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08 8953 4225 easaalicesprings@easa.org.au

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08 8941 1752 easadarwin@easa.org.au

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08 8941 1752 easadarwin@easa.org.au

Black Dog Institute on:

Self Care / Working from

Home / Managing

Mental Health & Anxiety

Your Relationship

during a Pandemic

Tips to keep busy during

Isolation

Exercise

THIS ISSUE

Page 2 Take it E.A.S.y

www.blackdoginstitute.org.au

Self-care is often the first thing that gets sacrificed when life is busy and stressful, and people often think that taking time for themselves seems

indulgent. But looking after your own wellbeing will help you get through this challenging time, and will help you to better care for

others.

Amidst the confusion and constant stream of information due to COVID-19, a self-care plan can help you focus, make decisions and stay

healthy.

“Please put on your own oxygen mask first before helping others!” Many of us have heard this important rule on flight safety

recordings but it’s a useful phrase to remind us about the importance of self-care – if you don’t look after yourself first, you

won’t be able to help yourself or others.

WHAT IS SELF-CARE Self-care refers to the activities and practices that we deliberately choose to engage in on a regular basis to maintain and enhance our health and wellbeing.

Self-care helps to prevent stress and anxiety. By incorporating self-care activities into your regular routine, like going for a walk or socializing with friends, you give your body and mind time to rest, reset, and rejuvenate, so you can avoid or reduce the symptoms of stress and anxiety.

Self-care makes you more effective. When you take time for yourself and give your body the food, rest, and activity it needs, you will actually have more energy to meet the demands of daily life – however unusual they might be. Bringing more balance to your daily routine will help you be more productive and more resilient to stressors.

CREATE YOUR OWN SELF-CARE PLAN Learn how to build your own daily self-care plan by downloading our template below. It will guide you through the 4 steps of self-care planning:

Step 1 | Evaluate your coping skills

Step 2 | Identify your daily self care needs

Step 3 | Reflect. Examine. Replace.

Step 4 | Create your self-care plan

THE IMPORTANCE OF SELF-CARE

PLANNING DURING COVID-19

Click below to download the self-care planning fact sheet and templates

Black Dog Institute - COVID-19 - Self-Care Planning Fact Sheet and Template

Page 3 Take it E.A.S.y

Managing your Mental Health at Home

Information about working from during

COVID-19

Click below to download the Information Sheet

Black Dog Institute - COVID-19 - Managing your Men-tal Health at Home

Managing your Anxiety during

COVID-19

Click below to download the Information Sheet

Tips to Manage Anxiety during times of Uncertainty

Click below to head to their website

Chamber of Commerce - COVID-19 Support Services

Page 4 Take it E.A.S.y

All women, trans-people, intersex people, gender queer people, Brotherboys and Sistergirls are welcome to access

the services of the NT Working Women’s Centre.

All our information, advice and support services in regards to work-related issues will continue to be offered

throughout this period on the telephone, FaceTime, Skype or Zoom.

If you have questions about COVID-19 and your employment, please call us on 1800 817 055. We can provide

information and support at any point in your employment journey, including if you have lost your job.

If you would like to refer someone to our service, have them call 1800 817 055 during business hours to speak to our

intake officer. Other service providers are welcome to call us directly to discuss a referral. We are currently seeing

increased inquiries about redundancy processes and entitlements, negotiating flexible work arrangements

particularly in light of school closures, leave entitlements, stand-downs and accommodating special needs, such as

health concerns.

1800 817 055.

Our opening hours are 8.30-4.30 Monday to Friday.

All enquiries will be kindly welcomed during these unprecedented of times.

Beyond Blue's new COVID-19 Mental Health Support Service

Beyond Blue is working around the clock to build a dedicated COVID-19 Mental Health Support Service. This is in response to the growing demand for mental health support as a result of the coronavirus outbreak.

This new service will be funded by the Australian Government.

The service will offer free counselling by mental health professionals for all people in Australia 24/7, both online and

over the phone. It will also provide free and easily accessible information and advice around coping with COVID-19,

isolation and connection, workplace and financial hardship, and how best to support the mental health of loved ones.

Click below to go to their website, browse their services & information Beyond Blue - How we can help you through COVID-19

Page 5 Take it E.A.S.y

Can Your Relationship Survive the Togetherness of a

Pandemic? Here Are 11 Things Couples' Therapists Recommend

Have you recently noticed how loud your partner chews? That her placement of items in the fridge is illogical? That his consumption of toilet paper/soap/the good snacks is remarkably high? That parenting is not one of his

or her core strengths? If so, you might be married during a pandemic.

As the coronavirus is obliging us to spend the vast majority of our hours in the same surroundings with the

same human adult, we have to figure out new ways of working, living, parenting and just getting along with

each other. The good news is that couples now have plenty of opportunities and together time to hash out

those issues that they may have been avoiding. The bad news is that they now more or less have to hash out

those issues that they may have been avoiding—and under pressure-cooker conditions.

COOL IT WITH THE CRITICISM. Now is not the time to be pointing out mistakes. The time to be pointing out mistakes is al-

most never, but mid-crisis is egregious. Especially when it comes to money, says Ashley Willis, a marriage and family coach

who hosts the “Naked Marriage” podcast with her husband Dave. “It’s so easy to point fingers and say, ‘I told you you

shouldn’t have taken that job.’” Instead, now is the time for appreciation. “It’s really important for people to look for what

partners are doing right and to express appreciation for it,” says Julie Gottman, adding that some of it can be subtle. “Thank

them for making coffee, even if it’s for the 500th time.”

BE MORE CURIOUS THAN FURIOUS. With all the new responsibilities brought on

by the coronavirus, it may feel like your spouse is not doing enough or has com-

mitted an act of personal treason, but it’s more likely that they’re just distracted,

hungry or have motivations that are invisible to you. “High stress always brings out

people’s relational coping skills, or lack of them,” says Helen. “Stress also triggers

memories from the past, and we tend to respond to the present as we did in the

past.” In any case, just asking your partner a question and actually listening to the

answer before pulling the ripcord on an argument can have a positive effect, by

giving us a moment to pause and engage our more sophisticated cognitive func-

tions.

LET THEM FEEL BAD—OR O.K.—ABOUT THE CURRENT CRISIS. Spouses aren’t necessarily going to see eye to eye about

how bad things are going to get. That doesn’t mean they’re wrong. When you disagree with your partner’s approach to the

pandemic, do your best to figure out what it is he or she is really thinking about instead of dismissing it. “They are going

through the virus information in a different way,” says Julie Gottman. “Have some empathy, which means do your best to

guess and name what emotion you hear your partner is expressing.” The Gottmans, and many other therapists, endorse

active listening—that is, hearing what a person says and trying to say it back in your own words. “If you can’t figure it out,

just say, ‘You sound really upset or you sound stressed,’” says Julie. “Those cover everything.” The Hunt-Hendrixes call

these “safe conversations.”

BUY SOME TIME, OR TRADE FOR IT. If possible, build some time alone into the schedule even if it’s only for half an hour a

day. This may require bartering with your spouse for some time away from the kids or chores for each of you. “It’s hard to

have solitude,” says Ashley Willis. “I have to be my own advocate. I need some time.” Try to find a way to be apart for some

of the day, if it’s at all feasible. And no, escaping into screens side by side doesn’t count. You need to not be able to see

each other or hear each other.

Page 6 Take it E.A.S.y

DO WHAT YOUR ANCESTORS DID. Intimacy, as the Willises politely call it, is also key. Too much togetherness and stress can

have an unsexy effect on partners who live together, but getting it on can also be a stress-reliever as well as a nice break from

Netflix. “You still need intimacy,” says Dave Willis. “If the pioneers figured it out and they were in one room, so can you.”

PLAN OUT YOUR DAYS, BUT NOT TOO TIGHTLY. We recommend making a calendar on Sunday mornings and marking it with

all the points where each spouse has no flexibility and building from there.

MAKE AN APPOINTMENT FOR YOUR FIGHTS. If a seemingly insignificant spat is suddenly getting out of hand, the Gottmans

recommend postponing it for at least half an hour but not for longer than 24 hours. “One person calls a time-out and says a

time when they will come back and continue the conversation,” says Julie. They then get out of each other’s way and do

something that calms them—“anything that brings down the sense they are being attacked, which we call flooding.” At the

appointed time they continue the discussion.

TAKE YOUR ARGUMENTS ELSEWHERE. Your kids don’t want to see you fight.

The Willises go for a drive or a walk, sometimes giving their kids a list of things

to photograph to keep them occupied. “Our best conversations are when

we’re walking,” says Ashley. “Sometimes on a walk people will open up more

because they’re side by side.”

RESPECT THE NOW INVISIBLE BOUNDARIES. Even though he or she might not

look busy, your partner is not just an empty whiteboard waiting for your

thoughts and needs. “The way I like to put it is, when I want to talk to Helen, I

open the door to her movie theatre, where she’s watching her movie, and I’m going to run my movie on her screen,” says

Harville. “It’s an intrusion.” He suggests asking first if it’s a good time. “She can say, ‘Well, actually it’s not a good time right

now, but I could in 10 minutes.’ So she establishes a workable boundary.” When you’re around each other all day, not

intruding on each other’s time and thoughts becomes even more important.

ASK FOR WHAT YOU WANT, REALLY. YOUR partner is probably a wonderful person but almost definitely garbage at mind-reading. You need to explain your needs, and you need to be specific. “I would love it if you could plan dinner every second night” is vastly preferable to “You have to help around the house more,” for many reasons, just as “Could you rub the left side of my back?” is superior to “Could you make me feel better?” Helen notes this is much easier said than done. “We’ve worked with so many couples, and when you ask them what it is they want, they don’t know,” she says. “Men don’t know what they want; they’re raised to suppress their feelings. And women are so used to caring for everybody else, they don’t know what they want either. But if you don’t ask for what you want, you’re not going to get it.” So much is going on, and the situation is changing so rapidly that nobody is going to notice everything that every person needs or desires. So ask. Nicely.

If all else fails, try comedy. Being able to laugh at the situation or yourself (not your spouse) is a big stress reliever.

https://time.com/5811146/coronavirus-married-relationship/

Page 7 Take it E.A.S.y

TIPS TO KEEP

YOU BUSY DURING

ISOLATION www.hellomagazine.com/healthandbeauty/health-and-

fitness

1. Clear out your wardrobe

Ditching items you haven't worn for six months and

co-ordinating clothes into sections so it's easier to

browse in the mornings. This is a great opportunity

to get inspired by new outfits or rediscover an old

favourite.

2. Play board games

If you're lucky enough to be in quarantine with

company, embrace some old school entertainment

and crack out the board games for some light com-

petition. Monopoly should be chosen at your own

risk.

3. Read a book

It's time to read that book that's been sat on your shelf

for the last few months.

4. Do evening drinks (from home)

More and more of us are turning to virtual slumber

parties on video apps like Houseparty and Zoom so we

can keep up with friends, have a laugh, a glass of wine

or three, and make the best of the lockdown.

5. Exercise

Replace your gym visit with an at-home work-out,

with squats, burpees and press-ups all achievable with-

out equipment. Transform your lounge into a yoga

space and stretch it out.

6. Crossword/Sudoku/Puzzle

Put your brain to the test and do a crossword, Sudoku

or a puzzle and see how far you can get. There are lots

of online crosswords or word puzzles which means you

don't have to leave the house to have a go.

7. Make a photo album

Remember that holiday you took in 2016 or when you

swam with dolphins? Take the time to compile a photo

album or scrapbook.

8. Get your Green Thumb ON

Introduce some welcome colour to your house or gar-

den and plant some flowers

9. Marie Kondo your drawers

In the words of everyone's favourite Japanese organisation expert, if it

doesn't 'spark joy' it's got to go. Sift between socks, underwear and

whatever else is lurking in the depths of your drawers and reap the

rewards of a tidy and organised chest of drawers.

10. Learn how to knit

Pick up your needles and take the time to hone a new skill like knitting.

Not just for grandmas, knitting is considered incredibly therapeutic and

practical.

11. Learn a language

Challenge yourself to learn a new language in just a few weeks, ready

for your next trip away. With a ton of apps and websites that give you

lessons for free, you've truly run out of excuses not to.

12. Get your DIY on

Take the time to tackle some interior improvements – be that painting

your walls, upholstering old furniture or rearranging a room. Remem-

ber health and safety at all times!

13. Learn to play an instrument

Dedicate your new-found time to music and learn an instrument that

you've always wanted to play.

Page 8 Take it E.A.S.y

The extensive social distancing policies put in place to limit the spread of COVID-19 mean most people will have to spend much, if not all, their time at home.

Self-isolation means far fewer opportunities to be physically active if you are used to walking or cycling for transportation and doing leisure time sports.

Make stairs your best friend

Using the stairs is an extremely time-efficient way to maintain fitness. As little as three 20-second fast stair climbs a day can improve fitness in only six weeks.

If you live in an apartment, avoid uncomfortable lift encounters with other self-isolating neighbours by using the staircase for any necessary outdoor journeys. Take care to avoid much contact with handrails.

Internal stairs also offer more stairclimbing and strength exercise opportunities.

Use your own bodyweight

A 2017 British study found

home based strength

exercises that utilise your

own bodyweight – such as

press-ups, sit-ups and

planks – are as important

for health as aerobic

exercise.

http://theconversation.com/how-to-

stay-fit-and-active-at-home-during-

the-coronavirus-self-isolation-134044

OFFICE HOURS

DARWIN / REGIONAL AREAS - 8941 1752 /

easadarwin@easa.org.au

Monday, Thursday & Friday: 8:30am to 5pm

Tuesday & Wednesday: 8:30am to 6pm

Saturday: 9am to 2pm

ALICE SPRINGS - 8953 4225 / easaalicesprings@easa.org.au

Monday & Tuesday: 12 noon to 8pm

Wednesday - Friday: 8:30am to 5pm

Page 9 Take it E.A.S.y

EASA IS HERE FOR YOU

Due to the unprecedented situation currently unfolding regarding the Novel Coronavirus (COVID-19), EASA and CORP would like to inform you that we are

operating normal business hours.

At present, we are still offering face to face sessions for clients who meet COVID-19 screening criteria. In the event that a client does not meet the COVID-19

screening criteria, we are offering services by telephone and video-conferencing platforms.

We are ensuring that all of our in person services are adhering to current social distances requirements. We have implemented additional cleaning of all high

contact surfaces to focus on the health, safety and wellbeing of our clients and staff.

Suicide Call Back Service 1300 659 467 Lifeline 13 11 14 BeyondBlue 1300 224 636 Samaritans Crisis Line 13 52 47 Kids Help Line 1800 551 800 Mensline 1300 789 978 DefenceForce Support Line 1800 628 036