The daily mental health facts

Pets make pawesome companions

Day 1: 74 push-ups

Research has uncovered numerous mental health benefits to having a pet.

One survey found that 74% of pet owners reported mental health improvements because of pet ownership and 75% said that the mental health of a family member or friend had improved because of having a pet.

Scientific studies around the world have confirmed these findings. Research shows that our animal companions activate similar pathways in our brains to those that are triggered by the love for our own children.

Pets can help reduce depression and anxiety, decrease levels of stress hormone cortisol and risk of cardiovascular disease.

Pets have also been shown to reduce loneliness and provide companionship. They help to provide a sense of purpose, promote social interaction, and improve physical fitness. This can have significant effects on mental wellbeing and slow down cognitive decline.

One study found pets to be a promoting factor for mental health and wellbeing during the COVID-19 pandemic, as pet owners were less likely to suffer the emotional repercussions that accompany touch deprivation.

The wonders of walking

Day 4: 100 push-ups

Walking at least 10,000 steps every day can significantly lower anxiety and stress levels and improve psychological wellbeing.  

It helps boost the mood as it increases blood flow in the brain and body and can help you feel calmer and less stressed.  

Aside from the many benefits of exercise on our mental wellbeing, having a step-count goal and completing it fosters a sense of achievement and satisfaction.  

Great ways to increase your step count are walking whilst on the phone, taking the stairs rather than the elevator, or parking further away from work.  

If you can, make dedicated time to go for a walk outside. Research suggests that exposure to nature improves both mood and empathy. 

Walking is also a great opportunity to de-stress by listening to music or a podcast, talking to a friend or practicing mindful breathing.

Rest day

Day 5: Rest day

Time to give the yourself a rest from push-ups. One of three rest days during the event. Use it wisely, we're back on tomorrow.

Our latest blog is all about foods that help fuel workouts. An easy Sunday read to get a few tips. 

Rest day

Day 12: Rest day

Great work so far everyone. Take time to chill, chat with friends and family, do something you love today.

Push-ups are back tomorrow. 

Reducing the stigma could save lives

Day 7: 190

In 2020, 1.9% of all deaths in Australia were by suicide.  

More than 1/10 Australians will consider ending their life: Over a lifetime, around 13% of Australians between the ages of 16-85 will seriously consider suicide, 4% of people will make a plan, and just over 3% will make an attempt. 

Suicidality is the term used to describe the state of thinking about, planning, or attempting suicide. The single highest predictor of suicide is a prior suicide attempt, or suicidal thoughts and ideation. We know that suicidality is a strong risk factor for completing suicide, so it’s important that people experiencing suicidality receive assistance. Even though it can be tough, the evidence suggests that asking someone about whether they are experiencing suicidality, including plans or attempts, does not increase the likelihood of them completing suicide.  

Asking your friends and loved ones about what is going on for them can identify those at risk and increase the chances that the person gets help.  

The Push-Up Challenge aims to raise awareness and reduce the stigma surrounding poor mental health. By generating conversations around mental illness, we can more effectively support individuals who are struggling with their mental health in silence.  

You can help to reduce stigma by educating yourself and others, being aware of your thoughts, feelings and attitudes towards mental illness and not being afraid to offer support when needed. By reducing the stigma surrounding mental health problems, individuals who are struggling with suicidal thoughts are more likely to reach out for the help they need.   

Lifeline exists to help people in their darkest moments. To talk to someone now, call Lifeline 13 11 14. 

Be upstanding for better mental health

Day 6: 120 push-ups

Extensive research has uncovered the psychological impacts of sitting at our desks all day and 1 in 2 Australian workers report that they sit down for all, or majority of the time spent at work.  

One study found that workers who sit for at least six hours a day have significantly higher rates of anxious and depressive symptoms than those who sit for less than three hours a day.  

Another study found that reducing sitting by just one hour per day may lower depression symptoms by 10 per cent and anxiety levels by 15 per cent.  

It is believed that these negative impacts on mental health are due to the strong link between mental and physical wellbeing.  

Sedentary behaviour can lead to a decreased blood flow to the brain, which may affect the chemical balance and increase risk of mental health issues.  

People most at risk are those with office jobs. 

Experts recommend reducing sedentary behaviour by trying to make your commute to work as active as possible, taking short walking breaks throughout the day, dynamic workstations (sit-stand desks) and behavioural and cultural strategies that support and promote an active working environment.  

Related: Our latest blog: Maintaining positive mental health whilst working from home  

Reducing the stigma could save lives

Day 7: 190 push-ups

In 2020, 1.9% of all deaths in Australia were by suicide.  

More than 1/10 Australians will consider ending their life: Over a lifetime, around 13% of Australians between the ages of 16-85 will seriously consider suicide, 4% of people will make a plan, and just over 3% will make an attempt. 

Suicidality is the term used to describe the state of thinking about, planning, or attempting suicide. The single highest predictor of suicide is a prior suicide attempt, or suicidal thoughts and ideation. We know that suicidality is a strong risk factor for someone ending their own life, so it’s important that people experiencing suicidality receive assistance. Even though it can be tough, the evidence suggests that asking someone about whether they are experiencing suicidality, including plans or attempts, does not increase the likelihood of them taking their own life.  

Asking your friends and loved ones about what is going on for them can identify those at risk and increase the chances that the person gets help.  

The Push-Up Challenge aims to raise awareness and reduce the stigma surrounding poor mental health. By generating conversations around mental illness, we can more effectively support individuals who are struggling with their mental health in silence.  

You can help to reduce stigma by educating yourself and others, being aware of your thoughts, feelings and attitudes towards mental illness and not being afraid to offer support when needed. By reducing the stigma surrounding mental health problems, individuals who are struggling with suicidal thoughts are more likely to reach out for the help they need.   

Lifeline exists to help people in their darkest moments. To talk to someone now, call Lifeline 13 11 14. 

Playing sport can reduce stress

Day 8: 117 push-ups

Around 11.7 million Australians (57.9%) participate in organised team or individual sports at least once a year.  

Aside from the numerous benefits of exercise on mental wellbeing, research shows that participation in sports, particularly those which are team oriented, helps to improve mental health through social connection and increased resilience, confidence, and self-esteem.  

Several studies found that regular participation in team sports is significantly associated with decreased symptoms of depression and improved mental health.  

Being part of a sports team can also reduce stress and anxiety by promoting motivation and peer-bonding.   

One survey found that one of the key motivating factors for team sport participation was the psychological and mental health benefits.  

Other motivating factors were enjoyment, socialisation, and fitness, all of which contribute positively to our overall mental wellbeing.   

Australia boasts an estimated 70,000 sports clubs across the country, and the options are endless from AFL, NRL, netball, soccer to basketball, hockey, and water polo.  

Movember’s Ahead of the Game program uses sport to teach athletes, parents, and coaches how to talk about mental health. The program reviews how to recognise mental health issues, what to do and when to get help. Athletes learn how to build resilience and overcome challenges in sport and life. 

Grey skies take time to clear up

Day 9: 220 push-ups

Natural disasters can cause psychological stress and trauma. It is too early to measure the mental health impacts from the New South Wales and Queensland floods this year, but in a study conducted following the 2017 Northern NSW floods, 22% of respondents reported still being distressed six months after the flood event.  

In the study, conducted by the University Centre of Rural Health in Lismore, rates of probable PTSD, anxiety, depression, and suicidal ideation were also elevated, particularly amongst those people whose homes or businesses had been affected, those who endured lengthy displacement as well as those who faced flooding at multiple exposures.  

These findings are in keeping with research around the world describing the impact of extreme weather events on mental health. Under a changing climate, we are likely to see more frequent and intense extreme weather events, which will have adverse consequences for mental health globally.   

Recovery from an extreme weather event takes time. Lifeline has put together some information on how to cope after an environmental disaster.

Lifeline is there for people in need

Day 10: 120 push-ups

120 calls every hour: The Push-Up Challenge 2022 is proudly supporting Lifeline Australia.  

Lifeline receives around 120 calls per hour, or one call every 30 seconds. Their network of 4500 Crisis Support Workers is there to offer crisis support via phone, text or webchat 24/7.  

Lifeline has received a record-breaking number of calls during the COVID-19 pandemic, and they could use your support to make sure that no person in Australia has to face their darkest moments alone.  

Find out more about Lifeline.

First responders are at increased risk

Day 11: 100 push-ups

10 per cent of first responders have probable post-traumatic stress disorder and more than a fifth of emergency service workers have experienced elevated levels of psychological stress, which is almost three times the national average.  
 
Movember continues to support first responders and their families with an $8.37 million AUD initiative, co-launched with the Distinguished Gentleman’s Ride in 2021. The initiative aims to identify promising mental health or suicide prevention programs that support veterans and first responders.  

Another initiative is Movember's Everymind program which helps family and friends of Australian paramedics who experience mental ill health.  
 
You can learn more about the programs that Movember supports for first responders' mental health on their website. 

Rest day

Day 12: Rest day

Today is another rest day. Take time to chill. 

Support is harder to reach in rural Australia

Day 13: 127 push-ups

Rural Australia sees 127 deaths from suicide out of every 1 million people, which is 11% higher than the national Australian rate. In general, the more remote the area is, the higher that number becomes. 

People living in remote or rural Australia are 50 per cent more likely to die by suicide than those living in major cities.  
 
Previous experiences, culture and accessibility of services can all have a significant impact on how people view and manage their mental health. 

In rural regions around Australia, it can become much more difficult for people to access mental health services, and even when it is available, there can be a stigma attached to seeking out help.  

Those who do reach out for professional help often find it is not easy to come by. Communities outside large regional centres often face a shortage of resident medical and allied health specialists such as psychiatrists, psychologists, and mental health nurses.  

The many benefits of volunteering

Day 14: 140 push-ups

Around 1 in 4 Australians participate in volunteer work each year.  

In a survey conducted by the Australian Bureau of Statistics in 2020, the most frequently reported motivation to volunteer was to help others and to bring personal satisfaction.  

Research indicates that participating in volunteer work can significantly improve mental wellbeing. 

Volunteering is a great way to meet new people and build social relationships. Forming meaningful social connections through volunteering increases self-esteem and decrease levels of anxiety and depression.  

Volunteering has been shown to assist with recovery from mental illness and is especially beneficial for older individuals, as it promotes physical activity and mental stimulation.  

It also stimulates the feel-good neurotransmitters oxytocin and vasopressin, leaving you with a feeling of wellbeing and positivity.   

Regardless of the extent of participation, volunteering is a fantastic way to make a positive impact on yourself as well as on the lives of others.

Our First Nations people are more likely to die by suicide

Day 15: 223 push-ups

223 First Nations Australians died by suicide in 2020.  

The burden of mental ill health is disproportionately felt by our First Nations people. Currently, Aboriginal and Torres Strait Islander people are over 2.4 times more likely to die from suicide than other people living in Australia. Racism and discrimination are major barriers for Indigenous Australian’s ability to access mental health services.  

13YARN is the first national crisis support line for mob who are feeling overwhelmed or having difficulty coping. They offer a confidential one-on-one yarning opportunity with a Lifeline-trained Aboriginal & Torres Strait Islander Crisis Supporter who can provide crisis support 24 hours a day, 7 days a week. Visit 13YARN’s website to find out more. 

Mental health resources for Aboriginal and Torres Strait Islander people can be found on Head to Health’s website.  

Mindfulness can change your brain

Day 16: 150 push-ups

Mindfulness is a powerful tool to improve mental wellbeing. 

Taking just 15 minutes from your day to practice mindfulness can have significant positive impacts on stress and anxiety levels.  

One study showed that mindfulness changed the brain in depressed patients.  

Being mindful involves giving our attention to the present moment. We can do this by focusing on our breathing or on various parts of our bodies. 

By pausing to observe our current physical and mental state, we can come to better understand ourselves and our emotions.  

When we are not ruminating on the past or worrying about the future, we can reduce distractions and calm our minds and bodies.  

We can practice mindfulness while doing simple everyday activities such as going for a walk, eating, sitting on the train, or even brushing our teeth. 

The strain the pandemic has had on our youth

Day 17: 140 push-ups

A recent survey conducted by Resolve for The Age newspaper revealed that an alarming 1 in 4 young Australians experienced suicidal thoughts during the COVID-19 pandemic. Those surveyed were between the ages of 16 and 24 years, and 42% say that their mental health has worsened since the beginning of the pandemic.  

The primary reasons cited for increased psychological distress were not related to the virus or vaccines, but the lack of socialisation over the last two years.  

According to experts, isolation has left many teens feeling frustrated, anxious, and disconnected due to social distancing rules placed during the pandemic. 

Social contact is a human necessity at all stages of life but has been shown to be particularly preventative against depression and anxiety symptoms in adolescents and young adults. 

Perceived social support comes from emotional connections with others, which help to improve self-esteem, confidence, and resilience.  

Support is always available; reach out to friends and family, a mental health professional, or Lifeline on 13 11 14.  
 

Brain training games are good for mental fitness

Day 18: 150 push-ups

One study reported that 15 minutes a day of brain training games over three weeks significantly improved cognitive functions such as attention and motor speed, therefore enhancing mental fitness.  

Mental fitness is a new psychological term which refers to the mind’s functional capabilities. This includes the mind’s flexibility to challenges, resilience, and ability to attend to tasks effectively and efficiently.  

Mental fitness is important in maintaining long-term cognitive wellbeing. It can also help to prevent poor mental health by improving sleep, confidence, and positivity, and helping us to think clearly and rationally.   

Another study showed that certain memory training exercises can increase the ability to reason and solve unfamiliar problems. 

Brain training games can be any that stimulate your mind, including wordle, sudoku or crossword puzzles. 

Mental fitness can also be enhanced through relaxation exercises such as meditation to help calm the mind as well as reading, practicing gratitude, regular sleep and exercise and challenging yourself to try new things.  

Rest day

Day 19: Rest day

Our third and final rest day before one last push for better mental health this week. 

The mind and the body are hopefully feeling the goods after coming this far. Let's do this. 

Mental wellbeing suffers from regular drinking

Day 20: 168 push-ups

Approximately 16.8% of Australians above the age of 14 exceed the recommended alcohol intake every year.  

This guideline, developed by the National Health and Medical Research Council, states that the consumption of more than two standard drinks every day significantly increases an individual’s risk of developing alcohol-related chronic mental and physical health concerns.  

Many of us consume alcohol in a social setting as it makes us feel more confident and while we often feel the negative consequences of drinking the next day, it is the cumulative effects of alcohol consumption which can be the most severe.  

Alcohol acts to immediately relax our minds but can considerably increase stress and anxiety levels long-term. Regular drinking can interfere with your sleep and mood as well as important chemicals in our brain, leading to lack of motivation and trouble concentrating.  

This can have adverse effects on our mental health and can lead to conditions such as depression and anxiety.  

It is important to be mindful of our levels of alcohol consumption and to drink in moderation to protect our mental wellbeing.  

Men are much more likely to die by suicide

Day 21: 198 push-ups

Of the 3,139 push-ups this year, 2,384 of them represent men who died of suicide in Australia in 2020. That’s over 75% of the total and is equal to about 198 men every month.  
 
Our mates at Movember exist to help reduce this number. Movember funds and supports the delivery of life-saving men’s mental health and suicide prevention tools and programs across Australia.  
 
They unite experts from across the globe, fund bold new approaches and embrace fresh perspectives.  
 
Together, we can reduce the risk of suicide and stop men dying too young. 

Being grateful improves mood and wellbeing

Day 22: 210 push-ups

Practicing gratitude for just 21 days in a row can boost levels of optimism and significantly improve mood and wellbeing. 

An easy way to practice gratitude is by writing down three things we are thankful for each day. Overtime, we can train ourselves to be more mindful of the things which bring us joy. Research shows that regularly practicing gratitude can even have positive physiological effects on the brain, and decrease levels of stress, anxiety and depression.   

Gratitude can simply be appreciating what we have and not worrying about what we don’t have or being aware of the positive rather than negative aspects of our lives. 

What are you grateful for today?

Reach out before the point of desperation

Day 23: 170 push-ups

17% of Australians aged 16-85 saw a health professional for their mental health in 2020-21.  

When seeking help for their mental health, 13% of Australians saw a GP, and 8% saw a psychologist.  

A longstanding debate in the mental health community has been that of reactive vs proactive responses to mental illness.  

The stigma surrounding psychologists and mental health professionals mean that many people will not book an appointment until they have reached the point of desperation.  
 
However, experts recommend a more proactive approach to our mental health.  

In the same way that we are encouraged to eat nutritious foods and exercise regularly to protect our physical health, it is equally as important to take similar steps to safeguard our mental health.  

The best way is by acknowledging the times when we are not feeling our best.  

Attending regular check-ups with a mental health professional and prioritising our mental wellbeing is something which should be both normalised and recommended. 

Social media. The good and the bad.

Day 3: 157 push-ups

Australians spend an average of 1 hour and 57 minutes on social media every day.  

Although social media can be a powerful tool for connection and a sense of community, it also poses significant risks to mental health and wellbeing, especially for teens and young adults. 

The culture of comparison and the reliance on positive feedback often cultivated by social media, can have detrimental effects on self-esteem, body image and self-confidence.  

Studies show that social media activates the reward pathways in our brain. The receival of notifications stimulates dopamine release, which promotes addictive behaviours, and we often find ourselves losing track of time as we scroll on our screens.  

When we have this increased reliance on social media, the negative aspects of it can become increasingly more impactful. Constantly comparing ourselves to the people we see online promotes self-criticism and time spent on our screens takes away from doing things which protect our mental wellbeing such as spending time with friends, being in nature or exercising.  

Be conscious of your social media usage and regulate your screen time. By setting boundaries to protect our mental health we can utilise social media for its many benefits while still maintaining a healthy and balanced lifestyle.

People with disability suffer more mental distress

Day 2: 130 push-ups

Approximately 1 in 3 Australians living with disability report a high level of psychological distress, compared to around 1 in 13 people without disability.

This includes both those with physical impairment, as well as neurological or intellectual disabilities.

Individuals living with a disability suffer significantly higher rates of mental health issues such as depression and anxiety.

The suicide rate in Australia is three times higher for people with Autism Spectrum Disorder.

Worldwide, further evidence shows that those with disability are three times more likely to experience depression compared to the general population.

Many people living with disability lack support and understanding from their peers and face socioeconomic barriers.

To reduce this gap in mental wellbeing it is essential for our society to promote inclusion of all differing types of abilities.

Trying to understand and empathise with the experience of others helps to reduce the stigma and discrimination surrounding disability.