Health and Wellbeing Materials

For general wellbeing

• Remember to prioritise your own and your family’s mental health and wellbeing, while also looking out for friends and neighbours who may need extra support.
• Strong emotions are normal, especially during challenging times.
• Sharing your feelings with supportive people can make them easier to manage.
• While reflecting on what has happened is natural, also take time to recognise your strengths and the positive actions you took to stay safe during this time.
• Join a community group so you stay connected with others. 
• Try to avoid (or limit) using alcohol or drugs to cope. Instead, aim to prioritise your physical health with regular sleep, meals, and hydration.
• Recovery is a gradual process, and everyone’s recovery journey will be unique to them.
• Try to set realistic expectations for yourself and your family and reduce unnecessary demands on yourselves.

Anniversaries of previous events

• Community members affected by bushfires or other emergencies may experience a range of emotional responses in the lead up to, during, or after the anniversary of an event.
• The anniversary of a particular emergency, as well as anniversaries of other traumatic events, may bring up difficult and perhaps painful memories that involve emotions of sadness, grief, and worry.
• Despite the challenges of anniversaries though, they are also well recognised as an opportunity for people and communities to come together to remember and support each other.
• As an anniversary approaches, it is normal to experience different emotional and physical reactions.
• You may notice people around you and in the community who seeming stressed, anxious, or not quite themselves.
• Conversations around potentially traumatic incidents like bushfires can feel uncomfortable, but it is important to just let people know you are there for them if they need to talk.
• It’s ok if what you say isn’t perfect – just give lots of opportunities for the other person to talk if they want to.
• If you find yourself experiencing persisting strong emotions, we recommend that you reach out to friends or family, contact your GP, or contact Lifeline on 13 11 14 or Beyond Blue on 1300 224 636.

The Road to Resilience podcast

The Road to Resilience podcast provides helpful information about supporting yourself and others in the face of concurrent and compounding events. Find out more about the podcast on the DFFH website.

• Listen to the podcast on Soundcloud

For more information or practical strategies you may find helpful, please use the links below.

• https://www.phoenixaustralia.org/disaster-hub/
• https://psychology.org.au/for-the-public/psychology-topics/disasters/preparing-for-disasters
• https://emergingminds.com.au/?s=disaster
• https://emergingminds.com.au/practitioners/supporting-infants-and-children-in-disasters-a-practice-guide/
• https://psychology.org.au/getmedia/ef974a06-9172-4a44-9486-6e62919e342c/20aps-is-preparing-for-natural-disasters.pdf  
• Resources to help you | Australian Red Cross

• https://thiswayup.org.au/
• https://www.brownepsychology.com.au/
• https://mensline.org.au/phone-and-online-counselling/?gad_source=1&gclid=EAIaIQobChMI6qKcsPGoiwMV5aVmAh2ZwCu2EAAYASAAEgKuO_D_BwE
• https://www.orangedoor.vic.gov.au/
• https://www.unitingvictas.org.au/services/mental-health/
• https://headspace.org.au/headspace-centres/horsham/
• https://www.switchboard.org.au/
• http://www3.health.vic.gov.au/mentalhealthservices/adult/grampians-a.htm

Salvation Army

The Salvation Army offers a range of services and assistance measures to help people who have been impacted by bushfires including financial assistance, emotional wellbeing and support services, general support information, referrals and advice. 

You can find out more by visiting https://www.salvationarmy.org.au/emergency-services/need-help/.

Addressing family violence

• The prevalence of family violence is found to increase during periods of heightened stress, such as when experiencing impacts of, and/or recovering from an emergency. 
• People who have never been violent or controlling may find themselves behaving in ways they didn't before, or existing violent behaviour may start to increase or escalate.
• If you or someone you know is in immediate danger, call 000.
• It is vital that you have an emergency plan for yourself and your children if you are experiencing family violence.
• When you’re feeling able to, it is essential to check in with a trusted family member, friend and/or loved one.
• If a violent family member or intimate partner controls emergency plans and survival essentials, risk increases dramatically.
• Whatever your situation, if you or someone you know needs help, there is a wide range of family violence support services available. 
• Link to full list of services: https://www.vic.gov.au/family-violence-statewide-support-services

The following services can also provide family and domestic violence support:

• 1800 Respect national helpline: 1800 737 732
• Women's Crisis Line: 1800 811 811
• Men's Referral Service: 1300 766 491
• Lifeline (24-hour crisis line): 13 11 14
• Relationships Australia: 1300 364 277
• Vic Safe Steps crisis response line: 1800 015 188
• 13 YARN: 13 92 76 (24/7 free and confidential service run by and for Aboriginal and Torres Strait Islander people)

For families and parents

Caring for and supporting our babies, toddlers, and children during times of threat and emergency can be a difficult juggle along with the practicalities of staying safe and addressing all the things that must be done. Doing our best to ensure that our children’s emotional needs, fears, and worries are addressed will help them to recover well from these tough times. Here are some strategies that have been found to help.

• Remember to prioritise your own and your family’s mental health and wellbeing, while also looking out for friends and neighbours who may also need extra support.
• Make time to connect with friends and family in a positive and supportive environment.
• Be aware of what children are hearing and seeing and help them to understand that people can be upset or angry but can also they can do things to calm down and feel better.
• Strong emotions are normal, especially during challenging times. This is where you need to take care of your own needs to be able to manage and respond in a helpful way to challenging behaviours you might be experiencing with your baby, toddler, or child.
• This may be the first time you or your child have experienced an emergency, or this may be a case of recurrent trauma having lived through previous frightening events such bushfires, floods, sudden illness, abuse, or a life-threatening accident.
• It is important to talk with your child to ensure they have the facts and can better understand their emotions and what helps with big feelings. It is important to include your child in discussions about future plans, and actions.

Help your child to communicate and find ways to express their thoughts and feelings to those around them. This might be by drawing, play, or words.

• Recovery can be quick and straight forward for some children, and some may develop a new sense of resilience and strength. Occasionally, it can be more complex and take longer.
• Distress reactions may surface weeks or even months after the event.
• Even babies can show their distress to the threat and challenges. They might be harder to settle, or cry more. Know that this is their way of communicating fear and stress. Take the time to calm, soothe and reassure them through a calm voice and rocking gently.
• Routines are an effective way to bring a sense of stability, safety, and predictability. If you are not able to re-establish previous routines, start building new ones with your children. This might be:
  • Sitting together to eat and chat;
  • Taking a walk together and providing time to talk; or
  • Having quiet time where you play, relax and/or listen to music.

• If your family, or someone you know needs support, reach out to these services:
  • Relationships Australia: 1300 364 277 orrelationships.org.au
  • 1800 Respect: 1800 737 732 or 1800respect.org.au
  • Kids Helpline: 1800 55 1800 orkidshelpline.com.au
  • Parentline: 13 22 89
  • Maternal & Child Health Line: 13 22 29

Michelle Roberts psychosocial support video

VicEmergency produced this psychosocial support video featuring psychologist Michelle Roberts, with an emphasis on caring for children during bushfires. You can view and share it to your networks:

Facebook: View here

Instagram: View here

LinkedIn: View here

For young people and teenagers

• Young people often find help and support through their friendships as well as their family.
• Make time to connect with friends and family in a positive and supportive environment. This may mean spending time at a friend's place and/or school, phoning a friend, chatting online or attending community events such as a local sporting club sausage sizzle.
• Be aware of what you are seeing and hearing on social media. It may not all be helpful.
• Strong emotions are normal in adolescence and are common to be even stronger during challenging times. 
• Stay connected with others, even if you’re not ready to talk about the event. Try to avoid (or limit) using alcohol or drugs to cope. Instead, aim to prioritise your physical health with regular sleep, meals, and hydration.
• It is important to take time and reflect on how social media or event alerts make you feel. While it is ok to stay informed about developing events, remember to engage mindfully with content.
• Travelling through areas affected by an emergency event can be difficult. This might be something you have to do every day on the school bus, on your way to work, or travelling into town. Take time to communicate about how you are feeling with family and friends and maintain routines where possible. 

Older people

• Make sure a loved one or community member is aware if you are living alone. Having someone you can rely on is essential in times of an emergency.
• Always try your best to maintain an optimistic and hopeful perspective, even though there may be many different challenges.
• Recovery often involves going through a period of stress and additional life challenges. You can support yourself by cutting back on unnecessary demands to conserve energy and by remembering that recovery takes time.
• Stay connected with others, even if you’re not ready to talk about the event. Try to avoid (or limit) using alcohol or drugs to cope. Instead, aim to prioritise your physical health with regular sleep, meals, and hydration.
• If you are able, try to attend community information sessions in-person to remain connected to your neighbours and stay informed about the emergency.

For culturally and linguistically diverse (CALD) people

• Make time to connect with friends and family in a positive and supportive environment.
• Remember to prioritise your own and your family’s mental health and wellbeing, while also looking out for friends and neighbours who may need extra support.
• Take time to check that the information you are receiving is from a credible source, such as the Victorian Government, VicEmergency, Country Fire Authority, or Council.
• Reach out to Council if you are feeling unsettled or confused about an emergency event.
• Make time to read the Emergencies in Victoria: Managing your emotional wellbeing and accessing Emergency Relief Payments handbook, available in 8 languages:
  https://www.dffh.vic.gov.au/emergency-relief
• You can also read the How to get help in natural disasters Easy English booklet: https://services.dffh.vic.gov.au/sites/default/files/2024-02/How%20to%20get%20help%20in%20natural%20disasters_easy-english_accessible.pdf

Beyond Blue Mental Health Coaching

Access Beyond Blue’s free & confidential mental health coaching program: https://www.beyondblue.org.au/get-support/newaccess-mental-health-coaching/small-business-owners-submit-an-enquiry

Rural Financial Counselling Service

The RFCS service offers wellbeing support to help with mental stresses resulting from financial issues. RFCS Victoria West can help farmers and small business owners: 

• Develop strategies to cope with stress 

• Recognise signs of poor health in themselves and/or your workers 

• Set up a support network within family/friends/community 

• Identify groups/activities within the community that can help 

• Access health services through referrals

If you’re interested in speaking with a wellbeing counsellor, contact RFCS Victoria West on 1300 735 578 or go to wswrcs.com.au/wellbeing

National Centre for Farmer Health

The National Centre for Farmer Health is supporting primary producers through the delivery of initiatives to boost farmer mental health and wellbeing.

You can visit the NCFH for a range of mental health resources and information tailored for Victorian farmers and agricultural communities, here.

Rural Regional Renewal

Foundation for Rural Regional Renewal supports communities in remote, rural and regional communities across Australia to implement initiatives that prevent and prepare for future climate related impacts or recover from existing disasters through the medium to long term process.

Grants up to $25,000 are available for a broad range of initiatives to strengthen the capacity and capability of local people, organisations, networks, and systems that help communities to be informed, skilled, connected and resourced for the future. 

You can find out more by visiting https://frrr.org.au/funding/place/src-prepare-recover/.