Blooming Minds Mental Health & Wellbeing November Issue by Blooming Minds Mental Health & Wellbeing

N OV E M B E R 2 0 1 5

ISSUE 1

ARE YOU A HUMAN BEING OR A HUMAN DOING?

CREATING A CULTURE OF POSITIVE MENTAL HEALTH AND WELLBEING

FINDING 4 NURTURING AND NOURISHING THINGS THAT YOU CAN DO FOR YOURSELF EACH WEEK

SO NOW THAT WE’RE ALMOST IN DECEMBER, HOW DO YOU FEEL ABOUT THE LIFE YOU HAVE LIVED THIS YEAR?

WE TALK TO AN INTERNATIONAL WORKPLACE RELATIONS EXECUTIVE, ANDREW DOUGLAS, WHO IS LEADING HIS ORGANISATION BY EXAMPLE

DRIVING UNDER THE INFLUENCE OF... ATTENTIVENESS

IT’S TIME TO REFLECT

BY DRIVING CONSCIOUSLY YOU NOT ONLY MINIMISE ACCIDENTS BUT ALSO CAN HELP KEEP YOURSELF CALMER IN THE PROCESS

YOUR MENTAL HEALTH AND WELLBEING IS NO LAUGHING MATTER...OR IS IT? OVER 6000 LAUGHTER YOGA GROUPS AND CLUBS WORLDWIDE ARE PROVING LAUGHTER REALLY IS THE BEST MEDICINE

CHRISTMAS KINDNESS ADVENT CALENDAR RANDOM ACTS OF KINDNESS TO STRANGERS, LOVED ONES AND OURSELVES

FOOD FOR THOUGHT: SNACK RIGHT WITH NUTRITIONIST AND DIETITIAN, JULIE MEEK PLUS...

CHEF SOPHIE BUDD’S RAW INDULGENCE

NOVEMBER INSIDE THIS ISSUE CREATING A CULTURE OF MENTAL HEALTH & WELLBEING

ARE YOU A HUMAN BEING OR A HUMAN DOING?

WE TALK TO AN INTERNATIONAL WORKPLACE RELATIONS EXECUTIVE, ANDREW DOUGLAS, WHO IS LEADING HIS ORGANISATION BY EXAMPLE

FINDING 4 NURTURING AND NOURISHING THINGS THAT YOU CAN DO FOR YOURSELF EACH WEEK

4-6

TIME TO REFLECT

THE VALUE OF VOLUNTEERING

SO NOW THAT WE’RE ALMOST IN DECEMBER, HOW DO YOU FEEL ABOUT THE LIFE YOU HAVE LIVED THIS YEAR?

THE IMPORTANCE OF SOCIAL CONNECTION, HOW SOCIAL SUPPORT FOR OTHERS AND COMMUNITY INVOLVEMENT INCREASES HAPPINESS

HAVE YOU HEARD LAUGHTER IS THE BEST MEDICINE?

OVER 6000 LAUGHTER YOGA GROUPS AND CLUBS WORLDWIDE ARE PROVING THIS TRUE

STRESS AND ANXIETY... THE TYPES, TREATMENT AND RESOURCES

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CONNECTING CREATING POSITIVE SOCIAL CONNECTIONS AND GROWING RELATIONSHIPS

DRIVING UNDER THE INFLUENCE OF...ATTENTIVENESS BY DRIVING CONSCIOUSLY YOU NOT ONLY MINIMISE ACCIDENTS BUT ALSO CAN HELP KEEP YOURSELF CALMER IN THE PROCESS

CHRISTMAS KINDNESS AVENT CALENDAR RANDOM ACTS OF KINDNESS TO STRANGERS, LOVED ONES AND OURSELVES

CREDITS Founder and Editor-in-Chief: Tasha Broomhall Deputy Editor: Sharna Mensah Editing and Proofreading: Georgia Millad

LEGAL STUFF

Contributing Writers: Tasha Broomhall Sharna Mensah Anna Eames Sophie Budd Peter Schupp Julie Meek

Contributing Photographers: Sam Scholes Craig Broomhall Typesetting and Internal Design: Craig Broomhall Sharna Mensah Bloom! Book Cover Design Daniel Agostino Sofia Varano

Blooming Minds© 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.

TASHA’S UPDATE

ello and welcome to our first edition of Blooming Minds e-magazine! In this bi-monthly magazine we will share with you ideas, research, resources, interviews, strategies and inspiration to help enhance your mental health and wellbeing.

Over the past few months there has been much focus on mental health in our communities, workplaces and the media – well actually most of the focus has been on mental illness. From RUOK Day in September, through to Mental Health Week and now Movember (raising awareness of men’s health issues, including depression), there has been a huge tide of information to educate us about mental illness and to help break down its stigma and encourage people to seek help. We know that 1 in 5 of us during any given year, and almost half of us during our lifetime will experience clinical level mental illness, yet many people do not get help. Self-stigma is one of the biggest barriers to seeking help. The recent focus on illness has been very positive in encouraging people to have compassion for others who are experiencing mental health issues, as well as to foster self-compassion and promote seeking the necessary help. But it really is only part of the story. We need to not only talk about illness, but also talk about mental health. We need to have open community conversations about what we can do to be mentally healthy, and how we can improve our individual mental health and wellbeing. We need to focus on this proactively, not merely waiting until someone is unwell to respond. Prevention is the key, and yet many of us don’t acknowledge that our mental health is something we can influence. We don’t acknowledge the choices we can make to build better mental health and wellbeing. We don’t think about our mental health until it gets a bit wobbly. In this edition we give you some ideas of how to avoid becoming hooked on the busy-ness of the holiday season, as well as how to look after your mental wellbeing proactively and in an ongoing manner. We also have some insightful interviews and ideas from people who can help us to do this! In this vein we have an interview with one of the big brain people I have been fortunate enough to meet recently: Andrew Douglas (Lawyer). He shares some concrete ideas around how organisations can improve their workplace mental health culture – this is a must read for any leaders in business. Andrew not only has a huge brain but also demonstrates a lot of heart, and it was a real pleasure to chat with him. I hope that you have a fabulous summer! We will be back in your in-boxes in January, ready to start 2016 with purpose and excitement. 3 Tasha

“SELF-STIGMA IS ONE OF THE BIGGEST BARRIERS TO GETTING HELP” “PREVENTION IS THE KEY” “MENTAL HEALTH IS SOMETHING WE CAN INFLUENCE” 3

Creating a Culture of

POSITIVE MENTAL HEALTH & WELLBEING

t is common for organisations to approach employees’ mental health and wellbeing by providing access to an Employee Assistance Program (EAP) and to have a range of wellbeing initiatives. Yoga classes, fruit bowls in lunch rooms, quiet/chillout zones in workplaces, financial counselling for employees, pedometer challenges… the list goes on. This has been an area that has grown significantly over the last few years with some very innovative strategies and applications. I have heard of some truly interesting programs that I would love to have seen in organisations I have worked for in the past. And yet it is interesting to hear some organisations reporting that they are struggling to get employees engaged in these programs. Some wellbeing teams report that it is always the same few employees who turn up and that they are not able to reach the employees they really wish to engage. Over the last year or so the feedback we have heard includes: • Wellbeing teams reporting more resistance from leaders to release their employees to participate in wellbeing programs; • Some employees disengaging from wellbeing programs complaining that they are just a superficial cover for deeper issues within an organisations culture. It is not to say that these sorts of programs are not useful – in some cases they can provide great motivation and encouragement for people to make changes to their wellbeing, which may ultimately increase their capacity to perform optimally in the workplace. However, when these programs are done in isolation and when they are implemented amidst a culture that is already negative, blaming and dysfunctional, then it may be difficult to gain the employees’ trust to engage with them in the first place. These initiatives might be fabulous extension options for an organisation that already has a culture of positive respectful relationships and both the technical and relational skills to do the job. However, in the current

economic climate of every dollar needing to count, do such broad programs really have the Return On Investment you require?

the first step is to acknowledge that mental health is an important part of general health So how do you build a culture of positive mental health and wellbeing? The first step is to acknowledge that mental health is an important part of general health and as such you will have employees who are affected at times. You need to understand that not all employees with mental health issues will be impacted in their work functioning, but if they are it is important that they feel safe to disclose their issues to you. You can then work together to meet your obligations to them and other employees, providing appropriate support while still managing your organisation’s needs. Leaders tell us that the biggest reason why they do not respond to employees, even when they observe obvious signs that a person is upset or acting out of character, is that they are afraid to say the wrong thing and to appear to be intruding in the employee’s personal life. The first barrier is easy to overcome: we can and should teach our leaders how to have appropriate discussions about mental health issues in the workplace. These are not conversations that we are always comfortable having in general society, so it is no wonder many leaders are reticent. However these are skills that can be taught. The second issue is a bit more complicated. Historically the tendency has been to discuss issues only once these issues are having a significant impact in the workplace, and if we are concerned about the employee (and not their performance) then we don’t raise it unless we have a very close relationship with the person and it therefore seems appropriate to.

Tasha Broomhall recently interviewed Andrew Douglas (Principal, Workplace Relations, M+K Lawyers) regarding the topic of creating a culture of positive mental health and wellbeing in the workplace. He shared some interesting insights into organisations’ obligations in this area.

TB : How should employers manage performance when mental health issues are potentially present?

AD : The Courts talk about disaggregation – the need to separate

out performance versus mental health issues and then to distinguish the difference between the inherent requirements of the job and identify reasonable adjustments. While people stand by and take no action the person can gradually become sicker and this can then become a performance issue and a potential litigious issue. The heart of the process is to train people to be mindful to deal with issues now (no pre-judgement – do not bring past history into it) and to disaggregate between performance and other possible mental health issues. The altruistic belief that people will ultimately do good should be a basis for organisations engaging with their employees. It starts with leadership and values and then moves into looking at how we as an organisation support our employees. Leaders need to know what is expected of them – how to have the conversations they need to with their employees if they observe something that indicates the employee is not doing so well.

TB : What do you wish that employers knew about mental health and the workplace?

AD : If you want people to hear you and respond in tune with Andrew Douglas is the Victorian Head of the Workplace Relations team at M+K Lawyers. Andrew’s principal areas of practice are industrial relations, employment law, worker’s compensation, governance and OHS. Andrew is a highly sought after Employment + Safety professional within Australia, New Zealand and Asia. His proactive approach to understanding ever changing IR and OHS laws ensures his clients are always one step ahead of their competition. Andrew works with a number of employers building wellbeing programs that improve employee health and productivity whilst reducing worker’s compensation premiums. He is a skilled author and speaker within Australia, New Zealand and throughout Asia.

TB : If an employer recognises changes in an employee that suggest they may be experiencing emotional distress, is it appropriate for the employer to address these changes, even if it is not impacting on the employee’s work performance?

AD : People work in systems, not in cells, so there will therefore

be some impacts even if the origin of an issue is in an employee’s personal life. If you are aware that the person is hurting, then it is a potential hazard and you need to determine the level of risk for the individual and others and apply a level of control. Safety legislation is built on a number of health concepts and one of these is that illness creates a hazard and therefore employers must determine how it affects the employee and potentially others.

you, then you need to act generously and with care. Take the opportunity to understand what wellbeing is – get rich data around that and have a strategy to meet those challenges, understand what they look like and to develop a proactive plan. Organisations need to: • Equip people with the skills to have those conversations to engage with and support their colleagues and employees when they notice an issue; • Ensure their leaders know how to have conversations to connect with the employee and allow them to disclose. In my experience it is almost always personal (issues such as my kid not coming home, my wife and I having problems, my manager puts too much pressure on me with his expectations). So what? Are you not going to deal with the human?

TB :

Where do organisations start to build better mental health cultures?

AD : Define what the purpose of the organisation is and have

absolute clarity about what that looks like. Values are held out at good times and discarded at bad times and if you can align at bad times it breathes life into what is good behaviour. It creates architecture of good behaviour. There is then trust and that is what you need for people to be motivated to take discretionary effort above and beyond us as individuals. Develop skills around recognising and responding early to have conversations. Stage 1. Measure it to continuously get better. Stage 2. Develop skills around recognising and responding early to have conversations. Stage 3. Measure it to continuously get better.

Ensure their leaders know how to have conversations to connect with the employee and allow them to disclose

More recently, a positive change that we are seeing is the move from having a Peer Support Program, with designated Peer Support Officers, to having a Culture of Peer Support – where all employees are encouraged to care for each other. This does not mean that employees are asked to intrude into each other’s personal business but instead it aims to help them develop the skills and confidence to engage with another employee appropriately if they can see that person is struggling. When done well this can foster and support a culture of positive mental health and wellbeing. Another positive change we have observed is that organisations are moving away from the band aid approach of simply having an EAP as a crisis response service. Many organisations are now extending their coverage to include Managers’ Assist Helplines to help leaders better support and manage their employees and also to encourage employees not to wait until a crisis evolves to connect with their EAP service, but to do so proactively.

For example an employee might proactively visit the EAP service to: • develop techniques to manage stress when change is looming • develop assertive communication techniques • receive support in managing the behaviours or in motivating employees that they lead As well as responsive strategies: • Managers’ helpline to help develop strategies to support an employee who is unwell; • Individual counselling and support during times of challenge and distress • Mediation between employees When implemented, appropriate and targeted strategies can greatly improve an organisation’s culture of mental health and wellbeing, to the point where employees feel safe to disclose any mental health issues and get the support that they need. Review your organisation’s wellbeing program – is it meeting your needs? 3 By: Tasha Broomhall

When implemented, appropriate and targeted strategies can greatly improve an organisation’s culture of mental health and wellbeing WELLBEING PROGRAMS

to enhance personal wellbeing

EAP PROGRAMS

that provide both proactive and responsive services

POSITIVE LEADERSHIP

(through all levels of leadership of the organisation) including awareness of mental health as part of health; with the knoweldge and skills to recognise and appropriately respond to mental health concerns that arise

VALUES BASED CULTURE

clearly defined, articulated and reviewed at a strategic level in policy and procedure and at a behavioural level (not simply theoretical) for all employees, and to direct business decisions © Blooming Minds (WA) Pty. Ltd

TIME TO REFLECT

ere we are, almost at the end of 2015! Earlier in the year we asked:

Take a few moments to pause and reflect on January. Did you live the way you want to live? How will you feel if the rest of the year follows the same pattern? Once December comes around will you feel proud? Happy? Like you have achieved a goal or goals? Will you feel grateful? Or distressed? If the rest of the year continues in the same way as January, will this be a pleasurable and satisfactory year for you? Or does the thought of that scare you? So now that we are almost in December, how do you feel about the life you have lived this year? Has it been a good one for you? Do you feel happy? Proud? Have you achieved a goal or goals? If you’ve had a challenging year, how have you coped with it? Well? As best you could? Did you seek help? At this time of year a lot of people start to ‘write off’ their missteps from the year that is closing, telling themselves that if there is an area of their life that they are not happy with, they can fix it next year. But next year is not guaranteed. Do not put off what you can start today. You do not have to ‘fix’ everything in your life but it may be worth reflecting on what is one area that you would like to make changes in and start making progress on that area now.

“... NEXT YEAR IS NOT GUARANTEED. DON’T PUT OFF WHAT YOU CAN START TODAY.” “End this year in a way that makes you proud of the choices that you are making daily.”

Get clear about what that change is (For example: to eat more food that is unprocessed; to swear less; to meditate daily; to exercise daily; to have a date night with your spouse every week; to make time every day to read) – whatever will get you one step closer to feeling like you are consciously living the way you would like to. Put a note somewhere where you will see it and start doing it daily. Remember the mantra ‘progress not perfection’. If the change was super simple you would have already done it! Instead do not pressurise yourself to be perfect. Be gracious with yourself, you will make mistakes, acknowledge them, figure out what went wrong, pick yourself up and move forward trying to do better tomorrow. End this year in a way that makes you proud of the choices that you are making daily. 3

By Anna Eames

LIVE CONSCIOUSLY AND BLOOM! This 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 +postage

HAVE YOU HEARD THAT LAUGHTER IS THE BEST MEDICINE? O f course you have, and now it has been medically proven. Indian cardiologist, Dr Madan Kataria found a connection with laughter and the Pranayama breathing techniques in Yoga and developed a system of exercise that revitalises your body and mind Laughter Yoga. With huge success:

laughter groups now meet regularly around the world in over 72 countries with over 6000 clubs. Through the sessions we experience joy, a present moment feeling that can be felt, even when you are not happy. Consider the lightbulb moment – that the simple things in life create a pathway toward happiness. You leave the session feeling great without any props, equipment or prior learning. What are the benefits Doc? Test results from laughter sessions from Deakin University show that participants have reduced cortisol levels (stress hormone), reduced anxiety and depression, while at the same time increased life-satisfaction, self-confidence and immune function. Arthur and Betty have recently celebrated their 55 year anniversary and are regulars at my Kaizen Wellbeing Laughter Club. Arthur explains that of all the exercise groups that he has been a part of, Laughter Yoga is the only one that makes him feel more energised when he leaves than when he arrived. Kaybe joined my Laughter Club earlier this year and found that with the increased self-esteem he unexpectedly gained, he was able to start taking singing lessons and perform in front of an audience! We can’t just learn the facts, we must also participate and experience the feeling to start a new organic and sustainable path toward that elusive happiness we desire. 3 Peter

Peter Schupp is the President of LaughWA and can be found at his own Kaizen Wellbeing Laughter Club every Tuesday night from 7pm at 89 Marlock St, Greenwood. Peter has an ability to connect with individuals and lift their energy and that creates successful events. Wellness has never been so accessible and fun.

SOPHIE BUDD’S RAW INDULGENCES

A quick indulgence for when they say not to bring anything RAW MINT CHOCOLATES 1 x cup honey 1 x cup coconut oil (put jar in a pot of hot water until it liquifies) 1 x cup cacao powder 8 x drops doterra peppermint oil Method; Put all in a blender for 1 minute then pour in to ice cube trays. Pop out and serve when set (takes aroud 30 mins) x

Sophie

Sophie Budd is chef and owner of Taste Budds Cooking Studio. She is passionate about teaching people to cook and feeding people! Her resume includes working for both Rick Stein and Jamie Oliver.

ARE YOU A HUMAN BEING... OR A HUMAN DOING?

s we head into December, regardless of whether you and yours celebrate Christmas or not, the increased pace of life many of us engage in can incite stress! There are projects needing to be completed by the end of the year; projects for the beginning of next year to be started; children/family/ colleagues on holidays; perhaps missing a loved one who is not with you. Generally the pace of life can ramp up at this time of year. We are encouraged to spend more – time, money, energy. There are presents, food, decorations to buy, time at various social gatherings, end-of-year concerts/events, energy spent on all these things, coordinating, socialising, driving, making and baking … Now more than ever is a good time to remember that you cannot look after everyone else if you are not looking after yourself. We really encourage you to remember to carve out some time for yourself doing something that you love. We have two ideas to help you with this.

Find 4

Find 4 nurturing and nourishing things that you can do for yourself each week to support optimal mental health. Simple things, like making the time for yourself to do something that brings you joy, can be one step towards building your resiliency. I love this idea – it seems like a fabulous antidote to the Groundhog Day existence that so many people experience. If you are like me you might find yourself with your head down passionately working towards goals, championing causes, being with your family and helping others. It is easy to get so caught up in these things that you forget to also look after yourself. I meet many people who live like this – doing their job, doing family chores, doing-doing-doing. But as my gorgeous old Psychology professor, Alex Main, says: “Tasha are you a human being or a human doing?” Have you done 4 positive nurturing things for yourself in the last week? What about for someone else? You might have done 4 things for someone else in the last day! If 4 positive nurturing things for yourself each week seems impossible, then just start with one. Write a note to yourself and put it on your fridge, your desk, wherever it will remind you.

Block out time on your calendar, and ask a family member or friend to check up on you. Looking after yourself will help you meet the extra commitments at this time of year, and maintain a positive mental attitude.

Avoid the temptation to say yes

The second idea that might help you is to consider proactively what you can, and are willing, to commit your time and energy to before we are thrown into the silly season. Avoid the temptation to say yes to every request for your time and attention, and don’t get hooked into our society’s tendency to glorify being busy!

Consider carefully what commitments are truly necessary for you to engage in. Will they add meaning to your life, and do they align with the values you want to live your life by? Are they something that will bring you joy and are they vital for you to live your life? Then consider the time and effort that these commitments will take. Do not forget to include hidden time (eg: working collaboratively can take longer than you may think if you are waiting on information from another source; attending a party will take extra time if you need to bring a plate of food, etc.) Finally, consider if this is something that you can achieve without putting yourself under excessive stress. Will you need help? If so, ask now. Approach your boss and ask for extra time or hands if necessary; ask a friend or family member for help with baking. This time of year can be wonderful, but you will enjoy it far more if you are not stressed. Even though this type of stress can be considered situational and will pass, it would be much nicer to enjoy it! Looking after yourself is the best way to minimise your stress levels and enjoy the festive season. 3

By Tasha Broomhall

THE VALUE OF VOLUNTEERING

n western society there is an overwhelming focus on individuality and independence, however, psychologists from Maslow to Baumeister have repeatedly stressed that a sense of social connection is one of our fundamental human needs.

working with people who live with mental illness. “We have great conversations about life in Australia and that helps me connect to the community more and of course having a good friend to talk and laugh with gives me lots more time to practice my English which is great.” Emaad’s advice for people feeling isolated in their communities is to be brave and find somewhere to volunteer. If you do not enjoy one place then find another. For other new migrants he adds that volunteering will help you to find a way into the community. Only hanging out with other ex-pats in your community can leave you always a little bit apart from the wider community.

Studies have shown that social support is the highest predictor of happiness during times of stress. The support a person receives is important but the support they provide to others is an even more important factor in sustained happiness and engagement. So treasure and prioritise those who sustain you, and provide support to others where you can. Developing connections in the community is an area that can be particularly difficult for new arrivals to Australia. New migrants are often encouraged to find a volunteer position as a way of connecting in their community, but it can be a very daunting task for someone still trying to find their feet in a new country. Emaad had lived in Australia for around two years when he was discussing homelessness during an English lesson. Having limited exposure, he was very surprised to hear of the number of homeless people in Perth. His curiosity piqued and he took his teacher’s offer to connect him with Manna – a Perth organisation that provides meals to the city’s homeless and struggling. At the time he had limited opportunities to meet new people and felt very disconnected from the Australian community. In his home country he had a large number of friends and family members whom he relied on and was relied upon in return. But in Australia he felt disconnected and aimless. He writes about feeling lonely in those early days and going to a café to try and cheer himself up:

When committing to volunteering there are a number of points to consider. What would you enjoy doing? How much time are you able and happy to give over a week, month, or a weekend? What skills can you offer? What skills would you like to learn? (Many organisations offer their volunteers training). If you have a trade, technical skills or a profession, consider doing some ‘pro bono’ work for a non-profit community organisation (ie: working on a task for no payment or at a reduced rate). Organisations, charities, and groups need people to help out in a number of different roles, including administration, general maintenance, or even cleaning and baking. Think about your skills and what you already do at home, at work, for your family or children, or for fun and how you might be able to do these things for the benefit of others. Volunteering is a wonderful way to give back to your community. Volunteering for a cause or to help other people provides meaning and purpose in life and a stronger connection to the world, to humanity, and even to our spiritual side. 3

By Sharna Mensah

MANNA VOLUNTEERS - festive season roster

At Christmas many agencies that assist the homeless take a break for the holidays. Manna endeavours to keep their promise to deliver meals six nights a week year round. To ensure that their volunteers can have a holiday we seek extra volunteers to cover shifts for part of December and January. These can be individuals, corporate teams or other groups. The teams work under the guidance of the kitchen coordinator preparing a three course meal for those in need. It is amazing what can be achieved together. Registrations for the festive season roster are now open. Please send an email to volunteer@manna.org.au to register your interest.

“I have to leave here as soon as possible, I am feeling very foreign and so lonely. I look around me and see people talking to each other and they are listening to music and enjoying their time, but I cannot understand what they are talking about. Their voices just go up and down, up and down. I cannot understand even one word of the music. I feel that I am not part of the community.” It took a few months of volunteering for Manna, serving meals in the park and preparing meals in the kitchen, before Emaad started to make new connections. The team was a fun group of people to work with and the mood was lightened by making joke and talking with the people he was serving. Helping people helped him to feel part of Australia, and less like a foreigner. The people he met through volunteering were good people giving their time and energy to help people and they were the sort of people he wanted to have as friends. A casual invite to have a beer after a shift one day lead to the start of a friendship with a fellow volunteer. This friendship has led to camping trips exploring the countryside, catchups over drinks, and even a job opportunity

SNACK RIGHT

WITH JULIE MEEK

ating well is not always easy. You know that it takes discipline, and tests your endurance, concentration and skill. That being said, a healthy mind and body is not possible if you don’t look after what you are eating. When considering the myriad of factors affecting your mental health and wellbeing, ask yourself the question: have you fuelled your tank with the right petrol? At this time of year snacking can be our biggest enemy. There always seems to be something delicious and tempting at our fingertips. Be prepared with healthy snacks at the ready.

SNACKS

TO KEEP YOUR MIND AND BODY HAPPY

Snacks can be a nutrition trap as it is so tempting to grab something quick and easy. This may mean chocolate, lollies, muesli bars, biscuits or cake – none of which will give you the longlasting energy that you need for the rest of the day. Instead, why not try:

1. 200g tub of low fat yoghurt 2. Fruit bread 3. Toast or crumpet with a light spread of peanut butter or vegemite 4. Fruit smoothie 5. Crackers with cheese

One of the easiest and healthy treats that I am enjoying right now is chocolate and date balls. Throw... 9 Medjool dates, 2 tablespoons of cacao powder, 2 tablespoons desiccated coconut, handful of raw hazelnuts and 1 tablespoon chia seed... into a food processor and blitz for a few minutes until nicely combined. Make tablespoons of mixture into balls and enjoy!

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. YOU EAT, THEREFORE YOU ARE

STRESS AND ANXIETY A

nxiety is common and can be distressing at times but it isn’t always bad. Anxiety can actually help you to perform when under pressure (e.g. meeting a deadline or needing to react quickly in a dangerous situation), but it can be debilitating at other times. It is common that we will each experience varying degrees of anxiety as part of our lives. However, for some people, situational anxiety (often referred to as stress, tension, worry, angst, etc.) can become a more regular and distressing experience. Statistics show that 14% of Australian adults will experience an anxiety disorder every year, or one in four of us during our lifetime. However, only around a third of those people receive professional help for these conditions. The following symptoms in isolation make up part of the fabric of human emotions and experiences. However, if a person is experiencing a number of these symptoms ongoing and it is distressing for them, or starting to impact on their functioning, then it is worth having a chat to a GP to determine any potential issues and resources for support. Symptoms of anxiety disorders may include: • Pounding heart, chest pain, rapid heartbeat, blushing • Rapid/shortness of breath • Dizziness, headache, sweating, tingling and numbness • Choking, dry mouth, nausea, vomiting, diarrhoea • Muscle aches and pains (especially neck, shoulders, back), restlessness, tremors and shaking • Unrealistic or excessive fear and worry • Mind racing or going blank • Decreased concentration and memory • Indecisiveness • Irritability • Impatience • Anger • Confusion • Feeling on edge • Nervousness • Tiredness • Sleep disturbances • Vivid dreams • Avoidance of situations • Obsessive or compulsive behaviour • Distress in social situations • Phobic behaviour

THE GOOD THE BAD THE UGLY

THERE ARE DIFFERENT TYPES OF ANXIETY DISORDERS:

Post Traumatic Stress Disorder: a person experiences a trauma

reaction to an event or string of events more than four weeks after the incident Generalised Anxiety Disorder: a high level of anxiety is experienced a lot of the time Social Phobia: fear of social judgement and exposure Panic Attacks: sudden intense onsets of fear and distress Panic Disorder: recurrent panic attacks and focussing on panic attacks, even when not experiencing one Agoraphobia: association of panic attacks with a certain environment or stimuli, and therefore avoiding those situations or circumstances Obsessive Compulsive Disorder: unwanted intrusive obsessive thoughts and compulsions to act – not to be confused with the little traits and tendencies or quirky habits that we may all have, but to a level where it is distressing for the person and impacts on their functioning1. A person may experience a combination of these various types of anxiety disorders. There is help available so please do not suffer through this type of excessive stress believing that it is normal or that it will pass soon. Some stress is normal, and much stress is situational and will pass when the situation resolves (for example: a big project at work, a major life change). However if you are feeling anxious or stressed all the time, to the point where it is distressing, or it is impacting on your functioning, then please see your GP.

• Increased use of alcohol or other drugs

STRESS AND ANXIETY

THE TREATMENT THE RESOURCES THE MANAGEMENT

TREATMENTS AND RESOURCES THAT CAN HELP FOR ANXIETY: RESOURCES FOR ANXIETY • Relaxation training and stress management skills training • Meditation and mindfulness training • Psychological therapies (with a counsellor or reputable online therapy sites and books) • Medication may be required to manage symptoms and enable functioning There is a range of treatment options and people often find that a combination (a holistic model) works really well. There will be individual differences in terms of what treatments people engage with, and what meets their individual needs and symptoms. People should consult with their medical professional to determine the best course of action for them. Some ways of managing anxiety could include: • Develop an advanced directive to help you consciously manage your illness and your wellbeing • Meditation – learn short spot meditations to use throughout the day to help calm you when you are feeling tense or overwhelmed as well as longer meditations to use daily or weekly • Learn relaxation or yogic breathing • Go for a walk or more rigorous exercise as an in the moment stress reliever • Write down your concerns and try to get some perspective on them by doing some reality checking • Spend time with a friend who uplifts you • Listen to some fabulous music • Learn mindfulness based stress reduction strategies • Immerse yourself in a hobby • Find four positive nurturing things for yourself every week • Read books or use websites that are designed to help you manage your anxiety – particularly those based on cognitive behaviour therapy.

E-therapy (evidence based computerised therapy)

MindSpot

https://mindspot.org.au/ The MindSpot Clinic is a free telephone and online service for adults troubled by symptoms of anxiety or depression. They provide free Online Screening Assessments, free Treatment Courses and they can help you find local services.

MoodGYM

https://moodgym.anu.edu.au/welcome MoodGYM is an innovative, interactive web program designed to prevent depression. The Training Program will help you learn cognitive behaviour therapy skills for preventing and coping with depression and consists of five modules, an interactive game, anxiety and depression assessments, downloadable relaxation audio, a workbook and feedback assessment.

Clinical Research Unit for Anxiety and Depression

www.crufad.com Provides good information about self-help and treatments for various anxiety disorders.

e-couch

www.ecouch.anu.edu.au Provides information about emotional problems – what causes them, how to prevent them and how to treat them. The e-couch online program includes information, exercises and a workbook to track your progress and record your experiences, and toolkits to help you improve your mood and emotional state, and tackle challenges that you may be facing. 3

Excerpt from Bloom!©

“

CONNECTING

elf-Absorption in all its forms kills empathy, let alone compassion. When we focus on ourselves our world contracts as our problems and preoccupations loom large. But when we focus on others our world expands. Our own problems drift to the periphery of the mind and so seem smaller, and we increase our capacity for connection – or compassionate action.” Daniel Goleman, Social Intelligence For many of us our values are interlinked with our relationships – personal and professional. People who have a good support network feel confident and that confidence means they can cope better. Relationships are not just about our family and friends, but can also include how we relate to our co-workers, and even strangers that we pass on the street, or the check-out person at Coles.

This is a simple exercise that can really show you where the important people in your life lie, and how well you are connecting with them. Are you prioritising them, or another? Are you making an effort to maintain these relationships? And what are some of the ways you have used to maintain, strengthen or repair these relationships? Giving time and positive attention to our relationships (fostering our connections) is often one of the first casualties when life gets busy; and yet this is likely when we need those positive supports the most. Put the effort into your relationships now to foster them , even if you’re busy! 3

By Tasha Broomhall

People who have a good support network feel confident and that confidence means they can cope better support to others where you can. Here is a way to think about how you are currently fostering positive connections and, perhaps, where you can improve:

1. Pictured is a tree trunk. That trunk is you. You also have

some branches. These are all the different connections or relationships you have in your life. Write these relationships on your branches. You might have the large branches as the main connections and the less frequent or important relationships will be on the smaller branches.

2. Next, you have the leaves.

These are all the positive ways you keep these relationships healthy. Things like trust, spending time together, regular communication. Write these on the leaves.

3. Now we are going to think about the termites attacking those branches. What are some of the things that break down the connections between you and those people? Write them on the termite mounds.

4. Lastly, think about some of the termite disconnectors you have experienced, and write down something you could do to make the connection healthy again.

DRIVING UNDER THE INFLUENCE OF... ATTENTIVENESS

o you ever just jump in your car and hurl yourself towards your destination? Have you ever found yourself driving somewhere and then at some point become conscious of where you are, not really able to remember having driven to that point? Do you sometimes find your mind wandering when you are driving, to the point that you are taken by surprise by the traffic or conditions around you when you start to pay attention again? Lack of attentiveness while driving causes accidents and kills people. Every day. So what are the alternatives? Imagine if every time you get into your car, you do so calmly and with full awareness. By driving consciously you will not only minimise accidents but will also stay calmer in the process. Next time you are about to drive a car try this instead: Sit in the car and close the door. As you follow this activity focus on your breath. If thoughts come into your mind just let them waft past and keep your attention on your breath and any movements you are making. Close your eyes and focus on your breathing. Relax your shoulders and take in a deep breath, filling your lungs. Notice the pause at the top of the inhalation, and then exhale all the breath out of your lungs, noticing the pause that naturally falls between breaths. Release any tension as you breathe out. Feel the seat beneath your bottom. And breathe. Feel your feet balancing on the floor of the car. And breathe. Pay attention to the curve of your leg as it stretches out towards the foot pedals. First your left leg and then your right. And breathe. Feel the steering wheel beneath your hands. Notice the fabric. What about the texture – is it smooth or fluffy? And breathe. Feel the steering wheel curve underneath your fingers. And breathe. Feel the temperature in the car – is it cold? Or warm? And breathe. Pay attention to the sounds you can hear inside or outside of the car. And breathe. Feel the weight of your body balanced evenly on both feet, relax your shoulders and take a deep breath in, filling your lungs. Notice the pause at the top of the inhalation, and then exhale all the breath out of your lungs, noticing the pause that naturally falls between breaths. Release any tension as you breathe out. Open your eyes, smile, turn on the engine and drive consciously to your destination. 3

CLICK TO ‘ FREE ON-THE-SPOT MEDITATIONS OR SOME LONGER GUIDED MEDITATIONS.

OUR PARTNERS Holyoake’s DRUMBEAT.corp program is designed to support the professional development of teams through an innovative and impactful medium. It is based on the award-winning DRUMBEAT program which is facilitated around the world. Relationships are an important aspect of effective management; DRUMBEAT.corp transfers this focus onto factors that impact on effective relationships. It uses fun rhythm exercises to develop insights into themes and behaviours in the workplace such as coping with change, validation and recognition, power and power imbalance, peer pressure, communication skills, collaboration, teamwork, creativity, problem solving, motivation and passion, leadership, individual strengths and responsibilities. DRUMBEAT.corp is ideal for small groups with a maximum of 25 participants. Teambuilding workshops for larger groups with a less intensive focus and themed around ‘Teamwork’ and ‘Celebration’ are also available. For further Information please call 08 9416 4444 or email corporateprograms@holyoake.org.au

“Leaders within our Communities Division participated in a customised DRUMBEAT.corp experience. Many reported that it was one of the most enjoyable and engaging team experiences they had completed. Individuals stated that it was engaging, and inclusive – with powerful messages and learnings relating to leadership, how teams operate, effective communication, recognising group cohesion and out of sync behaviours.” - Manager Planning & Performance, Rio Tinto

Holyoake, a leading provider of alcohol and drug treatment services since 1975, offers a range of Wellbeing@Work programs to help address stress and unhealthy coping mechanisms. It promotes self-responsibility through a holistic, non-judgemental approach.

Blooming Minds partners with organisations and communities to develop positive mental health cultures. From short courses to ongoing programs, individual consulting or resources for your workplace; Blooming Minds delivers. Blooming Minds works with organisations and communities to enhance positive mental health cultures to assist employees to proactively support their mental health as well as to appropriately recognise and respond to mental health issues in themselves, their colleagues, clients, families and communities.

RESOURCES WE RECOMMEND

WE ARE NOT PAID AND DO NOT HAVE ANY KICK BACK FROM THE RESOURCES WE FEATURE. IF WE FEATURE IT, IT’S BECAUSE WE HAVE BOUGHT IT AND LOVE IT – THAT SIMPLE!

A MINDFULNESS-BASED STRESS REDUCTION WORKBOOK B STAHL & E GOLDSTEIN (2010). NEW HARBINGER PUBLICATIONS, OAKLAND CA. ISBN: 9781572247086

THE ANXIETY AND PHOBIA WORKBOOK EDMUND BOURNE (2015). 6TH ED NEW HARBINGER PUBLICATIONS, OAKLAND CA. ISBN 1626252157

BOOK REVIEW AND GIVE AWAY Future Brain Dr Jenny Brockis

The constant changes in our workplace and communities, the endless lists of jobs that will be obsolete in 5/10/20 years and the encroaching presence of technology in our lives, can at times leave us reeling and scrambling to keep up with what is required of us and how to achieve it. However, despite whatever turmoil is occurring around us, the one constant we have at our disposal is our brain. So why is it that so many of us behave like passive recipients of our brain’s functions rather than active participants? Why do we not proactively manage our brain’s strengths to optimise its functions? I suspect it is because many of us do not know how. The idea of designing your brain for what you need it to do to support you now, let alone how you need it to function in the future as the world changes around us, is still quite a paradigm shift for the average person. And yet in Future Brain, through the clear explanations of current research and neuroscientifc theory, Jenny Brockis has laid out a map for us to design our own brains of the future. This book provides concrete insights into the workings of our brain, what to avoid to minimise risk to it and what to increase to optimise our often underrated asset – our changeable brain. This book is essential reading for anyone who wants to use their brain for good!

We are giving away one copy of Future Brain to someone who can answer the following riddle (we will do a random draw from all correct entries). Apply by emailing info@bloomingminds.com.au or leave your answer on our facebook page. Entrants close 7th december

What do you call a penguin in the desert?

Future Brain is available at

www.drjennybrockis.com, www.futurebrain.com.au, Dymocks and all good bookstores and online at Amazon, booktopia and bookworld. So you have a few options to choose from!

MORE...RESOURCES WE RECOMMEND Mental Health in the Workplace for Leaders – Online Course This course delivers an overview of common mental illnesses, reasonable adjustments, privacy requirements and balancing people needs with business needs. It is delivered as four online assessed modules self-paced with individual assessment of learning. Each module has videos, recorded lesson, support notes and an assessment. It can also be used in conjunction with face to face training as a mixed mode course. This course is for employees that manage, supervise or lead others. Participants learn about common mental health issues, their obligations to employees and appropriate strategies to respond to mental health issues in the workplace.

OUR RESOURCES FOR YOU

BLOOM! MENTAL HEALTH AND WELLBEING BY TASHA BROOMHALL

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

BLOOM! AT WORK! A MENTAL HEALTH GUIDE FOR LEADERS

A YEAR TO BLOOM – 52 WEEK JOURNAL

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 that may assist both the employee and the organisation.

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 over the next 52 weeks. You can choose from two different formats – a printed a5 journal or weekly emails delivered straight to your inbox.

By tasha broomhall Available in paperback or ebook format.

$44.00 INC GST

Feeling stressed? Overwhelmed? In a funk? Need some support for your mental health?

LIVE CONSCIOUSLY AND BLOOM – SELF REFLECTION JOURNAL

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

$17.60 INC GST

Are you engaging with a friend, colleague or family member with mental health issues?

Come along and learn how to recognise that someone is in distress and how to appropriately respond to better support them and yourself. Mental health first aid is the help provided to a person who is developing a mental health problem, or who is in a mental health crisis (e.g., the person is suicidal or has had a traumatic experience). Like physical first aid, mental health first aid is given until the person receives professional help or until the crisis resolves. Mental health first aid strategies are taught in evidence-based training courses authored by Mental Health First Aid (MHFA) Australia and delivered by accredited MHFA Instructors across the country. Blooming Minds offers MHFA Courses as authored by MHFA Australia, delivered by Instructors who are currently accredited by MHFA Australia.

Date: January 2016 Time: 8:45am - 4pm Venue: Wollaston Conference Centre, Mt Claremont Cost: $375 plus GST. Includes catering and comprehensive course materials

To book contact info@bloomingminds.com.au or call Anna on 0447 619 506

Over to You Over to You has stories from past and present program participants highlighting how their lives have been impacted by participating in our programs or using our resources. Making real changes in workplace and personal mental health is what we are all about. If you have a story or experience to share about how our work has impacted your life or your work (or both!), we would really love to hear from you.

Dear Team Perhaps one of the most powerful things about your course was that it gave me courage to speak to my boss and simply state that I could not continue to operate doing two jobs on an indefinite basis. I took courage in my hands and said that it was killing me and that I did not want to die in the job but to have a chance to retire and play with my grandson and ring more bells.

and zest for life. Enough is enough! Your course helped me overcome my fear of being singled out as being inadequate and life is better for it.

As a result of owning my vulnerability, somebody is now acting in the other job and it is like a giant slug has been removed from my head, from my heart and from my body and feet. I no longer feel inadequate and have re-found my inner self with its boundless energy

With blessings and here is a photo from Baja California in Mexico where I was earlier in the month.

Hope that this helps somebody else, for that is what it is all about. Letting others know that they are not alone, that we all need help and that it is there so long as we have the courage to ask for it.

Ian

CHRISTMAS KINDNESS ADVENT CALENDAR RANDOM ACTS OF KINDNESS TO STRANGERS, LOVED ONES AND OURSELVES

Count down the days to Christmas by showing kindness to yourself, your loved ones and strangers. You can do our suggestions or make up your own acts of kindness. There are 3 recipients to acts of kindness; the giver, the receiver and the observer. We would love everyone to share pictures or stories of kindness in December. End the year by spreading some kindness! #adventcalendarkindness on our facebook, instagram or twitter.

M ONDAY

TUESDAY

W ED N ESDAY T H U RS DAY

F R I DAY

S AT U R DAY

S U N DAY

1 Get up 10 minutes early and sit outside and enjoy the peacefulness

2 Tell someone a silly joke to make them laugh

3 Buy a coffee for a teacher / colleague / stranger

4 Call a friend or relative you haven’t spoken to for a while to say hello

5 Offer your services as a sober driver for a Christmas function

6 Make a card for an elderly person in your community

7 Connect and say thank you to someone who has helped you in your life

8 Find 10 minutes to listen to your favourite music

9 Pay a parent a compliment about their children

10 Leave a bowl of water outside for the local birds

11 Leave a kind note for someone to find

12 Donate some tinned food to charity

13 Plant a tree, some flowers or herbs

14 Place candy canes in your neighbours letterboxes

15 Smile at everyone you meet today

16 Do a chore for someone in your family/house

17 Positive social media day – only make and read positive posts and comments

18 Pay it forward – leave some change for parking or a vending machine

19 Clean out one cupboard that annoys you

20 Take a baked Christmas treat to a neighbour you don’t know and introduce yourself

21 Donate a book or flowers to a local hospital or aged care facility

22 Take 20 minutes to go for a walk or sit in a park or local beach

23 Pay for a strangers coffee or smoothie

24 Write down 10 things you are grateful for