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RESILIENCE: We believe building resilience is a core factor when dealing with mental health. Why? Because when we face adversity, resilience is our ability to react in a difficult situation. If you experience stress, pain, anger or trauma resilience is your ability to keep functioning in times like these. However building resilience doesn’t mean you have to do it on your own, reaching out for help is a key factor in being resilient.

IDENTIFY: Start identifying the signs early to help you get on track quicker. If you start noticing little things you are doing that are out of character then don’t hesitate and act immediately. You may notice changes in your behaviour and these are some of the signs and symptoms to pay attention to: Feeling sad or down, confused or having trouble concentrating, fear or worried, mood changes and most importantly if you are withdrawing from family and friends or not wanting to participate in activities that you usually would

SELF: Taking the time out of your day for yourself. We can all find ourselves from time to time dedicating too much time and energy into everything other than yourself. Self care is not a selfish act because at the end of the day you always have to look after number one. Take the time to reflect on where you would like to spend time in your day to day activities to give yourself that upper hand on mental health, maybe take your lunch in the park or a different location. Some people don’t like change but this can really help if you feel stuck in a rut. Don’t be afraid to try new things.

EMPOWER: Empower yourself, and empower those around you. It's very easy to forget just how much having a good support network can mean to somebody. Smile at a stranger, tell your family and friends that you are proud of them, remind yourself DAILY that you are awesome and worthy. Everybody has their own stuff going on that we know nothing about, so always be there for those around you, in the same way that you would like them to be there for you. And if you see someone struggling, reach out. Pay it forward always!

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The benefits of staying active have many benefits but its not all about cardio or muscle size. Sure when you go to the gym or go for a run this continually improves you physique and physical health but that’s not what motivates people to stay active. You may notice when you do start exercising that it starts to give you a really good feeling and release endorphins. This then promotes you to fell more energy throughout your day, you may experience a better sleep and pattern, have better cognitive function and feel relaxed and start having a positive outlook on life and yourself. In saying this you don’t need to dedicate hours and hours in the gym to reap the rewards from this just 30 min a day of moderate exercise is suffice, you can break this up also 15 min in the morning and 15 min in the afternoon. 



Ive always put this and staying active hand in hand if your are maintaining a healthy lifestyle along with healthy foods your mental state will benefit. For our brain to function and stay on top of our game we need to feed it the appropriate nutrients which can be vitamins & minerals, healthy fats & fibres. If you continue to follow a healthy food pattern you will notice many benefits like stress management, improved sleep, concentration & most of all and overall mental wellbeing. Once you take on a healthy diet along with an active lifestyle and notice the benefits this triggers you to continue and maintain this cycle and you want to work hard for it. Foods that you should favour and implement into your diet to assist with a better wellbeing below:


- Fruits & vegetables

- Wholegrains

- Lean meats, fish & eggs

- Dairy foods

- Drink plenty of water and stay hydrated



Its important to your mental wellbeing to feel a meaning & purpose. You might be woken up by your alarm clock every morning because its what you have to do. But what actually motivates you day in day out? It could be your family or your kid, could even be your job or your pet that really drives you and gives you that meaning & purpose in life. To help maintain a meaning & purpose theses all fit into our other key steps to mental health which are:


Staying active maintaining a healthy lifestyle 

Be part of a group like a gym or sport

Other hobbies which I recommend being on the water or spending time with family and friends



Having a social connection can help improve your quality of life, having a social connection doesn’t necessarily mean physically being present with people in a literal sense, but someone being understood and connected to others. Friendships are a major boost and provide a number of mental health benefits these include a sense of belonging, purpose, increased levels of happiness, reduced levels of stress and improved self worth and confidence. If you are struggling with or not sure how to begin a social connection then look at the things you enjoy doing. Like what’s your hobby? What people or personalities do you enjoy spending time with? Become involved in joining a social club like a sport to meet potential new friends. Most importantly if you meet a new friend spend time together by meeting up for breakfast or other things outside of where you met them, this will help form a strong and healthy relationship and eventually when your comfortable you can start to open up about any issues you have and they maybe able to relate getting this off your chest can change and shape both of your lives.



The quality of your sleep is straightforward and the most important to reduce fatigue and brain fog whilst you rest this gives your brain the time it needs to get all your chemicals in your body back into balance. If you are only getting a few hours sleep a night this builds up and you begin to build up a sleep debt which can cause costly to the way that you think and act. Maintaining a good sleep pattern can start with a number of things from reducing alcohol intake, putting your phone down 2 hours before bed, healthy lifestyle, comfortable mattress. These all play a major role in helping



Stress playing a major role in how we cope with mental health everybody responds completely different when we are stressed. Stress can be triggered at work, school, significant life changes or a traumatic event or losing a family member or pet. Not being able to manage stress can prove difficult because it can just build and build until you feel like your at a breaking point and this can result in making bad decisions, or even reacting poorly too your boss at work, family or friends. I few ways I have found to deal with stress are below:


- Stay active

- Try meditation or remove yourself from the stressful situation and try a breathing exercise to relieve stress I’ve found a 6-6-6 method shown to me by someone. Breathe in for 6, Hold for 6 & Breathe out for 6 repeat this until you reach a calming state.

- If your stressed due to a timeline such as work, school assessment or the likes set yourself goals and don’t take on more week than you can handle. Prioritise what needs to be completed first and make the goals reasonable.

Mental Health Sunshine Coast
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