FERNWOOD FITNESS - PULSE eMagazine - Issue#14 - Flipbook - Page 30
Simple ways
to look after
your headspace
You don’t need a perfect routine—just a
few small, consistent habits. Try these:
1. Move your body most days.
Regular physical activity reduces
symptoms of anxiety and
depression and improves sleep and
energy. Even a brisk 20–30 minute
walk helps.
2. Sleep like it matters. Aim for a
steady sleep-wake time, wind
down screens before bed, and keep
caffeine to earlier in the day.
3. Connect on purpose. Schedule
catch-ups, join a club, or text a
friend. Social support is one of the
most protective factors for mental
wellbeing.
4.Breathe and reset. Short bouts
(2–5 minutes) of slow breathing,
mindfulness, or grounding exercises
can dial down the stress response.
5. Watch the drivers. Alcohol, drugs
and doom-scrolling can amplify low
mood and anxiety; set gentle limits
that work for you.
6. Get some daylight. Natural
light (particularly morning light)
supports mood and circadian
rhythm.
7. Fuel your brain. Regular meals with
昀椀bre, colourful veg, wholegrains,
and omega-3 sources (like salmon,
walnuts) support brain health.
8. Ask for help early. If worries, low
mood, panic or intrusive thoughts
are sticking around, reach out
to your GP, a psychologist, or an
employee assistance program.
Sooner is easier than later.
How workplaces and
communities can help
• Normalise conversations. A
quick “Are you OK?” plus time
to listen can be powerful.
• Make access easy. Promote
EAP numbers, Medicarerebated psychology, local
headspace centres, and crisis
lines. Flexible work and sensible
workloads make a difference.
• Plan for emergencies. Align
with this year’s theme by
ensuring psychosocial supports
are ready when disasters
strike—clear comms, trained
leaders, and referral pathways.
On 10 October 2025, World
Mental Health Day reminds us
that access—to someone who
listens, to evidence-based care,
and to supportive communities—
matters. The stats show why;
our everyday actions show how.
Take one small step for your
headspace today, and check in
on someone you care about.
If you’re in crisis or worried
about your safety: call 000
(Australia) or go to your nearest
emergency department. For 24/7
support, call Lifeline 13 11 14 or
chat at lifeline.org.au; Suicide
Call Back Service 1300 659 467;
Beyond Blue 1300 22 4636.
