Stage 4 Self-Care

If you’re feeling worried or struggling to cope during the COVID19 Victorian isolation, that we are under, now with more “Stage-4” restrictions in place, here are some self-care+ things to consider.

“Self-care” can be understood in many different ways. In its simplest form, the term refers to our ability as human beings to function effectively in the world while meeting the multiple challenges of daily life with a sense of energy, vitality, and confidence. Self-care is initiated and maintained by us as individuals, it requires our active engagement.

Manage your exposure to media coverage, as well if you have children, manage theirs. As this could increase feelings of fear and anxiety. Be mindful of sources of information and ensure, if you need to, you are accessing good quality and accurate information.

Learn how to nourish and sustain yourself, the things that have a positive impact on your physical, mental and emotional state.

Find ways to manage stress and unwind, relax, unwind and recover. Energy expenditure needs to be balanced with the same amount of energy recovery.

Be aware of changes to your emotional wellbeing and speak to your support network (family, friends, work colleagues) when you find things are getting on top of you. Don’t hesitate to get professional help if you get to point where you are not coping.

If there is someone you think may struggle, through this further extended period of isolation, it is important to reach out to them and let them know you care:

  • Call them to check on their welfare;
  • Send an email or a text; and or
  • Don’t underestimate the power you have to offer hope and a chat to another person.

Whatever you’re feeling during these challenging times, you can talk it through with one of Beyond Blue or lifeline counsellors. They provide advice and support based on your specific needs.

Beyond Blue 1800 512 348  OR  Chat Online

Lifeline  13 11 14 OR Chat online 


Visit our SELF CARE page and check out our WELLBEING WIFI for further information. If you or someone you know is in crisis please call 000 or visit your nearest hospital.

Launch Pad Evidence Statement

The LaunchPad workshop is a one-day program where people with a lived experience of suicide come together as a group in a planned, coordinated and impactful manner. Similar to principles of community psychology, the LaunchPad workshop focuses on using the lived experience of suicide insights to question traditional modes of thought and contribute to social change (Laverne & Perkins, 1987).

Using Sherry Arnstein’s theory of Ladder of Citizen Participation (2019), the LaunchPad workshop offers individuals the opportunity to fulfil their own sense of empowerment by helping participants understand a new social model of community sustainability. People with a lived experience of suicide are well positioned to help inform suicide prenvetion activities drawing on insights from their lived experience to provide solutions to the community.

Arnstein’s Ladder is used as a metaphor to explain the different type of audiences engaged throughout a planning process and access to power, and through the LaunchPad workshop. The participants are rapidly upskilled throughout the process from manipulation through to and including to citizen control (see figure 1). Roses in the Ocean and lived experience attending the workshops are engaged by organisations right along the spectrum as depicted in the ladder in figure 1. At the completion of the workshop, participants are provided with the tools in order to effectively collaborate with organisations relating to suicide prevention activities.

During the workshop, John Viljoen’s Strategic Management: Planning and Implementing Successful Corporate Strategies (1994) is applied to help group members plan for long term optimal effort through developing community-based missions, values and areas of critical focus. The group strategises their growth by identifying critical networks which can contribute to the success of suicide prevention campaigns. They also examine potential barriers to the group’s objectives, through leveraging the individuals’ personal and professional skills, as well as their lived experience insights.

A theoretical underpinning for the group’s success, follows the group’s formation, by drawing on Dominque Steinberg’s Mutual Aid Approach to Working with Groups: Helping people to help people (2004). Steinberg’s works explore how the power of the dialectical process of sharing ideas and views, creates a culture within the group. This is used to develop a set of practising guidelines, discussing taboos to breakdown the stigma of suicide and to cultivate a sense of ‘we are all in the same boat’ phenomena.

Figure 1: Arnstein’s Ladder of Citizen Engagement (Arnstein, 2019)



Levine, M., & Perkins, D. V. (1987). Principles of community psychology: Perspectives and applications. Oxford University Press.

Arnstein, S. (2019). A Ladder of Citizen Participation. Journal of the American Planning Association, 85(1), 24–34.

Viljoen, J., Strategic Management, Planning and implementing successful corporate strategies, Longman, Melbourne, 1994

Steinberg, D. (2004). The mutual aid approach to working with groups: Helping people to help people (2nd ed.). New York, NY: The Haworth Press.