BLUE TREES EVERYWHERE! THE BLUE TREE PROJECT
INVISIBLE BOYS HOLDEN SHEPPARD
A CONSCIOUS CHRISTMAS STRESS AGILITY
NEED A FRIEND? DISCOVER BEFRIEND
HELPING FAMILIES TO BLOOM LIT THERAPY
FOCUS & CONCENTRATION ARE YOUR FRIENDS
POSTVENTION:
SUPPORT AFTER SUICIDE
SELF CARE
Available in paperback or ebook format.
This book debunks some of the common misunderstandings around mental health and mental illness and provides practical strategies for you to use to support your own mental health as well as support those around you.
$22 INC GST
Feeling stressed? Overwhelmed? In a funk?
Need some support for your mental health?
This guided 52 week journal will give you practical ideas and guidance to enhance your wellbeing through two strategies. Each week a new journal activity will encourage you to continue actively enhancing your mental health.
You can choose from two different formats – a printed A5 journal or weekly emails delivered straight to your inbox.
$17.60 INC GST
You can develop your organisation’s mental health culture through a targeted information program which includes integrated articles in your newsletter, informative posters, information on your intranet to develop awareness, and skills to recognise and respond to mental health issues in the workplace. The pack is designed around a 12-month campaign to raise mental health awareness in your organisation and focusses on building the individual resilience of your employees.
Educational videos for your intranet about how to have appropriate workplace conversations in relation to mental health and wellbeing.
Available in paperback or ebook format.
This book will provide knowledge about the relevance of mental health issues, a brief overview of common mental health issues and possible functional impacts and a range of proactive strategies and resources which may assist both the employee and the organisation.
$25.00 INC GST
The personal reflections journal provides a guiding hand in reviewing your values. Based on these values you will then set daily intentions and cultivate your gratitude.
Carrying out those two simple steps each day can make an incredible difference to your life.
$24.20 INC GST
This course delivers an overview of common mental health problems, reasonable adjustments, privacy requirements and balancing people needs with business needs. This course is delivered as four self-paced online assessed modules with individual assessment of learning. Each module has videos, recorded lessons, support notes and an assessment.
This pack includes short guidelines suitable for inclusion on your intranet.
Titles:
• What is mental health and mental health problems
• General impacts of mental health issues in the workplace
• How to respond if you have concerns about a colleague or employee’s mental health
• Strategies for managing mental health issues with an employee
• Responding to an employee or colleague who may be at risk of suicide
• Resources and supports for looking after your own mental health and wellbeing
EDITOR-IN-CHIEF: Tasha Broomhall
DEPUTY EDITOR
Janet Stevens
WRITERS: Tasha Broomhall
Julie Meek
RESEARCHER: Kelly Ho
PHOTOGRAPHERS:
Craig Broomhall
Jessica Gately As labelled via Unsplash
DESIGNER: Craig Broomhall
Blooming Minds© 2019 All Rights Reserved. We encourage you to share the content of this e-magazine with others who you think may be interested. However to comply with copyright please ensure that information is only shared in its full form and with the credit given to the authors. The information, opinions, suggestions and ideas contained in this publication are based on the experience of the contributors and research information which is believed to be accurate but not infallible. All effort has been made to render this information free from error or omission. Whilst written and presented in good faith, Blooming Minds and the contributors assume no responsibility or liability for any loss or damage caused directly or indirectly from this information. The material cannot substitute for appropriate professional opinion, which would take into account individual factors, specific situations, environmental conditions or circumstances likely to influence actions taken or avoided at any time. Please be advised, this presentation provides general information only, and should not be seen as professional advice specific to any particular situation, problem or person. If you require assistance for mental health issues please contact your medical practitioner or call Lifeline on 13 11 14.
s we move towards the end of the year, and indeed the decade, many of us will reflect on what’s passed, and imagine and plan for our futures. It is worth noting that over recent years Australia has increased general mental health literacy in our communities and yet we still have stigma. We’ve increased services for those experiencing mental health challenges, and yet still we don’t have enough to meet demand. So what is being done to bust stigma and better respond to the mental health needs of our communities? In this Edition we profile some fabulous initiatives which are quietly being developed to provide support around suicide bereavement, to improve the mental wellbeing of young people and families, and to build positive social connections. We also have a range of other articles to help you develop positive strategies for your own mental wellbeing.
Whatever this time of year means for you, whether it be of religious relevance, a turning over of the calendar, a time to set goals or just another collection of days, we hope this is a time of peace, love and laughter.
I hope you enjoy this edition, and as always, I’d love to hear your feedback and insights. Email me at info@bloomingminds.com.au
May you bloom, Tasha
Want some more ideas for how to help yourself bloom? Watch here.
I believe the most important single thing, beyond discipline and creativity, is daring to dare.
“ “
Maya Angelou
Organisations are becoming increasingly aware of the important role workplace cultures can have on both the wellbeing and effectiveness of their employees. It is well recognised that a positive connection between employees and the broader organisation increases productivity and creativity 1
One way of achieving positive employee relations is to create a culture which embraces and encourages connections. Creating cultural change which is responsive to the varied needs of employees, which embraces diversity and which champions strengths, can enhance employee performance and minimise organisational risks.
There has been growing popularity of the Mental Health First Aid (MHFA) course as the primary model of addressing needs around workplace mental health. Research shows that it improves general mental health literacy and responsiveness.
Mental Health First Aiders alone cannot develop positive mental health cultures, nor minimise risks and provide adequate controls to ensure obligations around psycological health and safety, non-discrimination and privacy are met. MHFA can provide one element of a multi-modal workplace strategy but should not be relied upon alone to create a positive, inclusive and productive workplace culture.
One approach to creating inclusive and responsive cultures is through Peer Support programs. Two common examples of Peer Support programs are:
• Peer Workers: working in mental health services (i.e. people with lived experience supporting the recovery of service users with mental health issues); or
• Peer Support Officers: employees in workplaces (especially in high-risk industries/ roles) who are trained to assist others needing support.
Peer Support Officers in workplaces can be effective however some criticism of this model highlights the risk that the outcomes of the support are dependent on the individual skills, wellbeing, boundaries, social acceptance and connections of the individual Peer Supporter. Empirical research on Peer Support programs in general workplaces is limited. There is a lot of research focussed on first responder and military organisations, as would be expected, given the high risk of exposure to psychological distress
inherent within these industries. Although the needs in these sectors exceed what more conventional organisations will face, the lessons learned in these organisations can inform the development of appropriate programs for a wide range of sectors.
What is clear from the research is that although there are both benefits and limitations to a model of PeerSupportOfficers there is now movement towards developing CulturesofPeerSupport as a stronger and more sustainable alternative.
The benefits of developing a CultureofPeerSupport are many and varied. It can:
• Build the capacity within the organisation to reduce future risks and increase current responsiveness to mental wellbeing;
• Create a culture of ‘this is how we do things around here’ thus organisations are not dependent on a limited number of individuals, but rather all employees are empowered to take action;
• Embed proactive processes in all levels of decision making, planning, strategy and implementation, so that the organisation is focussed on the wellbeing of all rather than addressing an isolated incident of crisis or risk;
• Establish clear boundaries regarding the purpose of the peer support and encourage all employees to be responsible for a collective approach in identifying risks and creating solutions – not just the peer support worker;
• Help to balance the employee’s job role with the peer support they provide so that they do not become a quasi-mental health worker; and
• Create peer support ‘mutuality’ which ensures that the diversity of the workforce is reflected and all employees feel they have someone to approach with whom they identify.
The Culture of Peer Support is driven by individuals, but not wholly dependent on individuals. Rather it is a collective, holistic approach.
In order to develop a culture of peer support, training of individuals is still key. However, beyond training, i there needs to be mechanisms which will increase the transfer of new knowledge and skills into individual and collective behaviours.
It should be noted that supervisor support is an important factor in the transfer of learned skills from a training environment into a workplace environment. Interestingly, support from peers is an even greater influence on the transfer of skills from training into practice 2.
Some key elements 3 to creating a culture of peer support are:
1. Training employees to help enhance a culture of psychological health and safety, within clear guidelines.
Having clearly defined goals, boundaries and pathways to support.
• The goal is not for trained employees to deliver mental health interventions, but to facilitate help-seeking.
• The goal is to connect with any disttressed employees and connect them with appropriate professional support.
• The trained employee should not focus only on crisis but also on promotion and prevention activities.
2. Clearly defined selection process:
• Application process and accreditation process to ensure those selected to help enhance the culture of positive psychological wellbeing have the suitable skills.
3. Equip a range of individuals with the skills and knowledge required, who will then develop this in their peers:
• Not dependent just on a few individuals, but a wide range of people who will be relatable across a diverse workforce.
4. Support for all employees trained in the role:
• Ongoing development opportunities to increase and maintain skills, to reflect on practice and to review future needs.
The Mental Health Champions Program was developed to address the short-comings of other Peer Suport models. It has been designed to meet the complex needs of organisations through building capacity to enhance both proactive and responsive mental wellbeing.The program includes:
• A Mental Health Awareness Audit - a review of policies and procedures and surveys for leaders and employees in order to develop clear and
realistic recommendations for improvement specific to your organisation;
• Executive Briefing Session to ensure your Executive can support the implementation of Champions across the organisation;
• Assisting your organisation to identify appropriate Champions from across all levels of the organisation (includes recruitment and assessment support);
• 5-day education program for Champions (including Mental Health First Aid, Leading Positively through Change, Mental Health for Leaders intensive and employee Mental Health awareness program).
Your Champions will have access to the following resources:
• Communication toolkit to develop awareness and skills in your organisation, consisting of posters, articles for intranet, newsletters and Toolbox conversation sessions;
• Champions quarterly MasterClass for ongoing professional development (4 per year of the program);
• Online Champions Vault of resources (Facilitator videos and activities for Champions to deliver education sessions to their colleagues);
• Online Employee Vault of resources (videos, articles, ebooks, short lessons they can subscribe to, to improve their own mental wellbeing & better support others, Workplace Mental Health for Leaders online course, It’s Time to Bloom
online course).
Your Champions will be equipped to facilitate the Mental Health for Leaders intensive and the employee Mental Health awareness sessions within your organisation, thereby building capacity across the organisation to appropriately recognise and respond to mental health issues. Through a combination of programs and resources your Champions will be able to develop and facilitate a supportive, inclusive, productive workplace culture to create a positive connection between each employee and the organisation as a whole.
This program will enable your organisation to meet your obligations around workplace psychological health and safety and to enhance positive wellbeing.
1. Achor, S, 2010, The Happiness Advantage: The Seven Principles of Positive Psychology that Fuel Success and Performance at Work, viewed 30/8/2015 <http://executiveeducation.wharton.upenn. edu/thought-leadership/wharton-at-work/2014/03/positivityhabits#sthash.ioFfMbxr.dpuf>
2. Chauhan, R., Ghosh, P., Rai, A., & Shukla, D. (2016). The impact of support at the workplace on transfer of training: a study of an Indian manufacturing unit. International Journal of Training and Development, 20(3), 200-213.
3. Creamer, M. C., Varker, T., Bisson, J., Darte, K., Greenberg, N., Lau, W., ... & Watson, P. (2012). Guidelines for peer support in high‐risk organizations: An international consensus study using the delphi method. Journal of Traumatic Stress, 25(2), 134-141.
4. Pilgrim, D. (2017). Key Concepts in Mental Health (4th ed.). London: Sage
How buoyant are you? Do you consider yourself to be resilient and strong? Do you thrive through challenges and bounce back from adversity? Do you engage positively with the blessings in your life and keep any turmoil in perspective? Or are you easily overwhelmed? Do you instead feel powerless and as though bad things always happen to you? Are you expecting the next catastrophe to be lurking just around the corner? When the catastrophe comes (which it must if you are waiting for it) do you then throw your hands up with despair and surrender to it?
Both mindsets and approaches are options that we can choose to engage with. We can’t always change the external circumstances in our lives, but we can do a lot to build our buoyancy so that we are able to face those circumstances in a way that better supports our mental health and wellbeing.
Buoyancy refers to our capacity to ride the tide of life. There are three levels of buoyancy that we need to develop:
Firstly there is the buoyancy we need when we’re experiencing a High Tide of challenges. It helps us to stand up to those bigger waves, and helps us bounce back when challenges occur. To deal
with High Tide challenges we need to have good stress agility – we need to know how to manage stress in the moment, and ongoing stress. We need realistic thought processes as well as good resources and supports to avoid becoming overwhelmed. We need to be able to stay focussed on dealing proactively with the challenges, rather than being dunked under the waves, struggling for breath.
Secondly, there is the everyday Ebb and Flow – the state in which you are floating along. You are strong and stable, flexible enough to move with the tide when required, yet not overwhelmed by little bumps in the ocean. It’s about not making a mountain out of a molehill or needing to jump from one drama to the next. It’s about us just being. To support our capacity to deal with the Ebb and Flow we need to be able to keep perspective when challenges occur. We need to ensure that we are not overreacting and look after our health and relationships proactively.
The third level of buoyancy is something that surprisingly many people struggle with. It is the freedom to experience and celebrate the joy of life when our challenges are at Low Tide. This is the capacity to enjoy life when all of the problems have disappeared out to sea, and only the jewels of the ocean (the shells and other treasures exposed by the receding tide) are on display. This is when things are good. It requires an openness to celebrate our achievements and to celebrate the achievements of others, rather than looking for the next crisis. It requires us to celebrate the blessings that we have and to be grateful for the positives in our life. As well as focusing on where we are heading, it is important that we also acknowledge and recognise the positives about where we already are. Cultivating an attitude of gratitude is extremely good for your emotional wellbeing. It helps you to enjoy your life day to day and to keep perspective when challenges take place.
This is an edited extract from BLOOM! - Mental Health and Wellbeing by Tasha Broomhall which can be ordered here
Photo: Craig Broomhall
Steve Batson
Chloé Merna
The loss of a loved one to suicide devastates families and loved ones. Postvention is the support provided to those who are bereaved by suicide and includes a range of timely, coordinated, and appropriate supports following a sudden loss. Traditionally, however, it can take years for those bereaved by suicide to seek support for themselves.
In an Australian first, the Peel and Rockingham Kwinana Community Response Steering Group (PaRK CRSG) and WA Police have collaborated to trial a service which will provide support to families after they have lost a loved one to suicide. The service will run for an initial 12-month period.
In response to a number of suicides in the Rockingham and Mandurah area in 2016, the initiative was created to enhance a comprehensive postvention plan developed by local agencies.
As part of this trial, when someone dies by suicide, it triggers a rapid response from support services, allowing them to reach out to the immediate family who has been affected, to offer counselling and other much needed support.
PaRK CRSG Chair, Steve Batson confirmed “The addition of the immediate notification service and the rapid response it allows means we can now reach out to more people even earlier to offer support in the critical period immediately following a sudden loss.”
WA Police Sergeant, Paul Trimble said, “There has been an extensive amount of work involving Police and other joint agencies around this trial to ensure families who are bereaved by a loss are receiving the best possible support and care available in the shortest amount of time.”
WA Primary Health Alliance Suicide Prevention
Trial Project Coordinator, Chloe Merna said, “The enthusiasm and dedication of local support services, health services and WA Police is paying off by delivering a truly coordinated postvention response to communities across Peel, Rockingham and Kwinana who, sadly, have been deeply impacted by suicide in recent years.”
While the group supported a small number of people through an unfortunate series of losses during 2018, they were only informed of these cases when Sgt Trimble was on duty. Since starting the trial 100% of losses have been identified and support offered. An extensive amount of work from all agencies involved has ensured that the pilot is compliant with the Coroners Act (1996) and legislation regarding confidentiality and the sharing of sensitive information.
There is a lot of interest in the program from both the WA government and other states and territories, however postvention community response groups must be established prior to the implementation of a similar service. Such groups will then be well positioned to provide the much-needed support to those affected by a sudden loss due to suicide.
Sgt Paul Trimble Mandurah Police District, Family Violence Team Coordinator.
Paul is a Police Sergeant and has been employed in the Western Australia Police Force for 27 years. During that time he has worked in a variety of locations and positions including several years in an isolated town in the North West of Western Australia which involved working closely with at risk youth in an Aboriginal community. Paul works closely with victims of serious crimes and families bereaved to ensure there are appropriate support persons or services in place to assist them in navigating their way forward.
Steve Batson RMN MBA Program Manager – Community Mental Health / ED Liaison.
Steve is a Registered Nurse and has worked in Mental Health Services since 1992. Originally from the UK where he has worked clinically or in a managerial capacity in a wide range of mental health services including Forensic, General, Older Adult, and Specialised Mental health Services; Steve emigrated to Australia to take up his current position with South West Metro Health Service in 2014. Steve is motivated to deliver high quality care and completed his Master of Business Administration in 2012.
Chloé Merna
Chloé is the Coordinator of the Perth South Suicide Prevention Trial with WA Primary Health Alliance.
With an honours degree in Education, Chloé has worked in an advice and advocacy capacity with University students in the UK and as an AOD counsellor in Australia prior to moving into Project and Program Management in the NFP sector. She has worked intensely with rural and remote communities experiencing intergenerational trauma and those impacted by the loss of young people to co-design and create meaningful and responsive place-based strategies and services. Chloé is driven by her passion for individual and community capacity building.
Losing someone to suicide is devastating. The range of emotions can be overwhelming. As well as the unbearable grief and disbelief, can be the personal recriminations. The ‘what if I…?’, the ‘I could have…’, or the ‘I should have…’. Processing the emotions experienced can be painful and confusing. Finding some support can be hugely beneficial in helping you through these difficult times.
The Suicide Call Back Service is available 24/7 to provide counselling for anyone who has been affected by suicide. By reaching out to this service, those who have been bereaved by suicide can receive support and help. You can access this service over the phone or register online through the website to talk to a professional counsellor.
Website: suicidecallbackservice.org.au
Contact: 1300 659 467
ARBOR is a service which can connect people with counsellors after experiencing suicide bereavement. The counsellors are volunteers who have experienced bereavement by suicide. They can give free advice as well as strategies on how to manage grief or they can refer you to other relevant services who can help you.
Contact: (08) 9263 2150 or arbor@anglicarewa.org.au
This service provides counselling for individuals who have not only been bereaved by suicide but also for individuals who are working with those going through that experience. While based in Melbourne, you can easily arrange for an appointment with Support After Suicide counsellors over the phone.
Website: supportaftersuicide.org.au
Contact: (03) 9421 7640 or aftersuicide@jss.org.au
For children and young people who are affected by suicide and know a loved one who has died by suicide, CYPRESS can provide long term counselling service and extensive support such as support groups, home visits and outreach.
Website: cypress.org.au
Contact: 1300 114 446 or cypress@anglicarewa.org.au.
ou may have seen one of the more than 300 blue painted trees that have been popping up across the vast Australian landscape.
What is now an international movement began one night in 2014 when friends Jayden Whyte and Tjarda Tiedeken snuck out and painted a tree blue on Jayden’s family farm in Mukinbudin. The tree was painted out of love, mischief and friendship, and Jayden wondered how his dad would react when he saw it.
Jayden was a young man with a promising future ahead of him. He was deeply loved, admired and respected by his family and many friends. However, like many others, Jayden experienced mental health challenges and was not supported by the mental health system where he actively sought assistance. In 2018, Jayden died by suicide.
The story of Jayden’s blue tree was told at his funeral, and from there his friends, family and strangers have started a social movement to raise awareness of mental health issues and to encourage people to have conversations with their loved ones.
We spoke with Kendall Whyte from the Blue Tree Project to understand more about the impact it is having and how people can get involved.
BM: PleasetellusabouttheBlueTreeProject.
KW: Blue Tree Project began as a grass roots’ project and has now flourished into a not-for-profit, making an impact. Our mission is to help spark difficult conversations and encourage people to speak up when battling with mental health concerns. By spreading the paint and spreading the message that it’s ‘ok to have a blue day’ or that ‘it’s ok to not be ok’ - we hope to help break down the outdated prejudice and stigma that is still largely attached to mental health.
BM: HowfarhasItspread?
KW: There are nearly 300 trees painted across Australia as part of our project. With it now spreading globally - UK (Nercwys), Germany (Brauweiler) and USA (Missouri).
BM: Whatimpactistheprojecthaving?
KW: It is certainly helping in engaging communities and bringing people together to paint trees. It is a safe space to talk about mental health whether its individuals sharing their own struggles or people wanting to help raise more awareness. We have been told by many people that it has started many conversations in their communities and helps people feel safer within their communities to speak out now. Parents have also said it is a great ‘road trip’ conversation to talk about how to look after ourselves in an appropriate way.
BM: Arethereplanstoextendthisfurther?
KW: We are in our final stages of incorporation and have a few big things planned for next year (and hopefully many years following). We hope that we can help spreading our project far and wide - particularly in our regional areas.
BM: Howcanpeoplegetinvolvedandsupportthe project?
KW: People can help out by grabbing a tin of paint and finding some mates to spread the paint. There are many other alternatives to painting a tree - such as murals, metal sculptures, fabric/wool wrapping. Many different groups have become involved. Community groups, sporting clubs, colleges and universities, mining companies (BHP, mineral resources), hospitals, nursing centres, schools.
BM: Whatdoyouwishpeopleknewaboutmentalhealth?
KW: We just hope that people suffering mental concerns can find the strength to reach out and speak up when struggling. Nobody should have to go through anything alone and it certainly shouldn’t be a life sentence. Problems can be solved, but people can’t be replaced.
‘By spreading the paint and spreading the message that it’s OK to not be OK we can help break down the stigma that’s still largely attached to mental health. Inform people that we all have blue days but there will always be someone who you can talk to, and someone who will listen.’
For more information, please contact:
bluetreeproject1@gmail.com
Blue Tree Project’s Notes
Website: www.bluetreeproject.com.au
Facebook: https://www.facebook.com/bluetreeproject.com.au
Instagram: https://www.instagram.com/bluetreeproject
High Res Photos here: https://drive.google.com/ open?id=14WkQJWhXO7AvVAo_3Q0-ZepVK_8Wlc7Y #bluetreeproject
t is now more widely known that 1 in 2 of us will experience a mental disorder during our lifetime, however it is not always known how young these issues start. 50% of people who have mental disorder in their lifetime will have their first episode by the age of 18, and 75% by the age of 25 1. These issues can start early, so we need to get help early in order to minimise the impacts and to build our skills and supports. Many parents joke that kids don’t come with a manual and often feel that they’re making it up as they go along. Parenting can certainly feel like the ultimate long-term apprenticeship so getting support and education along the way can be beneficial. We chatted with psychologist Gemma Downie from Lit Therapy, a new service specifically targeted at providing support for young people and their families.
Gemma is a Registered Psychologist with over 20 years experience working in Mental Health, Employment, Disability and Private Practice. She is skilled and experienced in Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), EMDR and Schema Therapy and works with adults and young people in a practical, solution focussed way. She has 4 kids (3 of whom are teenagers) and uses humour and warmth to connect with people.
BM: Whatistherationalebehindsettingupthe practice?
GD: Working in private practice I could see that generic psychology services were not quite meeting the needs of young people. Our local youth specific community services have long waits and are often only able to service those young people that are very distressed.
It was evident that there is a major gap in services and supports for a young person that isn’t “right” at the moment, but there
is nowhere to take them to sort out the issues before things escalate. A clinical, medical environment also didn’t feel right for this group, especially if we want them to feel comfortable and engage. Parents needed a responsive service that was able to help when needed in a way that was needed. Lots of local practitioners who have “adolescents” as part of their suite of services but through my work I have come to realise that the needs of young people are pretty specific.
Evidence is also building that young people are at increasing risk of self harm, suicide, bullying and mental health issues and I wanted to be a part of an alternate solution to current services.
As adults we have control over what is going on and understand when things are deteriorating. Young people are still figuring out who they are and what is important. Adolescence is a confusing time without environmental triggers or mental health issues compounding the emotions and responses.
Relevant? Having my own teenagers and friends/family with young people in their lives on an anecdotal level I can see that there are so many challenges that face kids and parents, so a specific and specialised service is warranted.
BM: Whyisthatimportant?
GD: According to The World Health Organisation (WHO) the consequences of not addressing adolescent mental health conditions extend to adulthood, impairing both physical and mental health and limiting opportunities to lead fulfilling lives as adults.
There are a number of statistics that demonstrate why this kind of service is so important. I don’t believe we can leave it to government and community services to be the only ones to provide a solution when we know that mental health promotion and prevention are key to helping adolescents thrive.
Half of all lifelong mental health problems begin before the age of 14,2 with one in seven young people aged 4 to 17 years experiencing a mental health condition in any given year. 6.9% of children and young people (aged 4 to 17 years) had suffered
from an anxiety disorder in the past 12 months.3
Over 75% of mental health problems occur before the age of 25.2 One in ten young people aged 12-17 years old will self-harm, one in 13 will seriously consider a suicide attempt, and one in 40 will attempt suicide.3
Shockingly, suicide continues to be the biggest killer of young Australians with suicide being responsible for one-third of all deaths of young people aged 15-24 years,4 more than cancer, road accidents, violence…
It’s also a time of more change and growth than any other time in life, physically and emotionally. Issues like intimate relationships, gender, sexuality, educational pressures, family conflict, personality development, friendship changes, goal setting, motivation, career decisions and a range of other stresses and changes make this unique time in life particularly challenging.
But we know that young people are less likely than any other age group to seek professional help. Only 31% of young women and 13% of young men with mental health problems had sought any professional help.5
BM: Whatdoyouhopetoachieve?
GD: Thriving practice with lots of opportunities for young people to get the support they need in whatever way they need it… individual sessions, groups, support and info for parents, minimal wait and responsive to “crisis” if needed.
A comfortable and safe space where young people can come to learn strategies that will see them through life.
Support mechanisms for parents who are also often struggling as well as they watch their young person struggle.
More community connection and personal interaction in a sometimes disconnected world.
Less distress, less self harm and ultimately less suicide.
BM: Whatwillbedifferentaboutthispracticetoother pscyhologypractices?
GD: The environment – funky, non-clinical, non-medical space. Resources available for purchase for parents and young people wanting information.
Range of services offerings - working towards groups, info sessions, written resources available for purchase on site, safe space, peer supports, as well as individual therapy.
Specific focus on youth - knowledge, expertise and service offerings all focus on improving the mental health of young people, including the services and information tailored for parents. Experience and knowledge in finding the balance for the young person and their families…can be a minefield
Accessibility - Open 9-9, allows for the priority of kids being at school. We also want to acknowledge that “life” doesn’t happen 9-5 and sometimes families need a place to go outside of business hours. Less than 200m from the train station at Cockburn
often put down to “teen” behaviour, but often they are signs that someone needs some help and are struggling to manage their world.
An issue may seem small or trivial to us, but young people can place different meaning in things.
BM: Whatcanparentsdotobettersupportmentalhealth oftheiryoungpeople?
GD: According to Reachout, 70% of young people will not access support but if they do they will turn to their parents first. Your response can be crucial.
Try to remember what it is like to be young. Perspective is different and emotions are high!
Be patient, breathe and take care of yourself as a parent/adult so you have the resources to support your young person.
Be with your young person, even if life is busy and they appear not to need you…make time for them to do the things that interest them. It’s not always in the talking about “the big stuff”, but often the quiet moments side by side that help your young person feel connected.
Be interested, even when they don’t want you to be! Ask questions about their friends and interests. Try to create moments to laugh together, even if you are in battles over certain things. Memes, TV shows of interest, sporting events, music, Instagram… so many things to learn about.
Sometimes parents are afraid or unsure of how to “parent” this age group- they can seem so independent. But young people are still developing and require modelling, discipline and boundaries from trusted adults. This is what young people need to develop into healthy adults.
Reachout.com recommends parents:
• develop and maintain secure and stable relationships with their teenagers by learning more about what they might be experiencing or issues they might be going through
Central so accessible for students. Also ground level so easily accessible for people with mobility challenges.
Minimal wait for services, which is consistent with private practice, but not youth mental health services in general. There will also be continuity of service, which often public services are unable to offer.
BM: Whatdoyouwishpeopleknewaboutyoungpeople’s mentalhealth?
GD: Can be more fragile than we think. Attention seeking behaviours, aggression, and withdrawal are
• support their teenager and teach them how to seek help and work through issues independently
• learn about mental health issues that often have their onset during adolescence, including what to be aware of, and how parents can get help for their teenager if and when they need it
BM: Arementalhealthproblemsmorecommonnow?Ifso, why?
GD: Suicide rates among young people are at the highest they’ve been for over a decade, and now account for around onethird of all deaths in those aged 15 to 24.4
The evidence for mental health problems being more common now can be reflected in this increase in the suicide rates amongst young people, but also higher levels of depression and anxiety in young people being reported. The higher reporting levels of depression and suicide could be an actual increase or could be attributed to increased reporting as awareness and help seeking behaviour grows.
It is hard to attribute the reason for an increase in mental health problems for youth. As with the increase in mental health problems for adults, the reasons are complex.
From experience, I would suggest social media impacts on the mental health of young people in a slightly different way to adults. Exposure to events, opinions, images and concepts that young brains are not equipped to handle can have a large impact on the developing mind. Social media also creates a culture of comparison (my life versus the life presented to me on social
media) which can rob young people of appreciation and gratitude for many of the positive and supportive factors they have in their life, thereby subtly undermining their mental health. This is a complex area as although social media and technology can be seen as part of the problem, they are also going to need to be part of the solution.
There also appears to be more pressure on families in general, creating financial, relationship, achievement and status stress.
Another reason may be that parents are under more pressure and experiencing more mental health issue themselves, making it hard to see what is going on for the young people in their lives. As life gets busier, unfortunately we become less engaged, less connected with the everyday events that are occurring for a young person.
There has been limited research behind the increase in mental health problems, however factors such as social media, digital communication and adolescents sleeping less than previous generations are all areas of interest.
References
1. Kitchener B.A, Jorm A.F, Kell C.M. Mental Health First Aid Manual. 4th ed. Melbourne: Mental Health First Aid Australia; 2019.
2. Kessler, RD et al. (2005). Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the National Comorbidity Survey Replication. Archives of General Psychiatry, 62: p. 593-602.
3. Lawrence D, Johnson S, Hafekost J, Boterhoven De Haan K, Sawyer M, Ainley J, Zubrick SR. (2015). The Mental Health of Children and Adolescents. Report on the second Australian Child and Adolescent Survey of Mental Health and Wellbeing. Canberra: Department of Health.
4. Australian Bureau of Statistics. (2015). Causes of Death, Australia, 2014. Catalogue No. 3303.0.Canberra: ABS. Accessed
2 March 2015 from http://www.abs.gov.au/ausstats/abs@.nsf/ mf/3303.0?OpenDocument
5. Slade T, Johnston A, Teesson M, Whiteford H, Burgess P, Pirkis J, et al. (2009) The Mental Health of Australians 2: Report on the 2007 National Survey of Mental Health and Wellbeing. Canberra: Department of Health and Ageing.
2/2 Points Way, Cockburn Central, 6164
Phone: 0416 485 778
Email: admin@littherapy.com.au
Facebook: https://www.facebook.com/littherapy
Instagram: @littherapycockburn
Photo: Gemma Downie
Kids Helpline is an Australia-wide counselling and support service for young people between the ages of 5 and 25. The service is free and confidential, provided by professionals and specialised counsellors, who can help you any time of the day. Young people can access Kids Helpline 24/7 either over the phone or online.
Contact: 1800 55 1800 or kidshelpline.com.au/get-help/ webchat-counselling
Reach Out is an online mental health support organisation for young people and their parents. Its primary aim is to empower them to manage their own mental health and wellbeing. The service provided can help young people learn about and develop their mental health literacy.
Contact: au.reachout.com
With the goal of helping people between the ages of 12 and 25, Headspace provides information and counselling services in person, over the phone and online. You can either book an appointment at one of their clinics spread out across Australia or use the eheadspace service if getting to a clinic is difficult. This gives young people a safe space to talk about their mental health with experienced professionals no matter where they are located.
Contact: 1800 650 890 or headspace.org.au/eheadspace/ connect-with-a-clinician
As a part of the Black Dog Institute, this website enables you to track your mental health fitness and explore real stories from other young people living with mental health problems. It also gives you the opportunity to find out more about yourself through the various quizzes available. Go to: biteback.org.au
Organisations today are ‘doing more with less’ and seeking ‘high performing teams’.
Achieving these outcomes while maintaining a productive and vibrant workforce, and meeting your obligations around psychological health and safety, is the challenge.
This interactive workshop will build leaders’ capacity to:
• identify both individual- and systemslevel psycho-social risks and controls in order to manage demands, change and interconnectedness;
• build a values-based culture to optimise wellbeing;
• use principles of psychological health and safety to build strong performing teams; and
• design and implement proactive strategies to enhance employee mental wellbeing and optimise individual and collective outcomes.
Your Leaders now have the foundational skills to recognise and respond to mental health issues in the workplace.
The next step is to build a positive workplace mental health culture.
Your leaders need to know how to build a culture of positive mental health and wellbeing, how to optimise your employees’ performance and therefore maximise your business outcomes.
any of us recognise the importance of social relationships for ourselves and others. A sense of connection and belonging can be both stabilising and supportive. Yet making friends as an adult isn’t always as easy as we might hope. Our often-busy lives can sometimes lead people into feeling socially isolated. Not working, moving to a new location, the loss of relationships, and other life changes, can all lead to people feeling disconnected from those around them. Some of us are more naturally reserved and find the idea of going somewhere new, or meeting new people, overwhelming.
If you are feeling isolated and want to find a way to increase connections in a positive environment, the Befriend Social Network may be just what you need. The vulnerability of meeting new people can be soothed somewhat when you know you are stepping into a deliberately designed positive social network. They have groups that meet around various
topics such as sewing, music, walking, writing… the list goes on. Through Befriend you can connect with people across Perth. With a range of areas of interest being explored, you might find something which suits you perfectly.
Befriend’s mission is to help people from all backgrounds to create meaningful connections and grow inclusive communities where everyone is valued and can belong. With aspirations to create a more inclusive, connected world, they partnered up with social event coordinators from all over Perth. Since 2010, Befriend has supported the running of social groups which welcome all adults. You’ll be warmly welcomed by their Hosts who always have a friendly smile for newcomers. This is the place to find friends and connect with others in your area who are looking to meet new people.
You can find out more about the Befriend Social Network at:
www.befriend.org.au
Befriend hosts a large variety of events which are perfect for everyone; so join in!
Dave is a staff member at Befriend and shared some of his experiences with Blooming Minds.
BM: HowhasBefriendgrownandevolvedoverthelast yearorso?
D: Events during 18/19 financial year are 1182. I don't have stats on 17/18 financial year (they were on our old system) but it wouldn't be anywhere near those numbers. Q1 & Q2 18/19 = 469 events; Q3 & Q4 18/19 = 710 events. This is a 51% increase over six months.
BM: WhatroledoesBefriendprovideinthecommunity?
D: Befriend exists to make Perth more inclusive & connected. We work to reduce social isolation and loneliness. We support people to be active members of their communities, contributing by hosting smallscale everyday events and extending the invitation to any adults, regardless of their background.
BM: Canyouprovideanyexamplesofthebenefitspeople haveexperiencedthroughBefriend?
D: Here are some quotes from our 2019 Annual Survey of members:
“I like to get out more and socialise. I've made new friends.”
“It has helped me to get out more and not to stay at home in front of the TV”
“I've made new friends while I was at Befriend”
“It inspires me and reminds me that connection is possible for everyone.”
“Befriend has connected me to diverse people that I would never had the chance to socialise if I had kept within my existing social circles. I am so grateful for this.”
“When I felt quite socially isolated it was a kickstart for me to get out, connect and meet people. I only went to a few events but it jolted me out of the space I’d been in and made me connect more with people in
my life. I haven’t been recently since I now feel quite stable in my social support network but keep a tab on events in my area that look interesting.”
“I have a sense of purpose and sense of connection. I am less socially isolated and enjoy helping people. I am looking to study a cert IV mental health so I can become a peer support worker. My experience as a Befriend host has prompted me to do more for the community and I take a great interest in mental health.”
“I feel a greater sense of connection to the community. I'm less isolated and lonely. I feel a sense of belonging to a great group of people I feel more normal because I've met so many different people. I feel less odd.”
“It has been a very powerful and positive impact. I am now more confident meeting new people, getting out of the house and being open to doing new things.”
BM: Whatwouldyousaytosomeonewhoisawareof Befriendbutisnotconfidenttocomeandjoinin?
D: We know that meeting new people can be awkward. We say: 'embrace the awkward.' Rest assured that every Host is incredibly welcoming. We have all been in that situation - feeling nervous/ anxious about going to something new. Everyone is friendly & welcoming. Go to your first [few] events with a support person (eg. family member/friend/ support worker) to give you support and help you settle in.
BM: HowcanpeoplesupportBefriend?
D: You can support us financially; (https:// befriend.org.au/contact-us/donate/); You can spread the word (https://befriend.org.au/ & https://www.facebook.com/befriendinc/ & https:// www.instagram.com/befriendinc/); You can become a Host (https://befriend.org.au/hostan-event/); and Attend events (https://befriend.org.au/eventscalendar/).
Tom recently joined a photography program run through Befriend, and talks to Blooming Minds about his experience:
BM: Howdidtheideaofthephotographyexhibitcome about?
T: The idea came about in early 2018 when I was suggested by a photography mentor of mine at the time, to come up with a project that I could do with the result being that it would be my own solo show.
At that point I had done my first solo show in 2017 which was to do with the heritage and architecture of some of Perth’s old buildings. The show was called “Then and Now, Now and Then” it was a great success and I learned a lot from it. Suffice to say it was the beginning of my photography journey to say that Tom has arrived! So for my second solo show I wanted to do something different, something I never tried before and then it just hit me, Befriend! I had been with this fantastic ‘not-for-profit’ organisation for a number of years now, volunteering with them as an Events Host. So being heavily involved with them I wanted to do something that would combine my passion for photography and bring my love of social inclusion with Befriend together.
So I elaborated on this idea by thinking of their core
values. Befriend have 5 core values that sum them up to a tee: inclusion, authenticity, curiosity, fun and sustainability. These values are mentioned verbally on Befriend’s own website but what I noticed was that while people can see these values through words, these values not so much visually with the use of pictures. So I thought what if I can create a story narrative of these value’s in a photography show, that people can not only visually see my own interpretation of these values in how friendships are built but as well as it being a story that people can try and put together like a jigsaw puzzle and see what they see from the story I’m trying to tell of each value! So I set out on a year-long project to plan, sketch, find models to do 5 photography shoots, each shoot photographing and selecting the best photos for use as I went along, to eventually finishing early this year and finding a venue that would match the theme of this idea and I looked no further than the YMCA Gallery and their work with teenagers, young adults and their families, which friendships are very important, as well as part of what the YMCA stands for. So after that it was official that idea and long drawn out year-long project had finally became a reality and would be an actual exhibition.
BM: Whatwouldyouliketoshareaboutyourselfand yourwork?
T: Hi, my name is Tom and I’m a 29 year old emerging photographer who has been doing photography for 4 years now. I started taking photos when I was in high school and continued to take photos whenever I was on holidays, but I never considered photography as a profession. So back in 2016 as I was doing art at a not-for-profit organisation called DADAA (Disability in the Arts, Disadvantage in the Arts Australia), a photography workshop opened up and after 2 months in I found that I had a love for taking photos, being creative and so I developed a passion for photography. It was also during that time I applied to get a grant which was called ‘The Nexus Grant’ and was successful. With this grant for me it was all about getting myself a DSLR Camera along with two standard lenses which allowed me to take better quality photos and being able to print them out for exhibition display. The Nexus Grant was also what I used to put on my first solo show ‘Then and Now, Now and Then’ back in June of 2017 at Henry on Eighth in Maylands.
After the success of my first show the next 2 years, I have been in numerous exhibitions both solo and group, most of them with DADAA!. I have as well incredibly enough won two awards in that time. One was in an art’s exhibition in August of 2017 called ‘As We Are Art Awards’ in which I was highly commended along with similar accomplishment the following year in a Queensland photography competition called “Multi-Cap: Life through the Lens” which I was highly commended again. These photos that won these awards were both different in their own way, but both told a story. The one that was featured in the As We Are Arts Awards was called ‘The Mysterious Stream’ and the other one in the Multi-Cap competition was taken from the Maylands Street Festival in 2018 known simply as ‘Festival BBQ’!
Currently I have been building up my photography profile and have been using the opportunity to take on a number of photography jobs this year. I have been lucky enough to have taken photos for such organisation’s such as Arts Access Australia and Perth City Farm. This has allowed me to gain experience as a photographer and help push me in the right direction to take my photography to that next level, both with telling a story in my pictures and finding the field of photography I want to pursue.
Overall my future looks bright and hopefully I look to one day make a living with taking photos for people but also to go and study and become a professional photographer. I may be a lot more older now to the game than some photographers out there who got their start when they were very young. But one thing I have learned it’s never too late to start something, as long as you have the passion and the hunger to succeed in a very changing industry and world of growing technology. As well it’s important to not only be true to yourself, but as well knowing that you can be just as good as anyone out there who is a photographer just by listening and keeping your eyes open and always learning as you go. Cause you can achieve anything you put your mind to it. This is my tip to anyone who wants to be an artist, especially in Perth.
BM: Whenandwhereistheexhibit?
T: My second solo exhibition Spark!: Valuing a Culture of Connection! Will be on from December the 6th to December the 20th of this year and will be at the YMCA HQ Gallery in Leederville. It will be running Monday to Friday from 9am - 5pm, but not on weekends. The opening night is on the Friday 6th of October but is online invite only, so you will have to email me on my business email tlwphotography16@gmail.com for availability. As well as the opening, I will be doing an Artist’s talk at the YMCA HQ gallery on Monday the 9th of December from 9th December, 4:30pm until 5:45 and I hope people can make it down to the talk to hear me share a little bit more about myself and this exhibition!
At a recent national suicide prevention conference, we were challenged by the speaker to envision what we would like to see in mental health services in 2030. Sitting at a table with a group of experienced and respected mental health professionals there were some truly aspirational and exciting suggestions given. The only vision which keeps coming back to me again and again however, is that offered by a young man at our table. He listened respectfully to all the other expansive suggestions and then offered that his wish is that by 2030, as a young gay man, he’ll be able to walk into any health service (let alone mental health service) in Australia and receive health support that does not discriminate against him in anyway, based on his sexuality. This has stuck with me because, ignorantly, I had never considered that this would be an issue in the current time in Australia.
Growing up and coming to an understanding that you are not heterosexual, in a world that often assumes you will be, can be daunting. There is a higher prevalence of mental health issues in (especially young) people who are gender and sexually diverse, and they have higher risk of suicide. The reasons for this can be complex, but often oscillate around the prejudice and discrimination they either perceive, experience, or internalise with shame and self stigma. Their sexuality and identity are not the problem. It is the marginalisation they can face which is.
A new book, Invisible Boys, by Holden Sheppard, charts the internal and external battles of three young gay men growing up in Geraldton, WA. The book provides profound insights into the various ways the boys come to understand their sexuality, how they each engage with what it means for them and how it affects their relationships, especially with their families and peers. It is a book that will wander around in your head long after you’ve put it down. You’ll be left wondering where the boys go next and how they fare. The boys’ stories are each powerful, and distressing. For readers who have never had to question their sexuality or gender identity, who have never been ostracised because of who they’re attracted to, or who have never faced the choice of being themselves, or hiding forever, the stories of Hammer, Zeke, and Matty will help you to understand the sometimes invisible wounds we inflict on others. The story contains graphic sex scenes, violence and themes of mental health issues and suicide which will be confronting for some readers. The publisher, Fremantle Press, recommends readers aged 15+.
What can be done to reduce the mental health burden for people who live with gender and sexual diversity? We can learn more about their experiences. We can open our perspective to see that despite what many of us grew up thinking, that gender is binary and fixed, the reality is that there are many people who have different experiences and our ignorance of such diversity is no longer acceptable.
There are many great options for support and information. The most important thing is to take action to educate yourself and open your perspectives to be an ally, and to seek any support you might need if you are LGBTIQ+ yourself.
You can purchase a copy of Invisible Boys here.
(Lesbian, Gay, Bisexual, Transgender, Intersex, Queer/ Questioning, + is used to be inclusive of further gender and sexual diversity)
QLIFE
https://qlife.org.au/ or 1800 184 527
QLIFE is a service which offers both telephone and webchat options to provide support for people wanting to talk about their sexuality, gender, relationships and a whole variety of other issues which are relevant to LGBTIQ+ people, their friends and family. This service is provided by trained counsellors who are members of the LGBTIQ+ community, available every day from 3PM to midnight.
Minus18
www.minus18.org.au
Minus18 empowers young people who are part of the LGBTIQ+ community, helping them boost their self-confidence and embrace their identity. Their website gives access to a whole range of highly informative articles on using pronouns, feeling positive about your identity, being an ally and so much more.
Wingmen
www.wingmen.org.au
This is a project partnered by Beyond Blue and the National LGBTI Health Alliance, developed and run by men who are advocating for increased mental health support for gay men. The information provided focusses on looking out for gay men, including tips on supporting them with their mental wellbeing.
YGender
www.ygender.org.au
The Ygender website is a space that provides peer support for trans and gender diverse people. The team behind it are committed to advocating for trans inclusive change, as well as providing information about trans rights and gender diversity.
Reach Out
https://au.reachout.com
Reach Out is an information and support platform that young people can access for help on any issues they may experience. To help answer some questions about things like gender identity and sexual orientation, there are articles providing information explaining the diversity in genders, sexualities and even real-life stories from people who have come out to their peers.
Through creating a culture of positive mental health and wellbeing, organisations can reduce the negative effects of mental health issues increase help-seeking and meet obligations around psychological health and safety.
In an organisation with the necessary awareness and skills, employees may feel more confident disclosing mental health issues; and leaders are able to respond with competence to support the needs of both the employee, and the organisation.
Mental health issues are one of the less visible occupational safety risks, however they can lead to high rates of absenteeism and presenteeism, especially when symptoms go unnoticed. Studies have shown that the majority of supervisors and managers do not know how to recognise and respond to mental health issues in the workplace. Lacking the tools to do so often results in employees not being supported appropriately and a failure to meet the organisation’s obligations regarding illness or disability discrimination and privacy.
The Workplace Mental Health Champions program builds your organisation’s capacity through both systems level supports and an education model which equips Champions to disperse mental health awareness and skills sessions to their colleagues.
V8 Supercar driving is a sport which requires 100% focus. In the words of legendary British racing driver Stirling Moss, “It is necessary to relax your muscles when you can. Relaxing your brain is fatal.”
You may not be a Supercar driver (although sometimes you might think you are) but many researchers now believe that regardless of your inborn talent, it is possible to achieve excellence in almost any domain through single-minded focus and purposeful practice.
For the everyday person, the outcome of losing attention or focus when practising a new health skill or habit is not usually life-threatening however it is a reality that many of us juggle several tasks at a time and struggle to focus on any one of them for very long.
Lack of absorbed focus takes its toll on the depth and quality of whatever we do and is an inefficient way of doing things. We often allow ourselves to be distracted by the urgent, but unimportant, tasks in our day and become reactive rather than focusing on our priorities. We get so caught up in the business and logistics of life that we don't stop to consider what it is we really want or where to invest our time and energy to achieve those goals.
This affects every aspect of our health and wellbeing.
A researcher by the name of Anders Ericsson studied violinists at the Music Academy in Berlin. His study showed that the most significant difference between the best musicians and the others was the total number of hours they had invested in their music. In the words of Ericsson “the aim of purposeful or deliberate practice is not doing more of the same but engaging with full concentration in an activity to improve one’s performance.”
Part of great performance is rest and the best violinists in the above study pushed themselves through intense practice on a daily basis but never for more than 90 minutes at a time and for no more than four hours each day. Each practice
session was followed by a period of recovery. Routine was a large part of their ability to keep up the practice, although all of the violinists in each group rated practice as the least enjoyable part of their chosen field.
The violinists recognised that sustainable, great performance requires a rhythmic movement between activity and rest. Tony Schwartz, CEO of The Energy Project, believes that if more of us were able to focus in the intense but timelimited ways that the best violinists do, great performance in almost anything would be much more common than it is. This can be applied to how you eat, move, sleep and manage daily stresses.
What rituals are you embedding to hone your focus and concentration for your best health?
A nutritionist and dietitian, Julie Meek is one of the most respected sports’ dietitians in Australia with over 15 years’ experience in public, sports’ and corporate nutrition. www.juliemeek.com.au
Caring for myself is not self-indulgence, it is self-preservation…” Audre Lorde
In addition to being connected with others, you need to have a connection with yourself. This connection brings us to the last component which forms the foundation of buoyancy – self-care. Have you ever been on a plane and, during the safety demonstration, had the flight attendant tell you to put the oxygen mask on the person next to you, before putting one on yourself? No, me neither.Why not? Because if you pass out from lack of oxygen you will be no good to anyone! You have to put your own oxygen mask on first, to look after yourself, because only then will you be able to look after others. It’s the same with your mental health – taking care of yourself first is one of the very best things you can do to help you bloom.
The options for nurturing your mental health are only limited by your imagination – they can be things such as a massage; gardening; dinner with friends; playing uninterrupted with your kids; going for a jog; kicking the footy with some friends during your lunch break; or indulging in a mani-pedi. It could be things like committing to going to bed early one night or turning
your mobile phone/email off at 6pm one night a week. Maybe you have always wanted to try Zumba, join a meditation class, volunteer with your local soup kitchen or learn an instrument or a language you’ve always wanted to learn. Well, go for it! Often we don’t prioritise ourselves in this way. We don’t take the time or put in the energy to look after ourselves. You are worth the effort. Show some compassion to yourself. You may not be all that you dreamed of; you may have bits about yourself, physically and emotionally, that you’re just not thrilled about. Remember that you are the one who can change that. I don’t know many people who have made lasting positive changes to their lives by not believing in themselves; by not looking after themselves or by beating themselves up. I have seen countless people make amazing, positive changes physically, emotionally, vocationally, relationally and spiritually when they are compassionate to themselves. When they accept themselves today, as they are, and make a plan for how to love themselves into their future goals. Be kind to yourself. You are worth the effort.
This is an edited extract from BLOOM!
- Mental Health and Wellbeing by Tasha Broomhall which can be ordered here.
Many Australians use substances recreationally: alcohol, illicit drugs, over the counter or prescription medications being used for nonmedicinal purposes. Substance use disorder affects 5.1% of Australian adults every year and 4.3% of this relates to alcohol 1 .
Many people use alcohol within safe limits, however for others, alcohol use has become problematic and once alcohol use has grown to addiction, the person is down the rabbit hole - in a whole new world that can prove incredibly challenging to escape. For many people who do develop an addiction, whether it be to alcohol, or other substances, it started as a coping mechanism, as an escape, or social use which became unmanageable. However, we don’t always recognise the maladaptive use until it has spiralled out of control and is now dominating our lives. For some, this will be a private use, and they live with secrecy and shame. For others it’s big, and loud, and public.
Many people in our society use substances – in some industries and community groups it’s almost a rite of passage. However, just because someone uses substances it doesn’t mean that they have a substance use disorder.
Substance use disorder is where a person:
• is using substances in a way that causes harm to their physical or mental health;
• has dependence on the substance (physically or psychologically); and
• where their substance use negatively affects their functioning 2
In many areas of our society it is socially acceptable to use substances and sometimes it is almost expected. This can lead to people using more and more while not necessarily being aware of the patterns and effects of their use.
Substance use disorders often co-occur with anxiety and depressive disorders – sometimes the person with the anxiety or depression is using substances to self-medicate and, at other times, the overuse of substances can lead to or exacerbate anxiety and depression. It is important to know that if a person is experiencing these disorders co-occurring, they should get treatment for all of the conditions to optimise their chances of recovery.
In my work I observe many men and women reporting alcohol use as a coping strategy for the stress which builds up managing their multiple roles, and as a way to get through the week. Others report they use it for anger, anxiety, boredom, fear, frustration or shyness. Using alcohol as a coping mechanism is very risky. Memes about “it’s wine o’clock somewhere” normalise the use of alcohol as a coping mechanism by encouraging others to have a drink to get over a bad day. However alcohol may numb, but it doesn’t actually help us. Not in the short term or long term in terms of our mental wellbeing.
Individuals and organisations can tackle alcohol misuse by proactively developing healthy coping strategies to use, rather than relying on alcohol, and to become a more conscious consumer and supplier of alcohol.
Advice for individuals
• have a list of go to strategies for managing stress and then use alcohol separately to managing stress
• do a self-audit of your alcohol use. Measure your consumption and track it against safe drinking guidelines (see link in resources). By bringing consciousness to your consumption you can see how you may be able to moderate use. If you are not able to moderate your use by yourself, have a chat with your GP about your options
Advice for Workplaces and social events
• any social events which serve alcohol should also have plenty of delicious non-alcoholic drinks as well
• have servers who provide the drinks. If all the options are low alcohol and presented in generic glassware, people will likely still enjoy themselves without getting as intoxicated.
Resources:
Australian Government Alcohol Guidelines
http://www.alcohol.gov.au/internet/alcohol/ publishing.nsf/Content/guide-adult
Alcohol and Drug Foundation (lists state and national services)
https://adf.org.au/help-support/
Smart Recovery Australia (SMART – Self Management and Recovery Training)
www.smartrecoveryaustralia.com.au
Western Australia: Holyoake
https://www.holyoake.org.au/ 08 9416 4444
Dawson Cooke (Clin Psych) Family Works
www.familyworks.com.au
References
1. Australian Bureau of Statistics. 2007 National Survey of Mental Health and Wellbeing: Summary of Results. (Document 4326.0) Canberra: ABS; 2008.
2. Kitchener, B., Jorm, T., & Kelly, C. (2017). Mental health first aid manual (4th ed.). Melbourne: Mental Health First Aid Australia.
Countdowns at this time of year abound; how many days left until Christmas; how many days until the end of the year; and a building focus on ‘how to make 2020 your best year yet!’ We can be effortlessly caught up in this process of hurtling ourselves towards the end of the year, squeezing in more and more commitments, promises to catch-up, requests to donate our time, expectations to sew sequins onto another concert costume…
So many of us acknowledge that this time of the year can become overwhelmingly busy with commitments, catchups and events. Yet there are some people who don’t get caught in this quagmire. Instead, they consciously opt out. There are varying degrees of opting out, and you have to strike the right balance for yourself. But how about, instead of just saying yes through gritted teeth to everything that comes your way, you choose how you want the next couple of months to feel for you and then decide with each new RSVP if this will get you closer, or further away from your desired state.
Why are some of us seduced into the tantalizing dance of ‘We must catch up before Christmas’ as if some magical vortex opens after December 26 and we can no longer catch up? Especially if, as is sometimes the case, the last time we caught up was when we squashed in a catch-up last year before Christmas!
Is there really much point in turning up to that extra event you’ve squeezed into an already full day, an hour late, to speed date people there and spend more time apologising for being late and for now leaving early, that you do actually get to positively engage with people? Are we really happy with throwing ourselves around over-crowded shopping centres, buying more stuff in a rush to give to people presents that they may not need or want, just so we can give them ‘a little something to show I cared’?
So how about having a conscious Christmas instead?
• Conscious of not double booking ourselves to be in multiple places but instead committing to one event at a time and be fully present when we are there;
• Conscious of creating the joy and peacefulness, rest and re-energisation through choosing with whom and how we spend our time; and
• Conscious of the time and money spent to get presents so we make choices of sharing gifts / buying experiences for others, or simply sharing our time in a way which aligns with our values and helps to create the kind of world we wish to live in.
hen we experience stress, our reactions are primarily governed by the area of the brain which controls our fight or flight reactions – the amygdala. In addition, when stressed, the brain is flooded with the stress hormone cortisol. This can be very helpful when we’re in danger and need to react swiftly, but it is not so good if we are stressed so frequently that our brains are reacting in this way constantly, even when there is no real danger. Sometimes our stress levels are peaking too often because:
• we are desperately trying to multi-task and therefore put too much pressure on our brain to spread its attention and capacities too thin;
• we are continuously getting ramped up in arguments causing our stress levels to simmer away throughout the day;
• we are so disorganised that we are always running late and feel under pressure as a result; or
• our expectations of ourselves and others are unrealistic and therefore cause constant disappointment.
Ongoing high levels of stress are not good for our brain. Stress can affect our memory and concentration and it can make us vulnerable to clinical anxiety and depression. We may even start to self-medicate with alcohol, drugs or even food which can lead to a host of other health and relationship issues.
Stress can affect us in many ways:
• Emotionally – anxiety, depression, tension and anger
• The way we think – poor concentration, forgetfulness, indecisiveness, apathy, and hopelessness
• Behaviourally – increased drinking and smoking, insomnia, obsessive-compulsive behaviour, nervousness, and gambling
• Physically – cardiovascular disease (although some research now disputes this), weight problems, increased accidents and safety risks.
According to Lazarus’ definition, we are stressed
when circumstances feel outside of our control – when they are too big to handle. It can be so easy to become overwhelmed at times of stress by focusing only on the problem. In doing so we can make a huge mountain out of a molehill and even if the problem is as big as a mountain, we can feel powerless to climb it. Think for yourself about what causes you the most stress. Is it relationship issues? Money issues? Time pressures? Too many responsibilities? Health concerns?
We all have different stress triggers at various points in our lives, and so it’s a good idea to become aware of what your personal triggers are. If you are keen to develop some strategies to manage or even prevent your stress, then begin by noticing when you become stressed. It could be at certain times, in certain situations, or with certain people. Once you get a clear understanding for yourself, you can begin to look into what you can do about it.
A very simple strategy I learnt a long time ago for managing stress was this idea of:
When you’re feeling stressed, stop and check out what it is that is causing you stress, think about whether there is anything you can do to change the situation, problem or outcome? If there is, then make a plan and take action. If there isn’t then chuck it!
If you can’t change the situation at all then spending time worrying about it isn’t going to help. Rather, decide not to focus on the negative and instead be more realistic in your approach. The one thing you do have control over is your thinking about the situation, as well as your reaction to it – so chuck the worry and focus on what you can do.
This is an edited extract from BLOOM! - Mental Health and Wellbeing by Tasha Broomhall which can be ordered here
“
Between stimulus and response, there is space. In that space is our power to choose our response. In our response lies our growth and our freedom.
“
Victor Frankl
I would like to express our gratitude and appreciation to you on a job well done…your presentation was informative, thought provoking and interesting. Students who attended the course were impressed by your professionalism and knowledge. Comments such as, “you have no idea how much this has helped me”, “I learned how to handle stress more effectively and how to recognize it”. These comments attest to your level of ability in delivering the material. Students were left with a lasting impression that they will take into their future careers. Thank you
A. Watkins, Notre Dame University
I was hooked from the beginning to end. I was continuously learning new stuff about how I can help others and myself.
F. Mitchell, CSO, Workpower Inc.
Tasha’s style in training is excellent. Her balance between evidence-based theory and practical strategies means you leave the workshop with key actions and inspiration to improve employees’ mental wellbeing
F. Peters, HR Policy Advisor, ECU
Very practical and informative course. Excellent way to upskill front line leaders in mental health management in the workplace. Received feedback from other participants that this should always be offered to new supervisors. Great job.
J. Bruce, Human Resources, CliffsPractical tools and advice to identify and manage mental illness in the workplace in a way that supports the individual and the business needs. Excellent presentation, good examples, entertaining.
C. Bam, Manager, Department of CommerceTasha is knowledgeable and entertaining. Learning is easy with her.
S. Eccleston, Tech Advisor, Water Corporation