Supporting yourself

There are a number of resources and services that can help you on your journey to improving your metal health and well-being. Whilst professional support may be a crucial element for some, there are other areas of your life that you make changes to that will support your overall health and well-being.

Eating well

Good nutrition plays an important role in supporting your mental, physical and emotional health as well as in the prevention and treatment of physical and mental health conditions. If you aren’t quite sure what foods are best for your body and lifestyle speaking to a nutritionist or dietician can be helpful.

Maintaining physical exercise

Physical activity is important at all stages of your life however it can be difficult to get in the habit of regular exercise when you aren’t feeling your best. Physiologist treatments (aka Physio Therapy) and Exercise Physiology can be helpful if you are dealing with chronic pain or injury.

If you are finding it difficult to get into a routine services such as Veteran Benefits Australia offer exercise programs to help support you to get back on track.

Sleep

Sleep is an important component for staying mentally well however insomnia and poor sleep are not uncommon in veterans and active defence force members.

There are a few things you can do to support yourself in getting a good nights sleep:

• Limit or remove caffeine and alcohol intake before bed.
• Avoid using screens and electronic devices at least 60 -90 minutes before bed.
• Try and create a relaxing sleep space.
• Keep a sleep diary. This will help you track your sleep patterns and can be helpful if you choose to discuss sleep with a health professional.

If poor sleep is impacting your day to day life and you are experiencing ongoing nightmares, poor quality of sleep or insomnia it can be helpful to seek support from a health professional. Your health professional may offer other treatment options for you such as Cognitive Behavioural Therapy or medications for insomnia.

Drinking responsibly

You may consume alcohol for a number of reasons, socialising with friends and family or to deal with difficult emotions or chronic pain for example. Although ‘having a few cold ones’ at the end of the day may be the social norm for many, excessive alcohol consumption is a concern and poses major health risks. Drinking to numb your feelings or pain is also something that needs to be addressed.

With that said you don’t have to consume large amounts of alcohol often for drinking to become a problem. Whether you engage in excessive drinking on a regular basis or on the odd occasion alcohol use and intoxication increases the likely hood of other issues such as drink driving, relationship problems, alcohol related violence and injuries, heightened pain sensitivity, physical and mental health concerns and alcohol dependency.

If you are concerns about your alcohol consumption the Australian Department of Defence recommends the Alcohol Use Disorders Identification Test (AUDIT) as “the most widely used screen for alcohol use in Australia.”

Making time for relationships

It is important to make time for others, remain social and continue to build on your relationships with your partner, family, friends or peers. Returning home may be an adjustment for you. Remember your family and friends are your biggest supporters, be honest with them and let them know if you need time and space.

Staying active in your community 

Transitioning from service is a time of great change that can be challenging and requires planning. For some continuing to serve the community is an important priority.

Services such as Serving On support career transition as well as offering a national volunteering program providing skills, opportunities and support to veterans.