Your exclusive Hitachi Rail STS offer

Published April 2026 Expert contributor: Dr Michael Player, clinical psychologist Words by Sabrina Rogers Stress is a natural part of life, but when it persists, it can impact your health. Effective stress management is essential for everyday wellbeing. Stress is something we all deal with from time to time, whether it’s from work deadlines, moving house or receiving an unexpected bill. More than half of Australians (59%) experienced at least one personal stressor in the past year, according to the Australian Institute of Health and Welfare (AIHW). But what happens when everyday stress persists and starts to negatively impact your wellbeing? Building healthy habits like exercise, good sleep and balanced eating – along with a few stress coping strategies like mindfulness and deep breathing – can help you manage life’s pressures. Here’s everything you need to know about stress management. What is stress? Stress is normal and usually temporary. When you’re under pressure or facing a new challenge, like sitting an exam or giving a speech, your body can physically react, releasing hormones that make your heart race and your palms sweat. This feeling usually fades once the stressful event is over. Chronic stress, on the other hand, lasts for a longer period of time – often when problems or worries start piling up. “Stress adds up,” says registered clinical psychologist Dr Michael Player. “If you have one or two stressors in your life, you might be okay. But if work is busy, things aren’t going smoothly at home and you have a bad night’s sleep, your capacity to deal with stress will go down. “Then, you might not eat well or exercise, or you might have a blow-out on the weekend, and that only makes things worse. That’s when stress can become chronic and start affecting your health.” According to Health Direct, most common causes of stress include: work pressures financial difficulties relationship issues health problems (your own or someone close to you) major life events (including a birth, separation, divorce or the death of a loved one). Signs you’re too stressed Not all stress is bad for you. Sometimes, it can help you be productive and face challenges. So, how can you tell when stress stops being helpful and starts becoming harmful? Keep an eye out for the following signs and symptoms: trouble sleeping or feeling exhausted headaches tense or sore muscles upset stomach appetite changes increased drinking, drug use, smoking or gambling feeling overwhelmed or like you’re not coping worrying a lot or feeling on edge mood changes, irritability or anger trouble concentrating withdrawing from family and friends thoughts of self-harm or suicide. How chronic stress can affect your health Over time, if you don’t take steps to manage it, stress can increase your risk of developing a range of physical and mental health issues. These include: high blood pressure type 2 diabetes heart disease back, neck or shoulder pain headaches upset stomach or reflux weakened immune system, causing more colds, flus and infections mental health issues like anxiety and depression burnout. Are there ways to prevent stress? Stress is a natural response to challenging situations, so you can’t prevent it completely. According to Better Health, adopting healthy habits is the best way to help you cope with life’s demands. Exercise regularly: Aim for 30 minutes of moderate-intensity activity like brisk walking, cycling or swimming at least five days a week and some muscle-strengthening exercises at least two days a week. But remember that any movement is better than none. Eat well: Try to limit foods that are high in sugar, salt and saturated fat (like fast food). Eat more fruits and vegetables, whole grains (wholemeal or wholegrain bread and brown rice), lean protein (fish, chicken, lentils and beans) and healthy fats (olive oil, avocado, nuts and seeds). Prioritise sleep: Getting enough high-quality sleep is crucial when it comes to managing stress. Try these tips to improve your sleep and beat fatigue. Connect with others: Did you know social connection actually improves your health? Regular catch-ups with mates can relieve stress by helping you switch off, clear your head and feel supported. Do things you love: “Make time in your week to do an activity you enjoy,” says Dr Player. “It could be swimming, surfing or building model trains. It doesn't matter what it is as long as it takes your mind off the stress in your life. If you have no idea what you love doing, think back to what you enjoyed as a teenager and give it a crack again.” The key is to start with small, achievable changes and build up from there. “Make your goals so easy that you can’t fail week one,” says Dr Player. “Rather than three 10-minute walks, aim for just one. Did you get it done? Great! You won this week, and next week you can aim for two walks. “It’s that kind of gradual approach that leads to lasting change.” Stress management tips When things start piling up, try these stress coping strategies. Breathe: “Slow breathing is one of the fastest ways to activate your parasympathetic nervous system, which helps you calm down,” says Dr Player. “A simple technique is to breathe in for four and breathe out for eight. Make sure you’re breathing into your belly and not just your chest.” Practise mindfulness: It might sound like a buzzword, but mindfulness can be as simple as noticing when your mind is racing and bringing it back to the present moment. The 5-4-3-2-1 technique can help: name five things you can see, four things you can hear, three things you can feel, two things you can smell and one you can taste. Meditate: Apps like Calm and Headspace can help you clear your mind with simple guided meditations in under 10 minutes. Break a sweat: Try a short walk, run or gym session to relieve stress quickly. Chat to a mate: It might feel awkward to reach out to a friend when you’re feeling the pressure, but the more you do it the easier it will feel. It will also encourage them to reach out to you when they’re having a hard time. When to seek help If stress becomes overwhelming, speaking to your GP is a good place to start. They can refer you to a mental health professional like a psychologist for support. If you’re an RT Health member, you may be able to access benefits for mental health services under the psychology annual limit of your cover. “A lot of [people] will get an expert to help them grow their business or renovate their house, but they won’t get help from a mental health expert,” says Dr Player. “Instead of seeing it as something wrong with you, try to look at it as an opportunity to feel like yourself again and bring your best self to each day.” Ready to take control of your stress? If you’re an eligible RT Health member* and need support, you can claim for online cognitive behavioural courses delivered by THIS WAY UP. These evidence-based programs have been developed by psychiatrists and clinical psychologists to help you manage issues like stress, depression, generalised anxiety, social anxiety, health anxiety, panic and more. If you’re in crisis and need to speak to someone now, call Lifeline on 13 11 14. In emergencies, call 000. IMPORTANT INFORMATION * THIS WAY UP is available to RT Health members with Deluxe Extras, Top Extras and Smart Extras cover, up to their annual limit of $120 per person, paid under Psychology benefits. The benefit payable will depend on the program you choose. This wellbeing message is brought to you by the team at RT Health, a division of HCF, The Hospitals Contribution Fund of Australia Limited (ACN 000 026 746). This communication contains information which is copyright to HCF. It should not be copied, disclosed or distributed without the authority of HCF. Except as required by law, we do not represent, warrant and/or guarantee that this communication is free from errors, virus, interception or interference. All reasonable efforts have been taken to ensure the accuracy of material contained on our website. It’s not intended that this website be comprehensive or render advice. The information provided on this website is general information only and may not be suitable to your individual circumstances or health needs. Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website. 

Published January 2026 Expert contributor: Patricia Kennedy Smythe, Senior Operations Manager, RT Health Words by Angela Tufvesson Confused by the different health insurance tiers and what they cover? We break down what they are and how to choose the right one for your needs and budget. In Australia, private hospital cover falls under one of four tiers: Gold, Silver, Bronze and Basic. Each tier has a set of minimum services that it must include, which are set by the government. Some policies include additional clinical categories on top of this and are called ‘Plus’ policies, such as Bronze Plus or Silver Plus. Your health needs, lifestyle and finances naturally change over time, so it’s important to regularly review your cover and make sure you’re getting the right balance of benefits, flexibility and value. Whether you’re planning to start a family, approaching retirement, navigating a chronic condition or focused on the cost of living, comparing your health needs to the types of things covered on the different health insurance tiers can help you decide which level of cover is right for you. This article gives a general overview and doesn’t cover all exclusions or details of the policies mentioned. Before deciding on any cover, make sure to review the full terms and speak with us to discuss your specific needs. What’s covered with Gold cover? Gold cover represents the highest level of private health insurance. Under RT Health’s Gold Optimal Hospital cover, you’re covered for all the clinical categories set out by the Australian Government – everything from assisted reproductive services, pregnancy and birth, to joint replacements and hospital psychiatric services. “Because of the extensive cover it offers, premiums for this type of hospital cover are higher than for other tiers,” explains Patricia. Our Gold Optimal Hospital cover must be purchased with an RT Health extras cover, and is ideal if you’re looking for extensive cover. It often suits people with complex health needs or anyone looking for maximum flexibility and peace of mind. If you’re planning a family, getting older or living with a chronic condition requiring regular specialist care, this level of cover might be right for you. What’s covered with Silver cover? With Silver cover, you’re covered for heart and vascular system, implantation of hearing devices, and plastic and reconstructive surgery. You’re not covered for things like pregnancy and birth or weight-loss surgery. At RT Health, we have two options for Silver Cover: Silver Plus Standard Hospital cover and Silver Plus Assure Hospital cover, which comes with more inclusions. “Silver Plus Assure covers you for dialysis for chronic kidney failure and insulin pumps, while these aren’t covered under Silver Plus Standard,” explains Patricia. However, both strike a good balance between cost and coverage. They’re often a good option if you’re generally healthy and not planning to have a baby in the near future. You might already have a young family and need cover for the usual scrapes, breaks and illnesses. Or maybe you’re someone who works with their hands and need cover for injuries or joint issues. What about Bronze and basic cover? Bronze and basic cover typically cover the basics. With Basic Plus Starter Hospital cover, you’ll be covered for things like tonsils, adenoids and grommets, joint reconstructions, and treatment for a hernia and appendicitis. RT Health’s Bronze Plus Essential Hospital cover will also cover you for things like diabetes management (excluding insulin pumps), and chemotherapy, radiotherapy and immunotherapy for cancer. “While Bronze Plus and Basic Plus are lower levels of cover, if you’re just starting out, they may be a good option for you,” says Patricia. If you’re young, healthy and on a tighter budget – or your income has reached the threshold where you’ll be charged the Medicare Levy Surcharge without hospital cover – Bronze Plus Essential or Basic Plus Starter Hospital could be the right option for you. Extras cover For comprehensive healthcare and peace of mind, pair your hospital cover with extras. Extras cover pays benefits towards things like prescription glasses, dental check-ups, physio appointments and psychology and/or counselling, supporting your day-to-day health and wellbeing. With RT Health, you can choose between three levels of extras cover – Top, Smart and Value – which you can mix and match with different levels of hospital cover. When to review your cover Patricia suggests reviewing your cover regularly and whenever your life is changing. If it's no longer meeting your needs, you might want to consider switching to a different level of cover. “If you’re thinking of starting a family, it’s a good time to have a look at the options available,” she says. “At the other end of the spectrum, a lot of people as they get older no longer need cover for things like pregnancy, so they may consider changing from Gold cover to another tier. “Any time you feel private health cover is becoming unaffordable, or if you’re not sure you have the right level of cover, it’s best to give us a call, because there may be options we can offer you,” she adds. Keeping your cover (instead of cancelling it) can also help you avoid paying Lifetime Health Cover (LHC) loading – an extra 2% on top of your hospital premium for every year you go without cover after turning 31. If you do update your cover, it’s important to keep in mind any waiting periods you may need to serve (12 months for pre-existing conditions and pregnancy and birth, and two months for other services). “If you’ve already met the waiting period for a particular service, you don’t have to re-serve it,” explains Patricia. “But if you’re on a new cover that covers you for new services, then you’ll have to serve the waiting periods.” Still have questions? If you need some advice or want to know more, we’re here with you every step of the way to help you get more value from your cover. Our Member Care team can answer any questions you have. Give them a call on 1300 886 123 or get in touch via email at help@rthealth.com.au This wellbeing message is brought to you by the team at RT Health, a division of HCF, The Hospitals Contribution Fund of Australia Limited (ACN 000 026 746). This communication contains information which is copyright to HCF. It should not be copied, disclosed or distributed without the authority of HCF. Except as required by law, we do not represent, warrant and/or guarantee that this communication is free from errors, virus, interception or interference. All reasonable efforts have been taken to ensure the accuracy of material contained on our website. It’s not intended that this website be comprehensive or render advice. The information provided on this website is general information only and may not be suitable to your individual circumstances or health needs. Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website. 

Published January 2026 Expert contributor Dr Daniel van den Hoek, Senior Lecturer, University of the Sunshine Coast Words by Donnay Torr Taken a break from exercise? An expert shares tips on how to start exercising again and stick to your new workout routine. We all know how important it is to exercise – but doing it consistently? That’s the tougher part. Between long workdays, irregular hours and the never-ending demands of family life, finding time (and energy) to hit the gym can feel almost impossible. One in three Aussies say they don't have enough time to exercise. And fewer than half of us stick to a regular routine after we start. “Sometimes, we get caught up thinking that we need a full session or a certain amount of time to make exercise worth it,” says Dr Daniel van den Hoek, Senior Lecturer in Clinical Exercise Physiology at the University of the Sunshine Coast. “If we can shift our thinking to ‘something is better than nothing’, we can maintain engagement and a routine through busy times, so that when life calms down, we can level up rather than restarting.” If it’s been a while since your last workout, here are some tips on how to start exercising again. 1. Make your workout routine fun The best workout routine is one you’ll stick with. “Novelty and enjoyment are essential to long-term engagement with physical activity, so find what you enjoy and do what you can,” says Dr van den Hoek.  “We want exercise to feel like something we want to do, not something we should do.” So, pick something you like: walking the dog, riding your bike, swimming laps, joining a dance class, running on the beach or outdoor gym sessions with mates. 2. Set achievable goals Setting goals can be difficult. Start by choosing one focus – building muscle, losing weight, improving flexibility, or increasing endurance – and set a goal that's specific and meaningful to you. “Start small, make targets specific and personal, and focus on gradual improvement,” Dr van den Hoek suggests. It also helps to define your ‘why’, says Dr van den Hoek. He suggests taking a moment to reflect on the personal reason for exercising and choose outcomes that genuinely matter to you. For instance: “I’ll start with 15 minutes of easy exercises three times a week for the first month”, or “I’ll walk to and from work twice this week instead of driving.” 3. Aim for steady progress Think you don’t have time to exercise? This is where it can be helpful to shift your mindset away from ‘I need an hour at the gym’ to ‘I’ll move whenever I can’. Here are some easy ways Dr van den Hoek says you can fit movement into your daily routine. Exercise snacking. Try squeezing in short, frequent bursts of movement throughout the day. A 5-minute routine (e.g. 1 minute each of jumping jacks, squats, push-ups, mountain climbers and plank) can feel more achievable than one long workout – and it works. “It also reframes exercise as something achievable that everyone can build into their routine.” Turn everyday moments into a home workout. This could mean calf raises while brushing your teeth, wall-sits during TV ads, incline push-ups at a kitchen counter, squats while the coffee brews – every little bit counts. Use your own space. “See your environment as an exercise-friendly zone. Stairs become cardio equipment, a wall is for wall sits, and the ground for floor exercises.” Tap into bodyweight training. This means using your own body as resistance (e.g. squats, lunges, push-ups and planks) without needing expensive equipment. “We spend so much time looking for the perfect gym, we forget that we were born with one. Our body is both the equipment and the environment, a portable gym designed for movement, anywhere, anytime.” 4. Stay motivated You’ve started – now here’s how to stay motivated. Stay flexible – if you miss one week, pick it up the next. Rally your mates to keep you accountable. Research shows social connections help us stick to an exercise routine better than just tracking it ourselves. Finally, remember that nobody’s perfect, and doing something is always better than nothing, says Dr van den Hoek. “If you find yourself in a slump, don’t give up. Switch things up, reach out to someone for advice or support and be kind to yourself.” 5. Talk to an expert Been out of the exercise game for a while or managing injuries or health conditions? Talking to an expert can help you feel more confident as they’ll guide you on what exercises to try based on your needs and abilities. “Accredited exercise physiologists and exercise scientists can help you explore your options and guide your exercise volume and intensity safely,” adds Dr Van den Hoek. “Seek advice when you’re unsure about what to do, have safety concerns, or if you’re returning from injury, illness or an extended break.” And if it’s covered by your RT Health extras, you may get a rebate to help with the cost of the appointment. Save on your gym membership Did you know you might be able to claim some of the cost of your gym membership with RT Health? To find out how just give us a call on 1300 886 123 or send a quick email to help@rthealth.com.au. We’ll be happy to help.