For people living in rural and regional communities, seeking mental health support is not always as simple as making an appointment.
Sometimes, it means taking time away from work, organising childcare, driving long distances, paying for fuel, finding somewhere to stay or fitting the appointment around farm, family or business demands. With the cost of living continuing to place pressure on households, these practical barriers can start to add up quickly. Fuel, food, accommodation and time away from income-generating work all contribute to the true cost of travelling for care.
As Rural Adversity Mental Health Program (RAMHP) Coordinator, Kourtney Orman, explains, cost-of-living pressures can add “another layer of consideration” for people already navigating difficult circumstances. For farming communities, she says “it already takes a lot of resources for somebody to come off the farm” to access support, before adding in the cost of the service, fuel and time away.
For some people, just getting out the door can be enough to delay reaching out.
But support does not always have to mean getting in the car.
Online and phone-based mental health services are helping more rural people stay connected to care in ways that are practical, flexible and easier to fit around daily life. These services can include phone counselling, web chat, online mental health programs, telehealth appointments, peer support forums and service navigation. The Australian Government describes digital mental health services as free or low-cost supports available online or by phone and notes they can be especially important where face-to-face support is harder to access.
For rural communities, that matters.
Everyone’s circumstances are different. Some people prefer the privacy of accessing support from their own space, while others face practical barriers that make in-person appointments difficult. Distance is only one part of the picture. Privacy in small towns, limited local services, work commitments, seasonal pressure and the financial cost of travel can all make it harder to access support in person. Online or phone-based options can reduce some of those barriers by allowing people to connect from home, work, the ute, or another safe and private space.
Kourtney says online support can also be a valuable option for people in small towns where “people know people, or people know of people.” For someone worried about being seen accessing support locally, online or phone-based options can offer a more discreet way to start the conversation.
A common misconception is that online support is only something to use when there are no other options. In reality, it can be a useful first step. For someone who is unsure about talking to a professional, worried about being seen walking into a local service, or unable to travel for an appointment, a phone call or online chat can make support feel more accessible.
“It’s definitely a real support,” Kourtney says. She explains that online options can range from telehealth with a psychologist or counsellor through to self-help resources, education tools, apps and strategies people can work through in their own time.
It can also help people act earlier.
Kourtney says signs that someone may benefit from support can include changes in mood or behaviour, withdrawing from activities they usually enjoy, finding it hard to unwind, changes in sleep or appetite, or leaning more heavily on alcohol to wind down. Often, she says, it is someone close to them who notices first – a family member, friend or partner recognising that they are “not yourself at the moment.”
The impact does not have to be dramatic to be meaningful. Sometimes it is simply someone feeling less alone, more in control. Sometimes it is understanding what support is available. Sometimes it’s about making a plan, booking a GP appointment, contacting a counsellor, or finding a service that fits their needs. Getting that first connection underway.
Kourtney recalls an example where someone was unable to access a service close to them because of lengthy wait times. Instead, they accessed online psychology support, which was also more cost-effective because it was available through a bulk-billed service. This meant they could receive support while waiting for a local service to have capacity.
Online support can also be flexible. It may suit people who cannot easily leave the property, those managing caring responsibilities, workers with unpredictable schedules, or people who feel more comfortable starting a conversation from a familiar environment.
Kourtney also notes that online support does not have to sit separately from face-to-face care. In many cases, online tools, apps and resources are recommended by counsellors or psychologists as an additional layer of support outside appointments. “A lot of the time online is actually complementary to face-to-face,” she says.
Importantly, online and phone support does not replace every form of care. Some people will still need face-to-face support, clinical care or urgent help. But it can be an effective, practical pathway into support and for many rural people, that first step can be the most important one.
RAMHP is one option that can help people navigate where to start. RAMHP Coordinators help link people in regional, rural and remote NSW with appropriate services and resources, and can help communities better understand available mental health supports.
Kourtney describes RAMHP as “a really good touch point” for people who know something is going on but are not sure where to begin. While RAMHP is not a clinical service, Coordinators can talk through someone’s situation confidentially and help them start the process of finding the right support.
If you or someone close to you has been putting off support because travel feels too hard, too expensive or too much to organise, online or phone-based help may be a practical place to begin.
Support does not have to wait until things reach crisis point. Sometimes, the right help can start with a conversation from wherever you are.
To learn more and find a Coordinator near you, visit RAMHP’s Get Support page.