client SelF cARe BOOKlet...6 Independent Community Living Australia ICLA Client’s Self Care...

Independent Community Living Australia

client SelF cARe BOOKlet

Become your own

best supporter & work with the

ICLA team to thrive

3 2 ICLA Client’s Self Care BookletIndependent Community Living Australia

ContentsFollow your medical and specialised treatments 4Exercise regularly 5Good nutrition 6Enjoy a healthy diet 6ICLA’s tips to eating well 7Mental health and diabetes 8What to avoid 9Avoid junk food 9Avoid alcohol 10Avoid drugs 11Avoid smoking 12Take time out for yourself 13Relaxation 13Spend time with others and build positive relationships 14Connecting with culture and country 15A good night’s sleep 16Having fun and keeping busy 18Be proactive 20Drink enough water 20Sun safety 21Protection from infections and viruses 22Seek help and remember go easy on yourself 24Anxiety 24Depression 26Low self-esteem 28Hoarding 30Self-harm and suicidal ideations 32Helplines 33Awesome mental health tips from fellow ICLA clients 34

importance of being healthyMental illness is a health concern that can significantly affect how a person thinks, feels, behaves and interacts with other people. With good mental health we are able to fully enjoy day-to-day life and appreciate the people around us. You can become your own best supporter in your mental health by following some basic steps that will help you move from “Getting by” to “Thriving“.

In order to thrive we need to look after ourselves, which means following the recommendations of our medical professionals, working with our supports and taking a holistic view of mental health. We need to nurture both our physical and mental wellbeing by eating good food, getting regular exercise, socialising with others and seeking out help when things are not going well.

If we are from a CALD background, linking in with cultural ways and connection to land and heritage will also be very beneficial to social and emotional wellbeing.

This self-help booklet will give you some ideas to help you thrive and maintain your wellbeing.

Self-fulfilment

eSteem

Social

Safety

PhySiological

Thriving

Getting by

4 Independent Community Living Australia

Follow your medical and specialised treatments Mental illnesses can sometimes be very complex and present many challenges, so taking a holistic approach to our health can be the most beneficial way of managing. Therefore it is very important to follow your medical specialist advice and if you need to take medications, follow the prescribed instructions, every morning and or night. Try to take your medication at the same time everyday for the most benefit. If you are not happy with your medications and the potential side effects, speak with your medical professionals, such as your GP or psychiatrist. You may need several adjustments before finding the right balance that will work best for you.

Sometimes we may need more assistance to help manage with a mental illness, so don’t be afraid to seek out the services of a psychologist. They can work with you to overcome your problems, and if you don’t think the one you are seeing is a good match, try someone else.

Sometimes it takes a while to find the right person.

importance of being healthyAlong with weight management and physical health, exercise offers protective benefits for your mental health. A study undertaken by the National Institute of Health found aerobic exercises including jogging, swimming, cycling, walking, gardening and dancing, reduce symptoms of anxiety and depression. Be sure to get in 30 minutes of moderate exercise 3 times a week.

5 5 4 Independent Community Living Australia

ICLA Exercise Tips; 1. Make routine time

2. Pace yourself, fitness takes time

3. Listen to your body, guard against injuries

4. Stay positive, encourage yourself and reward yourself

5. Any effort is good, better than no exercise

6. Get a playlist - songs that get you moving

7. Find the exercises that you ENJOY

Reduce anxiety and depression

Boost self-esteem

Improve sleep

Reduce stress

Regular exercise


Good nutritionEnjoy a healthy dietUnhealthy choices such as processed foods, sweets and food with little nutritional value (junk food) can all impact our mental health. The mental health experts recommend eating a balanced amount of wholegrain carbohydrates, nuts, beans, lentils, fruits and vegetables to reduce mood swings and increase our energy levels. Omega-3 found in fish and Omega-6 fatty acids found in seeds and nuts, have also been proven to boost brain power and reduce mood swings.

Be a mindful eater. If you concentrate on what you’re eating, you’ll probably eat healthier. For example, people who eat while watching television tend to eat too much at one sitting. Practice mindfulness and be aware of what you are eating.

Fresh is best. Try to avoid processed foods as much as possible, they contain hidden sugars, fats and salt. Eating plenty of fresh foods, such as fruit and vegetables, will give your body the fuel required to support good mental health.

Save unhealthy foods for treats. Try not to outlaw your favourite foods, by banning something you will heighten your cravings for it, so give yourself a treat after eating well for a week.

When going out try to pack a healthy snack. Sometimes it is hard to find healthy food when you are out and about and it is so easy to be tempted by convenience/fast foods. By taking your own snacks/lunch you are the one in control.

Healthy food swaps. It can be easier to make small changes than big changes, as they’re more likely to stick. Swap white breads for wholegrain breads. Swap the frying pan for the grill. Swap salted nuts for unsalted nuts. When craving something sweet, have a banana.

Small changes add up. Change doesn’t usually happen overnight. Take small steps to improve your diet, make changes and practice positive self talk. Some of those changes will be easy, others will be harder. You’ll stick with some, and not stick with others. In time, they will become healthy eating habits that come naturally.

If you need assistance in improving your diet, let one of your support workers know, we will be happy to work with you. Check out our tips to a better diet.

iclA’s tips to eating well

Speak to your support

workersYour supports will be happy

to help you with eating more healthily.

Think about drinks

You would be surprised at how much sugar is in soft drinks and packaged fruit juices, try to drink water

whenever you are thirsty.


Mental health and diabetesLiving with diabetes can be tiring and worrying for people with a mental illness, as it requires good self-care very single day. There is no chance for a break, which means you must adapt to the practical challenges of managing the condition, such as being very careful with the foods you eat. You will also need to check your blood glucose levels regularly and perhaps you may need to take insulin. A key challenge is to stay motivated, therefore it is not surprising that some people find managing their diabetes emotionally demanding.

With junk food being so readily available, it is really hard to completely outlaw from our diets. By saying ‘No’ to all junk foods we could be setting ourselves up for failure. Therefore, if you cant do without your junk food, try to keep it just for a special treat. For example; have it once a week, say every Saturday, and when you crave junk food on other days, tell yourself you can have it on Saturday’s and stick to eating healthy on all other days.

If you are struggling with managing your

diabetes, speak to your support worker,

they will help you develop a plan

diabetes

managementtype 1

blood glucose levels

insulin

healthcare

What to avoidAvoid junk food It's called junk food because it doesn’t have any nutritional value and lacks the good brain food that keeps our mental health stable. It can be difficult, especially when suffering from a mental health illness, to watch what we eat. Sometimes quick foods can be very satisfying, however in the long term they damage our health.

Here are some of the problems related to junk food; • Eating mainly junk food can cause

many health problems

• Junk food is very high in calories, so we put on weight

• Sweet foods and drinks spike our sugar levels

• Too much salty and fatty foods can lead to high blood pressure

• The chemicals in junk food can impact our mood and cause headaches

• Fatty foods are hard on our heart and lead to high cholesterol

An idea to consider:

JUNK FOOD only on

SATURDAYS


Avoid alcohol Alcohol is a depressant, and while it can make you feel good for a while, overall it makes us feel bad. If you are taking antidepressant medication alcohol also interferes with how well they work.

Alcohol can negatively impact our wellbeing in many ways;

Alcohol interferes with the brain’s communication pathways so can disrupt our mood and behaviour, and it makes it harder to think clearly. Therefore we are more prone to making bad choices when

influenced by alcohol.

Heavy drinking takes its toll on our liver, and can lead to a variety of problems including fatty liver, alcoholic hepatitis, and cirrhosis

which is irreversible.

Drinking a lot of alcohol over a long period of time can damage our heart and cause problems such as stroke

and high blood pressure.

Alcohol can also weaken our immune system, making our body

much more prone to infections and diseases.

Avoid drugs Using recreational (harmful) drugs or abusing prescribed drugs can become a serious problem, because the effects of the drugs on our brain changes the way we think and act. Some drugs are known to make us less motivated, more irritable, anxious or even highly aggressive. Having a mental illness can make a person even more susceptible to abusing drugs because some drugs do make us feel better in the short term, but are highly damaging in the longer term.

Drugs are also highly addictive and when abused can cause serious problems. Some drugs cause the condition called drug-induced psychosis and can make symptoms of mental illnesses far worse along with making treatment less effective. Anyone who has, or is vulnerable to mental illnesses is therefore strongly discouraged from using recreational drugs or abusing prescribed drugs.

What to avoid


If you are struggling with

harmful drug use, it is important to speak

to your support worker. They will ensure you

get the help you need.

Imm

une System

Heart

Liver

Brain


What to avoid

If you give up smoking it is

likely that you will need less medication,

which means potentially less side effects. There’s lots of help out there if

you want to give up smoking.

Avoid smokingApproximately half of all people with a

mental illness are smokers. Quitting can be a great challenge and may create a temporary downturn in mental health.

The toxins in cigarettes have also been found to contribute to mood problems.

Additionally, the physical health problems caused by smoking such as heart disease,

lung disease, coughing, emphysema, frequent colds, and difficulty exercising can

all lead to mood problems and mental health challenges. However the benefits of stopping are

great and can be felt within weeks of giving up.

take time out for yourselfRelaxationMeditation, deep breathing and similar techniques have all been proven to assist mental health. By committing to 20-30 minutes each day of meditation, deep breathing or mindfulness, you can slowly improve your ability to tolerate frustration, control anger and manage anxiety.

• Imagine a place where you can feel calm, peaceful and safe. It may be a place you’ve been to before, somewhere you’ve dreamed about going to, somewhere you’ve seen a picture of, or just a peaceful place you can create in your mind’s eye.

• Look around in your place notice the colours and shapes, the smells and the temperature. What else do you notice; perhaps it is the sounds of silence.

• Focus on any skin sensations, the earth beneath you or whatever is supporting you in that place, any movement of air, anything else you can touch.

• Notice the pleasant physical sensations in your body whilst you enjoy this safe place.

• Now whilst you’re in your peaceful and safe place, you might choose to give it a name, whether it’s one word or a phrase that you can use to bring that image back anytime you need to.

• You can choose to linger there for a while, just enjoying the peacefulness and serenity. You can leave whenever you want to, just opening your eyes and being aware of where you are and bringing yourself back to alertness in the “here and now”.

YOU’VE JUST GIVEN YOUR BRAIN A MINI VACATION

Why not try “Safe Place“ imagery

Start by getting comfortable in a quiet place where you won't be disturbed, and take a couple of minutes to focus on your breathing, close your eyes, become aware of any tension in your body, and let that tension go with each out breath.

An example of a relaxing place, your imaginary place may be entirely different

15 ICLA Client’s Self Care Booklet

Spend time with others and build positive relationships

Here’s a few tips to let others into your life: • Become of member of a group that

offers activities, such as Buckingham House, or Randwick Aftercare, making friends will be easy as you will regularly see the same group of people

• Take up a hobby or interest, you will be surprised to find others with your same interest

• Take up a sport in your local community

• Volunteer in your local community

• Join in ICLA activities and get to know fellow ICLA clients

• Invite a fellow resident over to watch TV, go for a walk, hang out for a while

14

Friendship can make a big difference when it comes to mental health.

Whether it’s a weekly outing with a friend or engaging with the wider community through volunteer work. Feeling connected helps us to feel better in ourselves, making our everyday challenges easier to deal with. When we feel separated and disconnected from others for periods of time our stress levels rise and our emotions fluctuate and wear away at our mental wellbeing. Therefore

healthy relationships are part of our self-care.

connecting with culture and countryOur cultural background brings with it our beliefs, expectations, norms, taboos and influences who we are and what we think.It is therefore not surprising that our culture can influence our physical and mental health wellbeing. Such as our diet, social activities, how we express our symptoms, therefore influencing our diagnosis and our perception of mental illness. Our culture background can also be used to build our self-esteem and keep us positive when things are not going well. It can be a source of great pride and strength and connect us to our country and nature, making us feel a part of something very special.

Friendship is a lot like good food,

we need it to thrive, we are truly social

beings

If you wish to explore more ways to get in touch with

your cultural heritage speak to your support work


A good night’s sleepThe Australian Sleep Health Foundation (2014) recommend adults get 7 to 8 hours of sleep each night. A regular sleep cycle is created by going to bed and waking up around the same time each day. By getting regular and adequate sleep each night you can improve your overall mental health. Good sleep also helps us recover from illnesses quicker and makes our challenges seem less daunting.

1. Go to bed when you are sleepy and get up at the same time every morning. Do not sleep late in the mornings trying to make up for “lost sleep” and if you think you have difficulty sleeping at night, do not take naps during the day.

2. Set aside time for problem solving during the day, not the last thing at night. Identify any problems that are causing you to be anxious and try to resolve these problems by making decisions.

3. Do not lie in bed worrying for long periods of time. If you cannot sleep, get out of bed and do something that is distracting, yet relaxing. Return to bed only when you feel sleepy again.

4. If problems are regularly causing you worry whilst sleeping, have a note pad beside your bed, and when your problems wont let go, get up and note them down, then give yourself permission to sleep. Discuss and review your problems the next day after you get some sleep.

5. Do not use alcohol to help you sleep, it actually disturbs your REM sleep. If you experience difficulty sleeping at night, avoid drinking caffeinated drinks after 4.00pm and try to limit your caffeine intake to 2 cups per day. Try not to smoke for at least an hour before going to bed.

6. Avoid sleeping pills, they are not a long term solution to sleeping problems.

7. If you sleep in a noisy place, try to reduce noise levels by closing windows, doors and wearing ear-plugs.

8. Ensure the room is dark and that the morning light does not filter in. If you have a tendency to oversleep then it may be helpful to let the morning light enter your bedroom.

9. Regular exercise during the day or early evening can improve sleeping patterns.

10. By doing the same thing every night before you go to bed you can improve your chances of falling asleep quickly. It is a good idea to develop a short routine involving things like washing your face, cleaning your teeth, fixing your bed, getting a glass of water, turning off technology, TV, setting an alarm.


If you would like

more support with getting a good night

sleep, let your support worker

know


Having fun and keeping busy

Feeling much better

Having a good time, so will do again

Distracted from problems

Get out in the sunshine with

friends

Get out of your normal surrounds

breath the fresh air

Try out an activity that you might enjoy

Feeling depressed, stressed, anxious

or bored

THE ICLA FEELING GOOD CYCLE


Why not join in some

ICLA organised activities and

become part of the feeling good

cycle

21 ICLA Client’s Self Care Booklet

Drink enough waterIt is easy to forget to drink enough water each day, this is particularly important when the weather is hot and you are being active. Carry a bottle of water when it is hot. You would be surprised how easy your body can become dehydrated. Mild dehydration can make you cranky and irritable and a serious case of dehydration will required medical attention.

Drink 8 glasses in 8 hours, one glass per hour.If it is hard to remember, fill up a 1 litre drink bottle and drink throughout the day. Make sure to finish 2 hours before bedtime.

Be proactive

Reasons why we should drink more water; 1. Water increases your energy levels and

relieves fatigue

2. Drinking water will help promote weight loss

3. Water flushes out the toxins in your body

4. Water improves your skin complexion

5. Drinking water helps improve your mood

6. It boosts your immune system

7. Water is a natural headache remedy

8. Water also prevents cramps and sprains

20

Wha

t doe

s th

e w

ater guru say?

Sun safety Protect yourself with SIX-S’s from skin cancer:

Shadefind cover or shade in the heat of the day when out and about

Slipon a T-shirt

Slopon Sunscreen

Slapon a Hat

Sunglassesprotect your eyes from UV light

Sunshinebe aware of the impact of the sun, especially around midday in summer

If you feel faint or dizzy

when out and about, sit down in a cool place and ask for

help, sip water slowly


Be proactiveProtection from infections and viruses

Washing your handsHand washing is the single most important thing you can do to reduce the spread of infections, so make sure you wash your hands after using the bathroom or after

handling raw foods or contaminated items.

Cleaning Using detergent and water for general cleaning is OK, however sometimes disinfectant is needed when infection is known or suspected. Try to clean frequently touched surfaces regularly and clean

general surfaces and fittings when they look unclean and immediately after a spill.

Flu vaccinations By having your annual flu shot you will also be protecting yourself against the influenza virus. A small inconvenience

to pay for a lot of benefit, as the flu can really knock you about, especially if you

are getting on in age.

Cover up coughs and sneezesCovering sneezes and coughs prevents

infected droplets from getting into the air where they can spread to others. Cover

your nose and mouth with a tissue when coughing, sneezing, wiping or blowing your nose, and dispose of the tissue after use. If

you don’t have a tissue, cough or sneeze into your elbow rather than your hand.

Clothing and personal hygieneChange your clothing daily or when soiled and wash your dirty clothes by putting them into the washing machine. By keeping ourselves and our clothes clean we are protecting ourselves from unpleasant infections.

If not sure how to guard

against infections, speak to your

support worker, they will have

lots of tips


AnxietyAnxiety is a constant “feeling” that something bad is going to happen and we will not be able to cope. Anxiety affects our body in several ways;

• Our heart rate increases

• Our breathing speeds up and we could possibly experience a choking feeling

• Our muscles become tense, we start to ache and possibly shaking

• We feel hot and sweaty

• We feel lightheaded and possibly blurred vision

• We getbutterflies in our tummies and have an urge to go to the toilet

Some level of anxiety is good, as it does make us alert and ready for possible dangers. However when we are on constant alert scanning our environment “in our minds” for potential problems, it undermines our wellbeing. Here are some tips to manage anxiety;

Thinking differently

• Is this threat a real one and is it certain to happen?

• Am I exaggerating the threat? Could I be misreading things?

• I feel bad, but that doesn’t mean things are really so bad for me.

• What would someone else say about this? Bounce it off them, get another’s perspective.

• Is there a better way to look at this problem, what is the worst thing that can happen?

• I can cope with these feelings. I’ve done it before, this will pass.

Doing differently

• Take a breath.

• How will doing this affect me in the long term?

• Don’t avoid situations, they don’t go anyway.

• Problem solve or make plans if necessary.

• Take things slowly or gradually.

• Focus your attention outside of you, external rather than internal focus.

• What’s the best thing to do?

• What would help the most?

Try imagining

• See yourself working through the situation or problem that you feel anxious about.

• See yourself through to a successful completion.

We understand that sometimes anxiety is very challenging to combat. You're not alone and sometimes seeking professional help is the best way to move forward.

Seek help and remember: go easy on yourself


Reference (Carol Yivyan, 2010, www.getselfhelp.co.uk )

Why not ask for some help, speak to your

support worker


DepressionDepression is when you feel very bleak and become overwhelmed with sadness and hopelessness. One in seven Australians experiences an episode of depression at some stage in their life. Suffering depression can be a very serious problem and professional help should be sort quickly. It is good to recognise the symptoms as quickly as you can.

Symptoms include:

• An overall lack of interest in everyday life

• An inability to cope with everyday stress

• Feeling sad or ‘down’ more days than not

• Problems with mood, including anger, irritability, guilt, shame and anxiety

• Reduced enjoyment and interest in activities that you previously liked

• Loss of sense of humour

• Changes in energy levels, appetite and sleep

• Weight loss or gain

• Low self esteem

• Difficultieswithconcentratingandmemory

• Negative thinking and rumination

• Changes in activity levels, low motivation, withdrawal from social activities

• Reduced self care

• Self-harm and suicidal thoughts and behaviours.

Seek help and remember: go easy on yourself Some of us may also experience a consist low mood which is less serious that full blown depression, however still deliberating as it saps our zest for life, here are some tips to manage low mood;


• Is this feeling based on facts?

• Stop to consider, perhaps I am looking through “gloomy specs” again

• It is OK to feel sad about situations, but you can get help

• Just because you're feeling low, that doesn’t mean you are worthless

• Consider, what you would say if a friend was feeling the way you are, what positive advice would you give them.

Doing differently

• Do things anyway, in spite of how you're feeling, by doing things you will feel better

• Get up and get out, fake it until you make it, as the saying goes

• Do something that is enjoyable or useful

• Be with others out in the fresh air and don’t underestimate the power of sunshine.

Try imagining

Try to imagine that you are breathing in orange and breathing out blue/black.

Always seek professional help

for depression, start with your support

workerReference (Carol Yivyan, 2010, www.getselfhelp.co.uk )


Low self-esteem Our self-esteem reflects our subjective and emotional evaluation of our worth. It is our own judgement and sometimes we are not kind to ourselves with negative criticisms such as;

• I’m so stupid

• I’m not good enough

• I’m worthless

• Its my fault, I’m a failure, and the list goes on

Being hard on ourselves impacts on how we view ourselves and can also lead to feelings of; anxiety, depression, sadness, anger, frustrations, guilt and shame.

Here are some tips to build self-esteem;


• There I go, listening to that self-critical voice again, are my inner voices saying things based off fact or opinion?

• Am I focusing on the negative, putting myself down? What would be more realistic?

• Am I doing that compare, despair thing: exaggerating the good aspects of others and criticising myself?

• What’s the bigger picture? Is there another way of looking at this?

• How would someone else see it? What would a friend say to me in this situation?

• What would I think about someone else in my situation, would I be so hard on them?

Seek help and remember: go easy on yourself Doing differently

• Act the person you want to be, use a role model (real or imagined)

• Stand,walkandtalkconfidently(inspiteofhow you feel)

• Look after yourself, eat healthily, exercise, do more things you enjoy doing

• Reward yourself for achievements and successes, however small

• Acknowledge your strengths, start by writing out a list of things you’re good at, or what others have said or say about you

• Thank others, show your appreciation

• When helping others, set limits, make it clear what you’re able or not able to do.

Try imagining

In your mind’s eye, visualise yourself competently and confidently doing and enjoying the things you would like to do, having success at doing something you want to do.


Reference (Carol Yivyan, 2010, www.getselfhelp.co.uk )

Remember don’t be

too hard on yourself


Seek help and remember: go easy on yourself HoardingHoarding is something that some of us are compelled to do and results in the acquisition of too many things (sometimes of little value). Accumulating too much stuff can greatly impact a person’s life. Some hoarding tendencies eventually lead to so much stuff that homes become unfit for normal life. Too much stuff also creates sanitary and safety problems. Imagine trying to escape a fire in the middle of the night when you are sleepy and disoriented with the added burden of having to negotiate loads of things blocking your exit and causing you to trip. The ability to get out quickly is so important in the event of fire.

If you feel your hoarding tendencies are getting out of control, here are some tips to help;

1. Write down your objective - most people that hoard are not happy with what they do and feel embarrassed with the state of their home. Go easy on yourself and find your inner motivation to change.

Perhaps it is for safety, perhaps you want to relax at home and invite friends over. Whatever it is, note it down and pin to

a prominent place, for example your fridge door.

2. Make immediate decisions about mail and newspapers. Go through your

mail and newspapers everyday and throw out unwanted materials immediately. If

you haven’t got time to read it today you will unlikely have time to go through in the future.

3. Think twice about what you allow into your home. Wait a couple of days after seeing a new item before you buy it. And when you do purchase something new, make a rule that an old thing has to be discarded to make way for a new thing. This will really get

you thinking.

4. Set aside 15 minutes a day to declutter. Start small and give yourself the task to fill one shopping bag with things to throw out each day. Start with a table top or a chair and try to clear by week’s end. If you feel anxious, it’s normal for some people. Take a break, do some deep breathing and start again reminding yourself of your objective.

5. Dispose of anything you have not used in a year. This means old clothes, broken items, and craft projects you never finished. Remind yourself that many items are easily replaceable if you need them later.

6. Follow the OHIO rule: “Only Handle It Once”. If you pick up something, make a decision then and there; don’t fall into the trap of moving things from one pile to another.

7. If you get a buzz finding or buying something, try replacing this feeling with another activity that you can get accomplishment from, such as exercise. Try walking each day for 10 minutes, then 15 minutes and build up your fitness. Reward yourself as you progress with a special treat. For example, two dollars into a jar for every walk and in a month’s time you can treat yourself, such as a movie and a nice meal out.

8. Ask for help, you’re not alone. If you feel these strategies are impossible to employ, there are supportive professionals that can help you. Start with your support worker.



HelplinesSeek help and remember:

Self-harm and suicidal ideationsSelf-harm is the deliberate causing of pain or injury to oneself. Usually as an extreme way of trying to cope with distressing or painful feelings. Self-harm can include cutting, burning, hitting or binge-eating or starvation. Sometimes it may mean putting oneself in a dangerous situation. It can also involve abuse of drugs or alcohol, including overdosing on prescription medications.

Self-harm is often a response to feelings of extreme psychological distress or emotional pain. It may provide short-term relief from these feelings. Therefore if is very important to seek professional help to work through the underlying causes of self-harm.

If you are experiencing intense distress to the point of thinking life is not worth living, it is very important that you tell someone how you are feeling, don’t keep it to yourself, help and hope is not far away.

1300 224 636

RANDWICK (02) 9382-4530

Hoarding and Squalor Program 1300 319 011

13 11 14

Alcohol and Drug Information Services (ADIS)ADIS provides information, advice, counselling and referral for alcohol and drug issues.

Phone: 1800 177 833

go easy on yourself

If you have urges to self-

harm or have suicidal ideations speak with your support worker,

Beyond Blue or Lifeline, they will make sure

you get help you need



from fellow

ICLA clients

mental health

Go for a walk to the beach or park and see others walking their dogs

Get out in the fresh air, walk or take a bus ride to somewhere new

Talk to your ICLA support worker if you have a problem, you will feel so much better

Listen to music on the radio or watch clips on the computer

Give up alcohol. I am the best I have ever been since I’ve stopped drinking

Be kind to yourself

Swap coffee with decaffeinated coffee

Take your medication, if you are not happy with the side effects get a review

Don’t stay in your room when feeling low, you need to get out and do something

Ring up family and friends, it’s always good to talk to someone

Make regular time to visit a loved one, and share a meal with them

Go to church and pray, be thankful for all the wonders of the world

Go on a train trip

with friends

Help cook

dinner

Keep yourself busy with all of the activities that

you enjoy

Drink lots of water and try deep

breathing exercises

Telephone: (02) 9281 3338

Fax: (02) 9281 3339

Email: [email protected]

Website: icla.org.au

ABN 97 146 618 733

CONTACT DETAILS

Suite 76, Level 7, 8-24 Kippax Street, Surry Hills NSW 2010

PO Box K305 Haymarket NSW 1240

Independent Community Living Australia

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