“R U OK? Day is Thursday 09 September 2021. It’s our national day of action when we remind Australians that every day is the day to ask, “Are you OK?” if someone in your world is struggling with life’s ups and downs.” - https://www.ruok.org.au/ 

4 steps to approach someone “R U OK?”:

 1- Make the question: Choose the right moment and place to make the question, being relaxed and friendly on the approach. If the person doesn’t want to talk, let it be clear that you will be always there when he/she want to talk or ask if there is someone else he/she feels more comfortable chatting to.

 2- Listen: Be a good listener, without interrupting, and encouraging the person to explain the details. After listening, it’s necessary to repeat back what you got to check if you have understood correctly what the person is meaning.

 3- Encourage: Once you are aware of the situation, you should encourage the person to access support or to do something that might lighten the load. Some options might include talking to family, a trusted friend, his/her doctor, or even another appropriate health professional.

 4- Check-in: The last step is to follow up on how the person is managing his/her issue. If he/she is feeling better and stay in touch and be there for him/her. Always check in how things are going by giving a call or meeting the person to feel exactly if the situation is been managed.

 For more information on how to ask R U OK? See https://www.ruok.org.au/how-to-ask

The Current Scenario

 The pandemic and subsequent isolation have had a significant impact on the mental health of many around the world. The uncertainty and the vulnerability state that came with it, have increased feelings like anxiety.

 Anxiety is a feeling characterized as intense worry, stress, or fear. Symptoms such as fast heart rate, rapid breathing, sweating, and feeling tired may occur. It can be normal in stressful situations such as public speaking or taking a test. In general, it helps us get around safely in the world and avoid danger. 

 It can, however, be an indicator of underlying disease when feelings become excessive, all-consuming, and interfere with daily living. According to Health Direct ‘Anxiety disorders are the most common group of mental health conditions in Australia and affect 1 in 4 Australians at some stage in their life.’

7 tips to help reduce anxiety:

 1- Pay attention to your breath - Some movements and techniques help to breathe more easily, to reduce tachycardia and panic. It's a routine strategy and usually takes from 5 to 20 minutes.

 2- Do exercise - Monitor your physical activity levels, especially because we’ve generally been much more sedentary during the pandemic. Running, walking, and exercising in general help to relax and burn off some stress. Exercise stimulates serotonin, responsible for the feeling of well-being and pleasure. Aligning with regular exercise, conscious meditation, or yoga exercises can also help anxious minds.

 3- Take time for yourself and preferably away from social media - Read a book, get a massage, try acupuncture sessions, take a warm bath, watch a movie, listen to a relaxing song or simply enjoy nature. You deserve it! Therefore, negative interactions and social comparisons on social media can result in higher anxiety levels.

 4- Monitor your thoughts - Know your triggers. Try to direct your thoughts to events in real-time, especially to positive facts that are happening in your life, be grateful for what you’ve got. Don't be imagining possible consequences.

 5- Focus on the present - You may not have control over the ongoing events and it is totally fine! So, bring your attention to what you can in fact control, like how you react to what happens to you. Also, when your mind is fully devoted to the present moment, you have full capacity for analysis, judgment, and action.

 6- Maintain a balanced diet - Try to eat foods that are a source of tryptophan, a precursor amino acid to serotonin, such as bananas and chocolate. Another possibility is to ingest tryptophan in capsules, along with vitamin B6 and magnesium. Try some calmy tea, the best known and studied plants with this action are the passionflower, melissa, chamomile, and valerian. Decreasing the amount of caffeine ingested.

 7- Keep in contact with friends and family - Even being apart you can keep in touch with who you love. Technologies like Zoom or Whatsapp have connected people around the globe. Get support from them and laugh often, as it’s good for emotional healing.

It’s also important not to turn to bad habits while dealing with anxiety – like increased alcohol, nicotine, and drug use – it can lead to even more anxiety. If anxiety doesn’t go away and is affecting your everyday life, look for a doctor or join a support group. You can also ring a phone service such as Lifeline 13 11 14, available 24 hours a day. If you are the loved one or carer, dial triple zero (000).