Looking after yourself

The retrenchment process can be a difficult time. It’s important to look after your health and the health of your family. On this page is information about how to stay positive and healthy while you look for a job, and information about support services that can assist you to do so.

If you want to talk to someone immediately, help is available

If you need help immediately, contact

Lifeline provides online, phone and face-to-face crisis support. You can call them on 13 11 14.

Beyondblue provides a free support service and information about depression and anxiety for all age groups. You can call them on 1300 22 46 36.

MensLine provides a telephone and online support, information and referral service, helping men to deal with relationship problems in a practical and effective way. You can call them on 1300 78 99 78.

MindSpot is an online and telephone clinic providing free assessment and treatment services for Australian adults with anxiety or depression. You can call them on 1800 61 44 34.

Gambling support is available through the National Gambling Helpline. You can call them on 1800 858 858.

Suicide Call Back Service offers free, 24/7 phone and online counselling and support for people at risk of suicide. You can contact them on 1300 659 467.

13 YARN is a culturally safe space for Aboriginal and Torres Strait Islander people to access Crisis Support. You can contact them on 13 92 76.

For comprehensive information about mental health support and wellbeing, you can visit the following websites:

Need Help? | Mental Health Australia (mhaustralia.org) - the Mental Health Australia website provides links to helplines, websites and government mental health information services, as well as general information.

Mental health: where to get help | healthdirect – the Health Direct website provides free Australian health advice, including how to find a General Practitioner (GP) or counsellor in your local area.

Find more information about mental health assistance and support in your state of territory:

NSW - Mental health services and support contact list
WA - Getting help - finding a service
VIC - Telephone and online services
QLD - How to get help
NT - 24 hour mental health hotlines
ACT - Local Mental Health Crisis Services - ADACAS
SA - Mental health services

Relationship and Domestic Violence Support

You can expect to have a range of reactions to losing your job and it is important to take care of your health and wellbeing during this time. If you or someone you know is experiencing problems, including domestic and family violence, talking to someone is an important first step.

If you are in immediate danger, please call 000. You can also contact 1800RESPECT (1800 737 732 or www.1800respect.org.au) to speak to a qualified domestic violence counsellor, and access local support services to assist you. 1800RESPECT is the National Sexual Assault, Family and Domestic Violence Service which provides support to people who are experiencing or are at risk of experiencing sexual assault, family and/or domestic violence, or who have experienced this in the past.

The Family Relationships Advice Line is a national service that assists families impacted by relationship or separation issues, including family and domestic violence. You can call them on 1800 050 321.

Information about seeking legal advice and supports when you have experienced or are experiencing family or domestic violence can be found online at Family Violence Law.

Domestic Violence Units and Health Justice Partnerships operate around Australia and provide legal advice and assistance, as well as non-legal services, to women and their children who have experienced family or domestic violence. A list of the domestic violence unit locations and relevant contact details is available online at specialist domestic violence assistance.

Relationships Australia promotes respectful relationships and provides relationship support services for individuals, families and communities. You can call them on 1300 364 277.

Mental and physical wellbeing

The retrenchment process can be a difficult time and it is important that you look after yourself both physically and mentally.

Even if you feel that you are coping with your new situation, it is worthwhile considering what support is available to you. The people around you, especially your family, are also affected by your new situation.

There are many other services available to you:

General Practitioners (GP)

Your GP can provide health assessment, treat a wide range of illnesses, give health advice for all ages, and coordinate your care.

To find a GP:

Counsellors and Counselling

Counsellors are one type of mental health professionals who can help you overcome difficulties in your life.

To find a counsellor:

Beyond Blue

Beyond Blue provides information and a referral service for those who may be experiencing depression, anxiety or substance abuse.

The Beyond Blue Taking care of yourself after losing your job booklet contains helpful information on many areas you may not have considered, including:

  • Common reactions to losing your job
  • Dealing with the emotional impact of losing your job; and
  • Taking care of your family.
  • It also contains problem solving worksheets and budgeting tips.

Lifeline

Lifeline is a free, confidential telephone helpline that provides crisis counselling and offers support regarding mental health and wellbeing.

MensLine

MensLine Australia is a professional telephone and online support and information service for Australian men.

MindSpot

MindSpot is an online and telephone clinic providing free assessment and treatment services for Australian adults with anxiety or depression.

MoodGYM

MoodGYM is an interactive web programme designed to help prevent depression, developed by the Australian National University National Institute for Mental Health Research. It consists of five modules, an interactive game, anxiety and depression assessments, downloadable relaxation audio, a workbook and feedback assessment.

The Black Dog Institute (Incl. list of services)

The Black Dog Institute is a not-for-profit organisation focusing on the diagnosis, treatment and prevention of mood disorders such as depression and bipolar disorder.

Resources:

  • A Mindfulness in Everyday Life handout is available in the Mindfulness section of the Wellbeing page on the Black Dog Institute website
  • A Positive Psychology fact sheet is available in the Positive psychology section of the Depression Treatment page on the Black Dog Institute website.

R U OK?

R U OK? Is a charity that encourages people to stay connected and have conversations that can help others through difficult times in their lives. They provide step-by-step guides that help make having a chat easier and better.

The National Gambling Helpline

The National Gambling Helpline can help you with problem gambling.

Quitline

Quitline is a confidential free telephone service for people who want to quit smoking.

Eat for Health

For online healthy living tips and advice on getting and staying active visit:

Support for children and young people

Children and young people may be sensitive to change in their environment and the effects may present in a variety of ways. See below for support tailored to children and youth.

Kids Helpline

Kids Helpline provides a free, private and confidential, telephone and online counselling service specifically for young people aged between 5 and 25.

Headspace

Headspace is the National Youth Mental Health Foundation for 12 to 25 year olds. Headspace provides information and support for young people, as well as parents and carers who are concerned about their children.

Family Connect

Relationship Australia’s Family Connect website is a useful tool for helping children engage with mental-health and build emotional intelligence skills.