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Toll free (NT only): 1800 193 123 www.easa.org.au Supporting Territorians since 1982
Alice Springs
1st Floor Jock Nelson Centre 10 / 16 Hartley Street
08 8953 4225 [email protected]
Head Office - Darwin
2nd Floor The Avenue 217 / 12 Salonika Street, Parap
08 8941 1752 [email protected]
Katherine
Katherine Regional Training Centre 19 Second Street
08 8941 1752 [email protected]
Black Dog Institute on:
Self Care / Working from
Home / Managing
Mental Health & Anxiety
Your Relationship
during a Pandemic
Tips to keep busy during
Isolation
Exercise
THIS ISSUE
Page 2 Take it E.A.S.y
www.blackdoginstitute.org.au
Self-care is often the first thing that gets sacrificed when life is busy and stressful, and people often think that taking time for themselves seems
indulgent. But looking after your own wellbeing will help you get through this challenging time, and will help you to better care for
others.
Amidst the confusion and constant stream of information due to COVID-19, a self-care plan can help you focus, make decisions and stay
healthy.
“Please put on your own oxygen mask first before helping others!” Many of us have heard this important rule on flight safety
recordings but it’s a useful phrase to remind us about the importance of self-care – if you don’t look after yourself first, you
won’t be able to help yourself or others.
WHAT IS SELF-CARE Self-care refers to the activities and practices that we deliberately choose to engage in on a regular basis to maintain and enhance our health and wellbeing.
Self-care helps to prevent stress and anxiety. By incorporating self-care activities into your regular routine, like going for a walk or socializing with friends, you give your body and mind time to rest, reset, and rejuvenate, so you can avoid or reduce the symptoms of stress and anxiety.
Self-care makes you more effective. When you take time for yourself and give your body the food, rest, and activity it needs, you will actually have more energy to meet the demands of daily life – however unusual they might be. Bringing more balance to your daily routine will help you be more productive and more resilient to stressors.
CREATE YOUR OWN SELF-CARE PLAN Learn how to build your own daily self-care plan by downloading our template below. It will guide you through the 4 steps of self-care planning:
Step 1 | Evaluate your coping skills
Step 2 | Identify your daily self care needs
Step 3 | Reflect. Examine. Replace.
Step 4 | Create your self-care plan
THE IMPORTANCE OF SELF-CARE
PLANNING DURING COVID-19
Click below to download the self-care planning fact sheet and templates
Black Dog Institute - COVID-19 - Self-Care Planning Fact Sheet and Template
Page 3 Take it E.A.S.y
Managing your Mental Health at Home
Information about working from during
COVID-19
Click below to download the Information Sheet
Black Dog Institute - COVID-19 - Managing your Men-tal Health at Home
Managing your Anxiety during
COVID-19
Click below to download the Information Sheet
Tips to Manage Anxiety during times of Uncertainty
Click below to head to their website
Chamber of Commerce - COVID-19 Support Services
Page 4 Take it E.A.S.y
All women, trans-people, intersex people, gender queer people, Brotherboys and Sistergirls are welcome to access
the services of the NT Working Women’s Centre.
All our information, advice and support services in regards to work-related issues will continue to be offered
throughout this period on the telephone, FaceTime, Skype or Zoom.
If you have questions about COVID-19 and your employment, please call us on 1800 817 055. We can provide
information and support at any point in your employment journey, including if you have lost your job.
If you would like to refer someone to our service, have them call 1800 817 055 during business hours to speak to our
intake officer. Other service providers are welcome to call us directly to discuss a referral. We are currently seeing
increased inquiries about redundancy processes and entitlements, negotiating flexible work arrangements
particularly in light of school closures, leave entitlements, stand-downs and accommodating special needs, such as
health concerns.
1800 817 055.
Our opening hours are 8.30-4.30 Monday to Friday.
All enquiries will be kindly welcomed during these unprecedented of times.
Beyond Blue's new COVID-19 Mental Health Support Service
Beyond Blue is working around the clock to build a dedicated COVID-19 Mental Health Support Service. This is in response to the growing demand for mental health support as a result of the coronavirus outbreak.
This new service will be funded by the Australian Government.
The service will offer free counselling by mental health professionals for all people in Australia 24/7, both online and
over the phone. It will also provide free and easily accessible information and advice around coping with COVID-19,
isolation and connection, workplace and financial hardship, and how best to support the mental health of loved ones.
Click below to go to their website, browse their services & information Beyond Blue - How we can help you through COVID-19
Page 5 Take it E.A.S.y
Can Your Relationship Survive the Togetherness of a
Pandemic? Here Are 11 Things Couples' Therapists Recommend
Have you recently noticed how loud your partner chews? That her placement of items in the fridge is illogical? That his consumption of toilet paper/soap/the good snacks is remarkably high? That parenting is not one of his
or her core strengths? If so, you might be married during a pandemic.
As the coronavirus is obliging us to spend the vast majority of our hours in the same surroundings with the
same human adult, we have to figure out new ways of working, living, parenting and just getting along with
each other. The good news is that couples now have plenty of opportunities and together time to hash out
those issues that they may have been avoiding. The bad news is that they now more or less have to hash out
those issues that they may have been avoiding—and under pressure-cooker conditions.
COOL IT WITH THE CRITICISM. Now is not the time to be pointing out mistakes. The time to be pointing out mistakes is al-
most never, but mid-crisis is egregious. Especially when it comes to money, says Ashley Willis, a marriage and family coach
who hosts the “Naked Marriage” podcast with her husband Dave. “It’s so easy to point fingers and say, ‘I told you you
shouldn’t have taken that job.’” Instead, now is the time for appreciation. “It’s really important for people to look for what
partners are doing right and to express appreciation for it,” says Julie Gottman, adding that some of it can be subtle. “Thank
them for making coffee, even if it’s for the 500th time.”
BE MORE CURIOUS THAN FURIOUS. With all the new responsibilities brought on
by the coronavirus, it may feel like your spouse is not doing enough or has com-
mitted an act of personal treason, but it’s more likely that they’re just distracted,
hungry or have motivations that are invisible to you. “High stress always brings out
people’s relational coping skills, or lack of them,” says Helen. “Stress also triggers
memories from the past, and we tend to respond to the present as we did in the
past.” In any case, just asking your partner a question and actually listening to the
answer before pulling the ripcord on an argument can have a positive effect, by
giving us a moment to pause and engage our more sophisticated cognitive func-
tions.
LET THEM FEEL BAD—OR O.K.—ABOUT THE CURRENT CRISIS. Spouses aren’t necessarily going to see eye to eye about
how bad things are going to get. That doesn’t mean they’re wrong. When you disagree with your partner’s approach to the
pandemic, do your best to figure out what it is he or she is really thinking about instead of dismissing it. “They are going
through the virus information in a different way,” says Julie Gottman. “Have some empathy, which means do your best to
guess and name what emotion you hear your partner is expressing.” The Gottmans, and many other therapists, endorse
active listening—that is, hearing what a person says and trying to say it back in your own words. “If you can’t figure it out,
just say, ‘You sound really upset or you sound stressed,’” says Julie. “Those cover everything.” The Hunt-Hendrixes call
these “safe conversations.”
BUY SOME TIME, OR TRADE FOR IT. If possible, build some time alone into the schedule even if it’s only for half an hour a
day. This may require bartering with your spouse for some time away from the kids or chores for each of you. “It’s hard to
have solitude,” says Ashley Willis. “I have to be my own advocate. I need some time.” Try to find a way to be apart for some
of the day, if it’s at all feasible. And no, escaping into screens side by side doesn’t count. You need to not be able to see
each other or hear each other.
Page 6 Take it E.A.S.y
DO WHAT YOUR ANCESTORS DID. Intimacy, as the Willises politely call it, is also key. Too much togetherness and stress can
have an unsexy effect on partners who live together, but getting it on can also be a stress-reliever as well as a nice break from
Netflix. “You still need intimacy,” says Dave Willis. “If the pioneers figured it out and they were in one room, so can you.”
PLAN OUT YOUR DAYS, BUT NOT TOO TIGHTLY. We recommend making a calendar on Sunday mornings and marking it with
all the points where each spouse has no flexibility and building from there.
MAKE AN APPOINTMENT FOR YOUR FIGHTS. If a seemingly insignificant spat is suddenly getting out of hand, the Gottmans
recommend postponing it for at least half an hour but not for longer than 24 hours. “One person calls a time-out and says a
time when they will come back and continue the conversation,” says Julie. They then get out of each other’s way and do
something that calms them—“anything that brings down the sense they are being attacked, which we call flooding.” At the
appointed time they continue the discussion.
TAKE YOUR ARGUMENTS ELSEWHERE. Your kids don’t want to see you fight.
The Willises go for a drive or a walk, sometimes giving their kids a list of things
to photograph to keep them occupied. “Our best conversations are when
we’re walking,” says Ashley. “Sometimes on a walk people will open up more
because they’re side by side.”
RESPECT THE NOW INVISIBLE BOUNDARIES. Even though he or she might not
look busy, your partner is not just an empty whiteboard waiting for your
thoughts and needs. “The way I like to put it is, when I want to talk to Helen, I
open the door to her movie theatre, where she’s watching her movie, and I’m going to run my movie on her screen,” says
Harville. “It’s an intrusion.” He suggests asking first if it’s a good time. “She can say, ‘Well, actually it’s not a good time right
now, but I could in 10 minutes.’ So she establishes a workable boundary.” When you’re around each other all day, not
intruding on each other’s time and thoughts becomes even more important.
ASK FOR WHAT YOU WANT, REALLY. YOUR partner is probably a wonderful person but almost definitely garbage at mind-reading. You need to explain your needs, and you need to be specific. “I would love it if you could plan dinner every second night” is vastly preferable to “You have to help around the house more,” for many reasons, just as “Could you rub the left side of my back?” is superior to “Could you make me feel better?” Helen notes this is much easier said than done. “We’ve worked with so many couples, and when you ask them what it is they want, they don’t know,” she says. “Men don’t know what they want; they’re raised to suppress their feelings. And women are so used to caring for everybody else, they don’t know what they want either. But if you don’t ask for what you want, you’re not going to get it.” So much is going on, and the situation is changing so rapidly that nobody is going to notice everything that every person needs or desires. So ask. Nicely.
If all else fails, try comedy. Being able to laugh at the situation or yourself (not your spouse) is a big stress reliever.
https://time.com/5811146/coronavirus-married-relationship/
Page 7 Take it E.A.S.y
TIPS TO KEEP
YOU BUSY DURING
ISOLATION www.hellomagazine.com/healthandbeauty/health-and-
fitness
1. Clear out your wardrobe
Ditching items you haven't worn for six months and
co-ordinating clothes into sections so it's easier to
browse in the mornings. This is a great opportunity
to get inspired by new outfits or rediscover an old
favourite.
2. Play board games
If you're lucky enough to be in quarantine with
company, embrace some old school entertainment
and crack out the board games for some light com-
petition. Monopoly should be chosen at your own
risk.
3. Read a book
It's time to read that book that's been sat on your shelf
for the last few months.
4. Do evening drinks (from home)
More and more of us are turning to virtual slumber
parties on video apps like Houseparty and Zoom so we
can keep up with friends, have a laugh, a glass of wine
or three, and make the best of the lockdown.
5. Exercise
Replace your gym visit with an at-home work-out,
with squats, burpees and press-ups all achievable with-
out equipment. Transform your lounge into a yoga
space and stretch it out.
6. Crossword/Sudoku/Puzzle
Put your brain to the test and do a crossword, Sudoku
or a puzzle and see how far you can get. There are lots
of online crosswords or word puzzles which means you
don't have to leave the house to have a go.
7. Make a photo album
Remember that holiday you took in 2016 or when you
swam with dolphins? Take the time to compile a photo
album or scrapbook.
8. Get your Green Thumb ON
Introduce some welcome colour to your house or gar-
den and plant some flowers
9. Marie Kondo your drawers
In the words of everyone's favourite Japanese organisation expert, if it
doesn't 'spark joy' it's got to go. Sift between socks, underwear and
whatever else is lurking in the depths of your drawers and reap the
rewards of a tidy and organised chest of drawers.
10. Learn how to knit
Pick up your needles and take the time to hone a new skill like knitting.
Not just for grandmas, knitting is considered incredibly therapeutic and
practical.
11. Learn a language
Challenge yourself to learn a new language in just a few weeks, ready
for your next trip away. With a ton of apps and websites that give you
lessons for free, you've truly run out of excuses not to.
12. Get your DIY on
Take the time to tackle some interior improvements – be that painting
your walls, upholstering old furniture or rearranging a room. Remem-
ber health and safety at all times!
13. Learn to play an instrument
Dedicate your new-found time to music and learn an instrument that
you've always wanted to play.
Page 8 Take it E.A.S.y
The extensive social distancing policies put in place to limit the spread of COVID-19 mean most people will have to spend much, if not all, their time at home.
Self-isolation means far fewer opportunities to be physically active if you are used to walking or cycling for transportation and doing leisure time sports.
Make stairs your best friend
Using the stairs is an extremely time-efficient way to maintain fitness. As little as three 20-second fast stair climbs a day can improve fitness in only six weeks.
If you live in an apartment, avoid uncomfortable lift encounters with other self-isolating neighbours by using the staircase for any necessary outdoor journeys. Take care to avoid much contact with handrails.
Internal stairs also offer more stairclimbing and strength exercise opportunities.
Use your own bodyweight
A 2017 British study found
home based strength
exercises that utilise your
own bodyweight – such as
press-ups, sit-ups and
planks – are as important
for health as aerobic
exercise.
http://theconversation.com/how-to-
stay-fit-and-active-at-home-during-
the-coronavirus-self-isolation-134044
OFFICE HOURS
DARWIN / REGIONAL AREAS - 8941 1752 /
Monday, Thursday & Friday: 8:30am to 5pm
Tuesday & Wednesday: 8:30am to 6pm
Saturday: 9am to 2pm
ALICE SPRINGS - 8953 4225 / [email protected]
Monday & Tuesday: 12 noon to 8pm
Wednesday - Friday: 8:30am to 5pm
Page 9 Take it E.A.S.y
EASA IS HERE FOR YOU
Due to the unprecedented situation currently unfolding regarding the Novel Coronavirus (COVID-19), EASA and CORP would like to inform you that we are
operating normal business hours.
At present, we are still offering face to face sessions for clients who meet COVID-19 screening criteria. In the event that a client does not meet the COVID-19
screening criteria, we are offering services by telephone and video-conferencing platforms.
We are ensuring that all of our in person services are adhering to current social distances requirements. We have implemented additional cleaning of all high
contact surfaces to focus on the health, safety and wellbeing of our clients and staff.
Suicide Call Back Service 1300 659 467 Lifeline 13 11 14 BeyondBlue 1300 224 636 Samaritans Crisis Line 13 52 47 Kids Help Line 1800 551 800 Mensline 1300 789 978 DefenceForce Support Line 1800 628 036