October isn't just for Halloween, it's Mental Health Awareness Month.  Mental Health Day is October 10.

Sometimes life’s responsibilities can stack up fast, whether it’s starting a new job, moving, or juggling a seemingly endless to-do list. Feeling overwhelmed now and then is normal, but it’s crucial to take action if stress begins to take a toll.

When stress piles up, it’s not always easy to “shake it off,” as much as we’d like to. High workloads, major life changes, and long task lists can make it challenging to find calm and stay in control. While short bursts of stress are natural, extended periods can impact our mental health.  It's important to take time out.

Here are five quick tips shared by mental health nurse Jo Baja and Lifeline expert Dr. Ally Nicolopoulos to help you feel less overwhelmed in just five minutes.

1. Take a Moment to Check In

Self-care is essential, especially when times are tough. But ironically, it’s often the first thing we neglect when we’re feeling out of control. Regular check-ins with yourself can help you reconnect with your needs.

Try asking yourself questions like:

• What am I feeling right now?
• What thoughts or physical sensations am I experiencing?
• What do I need in this moment?

Checking in can make all the difference in how you process stress.

2. Be Kind to Yourself

It’s common to be tougher on ourselves than we would ever be on a friend. This self-critical mindset can be hard to break, but building self-compassion is important for a healthy mental outlook.

Dr. Ally recommends getting to know your “inner critic” and practicing self-compassion with one of these methods:

• Write a note to yourself as if you were advising a friend going through a similar situation.
• Practice affirmations by listing positive statements in your journal, writing them on sticky notes, or saying them out loud.

Try phrases like:

• “I am capable and resilient.”
• “I can solve challenges that come my way.”
• “I deserve moments of rest.”

3. Practice Intentional Breathing

Mindfulness is a powerful way to ease stress, and one of the simplest ways to start is through intentional breathing.

“Mindfulness is about focusing on the present and being purposeful in what you’re doing,” Jo explains. Just taking a few deep breaths can help calm your mind. Try inhaling and exhaling deeply while focusing on the rise and fall of your chest.

If you’re on a walk, notice the feeling of your feet hitting the ground or the sounds around you. Dr. Ally also suggests trying “box breathing” as a quick, effective relaxation technique:

• Inhale through your nose for four counts
• Hold your breath for four counts
• Exhale through your mouth for four counts
• Hold again for four counts Repeat until you feel more at ease.

4. Take a Break from Technology

If you find yourself scrolling first thing in the morning and right before bed, it might be time for a digital detox.

Research shows we spend more than a third of our day in front of screens. And while technology brings convenience, excessive screen time is linked to anxiety, loneliness, low productivity, and low self-esteem.

To counteract this, set time aside each day to unplug. Jo suggests disconnecting during the first hour of your morning and the last hour before bed. This can be a great time to connect with those around you—or simply reconnect with yourself.

5. Reach Out to a Friend or Family Member

Social support is known to strengthen mental health. Humans are naturally social beings, and connecting with others can lighten emotional burdens. You don’t have to share every worry; simply spending time with loved ones can lift your spirits.

Dr. Ally suggests:

• Inviting a friend for a walk
• Sharing a favorite memory through a photo
• Sending a quick message to let them know you appreciate them

And if you’re short on people to reach out to, consider ways to build new connections that add positivity to your life.

Our Personal Favourites

We don't want to advocate chocolate except that it does make you happy and you could always have dark chocolate if you like that, instead of the extra sugar-filled milk chocolate.

Another favourite is music.  Not only can listening to happy music you like make you happy, singing can help to.  It's been said that the vibration at low pitches (as in the meditation "ohmmm") actually improves your health in many ways.  There's no denying that meditation is good for you, so give it a try!  You might even like to try the music in our own Kids' music channel on Youtube: Wpop Music for Kids.

As much as we'd like to suggest Shopping Therapy, it's not a good habit to get into.  If you do go shopping, make sure you stick to a predetermined budget... and start in our store first ;)  May be you could buy some crazy socks to brighten your day!

Applying these tips whenever stress starts to build can help you find a sense of calm and centeredness. Additionally, Lifeline’s Support Toolkit offers more resources, tools, and techniques for strengthening mental well-being.

If you or someone you know needs support, reach out to these numbers in Australia:

• Lifeline: 13 11 14
• Beyond Blue: 1300 22 4636
• Kids Helpline: 1800 55 1800

Note: This information is intended as a general resource and does not replace professional advice. For personalised support, consult a qualified healthcare provider.