A Guide To Staying Mentally Fit - A Guide For Students Written by Students

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SecIion 1 waIching your menIal healIh: look, lisIen and acI 7
SecIion 2 ways Io mainIain good menIal healIh 8
SecIion 3 IroubleshooIing 15
SecIion 4 VenIal healIh issues in rural communiIies 22
SecIion 5 SIudenI sIories 27
SecIion 6 healIh roIessional sIories 3
SecIion 7 Prearing Ior your lacemenI 35
SecIion 8 NaIional hellines and menIal healIh services 4
SecIion 9 SIaIe 8 IerriIory hellines and menIal healIh services 45
SecIion 1 universiIy suorI services 46
51
53
54
55

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The National Mental Health Plan
denes mental health as à state
of emotional and social wellbeing
in which the individual can cope with the normal
stresses of life and achieve his or her potential.
NRHSN When the Cowpat Hits the Windmill 4
and esecially so when you are in a new environmenI
and Iacing new challenges during a rural lacemenI.
whaI can you do Io sIay on Io oI Ihings or work your
way Ihrough a diIIculI Iime` Ihis guide can hel you
Ihrough wiIh some useIul Iis and inIormaIion.
when Ihe CowaI hiIs Ihe windmill is a resource by
sIudenIs who have been on rural lacemenIs, Ior
sIudenIs on rural lacemenI, oIIering some advice on
whaI Io do iI Ihings geI Iough.
kural liIe can be challenging, yeI many rural eole are
resilienI. Ihe image oI Ihe cowaI and Ihe windmill is
Io remind you IhaI you Ioo can be resilienI, even when
everyIhing seems Io be hiIIing Ihe Ian. You wonI Ind many
eole in Ihe counIry Ihrowing cowaIs aI windmills. 8uI,
iI you do see dung being Iung aI a windmill Iake cover,
because somebody is noI hay! 8eIore you geI Io Ihe sIage
where you Ieel like Ihrowing cowaIs, or anyIhing else aI
a windmill, remember Ihis book!!
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* Judd F, Jackson H, Fraser C, Murray G, Robins G, Komiti A.
Understanding Suicide in Australian Farmers. Social Psychiatry
and Psychiatric Epidemiology 41 1-10 (2006). Report
available on www.beyondblue.org.au
You might notice that you:
Withdraw from your normal activities or
dont enjoy them as much as you
did before.
Find it an effort to keep up with your
normal activities and relationships.
Find university, placements or work more
diffcult than usual.
Start thinking bad thoughts about yourself,
that you are a failure or worthless. You
worry about what other people think or
feel hopeless about the future.
Find it diffcult to make decisions or cant
concentrate.
Have some problems with your close
relationships or fnd yourself being irritable
and snappy.
Keep worrying about the little things.
Dont want to meet up with friends.
Find it diffcult to sleep or sleep more
than usual.
Section 1
Watching your mental health:
look, listen and act
Maybe you notice that things are not quite working as
well as usual for you? Do you know the signs to look out for
(in yourself or your friends) that might indicate your
mental health is not as good as it could be?
Start having physical health problems,
such as headaches, churning gut, tiredness,
appetite change, infections and
muscle pains.
Have ideas that you cant get out of your
head or have some unusual sensaIions.
lIs imorIanI Io kee your eyes oen and
be aware oI whaI you and your Iriends
are normally like. Kee u wiIh whaI is
haening in oIher eoles lives and Ialk
Io eole you are close Io. LisIen Io eole.
whaI Ihey donI say can be jusI as imorIanI
as whaI Ihey do say.
Ihe beyondblue 0eression ChecklisI on age
53 oI Ihis 6uide is a useIul resource Ior you,
your maIes and colleagues.
NRHSN When the Cowpat Hits the Windmill
k eIaxaton
Iake Iime Io relax and Iry aI leasI oI one oI
Ihe Iollowing exercises. |ind a comIorIably
quieI lace Io siI where you wonI be
inIerruIed.
AbdomnaI breathng exercse
when you are sIressed, moniIoring your
breaIhing enables you Io slow and deeen
your breaIhs, which hels reduce Ihe Ieeling
oI Iension.
Learning Io change your breaIhing Io a more
relaxed aIIern is a simle, yeI eIIecIive skill.
1. Place one hand over your navel.
2. Iake a dee breaIh and blow iI ouI
comleIely Ihrough your mouIh like a sigh.
3. Allow your nexI breaIh Io Iow in by iIselI
Ihrough your nose. NoIe: Your hand on your
sIomach should rise or move uward.
4. Kee breaIhing Ihrough your nose and
breaIhe in slowly Ior Ihree seconds, Ihen
ouI Ior Ihree seconds and Ihen reeaI Ihese
slow breaIhs Ior aI leasI a minuIe.
AII s gong weII. You Ike your new town, have made new frends and are mpressng
your new workmates wth your poIshed cIncaI skIIs. weII done! Jo heIp you stay on
top of the worId, make the most of your pIacement and mantan optmaI mentaI heaIth
and weIIbeng, consder the foIIowng:
MuscIe reIaxaton exercse
4. Vove on Io anoIher seI oI muscles, e.g.
back, sIomach or Iace.
5. Now leI Ihem go lim. NoIice Ihe relaxed
Ieeling. Iry Io hang onIo iI.
6. keeaI Ior all muscle grous.
word repetton reIaxaton exercse
1. SiI or recline comIorIably wiIh your
eyes closed.
2. 0eely relax all oI your muscles, beginning
wiIh your IeeI and rogressing u Io
your Iace.
3. 8reaIhe Ihrough your nose and become
aware oI your breaIhing.
4. As you breaIhe ouI, say Ihe word 0NL,
silenIly Io yourselI. |or examle, breaIhe
in. Ihen ouI saying Ihe word 0NL,
Secton 2
ways to mantan good mentaI heaIth
1. SiI or recline comIorIably wiIh your
eyes closed.
2. Iense u one seI oI muscles, e.g. arms or legs.
3. CounI backwards Irom 5 slowly Ihen leI
Ihem go lim. lI you do Ihis eIIecIively, Ihe
conIrasI beIween Iense and relaxed should
show you whaI relaxed Ieels like you
wanI Io remember IhaI Ieeling.
breathe in then out saying the word ÒNE
and so on. Breathe easily and naturally.
The repetition of ÒNE helps break the train
of distracting thoughts.
5. Continue for 10 to 20 minutes.
6. When you nish, sit quietly for several
minutes, at rst with your eyes closed and
then with your eyes open.
Visualisation exercise
1. Sit or recline comfortably with your
eyes closed.
2. Use one of the above exercises to relax
yourself.
3. When you are very relaxed, visualise
yourself in a favourite place where you feel
relaxed, peaceful, safe and tranquil.
4. Imagine the sounds you can hear, the
fragrances you can smell, how it feels to be
there, the relaxed body sensations.
5. For a couple of minutes just stay in that
peaceful place enjoying these sensations.
6. Imagine how you look while youre there,
feeling peaceful.
7. Allow your mind to come back to the room
youre in.
8. Move and stretch a little.
9. Open your eyes and feel alert and refreshed.
Imagine the sounds you can hear, the
yourself in a favourite place where you feel yourself in a favourite place where you feel yourself in a favourite place where you feel yourself in a favourite place where you feel yourself in a favourite place where you feel
relaxed, peaceful, safe and tranquil. relaxed, peaceful, safe and tranquil.
Meditation
Its difcult to describe exactly what
meditation is, but most people have
experienced a meditative state. This is
the feeling you get when you are totally
absorbed in an activity, a losing of awareness
of yourself, of time and place.
A sense of being àt one with what you
are doing.
Meditation can enhance your calmness and
can help `centre and relax you. It may enable
you to be more aware of yourself, your needs
and motivation and the needs and motivation
of others. It can bring increased clarity and
calmness to your everyday life. It can also
help your body to repair itself from the
impact of stress and allow you to recharge
your batteries, physically and mentally.
Many people have ways of meditating.
Find activities which can bring about a
meditative state for you and ensure that
they are included in your regular routine.
The benets of meditation may not be
immediately apparent and regular meditation
may be necessary before you reap benets.
A simple meditation technique is to sit
comfortably in a quiet place. Close your eyes
or have them slightly open while you become
aware of your breathing simply watch your
breath go in and out. It may be helpful to
count your òut breath up to ten. You will
probably be distracted by thoughts popping
into your mind. Just return to your counting
and let the distraction pass. If you meditate
regularly, the constant chatter in your mind
decreases and you will feel more calm and
relaxed. Repeat the exercise for ten minutes
at a time, twice a day.
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Are you comleIely saIisIed wiIh how you
use your Iime` whaI could be done Io use
your Iime more eIIcienIly` Consider Ihe
Iollowing sIraIegies:
LisI all Ihe Ihings you wanI Io geI done.
SearaIe Ihe Iasks on Ihe lisI inIo whaI
VuSI be done and whaI you wANI Io geI
done. Ihen lisI whaI VuSI be done in order
oI rioriIy. work Ihrough Ihe VuSI lisI IrsI,
one oinI aI a Iime.
AnoIher way oI sorIing ouI Iasks Io be done
is by drawing u a Iable wiIh Ihe Iollowing
headings: urgenI/lmorIanI, lmorIanI/NoI
urgenI, NoI urgenI/NoI lmorIanI.
ldenIiIy Ihe acIiviIies you would like Io
send more Iime doing. ldenIiIy Ihe
acIiviIies you would like Io send less Iime
doing. LisI some shorI, buI realisIic sIes
you could Iake now Io Ind more Iime Io
sIarI achieving Ihese goals.
SeI some goals Ior yourselI Ior Ihe
ucoming year. Ihink abouI how you can
send your Iime now in order Io
achieve Ihese goals. whaI obsIacles mighI
be in Ihe way` Can you manage Ihem by
yourselI`
when lanning your Iime, sace ouI
rewarding and nonrewarding Iasks. Ihis
will hel you kee moIivaIed during Iasks
which are less saIisIying.
Probably one oI Ihe mosI imorIanI Iime
managemenI sIraIegies is learning Io
say no. SomeIimes, learning whaI noI Io
do is as imorIanI as knowing whaI Io do.
0vercommiImenI is a sure road Io
exhausIion.
ParI oI eIIecIive Iime managemenI is
making sure you have Iime Io relax,
reIecI and reorienIaIe yourselI. Iake Ihe
Iime Io lie down, read or mediIaIe. Vake iI
arI oI your rouIine. Ihis can deacIivaIe Ihe
sIress resonse Ior a while.
Lxercise
kegular exercise and a nuIriIious dieI
conIribuIe Io a sIrong and healIhy body which
will be beIIer able Io wiIhsIand Ihe wear and
Iear oI shorI and longIerm sIress resonses.
Lxercise burnsoII Ihe hysical energy
creaIed by sIress, heling Io revenI a slow
driII Iowards a chronically sIressed sIaIe.
Lxercise can also be useIul as a circuiI
breaker aI Ihe end oI Ihe day. lI can hel uI
a boundary beIween work and home and
rovide Iime Ior reIecIion or an escae Irom
Ihe daily grind. NoI only IhaI, buI geIIing
involved in local sorIing comeIiIions is a
greaI way Io geI Io know eole and build u
a social suorI neIwork in your new Iown.
lI IimeouI is whaI youre aIIer, consider
joining Ihe local gym or jusI going Ior a walk
around Ihe Iown.
LaIing well
lIs easy Io geI inIo bad eaIing habiIs noI
eaIing a solid breakIasI, skiing meals, noI
mainIaining a balanced dieI. You are a healIh
roIessional in Ihe making and you will be
advising oIhers on good eaIing. So, lisIen Io
your own advice and walk Ihe walk. Lxercise
and dieI make greaI arIners Ior surviving
liIes challenges.
Alcohol and drug use
You will Ind eole overusing and abusing
alcohol and oIher drugs in all seIIings.
beyondblue Fact Sheet 9 Reducing
alcohol and other drugs is a good resource
conIaining inIormaIion on Ihe eIIecIs oI
alcohol, cigareIIes and illiciI drugs, along wiIh
advice on how Io manage roblems wiIh drug
use.
Sleeing well
having a good nighIs slee is imorIanI
Ior mainIaining good healIh. You can geI
valuable inIormaIion Irom beyondblue Fact
Sheet 7 Sleeping well. lIs noI rockeI
science and your body will Ihank you.
www.beyondblue.org.au under 6eI inIormaIion
|ournal wriIing
Keeing a journal can be useIul in heling you
reIecI on your exeriences, kee Irack oI your
rogress and seI goals Ior your lacemenI
(and beyond).
use your journal Io underIake criIical
reIecIion oI your exeriences:
1.
|acI SheeIs are available Irom
beyondblue
beyondblue
inIo line on or by calling Ihe
13 22 4636 (local call).
Recall the event. Dont include any
judgements, but instead focus on what
actually happened, not what could
have happened.
2. Reframe your experience, looking for and
exploring positive feelings. Negative
emotions such as anger and fear can block
the reality of the situation and make it
difcult to see other ways of looking at the
whole view.
3. Analyse the issues. Would you do anything
different if a similar event occurred again?
Are there any old practices or attitudes
that need to be replaced with better ways
of doing things in the future?
4. Use your journal to record your goals.
Make sure they are in line with your
priorities and are realistic and achievable.
Social support network
Establishing and maintaining a good social
support network is essential for long-term
wellbeing. Social support can come from
inside or outside the local community.
These relationships can provide opportunities
to conde painful feelings and help buffer all
types of stress.
Its important to accept the support of
others to avoid jeopardising your wellbeing.
Debrieng with other students, workmates
and friends back home will help you manage
stress. Setting aside time to do this regularly
will help you maintain a balanced lifestyle
and avoid burn-out.
Looking after yourself includes looking out for
friends who may also be on rural placements
and nding it a challenge. Make a deal
with your mates that you will check up on
each other with some regularity. Will you
be courageous and speak up if you think a
mate is doing it tough? Will your mates feel
comfortable voicing any concerns they may
have about you? This might be something
you could all negotiate.
Things arent going to plan. Feeling down?
Stressed? Frustrated? Maybe moving
to your placement has left you feeling
lonely, isolated or confused? Some of the
following ideas might help you through
these problems.
Section 3
Troubleshooting
Feeling stressed?
Problem-solving Strategy 1
Identify sources of stress
Make a list of all the things in your life
causing you stress or problems. Rank them in
order of impact on your life. Categorise each
one as requiring either ìmmediate action,
`future action or ìgnore/adapt to (see the
Time Management strategies.)
If your list is too long or intimidating, address
the easiest ones rst. Some issues may need
to be put on the back burner in order to give
you time to examine the problem and decide
on the best course of action.
Analyse the problem
Write the problem on a piece of paper. Draw
two circles around it a large outer circle and
a smaller inner circle.
The large outer circle is your Circle of
Concern. Note down the elements of the
problems that are beyond your control. These
are elements that you will have to come to
terms with, without letting them erode
your peace of mind.
The smaller circle is your Circle of Inuence.
Within the smaller circle, note down the
elements of the problem that you have some
power to inuence or change in some way.
These are the elements that you can start to
do something about.
During the process of addressing the issues
in the smaller circle, you may nd that some
of the elements in the larger outer circle
come under your control. By the same token,
you may nd issues you thought you could
address are not really within your control.
Identify the problem and condense it to one
word or sentence. Think up as many possible
options to solve the problem as you can.
Weigh up the good and bad points about each
option. Consider the consequences of each
option. Decide which one is best and commit
yourself to carrying out this option.
Once you have decided on a course of action
it may help to break it down into several
smaller steps. Work through the plan one step
at a time.
If it doesnt work, consider the outcomes of
the rst solution and consider alternative
options. Then try again.
If nothing works, you may need to accept that
you cannot change the situation. Sometimes
this is simply the case. So consider strategies
which would help you live with the situation
as it is. This may mean implementing
practical strategies to protect your wellbeing
in the face of the stressor, changing your
attitude to the stressor or implementing good
self-care strategies.
Begin with the end in mind. Identify your
desired outcome. Imagine that your fairy
godmother appeared and offered you a
wish to sort out a situation. What would the
situation look like once the problem had been
solved? What changes can you make to bring
that about? With a clear goal in mind, you
can make a plan and hopefully bring your
desired outcome into a reality.
Feeling down?
Changing the way you think and feel about
a situation will inuence how you feel and
behave in response to it. By changing how
you think, you can change how you feel
about a particular situation. Try some of the
strategies below.
Try to think positive thoughts. Look for and
notice any positive attributes, no matter
how small, in any given situation.
Be as fair to yourself as you would be to
others. Imagine a good friend is describing
the situation that you are experiencing and
imagine what advice you would give them.
Follow your own advice.
Imagine you are several years into the
future. How much will it really matter then?
Confront your fear. Exaggerate the situation.
Paint a worst-case scenario whats the
worst thing that can happen? How likely
is it?
Eliminate `should statements from your
thinking and replace these with `could,
`want to or `choose to. Directing
`shoulds at yourself means you are
trying to motivate yourself with guilt and
punishment rather than moving toward
positive outcomes. Directing `shoulds
at others often leads to feelings of anger,
frustration and resentment if they dont
comply.
Dont let negative thoughts get out of
control. If you notice yourself constantly
painting worst-case scenarios and
interpreting situations in a negative
manner, say to yourself `STOP!. Pause and
then take a fresh and more balanced look
at the situation.
Analyse the `self-talk that may lead to
you feeling more stressed about a situation.
Change the `self-talk to a more positive
interpretation. For example, instead of
thinking `This person drives me nuts., try
replacing it with Ì can cope with this
person. and notice the difference in the
way you feel in response.
If you have a particular worry that keeps
popping into your mind, make a plan to
allocate some `worry time to it each day.
Schedule this, say for half an hour in the
evening. Put off worrying about whatever
it is until you sit down to have your `worry
time. This will allow you to concentrate on
the task at hand and minimise the amount
of worry in your day.
Assess your strengths and weaknesses.
Accept yourself as you are, warts and all.
No one is perfect or without human frailties
(in fact they would be scary to be around if
they were!).
Keep a `Journal of Gratitude. Note down
pleasant moments or experiences in your
day. This might be as simple as the
way the morning light falls in your kitchen
or the smell of being in the country.
Although a simple strategy, it can have
a powerful, positive effect on your
perceptions, how you feel, what you notice
and the amount of pleasure you experience
during each day.
. Pause and . Pause and
Dont struggle to control situations which
are beyond your control. Sometimes the
best thing to do is to `let go and accept
`what is, rather than `what you would like
it to be. Let go of your expectations.
Go with the ow.
At the end of the day, take ten minutes to
acknowledge what you have achieved and
give yourself credit for it. Dont waste time
feeling guilty about what you could not do.
Try to discipline yourself to work during
work time and allow yourself to relax at the
end of each day.
Above all, get in a good laugh at least once
a day.
Section 8 National help lines and mental
health services lists where you can nd
online resources such as
www.beyondblue.org.au, MoodGym, phone
help and information contacts.
beyondblue info line 1300 22 4636.
Angry?
Its possible to learn to cope with anger and
frustration.
Before you get angry
Remember you are responsible for your
own feelings. No one can make you feel
anything that you dont want to feel.
Identify those events and behaviour that
can trigger your anger.
Avoid `setting yourself up to get angry.
Develop coping strategies to defuse your
anger reactions before you lash out at
others. Counting to ten is a clich AND it
works. Take a few deep breaths. Leave the
situation if you dont need to be there.
0onI sIruggle Io conIrol siIuaIions which
are beyond your conIrol. SomeIimes Ihe
besI Ihing Io do is Io leI go and acceI
whaI is, raIher Ihan whaI you would like
iI Io be. LeI go oI your execIaIions.
6o wiIh Ihe Iow.
AI Ihe end oI Ihe day, Iake Ien minuIes Io
acknowledge whaI you have achieved and
give yourselI crediI Ior iI. 0onI wasIe Iime
Ieeling guilIy abouI whaI you could noI do.
Iry Io disciline yourselI Io work during
work Iime and allow yourselI Io relax aI Ihe
end oI each day.
Above all, geI in a good laugh aI leasI once
a day.
lI you have Iried Ihese sIraIegies and your
mood is sIill noI imroving comleIe Ihe
deression checklisI on age 53 and reIer Io
Section 8 National help lines and mental
health services lisIs where you can Ind
online resources such as
www.beyondblue.org.au, Vood6ym, hone
hel and inIormaIion conIacIs.
beyondblue inIo line 13 22 4636.
Angry`
lIs ossible Io learn Io coe wiIh anger and
IrusIraIion.
8eIore you geI angry
kemember you are resonsible Ior your
own Ieelings. No one can make you Ieel
anyIhing IhaI you donI wanI Io Ieel.
ldenIiIy Ihose evenIs and behaviour IhaI
can Irigger your anger.
Avoid seIIing yourselI u Io geI angry.
0evelo coing sIraIegies Io deIuse your
anger reacIions beIore you lash ouI aI
oIhers. CounIing Io Ien is a cliche AN0 iI
works. Iake a Iew dee breaIhs. Leave Ihe
siIuaIion iI you donI need Io be Ihere.
In the longer term, you can go off alone to cool down, get stuck into
some exercise and use relaxation exercises.
When you feel anger coming up
Acknowledge the anger, but do not indulge the emotion.
Use the coping strategies you have developed to defuse the anger and cool off a bit.
Think about the situation. Is there anything you need to do? Is there a threat to your
wellbeing that needs to be addressed? Was the anger just a result of your overall stress?
Try to achieve a calm state of mind before working out a plan to deal with the problem.
Do not allow your anger to build on itself. Challenge any negative thoughts that may be
fuelling your anger. Distractions, e.g. watching TV or reading can help prevent a negative train
of thought from escalating.
Plan to deal with the problem constructively. Begin with the desired outcome in mind.
Use your troubleshooting strategies.
Maintaining a balanced lifestyle - Keeping the wheel turning
Maintaining a balanced lifestyle is important for long-term wellbeing. The following strategy
may help you to monitor where you are putting your time and energy and how well the
different parts of your life are going. This exercise can be used regularly to appraise what is
happening in your life, what is good about it and what could be better.
1. Draw the spokes of a wheel.
2. Label each spoke with an important part
of your life, e.g. one spoke for family, one
for work, one for hobbies, one for study.
Each persons wheel will reect their
unique interests and will be different from
all the others.
3. Give each spoke a mark out of ten
depending on how well that part of your
life is going ten being the best, one being
the worst. Mark a dot on the spoke to
indicate this score, e.g. right at the centre of
the wheel for one, right on the periphery
for ten.
4. Join the dots together and assess how
round the wheel looks.
5. The aim is to have the wheel as round as
possible. A round wheel will indicate a
holistic and broad base to your wellbeing.
You look like youre ready to roll!
6. If you are allocating all your energy to
only one or two areas of your life, then the
wheel (and your life!) will be off balance.
This exercise may show up areas of your life
that are being neglected and need
attention.
When a cowpat ies -
Coping with difcult
or traumatic events
To help cope with the aftermath of a
traumatic event, arrange some time-out and
talk with your support network about the
event and your reactions. Friends, family,
peers, mentors and supervisors are all good
choices. Sometimes it may be difcult to
nd someone to talk to because of the lack
of anonymity in rural locations or you may
wish to speak to someone outside your social
network. In these cases, resources such as
Bush Crisis Line (24 hour Freecall 1800 805
391) may be useful. Further resources are
available at the end of this guide in Section 8.
Feeling isolated?
Working and studying alone can leave
you without some of your familiar support
networks. Opportunities to get reassurance
from others experiencing similar situations
may be limited in some placement locations.
A sense of isolation may be reduced by
working with a mentor, networking with
local and regional health organisations and
networking with other students on rural
placements. If youre not sure where to look
to nd these contacts, your Rural Health Club
is a great place to start.
Also, when youre on placement make sure
your university is aware of any issues due
to isolation. They may be able to help you
nd others in similar situations and provide
important assistance with practical issues
associated with your placement, like housing
or telephone access.
Adapting to the
culture of your new town
All communities have their own culture and
sub-cultures. As with any cultural learning
experience, unwitting errors, embarrassments
and humiliations are likely to be part of your
process of adaptation.
An awareness of the differences in cultural
values and a commitment to developing
sufcient understanding will help your
process of adjusting to a different culture.
Some universities and workplaces provide
opportunities for cultural-awareness training,
so ask if this is available.
Adjustment can be easier if you nd a cultural
mentor from within the local population. With
a mentor, mistakes will become lessons.
In adjusting to a new culture, remember
that exibility, sensitivity, respect for
difference, a non-judgemental approach
and optimism are key factors for developing
positive relationships with different cultural
environments.
And of course, you are a new cultural element
too and your new community will want to
know about you and adapt to you. People
have different ways of getting to know each
other, so be prepared for direct and indirect
questions and be open to opportunities to
meet new people.
Keeping a journal can be a very effective way
to track your progress and record your lessons
and successes.
Keeping safe
When on a rural placement, it is important
to consider your personal safety, just as you
would anywhere. Use the tips below as a
starting point to consider other issues that
may arise.
Make an informal risk assessment for
yourself, considering issues such as
transport, accommodation (including the
availability of a phone) and supervision.
Dont walk around the town or community
by yourself at night in unlit or isolated
areas.
Ask a local mentor about the places that
should be avoided in the community for
cultural or safety reasons.
Observe local customs in terms of culturally-
appropriate dress.
Lock your accommodation at night or when
you arent there during the day.
Tell someone where you are going and
when you expect to be back, even by an
SMS to a friend.
Ensure that you have the appropriate
driving skills if driving over unsealed
roads and tell someone if you do not
feel condent.
When beginning your placement,
ask about safety procedures, personal
alarms and location of a safe room
or location in the event of an
aggressive patient.
Do not approach or confront an
aggressive patient or community
member, but ensure your safety
rst and follow the advice of your
supervisors.
Do not get involved or take sides in
personal disputes between
community members.
Going online
You can surf the internet for some strategies
and assistance. Refer to Sections 8 and 9 of
this guide for a list of useful websites and
telephone numbers. telephone numbers. telephone numbers.
Going online
Going online
You can surf the internet for some strategies You can surf the internet for some strategies
and assistance. Refer to Sections 8 and 9 of and assistance. Refer to Sections 8 and 9 of
telephone numbers.
telephone numbers. telephone numbers.
community members.
telephone numbers.
community members.
telephone numbers. telephone numbers.
S ome groups of people living in rural
communities may be more at risk of mental
health problems than people in city settings.
Rates of suicide are higher among rural men
and Indigenous people. It is important to be
aware of this when on your placement and to
be very clear about local services, policies and
strategies.
Mental health services are often under-
resourced or less specialised in rural areas.
Support and assessment staff may have to
travel long distances in order to see clients.
Only 8 per cent of psychiatrists and 12 per
cent of psychologists in Australia practise in
rural areas.
Confdentiality
In rural and remote areas, issues of
stigma and confdentiality can be quite
signifcant. Staff may know clients well
socially, which may make some community
members reluctant to access mental health
services. Also, people may be unwilling to
acknowledge a problem for fear that other
community members will fnd out. Clients
may have to travel long distances to see a
health professional or may wish to travel to
another area to avoid seeing someone they
know in their own community.
Stigma
Mental illness, including depression and
anxiety still attracts a lot of stigma across
Australia. Stigma and shame can infuence
how people raise their mental health
concerns, if at all. With your clients, it might
take quite a bit of sensitive digging to get
to the heart of the matter. People may also
be quite isolated and feel as though they
arent able to share feelings with their
families. Cultural beliefs may mean that
emotions are expressed differently from the
ways you would recognise. Organisations
like beyondblue: the national depression
initiative and the Black Dog Institute have
resources about combating stigma that you
will fnd valuable (see Section 8).
Section 4
Mental health issues in rural communities
Everything is going well for you, but maybe you are noticing
that people at your placement have different issues in their
lives from those you have experienced before. They have
signifcant life stressors impacting on them and express
themselves in different ways. You may need to take a step
back and realise that their understanding of the world could
be different from yours and equally valid.
Stress of the drought
Rural businesses, such as farming and local
economies depend on good weather. The
mental health of people in rural communities
may be put at risk when conditions are not
good, as in times of drought.
Research shows that the drought is one of
many potential stresses that farmers have
to deal with. Stresses identied by farmers
include:
nancial problems
family problems (which can be exacerbated
by isolation)
reluctance to seek help
facing the possibility of losing the family
farm or business
loneliness
lack of services
physical illness or injury.
During your placement, if somebody presents
with acute distress or suicidal symptoms in
a clinical or social setting, you need to go
immediately to your supervisor in condence
and seek advice.
Aboriginal and Torres
Strait Islander people
The Bringing Them Home
1
report and the
Royal Commission into Aboriginal Deaths
in Custody
2
clearly showed that Aboriginal
people experience à multitude of experiences
streaming in from all sides that can have
a negative impact on their mental health
and general wellbeing. Since Australia was
colonised, the loss of land and culture is
understood to have negatively impacted
on the mental health of many Indigenous
people.
Indigenous people aged 18 years or older
are much more likely than non-Indigenous
people to report experiencing at least one
major life stress. These stresses include death
of a close family or community member,
unemployment, overcrowding, discrimination
or serious illness.
Your best contacts for information and advice are the Aboriginal Health Workers in the
community of your placement.
Managing disclosures
A person who has experienced physical, emotional and/or mental abuse is likely to be very
distressed and this may put signicant stress on you. Its important to know what to do in
these situations and to be very clear about the local protocols for managing disclosure. The
information below should not take the place of the local protocols of the health service of your
placement. It is meant to be a starting point to begin to consider issues that may arise.
If a person discloses an abusive experience, you should explain to the person that you need to
advise your supervisor and that the issue will be treated in strict condence. Your supervisor
has the advanced skills and professional contacts necessary to deal with these situations. Under
national guidelines, some situations need to be reported and your supervisor will manage this.
Mandatory reporting requirements in most states and territories mean that instances of abuse
need to be reported to the appropriate bodies if young people are involved. This can include the
State or Territory Child Protection Agency and the police, but varies between localities. Read up
on the local guidelines when commencing your placement.
As stated above, it is crucial to ask your supervisor for advice as soon as possible and let
him/her deal with the situation. However, if youre in a situation where you are the only person
available, do not ask leading questions, but let the person you are consulting with tell the story
in their own words, as this can inuence further investigation. Document the conversation in
the notes using an Ì said, `He/she said format if possible, trying to use their exact words. This
should be countersigned by your supervisor.
Remember, make sure you talk with your supervisor when you rst start your placement. Be
fully aware of the process of reporting disclosure before you begin your placement! Ask your
supervisor direct questions about what to do if cases are presented to you regarding issues such
as underage sexual abuse, physical or mental abuse.
Make sure that you debrief with skilled people and use the support services that are listed in
this guide. They are there to help you. Your supervisor and university should also provide strong
support for you.
1. Commonwealth of Australia 1997, Bringing Them Home
2. Royal Commission into Aboriginal Deaths in Custody 1991, Royal Commission into Aboriginal
Deaths in Custody Reports, www.austlii.edu.au/au/special/rsjproject/rsjlibrary/rciadic/
#national
Ive really enjoyed my rural placements so
far and Im looking forward to undertaking
some more in the next couple of years. But
there have been some challenges along
the way. Settling into a new town where
you dont know anyone is pretty daunting,
but fun. Challenging yourself in a new work
environment is difcult, but rewarding. And
moving home well, that just sucks!
Moving several times between rural
placements was very unsettling, especially
before my nal exams, as it affected my
preparation and made me pretty miserable.
The time you spend packing, moving and
unpacking again all starts to add up. Being
organised makes everything about moving so
much easier. I found it especially important to
have my textbooks, folders and study things
organised so that I could set them up easily
in my new home. This meant I could set up
my new study space easily and that moving
to a new place didnt disturb my study too
much and I had more time to spend enjoying
Section 5
Student stories
Robyn
Growing up in a country town, I was aware that there were fewer activities
to be involved with than in a city, but what was available was often attended
by almost everyone in the district. Therefore, on my placement I found that
the easiest way to t in was to go along to whatever was happening. In the
town where I was, this happened to include swimming and tennis, as well as
a swing dancing class run by my GP mentor. While I had expected to learn a
lot from my mentor, swing dancing was not something that I imagined! But
it was fun and I was able to meet more of the people in the area.
my new town (or cramming for the next
assessment).
It also helps to carry a bit of home with you.
For some people that is an old toy, some
photos or your favourite CDs. I take some
of these things, but I found that the most
important thing for me was to make sure I
settled into wherever I moved to and made
that my home too. Rearrange the furniture
a bit, put some owers on your desk, create
a sense that this new place is your home.
It might all sound pretty trivial, but when
moving around a lot is combined with a
heavy workload, the little things really help
make transitions much less stressful.
I took the chance to use one of my new rural
placements in a new town as a new start
for me in other ways. Since travelling to the
hospital now only meant a ve-minute trip
all the way across town, I used the hours I
would normally spend trekking into the city,
exercising instead. Taking part in sports and
going to the gym helped me meet people
and helped me stay mentally healthy.
Making new friends in a new town is
daunting, but exciting. Whereas I would
normally only get to know other students in
my course during placements at city hospitals,
at rural hospitals I got to know people in
lots of different roles at the hospital and this
was great. Working with a smaller group of
people also means the relationship with your
supervisor is a bit different. Theres nowhere
to hide when they ask a question. They
notice when you dont turn up, but its nice to
have a drink with them on weekends.
Going out socially with my supervisors
wasnt without difculties a friendship
where theres a power differential can be
awkward sometimes. I really appreciated the
network of friends that developed during my
placements. Im looking forward to keeping
in touch with them.
SomeIimes Ihough, Iheres no subsIiIuIe Ior
ringing/emailing/visiIing your Iriends back
home. Vy lacemenIs cerIainly made me
value Ihem even more. Vy Iew very minor
crises (a cray assignmenI, a bad day, a
boy IhaI didnI like me aIIer all) made me
areciaIe Ihe love and suorI Irom my
Iriends. lI also made me realise iIs imorIanI
Io consider Ihe eole who suorI you and
Ihe resources available beIore you go away.
8eIore you geI yourselI in hoI waIer, iIs good
Io know whom you can call iI you have Io.
Sarah
A good way Io Ihink abouI Ihe sIressors is
like Ihinking oI Ihem as sIones collecIing
in an emIy backack. when someIhing
haens, you geI some weighI in your
backack, buI oIIen you decide iIs noIhing
you canI handle and kee going anyway.
Ihe roblem wiIh IhaI aroach is IhaI each
sIress sIone makes Ihe backack heavier,
unIil one day, even a small one can cause you
to fall over. My experience supports this way
of thinking.
I was living in a small Central Desert
Indigenous community and working as a
Remote Area Nurse. It was quite early in my
career. The community had a great impact on
me and I loved my job in the clinic, especially
working with the kids. When I began to take
on-call duties, I had a few tough experiences.
When youre on call, the ambulance sits
outside your at and people knock on the
door when they need you. (Phones werent
common in the community.)
I was awoken one night by a knock on my
door and had to attend a scene where a
young man had hanged himself. It was very
hard to deal with, but I soldiered on. Not too
long after, it happened again and this one
was much harder. I knew that I was losing
a part of myself each time I received that
knock on my door and didnt know if I could
handle another. I decided that I didnt want
to leave the community at such a tough time.
There was a lot of petrol snifng, a feeling of
helplessness and a community constantly in
mourning. Instead, I chose to stay on and take
up a position as a Health Promotion Ofcer
and try and do something positive. I thought
that by changing my position, I would prevent
tragedy knocking on my door. I knew that the
images of those boys and the sadness felt
were burnt into my memory, but I made a
conscious decision to `deal with it later, when
I was ready.
Eventually, I left the community to begin
studying medicine at university. As I was
preparing, tragedy didnt knock on my door,
but tore through my soul. A good friend
of mine hanged himself. My backpack of
stressors was all of a sudden very full and it
felt as though someone had kicked my legs
from under me. One week after his funeral, I
moved to Adelaide to start medicine in a new
city where I knew only one person. I started
having awful nightmares and ashbacks
to the boys in the Indigenous community
who had died before their time. I became
withdrawn and couldnt see a way out of the
nightmare. Eventually I got some counselling
and with the help of my wonderful family
and friends, I got `me back. There is no
preventing these things from happening, but
if something doesnt sit right with you, no
matter how small, talk to someone about it.
Its much better to have talked things through
than to wait until the backpack is so full you
just cant go on!
The hardest thing I faced while on placement
was dealing with my depression. This
probably was not the result of my rural
placement, but the fact I have depression
myself. I was able to attend my placement,
but with difculty. I was in a new town and
couldnt see my usual doctor. In the end, I
realised I had to do something about it or I
wouldnt be able to continue. I was lucky in
that I was placed at a hospital and could see
the GPs in the clinic without feeling I was
being treated by someone who was also
assessing me. This was the best thing I could
have done and I really should have done it
earlier. Whatever you do, dont be afraid of
asking for help. If you cant see someone
where you are, try to make arrangements to
get back to your home town if possible. This
goes for whatever medical problem you face,
whether it is mental health or something
else.
The most important piece of advice I can offer
is to be involved in something you enjoy,
whether it be sport, music or craft. Most
places gladly welcome a new person to their
activities. If it is sport, many rural teams are
Section 6
Health professional stories
As a student, I undertook many rural placements in many
different locations in SA, NT and WA. I am now working in the NT.
Maintaining good mental health is not easy when you are isolated
from your friends and family for weeks to months, so here are
some of the things I faced and how I was able to deal with it.
short of players, so they love having an extra
person, even for a short time. Its also a great
way to meet other young people outside
your clinic or hospital. If that isnt your thing,
nd someone who enjoys movies, shing
or bush-walking and do that. Basically you
need to do something other than go to your
placement and come home. You never know
you may make life-long friends. If you are
invited along to an activity go, even if you
think you wont like it! You need to take
every opportunity to meet people, otherwise
you can become very lonely.
Keep in touch with your friends and family,
whether via phone or email, because you
need someone you can talk to, especially
if you are nding things difcult. If there is
something important at home, make sure you
go even if you have to take a day off. Most
rural doctors will understand, because many
are a long way from their families.
My nal piece of advice is `get in and `have
a go. Youll never learn if you dont try
something new.
James
working through emotions, priorities and the
acceptance that I could ask others for help.
The amount of support, once people were
aware of the problem, was enormous and has
enabled life to return to hectic normality!
Michelle
Heres a familiar story: Ì feel down, at,
its difcult to become enthusiastic about
anything. I have problems sleeping; Im off
my food and really cant concentrate on
anything. I have no idea why, as I have a
good job, four great kids and a helpful loving
husband. No reason to feel stressed and
depressed, but I do. This story is told to me
in consults almost daily. I have no hesitation
in suggesting a diagnosis of depression
and beginning to advise taking time out,
relaxation, counselling and often medication.
A few years ago, I was stunned as I listened
to a similar tale for the second time that day.
I realised the client was actually accurately
describing me and my life! When was the last
time I had had a good day? Could I possibly
be experiencing depression too? I think I had
known things were falling apart for some
time, but dismissed those thoughts as `Health
professionals cant be sick. `We are the
people for everyone else to turn to. Ìt could
never happen to me.
I then did one of the bravest things of my life
and made an appointment to see a GP, `just
to make sure I rationalised with myself. As I
sat shaking in the waiting room, I realised just
how much courage it takes to confront what
you know inside. Equally, the relief I felt as I
left his consulting room was immense (even
though my `worst fears had been conrmed).
The problem had been acknowledged, so
I could begin the process of pulling myself
back together. This was the rst step in what
turned out to be a slow, arduous process of
This story is told to me
anything. I have no idea why, as I have a
my food and really cant concentrate on
anything. I have no idea why, as I have a anything. I have no idea why, as I have a
husband. No reason to feel stressed and
This story is told to me
in consults almost daily. I have no hesitation
SIudenI deIails
Name: __________________________________________
universiIy: __________________________________________
Course __________________________________________
Year Level: __________________________________________
Ierm Address: __________________________________________
Lmergency ConIacI 0eIails: __________________________________________
PlacemenI deIails
ConIacI Persons Name: __________________________________________
ConIacI Persons Phone Number: __________________________________________
LocaIion: __________________________________________
0aIes: __________________________________________
Address Ior AccommodaIion: __________________________________________
Phone Number Ior AccommodaIion: __________________________________________
SIudenI relacemenI checklisI:

6eneral
whaI do you need Io Iake wiIh you, e.g. linen, alarm clock eIc`
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
how is a rural lacemenI diIIerenI Irom meIrooliIan lacemenI`
________________________________________________________________________
________________________________________________________________________
whaI IaciliIies are available Io you, e.g. comuIer, inIerneI, shos`
________________________________________________________________________
________________________________________________________________________
Should you Iake Iood wiIh you`
________________________________________________________________________
4FDUJPO
1SFQBSJOHGPSZPVSQMBDFNFOU
8eIore you leave, run Ihrough Ihis handy checklisI and make
sure you are as reared as ossible Ior Ihe challenges and
rewards a rural lacemenI can give you! Vore inIormaIion is
available in Ihe NkhSN PlacemenIs guide. www.nrhsn.org.au
Do you need to take any resources/text books with you?
______________________________________________________________________
______________________________________________________________________
Transport
Do you know the price of petrol?
______________________________________________________________________
What transport services are available to you?
______________________________________________________________________
How will you get around the community?
______________________________________________________________________
What is the travelling time from your accommodation to your workplace - walking or driving?
______________________________________________________________________
Are you better off taking your own transport, e.g. car, bike?
______________________________________________________________________
Community
What is the community like, e.g. demographics, geography?
______________________________________________________________________
______________________________________________________________________
Where do you go to nd information about the community, e.g. shire, tourist information?
______________________________________________________________________
______________________________________________________________________
What social/recreational activities are available in the community?
______________________________________________________________________
______________________________________________________________________
Will you need a map of the town?
______________________________________________________________________
______________________________________________________________________
What are the health services available in the community?
______________________________________________________________________
______________________________________________________________________
Are there any support services in the community?
______________________________________________________________________
______________________________________________________________________
What are the priority health issues for the community?
______________________________________________________________________
______________________________________________________________________
What else has the community got to offer?
________________________________________________________________________
________________________________________________________________________
Arrival
Do you need to notify your workplace of ight/bus times?
________________________________________________________________________
Are you able to be picked up when arriving?
________________________________________________________________________
Do you know details to pick up keys to accommodation?
________________________________________________________________________
Do you need the taxi contact details?
________________________________________________________________________
Do you need to phone the staff/supervisor for your roster and start time?
________________________________________________________________________
Mail/phone contact details
Do you know the phone number of your placement?
________________________________________________________________________
Do you know the address of your placement?
________________________________________________________________________
Do you have contact details of your supervisor?
________________________________________________________________________
Accommodation
Do you know where you are staying and the contact details?
________________________________________________________________________
Have you asked your supervisor for potential accommodation within your rural placement
location?
________________________________________________________________________
Does your accommodation provide cooking facilities, laundry, fridge, beds, linen, pillows, TV,
microwave, crockery and cookware?
________________________________________________________________________
________________________________________________________________________
Is your accommodation close to your workplace?
________________________________________________________________________
How much will your accommodation cost?
________________________________________________________________________
________________________________________________________________________
Do you need to notify your workplace of ight/bus times? Do you need to notify your workplace of ight/bus times?
What else has the community got to offer? What else has the community got to offer?
Uniform/clothes
What is your uniform or dress code?
________________________________________________________________________
________________________________________________________________________
What is the weather like where you are going and what type of clothes do you need to take
with you?
________________________________________________________________________
________________________________________________________________________
Meals
Are meals provided?
________________________________________________________________________
What are your meal times?
________________________________________________________________________
Do you need to place orders for meals the day before?
________________________________________________________________________
How much do they cost (if getting lunch at hospital)?
________________________________________________________________________
Are special dietary needs catered for, e.g. Halal, Kosher?
________________________________________________________________________
Orientation
What is your case load?
________________________________________________________________________
What are your working hours?
________________________________________________________________________
________________________________________________________________________
What are the policies and procedures of your workplace?
________________________________________________________________________
________________________________________________________________________
Who will you be working with?
________________________________________________________________________
________________________________________________________________________
Are there other students from the same discipline as you or other disciplines at the workplace,
or at your accommodation?
________________________________________________________________________
________________________________________________________________________
What other health professionals work in the health service?
________________________________________________________________________
Will you be travelling, e.g.visiting remote communities? If so, what do you need
to take with you?
________________________________________________________________________
________________________________________________________________________
What facilities are available to you at the workplace, e.g.computer, library?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Do you know who will be your supervisor?
________________________________________________________________________
________________________________________________________________________
Will you have regular contact with your supervisor?
________________________________________________________________________
________________________________________________________________________
Other important information
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Remember good preparation is the key to a good placement!
h el 8 inIormaIion
beyondblue: the national depression
initiative
beyondblue is a naIional, indeendenI,
noIIorroII organisaIion working Io address
issues associaIed wiIh deression, anxieIy
and relaIed drug and alcohol roblems in
AusIralia.
beyondblue is a biarIisan iniIiaIive oI Ihe
AusIralian, SIaIe and IerriIory 6overnmenIs
wiIh Ihe key goals oI raising communiIy
awareness abouI deression and reducing
sIigma associaIed wiIh Ihe illness.
beyondblue works in arInershi wiIh healIh
services, schools, worklaces, universiIies,
media and communiIy organisaIions, as well
as eole living wiIh deression, Io bring
IogeIher Iheir exerIise.
beyondblues Ive rioriIies
1. lncreasing communiIy awareness oI
deression, anxieIy and relaIed subsIance
use disorders and addressing
associaIed sIigma.
2.Providing eole living wiIh deression
and Iheir carers wiIh inIormaIion on Ihe
Secton 8
NatonaI heIp Ines and mentaI heaIth servces
Jhe nformaton Isted here wII be
usefuI and may heIp you get through
some rough tmes. It s mportant to
recognse when you need to seek
heIp from others. 0ont go t aIone!
illness and eIIecIive IreaImenI oIions
and romoIing Iheir needs and exeriences
wiIh olicy makers and healIhcare service
roviders.
3. 0eveloing deressionrevenIion and early
inIervenIion rograms.
4. lmroving Iraining and suorI Ior 6Ps and
oIher healIhcare roIessionals on deression.
5. lniIiaIing and suorIing deressionrelaIed
selIhel book Taking Care of Yourself and
research.
www.beyondblue.org.au
lnIormaIion on deression, anxieIy and
relaIed subsIanceuse disorders, available
IreaImenIs and where Io geI hel
beyondblue inIo line 13 22 4636
lnIormaIion on deression, anxieIy and
relaIed subsIanceuse disorders, available
IreaImenIs and reIerral only (local call cosI)
www.youIhbeyondblue.com
beyondblues websiIe Ior young eole.
lnIormaIion on deression and how Io hel
a Iriend
0I arIicular use Io healIh sIudenIs is Ihe
Your Family: A Resource Book for Good
Mental Health by |ohn AshIield available
Io order Iree oI charge Ihrough Ihe
beyondblue websiIe.
8luePages
www.blueages.anu.edu.au
0eveloed by Ihe CenIre Ior VenIal
healIh kesearch (CVhk), Ihis websiIe
has Iools Ior selIassessmenI oI anxieIy
and deression, inIormaIion on medical,
sychological and alIernaIive IreaImenIs,
a link Io a CogniIive 8ehaviour Iheray
siIe, a downloadable relaxaIion Iae and
a lisI oI resources Ior deression.
CkANA 8ush Crisis Line
www.bcl.org.au
Phone: 18 85 391 (AusIraliawide
24 hours / 7 days a week)
Ihe 8ush Crisis Line is run by Ihe Council
oI kemoIe Area Nurses oI AusIralia
(CkANA) and oIIers 24hour conIdenIial
Ielehone suorI and debrieIng
service (Ioll Iree and Irom anywhere in
AusIralia: Vinor charges may aly Ior
iniIial conIacI Irom mobiles. Ihey will call
you back Iree oI charge.) Ior all healIh
roIessionals and sIudenIs. Ihe 8ush
Crisis Line is answered by sychologisIs
wiIh rural and remoIe exerience.
Ihey are able Io oIIer racIical coing
sIraIegies and survival Iis Io revenI
burn ouI and Io revenI crises Irom
develoing. Ihe 8ush Crisis Line also
oIIers anonymiIy and conIdenIialiIy
rare and recious resources in remoIe
and rural healIh.
CkANA SuorI Services
websiIe
www.bcl.org.au
Ihe CkANA SuorI Services websiIe has
inIormaIion abouI Ihe suorI services
run by CkANA (Council oI kemoIe Area
Nurses oI AusIralia). Ihis websiIe is
handy Ior any quesIions you mighI have
abouI using Ihe 8ush Crisis Line. Also,
Ihrough Ihis websiIe you can access
CkANAs very useIul ublicaIions including
Avoiding 8urn0uI in kemoIe Areas Surviving
Ihe 0ay Io 0ay hassles A 6uide Ior kemoIe
healIh PracIiIioners and Surviving IraumaIic
SIress A 6uide Ior VulIi0iscilinary kemoIe
and kural healIh PracIiIioners and Iheir
|amilies.
LiIeline
www.liIeline.org.au
Phone: 13 11 14 (AusIraliawide 24 hours /
7 days a week)
LiIeline rovides 24hour Ielehone
counselling services wiIh Ihe naIionally
accessible number Ior Ihe cosI oI a local call.
Ihis is available Ihrough 42 LiIeline CenIres
across AusIralia. LiIeline oIIers IaceIoIace
counselling services in many LiIeline CenIres.
Iyes oI services and counselling service
Ihemes may vary Irom one cenIre Io anoIher
based on Ihe seciIc needs oI each regional
or local area.
LiIelines lnIormaIion Service
Phone: 13 13 11 14
A menIal healIh inIormaIion and reIerral
service, which you can use Ior Ihe cosI oI a
local call. lI oeraIes on weekdays 9am5m.
LiIelines |usI look
www.jusIlook.org.au
LiIelines |usI look is a comrehensive
daIabase oI lowcosI or Iree healIh and
communiIy services oIIered IhroughouI
AusIralia. |usI Look is a Iree, conIdenIial
24hour service.
Vensline AusIralia
www.menslineaus.org.au
Phone: 13 789 978
Vensline AusIralia is managed by Crisis
SuorI Services, a noIIorroII communiIy
organisaIion. Vensline AusIralia suorIs men
who are dealing wiIh Iamily and relaIionshi
diIIculIies, arIicularly surrounding Iamily
breakdown or searaIion. Vensline AusIralias
Ielehone counsellors are roIessionally
Irained Io rovide conIdenIial, roIessional
and nonjudgmenIal shorIIerm counselling,
direcI Ielehone linkage Io local services iI
required, relevanI inIormaIion and reIerrals
Io services and suorI rograms in your
area, and relaIionshi coaching and racIical
sIraIegies Ior managing diIIculI siIuaIions.
Ihe service is available Io men around
AusIralia, 24 hours a day, seven days a week,
Ior Ihe cosI oI a local call.
Vood6ym
www.moodgym.anu.edu.au
Vood6ym is an inIeracIive rogram
IhaI rovides emoIional and cogniIive
managemenI skills Ior handling sIress and
deression. Ihis websiIe was develoed by Ihe
CenIre Ior VenIal healIh kesearch (CVhk) aI
Ihe AusIralian NaIional universiIy. kegisIraIion
is required, buI is Iree. Vood6ym is a way Io
underIake CogniIive 8ehaviour Iheray Irom
home, gaining Ieedback as you go.
keach 0uI!
www.reachouI.com.au
keach 0uI! hels young eole wiIh
inIormaIion and suorI on a range oI issues
including deression, dealing wiIh exam sIress
and ways Io geI Ihrough Iough Iimes. Ihe
websiIe includes Iorums, sIories, sIressless
Iis and is a greaI resource iI you need hel or
iI you jusI wanI Io relax and sIay aI your besI.
SANL AusIralia
Phone :18 187 263 (9am 5 m
Vonday Io |riday) www.sane.org
SANL AusIralia is a naIional chariIy
heling eole aIIecIed by menIal illness
(arIicularly schitohrenia). lI camaigns Ior
imroving services and aIIiIudes, romoIing
undersIanding and conducIs research.
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Australian Capital Territory
Mental Health ACT Services Directory
Crisis Assessment Treatment Service and
Triage Unit - Mental Health Service
Ph: (02) 6205 1065 or 1800 629 354
(24 hour service)
New South Wales
Centre for Mental Health - NSW Health
Services Directory
Salvo Care Line Counselling Service
Ph: 1300 363 622
Northern Territory
Department of Health and Community
Services - Mental Health Services
NT Mental Health CRISIS Services
Ph: (08) 8999 4988 (Darwin)
Ph: (08) 8981 9227 (Alice Springs)
Freecall: 1800 019 116 (24 hour service)
Mental Health Service (Rural & Remote
Assessment & Crisis Intervention 24hr
Service)
13 14 65
Queensland
Queensland Health - Mental Health Services
Salvo Care Line Counselling Service
Ph: 1300 363 622
South Australia
Healthy SA - Mental Health Services
SA Mental Health ACIS Team
Ph: 13 14 65
Tasmania
Department of Health and Human Services
- Mental Health Services
Tasmania Crisis Assessment Triage Team
(CATT)
Ph: 1800 332 388
Victoria
Lifeline
13 11 14
Western Australia
Division of Mental Health - Mental Health
Services
Samaritans Befriended
Ph: 1800 198 313
Mental Health Emergency Response Line
Ph: 1800 676 822
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Adelaide universiIy
Counselling Service
websiIe: www.adelaide.edu.au/
counselling_cenIre/
Ielehone: (8) 833 5663
Coies oI wriIIen maIerial (selIhel brochure)
are available aI
www.adelaide.edu.au/counselling_cenIre/
brochures/
PlacemenI SuorI
CoordinaIors oI rural lacemenIs wiIh Sencer
6ulI kural healIh School
PorI Pirie: Libby Connelly (8) 8638 4718
PorI AugusIa: Lynne 0avies (8) 8641 2799
PorI Lincoln: |enni VaIena (8) 8647 8115
whyalla: |enna PaIIerson (8) 8647 814
Pika wiya healIh Service SIudenI SuorI
0IIcer: Angela kussell (8) 8642 9917
Clare: Leanne kusby (8) 8841 3777
Kadina: 6avin wood (8) 8821 3133
AusIralian NaIional universiIy
Counselling Service Ielehone: (2) 6125 2442
Lmail: counselling.cenIre_anu.edu.au
websiIe: www.anu.edu.au/counsel
Ihe |aculIy has also aoinIed medically
qualiIed counsellors Io deal wiIh sIudenI
issues relaIing seciIcally Io a medical degree.
0r VaniIa Parekh
Lmail: vaniIa.arekh_acI.gov.au
0r Sanjaya Senanayake
Lmail:sanjaya.senanayake_acI.gov.au
Ielehone: (2) 6244 215
Ihe universiIy oI Canberra
websiIe: www.canberra.edu.au/healIh
counselling
Ielehone: (2) 621 2351
ConIacI erson: CaIhy Shannon
Lmail: CaIhy.Shannon_canberra.edu.au
Charles 0arwin universiIy
SuorI and LquiIy Services
websiIe: www.cdu.edu.au/ses/
Ielehone: (8) 8946 6288
SIudenI counselling
Lmail: equiIy_cdu.edu.au
Charles SIurI universiIy
Counselling Service:
websiIe: www.csu.edu.au/division/sIudserv/
counsell/
Counsellors are available on Ihe Albury,
8aIhursI, 6oulburn and wagga wagga
camuses, Vonday Io |riday Irom
9 am 5 m.
Albury SIudenI Counsellor and SIudenI
CommuniIy CoordinaIor
ConIacI: 6eoII Simmons
Lmail: gsimmons_csu.edu.au
Ielehone: (2) 651 9974
wagga wagga SIudenI Counsellor:
ConIacI: 0aniel hayes
Lmail: dhayes_csu.edu.au
Ielehone: (2) 6933 2376
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ConIacI: |erre weaver
Lmail: jeweaver_csu.edu.au
Ielehone: (2) 6338 4696
CurIin universiIy
Counselling Service
Ihe counselling service has counsellors
available Irom 8 am 6 m Vonday Io
Ihursday and 8 am 4.3 m |riday.
websiIe: www.counselling.curIin.edu.au
Ielehone: (8) 9266 785
(Ireecall, ouIside meIro area) 18 651 878
0eakin universiIy
websiIe: www.deakin.edu.au/currenI
sIudenIs/services/counselling/
8urwood Camus Ielehone: (3) 9244 63
6eelong waurn Ponds camus
Ielehone: (3) 5227 1221 or (3) 5227 1223
6eelong waIerIronI camus
Ielehone: (3) 5227 84
warrnambool Ielehone: (3) 5563 3256
LdiIh Cowan universiIy
PlacemenI SuorI
Lmail: counselling_ecu.edu.au
Ielehone: (8) 9273 8877
|ax: (8) 9273 834
Counselling Service
websiIe: www.ecu.edu.au/sIudenI/counselling
Ielehone: (8) 937 676
|linders universiIy
Counselling Service
0en: 8.45 am 5 m, Vonday|riday
Lmail: healIh.counsel_Iinders.edu.au
Ielehone: (8) 821 2118
Ihere is also a Phonelink Counselling Service
Irom 3.3 m 4.3 m.
websiIe: www.Iinders.edu.au/currenIsIudenIs
/healIhandcounselling/counsel.cIm
Ielehone: (8) 821 2118
6riIIIh universiIy
websiIe: www.griIIIh.edu.au/ua/aa/ss/
counselling/
6old CoasI camus Ielehone: (7) 5552 8734
Logan Ielehone: (7) 3382 1159
VI 6ravaII Ielehone: (7) 3735 5669
NaIhan, SouIh 8ank qCA 8
SouIh 8ank qC6u Ielehone: (7) 3735 747
|ames Cook universiIy
PlacemenI CoordinaIors
ConIacI: LoreIIa woodIord
Ielehone: (7) 4781 6976
AvailabiliIy:Vonday Io |riday
8:3 am 4:3 m
ConIacI: ChrisIine kichardson
Ielehone: (7) 4781 65
Ioll |ree: 18 36 655
websiIe www.jcu.edu.au/sIudenI/
counselling/|Cu0LV_7478.hIml
Cairns Camus Ielehone: (7) 442 115
Iownsville Camus Ielehone: (7) 4781 4711
La Irobe universiIy - wodonga Camus
Counselling Services
Ielehone: (2) 624 9627
La Irobe universiIy - 8endigo Camus
SIudenI SuorI Services
Counselling
Ielehone: (3) 5444 7223
websiIe www.laIrobe.edu.au/bendigo/
sIudenIs/services/counselling.hIml
Vonash universiIy
Vonash 24hour Counselling Service
|reecall: 18 679 12
websiIe: www.adm.monash.edu.au/
communiIyservices/counselling
Vonash universiIy - Churchill Camus
Counselling Service
Ielehone: (3) 5122 6425
Ihe universiIy oI Velbourne
Counselling Service
websiIe: www.services.unimelb.edu.au/
counsel/
Ielehone: (3) 8344 6927
|reecall Ior rural sIudenIs: 18 671 559
Ihe universiIy oI NewcasIle
Counselling Service
Ielehone: (2) 4921 581
Lmail: counselling_newcasIle.edu.au
PlacemenI SuorI
ConIacI: Kerrie 8isseII
Ielehone: (2) 4968 673
|ax: (2) 4968 6727
websiIe: www.newcasIle.edu.au/service/
counselling/index.hIml
Callaghan Camus Ielehone: (2) 4921 581
CenIral CoasI camus
Ielehone: (2) 4348 46
PorI Vacquarie camus
Ielehone: (2) 6581 62 or (2) 6581 6212
universiIy oI New Lngland
websiIe: www.une.edu.au/counselling/
Ielehone: (2) 6773 2897
Lmail: counselling.service_une.edu.au
universiIy oI New SouIh wales
Counselling Service
websiIe: www.counselling.unsw.edu.au
Lmail: counselling_unsw.edu.au
Ielehone: (2) 9385 5418
universiIy oI NoIre 0ame
websiIe: www.nd.edu.au/currenIsIudenIs/
suorIServices/counselling.shIml
8roome camus
Ielehone: (8) 9433 58
Lmail: aoinImenIs_nd.edu.au
Sydney camus
Ielehone: (2) 824 4412
universiIy oI queensland
websiIe: www.uq.edu.au/sIudenIservices/
index.hImlàge-1194
Counselling Service
Lmail: ss_uq.edu.au (|or enquiries only.
NoI aoinImenIs.)
Ielehone: (7) 3365 174
Lmergency: 18 8 123 (AIIer hours)
universiIy oI SouIh AusIralia
Counselling Service
Ielehone: (8) 832 6161
(Irom Adelaide) (8) 8647 6161
Lmail: counsellors_unisa.edu.au
websiIe: www.unisaneI.unisa.edu.au/
learningconnecIion
CiIy LasI camus
Ielehone: (8) 832 233 or 13 657 122
CiIy wesI camus
Ielehone: (8) 832 22 or 13 656 377
Vagill camus
Ielehone: (8) 832 4423 or 13 657 144
Vawson Lakes camus
Ielehone: (8) 832 56 or 13 657 133
whyalla camus Ielehone:
(8) 8647 6161 (calling Irom whyalla) or
(8) 832 6161 (calling Irom Adelaide)
The University of Sydney
Placement Support
Students are advised to contact their home
clinical school executive offcers, their faculty
or their school coordinator for the appropriate
year for advice.
University Counselling Service
Website: www.usyd.edu.au/stuserv/welfare
/index
Camperdown Campus
Email: counsell@stuserv.usyd.edu.au
Telephone: (02) 9351 2228
TTY: (02) 9351 3412
Cumberland Campus
Email: CS_Cumberland@fhs.usyd.edu.au
Telephone: (02) 9351 9638
University of Tasmania
Counselling Service 9 am - 5 pm
Website: www.studentservices.utas.edu.
au/counselling/
Email: student.services@admin.utas.edu.au
Hobart campus telephone: (03) 6226 2697
TTY (03) 6226 2097
Launceston campus telephone (03) 6324 3787
TTY (03) 6324 3847
North-West campus telephone: (03) 6430 4952
University of Western Australia
UWA Counselling Service is available to all
UWA students and is free of charge.
Website: www.studentservices.uwa.edu.au
Telephone: (08) 6488 2423
Undergraduate rural placement coordinator
Contact: Wendy Noris (Undergraduate
Placement Coordinator (Rural)
Email: wendy.noris@uwa.edu.au
Telephone: (08) 9449 5134
Mobile: 0427 387 638
University of Western Sydney
Website: http://currentstudents.uws.edu.
au/students/ods/counsellingservice
Counselling appointments
telephone: (02) 9852 5199
Bankstown campus telephone: (02) 9772 6401
Blacktown campus telephone: (02) 9852 4065
Campbelltown campus
telephone: (02) 4620 3191
Hawkesbury campus
telephone: (02) 4570 1984
Paramatta campus telephone: (02) 9685 9266
Penrith campus telephone: (02) 4736 0235
University of Wollongong
Counselling Service
Website: www.uow.edu.au/
student/services/cs/
Telephone: (02) 4221 3445
Email: studentservices@uow.edu.au
The University Counselling
Service is a free and confdential
service available week days from
9 am until 6 pm.
NRHSN Rural Health Clubs
Rural Health Club University Website
ARMS Australian National University, ACT www.arms.asn.au
AURHA Adelaide University, SA www.aurha.org.au
AWAIRH La Trobe University, Wodonga VIC www.nrhsn.org.au/go/awairh
BREAATHHE University of Newcastle, NSW www.nrhsn.org.au/go/breaathhe
CARAH Charles Darwin University,
Alice Springs NT
www.nrhsn.org.au/go/carah
CRANC University of Canberra, ACT www.nrhsn.org.au/go/cranc
FURHS Flinders University, SA www.nrhsn.org.au/go/furhs
HOPE4HEALTH Griffth University, QLD www.hope4health.org.au
KRASH University of Notre Dame,
Broome WA
www.nrhsn.org.au/go/krash
LARHC La Trobe University, Bendigo VIC www.latrobe.edu.au/larhc
MARHS Charles Sturt University,
Albury NSW
www.nrhsn.org.au/go/marhs
MIRAGE University of Sydney, NSW www.mirage.soc.usyd.edu.au
NERCHA University of New England, NSW www.nrhsn.org.au/go/nercha
NOMAD Deakin University, VIC www.nrhsn.org.au/go/nomad
OUTLOOK University of Melbourne, VIC www.outlook.asn.au
RAHMS University of New South Wales, NSW www.nrhsn.org.au/go/rahms
RHINO James Cook University, QLD www.clubrhino.org.au
RHUUWS University of Western Sydney, NSW www.nrhsn.org.au/go/rhuuws
ROUNDS University of Notre Dame,
Sydney NSW
www.nrhsn.org.au/go/rounds
ROUSTAH University of South Australia, SA www.roustah.com
RUSTICA University of Tasmania, TAS www.rustica.healthsci.utas.edu.au
SHARP University of Wollongong, NSW www.nrhsn.org.au/go/sharp
SPINRPHEX University of Western Australia, WA www.spinrphex.uwa.edu.au
TEHC Charles Darwin University, Darwin NT http://tehc.cdu.googlepages.com/
TROHPIQ University of Queensland, QLD www.trohpiq.org
WAALHIIBE Curtin University & Edith Cowan
University, WA
www.waalhiibe.com.au
WARRIAHS Charles Sturt University,
Wagga Wagga NSW
www.nrhsn.org.au/go/warriahs
WILDFIRE Monash University, VIC www.med.monash.edu.au/wildfre/
Ihe conIribuIion oI kural healIh Clubs and individual NkhSN members has been inIegral in Ihe develomenI oI Ihis
6uide and we would like Io Ihank Ihe Iollowing eole Ior Iheir involvemenI: Amy Camlin, Lydia ScoII, Lana ProuI,
Velanie Nelson, hamish Alker|ones, Iim SIarkey, Lauren 0owling, Nicole Creaser, Karen LeisIer, |iona Cox, Vark ChanIachak,
Nicholas Voore, koss 0emsey, IiIIany Krause, |ane 8arIon, LiIsa Kane, Angela IiImuss, Craig SmiIh, Linda Nink,
|essica Chudleigh, NaIhan Creber, Kay KenI, Kerryn LcclesIon, Claire SeiIIerI and |ane |amieson.
Please leI us know abouI sIraIegies and resources
you have Iound useIul. Your knowledge and
exeriences can hel oIher sIudenIs.
ConIacI Ihe NkhSN on inIo_nrhsn.org.au or aI
www.nrhsn.org.au
AcknowledgemenIs
Ihis 6uide was made ossible wiIh Iunding
and assisIance Irom beyondblue: the national
depression initiative in arInershi wiIh Ihe
NaIional kural healIh SIudenIs NeIwork.
we Ihank asI and currenI sIudenIs Ior Iheir sIories.
Ihe NkhSN graIeIully acknowledges Ihe kind suorI
oI CkANA in Ihe develomenI oI Ihis guide, and
ermission Io use inIormaIion Irom Avoiding
8urn0uI in kemoIe Areas: Surviving Ihe 0ay Io 0ay
hassles: A 6uide Ior kemoIe healIh PracIiIioners.
#BDLUPVT
whaI sIraIegies have you Iound helIul
in mainIaining your menIal healIh`
whaI challenges have you Iaced on
rural lacemenIs and how did you work
Ihrough Ihem` have you had Io deal
wiIh a menIal healIh crisis`
www.crana.org.au
k eIerences
Aboriginal and Iorres SIraiI lslander healIh lnIo NeI
www.healIhinIoneI.ecu.edu.au/index
8ush Crisis Line and SuorI Services. Council oI
kemoIe Area Nurses oI AusIralia.
www.bcl.org.au
CommonwealIh oI AusIralia 1997, 8ringing Ihem
home: keorI oI Ihe NaIional lnquiry inIo Ihe
SearaIion oI Aboriginal and Iorres SIraiI lslander
Children Irom Iheir |amilies
|udd |, |ackson h, |raser C, Vurray 6, kobins 6,
KomiIi A. undersIanding Suicide in AusIralian
|armers. Social PsychiaIry and PsychiaIric
Lidemiology 41 11 (26). keorI available on
www.beyondblue.org.au
Kelly, Kerrie. Avoiding 8urn0uI in kemoIe Areas:
Surviving Ihe 0ay Io 0ay hassles: A 6uide Ior
kemoIe healIh PracIiIioners. Council oI kemoIe
Area Nurses oI AusIralia lncororaIed. Alice Srings:
AsrinI 2.
KiIchener, 8eIIy and |orm, AnIhony. VenIal healIh
|irsI Aid Vanual. 0kY6LN kesearch CenIre.
Velbourne 22.
beyondblue. www.beyondblue.org.au
LiIeline AusIralia 25. www.liIeline.org.au
koyal Commission inIo Aboriginal 0eaIhs in CusIody
1991, koyal Commission inIo Aboriginal 0eaIhs in
CusIody keorIs, viewed 1 |anuary 27,
www.ausIlii.edu.au/au/secial/rsjrojecI/
rsjlibrary/rciadic/#naIional
Stress
Its mportant to note that stress s not depresson.
however, acute dstress, assocated wth tough tmes, can
occur and may be a rsk factor for depresson f t perssts.
Stress 8usters heIpfuI hnts
Avoid isolaIion send Iime wiIh Iriends and Iamily.
|ind osiIive ways Io leI oII sIeam. 0onI boIIle u Ieelings.
Iry Io eaI well and geI enough resI.
keduce caIIeine, nicoIine, alcohol and marijuana.
Lxercise every day. lI imroves wellbeing.
ldenIiIy whaI is imorIanI and rioriIise. Learn Io say no.
0eression is noI a weakness, iIs a serious condiIion Ior which
eIIecIive IreaImenIs are available medical, nonmedical or
a combinaIion oI boIh.
lI you or someone you know has some oI Ihese common
symIoms oI deression and Iheyve ersisIed Ior more Ihan
Iwo weeks, lease consulI a docIor or oIher healIh roIessional.
wiIh Ihe righI IreaImenI, recovery Irom deression is common.
0epresson Indcators
PersisIenI Ieelings oI sadness
|eelings oI Iailure, worIhlessness or guilI
|eeling overwhelmed
Loss oI inIeresI or leasure in acIiviIies
wiIhdrawal Irom Iamily and Iriends
|requenI anger or IrusIraIion
Lack oI conIdence
Poor concenIraIion or indecisiveness
Iiredness
Sleeing roblems
|eeling sick and rundown
Changes in aeIiIe
0veruse or reliance on alcohol, rescribed or illiciI drugs
Ior more nformaton on depresson, treatments and
where to get heIp vst www.beyondbIue.org.au or caII
1300 22 4636 (IocaI caII).
Jo order another copy of when Jhe Cowpat hts Jhe wndmII
pIease contact the NatonaI kuraI heaIth Students Network
at www.nrhsn.org.au or caII 03 8825 4500.
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beyondblue: the national
depression initiative
info line 1300 22 4636
whfN Jhf CUwPAJ hIJS Jhf wIN0MILL
Ihe quick keIerence 6uide
AustraIan PsychoIogcaI Socety .............................1800 333 497
(Ind a PsychoIogst)
CFZPOECMVF nfo Ine ..............................................1300 22 4636
8ush Crss Lne and Support Servces ......................1800 805 391
(24 hour support for ruraI and remote heaIth practtoners and ther famIes)
LfeIne ......................................................................... 13 11 14
(24 hour phone counseIIng)
LfeIne Informaton Servce ...................................1300 13 11 14
MensIne AustraIa .................................................1300 789 978
keIatonshps AustraIa ...........................................1300 364 277
SANf heIpIne (Monday to Irday ofhce hours) ........1800 187 263
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www.beyondbIue.org.au lnIormaIion on deression and where Io geI hel
www.bcI.org.au CkANA suorI services 8ush Crisis Line
www.bIupages.anu.edu.au 0eression inIormaIion
www.counseIIngonIne.org.au 0nline drug and alcohol counselling
www.justIook.org.au 0aIabase oI healIh and communiIy services
www.mensIneaus.org.au SuorI Ior men wiIh Iamily and
relaIionshi roblems
www.moodgym.anu.edu.au 0nline sychological Iheray
www.psychoIogy.org.au AusIralian Psychological SocieIy |ind a sychologisI
www.reachout.com.au lnIormaIion Io hel young eole Ihrough Iough Iimes
www.youthbeyondbIue.com CFZPOECMVFnT websiIe Ior young eole
inIo. on deression
Your universiIy Counselling Service
www.beyondblue.org.au 1300224636
www.nrhsn.org.au
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