with them — no matter how ‘close’ you are in other areas of life. If someone doesn’t quite understand what you are going through, or offers unnecessary judgment, turning to them for support can be counterproductive.

According to Very Well, some of the key benefits of social support include increased motivation, healthier choices, and reduced stress. They add, “Psychologists and other mental health professionals often talk about the importance of having a strong social support network. When trying to reach our goals or deal with a crisis, experts frequently implore people to lean on their friends and family for support. Research has also demonstrated the link between social relationships and many different aspects of health and wellness.”

Due to COVID-19, offering social support in person is more difficult than usual, leading many to seek online alternatives. A few helpful resources for online social support include Beyond Blue’s forum, the Australian Government’s Head to Health website, as well as Facebook communities such as Blokes vs Black Dog. 

In order to offer social support, it is important to be able to recognise common warning signs.

The number one rule is simple: a change is worth a check-in. In essence, if you notice a change in a friend or loved one’s behaviour — particularly if they start behaving more erratically — it’s worth checking in. It rarely hurts to ask “are you okay?”. Ideally, the change may have a simple explanation, but it’s usually worth asking, just in case. 

Additionally, the American Psychiatric Association lists a number of common signs that someone may be experiencing mental health issues, including: 

Drop in functioning at work, school, or socially

Beyond Blue also offers several common warning signs, such as: 

Withdrawing from close family and friends

Avoidance of situations that result in anxiety

If you’re worried a friend or loved one is exhibiting some of these signs, a good first step before reaching out can be completing this checklist. While the K10 checklist should not be substituted for a professional diagnosis, it is a quick and confidential way to attain further insight and serves as a good guideline. 

Finally, it’s important to remember everyone will exhibit different signs in different ways, so the above lists are by no means comprehensive. Instead, remember the number one rule: a change is worth a check-in. 

According to Health Behaviour and Health Education, there are four types of social support: 

Emotional support is defined as “expressions of empathy, love, trust, and caring”. An example of this type of support may be a friend offering a kind, empathetic ear during a difficult time. 

Instrumental support means offering “tangible aid and service”. An example of this type of support may be parents offering to assist with childcare while you are recovering from a broken leg. 

Informational support includes offering “advice, suggestions, and information”. An example of this type of support may be a friend offering information and advice about a similar situation they experienced recently. 

Finally, Appraisal support is “information that is useful for self-evaluation“. An example of this type of support may be reminding a friend of all their positive qualities when they are feeling particularly down, to help them realise they are capable of overcoming a stressful situation. 

Obviously, different types of support are appropriate in different situations, so it is important to take individual context into consideration when reaching out to offer support. Generally, you will know the person you are offering support to well enough to ascertain what will best suit their needs in that moment. 

It may also help to make a support plan in advance, to ensure you don’t become overwhelmed while offering support, and are able to stay calm in the moment.

Above all else, lending a kind, compassionate, and non-judgmental ear to ensure a loved one’s problems don’t remain bottled up can often be all the support someone needs. For more information on starting these important conversations, check out our article There’s more to say after R U OK?: Keeping the conversation going. 

Maintaining your own mental health while providing support

As mentioned, supporting others while maintaining your own mental health can be a delicate balancing act. To help you achieve this balance, Go1 has a number of useful resources. 

For starters, you can check out our article What’s your stress score?, as well as Stress management: how to use meditation to manage stress.

We’re also offering a number of free courses from providers such as Beyond Blue and Blisspot throughout October to support World Mental Health Day on October 10th. To access your free courses, simply visit mentalhealthmonth.mygo1.com and sign up! 

Lastly, for a full list of upcoming events and resources to support mental health awareness, you can go to Introducing Go1’s ‘Learning with Purpose’ initiative for mental health awareness. 

As always, please remember, if you are experiencing significant distress, you can reach out to Lifeline 131 114 or Beyond Blue 1300 224 636 for immediate support. If you, or anyone you know, is feeling suicidal you can also call the Suicide Call Back Service 1300 659 467 for immediate support.

When things get tough, a helping hand, a supportive ear, or a shoulder to cry on can be just what we need. That’s why we’ve put together this helpful guide to providing social support in times of need.

How to provide social support in times of need

When things get tough, a helping hand, a supportive ear, or a shoulder to cry on can be just what we need. That’s why we’ve put together this helpful guide to providing social support in times of need. 

Nearly half of Australians (45.5%) will experience a mental health condition at some point in their lifetime, including 20% over the last 12 months. With 2020 proving to be a particularly challenging year (to say the least), it has never been more important to take the time to start open, meaningful dialogues about mental health, and honestly assess your own mental wellbeing. 

The good news is that the number of Australians seeking support continues to rise, with 4.3 million people receiving mental health-related prescriptions in 2018-19. We want that positive trajectory to continue, ensuring everyone feels comfortable and supported accessing mental health support services. 

With this in mind, we’re very excited to introduce Go1’s new Learning with Purpose initiative, in the lead up to World Mental Health Day on October 10th. 

At Go1, we believe in lifelong learning, as well as learning as an avenue for positive social and mental wellbeing. So, in addition to donations and traditional corporate social responsibility, Go1 launched our Social Impact initiative in 2019. This initiative aims to enact positive, real-world change. The process is simple: we’re connecting workforces to learning created by organisations that are on the frontline of social change. 

To achieve this, Go1 has partnered with leading organisations to train more than 300,000 people worldwide in domestic and family violence prevention and mental health awareness, providing over $250,000 AUD back to a range of NFP organisations. 

With World Mental Health Day on the horizon, our Learning with Purpose initiative follows a simple, three-step method:

Partner with leading organisations such as Lifeline and Beyond Blue to add their resources to workplace learning libraries. 

Consult with experts to determine how that learning fits into the broader picture (often on live webinars for the public). 

Design learning playlists so that people at work can find the content they need, when they need it.

For more information about Go1’s Learning with Purpose initiative, be sure to check out our corporate social responsibility page. 

Organised by the World Health Organisation (WHO), World Mental Health Day is observed on October 10th each year, with a stated purpose of “...[providing] an opportunity for all stakeholders working on mental health issues to talk about their work, and what more needs to be done to make mental health care a reality for people worldwide.” 

This year, we’re taking things a step further. During October, Go1 is placing a month-long spotlight on mental health to support this excellent cause, with the aim of reducing stigma, increasing awareness, and starting important conversations. 

To promote mental health awareness, we have broken the month down into four key topics: Stigma, Self-Care, Crisis and Advising Others. To support these themes, we’ve created a number of helpful blog articles, including an in-depth guide for Developing your mental health self care plan as well as some practical tips for Reducing mental health stigma at work.

We’ll be publishing more mental health and wellbeing articles all throughout the month, so be sure to check back in with our blog regularly for more useful tips, resources, and expert advice! 

All throughout October, we will also be hosting a number of live events to support mental health awareness via our Learning with Purpose initiative. 

Follow the links below to learn more or register for each of these live events. See you there! 

October 6th: Real Life Stories; Battling the Stigma of Mental Illness


October 9th: How to Conquer Life Invaded by Mental Illness


October 13th: What Does Effective Self-Care and Sleep Look Like Today?


October 30th: Mental Health Training for Small Business

Finally, Go1 is offering a number of free courses throughout mental health month, which have been specially curated to support positive mental health and wellbeing. From sleep to self-care to simply taking some time to check in with your feelings, there’s something helpful for everyone. 

Mental Health Continuum: Checking in with yourself


To explore Go1’s entire free mental health awareness playlist, please visit the mental health month playlist and sign up to get started. You can also check out our corporate social responsibility page for more information on Go1’s Learning with Purpose initiative. 

At Go1, we believe in lifelong learning, as well as learning as an avenue for positive social and mental wellbeing. So, we’re very excited to introduce Go1’s new Learning with Purpose initiative, in the lead up to World Mental Health Day on October 10th. 

Learning with purpose' inititative for mental health - Go1

Introducing Go1’s ‘Learning with Purpose’ initiative for mental health awareness

At any given time 1 in 5 Australian employees are likely to be experiencing a mental health condition. 

With so many people suffering in silence from the effects of anxiety, panic and depression – possibly even that person you talk to every day who always seems fine – why is there still such a stigma attached to talking about mental health? 

Mental health stigma poses significant barriers to participation in the workforce, as well as many other areas of life. Eliminating this stigma while increasing mental health awareness can support employees to seek help sooner, recover faster and maintain productivity. 

When the word ‘stigma’ is used, it generally focuses on the uninformed and negative attitudes held by many in the general community based on distinguishing characteristics such as a mental illness, health conditions, or disability.  

While stigma is not limited to just mental conditions, it’s been clear that attitudes towards psychiatric illnesses tend to be more negative than that toward medical conditions. A SANE Australia survey found that almost three-quarters of respondents living with a mental illness (74%) had experienced stigma.  

Other research has shown that stigma is one of the leading risk factors contributing to poor mental health outcomes - leading to delays in treatment and reducing the chance that a person with mental illness will receive appropriate care.  

To truly debunk the myths around stigma, we need to understand that it comes in many shapes and forms. It is important to note that improving one component may not necessarily impact the others. These include: 

personal stigma ‐ a person’s stigmatising attitudes and beliefs about other people (“People with depression should snap out of it.”)  

perceived stigma ‐ a person’s beliefs about the negative and stigmatising views that other people hold (“Most people believe that a person with depression should snap out of it.”)  

self‐stigma ‐ the stigmatising views that individuals hold about themselves (“I should be able to snap out of my depression.”)  

While people have become more informed about mental disorders in general, stigma continues to be a reality. Some elements of how stigma is perpetuated include: 

perceptions that a person is ‘weak, not sick’ – “My father and my sister don’t believe in mental illness. If you can’t cope with something it’s a weakness of character, not an actual illness.” Person with depression 

perceived danger – “All mentally ill are tainted by reports of the extremely unusual ‘crazy and dangerous’. As if at any time, they could become horrific mass murderers!” BeyondBlue blueVoices member 

beliefs that a person is responsible and can control his/her condition – “Most people seem to think depression is...something that is within your character to control.” Person with a mental health condition 

feelings of guilt, shame and embarrassment – “You keep it to yourself because you’re ashamed of it.” Person with depression 

a reluctance to disclose a diagnosis, due to concerns about discrimination and harassment – “When he [husband] was looking at applying for jobs, his psychiatrist said, ‘I wouldn’t mention he’s got a mental illness. They don’t need to know’.” Carer 

a desire for social distance ‐ “I lost quite a few friends because they were scared of me or didn’t know how to treat me.” Person with depression and anxiety 

Workplaces can benefit by fostering an attitude of support for employees who are struggling with mental health concerns in the following ways: 

Reduced turnover and costs associated with recruitment and training 

Attraction of qualified talent that prefers a workplace that supports mental health 

Reduced sick leave as employees are supported to remain productive at work 

Corporate and social responsibility in providing a workplace that is supportive of all employees 

Improved performance by supporting employees to contribute their best work 

With concerns about mental health continually rising in Australia, it’s never been more important for organisations to know how to support their employees, while providing a positive work culture and environment for all staff.  

Some effective strategies and good practices that protect and promote mental health in the workplace are as follows: 

Communicating about mental illness across the whole organisation can help to reduce fear, stigma, and discrimination in the workplace. 

Establishing a culture that is conducive to supporting employees’ mental health can be achieved by raising awareness of workplace programs and policies that promote mental health and wellness. 

Increasing awareness through online training 

Mental health training equips employees with the skills and knowledge they need to manage their own mental health and support others in their workplace. 

Online training also helps managers to identify the signs and symptoms of mental distress, and the available employee tools and supports available. By investing time into more learning, managers can feel more equipped and ready to help staff who may be experiencing the problems of low mental health.  

Encourage senior executives to demonstrate leadership around mental health. 

Providing access to an Employee Assistance Program (EAP) or other appropriate referral resources can help assist employees. 

When it comes to reducing stigma and improving the lives of people affected by mental health issues, everyone has a role to play. Challenging the stigma associated with mental illness takes understanding, education and a closer look at our own attitudes toward health. Together we can build informed and inclusive workplaces that understand and openly address the subject of mental illness. 

💡 Check out this free course by the Mental Health Movement - Mental Health Continuum: Checking in with Yourself

Real Life Stories: Battling the Stigma of Mental Illness 

Get a first-hand look at the challenges and triumphs associated with managing and recovering from mental illness as our speakers share their unique stories of recovery, support and resilience. [Register here]

Tackling Mental Health: A Conversation on Resilience with Dan Hunt and Jason Nightingale 

Both former professional NRL players, Dan and Jason know a thing or two about resilience - on and off the field. They also share a passion for breaking down the stigma around mental health, and for helping to empower individuals with the skills and resilience they need to better support themselves. [Watch here]

Please remember, if you are experiencing significant distress, please reach out to Lifeline 131 114 or Beyond Blue 1300 224 636. If you, or anyone you know, is feeling suicidal you can also call the Suicide Call Back Service 1300 659 467 for immediate support. 

Eliminating this stigma while increasing mental health awareness can support employees to seek help sooner, recover faster and maintain productivity. 

Reducing mental health stigma at work 

For more insights, be sure to subscribe to the Go1 newsletter to stay on top of all the latest L&D trends. Or, you can book a demo today to find out how Go1 can help with your team’s learning needs.To say 2020 has been a challenging year so far would be an understatement. COVID-19 has thrown many best laid plans into disarray, while lockdowns, working from home, global events, and other disruptions to daily life have had an understandable impact on many people’s mental health. 

To take my own advice (more on that soon!), the best way to look at this may be by reframing it from a negative to a positive, and viewing these disruptions as an opportunity to double down and prioritise self-care. While this might seem like an intimidating task at first glance, really, it’s an opportunity to make more time for the things you love, and less time for unhelpful activities. 

With this in mind, we’ve put together a handy guide to developing your personalised mental health self-care plan, brimming with tips, helpful resources, and clear steps to start putting your self-care first! 

As with anything, it’s important to get the basics right. Most of us probably know that optimal self-care means getting enough sleep, exercising regularly, and eating a balanced diet. We also know that this is far easier said than done, especially when it feels like there aren’t enough hours in the day. Here are a few ideas to kick-start your self-care routine.  

When it comes to sleep, the recommended guideline is 7-9 hours per night for most adults. Of course, this can vary from person to person, but it serves as a good starting point. Still, 7-9 hours doesn’t just mean lying in bed tossing and turning all night; quality, restful sleep starts with good sleep hygiene. To improve your sleep hygiene, a few common suggestions include avoiding blue light emitting electronic devices an hour before bedtime, sticking to the same sleep schedule everyday (yes, even on weekends), optimising your mattress and pillows, and avoiding stimulants like alcohol and caffeine close to bedtime. Sweet dreams! 

Exercise is another important self-care activity, to get your heart pumping and endorphins flowing. According to Australia’s national exercise guidelines, adults should aim for between 150 and 300 minutes of moderate intensity physical exercise per week, 75 to 150 minutes of vigorous physical activity each week, or any combination thereof. Again, this is a rough guideline, and won’t suit everyone, but it serves as a helpful starting point. 

So, whether you’re a runner, swimmer, or cyclist, or prefer yoga, Pilates, weightlifting, or even just a brisk afternoon walk with your dog, setting aside enough time for exercise each week is great for both your mental and physical health! 

Now, onto the fun part: food. To be clear, diet doesn’t - and shouldn’t - mean starving yourself, skipping meals, or following strenuous diet plans (unless advised by a medical professional, of course). In a self-care context, diet can simply mean eating a healthy, balanced, and delicious mixture of foods. Again, this will mean different things to different people, so we’re not here to tell you exactly what to eat, although following general guidelines like eating your 5+ fruit and veg a day can be a good place to start. 

One super helpful tip for diet self-care can simply be setting aside a little extra time to plan and prepare meals. When deadlines are looming or you're exhausted from work, it can be tempting to skip lunch, grab whatever's quick and convenient, or simply hit order on your favourite Uber Eats meal (we all have one!). Instead, setting aside a little extra time whenever possible to treat yourself to a nice, healthy home-made meal can make a world of difference to your wellbeing. You might even discover your inner gourmet chef and pick up a new hobby along the way! Who knew self-care could taste so good? 

With COVID-19 forcing many of us to work from home in recent months, setting and maintaining a healthy work-life balance has become a pressing challenge. With work always accessible, and no bus ride, train ride, or commute to clearly delineate ‘work mode’ and ‘home mode’, it’s never been more important to set clear work-life boundaries. Here are a few tips for self-care at work. 

As many of us will already know, setting work-life boundaries is easier said than done. If you’re working from home, it can be tempting to spend another 30 minutes replying to emails, send a quick reply to that Slack message before going to sleep, or open your laptop on Saturday to check on that big project. Before you know it, you don’t remember where work ends and leisure begins. To reclaim your home life, a good place to start is setting and maintaining a regular work schedule. This may mean logging on at 9, logging off at 5, and taking lunch at 12 every day. No exceptions. Communicate this schedule with other team members, making it clear that you will not be available outside of these hours. 

For some, calendars and other organisational or planning tools can be a good way to achieve this goal. Other tips include setting up a dedicated work area in your home and leaving that area once work is finished to achieve a clearer delineation between work and home lives, as well as getting outside at least once a day to refresh and separate from work, and trying a digital detox some evenings to ensure you’re not always connected to work. If you’re still struggling, Black Dog Institute has also put together this handy work-life balance checklist. 

For more tips on setting healthy boundaries, check out our blog post on Why setting boundaries at work is essential for mental wellbeing. 

It can be common to feel stressed or overwhelmed at work, especially right now. Some of your team members probably feel the same way. Hopefully, you are in a working environment where you feel comfortable and supported expressing these feelings to your manager. This can be a good thing to bring up during regular 1:1 check ins, to avoid burning out and ensure self-care is being prioritised along with achieving your workload. If you are unable to communicate this to your manager, or simply feel uncomfortable doing so, an alternative may be to express these feelings to a co-worker you trust. 

For more information, check out our tips on How to manage employees’ mental wellbeing during the COVID-19 pandemic.

According to Safe Work Australia, “sitting for longer than 30 minutes without a mini-break and sitting all day at work (being ‘too busy’ to take a break) are likely to be detrimental to your health.” As such, if you work in a largely sedentary occupation, it is important to take consistent mini-breaks throughout the day to ensure you don’t remain seated for too long. Whether that means getting up to make a coffee, stretching for a few minutes, moving to a standing desk, or just walking around for a minute or two, mini-breaks are vital for your self-care at work. 

Self-care breaks can also mean taking the time to do something you love during your lunch break, to help you relax and refresh. This may mean getting in some quick yoga, reading, listening to your favourite music or podcast, meditating, or just going for a nice, relaxing walk.

When things start to feel a little too much, one of the best things you can do for yourself is to hit ‘pause’ and make time to honestly evaluate your thoughts and feelings. This is where psychological self-care can be essential. There are lots of things you can do daily, weekly, or just whenever you need a quick reset to show yourself some love and look after your psychological self-care! 

Please note, I am not a qualified psychological expert, so if you are experiencing an urgent mental health crisis or psychological distress, we recommend seeking help from a medical professional, or reaching out to a dedicated mental health support service, such as Beyond Blue, Lifeline, or Headspace. 

We’ve put together a handy guide to developing your personalised mental health self-care plan, brimming with tips, helpful resources, and clear steps to start putting your self-care first! 