Caring for Your Mental Health During Tough Times

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Life can feel especially challenging when circumstances are uncertain, overwhelming, or outside our control.

During tough times, stress can build quietly, affecting your mood, sleep, energy, relationships, and overall well-being, even if you’ve never experienced mental health difficulties before.

Major life changes, health concerns, financial pressure, isolation, or simply the weight of ongoing uncertainty can all take a toll.

It’s important to recognise that struggling during difficult periods doesn’t mean you’re failing. Your mental health deserves the same care and attention as your physical health.

The good news is that small, practical steps can make a meaningful difference.

From maintaining a routine and staying connected to taking breaks from the news and knowing when to seek professional support, there are ways to protect your well-being and feel more grounded when life gets tough.

Watch for Signs of Stress

Stress can sneak in when life throws us curveballs from time to time.

During the COVID pandemic, for example, you may have experienced:

• Mood swings
• Restlessness or irritability
• Trouble sleeping
• Feeling tired or low-energy
• Headaches or muscle tension
• Increased drinking or substance use

If you already had a mental health condition around that time, you may have felt these effects more strongly. 

People with anxiety, depression, obsessive-compulsive disorder (OCD), or hypochondria may have experienced more frequent panic attacks or distress.

Tips for Promoting Positive Mental Health

We recommend several tactics to tackle stress during tough times.

Go Easy on Yourself

Expectations? Throw them out the window.

Cut yourself some slack and remind yourself you’re doing your best under extraordinary circumstances.

Keep a Routine

Giving your day structure helps. Try to sleep, eat, exercise, and rest at regular times.

If you’re home with kids, routines help a lot. Children love predictability.

Move Your Body

Aim for at least 30 minutes of activity a day. Exercise lifts mood, boosts immunity, and improves sleep.

Even a short walk outside can work wonders for your mind and body.

Stay Connected

Call friends, video chat with family, or even learn something new together online.

You might be surprised at Grandma’s tech skills!

Eat Well

A balanced diet supports your brain and body. Fill your plate with fresh fruit, vegetables, protein, dairy, and fibre.

And remember: Treats are essential. Just avoid relying on comfort eating too much.

Be Mindful with Alcohol and Drugs

It’s tempting to drink or use substances more when bored or stressed. Try to limit intake and notice how it affects your mood.

Small changes can have a big impact on your mental health.

Focus on What You Can Control

Feeling powerless is tough. Take charge of small things: organise your pantry, sort photos, or tackle that messy bookshelf.

Even little wins can help you feel grounded.

Look Out For the Kids

Sudden changes or unsure environments can hit children hard.

Be patient, talk them through what’s happening, and encourage play. It’s their way of expressing feelings.

Role-playing games can reveal a lot about how they’re coping.

If behavioural issues arise, respond gently and use discipline only as a last resort.

Where to Reach Out

Beyond Blue’s online forums are great for connecting with others concerned about issues similar to yours and for sharing experiences in the supportive community.

SANE Australia, an excellent mental health charity, offers phone and online counselling support: 1800 187 263.

Other agencies you can call for help 24 hours a day:

• Lifeline telephone counselling – 13 11 14
• Kids Helpline – 1800 55 1800

Please call 000 if you need emergency assistance.

How Your GP Can Help

Your GP is here to listen, offer support, and guide you. They can:

• Discuss both your physical and mental health symptoms
• Check for underlying medical issues that may be affecting mental health (e.g. thyroid dysfunction or iron deficiency)
• Create personalised plans

Your doctor can also help set up a mental health care plan, which allows Medicare rebates for visits to psychologists, social workers, or therapists, making these services more accessible and affordable.

In tough times, every little bit helps.

If you’re in need, please reach out to one of the caring and experienced GPs at Doctors of South Melbourne.

You can make an appointment online or call us on (03) 8579 6838.