Anxiety and depression in older people - www.beyondblue.org.au 1300 22 4636 - Beyond Blue
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Anxiety and depression in older people www.beyondblue.org.au 1300 22 4636
Urgent assistance People who are depressed or who have anxiety may be at risk of suicide, and if so, they need urgent help. If you or someone you care about is in crisis and you think immediate action is needed, call emergency services (triple zero – 000), contact the person’s doctor or mental health crisis service, or go to your local hospital emergency department. beyondblue would like to thank members of its national reference group, blueVoices, for sharing their personal experiences for this booklet. Their comments are quoted throughout and their feedback has been invaluable.
Contents
Foreword 4 Treatments for anxiety
and depression 21
Introduction 5
Who can assist? 24
Anxiety 6
What is anxiety? 6 Caring for someone with
anxiety or depression 28
What causes anxiety? 7
Signs and symptoms of anxiety 8 Malcolm’s story 31
Types of anxiety 10 Being well and
staying well 32
Depression 12
What is depression? 12 Brian’s story 36
What causes depression? 13 References 37
Signs and symptoms
of depression 15 Join blueVoices 38
Dale’s story 18
Dementia and depression 20
3
Foreword
Mental health plays an
important role in the wellbeing
of older people. Eating well,
exercising and being part of a
community all help people to
lead a healthy life. Receiving
the appropriate support if
things are not going well is
equally important.
This booklet aims to provide
some helpful information
about anxiety and depression
for older people, their families
and friends. It also has positive
strategies for supporting older
Older people are an important people to stay mentally healthy.
part of our families,
communities and organisations
as leaders and sharers of
generational knowledge.
It is important that older
people receive the support
they need to remain fully
engaged with their families The Hon. Jeff Kennett AC
and community life. Founding Chairman
2000-2017, beyondblue
4
Introduction
In Australia, it is estimated
“Today there is so much
that 45 per cent of people will
help available, so don’t put
experience a mental health
condition in their lifetime.1 up with feeling down for
too long. Get help! Go to
In any one year, around someone who can give you
1 million Australian adults
an accurate diagnosis and
experience depression, and
get it dealt with.”
over 2 million experience
anxiety.1 – Dale, 69, QLD
While anxiety and depression
are different conditions, it is “Try to understand the ‘why’
not uncommon for them to of it. Accept that there
occur at the same time. Over is hope at the end of the
half of those who experience tunnel. Accept you have to
depression also experience do your part.”
symptoms of anxiety.1 In some
cases, one can lead to the – Patrick, 67, QLD
onset of the other.
Older people are at greater “When I was young nobody
risk of developing mental ever spoke or seemed to
health conditions because know about mental health.
of the cumulative effect People are so fortunate
of numerous risk factors, these days with all the help
including chronic illness and there is.”
isolation. However, there is no – Carole, 72, NSW
evidence that ageing itself is
a risk factor for depression or
anxiety in later life.
5
Anxiety
What is anxiety?
Anxiety is more than just
feeling stressed or worried.
While stress and anxious
feelings are a common
response to a situation where
a person feels under pressure,
it usually passes once the
stressful situation has passed,
or ‘stressor’ is removed.
Anxiety is when these anxious
feelings don’t subside – when
they are ongoing and happen
without any particular reason We all feel anxious from
or cause. It’s a serious time to time, but for a person
condition that makes it hard for experiencing anxiety these
a person to cope with daily life. feelings cannot be easily
controlled.
Anxiety is the most common mental health condition in
Australia. On average, one in four people – one in three
women and one in five men – will experience anxiety.1
The precise rates of anxiety in older people are not yet
known, however it is thought that approximately 10 per cent
of Australians over the age of 65 experience anxiety.2
6
What causes anxiety? The most important thing
It’s often a combination of is to recognise the signs
factors that can lead to a person and symptoms of anxiety
developing anxiety. Risk factors and to seek support. The
that can be associated with the sooner you seek support,
development of anxiety include: the sooner you can recover.
• serious physical health
problems
“Be honest with yourself.
• change in living
Don’t pretend. Seek
arrangements
professional guidance
• family and relationship and assistance and follow
problems
the strategies. Be patient
• major emotional shock with yourself. Go with
following a stressful or the flow of each day. Live
traumatic event one day at a time. Move
• verbal, sexual, physical or forward in ‘baby steps’
emotional abuse or trauma and acknowledge that
• death or loss of a loved one sometimes those steps will
• substance use see you going backwards
and down a bit. Talk to
• family history
people honestly and openly
• personality factors (such as about how you feel – but do
being a perfectionist, easily not be a whinger or a ‘cry
flustered, lack self-esteem or
baby’. People get tired of
want to control everything).
those who do not make an
Everyone is different and effort to help themselves.”
it’s often a combination of
factors that can contribute to a – Jill, 70, NSW
person developing anxiety. It’s
important to note that you can’t
always identify the cause of it or
change difficult circumstances.
7
Signs and symptoms If an older person experiences
physical symptoms, they should
of anxiety always see their doctor. Many
The symptoms of anxiety are signs of anxiety are similar to
sometimes not all that obvious other serious health conditions.
as they often develop gradually
and, given that we all experience “I feel a great sense
some anxiety at some points in of doom and gloom. I
time, it can be hard to know how withdraw from friends
much is too much. and family. I don’t answer
There are many types of anxiety. the phone or leave the
While the symptoms for each house. I sleep a lot and
type are different, some general stop eating. I cry and have
signs and symptoms include: suicidal thoughts. The
anxiety manifests as rapid
• hot and cold flushes
heartbeats, sweating,
• racing heart nausea and a feeling
• tightening of the chest almost of paralysis.”
• snowballing worries – Penelope, 65, NSW
• obsessive thinking and
compulsive behaviour.
8
Behaviour Thoughts
• avoiding objects or • “I’m going crazy.”
situations which cause • “I can’t control myself.”
anxiety • “I’m about to die.”
• urges to perform certain • “People are judging me.”
rituals in a bid to relieve
• having upsetting
anxiety
dreams or flashbacks of
• not being assertive a traumatic event
(i.e. avoiding eye contact)
• finding it hard to stop
• difficulty making worrying, unwanted
decisions or intrusive thoughts
• being startled easily
Feelings Physical symptoms
• overwhelmed • increased heart rate/
• fear (particularly when racing heart
facing certain objects, • vomiting, nausea or pain
situations or events) in the stomach
• worried about physical • muscle tension and pain
symptoms (such as • feeling detached from
fearing there is an your physical self or
undiagnosed medical surroundings
problem) • having trouble sleeping
• dread (such as fearing • sweating, shaking
that something bad is
• dizzy, lightheaded or
going to happen)
faint
• constantly tense or
• numbness or tingling
nervous
• hot or cold flushes
• uncontrollable or
overwhelming panic
9
Types of anxiety Panic disorder
A person has panic
There are many types of attacks, which are intense,
anxiety, with a range of signs overwhelming and often involve
and symptoms. It’s important uncontrollable feelings of
to note that the following are anxiety combined with a range
only guides to recognising of physical symptoms (such as
different types of anxiety. They sweaty, shaky, increased heart
will not provide a diagnosis rate, nauseous, dizzy, hot or
– for that you need to see a cold flushes).
health professional.
Post-traumatic stress
Generalised anxiety disorder disorder (PTSD)
(GAD)
This can happen after a person
A person feels anxious on most experiences a traumatic
days, worrying about lots of event (such as war, assault,
different things, over a period accident, disaster). Symptoms
of six months or more. can include difficulty
Obsessive compulsive relaxing, upsetting dreams or
disorder (OCD) flashbacks of the event, and
avoidance of anything related
A person has ongoing
to the event. PTSD is diagnosed
unwanted/intrusive thoughts
when a person has symptoms
and fears that cause anxiety.
for at least a month.
Although the person may
acknowledge these thoughts Social phobia
as silly, the person often finds A person with social phobia
him or herself trying to relieve has an intense fear of
their anxiety by carrying out criticism, being embarrassed
certain behaviours or rituals. or humiliated, even just in
For example, a fear of germs everyday situations, such
and contamination can lead as public speaking, eating
to constant washing of hands in public, being assertive or
and clothes. making small talk.
10Specific phobias
“It was like I was someone
A person feels very fearful about
I really didn’t relate to. I
a particular object or situation
was impatient, irritable,
and may go to great lengths to
avoid it, for example, having an controlling, and difficult to
injection or travelling on a plane. please. It often felt like the
cursor was hung on my
For more information on emotional computer.”
anxiety visit www.beyondblue.
org.au/anxiety – Dale, 69, QLD
11Depression
What is depression?
While we all feel sad, moody
or low from time to time,
some people experience these
feelings intensely, for long
periods of time (weeks, months
or even years) and sometimes
without any apparent reason.
Depression is more than just
a low mood – it’s a serious
condition that has an impact on
both physical and mental health.
On average, one in six people – one in five women and one
in eight men – will experience depression at some stage of
their lives.1
The precise rates of depression in older people are not yet
known, however it is thought that between 10 and 15 per cent
of Australians over the age of 65 experience depression.2
Rates of depression among people living in residential aged
care facilities are believed to be much higher than the general
population – around 35 per cent.
12What causes
depression?
While the exact cause of
depression isn’t known,
a number of things can
be associated with its
development. Generally,
depression does not result
from a single event, but from
a combination of recent events
and other longer-term or
personal factors.
Some factors that might
be associated with the
development of depression In older people, depression and
include: anxiety may occur for different
• serious physical health reasons, but physical illness
problems or personal loss are common
triggers.
• abusive or uncaring
relationships
“My depression was
• family history of depression related to work stress
• past experiences and the after-effects of
• personality factors (e.g. self- a physical injury. The
critical or negative, worrying impact was probably
a lot, being a perfectionist) increased by some of the
• drug and alcohol use effects of Fibromyalgia, a
chronic musculo-skeletal-
• changes in the levels or
activity of certain chemicals neurological condition, with
in the brain – particularly fatigue and sleep disorder
serotonin, norepinephrine as components.”
and dopamine. – Brian, 68, VIC
13Everyone is different and it’s
Factors that can increase often a combination of factors
an older person’s risk of that can contribute to a person
developing depression developing depression.
include:
It’s important to note that
• an increase in physical you can’t always identify the
health problems/ cause of depression or change
conditions such as difficult circumstances.
heart disease, stroke,
Alzheimer’s disease, The most important thing is
cancer to recognise the signs and
symptoms and seek support.
• chronic pain
• side-effects from “I was first diagnosed with
medications depression in my forties,
• losses: relationships, following the breakdown
independence, work of my relationship with
and income, self-worth, the father of my children.
mobility and flexibility However, on reflection, I
• social isolation or have had depression since
loneliness I was a child.”
• significant change in – Penelope, 65, NSW
living arrangements
such as moving from
living independently to a “I experienced the death of
care setting my husband and could not
• admission to hospital cope by myself. We had
been married 53 years.
• particular anniversaries
We met when I was 16 and
and the memories they
evoke. married when I was 19, so
I grew up in my marriage.
After he died, I felt I had
been cut in half.”
– Barbara, 77, NSW
14Signs and symptoms experienced several of the signs
and symptoms across at least
of depression three of the categories on the
Depression affects how people following page.
feel about themselves. They
may lose interest in the things “I lost motivation, found
they normally enjoy. They may it hard to get up in the
lack energy, have difficulty morning, lost all joy in
sleeping or sleep more than things formerly that
usual. Some people feel interested and fulfilled me.
irritable and some find it hard Sad, blue, not eating, not
to concentrate. Depression interested in life, couldn’t
makes life more difficult to
care less about things that
manage from day to day.
used to matter. Feelings of
An older person may be hopelessness, deep grief,
depressed if, for more than tired all the time, unable to
two weeks, he or she has felt sleep… I just seemed to be
sad, down or miserable most of existing in some kind of a
the time or has lost interest or
blue fog.”
pleasure in most of his or her
usual activities, and has also – Jill, 70, NSW
15Behaviours Thoughts
• general slowing down or • indecisiveness
restlessness • loss of self-esteem
• neglect of • persistent suicidal
responsibilities thoughts
and self-care
• negative comments
• withdrawing from family like “I’m a failure”, “It’s
and friends my fault” or “Life is not
• decline in day-to-day worth living”
ability to function, • excessive concerns about
being confused, worried financial situation
and agitated
• inability to find pleasure
in any activity Physical symptoms
• behaving out of character • sleeping more or less
• denial of depressive than usual
feelings as a defence • feeling tired all the time
mechanism • slowed movement
• memory problems
Feelings • unexplained headaches,
backache or pain
• moodiness or irritability,
which may present as • digestive upsets, nausea,
angry or aggressive changes in bowel habits
• sadness, hopelessness • agitation, hand wringing,
or emptiness pacing
• overwhelmed • loss or change of appetite
• worthless, guilty • significant weight loss/
gain
16It’s important to note that
everyone experiences some of “Depression was like being
these symptoms from time to in a black hole and not
time and it may not necessarily being able to climb out.
mean that the person is A feeling of hopelessness.
depressed. Equally, not every Unable to do anything,
person who is experiencing unable to drive, unable to
depression will have all of think clearly. A terrible
these symptoms. feeling of being alone which
Additionally, older people may was different from being
use different language to refer lonely.”
to their depression. Instead – Barbara, 77, NSW
of describing ‘sadness’, for
example, they may talk about
For more information on
‘their nerves’.
depression visit www.
beyondblue.org.au/depression
17Dale’s story
very swiftly from there
because my marriage was so
miserable.
My talking circle has been
wonderful. I belong to a
group of about 20, who talk
about a lot of different topics
which we research. We
don’t just talk. It’s not an
opinion group.
I really think the first place
to go is to your doctor. If
you’re not happy with that,
beyondblue is there for you
and for everybody.
I often reflect with my
It wasn’t easy to recognise
husband on what life was
my own symptoms. It all
like before and what life is
seemed to start about the
like now, and for me, there’s
time my husband finished
absolutely no comparison.
work. My husband and I
fought every day and I cried To watch Dale’s story, visit
every day for a year. www.beyondblue.org.au/
olderpeople
We called in to see my
brother one Saturday
afternoon. I started to cry
and I couldn’t stop. He said
to me, “You need some sort
of help.” I said, “There’s no
help available.” He suggested
a psychiatrist and I moved
18Dale, 69
“I just love being mentally healthy
during my retirement and I’d like to see
others be as happy as they can be
without depression.”
Older people have a lot of difficulty recognising depression because they needed to be very
strong and couldn’t show weakness. It’s not a weakness. It is an illness and you can manage it.
I often reflect what life was like before and what life is like now, and for me, there’s absolutely
no comparison. The help is there and it’s wonderful.
I can only impress upon people that what’s out there now is so much better than anything
before. So talk about it and share it with somebody.
To talk to someone today or to find out more call:
1300 22 4636
Watch Dale’s story online at
beyondblue.org.au/olderpeople 19Dementia and depression
Older people with dementia
are at greater risk of
depression. Depression
is thought to affect one in
five people experiencing
dementia.3
When dementia and depression
occur at the same time it
can be difficult to distinguish
between them, because the
signs and symptoms are
similar. For example, memory
or concentration problems
can be symptoms of both
depression and dementia. about personality or cognitive
changes (such as memory loss)
However, dementia and in the person. All parties should
depression are very different be included in healthcare
conditions that require discussions where possible.
different responses and
treatment, so a thorough For more information see the
assessment by a health beyondblue Dementia, anxiety
professional is recommended. and depression fact sheet at
www.beyondblue.org.au/
In older people, both personal resources
carers (such as a partner,
family member or friend) and
professional carers are a
valuable source of information
20Treatments for anxiety
and depression
Different types of anxiety and The reality is that anxiety and
depression require different depression conditions are
types of treatment. unlikely to simply go away on
their own. In fact, if ignored
This may include lifestyle and left untreated, anxiety
changes (such as diet and depression can go on for
and physical exercise) for months, sometimes years, and
preventing and treating can have many negative effects
mild symptoms of anxiety on a person’s life.
or depression, through to
psychological treatment The good news is that there is
and medical treatments for a range of treatments, health
moderate to severe anxiety professionals and services
and/or depression. available to support people
with depression and anxiety.
21There are also many things that Psychological treatments can
people with these conditions be conducted one-on-one with
can do to support themselves. a professional, in groups, and
sometimes online.
Psychological “From the first session,
treatments counselling helped me
There are many types of see through my situation,
psychological therapies that discover strengths such
have been found to be effective as resilience – which I
for anxiety and depression. have always had but never
These include therapies such perceived. Knowing I
as behaviour therapy, cognitive have resilience enables
behaviour therapy (CBT) and me to avoid and tackle
interpersonal therapy (IPT). situations which may lead
Reminiscence therapy also to a reoccurrence.”
appears to be an effective
approach to treating depression – Brian, 68, VIC
in older people.
Psychological treatments Medical treatments
support people with anxiety
Research shows that
or depression to change
psychological treatments
negative patterns of thinking
are the most effective in
and improve their coping skills
supporting people with
so they are better equipped
anxiety. However, if symptoms
to deal with life’s stresses
are severe, some medical
and conflicts. Psychological
treatments may be helpful.
therapies may not only support
a person to recover, but For moderate to severe
can also help to prevent the depression, antidepressant
anxiety or depression from medication may be prescribed
reoccurring. along with psychological
treatments.
22made by a qualified health
professional, after careful
assessment and consideration,
and in consultation with the
person concerned.
“The medication made me
calm. I didn’t actually know
I wasn’t calm until I became
calm. Then I undertook CBT
with my psychiatrist who
specialised in it so I could
learn to live with this calm
person. I never go a day
Sometimes, antidepressants without my medication and
are prescribed when other apply CBT to situations that
treatments have not been
once would have been bad
successful or when
for me.”
psychological treatments are
not possible due to the severity – Dale, 69, QLD
of the condition or a lack of
access to the treatment.
There is a lot of misinformation “My journey wasn’t very
about antidepressant pleasant having to go
medication and while there is into clinics and given
no simple explanation as to medication, which didn’t
how it works, it can be very help. It was only when I
useful in the treatment of was referred to another
moderate to severe depression psychiatrist who found a
(and some types of anxiety). tablet that agreed with me.
There are many different I am still taking the same
antidepressants, and a medication to this day.”
decision about which type to – Jackie, 79, VIC
use is one that needs to be
23Who can assist?
Different health professionals
offer different types of
General Practitioners
services and treatments for (GPs)
depression and anxiety.
GPs are the best starting
point for someone seeking
“I attended counselling at professional support. A good
the hospital in which my GP can:
husband died but I knew
I was really ill and sought • make a diagnosis
the advice of a psychiatrist • check for any physical health
and later a psychologist.” problem or medication that
may be contributing to anxiety
– Barbara, 77, NSW or depression
• discuss available treatments
24• work with the person to fee. Contact your health fund
draw up a Mental Health to check.
Treatment Plan so they can
get a Medicare rebate for
psychological treatment
Psychiatrists
• provide brief counselling or, in Psychiatrists are doctors
some cases, talking therapy who have undergone further
training to specialise in mental
• prescribe medication
health. They can make medical
• refer a person to a mental and psychiatric assessments,
health specialist such as a conduct medical tests,
psychologist or psychiatrist. provide therapy and prescribe
medication. Psychiatrists often
Psychologists use psychological treatments
and/or medication.
Psychologists are health
professionals who provide If the depression is severe
psychological therapies. Clinical and hospital admission is
psychologists specialise in the required, a psychiatrist will
assessment, diagnosis and be in charge of the person’s
treatment of mental health treatment. A referral from a GP
conditions. Psychologists and is needed to see a psychiatrist.
clinical psychologists are not Rebates can also be claimed
doctors and cannot prescribe through Medicare.
medication in Australia.
It is not necessary to Mental health nurses
have a referral from a GP Mental health nurses are
or psychiatrist to see a specially trained to care for
psychologist. However, a Mental people with mental health
Health Treatment Plan from a conditions. They work with
GP is needed to claim rebates psychiatrists and GPs to review
through Medicare. If you have the state of a person’s mental
private health insurance and health and monitor their
extras cover, you may be able medication.
to claim part of a psychologist’s
25They also provide people with skills training. They also draw
information about mental health on a range of theories and
conditions and treatment. therapeutic approaches to
Some have training in work holistically with people to
psychological therapies. support their recovery and help
For a referral to a mental them to effectively manage
health nurse who works in a or change the situations that
general practice, ask your GP. may contribute to mental
health conditions.
Accredited Mental Occupational
Health Social therapists in
Workers mental health
Accredited Mental Health
Social Workers specialise Occupational therapists in
in working with and treating mental health help people who
mental health conditions. Some have difficulties functioning
provide focused psychological because of a mental health
strategies, such as CBT, IPT, problem (such as anxiety or
relaxation training, psycho- depression) to participate in
education and interpersonal normal, everyday activities.
26Some occupational therapists
can also provide focused The cost of getting
psychological strategies. treatment for anxiety
and depression from a
health professional varies.
Aboriginal and However, in the same
Torres Strait way that people can get
Islander health a Medicare rebate when
they see a doctor, they can
workers also get part or all of the
Aboriginal and Torres Strait consultation fee subsidised
Islander health workers are when they see a mental
health workers who understand health professional for
the health issues of Indigenous treatment of anxiety and
people and what is needed depression. It’s a good
to provide culturally safe and idea to find out the cost
accessible services. of the service and the
Some workers may have available rebate before
undertaken training in mental making an appointment.
health and psychological The receptionist should
therapies. Support provided be able to provide this
by Aboriginal and Torres Strait information.
Islander health workers might
include, but not be limited to, For more information, visit
case management, screening, www.beyondblue.org.au/
assessment, referrals, getting-support
transport to and attendance
at specialist appointments,
education, improving access to
mainstream services, advocacy,
counselling, support for family
and acute distress response.
27Caring for someone with
anxiety or depression
The term ‘carer’ is used for a
person who supports, cares
for or looks after someone
with anxiety or depression.
Carers may be partners,
siblings, children, parents
or close friends.
While most carers say that
looking after someone is very
rewarding, it does have its
challenges. Carers have poorer
health and wellbeing than non-
carers and research shows
more than one-third of carers
experience depression.4
Being a carer can be a leading “Find a good support
cause of their depression. group! This is the most
Caring for, or living with, important step. Find out
a person who experiences about the illness and its
anxiety and/or depression characteristics. Find out
isn’t easy. Knowing what to what to do that works – for
do and say can be hard. It’s yourself and the one you
not uncommon to experience care for.”
anger, guilt or fear. On the
– Barry, 71, SA
next page are some practical (Cares for his two sons)
tips to support you while
caring for someone with
anxiety or depression and to
help you look after yourself.
28• Let the person know if you’ve • Encourage the person
noticed a change in their to face their fears with
behaviour. support from their doctor/
• Spend time talking with psychologist.
the person about their It would be unhelpful to:
experiences and let them • put pressure on the person
know that you’re there by telling them to “snap
to listen without being out of it” or “get their act
judgmental. together”
• Suggest they see a doctor • stay away or avoid them
or health professional and/
or help them to make an • tell them they just need to
appointment. stay busy or get out more
• Offer to go with them • pressure them to mask how
to the doctor or health they’re feeling with drugs
professional. and alcohol.
• Support the person to find
information about anxiety “For me it has been
and depression from a important to realise that I
website or library. have a life too, apart from
• Encourage them to try to get the person I care for. That
enough sleep, exercise and it is not wrong to care
eat healthy food. for myself, in fact, it is
• Discourage the person from essential. To take time to
using alcohol or other drugs look after myself as well.
to feel better. Not always easy, but very
• Encourage friends and important to plan things to
family members to invite look forward to.”
the person out and keep in – Patricia, 67, VIC
touch, but don’t pressure (Cares for her husband)
them to participate in
activities.
29It’s important for people who
are caring for someone with
Take time out
anxiety or depression to also As a family member or friend
look after themselves, both of a person who is experiencing
physically and emotionally. anxiety or depression, it’s
important to look after yourself
“Don’t delay in seeking too. Make sure you give
yourself time to unwind and
counselling if you feel you
do things you enjoy.
are not coping. You not only
need to look after yourself,
but your welfare is vital Talk to someone
for the wellbeing of your It may be helpful to talk to your
charge.” friends or family members
– Malcolm, 76, WA about how you’re feeling in
(Cares for his wife) your role as a carer. If you’re
having trouble coping and don’t
feel comfortable talking with
Learn about anxiety the people you know, talk to a
and depression counsellor.
This may help you to For more information, see
understand why a person with beyondblue’s Guide for carers
the condition behaves in a at www.beyondblue.org.au/
certain way. It may also help resources
you to separate the condition
from the person and to realise “Reassure a friend or loved
that their mood or behaviour is one first that you are there
not necessarily directed at you. for them and use this
fact as a launching pad
to seek the right help for
them. They need constant
reassurance.”
– Patricia, 67, VIC
(Cares for her husband)
30Malcolm’s story
Finally the time came when I
was called home from work
because Maureen was walking
around the front garden in the
middle of the afternoon crying
her eyes out.
I don’t think postnatal
depression was understood
like it is now. I didn’t know
that I was a carer. I realised
afterwards that I had become
I met Maureen in 1956. She one because of what I was
would have been at a ripe old doing.
age of about 17 or something, Building up self-esteem with
and I was a bit older. We had a someone who hasn’t got any
long engagement and finally got is very difficult. There was no
married when she turned 21. beyondblue to say, “This is what
We’ve got two children. We you do. This is how you do it.”
had it rough, it meant that It’s a lifestyle. You have to
there was no spare money think about what you are doing
for Maureen to do anything, all the time. You can’t just go
and things were pretty hard, ahead and say, “I will do this.”
at least by current standards. You gotta think, “What will be
She was isolated. the effect on my partner if I
I not only had to work, but do this?”
in those days, I had to go to To watch Malcolm’s story visit
night school. I came home www.beyondblue.org.au/
sometimes and the baby was olderpeople
crying her eyes out because
she was colicky and Maureen
would be crying.
31Being well and staying well
There are many ways people Whatever the cause, here are
can support themselves to some simple steps that can
be well and stay well. The support you to reduce and
practical tips below can manage stress:
also help to promote mental • Making major changes in your
wellbeing. life can be stressful at any
time. If you’re feeling stressed
Reducing and or anxious, it’s probably
a good idea to try to avoid
managing stress moving house or making
Stress is common in daily life, a major financial decision.
but exposure to prolonged Leave them to a time when
stress can start to affect your you’re feeling better.
mental and physical health.
32• Ongoing stress in personal
relationships often
Maintaining a
contributes to anxiety and healthy lifestyle
depression. Learn how to Eating a healthy diet, exercising
let people know about your regularly, getting enough sleep
feelings so that you can and avoiding harmful levels
resolve personal conflicts of alcohol and other drugs
as they come up. Talking to can help a person to manage
a counsellor or psychologist the symptoms of anxiety and
can help you find ways to depression.
address your problems.
• Learn to relax. To do this, “I stay well by working on
you need to allocate time to my physical health (walking
do the things you enjoy, such and cycling), emotional
as exercising, meditating, health (Mindfulness) and
reading, gardening or brain fitness (CogniFit plus
listening to music.
other varied activities).
• Learn to say “no”. Create a This is an ongoing effort.
balance between activities I also have closer family
or other commitments connections and contact
and the things you enjoy with grandchildren. I
doing. Don’t allow yourself
immerse myself in
to be overwhelmed by new
community work related
commitments.
to health and wellbeing. I
• Include short-term coping avoid obvious sources of
strategies in your day, such
stress, including negative
as breathing and relaxation
and nasty people. I travel
exercises.
to stimulate my brain and
explore the basic things
of life with a much more
open mind.”
– Brian, 68, VIC
33Eating well • make use of the times when
Having a mental health you feel good to prepare
condition can make it difficult meals ahead of time.
to eat well, but keeping things For example if you’ve got
simple can help. Here are energy in the morning, make
some tips: dinner then or cook large
quantities of food and freeze it.
• keep a daily timetable and
include food-related activities Getting a good night’s sleep
such as shopping, cooking
and eating It’s essential to try to maintain
• learn to prepare simple a regular sleep pattern to keep
meals that don’t take too well and stay well:
much time or energy to • try to get up at about the
prepare – if you live on your same time each morning
own and aren’t eating proper • if you’re worrying about
meals, consider using frozen things during the night, set
or home-delivered dishes aside some time for problem-
• looking for opportunities solving during the day
to eat with others can be • avoid drinking caffeine after
another way of making 4pm and try not to drink more
mealtimes more enjoyable than two cups of caffeine-type
drinks such as coffee, strong
tea, cola or energy drinks
each day
• avoid using alcohol to help
you sleep – as the alcohol is
broken down in your body,
it causes you to sleep less
deeply and to wake more
frequently
34• allow yourself time to wind Here are some simple things
down before going to bed. If you can do:
you are working or studying, • invite a friend around for
stop at least 30 minutes coffee
before bedtime and do
something relaxing. • organise a movie night
• visit a neighbour
• phone a friend for a chat
• join a local community
group or volunteer with a
local charity
• sign up for a course.
“Important to my wellbeing
are healthy diet, exercises,
doing things I enjoy. I also
try to manage stress and
notice when I start to feel
the fog creeping back. I
Staying connected hate exercise but it is vital!
Spending time alone can make If I don’t walk almost every
a person feel cut off from the day I can sink fast. I have
world. children and grandchildren
That’s why it’s important to in whom I delight, and
participate in activities with a few close friends who
family members, close friends are understanding and
and the community – and to supportive. My biggest
accept social invitations. pillar is my partner. I have
learned that it is not ‘weak’
Connection with other people
increases wellbeing, confidence to ask for help.”
and opportunities to participate – Penelope, 65, NSW
in activities.
35Brian’s story
helped me to start to see the
positives that I have in my life.
One of the strongest bits of
advice that I have is to be
active, and that doesn’t mean
you have to be out doing things
all the time, there are different
ways to be active.
It’s a bit like a car. If you just
hop in the car and drive it and
don’t maintain it and get it
serviced every routine period,
things will go wrong and it gets
worse. It’s the same with us
and our bodies and our minds.
In November 2009, I was going What you say is I want a total
home from work and standing tune up and repair, and listen
on the Collingwood railway to the advice that comes out
station. The thought crossed of that. If that’s going to be
my mind, “If I really wanted to effective, though, you really
get rid of myself it would be need to have a doctor that
good to jump there because a you know.
least the driver wouldn’t have
to look” and I thought, “What At 68, I’m striving to be the best
the hell am I thinking?” I can physically, emotionally,
and to make sure my brain is
So I took myself straight off the as good as it can be for as long
next day to see my doctor who as it can be again, you need to
looked at me and said, “You be active.
need some counselling.” My
counsellor was terrific and To watch Brian’s story visit
from the very first session he www.beyondblue.org.au/
olderpeople
36“I know my weaknesses, “Find a doctor and other
we all have those, but I’ve health professionals you
also found my strengths, can trust, and talk frankly
and nobody can take those with them. Make a decision
away from me. Take heart, to be positive – reject and
you can lead a normal life. avoid negative people and
Remember there are lots situations. If there is an
of people who have the obvious source or trigger
same problems – you’re for the depression or
not alone, everyone has anxiety such as your job or
their own personal cross a hostile partner, remove
to carry, so learn to yourself from the trigger
carry yours in whichever as soon as you can. Find
way is right for you. Be a new and active means
kind to others and it of contributing to your
will be returned to you. family and/or community,
Just remember, you’re one which stimulates you
important, you are needed, mentally. Positive activity
you have been put here for helped me immensely.
a purpose.” Prevention and early
– Carole, 72, NSW detection and action are
better, easier, less painful
and cheaper than a cure.
Seek help early.”
– Brian, 68, VIC
References
1
Australian Bureau of Statistics (2008) 2007 National Survey of Mental Health and Wellbeing: Summary of
Results (4326.0). Canberra: ABS.
2
National Ageing Research Institute (2009). beyondblue depression in older age: a scoping study. Final Report.
Melbourne: National Ageing Research Institute.
3
Australian Institute of Health and Welfare (2012), Dementia in Australia. Cat. no. AGE 70. Canberra: AIHW.
4
Cummins, R. A., Hughes, J., Tomyn, A., Gibson, A., Woerner, J., & Lai, L. (2007). Australian Unity
Wellbeing Index: Report 17.1 The Wellbeing of Australians – Carer Health and Wellbeing. Melbourne:
Australian Centre on Quality of Life, School of Psychology, Deakin University.
37Being a blueVoice is so very important, not only to me as it has helped me overcome so many past memories and has also given me courage, but to those that I can help in some way or another. Christina, blueVoices member Join blueVoices Make a difference to others experiencing anxiety and depression If you’ve experienced anxiety or depression, or supported To find out more, or register, others through their journey, join visit www.beyondblue.org.au/ beyondblue’s reference group and bluevoices online community, blueVoices. blueVoices members provide feedback, tell their stories and help us develop a wide variety of beyondblue projects, campaigns and resources. 38
HOPE. RECOVERY. RESILIENCE. Find out more at www.beyondblue.org.au
Where to find more information
beyondblue
www.beyondblue.org.au
Learn more about anxiety, depression and suicide prevention, or talk through your
concerns with our Support Service. Our trained mental health professionals will listen,
provide information, advice and brief counselling, and point you in the right direction so
you can seek further support.
1300 22 4636
Email or chat to us online at www.beyondblue.org.au/getsupport
Head to Health
headtohealth.gov.au
Head to Health can help you find free and low-cost, trusted online and phone mental
health resources.
@beyondblue @beyondblue
@beyondblueofficial company/beyondblue
Donate online www.beyondblue.org.au/donations
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