5 ways to get online help with mental health

We all struggle with our mental health sometimes. Here are five digital solutions to help you manage your mental health.

By Citro partner nib

If you or someone you know needs help, please call:

• Lifeline 13 11 14
• Beyond Blue 1300 22 4636
• Kids Helpline 1800 55 1800

We all struggle with our mental health sometimes, and we’re not alone. In Australia, it’s estimated that 1 in 2 people will experience a mental health condition in their lifetime, with 1 in 7 Aussies currently living with depression.

You also don’t need to deal with it alone. Today, we have access to mental health support not just face to face, but through a range of digital resources. We asked nib Clinical Advisor, Dr Hamish Black, to explain some of the ways you can access mental health programs tailored to your specific challenges, whenever and wherever you need them.

I’m unsure where to start

Everyone is different, and while the digital solutions we explore in this article will hopefully help, you may need different support than what these resources provide.

If you have concerns about your mental health, or if you’ve noticed changes in the way you’re thinking or feeling, the best thing you can do is speak to your GP to get personalised advice.

After an initial assessment, your GP can provide you with a referral to see a psychologist for six Medicare rebatable sessions. Once those six sessions are up, you can head back to your GP to ask for a referral for more rebatable sessions, with a maximum of 10 each calendar year.

1. Support for living with high stress

We all go through our lives experiencing stress of some kind. From financial stress, work stress, relationship stress to everything in between, there are times in our life when things make you feel overwhelmed, on edge and stressed out.

A national study found that 15% of Australians ages 16 to 84 experience high or very high levels of psychological stress. To help understand if you feel high or very high levels of stress, the study explained it as feeling the following symptoms in the last four weeks:

• Tired out for no good reason
• Nervous
• So nervous that nothing could calm you down
• Hopeless
• Restless or fidgety
• So restless you could not sit still
• Depressed
• Everything was an effort
• So sad that nothing could cheer you up
• Worthless

To assist with high stress, This Way Up provides online mental health programs that have been clinically proven to help with a range of mental health issues. The evidence-based Coping with Stress course helps with learning how to manage stress more effectively.

“Everyone experiences stress from time to time, and we all cope with it in different ways,” says Hamish. “From shifting unhelpful behaviours to problem-solving and assertive communication, this course will help equip you with the tools to understand and actively cope with stress.”

2. Understanding if you have anxiety or depression

Sometimes it’s hard to know if we’re just feeling a bit down, or if we have a more serious mental health condition like anxiety or depression. While there are common symptoms of depression and anxiety, the best way to understand your specific mental health issue is to seek a professional assessment.

“The MindSpot Clinic is a free online and telephone service for Australian adults who might be suffering from symptoms of anxiety or depression,” suggests Hamish. “Through this site you can access a quick online screening assessment that will help you learn about any symptoms you might be experiencing and guide you on the best next steps to take.”

The MindSpot Clinic treatment courses have been researched and developed by Macquarie University and have helped thousands of people from all around Australia.

3. If you’re feeling disconnected

How often do you have to ask someone to repeat themselves because they were talking but you weren’t really listening? Have you ever driven home from work and realised you can’t remember making that right-hand turn? We’ve all been there!

But, if you’re feeling continuous or intense experiences of disconnection ('autopilot'), it could mean a more serious mental health issue.

Disconnection can feel like:

• Feeling emotionally and physically distanced from others
• Feeling misunderstood, like no one ‘gets you’
• Not feeling your normal range of emotions
• Spending less time with family and friends
• Feeling numb or empty

If you or someone you know is experiencing these feelings, you may wish to check out the Lifeline Support Toolkit as a starting point.

The toolkit allows you to take ownership of your experience and navigate self-help resources, articles, stories and support tools that you can use every day to understand and maintain your mental health and wellbeing.

“There are some great resources on mindfulness, which is a calming practice that focuses on the present and better accept internal and external experiences,” explains Hamish.

Mindfulness is said to improve daily life, enhancing work, relationships, and wellbeing. It involves full awareness of surroundings and promotes holistic presence in each moment.

“Some of the benefits of mindfulness include creating a sense of calm, enhancing awareness and enjoying better-quality sleep,” Hamish explains.

4. If you want to improve your overall mental wellbeing

If you’re looking to tackle unhelpful ways of thinking or simply just increase your happiness, Hamish suggests myCompass as a great place to start.

“The myCompass platform helps you learn new ways of dealing with your thoughts, feelings and behaviour,” says Hamish. “The program can help with managing work and stress, improving mental health wellbeing and recognising depression and anxiety symptoms.”

With 14 interactivities tailored to different age groups, you’ll learn skills and strategies to make positive changes in all aspects of your life.

5. Support for living with anxiety or depression

Living with anxiety or depression isn’t easy, but there is support available. Hamish suggests speaking with your GP as a starting point.

If you’re looking for a digital solution, programs like SilverCloud are designed to support and promote positive behaviour change through online delivery.

“SilverCloud provides access to a comprehensive range of tools and personalised content that empowers you to take proactive steps to manage anxiety and depression,” says Hamish.

Eligible nib members can access to SilverCloud via the nib App to help take proactive steps to look after their mental health*. nib also offers a range of other mental health support programs to eligible members.

*Available to eligible nib members who’ve held Hospital Cover for 12 months and served their relevant waiting periods. Additional criteria vary according to each program. Contact nib for more information and to confirm your eligibility for a program.

^{The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional healthcare provider.}