In an emergency, please reach out to the relevant organisation below. For guidance, feel free to contact us.
EMERGENCY SERVICES
Emergency Services 24/7
Emergency calls – 000 from any landline or dial 122 from digital phones
Alcohol & Drug info Service
9361 8000
Beyond Blue
Support Line/ Mental Wellbeing Support Service
1800 512 348
LIFELINE
131 114
Full Stop Australia
(previously Rape and Domestic Violence Services Australia)
1800 385 578
Domestic Violence Help line
1800 656 463
Victims Services
1800 633 063
Family Drug Support Line Hotline
1800 368 186
Gambling Helpline
1800858858
Kids help Line
1800 551 800
Mental health Access Line
1800 011 511
Suicide Call Back Service
1300 659 467
National Debt Helpline
(free financial
counselling) Mon-Fri 9.30am-4.30pm
1800 007 007
USEFUL NUMBERS
Aging & Disability Abuse Helpline
(M-Fri, 9-5 pm)
1800 628 221
PANDA
Perinatal Anxiety & Depression Australia
Mon-Fr- 9am-7pm
1300 726306
Butterfly Foundation
(support for Eating Disorders, 8am – 12 am 7 days)
1800 334 673
Grief Line
(midday to 3 am, 7days or 24/7
online) – Somali + Farsi languages
1300 845 745
E-Head Space
(9 am-1 am for 12-25 years &
their family – online chat & phone)
1800 650 890
The Salvation Army
(Crisis Relief line for Financial Hardship,
Food, Clothing, Welfare Needs
Mon-Fri 9am -5pm
1300 371 288
Women’s Legal Service
03 8622 0600
Victoria Legal Aid
133 677
Anger Management Strategies
Anger is a universal human emotion. It’s a powerful and often necessary response to various situations, but when not managed effectively, it can lead to destructive outcomes. Anger management is a crucial skill that enables individuals to navigate the storm of their emotions, harnessing anger’s energy in a productive manner.
Anger serves a vital role in our lives. It can motivate us to address injustices, set boundaries, and protect ourselves when needed. However, when anger is uncontrolled, it can harm our physical and mental health, strain relationships, and lead to impulsive actions that we may later regret. Hence, learning to manage anger is essential for maintaining overall well-being.
Strategies:
1. Recognise triggers
2. Deep Breathing and Relaxation
3. Communication: Open and honest communication
4. Time-Outs
5. Recognise Early Warning Signs
6. Count to Ten backwards
7. Use “I” Statements, for example: I feel this way..- I take responsebility for..-I can make myself better.
8. Practice Active Listening
9. Exercise Regularly
10. Seek Professional Help
11. Journaling
12. Set Boundaries
13. Relaxation Techniques
14. Conflict Resolution Skills
15. Practice Mindfulness and Meditation
Remember:
Anger is a natural emotion, and it’s not about eliminating it entirely but rather managing it in a healthy and constructive way. These strategies can help you gain better control over your anger and respond to challenging situations more effectively.
Loss & Grief
(Triggers warning)
Grief and loss are universal human experiences that profoundly impact individuals, shaping their emotional, mental, and physical well-being.
Grief is the natural response to loss, whether it be the death of a loved one, the end of a significant relationship, or any other profound change that creates a sense of emptiness and sorrow. It is a complex emotional process that encompasses a wide range of feelings, including sadness, anger, guilt, and regret. These emotions can ebb and flow, intensifying and subsiding at different times, making grief a dynamic and often unpredictable journey.
Grief and Loss coping strategies;
-Allow yourself to grieve: It’s important to acknowledge your feelings and give yourself permission to grieve. Don’t suppress your emotions.
– Seek support: Reach out to friends, family, or a support group. Talking to others who have experienced similar losses can be comforting.
– Professional help: Consider speaking to a therapist or counsellor who specialises in grief and loss. They can provide guidance and support.
– Self-care: Pay attention to your physical and emotional well-being. Eat well, exercise, and get enough sleep. Take time for activities you enjoy, when you feel ready.
– Journaling: Writing down your thoughts and emotions can be a helpful way to process your grief and gain insight into your feelings.
– Acceptance: Understand that grief is a natural part of life, and it’s okay to feel sadness, anger, and other emotions.
– Establish routines: Maintaining a sense of structure in your daily life can provide comfort and stability.
– Be patient with yourself: Grief doesn’t have a set timeline. It’s okay to have good days and bad days, and healing takes time.
– Remember the positive: Reflect on the happy memories and positive aspects of the relationship you had with the person you lost.
– Seek meaning: Consider finding meaning or purpose in your experience, such as supporting a cause or helping others who are grieving.
Remember:
Everyone’s journey through grief is unique, and what works best for one person may not work for another. It’s essential to find the strategies that resonate with you and your specific situation.
Power struggle between parents and teenagers
Power struggles with teenagers are common as they seek more independence and autonomy. These struggles often manifest in various forms, such as arguing, defiance, or resistance. Here some strategies to navigate these situations:
Assertion of Independence: Teenagers are in a phase of development where they’re striving for autonomy and asserting their identity. This often leads to disagreements and challenges to parental authority.
Emotional Intensity: Teenagers may display strong emotions, including anger, frustration, and mood swings, which can escalate conflicts.
Testing Boundaries: Teens test the limits set by parents and experiment with different behaviours, sometimes pushing those boundaries.
Communication Breakdown: Adolescents may struggle to express their feelings and needs effectively, leading to misunderstandings and miscommunication.
Some Strategies
1. Active Listening: Try to understand your teenager’s perspective by actively listening without judgment. This can make them feel heard and respected.
2. Set Clear Expectations: Establish clear and reasonable rules and consequences. Involve your teen in setting some of these rules to promote their sense of ownership.
3. Choose Your Battles: Not every issue is worth a power struggle. Decide when to compromise or let your teenager have some independence in non-critical matters.
4. Stay Calm: Avoid getting emotionally entangled in conflicts. Stay calm and composed, as reacting with anger can escalate the situation.
5. Problem-Solving Together: Encourage your teen to be part of the solution. Work together to find compromises and solutions that respect both parties’ needs.
Remember, it’s essential to maintain a loving and supportive relationship with your teenager while setting boundaries. Building trust and open communication is key to navigating power struggles successfully.
Reach out today and take your first
step towards finding your 'Happy' again
Fill out our form or call us directly to learn if Hand on Heart Counselling is right for you.