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Appendix: References
Explore key research on minority stress, resilience, and mental health with this reference list of studies →
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12. Providing support
Learn how culturally competent support, meaningful allyship, and inclusive policies help reduce minority stress and improve well-being →
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11. Resilience against minority stress
Learn how resilience shapes responses to minority stress, the difference between group and individual resources, and key factors that support resilience →
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10. People with disabilities
Explore how stigma and discrimination contribute to minority stress, impact mental health in people with disabilities, and lead to self-stigmatization →
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9. Historical trauma and Indigenous communities
Understand historical trauma in Indigenous communities, key policies that caused it, and their lasting effects on mental, physical, and social well-being →
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8. Racial trauma
Learn what racial trauma is, how it impacts individuals and communities during emergencies, and how to recognize its common signs →
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7. Sexual and gender minority identities
Learn about the unique challenges sexual and gender minorities face and the barriers they encounter during disasters and emergencies →
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6. Intersectional identities
Explore intersectionality’s link to minority stress, health challenges for marginalized groups, and ways to reduce discrimination against them →
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5. Minority stress and physical health
Learn how proximal, distal, and epigenetic stressors impact minority stress, its effects on the body, and related health issues in marginalized groups →
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4. Minority stress: Framework and models
Discover the levels of minority stress, how they connect, and the impact of structural stigma in shaping experiences and mental health outcomes →
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3. Levels of minority stress
Discover the levels of minority stress, how they connect, and the impact of structural stigma in shaping experiences and mental health outcomes →
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2. Minority stress: Causes, effects, and responses
Explore the causes of minority stress, how different types connect, and how to identify its various forms to better support diverse communities →
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1. What is minority stress?
Learn what minority stress is, key aspects of the minority stress framework, and its connection to mental health in diverse populations →
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7. Cultural competency for essential service workers
ESWs often lack access to traditional support systems. Engage with them in a non-judgmental, empathetic manner while recognizing barriers to care →
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6. Cultural competency for military service Veterans
Veterans have served in high-pressure, high-risk environments that can have lasting effects on their health and well-being →
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5. Cultural competency for military service members
Recognize and address military personnel’s unique mental health challenges — especially among equity-denied populations →
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4. Cultural competency for public safety personnel
Public safety personnel (PSP) play a critical role in protecting communities and responding to emergencies →
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3. Cultural competency for health care providers
Health care providers operate in high-pressure environments that can have lasting effects on their well-being →
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2. Understanding health risks for front-line workers
Front-line workers’ exposure to physical dangers, psychological stress, and systemic barriers to care can lead to serious long-term health consequences →
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1. What is cultural competency and why does it matter?
Cultural competency is essential when responding to emergencies. It allows you to provide equitable, effective, and respectful care to diverse populations →
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Establish transition routines
Help yourself transition from work to home by creating a routine or decompression time →
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Tips for problem solving
How to make a plan and act on it →
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Peer support
Facilitating peer support and strong connections within your team is an effective way to mitigate adverse mental health outcomes →
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Accept things as they are
It is challenging to acknowledge when a situation is hard, especially when you think it should be different →
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Practice self-compassion
We are often our own harshest critics. We would not talk to our best friend the way we sometimes talk to ourselves →
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Avoid information overload
Too much information can lead to you feeling negative, overwhelmed, and overstimulated →
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Umbrella stretch
Relieve stress-related tension by engaging in the following movement practice →
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Grounding stones
You can self-soothe stress and anxiety using grounding stones →
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Boxed breathing
It can help to visualize your breath travelling around the four edges of a square while breathing →
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T.I.P. skills
When you are struggling to cope with intense emotions, you can use these skills to calm these feelings →
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Half smile, willing hands
Stress can often lead to impacts on our bodies, but the reverse is also true: our bodies can have profound impacts on our minds →
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Cold splash
Splashing cold water on your face from, say, a sink or a bowl has two main effects on your system →
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5-4-3-2-1 grounding
Use this grounding technique to mindfully take in the details of your surroundings using each of your senses →
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Practice S.T.O.P.
Signs that you’re at risk of acting from either your survival brain or emotional brain, not from your learning brain →
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Tame the thought monster
Ask yourself, have I bought into this thought before? Is this an old and familiar pattern? →
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Practice grounding
Keep a container of your preferred snack nearby to use this strategy when experiencing a stressor →
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Hand-on-heart exercise
Practice compassion through this exercise whenever or wherever you are, including at work →
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G.I.V.E. C.A.R.E.
When you find yourself questioning your ability to bounce back, know that you can do something different, and it is okay if you make mistakes as you learn →
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Practice during calm periods
Having this repertoire of stress-relieving exercises at your fingertips will help to ensure that challenging moments will be more manageable →
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Take a pause
Whether you can spare five minutes, five hours, or five days, you can work towards having helpful mental health tools on hand regardless of time →
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Cope in the moment
If you are at work and experiencing stress or overwhelming emotions, it can be difficult to cope with them in the moment →
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Refill your own pitcher
The thing about clichés is that they’re most often true. Without your oxygen flow, it can feel like you’re suffocating →
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The feelings machine
Learning about the stress response cycle is an important step in helping people build their tool kit of positive mental health practices →
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The power of scheduling positive activities
How small, intentional changes can boost your mood and create positive patterns in your daily life →
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Substance use and violence in times of crisis
During disasters and emergencies, substance use and violence often rise, affecting individuals and families →
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Responses to trauma
Psychological trauma refers to lasting emotional impacts of living through or learning about a distressing event →
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Moral challenges, moral distress, & moral injury
Explore the impact of moral challenges and distress on emotions, behaviours, and beliefs, and discover ways to heal and reclaim your sense of purpose →
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Managing reactions to stress
Learn practical coping strategies to manage stress, improve your mood, and support your mental well-being with simple, effective techniques →
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Building social connections
Other people can help you cope with traumatic events. Learn how to make connections when you need them →
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8. Cultural considerations
Feeling conflicted about your identity in different areas of your life? Learn how to navigate cultural considerations and embrace your full self →
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7. Lifestyle factors
Struggling with sleep, brain health, or stress tolerance? Discover lifestyle strategies to improve sleep, boost mental health, and support emotional balance →
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6. Moral injury
Struggling with tough decisions, feelings of betrayal, or making sense of difficult experiences? Learn how moral injury impacts your well-being and healing →
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5. Social relationships after trauma
Feeling distant or excluded? Struggling with relationships or understanding others? Discover ways to reconnect and improve social interactions →
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4. The impact of trauma on cognition and problem solving
Struggling with unexpected reactions to stress, heightened alertness, or memory challenges? Learn how to understand and manage these responses →
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3. The impact of trauma on the body
Struggling with physical reactions tied to past stress or feeling disconnected from your surroundings? Learn how trauma impacts your body →
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2. The impact of trauma on mood and emotions
Struggling with low mood, negative thoughts, or uncontrollable fear and anxiety? Learn how trauma affects emotions and find ways to restore balance →
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1. Introduction to trauma, PTSD, and stigma
Feeling trapped by past events or alone in your struggles? Learn about trauma, PTSD, and stigma to better understand your experiences and find support →
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Black Dog Institute: National Emergency Worker Support Service
Free mental health check, providing insights and recommendations to support PSP →
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Phoenix Australia: Responder Assist
Mental health information, resources, and training for emergency workers and those who support them →
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Australian Psychological Society
Information for preparing for disasters and for looking after mental health and well-being after experiencing a natural disaster →
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Beyond Blue: Natural Disasters
Mental health information for those who have experienced a natural disaster →
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Australian Red Cross
Provides tips for coping with a crisis, including looking after yourself and returning home →
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9-8-8: Suicide Crisis Helpline
“You deserve to be heard. We’re here to listen. A safe space to talk, 24 hours a day, every day of the year” →
Make Things Well
