HEALTH AND WELLBEING

+ Finding a good doctor

When you are looking for help a doctor (GP) might be one of the first people you go to. Finding a good doctor can be harder than you expect and it can be really difficult to talk about things that are upsetting or tough with someone you barely know.

What kind of service do you want?

If you have a specific need or worry ask if your doctor or the clinic can help:

Do you need support for your mental health? Do they have psychologists or psychiatrists at the clinic too?
Do you want a male or female GP?
Do they bulk bill? What is the cost?
Do you need a doctor who can prescribe Pharmacotherapy (which is where a doctor prescribes a medication to legally replace a drug)?
Are they available after hours?
Do they have any areas of speciality?
Do you need a test? Can they perform the test there or will you need to go somewhere else?

What do they specialise in?

A lot of GPs have areas of speciality. This means they are skilled in a certain fields, for example young people’s health, women’s health, or sexual health.

Seeing a GP for your mental health?

All GPs can help you with your mental health. They can support you to find a psychologist or psychiatrist and organise a referral letter so it costs less.

Medication

If you have a prescription you need to have regular appointments to check how the medication is working for you.

Talk to your doctor about your medication and ask any questions you think of. This can help them make sure you are taking the right thing for you.

How to make the most of time with your doctor?

If it is a complicated problem, ask for a longer appointment. If the doctor bulk bills this will not cost you money.

Make a list of things that you want to ask the doctor before the visit. That way you are less likely to forget during the appointment.

Who should come with me?

Only take someone into your appointment if you are comfortable sharing private information with them. You can take a friend, worker or carer for support if that feels right for you.

What to expect to pay?

There are a lot of clinics that bulk bill for everybody, and some that will bulk bill if you have a concession card or are under 16 years.

When you call to make an appointment you can ask if they bulk bill and if they don’t how much it will cost.

What to take?

You need to take your Medicare card (or a picture, or the app) with you. If you do not know what your number is the receptionist should be able to call Medicare for you and find out.

Different doctors are a good fit for different people. Try asking friends or someone you trust if they know a doctor that would suit you. Remember if you don’t feel like you have the right match for you try another doctor.

Sexual health

Here are the best places to get information about sexual health services and resources for young people living in Melbourne.

ACTION CENTRE

The Action Centre provides sexual and reproductive health services for people of all ages.

They provide help with contraception, unplanned pregnancy, sexually transmissible infection testing, safer sex and sexual abuse. Their services are low cost or free of charge.

Level 1, 94 Elizabeth St, Melbourne CBD, VIC 3000

Monday – Friday 8am – 6pm

Appointments for all ages in the morning; and drop-in available for under 25's from 1-6pm (please arrive before 5pm for drop-in).

Phone: (03) 9660 4700

FREE CALL: 1800 013 952

MELBOURNE SEXUAL HEALTH CLINIC

A free, walk-in clinic providing testing and treatment for sexually transmissible infections.

Monday – Thursday 8.30am – 5pm

Friday 1pm – 5pm

580 Swanston Street Carlton VIC 3053

Phone: (03) 9341 6200

FREE CALL: 1800 032 017

+ I need a LGBTIQA+ service

If you are looking for support, services and advice here are some great places to start:

SWITCHBOARD VICTORIA

Switchboard Victoria provides peer-driven support services for the lesbian, gay, bisexual, transgender and gender diverse, intersex, queer and asexual (LGBTIQA+) people, their families, allies and communities.

For advice, or simply to connect, call 1800 184 527. Web chat services are also available.

Phone lines are open from 3:00 PM to 12:00 AM every day.

http://www.switchboard.org.au/

QLIFE

QLife provides Australia-wide anonymous, LGBTI peer support and referral for people wanting to talk about a range of issues including sexuality, identity, gender, bodies, feelings or relationships.

QLife services are free and include both telephone and webchat support, delivered by trained LGBTI community members across the country. Their services are for LGBTI individuals, their friends and families, and health professionals in Australia.

Qlife are in partnership with Switchboard Victoria

Phone: 1800 184 527. Web chat services are also available.

Phone lines are open from 3:00 PM to 12:00 AM every day.

https://qlife.org.au/about-us

THE RAINBOW NETWORK

The Rainbow Network is an online directory of LGBTIQA+ services and groups in Victoria. They can link you to the service or support group you may need, offer support, and provide information.

www.rainbownetwork.com.au

YSAS

YSAS runs a Queer Youth Withdrawal Program designed specifically to support young GLBTQI people aged 12-21 experiencing alcohol and other drug problems.

If you would like more information about this program Contact Us

+ Improving your health

There are a few things you can do to start getting healthy: eat good food, get enough sleep and exercise every day.

You will find you have more energy, feel less stressed, look better and be happier and more confident. This might sound good but how you work on these goals will play a big part in keeping it up.

Start small

Start by making a few small changes to your lifestyle and build up. If you eat Maccas every day, make it every other day, then once a week. If you never drink water try to start carrying a water bottle with you, fill it up at least twice a day and build it up to 2 – 3 litres a day.

It is the same thing with exercise. Don’t start with a plan to run a marathon – walk around the block, go to a park or somewhere with trees and listen to music while you stroll. Or try jumping on your skateboard or bike instead of public transport, or just for fun.

Make it work for you

Don’t make goals that make your life suck. If you don’t like salad don’t plan to eat salad for every meal. If you hate running don’t sign up for a 10K. If you already feel bored or frustrated about the plan then you probably won’t stick with it anyway! Try to find healthy food you like to eat and exercise that you enjoy doing.

If you make food from scratch it is usually better than pre-made.

Less processed food has less sugar, salt and other unnecessary ingredients. There are heaps of easy and delicious recipes online or youtube tutorials. You can even make burgers at home if you are missing Maccas – they will be much better for you and for your tastebuds.

If going to the gym doesn’t sound like a good match for you try something else – meet a mate to play basketball or go for a jog, take your dog for a walk, or do yoga online if that is more your style.

Trying different things that you haven’t done before is also a good way to see if there is something you are into that you didn’t even know existed.

Relaxation tips

Knowing how to unwind is key to good health - both mental and physical. If you’re having trouble relaxing, there are some things you can do to help you chill out:

Focus on your breathing. When you are getting anxious or frustrated and concentrating on your breathing, even just for a couple of minutes, can be helpful. Take big slow breaths in (through you nose if you can) and breath out, trying to make the out breath longer than the in breath. This can help your muscles and mind feel less tense.
Do something else. When you can feel yourself getting worked up try to focus on something else. Moving your body can be a great way to do this. Go for a walk, dance to your favourite song, or ride your bike. Or you could listen to music you love, watch a movie that makes you laugh, hug your dog, talk to a mate or have a bath.

Learning how to chill out without using drugs and/or alcohol is a really important skill to have. Especially when it feels like things are falling apart.

If you are not sure what to do and want to talk to someone Contact Us

+ I can’t sleep

Sleep is important for everyone and we need it for good brain and body health.

Some of the many things sleep does are: helps your body repair itself, keeps your heart healthy, reduces stress, improves memory, and helps with general wellbeing.

Not being able to sleep can be really frustrating and pretty exhausting. So here are some tips for getting a better sleep.

Have a relaxing bath or shower before bed
Try to have a routine: go to bed around the same time every night, and wake up around the same time every morning
Exercise during the day, it may make you more tired at night
Avoid using phones, computers or TV just before bed
Reading a book can be a great alternative to watching TV
Avoid long naps during the day, they can make you less tired at night
Avoid caffeine (eg. coffee, energy drinks) after 2:00 PM - try chamomile tea, water or warm milk and cinnamon instead
Don’t go to bed hungry; or needing to use the toilet
Try not to smoke cigarettes just before bed
Remove distractions from your bedroom, keep it quiet and dark
If you have a lot on your mind and it’s keeping you up, try to sort through it by writing it down or calling a friend

If you’ve been feeling down or agitated for a while, or you have been having trouble sleeping for a few weeks and these strategies don’t work, it is a good idea to talk to a doctor, counsellor, friend or family member.

If you are not sure what to do and want to talk to someone Contact Us

+ Mental Health Support

Depression, anxiety and other mental health issues happen to a lot of young people. Talking to someone can really help.

Here are some places that can help:

HEADSPACE

Headspace provides support, information and assistance for young people aged 12-25 who are experiencing emotional or mental health issues and/or substance use concerns.

Support is provided by youth workers, GPs and mental health workers and all services are free and confidential.

Headspace can also help you find an education or employment program that suits your needs. They also provide project or group activities and programs during the year such as mindfulness, art, personal development, sporting activities and recreational activities.

HEADSPACE COLLINGWOOD

Tel: 9417 0150

Level 1, Victoria Park (social club building) CNR Lulie Street & Abbot Street, Abbotsford, VIC

HEADSPACE FRANKSTON

Tel: 9770 5622

62 Playne Street Frankston, Vic 3199

For other Headspace centres visit: www.headspace.org.au/headspace-centres

LIFELINE

Free 24 hour phone line for crisis support and suicide prevention.

Phone: 13 11 14

KIDS HELP LINE

This is a free 24 hour counselling service for young people across Australia aged between 5-25 years.

Phone: 1800 55 1800

+ What is seeing a counsellor or youth worker like?

Counselling is where you can talk to someone who is qualified about what is going on in your life, including your drug and/or alcohol issues and how to deal with them.

It can be a lot easier to talk to a professional rather than someone you know. A youth worker or a counsellor is not there judge you or share your information with other people. They have the skills to listen to you, give you advice and support that suits you and your situation.

Being part of a drug and alcohol program or seeing a worker can teach you skills which help you feel more in control of your life and your substance use.

At YSAS you can talk to an experienced youth worker who can support you to work out what type of treatment is best for you and figure out your goals. They will take the time to understand who you are so that they can help you make the changes you want in your life.

See Getting Help and Our locations for information about what we do and where you can find us.

+ Dealing with blame

If you use drugs and/or alcohol you may find at some point that you are having problems with parents or carers, teachers or even the police. There may be times where the people around you blame you for being a ‘risk taker’ or for making ‘bad choices’. They may not be able to understand why you use drugs.

Having issues with drugs and/or alcohol doesn’t make you a bad person.

Why do we blame ourselves?

Being a teenager is pretty complicated and can be challenging. You are working out who you are, what is important, what you want, what you believe in and who you are in the world.

Getting blamed or people constantly telling you negative things (drug related or not) about yourself feels painful and it can start to make you think that you are the problem or that there is something wrong with you.

Many (but not all) young people who have problems with their drug and alcohol use have been through really difficult and traumatic experiences such as verbal, physical or sexual abuse, family conflict, or family violence. When these things happen, particularly if they happen often, people can feel shame after (even though it was not their fault) and this can make it harder to protect yourself and make choices that keep you safe and healthy.

How do I manage blame?

Being aware of negative thoughts can be helpful – if you notice your mind saying mean or hurtful to you try to ask yourself a question like, ‘what would I say to a friend who was in this situation?’ or ‘Is this helping me get where I want to go?’

Developing your skills in challenging negative thoughts and thinking patterns can be really helpful in many areas of your life, especially when it comes to blame. Spending time with people who give you positive feedback and encourage you to focus on your strengths, interests and talents is a great way to start feeling better about yourself.

Accepting who you are and learning to forgive yourself are important steps in moving forward.

If you are not sure what to do and want to talk to someone Contact Us

+ Dealing with pressure

Peer pressure is a common experience when you are a teenager because this is when you are more likely to spend time with groups of friends and may be exposed to drugs and/or alcohol.

You can also feel pressure from family, cultural expectations and traditions.

Wanting to fit in with a group; or be seen in a certain way is normal but it can have a negative influence on your decisions and actions.

You might find yourself saying or doing something that doesn’t really feel right for you so that the people you are with accept you.

Some ways that you can feel less pressure is by spending time with people who have similar interests – that way you are less likely to be pushed to do things you aren’t sure about.

However, if you are in a situation where people are drinking and/or using drugs and you cannot avoid it without cutting yourself off from the group you can try to confidently say ‘no’.

Saying ‘no’ sounds simple but is not always easy. When saying ‘no’ it is useful to respect other people’s right to make different decisions, and they should do the same for you.

If you feel unsure what to do, try to talk to someone you trust – a parent, carer or worker to help you make decisions that keep you safe and are right for you.

If you are not sure what to do and want to talk to someone Contact Us

+ If you’ve been thinking about suicide

Life can be amazing but it can be really painful too.

It is not strange to feel overwhelmed, alone and hopeless sometimes. There are things like family problems; death of a loved one; break ups; emotional; physical or sexual abuse; and mental illnesses such as schizophrenia, bipolar, depression and anxiety, which can cause feelings of hopelessness.

It can seem like there is no way out, but there are things that you can do to get through these difficult and scary times.

Distract yourself

Go for a walk, call a friend, listen to music, join a sports team, or watch a movie about bees. Try anything. Fill you day with as many small activities as you can.

Set small goals - maybe seeing a friend for coffee or having a shower and reward yourself when you do it.

Tell someone

This can be very hard to do but it is really important. The last thing you may want to do is talk about how you are feeling but it can really help thing start to change for the better. Call a crisis line, chat to a counsellor, or a friend or carer that you trust. Sometimes friends and family won’t know what to say, or might not believe you. Keep trying until you find someone who does. Talking to a psychologist or psychiatrist can be a good way to cope when life is tough.

Look after your health

Eating good food and getting some exercise can improve your mood a lot. Avoiding drugs and alcohol is important because they can make you more impulsive and at risk of making bad decisions. Using substances could make you feel better but it is likely you will feel worse when you sober up.

Who else can help?

If you need to talk to someone you can call:

LIFELINE

Crisis support and suicide prevention.

Free phone counselling and online support available 24/7

Phone: 13 11 14

https://www.lifeline.org.au/

SUICIDELINE VICTORIA

Free phone counselling and online support available 24/7 for people living in Victoria

Phone: 1300 651 251

https://www.suicideline.org.au/

KIDS HELPLINE