Further Support: When & Where

If you notice any or some of these signs occurring for more than a month – and at the same time, are feeling distressed about the algal bloom situation, consider seeking additional support for your mental health and wellbeing

Common reactions include:

• feeling overwhelmed

• feeling numb and detached

• inability to focus or concentrate

• feeling irritable or getting into arguments more than usual

•constant tearfulness

• inability to plan ahead

• turning to substances more than usual

• intrusive memories or bad dreams related to the event

• sleep disturbances

• constant questioning – “What if I had done x, y or z, instead?”

• ‘replaying’ the event and inventing different outcomes in order to be prepared should it happen again

• unable to stop doom scrolling

LESS COMMON REACTIONS THAT OFTEN INDICATE IT’S IMPORTANT TO SEEK FURTHER SUPPORT

•a sense that your emotional and / or physical reactions are not normal

thoughts of self-harm or of ending your life

•loss of hope or interest in the future

•avoiding things that bring back memories of what happened to the point where you’re unable to carry out day-to-day tasks

•frequently being easily startled e.g. jumping when a door slams, and then taking a long time to calm down

•feeling overwhelming fear for no obvious reason

•panic attack symptoms: increased heart rate, breathlessness, shakiness, dizziness and a sudden urge to go to the toilet

•excessive guilt about things that were or weren’t said and done.

Adapted from: https://www.beyondblue.org.au/mental-health/natural-disasters

GENERAL COPING TIPS

If you have been experiencing the symptoms above, here are some general coping tips and strategies you can try. However, if your symptoms of stress continue please seek further support (see Where to Find Further Support on the home page).

Taking some time out – extra rest
Getting good sleep, eating well
Practicing calming or relaxing activities (e.g., taking a few long, slow and deep breaths
Limiting the use of stimulants (e.g. caffeine)
Doing some light physical exercise
Talk over what has happened with family and friends
Hold off on making major decisions (will I go camping up the coast this summer)
Try to return to your usual routines as soon as possible
Limit unnecessary additional stress (such as avoidable exposure to distressing scenes)
Limited use of distraction (better used as a short-term coping response)