People presenting at emergency with mental health concerns are experiencing the longest wait times in Australia for admission to a ward, according to a new report from the Australasian College of Emergency Medicine.

But with half of New South Wales’ public psychiatrists set to resign next week after ongoing pay disputes – and amid national shortages in the mental health workforce – Australians who rely on psychiatry support may be wondering where else to go.

If you can’t get in to see a psychiatrist and you need help, there are some other options. However in an emergency, you should call 000.

Why do people see a psychiatrist?

Psychiatrists are doctors who specialise in mental health and can prescribe medication.

People seek or require psychiatry support for many reasons. These may include:

• severe depression, including suicidal thoughts or behaviours
• severe anxiety, panic attacks or phobias
• post-traumatic stress disorder (PTSD)
• eating disorders, such as anorexia or bulimia
• attention deficit hyperactivity disorder (ADHD).

Psychiatrists complement other mental health clinicians by prescribing certain medications and making decisions about hospital admission. But when psychiatry support is not available a range of team members can contribute to a person’s mental health care.

Can my GP help?

Depending on your mental health concerns, your GP may be able to offer alternatives while you await formal psychiatry care.

GPs provide support for a range of mental health concerns, regardless of formal diagnosis. They can help address the causes and impact of issues including mental distress, changes in sleep, thinking, mood or behaviour.

The GP Psychiatry Support Line also provides doctors advice on care, prescription medication and how support can work.

It’s a good idea to book a long consult and consider taking a trusted person. Be explicit about how you’ve been feeling and what previous supports or medication you’ve accessed.

What about psychologists, counsellors or community services?

Your GP should also be aware of supports available locally and online.

For example, Head to Health is a government initiative, including information, a nationwide phone line, and in-person clinics in Victoria. It aims to improve mental health advice, assessment and access to treatment.

Medicare Mental Health Centres provide in-person care and are expanding across Australia.

There are also virtual care services in some areas. This includes advice on individualised assessment including whether to go to hospital.

Some community groups are led by peers rather than clinicians, such as Alternatives to Suicide.

How about if I’m rural or regional?

Accessing support in rural or regional areas is particularly tough.

Beyond helplines and formal supports, other options include local Suicide Prevention Networks and community initiatives such as ifarmwell and Men’s sheds.

Should I go to emergency?

As the new report shows, people who present at hospital emergency departments for mental health should expect long wait times before being admitted to a ward.

But going to a hospital emergency department will be essential for some who are experiencing a physical or mental health crisis.

Managing suicide-related distress

With the mass resignation of NSW psychiatrists looming, and amid shortages and blown-out emergency waiting times, people in suicide-related distress must receive the best available care and support.

Roughly nine Australians die by suicide each day. One in six have had thoughts of suicide at some point in their lives.

Suicidal thoughts can pass. There are evidence-based strategies people can immediately turn to when distressed and in need of ongoing care.

Safety planning is a popular suicide prevention strategy to help you stay safe.

What is a safety plan?

This is a personalised, step-by-step plan to remain safe during the onset or worsening of suicidal urges.

You can develop a safety plan collaboratively with a clinician and/or peer worker, or with loved ones. You can also make one on your own – many people like to use the Beyond Now app.

Safety plans usually include:

1. recognising personal warning signs of a crisis (for example, feeling like a burden)
2. identifying and using internal coping strategies (such as distracting yourself by listening to favourite music)
3. seeking social supports for distraction (for example, visiting your local library)
4. letting trusted family or friends know how you’re feeling – ideally, they should know they’re in your safety plan
5. knowing contact details of specific mental health services (your GP, mental health supports, local hospital)
6. making the environment safer by removing or limiting access to lethal means
7. identifying specific and personalised reasons for living.

Our research shows safety planning is linked to reduced suicidal thoughts and behaviour, as well as feelings of depression and hopelessness, among adults.

Evidence from people with lived experience shows safety planning helps people to understand their warning signs and practice coping strategies.

Are there helplines I can call?

There are people ready to listen, by phone or online chat, Australia-wide. You can try any of the following (most are available 24 hours a day, seven days a week):

Suicide helplines:

• Lifeline 13 11 14
• Suicide Call Back Service 1300 659 467

There is also specialised support:

• for men: MensLine Australia 1300 78 99 78
• children and young people: Kids’ Helpline 1800 55 1800
• Aboriginal and Torres Strait Islander people: 13YARN 13 92 76
• veterans and their families: Open Arms 1800 011 046
• LGBTQIA+ community: QLife 1300 184 527
• new and expecting parents: PANDA 1300 726 306
• people experiencing eating disorders: Butterfly Foundation 1800 33 4673.

Additionally, each state and territory will have its own list of mental health resources.

With uncertain access to services, it’s helpful to remember that there are people who care. You don’t have to go it alone.

Monika Ferguson, Senior Lecturer in Mental Health, University of South Australia and Nicholas Procter, Professor and Chair: Mental Health Nursing, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Many of us wish we could get a better night’s sleep. Wouldn’t it be great if it was as easy as a mocktail before bed?

That’s what the latest viral trend might have us believe. The “Sleepy Girl Mocktail” is a mix of tart cherry juice, powdered magnesium supplement and soda water. TikTok videos featuring the concoction have garnered hundreds of thousands of views. But, what does the science say? Do these ingredients actually help us sleep?

Tart cherry juice

There is research to show including tart cherry juice in your diet improves overall sleep. Clinical trials show tart cherry juice increases sleep quality and quantity, as well as a lessening insomnia symptoms (compared to a placebo). This could be due to the presence of melatonin, a sleep-promoting hormone, in cherries.

Tart cherry varieties such as Jerte Valley or Montmorency have the highest concentration of melatonin (approximately 0.135 micrograms of melatonin per 100g of cherry juice). Over the counter melatonin supplements can range from 0.5 milligram to over 100 milligrams, with research suggesting those beginning to take melatonin start with a dose of 0.5–2 milligrams to see an improvement in sleep.

Melatonin naturally occurs in our bodies. Our body clock promotes the release of melatonin in the evening to help us sleep, specifically in the two hours before our natural bedtime.

If we want to increase our melatonin intake with external sources, such as cherries, then we should be timing our intake with our natural increase in melatonin. Supplementing melatonin too close to bed will mean we may not get the sleep-promoting benefits in time to get off to sleep easily. Taking melatonin too late may even harm our long-term sleep health by sending the message to our body clock to delay the release of melatonin until later in the evening.

Magnesium – but how much?

Magnesium also works to promote melatonin, and magnesium supplements have been shown to improve sleep outcomes.

However, results vary depending on the amount of magnesium people take. And we don’t yet have the answers on the best dose of magnesium for sleep benefits.

We do know magnesium plays a vital role in energy production and bone development, making it an important daily nutrient for our diets. Foods rich in magnesium include wheat cereal or bread, almonds, cashews, pumpkin seeds, spinach, artichokes, green beans, soy milk and dark chocolate.

Bubbly water

Soda water serves as the base of the drink, rather than a pathway to better sleep. And bubbly water may make the mix more palatable. It is important to keep in mind that drinking fluids close to bedtime can be disruptive to our sleep as it might lead to waking during the night to urinate.

Healthy sleep recommendations include avoiding water intake in the two hours before bed. Having carbonated beverages too close to bed can also trigger digestive symptoms such as bloating, gassiness and reflux during the night.

Bottoms up?

Overall, there is evidence to support trying out the Sleepy Girl Mocktail to see if it improves sleep, however there are some key things to remember:

• timing: to get the benefits of this drink, avoid having it too close to bed. Aim to have it two hours before your usual bedtime and avoid fluids after this time

• consistency: no drink is going to be an immediate cure for poor sleep. However, this recipe could help promote sleep if used strategically (at the right time) and consistently as part of a balanced diet. It may also introduce a calming evening routine that helps your brain relax and signals it’s time for bed

• maximum magnesium: be mindful of the amount of magnesium you are consuming. While there are many health benefits to magnesium, the recommended daily maximum amounts are 420mg for adult males and 320mg for adult females. Exceeding the maximum can lead to low blood pressure, respiratory distress, stomach problems, muscle weakness and mood problems
  

• sugar: in some of the TikTok recipes sugar (as flavoured sodas, syrups or lollies) is added to the drink. While this may help hide the taste of the tart cherry juice, the consumption of sugar too close to bed may make it more difficult to get to sleep. And sugar in the evening raises blood sugar levels at a time when our body is not primed to be processing sugar. Long term, this can increase our risk of diabetes

• sleep environment: follow good sleep hygiene practices including keeping a consistent bedtime and wake time, a wind-down routine before bed, avoiding electronic device use like phones or laptops in bed, and avoiding bright light in the evening. Bright light works to suppress our melatonin levels in the evening and make us more alert.

What about other drinks?

Other common evening beverages include herbal tisanes or teas, hot chocolate, or warm milk.

Milk can be especially beneficial for sleep, as it contains the amino acid tryptophan, which can promote melatonin production. Again, it is important to also consider the timing of these drinks and to avoid any caffeine in tea and too much chocolate too close to bedtime, as this can make us more alert rather than sleepy.

Getting enough sleep is crucial to our health and wellbeing. If you have tried multiple strategies to improve your sleep and things are not getting better, it may be time to seek professional advice, such as from a GP.

Charlotte Gupta, Postdoctoral research fellow, CQUniversity Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.