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It can also be a gauge of whether you continue doing what you’re doing, or whether there is a need to take follow-up steps to seek help from a health expert, including a GP.
The following self-check-in infographic – used with permission of the Centre for Rural and Remote Mental Health and adapted by SBS in collaboration with Embrace Multicultural Mental Health Project - sets out six questions for an individual to reflect on when assessing their own health and wellbeing:
It provides a national platform for Australian mental health services and multicultural communities to access resources, services and information in a culturally accessible format.
Ruth Das, from , speaks to SBS about the specific aspects that an individual should consider when answering each question in the self-check-in.
Ask yourself:
Q1. How am I feeling?
Follow-up questions: Is what I’m feeling okay? Do I need to get medical advice and a bit more support?
Q2. Am I having trouble sleeping?
Follow-up questions: Do I have trouble getting to sleep? Am I awake for longer periods at night, tossing and turning?
Q3. Do small things upset me more than usual?
Follow-up questions: Do people notice that I’m more irritable? Do I fly off the handle over a small comment?
Q4. Do things feel out of control?
Follow-up questions: Am I moody and do I feel like my emotions go up and down?
An individual’s answers to these questions may indicate whether there's something they may need support for, Ms Das affirms.
There are two follow-up questions to ask:
Q5. Have I moved my body today?
“It’s hard to do anything if you’re feeling low, guilty or withdrawn. It’s hard to find motivation,” Ms Das says.
When the persistent negativity makes it difficult to get out of bed, starting with something seemingly small can make a big difference, including reading or gardening.
From small movements, an individual can progress to activities that stimulate both the mind and the body.
“Get some exercise. Do things that you enjoy. Join community activities, activities with your religious group or even a sport.
“You can join a book club, a chess club or any social activity that engages the mind and body.
“Make sure you’re looking after your physical health as well. Eat well. Have a healthy diet. Get some sleep. Reduce the amount of alcohol and other drugs you consume.”
Q6. Have I connected with someone I love?
When it’s difficult to do something on your own or initiate change in your life, asking a loved one to join you might provide the push you may need.
“You might be isolating yourself and not wanting to see your friends like you usually do. People notice that you’ve changed and not as outgoing as usual, but it’s important to share what’s happening,” Ms Das says.
“Ask if they can come with you. Maybe you can just even get coffee together. It's a way of sharing the load and a good way to ask for support.”
Stigmas and unwanted labels around mental health continue to persist amongst culturally and linguistically diverse (CALD) communities in Australia.
But while feelings of shame or embarrassment may be attached, Ms Das reiterates that seeking support should be normalised within these communities.
For more structured mental health support, seek help from a GP.
“If you need to, you can ask for an interpreter when you see your GP," Ms Das says.
“If you don’t have a regular GP and are looking for one, ask questions about the doctors’ mental health experience.”
Bring a family or friend for support to your doctor’s appointment so they can help further explain what you are going through.
“When you go to the GP, they will ask questions in order to [gauge] the best support and treatment for you. Ask for your options.
“There’s no shame in asking for help. Remember that ups and downs are a normal part of life.”
Ms Das emphasises that the prolonged feeling of negativity is something that needs to be tended to.
“It might be that you feel stressed for a long period of time or, you aren’t able to manage your responsibilities [anymore].
“We encourage people to check in on their mental health early.”
Readers seeking support with mental health can contact on 13 11 14 or on 1300 22 4636.
supports organisations to deliver culturally appropriate mental health services.