Family Safe Space is a resource made by Ambulance Victoria (AV) employees and their families. It provides information for family members on how to access support services. It also provides evidence-based resources to help them feel supported.
AV family members play an important role in supporting the mental health of our people. We know they can also be impacted by the challenges that our employees and volunteers face. This site is about connecting family members with support services.
Our confidential support services are for all AV employees and first responders. Eligible family members can also use these services.
1800 MANERS Option 1
1800 MANERS Option 2
1800 MANERS Option 3
Services
1800 MANERS Option 1
Peer Support
1800 MANERS Option 2
24/7 Counselling Line
1800 MANERS Option 3
Pastoral Care
VACU Network
SMART Session
Current AV workforce *
1800 MANERS Option 1
Yes
1800 MANERS Option 2
Yes
1800 MANERS Option 3
Yes
Yes
Yes
Spouse/Partner
1800 MANERS Option 1
Yes
1800 MANERS Option 2
Yes
1800 MANERS Option 3
Yes
Yes
No
Dependent children
1800 MANERS Option 1
No
1800 MANERS Option 2
Yes
1800 MANERS Option 3
Yes
Yes
No
Retired and former employees
1800 MANERS Option 1
Yes
1800 MANERS Option 2
Yes
1800 MANERS Option 3
Yes
Yes
No
Placement student
1800 MANERS Option 1
Yes
1800 MANERS Option 2
Yes
1800 MANERS Option 3
No
No
No
1800MANERS (1800 626 377): any general enquiries can be made via 1800 MANERS Option 1
Current AV workforce *: Employees, ACOs, CERTs, RANs; temporary and contracted employees (> 12 months); contracted flight crew & pilots
Spouse/Partner: residing at the same address as AV employee
Dependent children: Under 21 years; 21-24 years studying full time
Retired and former employees: includes all former AV workforce; eligible for 6 VACU sessions
Placement student: only while on placement with AV
* Workcover (WC): for continuity of care, we suggest you select a VACU clinician registered with WC or choose an alternative WC-registered external provider for funding
Mental Health and Wellbeing Action Plan 2022 - 2025
This three-year action plan aims to make our workforce safe and mentally healthy. It will equip our people with the knowledge, tools, support, and services they need. The plan has four key pillars:
Wellbeing is more than just the absence of disease or illness. It is the ability to function well psychologically, physically, emotionally, and socially. Wellbeing enables us to work productively and creatively. It helps us form positive relationships and contribute meaningfully to the world around us.
Our approach is underpinned by the Northern Health’s 5 Ways to Wellbeing.This is a set of practical lifestyle habits to help support overall health and wellbeing.
Connecting first responders and their immediate families to their communities through physical fitness, social activities, and purposeful volunteering.
A national Aboriginal and Torres Strait Islander organisation that provides a platform to amplify the voices and lived experience of Stolen Generation survivors and their families.
Providing up to date information on 400,000 services, from education and training to health and housing.
Physical activity benefits both your body and mind. Engaging in exercise releases endorphins, which enhance mood and improve sleep quality.
Maintain an active lifestyle. Venture outdoors for a walk or run. Participate in sports, dance, cycle, or engage in gardening. Discover activities you enjoy and incorporate them into your routine. Regular exercise boosts your mood and clears your mind.
Connecting first responders and their immediate families to their communities through physical fitness, social activities, and purposeful volunteering.
Get access to a multitude of partner fitness facilities across Australia with a single membership.
Being mindful of our emotions and thoughts can help us remain calm. This awareness reduces stress and enhances our ability to handle challenging situations.
Stay attuned to your surroundings. Observe the changing seasons and the environment around you. Appreciate the sights, smells, and sounds as you go about your daily activities.
Pay attention to your feelings. Practice this mindfulness while walking, eating lunch, or waiting for a train. Being present in the moment can promote calmness and reduce stress.
Connecting first responders and their immediate families to their communities through physical fitness, social activities, and purposeful volunteering.
Supporting the mental health of parents and families during pregnancy and first year of parenthood.
Looking after yourself
Our employees and volunteers rely on their families for support. We know the stress they bring home affects you too. We want you to feel supported and able to access services if you need them.
Caring for someone who is struggling can impact your mental health. Looking after yourself is important for both your wellbeing and theirs. Taking time for yourself will give you the energy and strength to support them better.
Aim for 20 minutes of daily exercise to boost energy and mood. Start with small and manageable activities like taking the stairs instead of the lift.
Aim for eight hours of sleep each night. Limit your screen time and avoid staying in bed if awake for over 20 minutes.
Eat regularly to maintain your energy and blood sugar levels. Choose foods that impact your mood long-term. Read the government’s guide to healthy eating.
Stay up to date with your health checks. Take prescribed medications to maintain physical and emotional resilience.
Avoid alcohol and drugs for stress relief. Instead, choose exercise, relaxation, and spending time with loved ones.
Social connections are vital for emotional health. Maintain friendships and join community or hobby groups to reduce stress and loneliness.
Stay connected with social apps such as Meet Up and Bumble. Take part in the free events with your family, organised by Ambulance Victoria and Fortem.
Use relaxation strategies and consider activities such as:
Scheduling breaks, going for a walk, or spending time at the park.
Soothing the senses (have a nice warm bath or shower or listening to some music).
Try a breathing exercise.
Practice gratitude.
Use imagery (imagine a tropical beach or a lush woodland forest).
Depression is different to feeling sad. It is a debilitating condition that makes you have a very low mood for at least two weeks. There is not always an obvious cause for depression.
Sometimes, depression can lead to thoughts of self-harm or suicide.
Common symptoms of depression include a persistent low mood and emotional numbness. People may lose interest in activities they once enjoyed and withdraw socially. Changes in sleep and appetite, low energy, and difficulty concentrating are also common. Negative thoughts and recurring thoughts of death or self-harm can occur as well. Learn more about symptoms of depression.
Staying active and getting back into enjoyable activities can help manage depression. It can also be helpful to plan and complete activities that you feel good or proud of accomplishing.
People who are depressed often feel the urge to withdraw and hide away. It can also be hard for people who are used to being in a ‘helper’ role to admit to needing help. If this is you, remember there are people out there that want to be there for you to provide support. Connect with loved ones for support and seek professional help when needed.
For more information about depression, contact one of our many support services. You can also reach out to Beyond Blue or Black Dog Institute.
Anxiety
Anxiety is a normal, human emotion, just like sadness or joy. It becomes problematic when it makes us perceive non-existent threats or starts to affect our day-to-day life. This is called anxiety disorder.
Common symptoms of anxiety disorders include constant worry and avoidance of activities. People may have trouble concentrating and making decisions. They might feel agitated and experience physical symptoms. These can include rapid breathing, chest tightening, sweating, and digestive issues.
Anxiety can be managed with relaxation techniques. These include slow diaphragmatic breathing, progressive muscle relaxation, and mindfulness meditation.
Visit Beyond Blue for more information about anxiety or reach out to one of Ambulance Victoria’s support services.
Post-traumatic stress disorder (PTSD)
PTSD can occur after witnessing or experiencing a traumatic event, such as car accident, assault, natural disaster, or sudden death of a loved one.
Common symptoms of PTSD include re-living the traumatic event, feeling hyper-alert or on-edge, avoiding reminders of the event and feeling detached or numb.
It is also possible for people to experience secondary trauma from a loved one’s PTSD.
If you’ve experienced a traumatic event, talk about your feelings with others and use healthy coping strategies like exercise, socialising, and self-care, while avoiding drugs, alcohol, and other numbing mechanisms.
Mental health is not binary. We are not simply ‘well’ or ‘unwell’. Instead, everyone falls somewhere along the mental health continuum.
Excelling
Content with life.
Positive attitude.
Socially active.
Normal sleep.
Energetic.
Surviving
Stressed and irritable.
Some negative thoughts.
Decreased social activity.
Restless.
Struggling
Down, worried.
Negative attitude.
Withdrawal from others.
Disturbed sleep.
Crisis
Depressed and anxious.
Suicidal thoughts or actions.
Social isolation.
Excessive alcohol or drug use.
Absenteeism.
Moving back and forth on this continuum is normal and can happen over a month, a week, or even a short moment. Mental health is complex, and even without a diagnosis, someone may not be excelling.
Family members are often the first to notice early changes in mood, thinking, and behaviour. If you or your loved one is feeling distress, you should seek help. You can access 24/7 mental health support from Beyond Blue or Lifeline.
Starting a conversation about your loved one’s mental health isn’t easy, but it can make a big difference.
PALS (Prepare, Ask, Listen, Support) is a simple acronym to help you get started:
Prepare:
Feel ready and be in the right headspace.
Know what you want to say. Make some notes and practise different responses.
Be prepared for unexpected reactions. Your loved one might not be ready to talk or may express difficulties that are more serious than you anticipated. Both reactions are possible, and valid.
Choose the right moment to have the conversation.
Ask:
Start by asking how they are feeling.
Use open-ended questions to encourage conversation. For example: “How are things going?” or “You’ve seemed a bit quiet lately. What’s on your mind?”
Avoid confrontation if they don’t want to talk but let them know you are there to listen.
Listen:
Give them the opportunity to talk and really listen.
Validate their experience.
Support:
Don’t rush into ‘fixing’ them.
Ask what you can do to help.
Encourage them to talk to others and seek professional support.
Work with them to create a plan to start improving their mental health.
Get help if you’re worried about your loved one. A mental health professional can give advice and provide you with support.
If you are concerned about your loved one, speak up. Talking about suicide does not ‘put ideas in their head’. A supportive and open conversation could save their life.
The Department of Health has a suicide prevention webpage which has information about suicide prevention strategies in Victoria.
If they are at immediate risk of harm, please call Triple Zero (000).
It can be hard to call emergency services when your loved one is an AV employee or volunteer. Keeping them safe is always our number one priority.
We often notice changes in our loved ones before they do. Sometimes our loved ones aren’t ready or able to acknowledge that they are not coping.
It can be frustrating to watch your loved one struggle. There are ways you can show your support.
Be patient with your loved one. Resist the urge to ‘fix’ their problems. Often, they just want you to listen. Stay open and approachable and try not to force the conversation.
Remember to also look after your own mental health and wellbeing. If you need support, we are here to help. Access Ambulance Victoria support services on 1800 MANERS (1800 626 377).
If you need immediate help or guidance, reach out to these services:
It’s normal for AV employees and first responders to be impacted by their job. Being a paramedic is rewarding, but it can also be difficult and demanding. Your loved one’s wellbeing will be affected in both positive and negative ways by their work.
Some of the stressful parts of being a paramedic include:
Contacting 1800 MANERS (1800 626 377) to access AV’s different support services.
Open conversations with managers and colleagues.
Working together to improve wellbeing.
Developing a healthy outlook on life by focusing on what you can control over what you cannot.
Working in emergency services has many benefits. Our people make a huge difference in their patients’ lives and provide important support for their communities. They often feel joy and achievement from their work. Other benefits include:
AV does not partner with or endorse any external organisation. AV also does not endorse any external services listed on this page. While the resources are from reliable sources, it's up to individuals to research on their own. AV also cannot recommend any financial services.
