The Little Blue Book

• Step outside. Take some time out of every day to get some fresh air. Chat to a neighbour, ask if there is anything you can do for them – helping others, empathising, showing friendship and compassion, lessens feelings of disconnection. • Avoid drugs and alcohol. It can be tempting to drink more heavily, or misuse drugs to mask uncomfortable feelings or stress. The problem with drugs and alcohol (and gambling and other disorders) is that the mask is just temporary. And the depressive effect of alcohol, or when ‘coming down’, can amplify feelings of disconnection and loneliness, and simply make the difficulties worse. • Get to bed at a regular time. Chronic loneliness is commonly accompanied by poor sleep patterns and insomnia. This can be made worse by loss of routine, inactivity, stress and uncertainty. Poor sleep can feed anxiety and other stress responses. Do this by: • Sticking to a regular bedtime routine. Get away from the ‘blue screen’ of the computer at least an hour before bed and get the TV out of bedroom. • Resist napping during the day, and resist sleeping in. If your head becomes crowded with negative thoughts, or you feel you are withdrawing more or struggling with other things (like having difficulty sleeping, or drinking more or overeating), please do contact your GP or health professional. Just say, “Hey doc, I’m not going all that well at the moment,” and they’ll know what to ask you next. To reach out, Call : Beyond Blue 1300 224 636 beyondblue.org.au Lifeline 13 11 14 lifeline.org.au ADA Australia ‘A friendly ear’ 1800 232 287 39 ADA Australia PostScript Section 1 Section 3 Section 2