It’s pretty common to have problems dealing with stuff sometimes, especially if something big is going on in your life, like moving house, a break-up or someone dying.
And it doesn’t even need to be a big horrible event to trigger a mental health problem, even everyday stress can get hard to handle.
You might need to help to get back on track
The good thing is that when life is hard, there’s help you can get, depending what your issues are.
Not sure if you have a problem? These quizzes can help work it out!
If you answer yes to more than one question it’s probably best to book into the doctor for a chat about it. Take your answers along and tell them how you feel.
QUIZ: Do I have a drug or alcohol problem?
Getting wasted can help you forget for a bit, but the problems just get worse after. Best bite the bullet & sort your shit out instead.
Do you feel bad about using alcohol or drugs, or think you need to cut down?
Have you tried to stop using but couldn’t?
Do you lie to people about how much or often you do it?
Has it caused problems with your partner, friends or family?
Have you blacked out or done something while using that you regret?
Have you been in trouble at work or with the law because of using?
Just like your body, your mind needs care, and can get sick. Get help early and it’s usually easier to fix.
Hopefully you’re cruising along enjoying the ride in your new place. But, if something crops up, like illness or even just trouble coping with stuff in general, you might need help.
Whatever the problem, it can get better with time. Seriously.
No matter what your problem, just take a deep breath, do something nice for yourself, take small steps to fix the issue, and get help if you need it.
And if you ARE up shit creek mentally, here’s the paddle, with info on when to ask for help, where to get it from, plus other useful tips and techniques to make life easier.
Feel free to contact us or post in the comments if you need to have a chat with someone.
Simple…yet effective
Yes, it’s a cliché. And it sounds stupidly simple, but eating well, sleeping well and exercising staves off a lot of problems – physical AND mental.
Sure, you can hook into junk food, as long as you mostly eat well.
Stay up till sunrise sometimes, but get a good sleep most of the time.
Can’t be bothered to sweat it out in a gym? A walk is fine if it gets your heart rate up, and it doesn’t have to be all in one go – three short walks are as good as one long one.
Also spend some time with friends, hanging out, having fun and talking.
Believe me, you’ll manage life’s stresses much better if you try to keep your lifestyle fairly good in general (plus not enough sleep can make you put on weight – true story).
Keep your routine pretty healthy and you’ll cope better if something goes wrong.
Get your shit done
Do stuff on time
Whatever responsibilities you have – whether they’re uni or work related, paying bills, or whatever – try not to put them off (no matter how tempting the surf, partying, tv, sleeping etc.).
Start early; get it done; stress less. It’s time management 101, not brain surgery (but why couldn’t I ever process that??? Oh well, do as I say, not as I do.).
Ways to relax (healthy…mkay)
Relaxation techniques are a healthy way to wind down rather than getting trashed and passing out
Try muscle relaxation
Lie down, close your eyes and start with your toes
Tense them then relax and let them flop, move to your knees and tense then relax, ditto, all the way up to your eyes and the top of your head
Chill out for a few minutes then gradually move things bit by bit – wiggle your toes, knees, fingers, etc. then open your eyes
The ideal pre-bed routine for good sleep
Drink a cup of something relaxing (like chamomile tea or warm milk, not rum and coke)
Have a warm bath
Do a bit of reading – or share a bit of rumpy-pumpy with someone close
Keep your bedroom for sleep and sex if possible so your mind switches off faster when you get into bed.
Screen time (ipad, computer, even tv) = bad before bed because it doesn’t let your brain wind down; ditto caffeine or too much alcohol or drugs – your sleep quality suffers.
Don’t self-medicate
Drugs or alcohol really helped me deal with my breakup. Said no one, ever.
If you’re stressing out or having trouble coping it’s tempting to have a few more drinks to relax, or a joint, or five bucket bongs, or whatever it is you do to unwind. Don’t.
Seriously, getting wasted will only make problems worse. Shit doesn’t get sorted by starting an addiction.
If you’ve already been using something a fair bit and aren’t sure if you have a problem or not, keep your eye out for the upcoming QUIZ: Do I have a drug or alcohol problem?– “yes” answers can mean you need help to get things under control.
If you need help, start with your doctor, and if they aren’t helpful try another one
You need someone you can talk to honestly (remember, what you say to your doctor is confidential unless there’s a serious risk of harm to yourself or someone else).
Once you’ve got a good doctor, they can help you work out what you need, like counselling, a support group, medication, rehabilitation or even just a friendly ear to discuss stuff – but catch a problem early and it’s usually easier to fix.
Natural remedies: There are plenty of rubbish and fake products along with the good natural treatments and remedies. Check out if there’s any proof or someone’s just trying to make a buck before you shell out your money. If you need help working it out, contact me and I’ll try to help.
Some proven herbal remedies? St John’s wort (mild to moderate depression), valerian (sleep problems), cranberry (mild UTIs), plus lots of products that get used in pharmaceuticals.
Remember, just because it’s natural doesn’t mean it’s safe though – the hemlock plant is a deadly poison that grows wild, for example.
And make sure you tell your doctor if you’re taking any natural remedies, as herbals can interact with pharmaceuticals.
Mental illness myths debunked
There’s a lot of ideas floating around about mental illness that are just plain wrong
It’s not common: Actually it is – around 1 in 5 adults have a mental disorder (higher in young adults).
People get violent: Not usually – people with a mental illness are no more violent than the general population (except to themselves).
It’s all in your head: No it’s not – mental illness has physical symptoms like sleep and appetite changes, panic attacks and hallucinations.
You need to be zonked out on pills: No you don’t – not all treatment needs medication. Things like relaxation techniques, exercise and talk therapy may be enough, and there are different medication and community support options. Discuss with your doctor.
It’s a life sentence: No matter WHAT the mental illness, most people fully recover; others may have occasional episodes with years in between and a MINORITY of severe cases need medication and management long-term.
What to do in a crisis
If a crisis happens to you or someone you know and you’re frightened for your safety, contact emergency (911 or 000) for police help.
Otherwise, in many places you can call your local area health service for free, 24/7 to ask for help (web-search it under mental health service in your area) – they can advise you or may organise a crisis team or other response.
Warning: Drugs like marijuana, LSD, ecstasy and others can trigger mental illness – it’s best to avoid them, especially if you’ve a family history of mental illness.
Don’t make it the end of your world
Tomorrow’s always a new day…
Sometimes just being an adult is overwhelming (there’s a lot of stuff to learn!) but it can get especially hard if there are added issues (like some kind of crisis, for example, or substance abuse, eating disorders or mental illness).
Don’t compare your problems to others’: we all have our own struggles.
No matter what – whether you’ve lost someone, been dumped, you’re failing uni, are addicted to something – you CAN deal with it – bit by bit, step by step. Even when it’s hard to see past what’s happening, to how to fix things, believe it or not, it will get better. Time does heal.
Don’t do something you’ll regret. Wait the trouble out.
If everything’s falling apart… If it feels like your world is a disaster, STOP FOR A MINUTE! It can mean the difference between getting help in a rough patch and not coping.
Make a cup of tea (or whatever is soothing for you, preferable not hard liquor though). Go sit outside. Feel the sun on your skin. Sip.
THIS TIME WILL PASS – think past it. Realise you’re lucky to be alive. You’ll get to do fun things and get to see special things in the future.
Remember, everything is manageable with time (ok, maybe not so manageable if you’re a fledgling serial killer…). But, seriously, time WILL help, and help IS available to get on track.
Make the choice to nurture yourself – it’s better than doing something destructive.
When you’re ready, take things step by step, in little nibbles. Don’t try to fix everything straight away then freak out.
When and where to get help
If you feel you’re having trouble coping you probably need some help – often, things like depression creep up on you.
Make an appointment to discuss things with your GP, university counsellor or book in with a psychologist
Plus there are a lot of resources available online you can check out – watch out for our upcoming post for info and help links.
In the USA, www.helpguide.org/mental has help links and info on mental illness including eating disorders.
The UK
In the UK, see www.nhs.uk for health info and support services.
People to call for help
Call for emergency police help if you’re scared for your or someone else’s safety
Phone your emergency line, e.g. ‘000’ or ‘911’ and ask for the police
In Australia, you can also call your local area health service 24 hr mental health free call (just websearch it, look it up in the phonebook or call directory assistance). They can organise a crisis response team if you need one.
Elsewhere there will be different services available, depending on where you live.
Do you smoke pot, or use party drugs or steroids? If you do, or plan to at some point, this information can help you make better decisions under those circumstances – which, let’s be clear, are often that you and/or your friends are doing something dangerous and life-threatening. But at least you’ll know what could go wrong, plus how and where to get help if you need it.
Whatever happens, don’t drive if you’ve taken drugs or alcohol, plus don’t get into a car with someone who has, or with someone you don’t know.
Smoking stuff
Yep, it’s one of the worst things you can do for your body.
Living in a bubble? Maybe you don’t know the disgusting and frightening effects of tobacco, like cancer, heart disease, strokes and gangrene.
The scary pics aren’t enough to deter plenty of smokers
And, despite the rumours, smoking pot (cannabis, marijuana, Ganga, Mary Jane, weed) probably has even more tar and chemicals – especially if it’s hydroponically grown – plus increases the risk of triggering mental illness or drug-induced psychosis. Sure, everyone knows a smoker or two that are really old and ok, but it’s the exception by far (and I challenge you to find a long-term pot smoker that’s in great shape physically OR mentally).
But, ok, lots of us still smoke for a while (wish I never did, but I did, and after a few drinks I still grab the odd one…), and if you haven’t given up yet, here’re some tips:
Stop your house stinking by using a jar with a tight-fitting lid as an ashtray (screw on the lid before binning it).
If you use a smoking implement, i.e. a bong, be aware that it’s a myth that’s it’s safer than joints, in fact, it’s probably more harmful because of the high dose of smoke. If you still plan to use one, however, glass is fragile but at least you can see into it. Clean it with vinegar, bicarb and an old toothbrush or dishwashing brush – another urban myth is that adding milk will help to keep it clean…that’s what it is, a myth.
Smoking is seriously expensive – work out the treats you could afford if you quit (holidays!)! It’s cheaper to roll your own ciggies than buy tailor-made and you might get cheaper tobacco from some health food stores (ask if they sell organic…yay…organic cancer in a stick).
Want to quit smoking?
Good on you! Don’t give up. See your GP or try online for help with quitting – some sites even calculate how much money you save (heaps!!) plus you can share stories or read others’ experiences.
Smoke and mirrors: Rumours abound about things to smoke, from dried parsley, banana leaves or nutmeg to tea leaves…whatever it is, don’t bother – it will just taste disgusting and give you a sore throat. Not sure how I know that. Ahem.
Having a party?
Keep it sensible – especially if you’re renting. Remember, you’ll have to pay for any damage other people do (thousands of dollars for new carpet anyone?).
DON’T put the details on facebook or anywhere else they can go viral!
Tell your neighbours what you’re planning so they don’t freak out, and even let the police know if it’s likely to be a big shindig.
The lucky (or not so lucky) dip
So tobacco companies are unethical, right? Imagine the unregulated drug trade. You have no idea what is in black market drugs. Do you think drug dealers give a stuff about what you put in your body?
As exciting and cool as using may seem in movies, books or songs, it’s worth remembering that past artists weren’t getting their gear cut with the other stuff people use nowadays.
Was Jack Kerouac doing dextrose, caffeine, procaine, lidocaine or even strychnine mixed with his drugs On the Road? Nope. Were The Beatles smoking pot cranked out in six weeks on chemicals and growth hormones, then bulked up with hairspray or lead (like the pot that hospitalised teens in The Netherlands)?
If you’re going to do drugs, you should know you’re not getting a reliable product – you’re gambling with unknown ingredients and amounts, and any added complications that go hand in hand.
Warning! Be careful with anything you put in your body, even pharmaceuticals – always take the right amount the right way.
Even paracetamol (acetaminophen) can cause irreversible liver damage if you overdose, for example, and ibuprofen (Advil, Motrin) should be taken with food (or at least a big glass of milk) or it can burn your stomach lining.
Call for help!
You won’t get in trouble calling the paramedics. And if someone is really sick or in danger after taking drugs or alcohol, getting them to hospital quickly could save their life.
Call your emergency line (like 911 or 000) immediately and ask for an ambulance.
NOTE: Police are only called to an overdose if there is any danger to the ambulance officers or if the person dies, so get help before there IS a death to worry about.
Party drugs – the dos and don’ts…
If you’re doing it, at least minimise the risks…
Avoid mixing multiple drugs and/or alcohol, or, if you do, be aware that using more drugs increases your risk factors for danger.
Stay with a friend (ideally who isn’t using drugs). As well as risks from the drugs and alcohol themselves (like an overdose or long-term health issues), there are other risks users need to think about – a car accident or rape, for example or getting caught. Staying together and not getting in a car can at least lower some of these risks.
Don’t rely on onsite pill testing at events – it’s not always reliable. If you’re dancing, don’t forget to hydrate and take regular breaks.
Injecting is likely to be higher risk than smoking, eating and snorting. If you do inject, don’t ever share injecting equipment, even with someone you trust (they mightn’t know they’re infected). Also make sure you use new needles and equipment each time and always try a small amount first, especially if it’s hard to estimate dosage (e.g.GHB).
Designer drug alert: The problem with “emerging psychoactive substances (EPs)” like synthetic cannabinoids, “bath salts”, MDPV, mephedrone and others, is that no-one has the faintest idea of effects, which can vary enormously due to a heap of unknowns.
“Bath salts”, for example, hit the headlines in the USA when a reputed user ate off part of a man’s face then was shot dead by police.
While there’re no actual bath salts involved (safe to let your flatmate keep their bath bubbles then), it’s just one example of how drug use is a pretty big gamble (especially if your friends are hungry…).
The danger zone
It’s tricky to work out what the exact effect of any illegal drug will be on each person – it depends on how much you have; how long and often you use it; if you’ve taken more than one drug together; plus how you personally react to that drug.
You know how a cup of coffee wires your mate but does nothing to you? That’s one example of how drugs affect people differently. Plus, you don’t even really know what you’re taking with party drugs, since they’re mixed with unknowns.
Some proven effects are things like a higher chance of triggering mental illness or permanent brain changes. Something to think about before you scarf down another pill next time, hey?
If you’re never going to take illegal drugs, you could probably skip this info about party drugs and effects. But, it’s an enlightening read, and, frankly, a bit of a buzz-kill.
Warning! Pharmaceuticals like Viagra (sildenafil), Levitra (vardenafil) and Cialis (tadalafil) are sometimes bought off the black market, mainly to help with erection problems caused by drugs like cocaine, ecstasy, heroin etc.
NEVER mix them with inhalants (like amyl nitrate) – it can be fatal.
Help with drug and alcohol problems
If it’s an emergency, always call for help (e.g. 911 or 000) immediately and ask for an ambulance.
Depending on where you live, there’re a lot of places to get information, counselling or help for yourself or a friend.
See useful websites: drugs for links to confidential drug info, counselling and other support services in your local area.
Anabolic steroids
Anabolic steroids come from testosterone, and are available as injectables or tablets – both can cause side effects like breast growth on men or facial hair on women, as well as other problems like liver damage. Plus, are you even getting what you’ve paid for? Like any black market drug, dealers will maximise profits – how will you know if you’re getting contaminated or even animal drugs?
If you’re going to take them, use low doses (high doses only increase side-effects, not results), use new needles, don’t take diuretics (it increases the risk of heart problems), talk to your doctor (it’s confidential) and check exactly which drug you’re taking.
For more information on drugs in sports, check out the website of the government anti-doping authority in your area (see links at useful websites: drugs).
Is mental illness linked with drug use?
It’s a chicken or egg kind of argument – does the drug use cause the illness or the illness lead to self-medication?
Illicit drug users are more likely to experience mental health issues than non-users; in particular if you use ice, speed or cocaine.
Using marijuana and ice are both linked to schizophrenia and depression, with an even stronger link between depression and using ecstasy, heroin or speed.
Mental disorders are caused by a mix of factors including genetics and environment, though, and it’s hard to work out whether drug use alone causes it. Drugs can definitely trigger it though.
Who to call for help with mental health problems (Australia)
Call for emergency police help if you’re scared for your or someone else’s safety
Call your local area health service’s 24 hr mental health free call (look it up in the phonebook, call directory assistance or google it). They can organise a crisis response if necessary.
