Seeking help and guidance

With more than 300,000 rural Australians experiencing depression and only a small number seeking help, health professionals are calling for women on farms to take the lead and to seek out support.

During the worst drought in 100 years, it is essential rural Australians either visit their GP or call a helpline if feeling anxious or depressed, according to experts at the Jean Hailes Foundation for Women’s Health.

As well as seeking support for their own mental health, women often play a powerful role in helping their partners and children seek advice, according to psychologist, Dr Mandy Deeks. “There is nothing weak or shameful in seeking help,” Dr Deeks says.

beyondblue: the national depression initiative recently reported that one male farmer commits suicide every four days.The impact on families is immeasurable.

Farmers have identified several factors adding to their stress including isolation, drought-induced financial difficulties, stock loss, pressure of decision-making and the constant mental and physical demands of farming.

Women play vital roles as farmers, wives and mothers and many are feeling enormous pressure. Anecdotal evidence tells of children going to school without breakfast and lunchboxes barely filled.

“No matter how remote, help is available,” Dr Deeks says. “If you are uncomfortable talking about your problems with someone in your local community, talk to a health professional on the phone. Help is available on the phone, internet, doctor or community health centre.”

“A visit to your GP is a great start as they can refer you to a psychologist who is trained to help people with depression or anxiety. Also, a new Medicare rebate will help you pay for the visit to the psychologist.”

If you need to talk to someone straight away call:

• Emergency appointment with your local doctor.
• Contact your local public hospital.
• beyondblue info line 1300 22 4636 or www.beyondblue.org.au
• Lifeline - 13 11 14.
• Suicide Helpline Victoria - 1300 651 251.
• Kids Help Line (free call) - 1800 55 1800.
• Mensline - 1300 789 978.
• To find out what mental health services are available in your area call Lifeline's Just Ask information line on 1300 13 11 14 (Monday to Friday 9am to 5pm EST). Just Ask can also post you copies of any of beyondblue's fact sheets on depression.
• www.jeanhailes.org.au

Tips for rural women and their family’s mental wellbeing by Dr Mandy Deeks PhD

Recent research tells us that those people who are isolated and lack social support are more likely to be depressed and prone to other illnesses like heart disease. Add to this stress from the drought and financial hardship and it is no wonder many rural women and their families are doing it tough at the moment.

Depression and anxiety are made worse when we hang on to things like frustration, hopelessness and helplessness. We know that when times are tough you just get on with it, do the best you can and battle on. However, there comes a point when it is really hard to pretend things are okay, when hanging on to frustration, hopelessness and helplessness are doing more harm than good.

Rural women and their families need a way to let their frustrations and sense of hopelessness out. This is vital for their wellbeing. Some people will find this easier to do than others but it is really important to know you are not alone and that there is help out there. Probably the last thing you want to do when you are feeling down is try something new or put your energies into seeking help, but it will take as much energy to do this as it does to be down. Here are just a few suggestions:

• Talk: Talk to a trusted friend, your partner or a health professional. We may think we don’t want to burden our loved ones, but sometimes it is so helpful to voice your thoughts and feelings, to share them and to get them out! Often you help your friend or partner understand what is actually going on in your head. Sometimes, it may seem better to make an appointment to see a health professional - or to make a phone call to one of the fantastic help-lines.

• Write:
  If you can’t or don’t want to talk to anyone then it can be helpful to keep a journal of your thoughts and feelings. Again this means you are doing something with the frustration and helplessness rather than letting it fester.

• Connect:
  Social isolation is a big problem in rural areas both for women, their partners and their children. If at all possible organise ways to connect with other families. This can be in person through regular functions like get togethers; maybe start a club like a book club, for example. Start chatting over the internet with friends. Force yourself to go to any organised activities in town; plan a music night at the pub or someone’s house where you can have a little bit of fun. It will take some effort and you may not have much spare energy but it is so important to connect.

• Control:
  Find little ways to gain control in your world. Sometimes when things seem so out of control it can be hard to feel things will ever be okay again. Taking control even over tiny things can make you feel like you are still having little wins or that you are still achieving in some areas of your life. It may sound silly but even cleaning out a cupboard or going through old clothes and books can make you feel like you have achieved something. Try and acknowledge the things that are going well.

• Know the signs and symptoms of depression and anxiety:
  Have you experienced:
  - negative thinking
  - depressed mood
  - less pleasure in the things you normally like to do
  - increased irritability
  - changes to your eating and sleeping habits
  - increased fatigue and even thoughts that life is not worth living over a period of more than 2 weeks?
  
  If so, you may need to investigate whether you are suffering from depression. If you have already been cleared of any physical illness but you have symptoms such as rapid breathing, nausea, a racing heart, sweaty palms and you avoid certain situations or places that cause you to feel anxious then you may also need to investigate anxiety further.

• Ask yourself: “Do I need to make changes?” May be you are ready or need to make some changes in your life? Only you can make changes, no one else can do it for you, nor can you try and change someone else. We make changes when we are truly ready. Sometimes we get to the point when we say “enough is enough - something needs to change!” What has stopped you from making changes in the past? Write down or list what needs to change. What are your goals, your fears and your values?

• Don’t be frightened or think you are weak – seek support and help.
  As women we tend to take on the burden of everyone else’s wellbeing and moods. You won’t be able to be there for everyone all the time as much as you would like to. We don’t need to be super women we need to look after ourselves as well. If this role is getting you down encourage loved ones to seek the help they need; encourage them to pick up the phone and talk to someone who can help.

Media Information

To interview Mandy Deeks please call Aleeza Zohar on 03 9562 6771 or 1800 151 441.