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pandemic have made many people feel worried, stressed or anxious for the first time”. The department suggests that signs to look out for that indicate something is not quite right include changes in sleep patterns and appetite, difficulty concentrating and remembering things, and feelings of stress and worry, of being more upset than usual, and of being isolated and lonely. “Australians are dealing with many ongoing impacts of the pandemic, including physical health issues, economic consequences and disruptive changes to lives,” the department stated. “These changes are known to increase the risk of mental ill health and distress, increased substance use and increased risk of suicide in the longer term.”1 Where to seek support “I’ve been really emphasising a lot of self-care because mental health services aren’t going to be able to support this number of people,” Professor Rossell said. “There are a lot of online resources \\\\\\\[available\\\\\\\]. There’s the National e-Therapy Centre, which is run by Swinburne \\\\\\\[University\\\\\\\], and a dear colleague of mine, \\\\\\\[Associate Professor\\\\\\\] Neil Thomas, has the online support modules that people can work their way through in terms of getting support for anxiety, depression, stress and sleep, and a whole range of things.” She adds that self-help and mindfulness apps such as Smiling Mind are also recommended. “These things have been put together by highly qualified mental health professionals,” she said. “I’m not aware of any that haven’t been, and they can provide useful advice. “And there are a number of different people, like me, who’ve put out blogs about self-help. “I’ve got a five-factor \\\\\\\[checklist\\\\\\\] that I’m recommending to people, which is: be aware of what you can control and what you can’t control, and focus on what you can; look after your physical health because your physical health is just as important as your mental health; problem solve; plan and make sure those \\\\\\\[plans\\\\\\\] are within the scope of what you can achieve – don’t plan to go to, I don’t know, Barbados, at the moment! “Make sure you use your social supports as much as you possibly can. And if none of those work, go and see somebody. Get some professional help.” The holistic approach While seeking support is important when looking after mental health, many experts agree that diet and lifestyle also play a role in aiding soundness of mind. “Essentially, stress takes an enormous toll on our physiology ... \\\\\\\[It\\\\\\\] increases adrenaline and all the anxiety-related \\\\\\\[functions\\\\\\\],” Professor Rossell said. “And it doesn’t matter whether your stress has just gone up a little bit or a lot ... there’s a build-up of that toll on your system. “So, by making sure that we have a healthy diet, we’re not putting extra stress on our physiology. We know junk food puts stress on our physiology – processing the extra fat or sugar. And I always emphasise at this point that I’m not saying don’t treat yourself occasionally ... but just really monitor that you’re not doing it every day, and that you’re not using it as a coping mechanism. “The same goes for exercise. By exercising, we’re getting rid of some of the stress hormones. So, making sure that we’re keeping active helps with that.” Community pharmacist and accredited herbalist Gerald Quigley agrees with Professor Rossell, reiterating that “healthy food options and exercise are very important” when it comes to mental health. “When I \\\\\\\[say\\\\\\\] food options ... that naturally means good protein – good protein, plenty of vegetables, plenty of extra virgin olive oil,” he said. However, he adds that “people who aren’t eating correctly need to replace the nutrients”, and this is where a “comprehensive multivitamin is an important way to start the day”. “A multivitamin can make an enormous difference to a person who doesn’t get the micronutrients that are needed across the day from their food,” Mr Quigley said. Addressing the role of vitamin and mineral supplements, Professor Rossell points to vitamin D as playing a key role in overall health. “Vitamin D is really food for everybody at the moment,” she said. “I think that would be the critical one that ... we’re constantly advising, \\\\\\\[as\\\\\\\] it helps with the stress hormones, it helps with our immunity and inflammation.” Digital mental health gateway As part of its “evidenced-based SPOTLIGHT SERIES MENTAL HEALTH 33 approach” to managing the Covid-19 pandemic and its “commitment to keeping Australians safe”, the federal government has launched ‘Head to Health’, which it describes as a “digital mental health gateway”. According to the Department of Health, ‘Head to Health’ “aims to help people find digital mental health services and support from Australia’s most trusted mental health organisations that best suit their needs”. The department adds that the “important resource” is “supporting Australians especially during the Covid-19 pandemic”. “Head to Health brings together apps, online programs, online forums and phone services, as well as a range of digital information resources,” it stated In addition to ‘Head to Health, the department points to its national mental health communications promotion – the ‘How’s your head today?’ Covid-19 mental health campaign – launched on 1 November as part of the its support through the Mental Health and Wellbeing Pandemic Response Plan. The department says the campaign’s objectives are to: • Remind people of the importance of looking after their own and others’ mental health and wellbeing during the pandemic. • Inform people of what they can do to maintain and improve their mental health and wellbeing. • Inform people of the signs that may indicate a decline in mental health for themselves or a family member or friend. • Promote Head to Health as a resource that links Australians to trusted digital and phone-based mental health resources, support services and information. For those seeking mental health support, the department says Head to Health is a good place to start if people are concerned for themselves or someone else. “A range of information, as well as links to phone and online supports that may be relevant to your needs” are available on the Head to Health site, it says. For more information, visit: headtohealth.gov.au References 1. National Mental Health and Wellbeing Pandemic Response Plan. May 2020; p3. health.gov.au/news/ national-mental-health-and-wellbeing-pandemic- response-plan RETAIL PHARMACY ASSISTANTS • APR 2021