Mental Health Matters: How To Recharge These Summer Holidays

2022 was a turbulent year for Aotearoa – and
the world.

The swift spread of
Omicron and economic shock of inflation are global events,
to name a few, that have undoubtedly caused stress and
anxiety for many.

As we
approach the end of the year, how can you recharge and look
after your mental health? Peter Carter, head of addiction
services at Te Whatu Ora – Health New Zealand, shares his
tips for supporting your own and others’ wellbeing – and
where to get help if you need
it.

“Reconnect and
reset.”

That’s how Peter Carter describes the
summer break, a time of year he says is essential for
prioritising the rest and recovery we all need to keep our
physical, emotional, and mental health in
check.

Globally, COVID-19 has had a major impact on
our wellbeing, leaving many of us with heightened feelings
of fatigue and stress.

In the first year of the
pandemic alone, global rates of anxiety and depression
soared 25%, with loneliness, fear of infection, and
financial worries cited as common stressors, the World
Health Organization found.

Aotearoa isn’t exempt
from this trend.

Almost one in five New Zealanders –
18 percent – experienced some form of psychological
distress in the past year, research
by the Ministry of Health shows, up from 14% in
2020/21.

“It’s normal to not feel all right all
the time — it’s understandable to feel sad, distressed,
worried, confused, anxious or angry – even during the
festive season,” said Carter.

“Everyone reacts
differently, and some may find this time of year more
challenging than others.

“For some of us, the
pressure is on to create a magical day for our tamariki and
whānau. For others, the holiday season can increase
loneliness and hardship, with limited access to kai,
transport, and other services.”

Here are some tips
for recharging this summer.

Put down
devices

Carter said disconnecting from technology –
a “digital detox” – even in modest amounts, is his
number one recommendation for recharging this
summer.

“During these unusual times, many of us have
turned to technology to help cope and distract us from the
outside world. Technology, too, has provided us with
connection and entertainment during periods of isolation,
however it is important to put it aside every so often and
focus on the outside world.”

Even setting small
boundaries for screen time is a good idea: the time we spend
on our smartphones is interfering with our sleep,
relationships, memory, and attention spans, an increasing
body of evidence suggests.

For many of us,
unplugging entirely for extended periods of time is
unrealistic. There are urgent calls from partners and
family, calendar alerts about important appointments, and
texts from people whose lives you are literally responsible
for – your kids.

For those working through the
holiday period, Carter recommends taking “micro-breaks”
throughout the day. This has the added benefit of increased
motivation, energy levels focus.

Recognise and manage
stress

The unpredictability and disruption to
people’s lives from factors such as COVID-19 has meant some
people had been running on empty for a long time, Carter
said.

“We all feel some level of stress, but
sometimes this feeling can become so overwhelming that
coping with day-to-day life – work, leisure, and
relationships – becomes difficult.”

Stress affects
us all differently; some people may feel anxious, tense, or
afraid, he said. Other people may withdraw or isolate
themselves, experience physical symptoms such as headaches,
or increase their alcohol consumption.

Carter
encourages people to prioritise self-care this
summer.

“Make a point of daily exercise, getting
quality sleep, and eating well.”

Our ability to
manage stress is improved if we focus on those wellbeing
pillars. It also supports a more robust immune system, research
shows.

“Do what you can to calm your mind and
body. Try mindfulness, meditation, or deep-breathing
techniques. Connecting with your body in this way enables
you to better manage anxiety and feeling
overwhelmed.

“Plan, even if it is only one day at a
time – and take control of what you can and release the
rest.”

Spend time in nature

The
environment we are in – what we can see, hear, taste,
smell, and touch – has a significant influence on how we
feel, said Carter.

Evidence from across the world is
showing that spending time in nature helps us find balance,
alleviates anxiety, and boosts resilience.

How that
looks will be up to you. It might be just spending time in
your own backyard, digging your toes into the sand, or
stepping into the bush and sleeping rough under the
stars.

Stanford University concluded that walking in
nature can lead to a
lower risk of depression. Specifically, the study found
that people who walked for 90 minutes in a natural area
showed decreased activity in a region of the brain
associated with depression, as opposed to participants who
walked in a high-traffic urban setting.

“We are
blessed to live in a place that offers us so many natural
attractions.

“So, this summer, why not try everyday
activities to improve your wellbeing, connect with people
you love, and do something new?”

‘All Sorts’ –
a joint Mental Health Foundation and Te Whatu Ora initiative
– has a helpful list of
ways for enjoying the world just beyond our front
door.

Remember, support is available

“We all
need some extra support at various times in our lives,”
said Carter. “Remember, there are free resources and
services available – anytime.”

During the summer
break, people may be looking to familiar habits or seeking
out new ways to cope with feelings or situations.

Mental
health and addiction services continue to be available
over summer.

“So, if you, or those around you, are
already receiving mental health and addiction support,
continue to do the steps that you know are helpful for your
wellbeing, and contact the health professional you see most
often if you need advice or additional support right now,”
said Carter.

If you need further support, talk to your
health professional, GP, or free call or text 1737 any time
to talk to a trained counsellor.

– Peter
Carter is the interim director of addiction for Te Whatu Ora
– Health New Zealand

Where to get
help:

• Lifeline:
0800 543 354 (available 24/7)
• Suicide
Crisis Helpline: 0508 828 865 (0508 TAUTOKO) (available
24/7)
• Youthline: 0800 376
633 or text 234 (available 24/7)
• Kidsline:
0800 543 754 (available 24/7)
• Whatsup: 0800 942 8787
(12pm to 11pm)

• Alcohol drug
helpline: 0800 787 797 or text 8681 (available
24/7)

• Gambling helpline: 0800
654 655 or text 8006 (available 24/7)

• Depression helpline:
0800 111 757 or text 4202 (available 24/7)
• Anxiety
helpline: 0800 269 4389 (0800 ANXIETY) (available
24/7)
• Rainbow Youth: (09) 376
4155

If it is an emergency and you feel like you or
someone else is at risk, call
111.

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