How to Identify Psychological Distress:

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Recognizing the signs of psychological distress is the first step toward addressing it. Here are some indicators to watch out for:

• Worries/negative thoughts about the future or event(s) from the past: This can relate to various aspects of life, such as work, studies, general life concerns, or relationships.

• Worrying/negative thoughts impact your day-to-day functioning: When these thoughts begin to interfere with your ability to perform daily tasks and maintain your routine, it's a sign of distress.

• It is difficult for you to shut down your brain during the day and/or at nights: Constant mental activity and an inability to relax or switch off can be exhausting and indicative of underlying stress.

• You slowly start losing interest in daily activities: A decline in enthusiasm for activities you once enjoyed is a common symptom of psychological distress.

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Tips for Managing Mild Levels of Psychological Distress:

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If you're experiencing mild psychological distress, there are several strategies you can implement to help manage your symptoms:

• Explore your strengths, acknowledge them, and appreciate yourself on a daily basis: Focusing on your positive qualities and accomplishments can boost your self-esteem and improve your overall mood.

• Maintain a gratitude journal: At the end of each day, identify three things you're grateful for. This tool helps you keep track of the good things in life, reminding you that even during difficult times, there is always something to appreciate.

• Incorporate self-care activities: Engage in activities that bring you joy and relaxation, such as exercising, going for a walk, socializing, giving your body and mind time to rest, reading a book, listening to music, dancing, swimming, taking a hot shower/bath, playing a musical instrument, or playing with your pet. Self-care activities reduce or manage the symptoms of psychological distress.

• Monitor your thoughts as they occur in your headspace: No thoughts are trivial, if they bring about a certain feeling/emotion, notice and acknowledge them. Pay attention to your thought patterns and how they affect your emotions. Recognizing negative or unhelpful thoughts allows you to challenge and reframe them.

• Most importantly, please reach out for professional help: Seeking support from a mental health professional is a sign of strength and can provide you with the tools and strategies you need to overcome psychological distress.

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Where to Find Help:

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There are many professionals available to support you when you need it. If you are experiencing psychological distress or an emergency, call 000.

• Lifeline: 13 11 14 or lifeline.org.au

• Beyond Blue: 1300 22 4636 or beyondblue.org.au

• Headspace: 1800 650 890 or headspace.org.au

Alternatvively, you can book with our psychologist, Dr Chindhu Shunmuga Sundaram, who is the author of this article.