 from Dr Amanda Deeks, BEd, Grad Dip Psych, PhD, ATCL, MAPS
The Jean Hailes Foundation for Women's Health
The Situation
It is well-known that one in five Australians suffer from mental illness. The figures are higher for those who live in remote and rural areas of the country.
Economic hardship, drought, isolation and a lack of employment are just a few of the triggers which contribute to the higher incidence of depression and mental illness in the bush.
In response, national women’s health body, the Jean Hailes Foundation for Women's Health, has called on psychologist Dr Mandy Deeks for some essential tips to help rural women in particular to beat depression.
1. Know the signs and symptoms of depression and anxiety
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Are you suffering from any of the following? |
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negative thinking |
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depressed mood |
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less pleasure in the things you normally like to do |
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increased irritability |
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changes to your eating and sleeping habits |
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increased fatigue |
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thoughts that life is not worth living |
If any of these symptoms continue for two weeks or more, then you need to investigate whether you may actually be suffering from depression.
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Anxiety often means you experience: |
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rapid breathing |
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nausea |
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a racing heart |
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sweaty palms |
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perhaps you avoid certain situations or places that cause you to feel anxious. |
If you have been cleared of physical illness, and suffer a combination of these symptoms, you need to seek some help through your family doctor.
2. If you think you are depressed or anxious then it really pays to do something about it
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At least 1 in 5 adult Australians suffers from mood disorders and we know that this figure is higher in rural areas. · |
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Unfortunately depression and anxiety are very common problems – if you suffer from these conditions, you are not alone. |
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Don’t feel embarrassed or ashamed because it is not your fault if you have a mood disorder. There are so many causes of depression and anxiety so if you are feeling down, try to remember - you are not weak or a bad person. |
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The other really good piece of news is that there are many treatments available for mood disorders and you don’t have to put up with or endure the symptoms of depression and anxiety. |
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With help from your family doctor, it is highly likely you will fully recover. |
3. If you think you are depressed or anxious keep a mood diary or journal
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In your diary write down your thoughts and feelings as well as things that may be causing you distress. |
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Go back over your writing and underline common themes or words that seem to be repeated. |
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Writing down your thoughts and looking back over them in this way can sometimes help us to see our negative thinking style and how it impacts on our mood. |
4. If you have negative thoughts try and think of challenges to these thoughts
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Often we tend to put ourselves down in the language we use. For example we might say “I’m hopeless at that” or “I should have said that”. |
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We need to catch ourselves when we say these things and challenge them. For example “I may not always say the best possible thing but I am a caring person who would do anything for my friends.” |
5. Take stock
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What might be contributing to your low mood? |
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Many factors in our lives can trigger depression and anxiety. Drought, isolation, depressed members of our family, unemployment and lifestyle are just a few. |
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How do you usually cope with difficult times? Are your normal strategies still working? |
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Do you need to learn some new strategies? |
6. Do you need to make changes?
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Once you have taken stock you may be ready to ask if you need to make some changes in your life. |
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Write down or list what needs to change. |
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What has stopped you from making changes in the past? |
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What are your goals, your fears and your values? |
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Are you ready for change? Only you can make changes, no one else can do it for you, nor can you try and change someone else. |
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We make changes to our life and lifestyle only when we are truly ready. Sometimes we get to the point when we say “enough is enough, I don’t want to do it like this anymore.” Then you are ready for change! |
7. Let it out!
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Often depression and anxiety come about because we tend to hang on to things like frustration, helplessness and hopelessness. This internalised distress has to go somewhere and even though it may take some time it may come out as depression and or anxiety. |
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You need to release the frustration and helplessness somehow. |
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This can be by talking to someone, either a trusted friend or a professional. Or you may like to write about your thoughts and feelings, or express your feelings in art work. |
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Isolated rural living need not be a barrier. Pick up the phone. Visit a website and write for some advice. |
8. Be active
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Just as writing and talking can help with our negative thoughts, physical activity can also be really beneficial to mood. |
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Do some physical activity that you like on a regular basis. It releases feel-good hormones called endorphins. |
9. Seek social support
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Recent research tells us that those people who are isolated and lack social support are more likely to be depressed and prone to cardiovascular disease. |
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For many rural women it is common to feel socially isolated. It is important to try and find social support in any way that feels comfortable to you. · |
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Think about your interests and push yourself to join clubs or groups that are in common with your interest. |
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If you can’t find a club that suits your interest then maybe you can start one. There are sure to be other women in the same situation. Distance makes it difficult but not impossible. |
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Start using the internet and email if you can. |
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Think of ways you may be able to volunteer to get you out, meeting people, so you become involved in projects. |
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Social support is vital. Push yourself outside your comfort zone. It’s important that you try. |
10. Seek help
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The limits of rural life make it hard to seek confidential and professional help. However, if you are suffering from depression or anxiety there is wonderful treatment available and it is important to get the proper professional help you need. |
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It is an investment in your wellbeing which can not be underestimated.
There are some great websites which offer professional and proper information also:
www.beyondblue.org.au is a great place to start. |
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Visit your family doctor and/or psychologist. The limits of rural life may make seeking confidential professional help difficult. However, if you are suffering from depression or anxiety there is wonderful treatment available and it is important to get the proper professional help you need. |
Useful Links for Rural Women
Lifeline 13 11 14
Just ask (information service run by Lifeline) 1300 12 11 14
Rural Women’s Network – (02) 6752 8210
Useful link for health care professionals
Bush Crisis Line (24-hours) 1800 805 391
 Content updated May 31, 2005
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