This guide was developed by (the committee of) Riverina Bluebell, the NSW Department of Primary Industries and associated community groups.
Guide design by one2one.
Riverina Bluebell would like to acknowledge and thank Beyond Blue for their contribution of the ‘Common signs & symptoms’ checklist.
Tips to mental wellbeing
In 2008, nef was commissioned by the UK Government’s Foresight Project on Mental Capital and Well-being to review the inter-disciplinary work of over 400 scientists from across the world. The aim was to identify a set of evidence-based actions to improve well-being, which individuals would be encouraged to build into their daily lives.
Five Ways to Well-being is the outcome of their research.
- Connect… With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.
- Be active… Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy, one that suits your level of mobility and fitness.
- Take notice… Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are on a train, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.
- Keep Learning… Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident, as well as being fun to do.
- Give… Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and will create connections with the people around you.
Common signs & symptoms
- Moodiness that is out of character.
- Increased irritation & frustration.
- Finding it hard to take minor criticisms.
- Spending less time with family and friends.
- Loss of interest in food, sex, exercise or other pleasurable activities.
- Being awake throughout the night.
- Increased alcohol & drug use.
- Staying home from work or school.
- Increased physical health problems like fatigue or pain.
- Being reckless or taking unnecessary risks (dangerous driving or excessive gambling).
If you recognise these symptoms and they have lasted more than two weeks, it may indicate depression. Visit your doctor for a check up.
Ask for a check up & talk about how you are feeling as well as your physical health. Your GP can make a referral for you to see a specialist and/or a psychologist. Talking to a psychologist can assist with developing skills to understand and manage depression and other mental illnesses.
Your GP may also prescribe anti-depressant medication. Medication is one of a number strategies for treating depression and can be very effective.
If you do not feel comfortable talking to your current GP, ask friends or family if they can recommend a more suitable GP. We are all different, as are all doctors and feeling comfortable with someone might require a number of doctor visits.
Wagga GP After Hours Service
The Wagga GP After Hours Service operates outside normal surgery hours for urgent medical treatment. The service operates a clinic on evenings, weekends, and public holidays with a GP on-call for urgent home visits.
Clinic Hours of Operation
Monday – Friday: 7.00pm – 9.00pm
Saturday: 6.00pm – 9.00pm
Sundays and Public Holidays: 9.00am – 1.00pm and 5.00pm – 9.00pm
Christmas Day: 5.00pm – 7.00pm
On-call General Practitioner Hours
Monday –Friday: 6.00pm until 8.30am the next day
Saturday: 12.00 noon – 8.30am on Sunday
Sunday: 8.30am – 8.30am on Monday
Public Holidays: As per Sunday
To book a clinic appointment or to speak to the on call General Practitioner, please phone 02 6931 0900.
|This is an emergency hotline service to contact Police, Fire or Ambulance. Use this number if you are in a life-threatening or urgent situation.|
|ACCESSLINE||ph. 1800 800 944|
|This is a 24 hour/7 day a week phone service for urgent advice on mental health, drug and alcohol and sexual assault problems.|
|LIFELINE||ph. 131 114|
|This is a 24 hour/7 day a week crisis support, suicide prevention and mental health service.|
|POISONS INFORMATION||ph. 131 126|
|Ring this number in emergency if someone appears to have taken poison. They can give immediate advice about what to do.|
|Wagga Wagga Base Hospital EMERGENCY DEPARTMENT||ph. 6938 6666|
|24 hours/7 days a week Emergency Department.|
|SUICIDE CALL BACK SERVICE||ph. 1300 659 467|
|This service provides crisis counselling to people at risk of suicide, carers for someone who is suicidal and those bereaved by suicide, 24 hours per day 7 days a week across Australia.|
|SUICIDE PREVENTION AND SUPPORT GROUP||ph. 1300 133 911|
|This is a community based group that runs a 24 hours/7 days a week confidential phone counselling service.|
|MENSLINE AUSTRALIA||ph. 1300 789 978|
|This is a 24 hour/7 day a week service, especially for men. It offers support for dealing with relationship problems in a practical way.|
|24 HOUR PREGNANCY, BIRTH AND BABY HELP LINE||ph. 1800 882 436|
|This is a referal service for advice and information about pregnancy, birth and the baby’s first 12 months.|
|KIDS HELPLINE||ph. 1800 55 1800|
|This is a confidential counselling service for children and young people aged between 5 and 25 years.|
|COMMUNITY MENTAL HEALTH SERVICE||ph. 6923 5700|
|Located in O’Reilly Street, next to the Myer car park, people can drop in or contact the Service via Accessline.|
|NSW RURAL MENTAL HEALTH SUPPORT LINE||ph. 1800 201 123|
|This is a 24/7 counselling service and a referral service which can refer you to a network of agencies and individuals for support. They all work together to improve the mental health and wellbeing of farming people and farming communities.|
|MENTAL HEALTH INFORMATION SERVICE||ph. 1300 794 991|
|Ring for referals to a range of services including community mental health, crisis intervention and treatment services, as well as accommodation, practical care, law and justice, and much more.|
Are you feeling blue?
Like the attainment of good physical health, we need to inspire our community to maintain greater mental health and well being.
Your Riverina Bluebell Mental Health Guide has been developed to assist people to take the first step to receive help, either for themselves, a friend or a loved one.
We encourage you to read this Guide, show it to a friend or perhaps help someone take that first step. Above all, remind them there is a wonderful life out there after depression.
You can download your own copy of the Riverina Local Mental Health & Wellbeing Guide. Download here PDF | 435kb