Wednesday 1 July 2020 is Triple M's No Talk Day.

On air all day, on all 43 Triple M Stations across Australia will have NO ADS, NO SHOWS, NO ANNOUNCERS, NO NEWS, and NO TRAFFIC.We're not talking so you can.

Every day in Australia, six men die by suicide. It's the number one killer of men aged 18-44.

Sometimes men don't talk about what is affecting them, which is why on Triple M's No Talk Day, right across Australia, we're not talking. We want you to have that important conversation with the people who matter to you. It might be the most important chat you ever have.

But talking is hard. Below, we've worked with our mates at Beyond Blue to give you some tips and tools for approaching that difficult, but important, conversation.

Meanwhile, to help show that we all feel the effects of bad times and negativity, here's a Triple M Special Podcast with the one and only Jimmy Barnes, talking about his experiences and how he has come through dark times. We're very proud of this one and encourage everyone to have a listen:

Here are your tools for dealing with tough times. And for starting a conversation with someone who you think is doing it tough:

1. Wallow ... constructively

If youre having a down day, have it. Let yourself feel the emotions butdont stay there.

You may find yourself focusing on one thing that went wrong instead of many things that went right.

Considerwriting about what youre experiencing. Then, when the feelings lift, write about that, too.

Push yourself to recognize the good. Write was happy about the event or day. Then write down what went wrong.

Seeing the weight youre giving to one thing may help you direct your thoughts.

2. Set attainable goals

Instead of a long list of tasks, consider setting one or two smaller goals.

For example:

When youve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of achievements and not an untouched to-do list.

3. Reward your efforts

All goals & successes are worthy of recognition. When you achieve a goal, do your best to recognize it.

You may not feel like celebrating with a double fist pump, but recognizing your own successes can be apowerful weaponagainst depressions negative weight.

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4. You may find it helpful to create a routine

Ifdepressive symptomsdisrupt your daily routine, setting a gentle schedule may help you feel in control.

But these plans dont have to map out your entire day.

Focus on times when you feel the most disorganized or scattered.

Your schedule could focus on the time before work or right before bed. Perhaps its only for weekends. Focus on creating a loose, but structured, routine that can help you keep your daily pace going.

5. Do something you enjoy...

Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.

Try to push back and do something you love something thats relaxing, but energizing. It could be playing an instrument, kicking the footy, hiking, or biking.

These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.

6. ...like listening to music

Researchshows music can be a great way to boost your mood and improve symptoms of depression. It may also help youstrengthenyour reception of positive emotions.

Music may be especially beneficial when performed in group settings, such as a band.

You can also reap some of the same rewards simply by listening.

7. ...or spend time in nature

Mother Nature can have a powerful influence on depression.Researchsuggests people who spend time in nature have improved mental health.

Exposure to sunlight may offer some of the same benefits. It can increase your serotonin levels, which can provide atemporary mood boost.

Consider taking a walk at lunch among trees or in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.

8. ...or spend time with loved ones

Depression can tempt you toisolate yourselfand withdraw from your friends and family, but face-to-face time can help wash away those tendencies.

If youre unable to spend time together in person, phone calls or video chats can also help.

Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do, too.

9. Try something new entirely

When you do the same thing day after day, you use the same parts of your brain. You can alter your brain chemistry by doing something entirely different.

Researchalso shows doing new things can improve your overall well-being and strengthen your social relationships.

Consider trying a new sport, taking a creative class, or learning a new cooking technique.

10. Volunteering can be a great way to do both

Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.

You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.

Bonus: People who volunteer experience physical benefits, too. This includes areduced riskofhypertension.

11. You can also use this as a way to practice gratitude

When you do something you love, or find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.

Researchshows gratitude can have lasting positive effects on your overall mental health.

Whats more,writing downyour gratitude including writing notes to others can be particularly meaningful.

12. Incorporating meditation may help ground your thoughts

Stress and anxietycan prolong your depression symptoms.

Findingrelaxation techniquescan help you lower stress and invite more joy and balance into your day.

Researchsuggests activities likemeditation,yoga,deep breathing, and evenjournalingmay help you improve your sense of well-being and feel more connected to whats happening around you.

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13. What you eat and drink can also affect how you feel

Theres no magic diet that will treat depression. But what you put into your bodycan have a real and significant impacton the way you feel.

Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, soft drinks, and depressants like alcohol

Some people alsofeel betterand have more energy when they avoid sugar, preservatives, and processed foods.

If you can, consider meeting with a doctor or registered dietitian for guidance.

14. If youre up for exercise, consider a walk around the block

On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can be powerful depression fighters.

Researchsuggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also helppreventfuturedepressive episodes.

If youre able to, take a walk around the block. Start with a five-minute walk and work your way up from there.

15. Getting enough sleephas a noticeable, positive effect

Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.

Aim for eight hours of sleep per night. Try to get into ahealthy sleeping routine.

Going to bed andwaking up at the same timeevery day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel morebalanced and energizedthroughout your day.

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Triple M's No Talk Day: How To Start The Conversation - Triple M