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What support can I get while waiting for an appointment with counselling?

UPDATED 21 JUN 2024 | 3:23AM
Friends and family are often the best people to turn to when you are in need. However, if you require more professional help, there are several agencies, services and online resources that will be able to assist with a range of issues.
•  Visit our self-management resource page to explore mental health, neurodiversity and wellbeing topics and the available support at Curtin and in your wider community. 
•  Visit our reception Level 2 of building 109, there are a range of free self-help booklets and information.  
•  Visit the E-mental health in practice directory for access to a variety of online resources. •  Visit our emergencies and after-hour help page for 24-hour crisis lines, counselling, family and child protection, mental health services and emergency relief.
While you’re waiting checklist:  
Strategies for self-care: 
  • Establish a daily routine. 
  • Balance rest and activity. 
  • Engage in physical activity of some kind (e.g. swimming, yoga, walking). 
  • Eat well. 
  • Avoid alcohol and drugs which can adversely affect mood. 
  • Learn a relaxation strategy. For example, mindfulness meditation, progressive muscle relaxation exercises, and breath training. 
Strategies for managing distress: 
  • Reassure yourself that you can tolerate your feelings. 
  • Don’t be afraid of your feelings. 
  • Experience feelings as waves that come and go.
  • Remember times when you have felt different to now. 
  • Put off acting on impulse. 
  • Identify any part of your situation that you can change for the better. 
  • Problem solve: define the problem and weigh up options. 
  • If you feel that you may hurt yourself, ring Lifeline (13 11 14) or other emergency contacts.
Relationship strategies: 
  • If you feel unable to be alone, it’s okay to ask a friend or family member to stay with you. 
  • Choose to be with people who are supportive and care about you. 
  • You may not be able to support others just now. 
  • Say no to unwanted demands. 
  • You may be irritable but try not to push people away who care about you. 
  • Let someone know you may need support. 
  • Do not assume that other people can’t cope with you or will not be interested in your wellbeing. 
Strategies for building inner strength: 
  • When you are going through a rough time, it's easy to focus on the negatives and not value other parts of yourself and your life that are still positive. 
  • Reassure yourself that you will get through this. 
  • Accept yourself. Do not criticise or blame yourself. 
  • Do something every day that makes you feel competent or successful, no matter how small it may seem (e.g. tidying your desk). 
  • Notice positive experiences (e.g., someone smiling at you). 
  • Remember other times when you have solved a problem successfully. 
  • Do things that make you smile or laugh (e.g. watching a funny TV show). 
  • Limit viewing of distressing programs. 

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