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How light can shift your mood and mental health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/jacob-crouse-981668">Jacob Crouse</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> It’s spring and you’ve probably noticed a change in when the Sun rises and sets. But have you also noticed a change in your mood? We’ve known for a while that light plays a role in our wellbeing. Many of us tend to feel more positive when <a href="https://pubmed.ncbi.nlm.nih.gov/32925966/">spring returns</a>. But for others, big changes in light, such as at the start of spring, can be tough. And for many, bright light at night can be a problem. Here’s what’s going on. <h2>An ancient rhythm of light and mood</h2> In an <a href="https://theconversation.com/how-light-tells-you-when-to-sleep-focus-and-poo-236780">earlier article</a> in our series, we learned that light shining on the back of the eye sends “<a href="https://pubmed.ncbi.nlm.nih.gov/25451984/">timing signals</a>” to the brain and the master clock of the circadian system. This clock coordinates our daily (circadian) rhythms. “Clock genes” also regulate circadian rhythms. These genes control the timing of when many other genes <a href="https://pubmed.ncbi.nlm.nih.gov/31557726/">turn on and off</a> during the 24-hour, light-dark cycle. But how is this all linked with our mood and mental health? Circadian rhythms can be disrupted. This can happen if there are problems with how the body clock develops or functions, or if someone is routinely exposed to bright light at night. When circadian disruption happens, it increases the risk of certain <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental disorders</a>. These include <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149763422000744">bipolar disorder</a> and <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-79">atypical depression</a> (a type of depression when someone is extra sleepy and has problems with their energy and metabolism). <h2>Light on the brain</h2> Light may also affect circuits <a href="https://pubmed.ncbi.nlm.nih.gov/35687680/">in the brain</a> that control mood, as <a href="https://pubmed.ncbi.nlm.nih.gov/23151476/">animal studies show</a>. There’s evidence this happens in humans. A brain-imaging study showed exposure to bright light in the daytime while inside the scanner <a href="https://www.cell.com/fulltext/S0960-9822(06)01758-1">changed the activity</a> of a brain region involved in mood and alertness. Another brain-imaging study <a href="https://pubmed.ncbi.nlm.nih.gov/22111663/">found</a> a link between daily exposure to sunlight and how the neurotransmitter (or chemical messenger) serotonin binds to receptors in the brain. We see alterations in serotonin binding in several <a href="https://pubmed.ncbi.nlm.nih.gov/33651238/">mental disorders</a>, including depression. <h2>What happens when the seasons change?</h2> Light can also affect mood and mental health as the seasons change. During autumn and winter, symptoms such as low mood and fatigue can develop. But often, once spring and summer come round, these symptoms go away. This is called “seasonality” or, when severe, “<a href="https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html">seasonal affective disorder</a>”. What is less well known is that for other people, the change to spring and summer (when there is more light) can also come with a change in mood and mental health. Some people experience increases in energy and the drive to be active. This is positive for some but can be seriously destabilising for others. This too is an example of seasonality. Most people <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239033">aren’t very seasonal</a>. But for those who are, seasonality has a <a href="https://pubmed.ncbi.nlm.nih.gov/8540777/">genetic component</a>. Relatives of people with seasonal affective disorder are more likely to also experience seasonality. Seasonality is also more common in conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/25063960/">bipolar disorder</a>. For many people with such conditions, the shift into shorter day-lengths during winter can trigger a depressive episode. Counterintuitively, the longer day-lengths in spring and summer can also destabilise people with bipolar disorder into an “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10947388/">activated</a>” state where energy and activity are in overdrive, and symptoms are harder to manage. So, seasonality can be serious. Alexis Hutcheon, who experiences seasonality and helped write this article, told us: <blockquote> […] the season change is like preparing for battle – I never know what’s coming, and I rarely come out unscathed. I’ve experienced both hypomanic and depressive episodes triggered by the season change, but regardless of whether I’m on the ‘up’ or the ‘down’, the one constant is that I can’t sleep. To manage, I try to stick to a strict routine, tweak medication, maximise my exposure to light, and always stay tuned in to those subtle shifts in mood. It’s a time of heightened awareness and trying to stay one step ahead. </blockquote> <h2>So what’s going on in the brain?</h2> One explanation for what’s going on in the brain when mental health fluctuates with the change in seasons relates to the neurotransmitters serotonin and dopamine. Serotonin helps regulate mood and is the target of <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">antidepressants</a>. There is some evidence of seasonal changes in serotonin levels, potentially being lower <a href="https://academic.oup.com/brain/article/139/5/1605/2468755?login=false">in</a> <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11737-5/abstract?cc=y%3D">winter</a>. Dopamine is a neurotransmitter involved in reward, motivation and movement, and is also a target of some <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">antidepressants</a>. Levels of dopamine may also change with the <a href="https://www.nature.com/articles/s41398-023-02365-x">seasons</a>. But the neuroscience of seasonality is a developing area and more research <a href="https://www.nature.com/articles/s41398-023-02365-x">is needed</a> to know what’s going on in the brain. <h2>How about bright light at night?</h2> We know exposure to bright light at night (for instance, if someone is up all night) can disturb someone’s circadian rhythms. This type of circadian rhythm disturbance is associated with higher rates of symptoms <a href="https://www.nature.com/articles/s44220-023-00135-8">including</a> self-harm, depressive and anxiety symptoms, and lower wellbeing. It is also associated with higher rates of <a href="https://pubmed.ncbi.nlm.nih.gov/32639562/">mental disorders</a>, such as major depression, bipolar disorder, psychotic disorders and post-traumatic stress disorder (or PTSD). Why is this? Bright light at night confuses and destabilises the body clock. It disrupts the rhythmic regulation of mood, cognition, appetite, metabolism and <a href="https://pubmed.ncbi.nlm.nih.gov/38214638/">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">other</a> <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental</a> <a href="https://pubmed.ncbi.nlm.nih.gov/36661342/">processes</a>. But people differ hugely in their <a href="https://www.pnas.org/doi/10.1073/pnas.1901824116">sensitivity to light</a>. While still a hypothesis, people who are most sensitive to light may be the most vulnerable to body clock disturbances caused by bright light at night, which then leads to a higher risk of mental health problems. <h2>Where to from here?</h2> Learning about light will help people better manage their mental health conditions. By encouraging people to better align their lives to the light-dark cycle (to stabilise their body clock) we may also help prevent conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">depression</a> and <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">bipolar disorder</a> emerging in the first place. Healthy light behaviours – avoiding light at night and seeking light during the day – are good for everyone. But they might be especially helpful for people <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">at risk</a> of mental health problems. These include people with a family history of mental health problems or people who are <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">night owls</a> (late sleepers and late risers), who are more at risk of body clock disturbances. <hr /> Alexis Hutcheon has lived experience of a mental health condition and helped write this article. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/231282/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jacob-crouse-981668">Jacob Crouse</a>, Research Fellow in Youth Mental Health, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, Postdoctoral Research Fellow, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, Co-Director, Health and Policy, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-light-can-shift-your-mood-and-mental-health-231282">original article</a>. </div>

Mind

Terminally ill 23-year-old's final request

Liam Bulman was working a shift at The Illawarra Hotel in Wollongong last month when he asked to leave early, as he felt unwell. The following week he found himself in "crippling pain" and was rushed to hospital by his friend. After days of intensive testing, the 23-year-old was diagnosed with stage-four High Grade Neuroendocrine Carcinoma — a "rare" cancer that had spread. Now, his family and friends are doing everything they can to raise funds so he can have a "chance to make memories" through ticking off items on his bucket list in this "scary, sad and unknown" time. "He's smart and kind. He's been raised to work hard and contribute to people's lives, and our community. He's incredible," Liam's colleagues from The Illawarra Hotel wrote on the<a href="https://www.gofundme.com/f/youre-friendly-local-bartender-bulmans-bucket-list" target="_blank" rel="noopener"> GoFundMe</a> page. So far they have raised over $28,000 of their $50,000 goal, with most of the money raised going towards his medical costs, medical trial attendance and palliative care, and any remaining money will help fund his bucket list. His bucket list includes activities like attending the F1 in Melbourne, going for a joyride in a helicopter, learning to surf and taking a family photo session. Liam's mum, Emily Bulman, revealed his cancer is "incurable" and he has since started a bout of chemotherapy in hope it will "buy him more time" as the cancer has spread to his lymph nodes and lower digestive tract. "This will assist us to aim for longevity, quality of life, a chance to make memories, and receive the care and comfort that suits Liam best," she said on the fundraising page. "Anything we can raise to help take the burden off Liam, we would be incredibly grateful for." Images: GoFundMe/Facebook

Caring

Jon Bon Jovi praised for talking woman off bridge

Content warning: This article contains mentions of suicide. Jon Bon Jovi has helped to persuade a woman standing on the ledge of a bridge in Nashville to come back over the railing, likely saving her life. The Metro Nashville Police Department revealed that the encounter happened on Tuesday night on the Seigenthaler Pedestrian Bridge. The rock star was filming a music video for his song The People's House on the bridge, when he spotted the woman on the ledge, according to the New York Post. Surveillance footage shared by the city's police department on X showed the singer approaching the woman, alongside another bystander and not long after they helped pull her over the railing and away from danger. After the woman was safe, she and Bon Jovi hugged. "A shout out to @jonbonjovi & his team for helping a woman on the Seigenthaler Ped Bridge Tue night," the Metro Nashville Police Department shared on X. <blockquote class="twitter-tweet"> A shout out to <a href="https://twitter.com/jonbonjovi?ref_src=twsrc%5Etfw">@jonbonjovi</a> & his team for helping a woman on the Seigenthaler Ped Bridge Tue night. Bon Jovi helped persuade her to come off the ledge over the Cumberland River to safety. "It takes all of us to help keep each other safe,"--Chief John Drake <a href="https://t.co/1YejKJ2WgM">https://t.co/1YejKJ2WgM</a> — Metro Nashville PD (@MNPDNashville) <a href="https://twitter.com/MNPDNashville/status/1833970989354348832?ref_src=twsrc%5Etfw">September 11, 2024</a></blockquote> "Bon Jovi helped persuade her to come off the ledge over the Cumberland River to safety. 'It takes all of us to help keep each other safe,'--Chief John Drake." The bridge was completely open to the public at the time Bon Jovi was filming his music video. While the singer told The Post that he won't be making any public comments out of respect for the person and their privacy, another source told them that Bon Jovi did what any person who found themselves in that situation would've done. Images: Metropolitan Nashville Police Department

Caring

“Enough is enough”: Albanese to introduce social media ban for children

Australian children could soon be banned from accessing social media platforms like Instagram and TikTok amid growing concerns around its impacts on young minds. Prime Minister Anthony Albanese confirmed on Tuesday that his government would introduce landmark legislation to enforce a minimum age limit for access to social media, with the minimum age yet to be determined. This follows similar announcements made from Victoria and South Australia, with SA proposing an outright ban for kids under 13 and parental consent between the ages of 14 and 15, an option that is being considered to be implemented across the country. “We are taking this action because enough is enough,” Albanese said in a statement provided before the announcement. “Parents are worried sick about this. “The safety and mental and physical health of our young people is paramount.” The legislation will be introduced before the end of this year, after an age verification trial, although the age limits and start date have yet to be finalised. The government said the legislation would be worked on in national cabinet and draw on a report by former High Court Chief Justice Robert French commissioned by the SA government and released on Sunday. The report includes a draft bill to ban children under 14 from social media and making mandatory for companies to gain parental consent for 14 and 15-year-olds to use their platforms. On Tuesday morning, Albanese told Sunrise host Natalie Barr that he wanted to see kids “off their devices and on to the footy fields or the netball courts to get them interacting with real people having real experiences." “And we know that social media is doing social harm. “We want to make sure we get it right, but we want to make sure as well that we act which is why we have said we will introduce legislation before the end of this year." When the Sunrise host pointed out that "no country in the world has successfully been able to do this," with young teens finding alternative ways to access adult sites including using a VPN, Albanese replied: “that is why we are doing the trial to get it right”. “If it was easy it would have been done around the world. But just because something is hard doesn’t mean that you shouldn’t try. “We want to work with parents to work with companies, to work with state and territory governments to make sure that we act in this area.” Albanese also said that allowing children unfettered access to smartphones and social media have had devastating impacts for some families, including through online bullying and access to material which causes social harm. “The safety and mental and physical health of our young people is paramount,’’ he said. “We are taking this action because enough is enough.” Investigations, trials and negotiations with social media companies are currently ongoing, with Albanese saying the social media giants also needed to take responsibility. “They’re not above everyone else. They can’t just say, ‘We’re a big multinational company. We can do whatever we like’, regardless of the harm that’s being caused,” he said. SA Premier Peter Malinauskas, who led the change to introduce the bans, said his state’s bill would require platforms such as Facebook, Instagram and TikTok to ensure they took all reasonable steps to prevent children from getting access. “This is a problem that demands swift and decisive leadership, and I thank the Prime Minister for demonstrating it,’’ the SA Premier said. “The evidence shows early access to addictive social media is causing our kids harm. “This is no different to cigarettes or alcohol. When a product or service hurts children, governments must act.” The National Cabinet discussed the issue formally and informally last week, with all jurisdictions committed to tackling the issue. Image: Viktollio / Shutterstock.com

Legal

Body found in search for wife of former rugby star

A body has been found in the search for Jenny Hastings, the wife of the former Scotland rugby star Scott Hastings. Jenny, 60, went missing at Wardie Bay, a wild swimming spot near Edinburgh, on Tuesday. A massive search involving police, ambulance and coastguard crews was launched in the Firth of Forth, according to The Sun. Despite their efforts, the search was stood down on Tuesday night. On Saturday afternoon, police said a woman's body was found in the Hound Point area of South Queensferry, near Edinburgh. Formal identification has yet to take place, but police said that: “The family of missing woman Jenny Hastings has been informed.” They also said "there did not appear to be any suspicious circumstances and a report will be submitted to the Procurator Fiscal". Police were treating her disappearance as a “high-risk missing persons case,” as Jenny struggles with her mental health. Her family previously issued a statement amid fears she was dead. “It appears that she wished to end her suffering in what was a regular and healing place for her," they said. “She loved the water but unfortunately her mind was not in a place of safety. “The Hastings family are absolutely heartbroken. We miss our Jenny. “She leaves a gaping hole in all our hearts and hope that she is returned to us safely so that we can celebrate her remarkable life.” Scottish Rugby also shared a statement on social media yesterday, sending their love and support to the Hastings family. “Scottish Rugby sends its love and support to Scott Hastings, Scotland cap 848, after his wife Jenny was reported missing whilst swimming earlier this week. “Our thoughts are with their children, and the wider Hastings family, at this heartbreaking time.” Jenny had been open about her struggles with mental health. In March 2017, she disappeared from the couple's Edinburgh home for 36 hours and walked to the Pentland Hills while she was suffering from depression. The couple both became ambassadors for charity Support in Mind Scotland and devoted work to helping others with their own mental health by staying active. They helped launch the 100 Streets challenge, encouraging people to get out and exercise with friends. Images: news.com.au

Caring

How to know when it’s time to start therapy

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/simon-sherry-557487">Simon Sherry</a>, <a href="https://theconversation.com/institutions/dalhousie-university-1329">Dalhousie University</a> People go to therapy for many reasons. A challenging life event, trauma, volatile emotions, relationship problems, poor mental health: all can prompt someone to seek it out. Whatever the reason, it can be difficult to decide when and if therapy is right for you. If you’re reading this, now’s probably the right time. If you’re considering therapy, something is likely bothering you and you want help. Consider this your sign to reach out. If you’re still unsure, keep reading. <h2>Why therapy?</h2> Sometimes, our minds work against us. Therapy can help you understand why you think, feel, or act how you do and give you the skills you need to think, feel, or act in healthier ways. This includes helping you: <ul> <li> identify, understand, and overcome internal obstacles </li> <li> identify and challenge thought patterns and beliefs that are holding you back </li> <li> improve your mental health </li> <li> cope with mental illness </li> <li> and create lasting changes to your thoughts and behaviour that can improve all areas of your life. </li> </ul> <h2>When your mental health is suffering</h2> Everyone experiences negative emotions in difficult situations — like sadness after a breakup or anxiety before a big life event. But when do these feelings become problematic? When you have <a href="https://www.canada.ca/en/public-health/services/about-mental-health.html">poor mental health</a>. Mental health and mental illness <a href="https://cmha.ca/news/mental-health-what-is-it-really/">are distinct</a>, but related, concepts. <a href="https://dictionary.apa.org/mental-health">Mental health</a> refers to the inner resources you have to handle life’s ups and downs. You have good mental health if you enjoy life; feel connected to others; cope well with stress; and have a sense of purpose, a sense of self and strong relationships. If you have poor mental health, it can be hard to adapt to changes like a breakup, move, loss or parenthood. Therapy can help you improve your mental health, develop resilience and maintain a state of well-being. <a href="https://www.canada.ca/en/public-health/services/about-mental-illness.html">Mental illness</a> refers to distressing disturbances in thoughts, feelings and perceptions that interfere with daily life. There are <a href="https://cmha.ca/brochure/mental-illnesses/">different kinds</a> of mental illness, each characterized by different thoughts, feelings and behaviours. Mental illness may feel like: <ul> <li> Hopelessness — feeling stuck, unmotivated or helpless. </li> <li> Apathy — feeling uninterested in things that used to give you satisfaction or pleasure. </li> <li> Anger — feeling rage or resentment, especially frequently or disproportionately. </li> <li> Stress — feeling overwhelmed, unable to cope, unwilling to rest or like everything is hard (even if you know it shouldn’t be). </li> <li> Guilt — feeling ashamed, undeserving of good things or deserving of bad things. </li> <li> Anxiety — worrying about what has or might happen or having disturbing intrusive thoughts. </li> <li> Exhaustion — sleeping more than usual, having difficulty getting out of bed or lacking energy during the day. </li> <li> <a href="https://doi.org/10.1016/S2215-0366(20)30136-X">Insomnia</a> — having difficulty falling or staying asleep. </li> </ul> Both poor mental health and mental illness are equally good reasons to seek therapy. Ask yourself: Am I having trouble dealing with life challenges? If the answer is yes, therapy might be for you. People often cope with the feelings listed above in different ways. <a href="https://www.nami.org/wp-content/uploads/2023/11/NAMI-Warning-Signs-FINAL.pdf">Some gain or lose a lot of weight</a>. Others might seek out or do things that are unhealthy for them, like entering a toxic relationship, engaging in dangerous activities, developing an unhealthy habit or procrastinating. Others might isolate themselves from friends and family, or catastrophize and <a href="https://pubmed.ncbi.nlm.nih.gov/22468242">ruminate on negative experiences</a>. However it manifests, <a href="https://namica.org/what-is-mental-illness/">mental illness often gets worse if left untreated</a>. It can have very real impacts on your life, potentially leading to unemployment, broken relationships, poor physical health, substance abuse, homelessness, incarceration or even suicide. Ask yourself: Is mental illness negatively affecting my functioning or well-being? If the answer is yes, therapy might be for you. <h2>What if therapy didn’t work before?</h2> Many people put off going to therapy because they don’t think their problems are serious enough, but you don’t need a big, deep reason to start therapy. Some people go to therapy to learn more about themselves. Some, to improve their skills, relationships or productivity. Others go for help reaching their goals or because they aren’t happy and don’t know why. Any of these are good reasons to start therapy, even if they don’t seem like “problems” in a traditional sense. You can go to therapy just because there’s something about yourself or your life you’d like to explore. Therapy is a process. Whether psychotherapy works for you depends on many factors, such as time, effort and your psychologist. There’s no quick fix for mental health. Symptoms can take weeks, months or even years to improve. Although this can be frustrating or disheartening, for therapy to work, you have to give it time. Sometimes people go to therapy, but are skeptical or resistant. Therapy won’t work if you aren’t invested in it. For therapy to work, you have to put in the work. Therapy is a vulnerable process, so finding a psychologist you trust and relate well with is crucial. Psychologists also have different specialities and approaches. For therapy to work, you have to find the right therapist for you. <h2>What if I’m not ready?</h2> There are several reasons why now might not be the right time for you to start therapy. Maybe therapy isn’t in the budget. Maybe you have other priorities. Maybe you’re scared to relive trauma. That’s okay. Therapy can be expensive and difficult, but also rewarding. Just because now isn’t a good time, doesn’t mean there will never be a good time. If you don’t want to start therapy, don’t. However, it can be helpful to determine why you don’t want to. Maybe you don’t want to go to therapy because you’re worried what others might think. If so, remember that people are often <a href="https://www.camh.ca/en/driving-change/the-crisis-is-real/mental-health-statistics">more understanding</a> than we anticipate, and there is nothing wrong with investing in your health or happiness. If you’re struggling with your mental health, know that you’re not alone. Mental health issues are common. Having them or attending therapy does not mean there is something “wrong” with you. Mental illness affects <a href="https://www.who.int/news-room/fact-sheets/detail/mental-disorders">970 million people</a> and is the leading cause of disability worldwide. <a href="https://www.camh.ca/en/driving-change/the-crisis-is-real/mental-health-statistics">One in five</a> <a href="https://www.nami.org/about-mental-illness/mental-health-by-the-numbers/">adults</a> and more than <a href="https://doi.org/10.1001/jamapsychiatry.2023.5051">one in 10 children and youths</a> have mental illness. About <a href="https://health-infobase.canada.ca/datalab/mental-illness-blog.html">15 per cent of Canadians</a> use mental health services each year. Don’t let stigma keep you from bettering your life and well-being. Everyone deserves to live a healthy, fulfilling life. Therapy can help you get there.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/234078/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/simon-sherry-557487">Simon Sherry</a>, Clinical Psychologist and Professor in the Department of Psychology and Neuroscience, <a href="https://theconversation.com/institutions/dalhousie-university-1329">Dalhousie University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-know-when-its-time-to-start-therapy-234078">original article</a>. </div>

Mind

4 things ancient Greeks and Romans got right about mental health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/konstantine-panegyres-1528527">Konstantine Panegyres</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> According to the World Health Organization, about <a href="https://www.who.int/news-room/fact-sheets/detail/depression">280 million people</a> worldwide have depression and about <a href="https://www.who.int/health-topics/mental-health#tab=tab_2">one billion</a> have a mental health problem of any kind. People living in the ancient world also had mental health problems. So, how did they deal with them? As we’ll see, some of their insights about mental health are still relevant today, even though we might question some of their methods. <h2>1. Our mental state is important</h2> Mental health problems such as depression were familiar to people in the ancient world. Homer, the poet famous for the Iliad and Odyssey who lived around the eighth century BC, apparently <a href="https://www.loebclassics.com/view/LCL496/2003/volume.xml">died</a> after wasting away from depression. Already in the late fifth century BC, ancient Greek doctors recognised that our health partly depends on the state of our thoughts. In the Epidemics, a medical text written in around 400BC, an anonymous doctor <a href="https://www.loebclassics.com/view/LCL477/1994/volume.xml">wrote</a> that our habits about our thinking (as well as our lifestyle, clothing and housing, physical activity and sex) are the main determinants of our health. <h2>2. Mental health problems can make us ill</h2> Also writing in the Epidemics, an anonymous doctor <a href="https://www.loebclassics.com/view/LCL477/1994/volume.xml">described</a> one of his patients, Parmeniscus, whose mental state became so bad he grew delirious, and eventually could not speak. He stayed in bed for 14 days before he was cured. We’re not told how. Later, the famous doctor <a href="https://www.britannica.com/biography/Galen">Galen of Pergamum</a> (129-216AD) <a href="https://dfg-viewer.de/show?tx_dlf%5Bdouble%5D=0&tx_dlf%5Bid%5D=http%3A%2F%2Fcmg.bbaw.de%2Fepubl%2Fonline%2Fmets%2Fsuppl_or_05_03.xml&tx_dlf%5Bpage%5D=1390&cHash=a0a715a587fa4e89a8839ccb310b0734">observed</a> that people often become sick because of a bad mental state: <blockquote> It may be that under certain circumstances ‘thinking’ is one of the causes that bring about health or disease because people who get angry about everything and become confused, distressed and frightened for the slightest reason often fall ill for this reason and have a hard time getting over these illnesses. </blockquote> Galen also described some of his patients who suffered with their mental health, including some who became seriously ill and died. <a href="https://dfg-viewer.de/show?tx_dlf%5Bdouble%5D=0&tx_dlf%5Bid%5D=http%3A%2F%2Fcmg.bbaw.de%2Fepubl%2Fonline%2Fmets%2Fsuppl_or_05_03.xml&tx_dlf%5Bpage%5D=1392&cHash=c93bf32c31975103b100e918bee893d9">One man</a> had lost money: <blockquote> He developed a fever that stayed with him for a long time. In his sleep he scolded himself for his loss, regretted it and was agitated until he woke up. While he was awake he continued to waste away from grief. He then became delirious and developed brain fever. He finally fell into a delirium that was obvious from what he said, and he remained in this state until he died. </blockquote> <h2>3. Mental illness can be prevented and treated</h2> In the ancient world, people had many different ways to prevent or treat mental illness. The philosopher Aristippus, who lived in the fifth century BC, used to advise people <a href="https://www.loebclassics.com/view/LCL486/1997/volume.xml">to focus on the present</a> to avoid mental disturbance: <blockquote> concentrate one’s mind on the day, and indeed on that part of the day in which one is acting or thinking. Only the present belongs to us, not the past nor what is anticipated. The former has ceased to exist, and it is uncertain if the latter will exist. </blockquote> The philosopher Clinias, who lived in the fourth century BC, <a href="https://www.loebclassics.com/view/LCL486/1997/volume.xml">said</a> that whenever he realised he was becoming angry, he would go and play music on his lyre to calm himself. Doctors had their own approaches to dealing with mental health problems. Many <a href="https://books.google.com.au/books?id=KPHaAAAAMAAJ&q=caelius+aurelianus+drabkin+on+acute+diseases&dq=caelius+aurelianus+drabkin+on+acute+diseases&hl=en&newbks=1&newbks_redir=0&sa=X&ved=2ahUKEwjpqszXwuSGAxUjamwGHS1yCuoQ6AF6BAgHEAI">recommended</a> patients change their lifestyles to adjust their mental states. They advised people to take up a new regime of exercise, adopt a different diet, go travelling by sea, listen to the lectures of philosophers, play games (such as draughts/checkers), and do mental exercises equivalent to the modern crossword or sudoku. For instance, the physician Caelius Aurelianus (fifth century AD) <a href="https://books.google.com.au/books?id=KPHaAAAAMAAJ&q=caelius+aurelianus+drabkin+on+acute+diseases&dq=caelius+aurelianus+drabkin+on+acute+diseases&hl=en&newbks=1&newbks_redir=0&sa=X&ved=2ahUKEwjpqszXwuSGAxUjamwGHS1yCuoQ6AF6BAgHEAI">thought</a> patients suffering from insanity could benefit from a varied diet including fruit and mild wine. Doctors also advised people to take plant-based medications. For example, the herb <a href="https://www.psychiatriki-journal.gr/documents/psychiatry/30.1-EN-2019-58.pdf">hellebore</a> was given to people suffering from paranoia. However, ancient doctors recognised that hellebore could be dangerous as it sometimes induced toxic spasms, killing patients. Other doctors, such as Galen, had a slightly different view. He believed mental problems were caused by some idea that had taken hold of the mind. He believed mental problems could be cured if this idea was removed from the mind and <a href="https://dfg-viewer.de/show?tx_dlf%5Bdouble%5D=0&tx_dlf%5Bid%5D=http%3A%2F%2Fcmg.bbaw.de%2Fepubl%2Fonline%2Fmets%2Fsuppl_or_05_03.xml&tx_dlf%5Bpage%5D=1396&cHash=1697e4b73dd653092cd8398749f1989f">wrote</a>: <blockquote> a person whose illness is caused by thinking is only cured by taking care of the false idea that has taken over his mind, not by foods, drinks, [clothing, housing], baths, walking and other such (measures). </blockquote> Galen <a href="https://dfg-viewer.de/show?id=9&tx_dlf%5Bid%5D=http%3A%2F%2Fcmg.bbaw.de%2Fepubl%2Fonline%2Fmets%2Fsuppl_or_05_03.xml&tx_dlf%5Bpage%5D=1418">thought</a> it was best to deflect his patients’ thoughts away from these false ideas by putting new ideas and emotions in their minds: <blockquote> I put fear of losing money, political intrigue, drinking poison or other such things in the hearts of others to deflect their thoughts to these things […] In others one should arouse indignation about an injustice, love of rivalry, and the desire to beat others depending on each person’s interest. </blockquote> <h2>4. Addressing mental health needs effort</h2> Generally speaking, the ancients believed keeping our mental state healthy required effort. If we were anxious or angry or despondent, then we needed to do something that brought us the opposite of those emotions. This can be achieved, they thought, by doing some activity that directly countered the emotions we are experiencing. For example, Caelius Aurelianus <a href="https://books.google.com.au/books?id=KPHaAAAAMAAJ&q=caelius+aurelianus+drabkin+on+acute+diseases&dq=caelius+aurelianus+drabkin+on+acute+diseases&hl=en&newbks=1&newbks_redir=0&sa=X&ved=2ahUKEwjpqszXwuSGAxUjamwGHS1yCuoQ6AF6BAgHEAI">said</a> people suffering from depression should do activities that caused them to laugh and be happy, such as going to see a comedy at the theatre. However, the ancients did not believe any single activity was enough to make our mental state become healthy. The important thing was to make a wholesale change to one’s way of living and thinking. When it comes to experiencing mental health problems, we clearly have a lot in common with our ancient ancestors. Much of what they said seems as relevant now as it did 2,000 years ago, even if we use different methods and medicines today. <hr /> If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/232824/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/konstantine-panegyres-1528527">Konstantine Panegyres</a>, McKenzie Postdoctoral Fellow, researching Greco-Roman antiquity, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/4-things-ancient-greeks-and-romans-got-right-about-mental-health-232824">original article</a>. </div>

Mind

Knitting helps Tom Daley switch off. Its mental health benefits are not just for Olympians

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/michelle-oshea-457947">Michelle O'Shea</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> Olympian Tom Daley is the <a href="https://www.teamgb.com/athlete/tom-daley/3y6lj3NwM4u2dORkh8DkXo#:%7E:text=Tom%20Daley's%20medals&text=Tom%20Daley%20was%20the%20first,Paris%20with%20a%20first%20silver.">most decorated diver</a> in Britain’s history. He is also an avid knitter. At the Paris 2024 Olympics Daley added a fifth medal to his collection – and caught the world’s attention knitting a bright blue “Paris 24” jumper while travelling to the games and in the stands. At the Tokyo Olympics, where Daley was first <a href="https://www.theguardian.com/sport/2021/jul/27/tom-daley-knits-a-tea-cosy-holder-to-keep-his-gold-medal-safe-from-scratches">spotted knitting</a>, he <a href="https://www.npr.org/2024/07/29/nx-s1-5055677/tom-daley-olympics-2024-diving-knitting">explained</a> its positive impact on his mental health. <blockquote> It just turned into my mindfulness, my meditation, my calm and my way to escape the stresses of everyday life and, in particular, going to an Olympics. </blockquote> The <a href="https://www.tandfonline.com/doi/pdf/10.1080/01612840.2024.2364228">mental health benefits of knitting</a> are well established. So why is someone famous like Daley knitting in public still so surprising? <h2>Knitting is gendered</h2> Knitting is usually associated with women – <a href="https://www.tandfonline.com/doi/pdf/10.1080/02614367.2019.1579852">especially older women</a> – as a hobby done at home. In a <a href="https://journals.sagepub.com/doi/abs/10.4276/030802213X13603244419077?casa_token=Y-MLTtrt_o4AAAAA:7c1Y6DSAd0XH19q0N-FBqqws68JFpgXYx5DACMMw24D3AuoqLkh0VVKMh7M6GNchmQpWSj1KR9tzCFw">large international survey</a> of knitting, 99% of respondents identified as female. But the history of yarn crafts and gender is more tangled. In Europe in the middle ages, <a href="https://www2.cs.arizona.edu/patterns/weaving/articles/nb82_knt.pdf">knitting guilds were exclusive</a> and reserved for men. They were part of a respected Europe-wide trade addressing a demand for knitted products that could not be satisfied by domestic workers alone. The <a href="https://www2.cs.arizona.edu/patterns/weaving/articles/nb82_knt.pdf">industrial revolution</a> made the production of clothed goods cheaper and faster than hand-knitting. Knitting and other needle crafts became a leisure activity for women, done in the private sphere of the home. World Wars I and II turned the spotlight back on knitting as a “<a href="https://theconversation.com/one-million-pairs-of-socks-knitting-for-victory-in-the-first-world-war-30149">patriotic duty</a>”, but it was still largely taken up by women. During COVID lockdowns, knitting saw another <a href="https://www.nytimes.com/2020/11/02/well/family/pandemic-knitting-election-stress.html">resurgence</a>. But knitting still most often makes headlines when men – especially famous men like Daley or actor <a href="https://www.vanityfair.com/hollywood/2013/01/ryan-gosling-hobby-knitting-interview">Ryan Gosling</a> – do it. Men who knit are often seen as <a href="https://www.abc.net.au/news/2019-09-17/men-who-unpick-knitting-stereoptype/11516016">subverting</a> the stereotype it’s an activity for older women. <h2>Knitting the stress away</h2> Knitting can produce a sense of pride and <a href="https://www.tandfonline.com/doi/full/10.1080/01612840.2024.2364228">accomplishment</a>. But for an elite sportsperson like Daley – whose accomplishments already include four gold medals and one silver – its benefits lie elsewhere. Olympics-level sport relies on perfect scores and world records. When it comes to knitting, many of the mental health benefits are associated with the process, rather than the end result. Daley <a href="https://www.youtube.com/watch?v=6wwXGOki--c">says</a> knitting is the “one thing” that allows him to switch off completely, describing it as “my therapy”. <figure><iframe src="https://www.youtube.com/embed/6wwXGOki--c?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> The Olympian says he could <blockquote> knit for hours on end, honestly. There’s something that’s so satisfying to me about just having that rhythm and that little “click-clack” of the knitting needles. There is not a day that goes by where I don’t knit. </blockquote> Knitting can create a “flow” state through rhythmic, repetitive movements of the yarn and needle. Flow offers us a <a href="https://psycnet.apa.org/record/2017-32525-014">balance</a> between challenge, accessibility and a sense of control. It’s been shown to have benefits relieving stress in high-pressure jobs beyond elite sport. Among surgeons, <a href="https://pubmed.ncbi.nlm.nih.gov/37150722/">knitting has been found</a> to improve wellbeing as well as manual dexterity, crucial to their role. For other health professionals – including oncology nurses and mental health workers – knitting has <a href="https://www.tandfonline.com/doi/pdf/10.1080/01612840.2024.2364228">helped to</a> reduce “<a href="https://cjon.ons.org/cjon/20/1/impact-knitting-intervention-compassion-fatigue-oncology-nurses">compassion fatigue</a>” and burnout. Participants described the soothing noise of their knitting needles. They developed and strengthened team bonds through collective knitting practices. <figure><iframe src="https://www.youtube.com/embed/dTTJjD_q2Ik?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>A Swiss psychiatrist says for those with trauma, knitting yarn can be like “knitting the two halves” of the brain “back together”.</figcaption></figure> <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.1062001/full">Another study</a> showed knitting in primary school may boost children’s executive function. That includes the ability to pay attention, remember relevant details and block out distractions. As a regular creative practice, it has also been <a href="https://www.tandfonline.com/doi/full/10.1080/01612840.2024.2364228#d1e1860">used in the treatment</a> of grief, depression and subduing intrusive thoughts, as well countering chronic pain and cognitive decline. <h2>Knitting is a community</h2> The <a href="https://journals.sagepub.com/doi/10.4276/030802213X13603244419077">evidence</a> for the benefits of knitting is often based on self-reporting. These studies tend to produce consistent results and involve large population samples. This may point to another benefit of knitting: its social aspect. Knitting and other yarn crafts can be done alone, and usually require simple materials. But they also provide a chance to socialise by bringing people together around a common interest, which can help <a href="https://intellectdiscover.com/content/journals/10.1386/crre.7.1.11_1">reduce loneliness</a>. The free needle craft database and social network Ravelry contains <a href="https://blog.ravelry.com/2022-community-stats/">more than one million</a> patterns, contributed by users. “Yarn bombing” projects aim to <a href="https://www.artsnw.com.au/the-yarn-bombing-project">engage the community</a> and beautify public places by covering objects such as benches and stop signs with wool. The interest in Daley’s knitting online videos have formed a community of their own. In them he shows the process of making the jumper, not just the finished product. That includes where he “<a href="https://www.instagram.com/tomdaley/reel/C-LRgGYtbv3/?hl=en">went wrong</a>” and had to unwind his work. His pride in the finished product – a little bit wonky, but “<a href="https://www.instagram.com/madewithlovebytomdaley/?hl=en">made with love</a>” – can be a refreshing antidote to the flawless achievements often on display at the Olympics.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/236051/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/michelle-oshea-457947">Michelle O'Shea</a>, Senior Lecturer, School of Business, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, Associate Professor in Psychological Science, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> Image credits: Instagram This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/knitting-helps-tom-daley-switch-off-its-mental-health-benefits-are-not-just-for-olympians-236051">original article</a>. </div>

Mind

Meghan Markle opens up about past trauma

Meghan Markle has opened up about her mental health struggle in a new interview. In a joined interview with her husband Prince Harry for CBS Sunday Morning, the Duchess of Sussex admitted that she hasn't "really scraped the surface" on her struggle, as the couple launched their new project <a href="https://archewell.org/theparentsnetwork/" target="_blank" rel="noopener">The Parents' Network</a>. The Parents’ Network aims to support parents who lost or almost lost their child to cyberbullying and other traumas related to social media use. While speaking about online bullying and its effects on young children, the Duchess of Sussex spoke about her own experience and connection to the families, as she also had suicidal thoughts in 2021. “When you’ve been through any level of pain or trauma, I believe part of our healing journey — certainly part of mine — is being able to be really open about it,” she told Jane Pauley. "And you know, I haven't really scraped the surface on my experience. But I do think that I would never want someone else to feel that way," she continued. "And I would never want someone else to be making those sort of plans. And I would never want someone else to not be believed." "So, if me voicing what I have overcome will save someone, or encourage someone in their life to really genuinely check in on them and not assume that the appearance is good, so everything's OK, then that's worth it. "I'll take a hit for that." In a 2021 interview with Oprah Winfrey, Meghan revealed that she had suicidal ideation while pregnant with son Archie due to the pressure of life as a royal and the way the British media treated her. “I just didn’t want to be alive anymore,” she said at the time. She also recalled reaching out to palace officials and said that she did not receive any mental health help. The initiative, launched with the couple’s Archewell Foundation, aims to make sure that no other families go through what they did. “Our kids are young; they’re 3 and 5. They’re amazing,” she told Pauley. “But all you want to do as parents is protect them. And so, as we can see what’s happening in the online space, we know that there’s a lot of work to be done there, and we’re just happy to be able to be a part of change for good.” Images: CBS Sunday Morning

Caring

I feel sick. How do I know if I have the flu, COVID, RSV or something else?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/natasha-yates-1213624">Natasha Yates</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> You wake with a sore throat and realise you are sick. Is this going to be a two-day or a two-week illness? Should you go to a doctor or just go to bed? Most respiratory illnesses have very similar symptoms at the start: sore throat, congested or runny nose, headache, fatigue and fever. This may progress to a dry cough. Best case scenario is that you have “<a href="https://lungfoundation.com.au/wp-content/uploads/2018/09/Factsheet-Common-Cold-Mar2016.pdf">a cold</a>” (which can be any one of hundreds of viruses, most commonly rhinovirus), which is short-lived and self-limiting. But some respiratory illnesses can be much more serious. Here is a brief guide to some important bugs to know about that are circulating this winter, and how to work out which one you have. <h2>Respiratory syncytial virus (RSV)</h2> For most people an RSV infection will feel like “a cold” – annoying, but only lasting a few days. However, for babies, older adults and people with immune issues, it can lead to <a href="https://www.rch.org.au/kidsinfo/fact_sheets/bronchiolitis/">bronchiolitis</a> or pneumonia, and even become life-threatening. RSV isn’t seasonal, which means you are just as likely to get it in summer as in winter. However, it is highly contagious so we noticed it <a href="https://pubmed.ncbi.nlm.nih.gov/32986804">disappearing almost completely</a> during COVID lockdowns. There is now a <a href="https://www.tga.gov.au/sites/default/files/2024-02/covid-19-rapid-antigen-self-tests-are-approved-australia-ifu-406813.PDF">rapid-antigen test (RAT) for RSV</a> which also checks for influenza and COVID, and is the best way of finding out if RSV is what is causing symptoms. Recently, a preventative immune therapy has become available for high risk babies (<a href="https://www.schn.health.nsw.gov.au/respiratory-syncytial-virus-rsv-monoclonal-antibody-factsheet">nirsevimab</a>) and there are also <a href="https://ncirs.org.au/ncirs-fact-sheets-faqs-and-other-resources/respiratory-syncytial-virus-rsv-frequently-asked">vaccines for higher risk adults</a>. Nirsevimab is also available to all babies for free in <a href="https://www.health.wa.gov.au/Articles/N_R/Respiratory-syncytial-virus-RSV-immunisation">Western Australia</a> and <a href="https://www.health.qld.gov.au/clinical-practice/guidelines-procedures/diseases-infection/immunisation/paediatric-rsv-prevention-program">Queensland</a>. But there are no specific treatments. Adults who get it simply have to ride it out (using whatever you need to <a href="https://www.mayoclinic.org/diseases-conditions/common-cold/diagnosis-treatment/drc-20351611">manage symptoms</a>). Babies and higher risk patients need to present to an emergency department if they test positive for RSV and are also looking or feeling very unwell (this might mean rapid shallow breathing, fevers not coming down with paracetamol or ibuprofen, a baby not feeding, mottled-looking skin, or going blue around the mouth). If a patient has developed a bronchiolitis or pneumonia, they may need to be hospitalised. <h2>Influenza</h2> Once you have had the “true flu” (influenza), you will find it frustrating when people call their sniffly cold-like symptoms a “flu”. Influenza infections generally start with a sore throat and headache which quickly turns into high fevers, generalised aches and excessive fatigue. You feel like you have been hit by a truck and may struggle to get out of bed. This can last a week or more, even in people who are generally fit and healthy. Influenza is a major public health issue internationally, with 3–5 million cases of severe illness and <a href="https://www.who.int/news-room/fact-sheets/detail/influenza-(seasonal)">290,000 to 650,000 respiratory deaths annually</a>. People who are at <a href="https://immunisationhandbook.health.gov.au/contents/vaccine-preventable-diseases/influenza-flu">greater risk of complications</a> from influenza include pregnant women, children under five, adults aged 65 and over, First Nations peoples, and people with chronic or immunosuppressive medical conditions. For this reason, annual vaccination is <a href="https://www.health.gov.au/topics/immunisation/vaccines/influenza-flu-vaccine">recommended and funded</a> for vulnerable people. Vaccination is also readily available for <a href="https://www.health.gov.au/topics/immunisation/immunisation-contacts">all Australians who want it</a>, through pharmacies as well as medical clinics, usually at a cost of less than A$30. In <a href="https://www.vaccinate.initiatives.qld.gov.au/what-to-vaccinate-against/influenza#:%7E:text=The%20flu%20vaccine%20is%20free,.qld.gov.au">some states</a>, it’s free for all residents. Influenza is seasonal, with definite peaks in the winter months. This is why vaccines are offered from early autumn. If you think you may have influenza, there are now home-testing RATs: all current influenza RATs are in combination with COVID RATs, as the symptoms overlap. Treatment for most people is to manage symptoms and try to avoid spreading it around. Doctors can also <a href="https://theconversation.com/i-think-i-have-the-flu-should-i-ask-my-gp-for-antivirals-210457">prescribe antivirals</a> to vulnerable patients; these work best if started within 48 hours of symptoms. <h2>COVID</h2> It has been less than five years since COVID-19, caused by SARS-CoV-2, started to spread around the world in pandemic proportions. Although COVID is no longer a <a href="https://www.health.gov.au/news/ahppc-statement-end-of-covid-19-emergency-response">public health emergency</a>, it still causes <a href="https://www.abs.gov.au/articles/deaths-due-covid-19-influenza-and-rsv-australia-2022-may-2024">more deaths than influenza and RSV combined</a>. Unlike RSV and influenza, only those <a href="https://www.health.gov.au/topics/covid-19/protect-yourself-and-others/high-risk-groups">aged over 70</a> are in a high-risk age group for COVID. Other <a href="https://www.cdc.gov/covid/risk-factors/?CDC_AAref_Val=https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html">factors besides age</a> may put you at higher risk of becoming very unwell when infected by this virus. This includes having other respiratory diseases (such as asthma or chronic obstructive pulmonary disease, also known as COPD), diabetes, cancer, kidney disease, obesity or heart disease. Unlike most respiratory viruses, SARS-CoV-2 tends to set off inflammation beyond the respiratory system. This can involve a range of other organs including the heart, kidneys and blood vessels. Although most people are back to their usual work or study after a week or two, a significant proportion go on to experience extended symptoms such as fatigue, breathlessness, brain fog and mood changes. When these last <a href="https://aci.health.nsw.gov.au/statewide-programs/critical-intelligence-unit/post-acute-sequelae">more than 12 weeks</a>, without any other explanation for symptoms, it’s called <a href="https://www.healthdirect.gov.au/covid-19/post-covid-symptoms-long-covid">long COVID</a>. COVID vaccines can prevent serious illness and have been <a href="https://pubmed.ncbi.nlm.nih.gov/38282394/">monitored</a> for several years now for their safety and effectiveness. Current vaccination recommendations are <a href="https://www.health.gov.au/resources/publications/atagi-statement-on-the-administration-of-covid-19-vaccines-in-2024?language=en">based on age and immune status</a>. It’s worth discussing them with your doctor if you are unsure whether you would benefit or not. <a href="https://www.health.gov.au/topics/covid-19/oral-treatments">Antivirals</a> can treat COVID in higher-risk people who contract it, whether vaccinated or not. Specific advice about what to do if you test positive on a RAT will vary according to your current state guidelines and workplace, however the <a href="https://www.health.gov.au/topics/covid-19/testing-positive">general principles</a> are always: avoid spreading the virus to others, and give yourself time to rest and recover. <hr /> <iframe id="ConNR" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/ConNR/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>What if it’s not one of those?</h2> So you’ve done your combined RSV/flu/COVID RAT and the result is negative. But you still have symptoms. What else could it be? More than 200 different viruses can cause cold and flu symptoms, including rhinovirus (mentioned above), adenovirus and sometimes even <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2130424/">undefined pathogens</a>. If an illness progresses to a cough which will not go away, and/or you start coughing up sputum, this could be a bacterial infection, such as pertussis (whooping cough), streptococcus pneumoniae, haemophilus influenzae or moraxella catarrhalis. So it’s worth <a href="https://www.racgp.org.au/getattachment/0a637812-c8f0-45a2-af9c-fa215b64f8e4/attachment.aspx">getting assessed by a GP</a> who may do a chest Xray and/or <a href="https://www.rcpa.edu.au/Manuals/RCPA-Manual/Pathology-Tests/M/MCS-sputum">test your sputum</a>, particularly if they suspect pneumonia. You also may also start out with what is clearly a viral infection but then get a secondary bacterial infection later. So if you are getting more unwell over time, it’s worth getting tested, in case antibiotics will help. However, taking antibiotics for a purely viral illness will not only be useless, it can contribute to harmful <a href="https://www.nps.org.au/consumers/antibiotic-resistance-the-facts">antibiotic resistance</a> and give you unwanted side effects.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/234266/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/natasha-yates-1213624">Natasha Yates</a>, General Practitioner, PhD Candidate, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/i-feel-sick-how-do-i-know-if-i-have-the-flu-covid-rsv-or-something-else-234266">original article</a>. </div>

Body

Is social media making you unhappy? The answer is not so simple

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/melissa-humphries-584274">Melissa Humphries</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/lewis-mitchell-266859">Lewis Mitchell</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> You may have seen headlines that link social media to sadness and depression. Social media use goes up, happiness goes down. But recent studies suggest those findings might not be so straightforward. Although it is true that people’s feelings of envy and depression are linked to high social media use, there is evidence to suggest social media use may not be causing that relationship. Instead, your mindset may be the biggest thing affecting how social media connects to your wellbeing. People who feel they are able to use social media, rather than social media “using them”, tend to gain more benefits from their online interactions. <h2>Why do people use social media?</h2> Social media covers a broad range of platforms: social networking, discussion forums, bookmarking and sharing content, disseminating news, exchanging media like photos and videos, and microblogging. These appeal to a wide range of users, from individuals of all ages through to massive businesses. For some, social media is a way to connect with people we may not otherwise see. In the United States, 39% of people say they <a href="https://www.americansurveycenter.org/research/the-state-of-american-friendship-change-challenges-and-loss">are friends with people they only interact with online</a>. For older people, this is especially important for increasing feelings of connectedness and wellbeing. Interestingly though, for older people, <a href="https://www.sciencedirect.com/science/article/pii/S0747563223004545">social media contact with family does not increase happiness</a>. Meanwhile, younger adults report increased happiness when they have more social media contact with family members. Teens, in particular, find social media most useful for <a href="https://www.pewresearch.org/internet/2022/11/16/connection-creativity-and-drama-teen-life-on-social-media-in-2022/">deepening connections and building their social networks</a>. With social media clearly playing such an important role in society, many researchers have tried to figure out: does it make us happier or not? <h2>Does social media make us happier?</h2> Studies have taken a variety of approaches, including asking people directly through surveys or looking at the content people post and seeing how positive or negative it is. One survey study from 2023 showed that as individuals’ social media use increased, <a href="https://www.researchgate.net/publication/372582895_The_Relationship_Between_Social_Media_Addiction_Happiness_and_Life_Satisfaction_in_Adults_Analysis_with_Machine_Learning_Approach">life satisfaction and happiness decreased</a>. Another found that <a href="https://www.tandfonline.com/doi/full/10.1080/0144929X.2023.2286529">less time on social media</a> was related to increases in work satisfaction, work engagement and positive mental health – so improved mental health and motivation at work. Comparing yourself to others on social media is connected to feelings of envy and depression. However, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9955439/">there is evidence</a> to suggest depression is the predictor, rather than the outcome, of both social comparison and envy. All this shows <a href="https://academic.oup.com/jcmc/article/29/1/zmad048/7612379?login=false">the way you feel about social media matters</a>. People who see themselves using social media rather than “being used” by it, tend to gain benefits from social media and not experience the harms. Interviews with young people (15–24 years) using social media suggest that positive mental health among that age group was influenced by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8933808/">three features</a>: <ul> <li>connection with friends and their global community</li> <li>engagement with social media content</li> <li>the value of social media as an outlet for expression.</li> </ul> There are also studies that look at the emotions expressed by more frequent social media users. The so-called “<a href="https://epjdatascience.springeropen.com/articles/10.1140/epjds/s13688-017-0100-1">happiness paradox</a>” shows that most people think their friends on social media appear happier than themselves. This is a <a href="https://dl.acm.org/doi/10.1145/3110025.3110027">seeming impossibility</a> that arises because of <a href="https://www.nature.com/articles/srep04603">the mathematical properties</a> of how friendship networks work on social media. In one of our studies, Twitter content with recorded locations showed residents of cities in the United States that <a href="https://journals.plos.org/plosone/article/figure?id=10.1371/journal.pone.0064417.g007">tweeted more tended to express less happiness</a>. On the other hand, in Instagram direct messages, happiness has been found to be <a href="https://journals.sagepub.com/doi/full/10.1177/20563051241229655">four times more prevalent than sadness</a>. <h2>How does internet use in general affect our wellbeing?</h2> Some of the factors associated with decreased mental health are not aligned with social media use alone. <a href="https://journals.sagepub.com/doi/full/10.1177/0963721419838244">One recent study</a> shows that the path to decreased wellbeing is, at least partially, connected to digital media use overall (rather than social media use specifically). This can be due to sleep disruption, reduced face-to-face social interaction or physical activity, social comparison, and cyberbullying. None of these exist for social media alone. However, social media platforms are known to be driven by recommendation algorithms that may send us down “rabbit holes” of the same type of (increasingly extreme) content. This can lead to a distorted view of the world and our place in it. The important point here is to maintain a diverse and balanced information diet online. Interestingly, interacting on social media is not the only thing affecting our mental state. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0090315">Rainfall influnces</a> the emotional content of social media posts of both the user experiencing rain, and parts of their extended network (even if they don’t experience rain!). This suggests that how we feel is influenced by the emotions in the posts we see. The good news is that happy posts are the most influential, with each happy post encouraging close to two additional happy updates from a user’s friends. The secret to online happiness therefore may not be to “delete your account” entirely (which, <a href="https://www.nature.com/articles/s41562-018-0510-5">as we have found</a>, may not even be effective), but to be mindful about what you consume online. And if you feel like social media is starting to use you, it might be time to change it up a bit.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/232490/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/melissa-humphries-584274">Melissa Humphries</a>, Senior Lecturer, School of Computer and Mathematical Sciences, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/lewis-mitchell-266859">Lewis Mitchell</a>, Professor of Data Science, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-social-media-making-you-unhappy-the-answer-is-not-so-simple-232490">original article</a>. </div>

Mind

Do you have a mental illness? Why some people answer ‘yes’, even if they haven’t been diagnosed

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/jesse-tse-1429151">Jesse Tse</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/nick-haslam-10182">Nick Haslam</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Mental illnesses such as depression and anxiety disorders have become more prevalent, especially among <a href="https://www.aihw.gov.au/mental-health/overview/prevalence-and-impact-of-mental-illness#changeovertime">young people</a>. Demand for treatment is surging and prescriptions of some <a href="https://pubmed.ncbi.nlm.nih.gov/35176912/">psychiatric medications</a> have climbed. These upswinging prevalence trends are paralleled by rising public attention to mental illness. Mental health messages saturate traditional and social media. Organisations and governments are developing awareness, prevention and treatment initiatives with growing urgency. The mounting cultural focus on mental health has obvious benefits. It increases awareness, reduces stigma and promotes help-seeking. However, it may also have costs. Critics worry <a href="https://www.bacp.co.uk/bacp-journals/therapy-today/2023/april-2023/the-big-issue/">social media</a> sites are incubating mental illness and that ordinary unhappiness is being pathologised by the overuse of diagnostic concepts and “<a href="https://www.bustle.com/wellness/is-therapy-speak-making-us-selfish">therapy speak</a>”. British psychologist <a href="https://www.psych.ox.ac.uk/team/lucy-foulkes">Lucy Foulkes</a> argues the trends for rising attention and prevalence are linked. Her “<a href="https://www.sciencedirect.com/science/article/pii/S0732118X2300003X">prevalence inflation hypothesis</a>” proposes that increasing awareness of mental illness may lead some people to diagnose themselves inaccurately when they are experiencing relatively mild or transient problems. Foulkes’ hypothesis implies that some people develop overly broad concepts of mental illness. Our research supports this view. In a new study, <a href="https://www.sciencedirect.com/science/article/pii/S2666560324000318?via%3Dihub">we show</a> that concepts of mental illness have broadened in recent years – a phenomenon we call “<a href="https://www.tandfonline.com/doi/full/10.1080/1047840X.2016.1082418">concept creep</a>” – and that <a href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-023-05152-6">people differ</a> in the breadth of their concepts of mental illness. <h2>Why do people self-diagnose mental illnesses?</h2> In our new <a href="https://doi.org/10.1016/j.ssmmh.2024.100326">study</a>, we examined whether people with broad concepts of mental illness are, in fact, more likely to self-diagnose. We defined self-diagnosis as a person’s belief they have an illness, whether or not they have received the diagnosis from a professional. We assessed people as having a “broad concept of mental illness” if they judged a wide variety of experiences and behaviours to be disorders, including relatively mild conditions. We asked a nationally representative sample of 474 American adults if they believed they had a mental disorder and if they had received a diagnosis from a health professional. We also asked about other possible contributing factors and demographics. Mental illness was common in our sample: 42% reported they had a current self-diagnosed condition, a majority of whom had received it from a health professional. Unsurprisingly, the strongest predictor of reporting a diagnosis was experiencing relatively severe distress. The second most important factor after distress was having a broad concept of mental illness. When their levels of distress were the same, people with broad concepts were substantially more likely to report a current diagnosis. The graph below illustrates this effect. It divides the sample by levels of distress and shows the proportion of people at each level who report a current diagnosis. People with broad concepts of mental illness (the highest quarter of the sample) are represented by the dark blue line. People with narrow concepts of mental illness (the lowest quarter of the sample) are represented by the light blue line. People with broad concepts were much more likely to report having a mental illness, especially when their distress was relatively high. People with greater mental health literacy and less stigmatising attitudes were also more likely to report a diagnosis. Two interesting further findings emerged from our study. People who self-diagnosed but had not received a professional diagnosis tended to have broader illness concepts than those who had. In addition, younger and politically progressive people were more likely to report a diagnosis, consistent with some <a href="https://www.sciencedirect.com/science/article/pii/S2666560321000438">previous research</a>, and held broader concepts of mental illness. Their tendency to hold these more expansive concepts partially explained their higher rates of diagnosis. <h2>Why does it matter?</h2> Our findings support the idea that expansive concepts of mental illness promote self-diagnosis and may thereby increase the apparent prevalence of mental ill health. People who have a lower threshold for defining distress as a disorder are more likely to identify themselves as having a mental illness. Our findings do not directly show that people with broad concepts over-diagnose or those with narrow concepts under-diagnose. Nor do they prove that having broad concepts causes self-diagnosis or results in actual increases in mental illness. Nevertheless, the findings raise important concerns. First, they suggest that rising mental health awareness may <a href="https://www.newscientist.com/article/mg25934573-900-why-being-more-open-about-mental-health-could-be-making-us-feel-worse/">come at a cost</a>. In addition to boosting mental health literacy it may increase the likelihood of people incorrectly identifying their problems as pathologies. Inappropriate self-diagnosis can have adverse effects. Diagnostic labels may become identity-defining and self-limiting, as people come to believe their problems are enduring, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0165032724002489?via%3Dihub">hard-to-control</a> aspects of who they are. Second, unwarranted self-diagnosis may lead people experiencing relatively mild levels of distress to seek help that is unnecessary, inappropriate and ineffective. Recent <a href="https://pubmed.ncbi.nlm.nih.gov/37844607/">Australian research</a> found people with relatively mild distress who received psychotherapy worsened more often than they improved. Third, these effects may be particularly problematic for young people. They are most liable to hold broad concepts of mental illness, in part due to <a href="https://www.sciencedirect.com/science/article/pii/S0010440X22000682?via%3Dihub">social media</a> <a href="https://www.tandfonline.com/doi/full/10.1080/10810730.2023.2235563">consumption</a>, and they experience mental ill health at relatively high and rising rates. Whether expansive concepts of illness play a role in the youth mental health crisis remains to be seen. Ongoing cultural shifts are fostering increasingly expansive definitions of mental illness. These shifts are likely to have mixed blessings. By normalising mental illness they may help to remove its stigma. However, by pathologising some forms of everyday distress, they may have an unintended downside. As we wrestle with the mental health crisis, it is crucial we find ways to increase awareness of mental ill health without inadvertently inflating it.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/231687/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jesse-tse-1429151">Jesse Tse</a>, PhD Candidate at Melbourne School of Psychological Sciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/nick-haslam-10182">Nick Haslam</a>, Professor of Psychology, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/do-you-have-a-mental-illness-why-some-people-answer-yes-even-if-they-havent-been-diagnosed-231687">original article</a>. </div>

Mind

"I am the Bicycle Bandit": Terminally-ill ex-cop confesses to 20-year-old mystery

In a startling twist to a 20-year-old mystery, 73-year-old Kym Allen Parsons, a terminally-ill former police officer and firefighter, has admitted to being the notorious "Bicycle Bandit" who terrorised South Australian banks and residents for a decade. Parsons' confession came just days after receiving approval for voluntary assisted dying (VAD) and being provided with a VAD kit by SA Health. Parsons, who has stage 4 cancer and who had previously denied the charges, changed his plea to guilty during a Supreme Court session on Monday, ending years of speculation and investigation. His sudden admission of guilt follows a plea bargain brokered by the Office of the Director of Public Prosecutions and his counsel after the VAD approval was granted. In a tearful apology read to the court, Parsons expressed deep remorse for his actions, acknowledging that his behaviour was both irrational and without excuse. "I have no excuse for my behaviour," he told the court. "My reasoning was illogical and irrational over that time, and over the past 10 years I have tried to rehabilitate, seek help and forgiveness and demonstrate my shame in distressing actions. "I was fearful of confessing my past and destroying their [my wife and family's] love and trust in the person they knew. "I do not expect your forgiveness, and I humbly ask you accept my sincerest apology and deepest remorse." Despite Parsons' request for bail ahead of his sentencing, Justice Sandi McDonald deemed his crimes too severe for continued freedom and ordered his immediate custody. His access to the VAD kit while in custody remains uncertain. The courtroom was filled with Parsons' victims and their supporters, many of whom had worked at the banks he robbed. Some were victimised multiple times. One victim described the lasting impact of being robbed at gunpoint, detailing the immense trauma and the development of an auto-immune disease likely induced by stress. Other victims recounted struggles with PTSD, anxiety, depression, and ongoing trust issues. Parsons had been scheduled for trial in February on charges of armed robbery, attempted armed robbery, and firearms offences, with prosecutors alleging he stole over $250,000 from 11 banks between 2004 and 2014. DNA evidence was cited as a link to the crimes. His guilty plea and impending death are expected to ignite a legal battle over his $2.4 million estate, involving prosecutors, his heirs, and his victims. Previously, Parsons had been granted home detention due to his terminal stage 4 cancer diagnosis, after significant weight loss while in custody. His defence lawyer, James Marcus, stated that Parsons pleaded guilty to provide closure to the victims and their families. Parsons' sentencing is scheduled for June 28, marking the conclusion of a complex and emotional case that has gripped the state for years. Images: ABC News / SA Police

Legal

5 reasons art therapy is great for your mental health as you age

We know how important it is to look after our <a style="color: blue;" href="https://www.betterhealth.vic.gov.au/health/servicesandsupport/healthy-and-active-ageing">physical health</a> as we age, but our mental health is equally important. <a style="color: blue;" href="https://aifs.gov.au/resources/short-articles/normalising-mental-illness-older-adults-barrier-care">Studies have shown</a> that besides the immediate impact on wellbeing, older people with untreated mental ill health are at risk of poorer overall health, increased hospital admissions, and an earlier transition into aged care. Art therapy is an excellent way to boost our mental wellbeing. In a nutshell, this type of therapy is when visual art, such as drawing, sculpting, or collage, is used in a <a style="color: blue;" href="https://www.rtor.org/2018/07/10/benefits-of-art-therapy/">therapeutic context</a>. And don’t be put off if you haven’t picked up a paintbrush since you were a kid. Art therapy is not about creating works of beauty but about the process. It’s a completely <a style="color: blue;" href="https://cata.org.au/faqs-myth-busters/#:~:text=The%20focus%20of%20Creative%20Art,%2C%20growth%20and%20self%2Dawareness.&text=Reality%3A%20Creative%20Art%20Therapy%20does,to%20affect%20change%20and%20growth.">judgement free zone</a>! Emotional release: Growing up, many of us were never taught that it was okay to express how we’re feeling, especially emotions like anger and sadness. In that way, art therapy can be ideal us older folks who often feel stuck when it comes to expressing ourselves. Art therapy provides the opportunity to express our <a style="color: blue;" href="https://creativityintherapy.com/2017/06/expressing-emotions-creativity-6-step-art-process/">inner experiences</a> in a visual way. Through the act of creation, we can release pent-up feelings, reduce stress, and experience emotional release. Another challenging emotion that art therapy can help with is grief. As we age, we are more likely to experience the <a style="color: blue;" href="https://www.nari.net.au/the-impact-of-prolonged-grief-in-older-people">loss of a loved one</a> and we don’t get ‘used to it’. The hole it leaves in our hearts is just as dark. Through <a style="color: blue;" href="https://www.vivianpaans.com.au/blog/healing-through-art-how-art-therapy-can-help-with-grief-and-wellbeing">creating art</a> we can explore the feelings of grief and sadness in a safe, judgement-free space. It can also foster a sense of self-compassion and when we have more compassion for ourselves, it becomes easier to accept our emotions. Stress relief: <a style="color: blue;" href="https://www.sane.org/information-and-resources/facts-and-guides/facts-mental-health-issues">Anxiety, depression, and past traumas</a> can heavily impact on our daily lives. Risk factors over our lifespans may change but they don’t magically disappear once we hit a certain age. Illness, grief, financial stress, social isolation, and life transitions such as menopause can all be <a style="color: blue;" href="https://www.healthdirect.gov.au/older-people-and-mental-health">contributing factors</a> of poor mental health for older adults. Creating art can ease symptoms as we refocus on what we’re creating and move thoughts away from overthinking and worry. Creating art releases <a style="color: blue;" href="https://www.rtor.org/2018/07/10/benefits-of-art-therapy/">dopamine,</a> the chemical responsible for allowing us to feel pleasure and satisfaction. This further reduces bothersome symptoms of anxiety and depression. Also, participating in art therapy leads to a more creative brain. A creative brain is better equipped to create stress-relieving techniques for other areas of our lives. Through creating art, we draw the fears that are inside our minds. This takes them out of our heads and places them away from us, helping us feel more in control. Recovering from <a style="color: blue;" href="https://www.interrelate.org.au/news-media/blogs/november-2021/how-art-can-heal-trauma">trauma</a> can be a lifelong process for many, and it’s important for someone dealing with it to find tools that will help this process. Art therapy can be one of those as it can give a sense of agency and self-understanding through the ability to express feelings symbolically. This can give <a style="color: blue;" href="https://anzacata.org/About-CAT">new perspectives</a> of ourselves and our worldview which is essential in the recovery process. It can also help connect with deeply stored emotions and help process them. Self-discovery: When we are younger we are often so busy working, socialising, and raising a family many of us never get a chance to take the time out for <a style="color: blue;" href="https://www.visionpsychology.com/starting-the-process-of-self-discovery/">self-discovery</a>. Self-discovery is important in our lives as it gives us a clearer sense of purpose and direction in life. In turn, this leads to making better decisions that lead to our overall happiness. Some of us see our kids leave home and suddenly we’re left wondering, who am I when I don’t have a family to care for? Creating art can help us acknowledge and recognise feelings that have been suppressed in our subconscious. Through learning to use different techniques of art our minds open up to thinking more freely. Self-discovery comes from both the finished product we create as well as the process of making it. Self-esteem: As we age, it’s easy to look in the mirror and struggle to recognise the person we see. Our bodies are changing, and it can often feel like society doesn’t value us as much as when we were young. It can be a major shift in the way we view ourselves and lead to poor self-esteem. Art therapy teaches us how to use a variety of media to create something new. We can develop talents and see strengths as we master new materials and see the completion of projects. This sense of accomplishment can be a big leg up to our <a style="color: blue;" href="https://artbusinessnews.com/2022/01/benefits-of-art-therapy/">self-esteem.</a> A sense of community: <a style="color: blue;" href="https://likefamily.com.au/blog/what-is-loneliness-and-how-does-it-affect-someone/">Loneliness</a> is a big contributor to poor mental health. <a style="color: blue;" href="https://www.psychiatrist.com/news/study-why-older-people-feel-so-lonely/">Studies</a> show two groups of people are most at risk: young adults and older people. With factors at our age such as children leaving home, not working as much or at all, living alone, and chronic illness, it’s easy to see how loneliness can creep into our lives. Group art therapy is a wonderful way to connect with others. We share a space with those who have similar interests, and it gives us a sense of belonging. For those who can't make a session in person due to distance or illness, some therapists offer <a style="color: blue;" href="https://www.artandplaytherapytraining.com.au/art_therapy">online group art therapy</a>. You don’t need to see an art therapist to get the mental health benefits of creating art. But the advantage of that is they have the skills to work out what best suits your needs. They’ll also work with you through any tough emotions that may arise from your art therapy. So maybe it’s time to hide those new coloured pencils from the little ones, crack them open, and enjoy them yourself! If you’d like to find out more about art therapy sessions, the links below are helpful. They offer online, in person and group sessions. <a style="color: blue;" href="https://www.zevaarttherapy.com/" target="_blank" rel="noopener">https://www.zevaarttherapy.com/</a> <a style="color: blue;" href="https://www.alliedarttherapy.com.au/" target="_blank" rel="noopener">https://www.alliedarttherapy.com.au/</a> <a style="color: blue;" href="https://www.solacecreativetherapies.com.au/" target="_blank" rel="noopener">https://www.solacecreativetherapies.com.au/</a> <a style="color: blue;" href="https://cata.org.au/programs-ndis/online-creative-art-therapy/" target="_blank" rel="noopener">https://cata.org.au/programs-ndis/online-creative-art-therapy/</a> And for some more ideas on dabbling in art therapy on your own (or with a friend), check out Shelley Klammer’s amazing resources. She is US-based but has some online workshops that are also amazing: <a style="color: blue;" href="https://www.expressiveartworkshops.com/expressive-art-resources/100-art-therapy-exercises/" target="_blank" rel="noopener">https://www.expressiveartworkshops.com/expressive-art-resources/100-art-therapy-exercises/</a> Article written by Kylie Carberry Image: Shutterstock

Mind

3 common travel illnesses (and how to avoid them)

Nobody wants to fall sick when they’re on holidays but it happens and is actually quite common. Not every travel illness is foreseeable, but the most prevalent ones usually can be managed if you’re prepared and know what to look out for. Here are three of the most common illnesses travellers experience and what you can do to avoid them. Traveller’s diarrhoea It may be an unpleasant topic of conversation, but as diarrhoeais the most common travel sickness, it’s important to be prepared. It is estimated diarrhoeais experienced by almost half of travellers at some point on their holiday, but mainly by those visiting developing countries. It’s contracted by eating or drinking contaminated food and water and in severe cases can last for days. How to avoid it: Stick to bottled or purified water, freshly cooked meals and fruits and vegetables you can peel yourself. Talk to your doctor for antibiotics you can take in case you are struck with traveller’s diarrhoea. Motion sickness Whether it’s by boat, plane, or car, many travellers experience motion sickness. This occurs when your eyes see motion but your body doesn’t register it, leading to a conflict of the senses. It often results in nausea, vomiting, headaches, and sweating. How to avoid it: If flying, try to sit near the wings of plane. If cruising, get an outside cabin in the middle of ship, and if in a car, sit up front. Don’t play with your devices, as looking at a small screens often exacerbates the problem; instead try to look far to the horizon. Have a light meal before travelling and avoid spicy, greasy or rich foods. You can talk to your doctor about over-the-counter medication that can help motion sickness as well. Bug bites There are all sorts of infectious diseases like malaria, dengue, chikungunya and yellow fever you can pick up from bug bites, especially in developing nations. While you should always talk to your doctor about the types of vaccines you need to take for your travel destination, it is always advisable to protect against insect bites. How to avoid it: Apply insect repellent, wear long sleeves and pants where possible and try to avoid outside activity around dust and dawn when mosquitos are active. If sleeping outdoors, it is advisable to use curtain nettings. Image credits: Getty Images

Travel Tips

To tackle gendered violence, we also need to look at drugs, trauma and mental health

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/siobhan-odean-1356613">Siobhan O'Dean</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/lucinda-grummitt-1531503">Lucinda Grummitt</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/steph-kershaw-1466426">Steph Kershaw</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> After several highly publicised alleged murders of women in Australia, the Albanese government this week pledged <a href="https://ministers.pmc.gov.au/gallagher/2024/helping-women-leave-violent-partner-payment">more than A$925 million</a> over five years to address men’s violence towards women. This includes up to $5,000 to support those escaping violent relationships. However, to reduce and prevent gender-based and intimate partner violence we also need to address the root causes and contributors. These include alcohol and other drugs, trauma and mental health issues. <h2>Why is this crucial?</h2> The World Health Organization estimates <a href="https://iris.who.int/bitstream/handle/10665/341604/WHO-SRH-21.6-eng.pdf?sequence=1">30% of women</a> globally have experienced intimate partner violence, gender-based violence or both. In Australia, <a href="https://www.abs.gov.au/statistics/people/crime-and-justice/partner-violence/latest-release#key-statistics">27% of women</a> have experienced intimate partner violence by a co-habiting partner; <a href="https://pubmed.ncbi.nlm.nih.gov/37004184/">almost 40%</a> of Australian children are exposed to domestic violence. By gender-based violence we mean violence or intentionally harmful behaviour directed at someone due to their gender. But intimate partner violence specifically refers to violence and abuse occurring between current (or former) romantic partners. Domestic violence can extend beyond intimate partners, to include other family members. These statistics highlight the urgent need to address not just the aftermath of such violence, but also its roots, including the experiences and behaviours of perpetrators. <h2>What’s the link with mental health, trauma and drugs?</h2> The relationships between mental illness, drug use, traumatic experiences and violence are complex. When we look specifically at the link between mental illness and violence, most people with mental illness will not become violent. But there <a href="https://theconversation.com/bondi-attacker-had-mental-health-issues-but-most-people-with-mental-illness-arent-violent-227868">is evidence</a> people with serious mental illness can be more likely to become violent. The use of alcohol and other drugs also <a href="https://theconversation.com/alcohol-and-drug-use-exacerbate-family-violence-and-can-be-dealt-with-69986">increases the risk</a> of domestic violence, including intimate partner violence. About <a href="https://www.aihw.gov.au/family-domestic-and-sexual-violence/understanding-fdsv/factors-associated-with-fdsv">one in three</a> intimate partner violence incidents involve alcohol. These are more likely to result in physical injury and hospitalisation. The risk of perpetrating violence is even higher for people with mental ill health who are also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1525086/">using alcohol or other drugs</a>. It’s also important to consider traumatic experiences. Most people who experience trauma do not commit violent acts, but there are <a href="https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00075-0/fulltext">high rates</a> of trauma among people who become violent. For example, experiences of childhood trauma (such as witnessing physical abuse) <a href="https://www.sciencedirect.com/science/article/pii/S1359178915000828?via%3Dihub">can increase the risk</a> of perpetrating domestic violence as an adult. Early traumatic experiences can affect the brain and body’s <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0895-4">stress response</a>, leading to heightened fear and perception of threat, and difficulty regulating emotions. This can result in aggressive responses when faced with conflict or stress. This response to stress increases the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9675346/">alcohol and drug problems</a>, developing <a href="https://pubmed.ncbi.nlm.nih.gov/30798897/">PTSD</a> (post-traumatic stress disorder), and <a href="https://psycnet.apa.org/record/2015-17349-001">increases the risk</a> of perpetrating intimate partner violence. <h2>How can we address these overlapping issues?</h2> We can reduce intimate partner violence by addressing these overlapping issues and tackling the root causes and contributors. The early intervention and treatment of <a href="https://doi.org/10.1186/s12905-019-0728-z">mental illness</a>, <a href="https://doi.org/10.1177/1541204020939645">trauma</a> (including PTSD), and <a href="https://doi.org/10.1016/j.avb.2015.06.001">alcohol and other drug use</a>, could help reduce violence. So extra investment for these are needed. We also need more investment to <a href="https://www.sciencedirect.com/science/article/pii/S2212657023000508">prevent mental health issues</a>, and preventing alcohol and drug use disorders from developing in the first place. <a href="https://www.sciencedirect.com/science/article/pii/S074937972200023X?via%3Dihub">Preventing trauma</a> from occuring and supporting those exposed is crucial to end what can often become a vicious cycle of intergenerational trauma and violence. <a href="https://journals.sagepub.com/doi/10.1177/070674371105600505">Safe and supportive</a> environments and relationships can protect children against mental health problems or further violence as they grow up and engage in their own intimate relationships. We also need to acknowledge the widespread <a href="https://store.samhsa.gov/product/practical-guide-implementing-trauma-informed-approach/pep23-06-05-005">impact of trauma</a> and its effects on mental health, drug use and violence. This needs to be integrated into policies and practices to reduce re-traumatising individuals. <h2>How about programs for perpetrators?</h2> Most existing standard intervention programs for perpetrators <a href="https://journals.sagepub.com/doi/10.1177/1524838018791268">do not consider</a> the links between trauma, mental health and perpetrating intimate partner violence. Such programs tend to have <a href="https://psycnet.apa.org/doi/10.1037/a0012718">little</a> or <a href="https://doi.org/10.1016/j.cpr.2021.101974">mixed effects</a> on the behaviour of perpetrators. But we could improve these programs with a <a href="http://rcfv.archive.royalcommission.vic.gov.au/MediaLibraries/RCFamilyViolence/Reports/RCFV_Full_Report_Interactive.pdf">coordinated approach</a> including treating mental illness, drug use and trauma at the same time. Such “<a href="https://www.sciencedirect.com/science/article/pii/S014976341930449X?via%3Dihub">multicomponent</a>” programs show promise in meaningfully reducing violent behaviour. However, we need more rigorous and large-scale evaluations of how well they work. <h2>What needs to happen next?</h2> Supporting victim-survivors and improving interventions for perpetrators are both needed. However, intervening once violence has occurred is arguably too late. We need to direct our efforts towards broader, holistic approaches to prevent and reduce intimate partner violence, including addressing the underlying contributors to violence we’ve outlined. We also need to look more widely at preventing intimate partner violence and gendered violence. We need developmentally appropriate <a href="https://theconversation.com/4-things-our-schools-should-do-now-to-help-prevent-gender-based-violence-228993">education and skills-based programs</a> for adolescents to prevent the emergence of unhealthy relationship patterns before they become established. We also need to address the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278040/">social determinants of health</a> that contribute to violence. This includes improving access to affordable housing, employment opportunities and accessible health-care support and treatment options. All these will be critical if we are to break the cycle of intimate partner violence and improve outcomes for victim-survivors. <hr /> The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is available 24 hours a day, seven days a week for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/229182/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/siobhan-odean-1356613">Siobhan O'Dean</a>, Postdoctoral Research Associate, The Matilda Centre for Research in Mental Health and Substance Use, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/lucinda-grummitt-1531503">Lucinda Grummitt</a>, Postdoctoral Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/steph-kershaw-1466426">Steph Kershaw</a>, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/to-tackle-gendered-violence-we-also-need-to-look-at-drugs-trauma-and-mental-health-229182">original article</a>. </div>

Caring

7 things you need to know about fear

Fear is an emotion that can be debilitating and unsettling. But it is a natural part of life and we are hardwired to experience it. 1. Fear can protect you Experiencing fear elicits responses from your brain to your limbs. It is the body’s natural way of protecting itself. For our ancestors the fear was often more physical – such as being chased by a lion. Modern fear can range from physical danger (such as a spider or an intruder) or even from perceived danger (such as the worry that something will happen to our partner or child). Feeling fear doesn’t make you a weak person. In fact, not feeling any fear could mean that there are neurological issues present. 2. There are many levels of fear Not everything that we fear is intense and paralysing. It can range from low levels of fear (such as worry about being robbed), to medium levels of fear (say if a loved one is in hospital) to high levels of fear (you are being chased by an attacker). Fear can also become stronger when we hear about events such as a terrorist attack or a natural disaster. It all relates back to how much the scary event will impact our lives. 3. Fear is not just instinctive We become fearful due to three main factors: instinct, learning, and teaching. An example of instinctual fear is pain – we learn to be fearful of things that hurt us. Learned fear comes from being exposed to unpleasant or uncomfortable things and wanting to avoid them in the future. For instance, having a relative die in a car crash could make you fearful of driving in the future. Other fears are taught to us by our family, friends and even society. For example, some religions teach us to be fearful of other religions or customs. 4. Fear can arise without a real threat of danger Fear can also be imagined, so it can be felt even when there is no danger present. If we feel this all the time it can lead to anxiety and depression. It’s important to think about whether the thing you are fearful of is real or likely to happen before you give it too much airtime. 5. Fear produces fear If you are already in a state of fear, your response to more fear is heightened. For instance if you are watching a scary movie, a small noise from the next room could make you jump and scream. Your senses are on red alert, primed to act if the need arises. 6. Fear leads to action Depending on the individual and the level of fear they are experiencing, there tend to be four main types of action as a result of fear: freeze, fight, flight, or fright. When you freeze it means you don’t move while you decide what to do (for instance you see a snake in your garden). From there you choose either fight (grab a shovel) or flight mode (walk away). If the fear is too much you might experience fright, where you do nothing and take no action (stand there screaming or worrying). 7. Real threats can lead to heroic actions Imagined threats can cause us to live in a permanent state of fear and stress. But often we will do nothing about it (for instance being worried about sharks attacking us in the ocean). Compare this to the threat from a real and identifiable source, which will make you spring into action almost immediately. Often we don’t even make the decision to act, it just happens automatically (such as moving a child out of the way of an approaching car). Image credits: Getty Images

Mind

Don’t give mum chocolates for Mother’s Day. Take on more housework, share the mental load and advocate for equality instead

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/leah-ruppanner-106371">Leah Ruppanner</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> With Mother’s Day right around the corner, many grateful and loving families are thinking about what to give mum to show their appreciation. Should you give her chocolate? Nope. Fancy soaps? Nope. Fuzzy slippers, pyjamas, scented candles? No, no and no. On this Mother’s Day, keep your cash and give your wonderful mother gifts that will actually have a long-term impact on her health and well-being. <h2>1. Do a chore that mum hates and hold onto it … forever</h2> Research <a href="https://www.tandfonline.com/doi/full/10.1080/13545701.2020.1831039">shows</a> men have increased the amount of time spent on housework and childcare and that mothers, over time, are doing less (hooray!). But, women <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1741-3737.2008.00479.x">still do more housework</a> than men, especially when <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/gwao.12497?fbclid=IwAR2dp04p2sFqbDqdehXmXgDSfTYwX3GRzP7ScMJhSOrMePTGQVErR2TTX88">kids are in the home</a>. Further, <a href="https://journals.sagepub.com/doi/abs/10.1177/0891243205285212">men tend to pick up the more desirable tasks</a>, like <a href="https://www.jstor.org/stable/3598304">cooking and playing with the kids</a>, leaving mothers to do the less pleasurable chores (think cleaning toilets and clearing out fridges). The chore divide in same-sex relationships is generally found to be more equal, but some critique suggests equality may suffer <a href="https://www.nytimes.com/2018/05/16/upshot/same-sex-couples-divide-chores-much-more-evenly-until-they-become-parents.html">once kids are involved</a>. This year give your mum (or mums) the gift of equal housework and childcare sharing – start by taking the most-hated tasks and then hold onto them… forever. <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/gwao.12727">Research</a> shows housework inequality is bad for women’s mental health. Undervaluing women’s housework and unequal sharing of the chores deteriorates <a href="https://link.springer.com/article/10.1007/s11199-022-01282-5">relationship quality</a>, and <a href="https://journals.sagepub.com/doi/full/10.1177/0038038516674664">leads to divorce</a>. Housework and childcare take up valuable time to keep the family happy, harmonious and thriving, often at the expense of mum’s health and well-being. So, skip the chocolates and show mum love by doing the worst, most drudgerous and constant household chores (hello, cleaning mouldy showers!) and keep doing these… forever. <h2>2. Initiate a mental unload</h2> The <a href="https://www.abc.net.au/news/health/2017-09-14/the-mental-load-and-what-to-do-about-it/8942032">mental load</a> is all of the planning, organising and management work necessary to keep the family running. The mental load is often perceived as list making or allocating tasks to family members. But, it’s so much more – it is the <a href="https://theconversation.com/planning-stress-and-worry-put-the-mental-load-on-mothers-will-2022-be-the-year-they-share-the-burden-172599">emotional work</a> that goes with this thinking work. The mental load is the worry work that never ends and can be done <a href="https://www.tandfonline.com/doi/abs/10.1080/13668803.2021.2002813">anywhere, anytime and with anyone</a> (in, for example, said mouldy shower). Because the mental load is performed inside our heads, it is invisible. That means we don’t know when we or others are performing this labour unless we really tune in. In fact, it is often when we tune in through quiet time, relaxation or meditation that the mental load rears its ugly head. Suddenly you remind yourself to buy oranges for the weekend soccer game, organise a family movie night and don’t forget to check in on nanna. Women in heterosexual relationships are <a href="https://journals.sagepub.com/doi/abs/10.1177/0003122419859007">shown to do more</a> of the mental load with serious consequences for their mental health. But we don’t have a comprehensive measurement of how much women do it nor how it is allocated in same-sex couples. So, on this mothers’ day spend some time talking about, cataloguing, and equalising the family’s mental load. This isn’t just making a list about what has to be done but also understanding <a href="https://www.abc.net.au/news/health/2017-09-14/the-mental-load-and-what-to-do-about-it/8942032">how the mental load</a> connects to the emotional health of the family, and the person carrying this <a href="https://www.newamerica.org/better-life-lab/blog/making-the-mental-load-visible/">invisible labour, worry and stress</a>. <h2>3. Speak up for your mum and all caregivers</h2> Families alone cannot bear the brunt of the caregiving necessary to keep us thriving. Governments, workplaces and local communities also play a critical role. For this mothers’ day, pick an issue impacting mothers (for example, equal pay, affordable childcare or paid family leave) and do one thing to help move the needle. Write a letter to your boss, your local MP, or donate money to an advocacy organisation advancing gender equality. Or, role model these behaviours yourself – normalise caregiving as a critical piece of being an effective worker, create policies and practices that support junior staff to care for themselves, their families and their communities and use these policies. <a href="https://journals.sagepub.com/doi/abs/10.1177/0891243216649946">Research</a> shows men want to be equal carers and sharers but often fear what taking time off for caregiving will signal to their employer despite evidence that fathers who request flexible work are perceived more <a href="https://academic.oup.com/sf/article-abstract/94/4/1567/2461609?login=false">favourably</a>. Appearing to be singularly devoted to work was shown to be impossible during the pandemic with kids, spouses, partners, and pets home all day long. Learning to create more care-inclusive workplaces and communities is critical. Paid parental leave, affordable and accessible high-quality childcare, flexibility in how, when and where we work and greater investments in paid sick leave, long-term disability support and aged care are just a few policies that would strengthen the care safety net. We will all be called upon to care at some point in our lives – let’s create the environments that support caregiving for all, not just mum.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/182330/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/leah-ruppanner-106371">Leah Ruppanner</a>, Professor of Sociology and Founding Director of The Future of Work Lab, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/dont-give-mum-chocolates-for-mothers-day-take-on-more-housework-share-the-mental-load-and-advocate-for-equality-instead-182330">original article</a>. </div>

Family & Pets

Families including someone with mental illness can experience deep despair. They need support

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/amanda-cole-1484502">Amanda Cole</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> In the aftermath of the <a href="https://theconversation.com/bondi-attacker-had-mental-health-issues-but-most-people-with-mental-illness-arent-violent-227868">tragic Bondi knife attack</a>, Joel Cauchi’s parents have <a href="https://www.theguardian.com/australia-news/video/2024/apr/15/bondi-junction-stabbings-joel-cauchis-father-extremely-sorry-for-victims-video">spoken</a> about their son’s long history of mental illness, having been diagnosed with schizophrenia at age 17. They said they were “devastated and horrified” by their son’s actions. “To you he’s a monster,” said his father. “But to me he was a very sick boy.” Globally, one out of every eight people <a href="https://www.who.int/news-room/fact-sheets/detail/mental-disorders">report a mental illness</a>. In Australia, <a href="https://www.aihw.gov.au/reports/mental-health-services/mental-health">one in five people experience a mental illness</a> in their lifetime. Mental illness and distress affects not only the person living with the condition, but <a href="https://www.aihw.gov.au/reports/australias-health/chronic-conditions-and-multimorbidity">family members and communities</a>. As the prevalence of mental health problems grows, the flow-on effect to family members, including caregivers, and the impact on families as a unit, is also rising. While every family is different, the words of the Cauchis draw attention to how families can experience distress, stress, fear, powerlessness, and still love, despite the challenges and trauma. How can they help a loved one? And who can they turn to for support? <h2>The role of caregivers</h2> Informal caregivers help others <a href="https://www.aihw.gov.au/reports/australias-welfare/informal-carers">within the context of an existing relationship</a>, such as a family member. The care they provide goes beyond the usual expectations or demands of such relationships. Around <a href="https://www.aihw.gov.au/reports/australias-welfare/informal-carers">2.7 million Australians</a> provide informal care. For almost a third of these the person’s primary medical diagnosis is psychological or psychiatric. It has <a href="https://journals.sagepub.com/doi/10.1177/1074840708323598">long been acknowledged</a> that those supporting a family member with ongoing mental illness need support themselves. In the 1980s, interest grew in caregiving dynamics within families of people grappling with mental health issues. Subsequent research recognised <a href="http://www.aihw.gov.au/chronic-diseases/">chronic health conditions</a> not only affect the quality of life and wellbeing of the people experiencing them, but also impose burdens that reverberate within relationships, caregiving roles, and family dynamics over time. Past studies have shown families of those diagnosed with chronic mental illness are increasingly forced to <a href="https://pubmed.ncbi.nlm.nih.gov/24943714/">manage their own depression</a>, experience elevated levels of <a href="https://pubmed.ncbi.nlm.nih.gov/23692348/">emotional stress</a>, negative states of mind and <a href="https://pubmed.ncbi.nlm.nih.gov/21165597/">decreased overall mental health</a>. Conditions such as depression, anxiety disorders, bipolar disorder, and schizophrenia can severely impact daily functioning, relationships, and <a href="https://pubmed.ncbi.nlm.nih.gov/36875411/">overall quality of life</a>. Living with mental illness is often accompanied by a myriad of challenges. From stigma and discrimination to difficulty accessing adequate health care and support services. Patients and their families navigate a complex and often isolating journey. <h2>The family is a system</h2> The concept of <a href="http://apps.who.int/iris/bitstream/10665/40336/1/16937_eng.pdf">family health</a> acknowledges the physical and psychological wellbeing of a person is significantly affected by the family. Amid these challenges, <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1330720/full">family support</a> emerges as a beacon of hope. Research consistently demonstrates strong familial relationships and support systems play a pivotal role in mitigating the adverse effects of mental illness. Families provide emotional support, practical assistance, and a sense of belonging that are vital for people struggling with mental illness. My recent <a href="https://www.collegianjournal.com/article/S1322-7696(24)00004-0/fulltext">research</a> highlights the profound impact of mental illness on family dynamics, emphasising the resilience and endurance shown by participants. Families struggling with mental illness often experience heightened emotional fluctuations, with extreme highs and lows. The enduring nature of family caregiving entails both stress and adaptation over an extended period. Stress associated with caregiving and the demands on personal resources and coping mechanisms builds and builds. Yet families I’ve <a href="https://www.collegianjournal.com/article/S1322-7696(24)00004-0/fulltext">interviewed</a> find ways to live “a good life”. They prepare for the peaks and troughs, and show endurance and persistence. They make space for mental illness in their daily lives, describing how it spurs adaptation, acceptance and inner strength within the family unit. When treating a person with mental illness, health practitioners need to consider the entire family’s needs and engage with family members. By fostering open and early dialogue and providing comprehensive support, health-care professionals can empower families to navigate the complexities of mental illness while fostering resilience and hope for the future. Family members <a href="https://www.collegianjournal.com/article/S1322-7696(24)00004-0/fulltext">express stories</a> of an inner struggle, isolation and exhaustion. <h2>Shifting the focus</h2> There is a pressing need for a shift in research priorities, from illness-centered perspectives to a <a href="https://shop.elsevier.com/books/child-youth-and-family-health-strengthening-communities/barnes/978-0-7295-4155-8">strengths-based focus</a> when considering families “managing” mental illness. There is transformative potential in harnessing strengths to respond to challenges posed by mental illnesses, while also <a href="https://www.collegianjournal.com/article/S1322-7696(24)00004-0/fulltext">supporting family members</a>. For people facing mental health challenges, having <a href="https://www.sane.org/information-and-resources/facts-and-guides/families-friends-carers">loved ones who listen without judgement</a> and offer empathy can alleviate feelings of despair. Beyond emotional support, families often serve as crucial caregivers, assisting with <a href="https://www.blackdoginstitute.org.au/emergency-help/helping-someone-else/">daily tasks, medication management and navigating the health-care system</a>. As the Cauchi family so painfully articulated, providing support for a family member with mental illness is intensely challenging. Research <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804270/">shows</a> caregiver burnout, financial strain and strained relationships are common. Health-care professionals should prioritise support for family members at an early stage. In Australia, there are various support options available for families living with mental illness. <a href="https://www.carergateway.gov.au/?utm_source=google&utm_medium=paid-search&utm_campaign=10626744435&utm_adgroup=102994881737&utm_term=carer%20gateway%20wa&gad_source=1&gclid=EAIaIQobChMIt8T6pJzIhQMVjAyDAx2KiQl1EAAYASAAEgLj-fD_BwE">Carer Gateway</a> provides information, support and access to services. <a href="https://www.headspace.com/?utm_source=google&utm_medium=search&utm_campaign=HS_Headspace_Brand-Exact_Search_AU-INT_Google_NA&utm_content=&utm_term=headspace&gad_source=1&gclid=EAIaIQobChMI4uKKvpzIhQMVFheDAx1bZgk8EAAYASAAEgLy6vD_BwE">Headspace</a> offers mental health services and supports to young people and their families. Beyond these national services, GPs, nurses, nurse practitioners and local community health centres are key to early conversations. Mental health clinics and hospitals often target family involvement in treatment plans. While Australia has made strides in recognising the importance of family support, challenges persist. Access to services can vary based on geographic location and demand, leaving some families under-served or facing long wait times. And the level of funding and resources allocated to family-oriented mental health support often does not align with the demand or complexity of need. In the realm of mental illness, family support serves as a lifeline for people navigating the complexities of their conditions. <hr /> If this article has raised issues for you, or if you’re concerned about someone you know, call <a href="https://www.lifeline.org.au/">Lifeline</a> on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/228007/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/amanda-cole-1484502">Amanda Cole</a>, Lead, Mental Health, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/families-including-someone-with-mental-illness-can-experience-deep-despair-they-need-support-228007">original article</a>. </div>

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How to look after your mental health while packing up Mum or Dad’s home

<a href="https://theconversation.com/profiles/erika-penney-1416241">Erika Penney</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a>; <a href="https://theconversation.com/profiles/alice-norton-1516505">Alice Norton</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/avalon-tissue-1515840">Avalon Tissue</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> So Mum or Dad has died, or moved to aged care, and now you’ve got to pack up their house. It’s a huge job and you’re dreading it. It’s normal to feel grief, loss, guilt, exhaustion or even resentment at being left with this job. So how can you look after your mental health while tackling the task? <h2>It’s OK to feel a lot of feelings</h2> Research has documented how this task can exert an intense <a href="https://www.tandfonline.com/doi/full/10.1080/15267431.2021.1943399">physical and emotional toll</a>. This can be more intense for those who had strained – or even <a href="https://journals.sagepub.com/doi/epub/10.1177/0030222819868107">traumatic</a> – relationships with the person whose house they’re packing up. Decisions around distributing or discarding items can, in some families, bring up painful reminders of the past or end up <a href="https://journals.sagepub.com/doi/10.1177/1074840711428451">replaying strained dynamics</a>. Family members who were carers for the deceased may feel exhaustion, overwhelm, <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/hec.1512?sid=vendor%3Adatabase">burnout</a> or a sense of injustice they must now continue to be responsible for their loved one’s affairs. Grief can be compounded by the practical challenges of deciding how to <a href="https://doi.org/10.1016/0148-2963(94)00054-I">store or discard belongings</a>, <a href="https://www.jstor.org/stable/30000385">arrange the funeral</a>, execute the will, deal with the aged care place or, in some cases, navigate legal disputes. But packing up the house may also be cathartic or helpful. <a href="https://www.tandfonline.com/doi/full/10.1080/15267431.2021.1943399">Research</a> has shown how the task of cleaning out a loved one’s belongings can provide an opportunity for family and friends to talk, share memories, and make sense of what has just happened. It’s also normal to grieve before someone dies. What psychologists call “<a href="https://pubmed.ncbi.nlm.nih.gov/29206700/">anticipatory</a> grief” can happen to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1615888/">relatives packing up the house</a> of a parent who has moved to aged care or palliative care. <h2>What to do with all this stuff?</h2> <a href="https://doi.org/10.1016/0148-2963(94)00054-I">Some</a> treat their loved one’s items with sanctity, holding onto as many of their belongings as possible and creating “shrines” in their honour. Others alleviate the weight of grief by clearing out a loved one’s house as soon as possible, giving away, selling or discarding as much as they can. But if you experience a mix of these – enthusiastically getting rid of some stuff, while desperately wanting to hold onto other things – that’s OK too. One <a href="https://www.tandfonline.com/doi/abs/10.1080/10253866.2017.1367677">study</a> identified a process punctuated by four key periods: <ol> <li> numbness and overwhelm at the task of packing the house </li> <li> yearning to maintain a link to the loved through their belongings </li> <li> working through grief, anger and guilt regarding the loved one and the task of managing their belongings, and </li> <li> healing and making sense of the relationship with the deceased and their belongings. </li> </ol> However, it is important to note everyone’s approach is different and there is no “right” way to do the clean out, or “right” way to feel. <h2>Caring for your mental health during the clean out</h2> To care for your mental health during these difficult times, you might try to: <ul> <li> make space for your feelings, whether it’s sadness, loss, resentment, anger, relief or all the above. There is no right or wrong way to feel. <a href="https://guilfordjournals.com/doi/abs/10.1521/jscp.2011.30.2.163">Accepting</a> your emotions is healthier than suppressing them </li> <li> share the load. <a href="https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2648.1999.01220.x">Research</a> has shown practical support from close friends and family can help a lot with grief. Accept help with packing, planning, dealing with removalists, selling or donating items and cleaning. Don’t be afraid to reduce your mental load by delegating tasks to friends, who are likely wondering how they can help </li> <li> take a systematic approach. Break tasks into their smallest component. For example, aim to clean out a drawer instead of an entire bedroom. This can help the mental and physical task feel more manageable </li> <li> reflect on what’s meaningful to you. Some belongings will have <a href="https://doi.org/10.1016/0148-2963(94)00054-I">meaning</a>, while others will not. What was valuable to the deceased may not be valuable to you. Things they probably saw as pretty worthless (a handwritten shopping list, an old sewing kit) may be very meaningful to you. Ask yourself whether retaining a small number of meaningful possessions would allow you to maintain a connection with your loved one, or if clearing out the space and discarding the items is what you need </li> <li> share your story. When you feel ready, share your “<a href="https://www.tandfonline.com/doi/full/10.1080/15267431.2021.1943399">cleaning out the closet</a>” story with trusted friends and family. Storytelling allows the deceased to live on in memory. <a href="https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2648.1999.01220.x">Research</a> also suggests we cope better with bereavement when friends and relatives make time to hear our feelings </li> <li> remember that professional help is available. Just as a solicitor can help with legal disputes, a mental health professional can help you process your feelings. </li> </ul> The home of your loved one is not merely a place where they lived, but a space filled with meaning and stories. Packing up the house of a loved one can be incredibly daunting and challenging, but it can also be an important part of your grieving process. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/223956/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/erika-penney-1416241">Erika Penney</a>, Lecturer in Clinical Psychology, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a>; <a href="https://theconversation.com/profiles/alice-norton-1516505">Alice Norton</a>, Lecturer in Psychology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/avalon-tissue-1515840">Avalon Tissue</a>, Associate Lecturer in Clinical Psychology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-look-after-your-mental-health-while-packing-up-mum-or-dads-home-223956">original article</a>.

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How to look after your mental health while packing up Mum or Dad’s home

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