Wow Christmas 2022! What a different feeling the festive season has this year. Full, busy and a tad bit exhausting but so much more joyous.
We managed a whole year without any lock downs or restrictions and the social calender almost resembles what it looked like pre Covid, and thank goodness for that!
And while the world has changed dramatically and I think possibly forever, my heart is exploding with gratitude for a whole year of ‘normalness’.
Family catch ups, birthday parties, school events and face to face business meetings, all the little things that we once took for granted pre 2020 are now etched in our hearts as the most cherished moments of a lifetime.
So now it’s time to enjoy the sun (how ever much we get), soak up the beauty surrounding us on the Central Coast and inhale the good vibes that go hand in hand with this time of year.
A massive shout out to everyone who has been involved with our magazine this year, it truly is a blessing to work with such vibrant local, businesses. We’d like to wish our gorgeous community a very merry Christmas and fun filled New Year. May 2023 be the beginning of an amazing chapter for you all.
Enjoy Coasties! xx
Art Director/Editor
Tanzie Carpenter tanzie@onthecoastpublications.com.au
Production Luke Carpenter luke@onthecoastpublications.com.au
Publisher
Tanzie Carpenter / 0414 611 851 Luke Carpenter / 0405 449 339
trading as On the Coast Publications ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261
For advertising enquiries advertising@onthecoastpublications.com.au
For article contribution enquiries tanzie@onthecoastpublications.com.au
Printing Spotpress Pty Ltd / 02 9549 1111
Cover image One Million Canaries Photography @onemillioncanaries
Imagery ingimage.com and freepik.com
Contributors
Jessica Sanford, Sam and Jordi Woods, Carin Clegg, Diana Arundell, Cathy Spooner, Louise Hurley, Alexandra Wilson, Dr Nicholas Altuneg, Willow Frankie. onthecoastpublications.com.au
4 Coffee with a Coastie –Maz & Matty for Breakfast Hit101.3
7 How to fe el stylish when you have no time 8 A mother’s truc e to her body 11 Snake/Spider season and safety 15 Keep the family’s diet from going crackers
16 Is your kindy kid’s vision ready for the next level of learning? 20 Staying healthy physically, emotionally & mentally during the holiday season 23 Children’s Christmas Reads 24 Will I ever lose the baby weight?
28 D ifficult behaviours in others: What can I do? 31 Kids Christmas Fun
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Check out past articles at onthecoastfamilies.com.au
Welcome to Coffee with a Coastie. This month we had the great pleasure of going into their Gosford studio to chat with the wonderful Maz and Matty from Central Coast’s Hit101.3 Breakfast Show.
MAZ & MATTY – Having known each other for 20yrs, What were your initial thoughts when you found out you’d be working together?
MAZ – I’ve always wanted to do a brekky show with Matt. It may sound a bit weird, but we met in radio when we were cutting our teeth as junior producers with no idea how radio worked. And I remember 20 years ago we were like, we should do a breakfast radio show together.
MATTY – That’s right shooting for the stars (laughter). When Maz called me, it was a no–brainer. She asked would I be interested and if I wanted to throw my hat in the ring? And I was like, Oh, just gimme a sec, Hell Yeah, absolutely. To come full circle and be in this environment with Maz doing brekky radio is great.
MATTY – You’ve had an eclectic career from pastry chef to producing radio shows, TV presenting, to now being back in radio. When you were in high school would you have ever imagined you’d have such an impressive resume?
High school me would be absolutely pinching himself right now. I feel very blessed to have had the life that I have. I
knew at high school that I wanted to be a performer of some sort, but I had no idea what it was. I tried to dance, and I couldn’t dance. I tried to do musicals and I couldn’t sing, tried to act, and I was an over actor. I used to listen to the radio a lot as a kid. In the morning with my dad, I’d listen to AM before he went off to work and then I’d switch it over to FM and listen to certain shows that I really enjoyed. But to know that I’m doing radio now, 15 year old me would be losing his mind.
MAZ – Having left radio what was it that drew you back? After being fired from radio in 2015, it took me a while to get over it. I’d spent so much of my life and career working towards the pinnacle breakfast job in Sydney and then it just all blow up in my face. So I tapped out of radio, opened a gym and went on a whole fitness thing. I studied nutrition and did wellness coaching, quit drinking, wrote a book about it, and moved to the Central Coast. Then after Henry’s first birthday, Jase who was overseeing the Newcastle radio station rang me out of the blue and said he’d heard a rumour that I was living on the Central Coast, and I was like yes I am. He said, well I need someone to do a maternity leave contract for six months. Would I be interested? I said absolutely not. Then I thought about it for a week, and I had an epiphany. I can’t show my son how to grab life by the balls if I’m not going do it. How can I expect my child to say yes to things if I’m not going to? So purely for my son, I rang Jase back and said yes, I will come and do six months.
Because I want to be able to say to my kid, Mummy did this thing that was scary, so you can be brave too. Cause I was so scared to come back and I’m still here two years later.
MATTY – You regularly called into the Merrick and Rosso show and stalked Maz and the street team to get a job on Nova. What advice would you give to a young radio enthusiast who is trying to break into the industry today?
I think the stalking laws have changed dramatically in the last 20 years. So, you’d probably get arrested for that behaviour now. To think hitting up Maz and Brad on the streets all those years ago and then calling into the radio show and dropping off profiteroles to the station would end up with me getting a gig as a junior producer is just mind
blowing. The landscape’s changed a lot from when we were junior producers 20 years ago. But it still comes back to visibility. If you want to be on the radio these days start recording, record stuff, do stuff, put it on socials, get on
“
MAZ
Instagram, get on TikTok. I got picked up to do Channel Seven’s Sydney Weekender from Instagram videos. So, it’s still visibility. Just get out there and put your work in people’s faces, and don’t be afraid of people saying no.
MAZ – Out of all the roles you’ve had and all the people you’ve met, who was the one that took your breath away and why?
It’s really hard to pick one. But when I interviewed Pharrell Williams when I was doing the Dan and Maz show in 2014, which was a really critical year for me. As it was the year I realized that I was a functioning alcoholic and I needed to stop drinking. I did the interview with Pharrell and although I love him as an artist, I wasn’t really expecting it to be much more than here’s your new album and everyone loves your freaking song and blah, blah, blah. But we were having this chat and he said something along the lines of, well you know what it’s like to have a gift. And I don’t know, it just imprinted on me, and I started crying in this interview and he was
like, I get it, I see it, and I thought, wow. I probably got all the validation I’d ever wanted in my life from this one person in this one moment who sat with me and held space for me, even though it was about him. So as much as I want to say it was at an MTV after party or whatever. I’ll never forget that moment because I felt seen, and I think everyone just wants to be seen and heard.
MATTY – You come across as having been a confident, go–getter from a very early age. How do you instil that level of enthusiasm and boldness into your kids? My parents were strict growing up. But I look back now and they just gave me every opportunity to do what I wanted to do.
My parents let me sing Christmas carols across the street to raise money for a charity. Knowing very well that I couldn’t sing, and I was in year six, going to high school the next year. When I turned up to the quadrangle in year seven, everyone was calling out, there’s Carol. So I’d probably try and think of another way. But my parents just went, let him go, let him fly and see where he
lands. And I think that’s what I’m doing with my kids. Just let them fly and see how they go. Parenting is really tricky because there’s no rule books.
I don’t know what I’m doing to make them be the best they are, but I really hope it’s working, whatever I am doing. I heard a really great analogy of kids the other day. Some are dandelions and some are orchids and so there’s kids that are like dandelions and will grow in a crack, in full sun, not need water, and they will flourish. Then there’s orchids who need a bit more attention. They need to have the right conditions to grow and to flourish. They need to be watered on the right day and you need to look after them. They’re both as important as each other, but you’ve just gotta know how to manage the dandelion and how to manage the orchid.
MAZ & MATTY – The end of the year is normally a time to wind down but you guys are just starting to ramp up your new show together. What does the Maz and Matty show look like in 2023?
MATTY Hopefully a lot of the same for me personally. We love opening up the phones, having people call in and chat to us.
MAZ – The thing that I love about this show and the feedback that Matt and I are getting, is that we are just a reflection of people’s lives and we are not trying to do anything, we’re just genuinely interested in each other, in each other’s family life, in our extracurricular activities and bringing it all to the safe space of radio and people seem to be really loving that magic. And we just wanna keep doing that.
coffeewithacoastie.com.au
How many times do you leave the house feeling “blah” because you ran out of time, couldn’t figure out what to wear, threw your hair up in a messy bun and just had an “it’ll do” attitude only to feel drab and self conscious the whole day?
If this isn’t you, then that is amazing! However, for many, this can be a reality and it doesn’t need to be!
Below we are sharing some simple style hacks, tricks and ways to get out the door in record time but allow you to still look stylish and feel fabulous.
Be prepared and plan ahead to avoid last minute “what to wear” scenarios. Co–ordinate your clothes and accessories and press your outfit the day/night before.
Ensure your wardrobe has items that you know fit well and are in good repair.
When strapped for time a dry shampoo will be your best friend.
Have items in your wardrobe that you LOVE and that depict your style, are perfect for your colour palette and body shape. This ensures that you feel fabulous whenever you get dressed for whatever the occasion.
Detox your wardrobe and remove any items that no longer serve you. This will save time sifting through unwearable items and allow you to create outfits more easily.
Ensure you have some accessories that make our outfit POP with minimum effort. These can be statement earrings, a coloured cross body bag, funky shoes or a new season lip colour.
Try a headband or scrunchie to add colour and interest to your outfit. These hair accessories will also save you time styling your hair.
Create an inspiration file on your phone. Use technology to create fashion files, vision boards and inspiration as “cheat sheets” when you need a quick style fix (or let us make one for you at a VC Style Update Session!).
Use Pinterest or Instagram to have “hair hacks” to refer back to.
Paint your nails in a clear lacquer to avoid high maintenance touch ups from chipping nail polish colour.
Flat lay and photograph your outfits on your phone and when you are strapped for time, open up the gallery and pick an outfit that is right for the occasion.
Straightening your hair at the beginning of the week will save time styling every morning.
Keep it simple. Stay true to your personal style and colour palette and wear things that you know are perfect (save the complicated outfits for days when you have extra time).
Don’t over complicate your outfit. Stick to 2–3 colours and have 1 statement accessory.
Avoid clothes with lots of buttons or fiddly fasteners, these just take up unnecessary time.
Try layering a “good” dress over a casual tee for a relaxed feel. This styling hack will also ensure you get the most use out of your entire wardrobe.
Understanding styling and fashion is one thing. Having a super–natural flair for making everyday people look incredible is another. Once you’ve met Sam and Jordi Woods, it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘Vibrant Concepts’, Sam and Jordi have transformed the lives of thousands. Let Sam and Jordi show you how to look and feel fabulous everyday at their Style Studio in Erina – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly personal and really work! To contact Vibrant Concepts phone 0425 221 676.
We hope these tips leave you feeling fabulously stylish when time is not on your side!
Vibrantly yours, Sam & Jordi xx
Your body is tired, weak and no longer in the same form as it used to be. It doesn’t move the same, feel the same, look the same, love the same.
Nurturing and birthing your babies changed your physical body but also your perceptions of your body. It shone a light on your insecurities and then gave you some more to deal with. The home that so beautifully nurtured your babies, suddenly doesn’t feel like home to you anymore.
I’ve spent far too many years in my life worrying about my appearance. I remember being self–conscious about my body throughout all stages of my life, my first memory of this begun when I was just 10 years old. Before we had kids I loved exercise and eating well and thrived on feeling good. But to say I had a healthy relationship with my body couldn’t be further from the truth. Sure,
BY CATHY SPOONERI had days when I loved what I saw in the mirror and I felt confident and good about myself. But most days, despite how I actually looked I would find something to pick at. Something wasn’t perfect enough, I’d be happier if my legs were thinner or if I just lost a little weight around my bum. I walked into my first pregnancy like we all do… with some emotional body baggage.
I’ve spent years yo–yoing between having confidence no matter what my body looked like, to feeling so depressed and down about it I binge eat and literally give in. A vicious cycle, from one high to the next low in a heartbeat. I’ve envied my husband for his ability to train, feel strong or just capable of doing anything he likes and not be battling birth recoveries, breastfeeding, time constraints, emotional highs and lows and severe exhaustion. I’ve tried countless different routines – getting up early, training with the kids (this was not much fun), walking at night… all
somehow with no lasting success. And then comes in the guilt.
But here’s the issue… that mean, judgemental, paranoid and competitive voice in our head that will tell us anything other than the true value and worth of our bodies – it’s a loud and unrelenting voice. It can be hard to quell in the midst of mummy land when there is very little time for self reflection and self love. We all have this voice and we all pay more attention to it that it deserves. It’s much easier for us to make excuses, to listen to that voice and deny what we so rightfully deserve – to be loved! When in reality we should be making a truce with ourselves.
A truce that says we will stop fighting
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with ourselves, about never feeling good enough. That we will learn to appreciate our body and the absolutely inspiring and incredible journey it has been on in child bearing. That we will forgive ourselves when we fall into our old traps of binge eating or calorie cutting, not exercising and feeding the negative thoughts with negative behaviours. But most of all, this truce means that we will be understanding. We will understand that our bodies have changed since having children and that it’s normal to struggle with the balance of making things happen post kids. We will understand that true beauty comes from within and that our worth is not measured by our bodies or comparisons to social media and celebrities. We will understand that now, everything we say, do and believe is being modelled for our children.
But this truce won’t come easily. There is an idea that just because we should love our bodies because they gave us our amazing babies, that its easy. That couldn’t be further from the truth. Yes I am so grateful to my amazing body for nurturing and birthing my babies, yes I am in awe of what this body has done, but no that doesn’t mean all the other experiences I have had disappear.
It doesn’t stop the voice in my head that tells me I’m not enough because of how I look. This is a deep current for many women, and saying we should simply love our bodies because they gave us our children doesn’t work. It’s not a switch you turn on or off.
Body image, self awareness and self love are a deeply intricate dance between any given moment, our past experiences, the words we have heard and the images we see. It’s not simple at all, it’s ridiculously complex.
This is a process. It takes time. This truce we want to so desperately make with our bodies, requires us to be prepared that we will fall in and out of love with our physical bodies every single day. But slowly, the more we love our inner selves, the more we love our outer selves.
Don’t let that voice in your head tell you are unworthy. Don’t compare yourself to your old self or even worse, to others. Don’t spend another moment
wasting your time stuck in a negative cycle. Invest in re–loving yourself. Re–loving yourself takes work. Take moments to compliment yourself instead of berating yourself. Wear clothes that make you feel good, not just what is convenient. Do your hair or wear the fancy special occasion underwear. Move your body in a way that feels good with no expectation on how many calories you are burning. Look in the mirror and tell yourself one thing every day that is beautiful and wonderful about you.
From this moment on I make a truce with my body. Every day I will remind myself that we are on the same team and there is no longer any space for self sabotage. I will be forgiving when I fall into the trap of self judgement and comparison. I will be appreciative of the beautiful body that carried my babies. I will always look upon myself with respect and admiration. This is my truce and I will work on this each and every day.
Cathy Spooner is a Motherhood and Self–Embodiment Coach and Author who supports women to reconnect with their true self after becoming a mother. She offers 1:1 support, group programs, online courses and her book Conscious Motherhood is available online where all good books are sold. Find out more: www.cathyspooner.com.au Instagram @cathyspooner_author
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With the recent heavy rainfall that New South Wales has experienced, the drastic change to sudden warmer weather has become the perfect environment for snakes and spiders to be out and about. Australia is home to some of the world’s most venomous snakes. On average, there are 3,000 snake bites every year, with 300 victims requiring antivenom and around one or two bites proving to be fatal.
Over the last month, the state has seen an increase in snake sightings so it’s the right time to brush up on snake and spider safety and learn how you can maintain your home to ensure no slithery friends inhabit your space.
With a warm summer ahead of us, we may start to see snakes venturing into our backyards throughout the Central Coast. To assist in deterring snakes from backyards, the Australian Reptile Park advises for all households to keep grass areas around houses mowed and well maintained and to also avoid piling up left over wood from winter or accumulating stick piles. Tin sheets or any household items like these that are piled up, can draw in heat providing a perfect man made habitat for snakes. If you come across a snake in or around your home, remain calm, do not approach it and call your local snake catcher.
Head Reptile Keeper, Jake Meney says,
“It’s important that all Australians know our slithery friends do not go out of their way to harm humans. Snake bites mostly occur when people are trying to catch or kill the snake, so if you don’t do either of those things you should be okay! However, it is important to know the correct first aid technique, so if the worst case scenario occurs, you are prepared.”
First aid for snake bites includes keeping the bite victim calm and immobile, removing all jewellery/watches, applying a pressure immobilisation bandage to the bite site, then continuing to bandage the entire limb, and seeking emergency medical assistance immediately by calling an ambulance or going directly to hospital.
As we enter funnel–web breeding season, it is possible that you might also come across a funnel–web spider in your home or out in the garden, especially if you live near bushland. This species is known to be found in sheltered and shady spots, so it’s common to find them in the garden under rocks, logs, pot plants and garden sheds.
Funnel–web spiders are also sometimes found in the home, in cool, dry areas such as shoes, bedding, clothing, and any other items close to the ground that provide them with shelter, so it’s important to check any items
before you pick them up or put them on. To provide first aid to a funnel–web bite, simply use the same pressure–immobilisation technique and head straight to the hospital.
If you come across a funnel–web spider around your home and feel safe enough to collect it, the Australian Reptile Park accepts public donations of spiders for its lifesaving antivenom program. To safely collect a funnel–web spider, take a long spoon and large jar and carefully guide the spider into the jar, always maintaining a safe distance between yourself and the spider. Then, add some damp soil, secure the lid and bring it into the Park or another spider drop–off location around the Coast.
To learn about our antivenom program, how to safely collect a funnel–web spider or learn more about snake and spider first aid, head to www.reptilepark.com.au
The last decade has seen a dramatic rise in mental health conditions throughout the world, anxiety in children being one of the most prevalent. “It’s estimated that around one in seven Australian children experience mental health difficulties and about half of all serious mental health problems in adulthood begin before the age of 14 (Australian Government, 2021).
With these alarming statistics, it is important that we as parents, caregivers, teachers, and educators understand the significance of mental health conditions and what it looks like in children as well as the ways in which we can support them.
As an early childhood educator, it is common to see children display some form of anxiety throughout their early childhood years; separation, social, generalised or Obsessive Compulsive Disorder (OCD) being most common. It is natural for children to feel uneasy or anxious after an unsettling event however when a child feels anxious for a long period of time it can begin to impede their engagement in daily activities and can be identified as an anxiety disorder. In early childhood, dispositions for mental health conditions are displayed in various ways and can often be mistaken for undesirable behaviour.
symptoms of anxiety in children range from: Trouble sleeping Stomach aches and other physical pain Avoidance
Overly clingy Tantrums and meltdowns Being overly self–conscious.
It is worth noting that simple daily tasks, social settings, new people or experiences can put children with anxiety disorders into a sense of fight, flight or freeze. Fight, flight, or freeze refers to a trauma response where the cortisol levels in the brain is heightened and the child will either display explosive aggressive behaviours, remove themselves and become upset or simply freeze and become non–engaging. While children are experiencing these responses, they are unable to engage in learning, retain information and regulate their behaviour or emotions. This in turn impacts their engagement and development.
As early childhood educators, we begin to support children’s positive mental health from infancy by effectively meeting the child’s needs and providing secure attachments. The “circle of security” is an attachment theory developed by psychologist, John Bowlby. The theory is a visual map of attachment that shows the balance between primary carers providing a “secure base”; while sending children off to be independent and resilient individuals and in turn being the “safe haven”; welcoming them back and providing emotional support and comfort as they need. Although the
circle of security begins in infancy as a baby navigates their needs and who will meet them, the theory applies also to young children, adolescents and adults. The notion of building successful secure attachments is that we raise children who are resilient, emotionally intelligent and have a positive outlook of themselves.
Research findings support the value of good quality play based early years programs (Robertson, Morrisey & Rouse, 2018). It is believed that these programs stimulate the development of socially competent learners who are equipped to face challenges and create solutions. Alkira ELC aims to do just that. We
It’s estimated that around one in seven Australian children experience mental health difficulties
“
recognise the important role we play in the child’s first five years of life which research tells us is the most crucial for development. The core of our philosophy is supporting children in a holistic way, with a focus on their ability to build relationships, engage in learning and build upon their resilience through a play based curriculum. We aim to set our children up for success by showing them how capable and independent they are as they take the next steps in their lives and in their journey beyond us. We have recently found we share this common goal with other professionals on the Central Coast after we met Bryce and Matt from Little Leaders Australia.
Given the impact of mental health on young people, it is clear the need for more programs aimed at proactively building on children’s self–esteem and wellbeing is key to this.
Our Children are entering a new world where they are faced with so many new challenges that earlier generations have not had to face. These new challenges include but are not limited to; screen time, social media and of course the Coronavirus just to name a few.
Little Leaders, an Australian company developed by Central Coast locals Matt and Bryce, was born with the aim of developing your child into the best versions of themselves. Matt is a proud dad who is passionate about self development and leadership. Studies in positive psychology, children and parenting coaching and being a certified Neuro–Linguistic Programming practitioner are just some of Matt’s educational background that has led him to creating Little Leaders. Matt felt it was important for his daughter Bella to gain valuable life knowledge and yet he had not come across anything on the Coast that placed a focus on this. Bryce is a Central Coast local who shares a love for learning and self development. He is extremely passionate about education, health, wellbeing, and sport. Bryce has been a dedicated primary school teacher for the last ten years. Being a teacher, Bryce has first hand experience in seeing the need for children to build on these valuable skills and this has been the main driver in his goals of supporting Central Cost children and families though Little Leaders Australia.
Little Leaders believe in being proactive and encouraging our Little Leaders to get on the front foot early. They provide programs which facilitate an environment with activities that allow your children to grow into confident, capable, and resilient leaders. Their action packed program allows your Little Leaders to be exposed to an array of tools and team challenges through meaningful activities developed around the Little Leaders four pillars Mindfulness, Teamwork, Resilience and Gratitude’. Little Leaders focuses on the holistic development of the child through purposeful teaching of the critical skills that are embedded within the company’s pillars.
Little Leaders recognise the importance of early, positive intervention support in our children to combat the ever growing epidemic, support and encourage positive mental health and that this begins in quality services like Alkira ELC. Not only preparing children with the tools necessary to navigate and overcome adversity but also to live fuller, happier lives through play based activities.
More information about the upcoming camps/programs can be found at www.littleleadersaustralia.com or on social media. Alkira ELC is looking forward to partnering with Little Leaders Australia in their first program for children under five.
Well it’s that time of year again, where we are bombarded with all those temptations at social occasions. Here are a few tips to keep that healthy balance for your family.
Bringing a plate of something healthy is a sure fired way to reduce too much temptation, not only for the kids but for all
Avoid over–filling plates. Encourage the kids to decide to try a little of a few options rather than a lot of everything
Bring a container for leftovers so nothing goes to waste and you and the kids feel like they did not miss out if they did not try everything.
Sticks and dip – celebrate with a rainbow of capsicum, cucumber, carrot, celery, beans, broccoli and cauliflower stalks or florets
Crisp up the cheese platter with thinly sliced, crunchy pear and apple cheeks. Keep the slices together to avoid browning
You can make friends with salad! Jazz up a salad with some herbs or edible flowers like violets or nasturtiums. Serve the dressing on the side so everyone can choose how much or how little they like. Kids tend to like this too
Everyone loves a summer fruit salad. Add some mint or thyme for a twist.
BY CARIN CLEGG, ACCREDITED PRACTISING DIETITIAN
Frozen fruit such as orange quarters, grapes, berries and banana chunks are always a hit for all
Create home made yoghurt or fruit juice ice blocks with added fruit slices.
To water, add festive shaped ice cubes, mint or fruit of your choice
Instead of lemonade, add soda water to the punch with plenty of fruit and ice. Serve in small glasses with extra ice to keep the portions small.
Gourmet Food Baskets:
Grab some fresh fruit, uncracked nuts, fair trade tea or coffee, honey, home or locally made chutneys, oils, dressings and sauces. The kids will have fun putting together a unique basket for relatives.
Healthy and earth–friendly:
Green shopping bags, fruit and veggie bags to encourage the kids to help out with the shopping, they can even double up as the gift wrap!
Reusable water bottles or keep cups Reusable straws and personal picnic sets
Active gifts to keep everyone moving and grooving:
bats, rackets, balls of all sports, Frisbee, skipping rope, hula hoop, boogie boards, fit ball, yoga mat, weight set, helmets, gloves, shoes, padding, bike maintenance kits the list is endless!
Classes for land or water sport, dance, gymnastics, circus, Pilates or yoga Family adventure tours – walks, bike rides, water sports like sailing or kayaking.
All the best with starting some new healthy festive trends.
I am sure they will catch on. Merry Christmas!
Carin Clegg is an Accredited Practising Dietitian, (BSc Nutrition, Hons) and a Personal Trainer (Cert III, IV in Fitness) who is the Director of Bright Diets. Carin loves helping people be clever about their eating so they can feel happy, healthy and vibrant, living life to the fullest. Carin specialises in paediatric nutrition, food allergies and intolerances and intellectual disability (ASD, ADHD). You can contact Carin on Ph: 0407 492 278, via her website: www.brightdiets.com.au or on the Bright Diets Facebook page.
hearing development. This will allow you to discover any potential barriers that might hinder their learning.
If issues with their sight goes undetected it could impact their academic performance, or worse, their confidence in the classroom.
A child with learning related vision problems can usually learn better by using glasses for close work and/or Vision Therapy.
Getting your child ready for their first day of school can feel like a big job. Uniform pressed, school bag packed, lunch box filled, and don’t forget their favourite toy or book – all in preparation for the adventure and discovery of learning and life at school.
But in all of this excitement and anticipation, many parents overlook
one very important factor that indicates their child’s readiness for this next big milestone – their eyes and vision, which is integral to their ability to learn.
They may have had their immunisations and physical or dental check ups, but do you know how well your child will process information once they’re in a classroom?
Here’s how you can tell.
Are they ready for learning Make sure your child is prepared for school by testing their vision and
Many children receive a school or preschool eye screening test, but unfortunately these examinations often only detect the most obvious eye defects, such as how clearly a child can see letters from a distance This test doesn’t measure your child’s ability to see at near, reading or writing distance, the distance where most learning takes place.
Over 90% of vision problems are not detected by a school screening test.
Most typical Optometrists and Ophthalmologists also test for ‘refractive error’ but that too does little more than the Snellen test mentioned above. Vision is a complex process and seeing clearly, as measured by a letter chart, is only part of the process.
Is your
for the next level of learning?
Where Behavioural Optometry differs
Optometrists trained in Behavioural Optometry will be able to tell you if your child has problems with: Focusing Eye teaming Eye tracking Depth perception
Understanding what your child sees.
Behavioural Optometrists identify and remedy the vision problems that are subtle yet serious before they impact your child’s ability to learn.
The connection between vision and achievement
Research and clinical studies reveal there is a strong link between academic achievement and visual abilities.
Vision is essential to learning because this is your child’s dominant system for receiving information. Seeing is a mental process – it is about finding the position of objects in space and interpreting their shape, distance, and colour. It’s also about controlling the speed and direction of movement. Although these skills are thought to be inherited, they’re actually also learned, and they develop and change throughout life.
Our best learning occurs when we use both eyes effectively together. Education is easier when we combine visual information with data received through other senses, such as hearing, touch, and movement. So, for example, when our eyes don’t work as a team, it can have a significant impact on information processing and therefore learning.
To do all the things required at school
– solve maths problems, play ball sports, read, and understand information – your child needs clear and confident vision.
There are many case studies documenting the success of Behavioural Optometric treatment for children with learning related visual problems.
Lenses and/or Vision Therapy teach people to process visual information more efficiently and help visual recall.
In the studies referred to, after treatment, the children improved their ability to use their eyes more effectively and integrate vision with other senses. As a result, they saw significant progress in school.
How lenses make a significant impact
Glasses can be prescribed for many reasons, and correcting sight is just one reason. Correctly prescribed lenses are a powerful tool which can be prescribed for specific purposes such as reading, crafts, and computer use to improve function in these areas.
They also help with poor or slow focus, eye imbalance and other visual problems. Glasses relieve stress on the eyes, improving comfort and performance.
As a parent, you don’t know what you don’t know, but when it comes to your child’s vision it’s well worth finding out. An eye test by an experienced Optometrist will give you great insight into your child’s eye health and how prepared and ready they are for the wonderful learning journey they’re about to embark on.
we
Adults with visually demanding jobs (such as athletes and pilots for example) can confirm the value of Vision Therapy to sharpen their perception skills to enhance their performance.
Vision Therapy programmes can be tailored to individual needs and problems, and they can be practiced at work and at home. Vision Therapy and lenses can open a whole new world of achievement and success.
This article is intended to promote understanding of and knowledge about general eye health topics. It should not be used as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health care professional prior to incorporating this as part of your health regimen.
Dr Nicholas Altuneg is a Behavioural Optometrist who has been working on the Central Coast for almost 30 years. He is the co–founder at Eyes by Design, which is in the Kincumber Centre. Appointments can be made by phone 4369 8169 or online at www.eyesbydesign.com.au
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Over 90% of vision problems are not detected by a school screening test
“
missing a loved one that is not with them anymore.
Christmas without someone you love can be a very lonesome time. There may be expectations that you continue with traditions, as others want to see you “doing well”. You may be inclined to ‘pretend’ that you are looking forward to Christmas when in truth you wish things were the way they were before. When you’re grieving, everyone handles their emotions and reactions differently, which at special times of the year, events, and anniversaries this can be harder.
Remember your loved one in a special way. Light a candle for them, place an ornament on the tree to symbolise them, visit the memorial site or somewhere that is important to your family.
CMV is a common virus that is often overlooked because healthy people who get it rarely show symptoms. But if a woman becomes infected with CMV while she is pregnant, she can pass the infection to her unborn baby. This can cause her child to suffer long-term disability due to birth defects, including hearing loss, or even death in very severe cases.
May hope and peace of this Christmas season fill your hearts and minds with strength and peace. As we have given thanks for our loved ones today, we will support each other with kindness as we journey forward.”
We invite you to light a candle in your loved one’s memory. The poem
Who can join this clinical trial?
Be gentle, generous, and patient with yourself, plan ahead – tell friends what your plans are, whether you wish to participate or not. Look after yourself – take time to grieve and permission to be sad, cry or not. Talk to other people – friends may offer for you to be with them for events, express what you need.
Is treatment available?
There are currently no approved vaccines or treatments available to prevent CMV. That is why it is so important that we work together to make sure investigational vaccines are safe and effective.
What is the CMVictory Trial?
Creightons Funeral Service Team hope that you have good people to gather around you right now, and you can find some peace during the Festive Season and New Year.
Creightons Funeral Service P 4324 1533
‘I will light candles this Christmas, Candles of joy despite all the sadness, Candles of hope where despair keeps watch, Candles of courage for fears ever present, Candles of peace for tempest–tossed days, Candles of grace to ease heavy burdens, Candles of love to inspire all my living, Candles that will burn all year round.’
Diseases do not discriminate— and neither should clinical trials
creightonsfuneralservice.com.au Moderna is committed to researching safe and effective mRNA-based vaccines and therapies to bring better health and living to people of all ages, sexes and backgrounds.
The goal of this clinical trial is to evaluate the efficacy and safety of an investigational vaccine called mRNA-1647 against CMV infection.
This trial is looking for volunteers. To join this trial, you must be: A woman between 16-40 years of age In good health In close contact with at least one child 5 years of age or younger for at least 8 hours a week, if age 20 or older Not pregnant or planning on becoming pregnant within the next 9 months The study doctor will discuss additional participation requirements with you and can answer any questions you may have during the trial.
(CMV),
child.
how you can join.
CMV?
common virus that is often overlooked because people who get it rarely show symptoms. woman becomes infected with CMV while she is pregnant, she can pass the infection to her unborn baby. cause her child to suffer long-term disability due defects, including hearing loss, or even death in severe cases.
Let us be the generation that stands up to cytomegalovirus (CMV), a highly contagious viral infection that can harm an unborn child. Learn more about a research study for a potential vaccine and how you can join.
What is CMV?
CMV is a common virus that is often overlooked because healthy people who get it rarely show symptoms.
But if a woman becomes infected with CMV while she is pregnant, she can pass the infection to her unborn baby. This can cause her child to suffer long-term disability due to birth defects, including hearing loss, or even death in very severe cases.
Who can join this clinical trial?
This trial is looking for volunteers. To join this trial, you must be:
A woman between 16-40 years of age
In good health
Who can join this clinical trial?
This trial is looking for volunteers. To join this trial, you must be:
In close contact with at least one child 5 years of age or younger for at least 8 hours a week, if age 20 or older
A woman between 16-40 years of age In good health
Not pregnant or planning on becoming pregnant within the next 9 months
Let us be the generation that stands up to cytomegalovirus (CMV), a highly contagious viral infection that can harm an unborn child. Learn more about a research study for a potential vaccine and how you can join.
In close contact with at least one child 5 years of age or younger for at least 8 hours a week, if age 20 or older Not pregnant or planning on becoming pregnant within the next 9 months
Is treatment available?
What is CMV?
treatment available? currently no approved vaccines or treatments to prevent CMV. That is why it is so important work together to make sure investigational are safe and effective.
There are currently no approved vaccines or treatments available to prevent CMV. That is why it is so important that we work together to make sure investigational vaccines are safe and effective.
Diseases do not discriminate— and neither should clinical trials
Who can join this clinical trial?
CMV is a common virus that is often overlooked because healthy people who get it rarely show symptoms.
What is the CMVictory Trial?
But if a woman becomes infected with CMV while she is pregnant, she can pass the infection to her unborn baby. This can cause her child to suffer long-term disability due to birth defects, including hearing loss, or even death in very severe cases.
This trial is looking for volunteers. To join this trial, you must be:
the CMVictory Trial? of this clinical trial is to evaluate the efficacy and an investigational vaccine called mRNA-1647 CMV infection.
Diseases do not discriminate— and neither should clinical trials
Moderna is committed to researching safe and effective mRNA-based vaccines and therapies to bring better health and living to people of all ages, sexes and backgrounds.
A woman between 16-40 years of age In good health
Moderna is committed to researching safe and effective mRNA-based vaccines and therapies to bring better health and living to people of all ages, sexes and backgrounds.
In close contact with at least one child 5 years of age or younger for at least 8 hours a week, if age 20 or older Not pregnant or planning on becoming pregnant within the next 9 months
The goal of this clinical trial is to evaluate the efficacy and safety of an investigational vaccine called mRNA-1647 against CMV infection.
Is treatment available?
There are currently no approved vaccines or treatments available to prevent CMV. That is why it is so important that we work together to make sure investigational vaccines are safe and effective.
the number one infection that causes birth defects in the U.S. and one most common infectious causes of defects globally.
The study doctor will discuss additional participation requirements with you and can answer any questions you may have during the trial.
The study doctor will discuss additional participation requirements with you and can answer any questions you
Interested?
The goal of this clinical trial is to evaluate the efficacy and safety of an investigational vaccine called mRNA-1647 against CMV infection.
Diseases do not discriminate— and neither should clinical trials
Moderna is committed to researching safe and effective mRNA-based vaccines and therapies to bring better health and living to people of all ages, sexes and backgrounds.
Contact the clinical research site listed below:
CMV is the number one infection that causes birth defects in the U.S. and one of the most common infectious causes of birth defects globally.
CMV is the number one infection that causes birth defects in the U.S. and one of the most common infectious causes of birth defects globally.
The study doctor will discuss additional participation requirements with you and can answer any questions you may have during the trial.
Interested?
Contact the clinical research site listed below:
Holly Oxman
0499 221 124 holly.oxman@paratusclinical.com
Let us be the generation that stands up to cytomegalovirus
a highly contagious viral infection that can harm an unborn
Learn more about a research study for a potential vaccine and
For people who have enhanced their health through positive diet and lifestyle habits, the Christmas and holiday season can create stress about ‘undoing’ all the good work. Optimal health is all about balance as well as feeling happy, so not allowing oneself to enjoy special occasions can be a bit of a misery trap.
Naturopathically, balancing strong foundations of health is always the key and these foundations include nutrition, water, sleep, exercise and de–stressing/ joy/happiness. These foundations sustain our health all year around, holiday season or no.
Christmas and holiday time is all about special traditions, celebration, sharing and experiencing the people in your inner circle. Celebratory food is certainly part of this, but it is just a part of the whole experience. It is no fun nor is it good for your health to ‘restrict’ or feel guilty about eating special food, its simply about being mindful about what feels good for your individual body and overall health.
If Christmas holiday time is a stressful time for you, try doing things a little
differently this year and checking in with your own foundations of health and wellness.
Christmas holiday season usually brings with it exciting traditional food and celebrations. When it comes to nutrition, again it’s all about balance and when it comes to food, is about quality not quantity. Stick to one plate so you can be mindful of your portions. Take time to look at, smell, appreciate all the colours and tradition that appear on your plate. Eat slowly and remember that the food is part of the special occasion, not the occasion being part of the food. Try and stick to 80% of your plate being filled with vegetables/salad (as many colours as possible), 20% protein and then small amounts of all the other delicious accompaniments. Mindfully chew and acknowledge the tradition of what you are eating and of course honour who spent time preparing it for you.
Do not fall into the trap of mindlessly eating huge amounts of food, eating to just be ‘polite’ or because you feel pressured to do so. Your health is a priority, and your body is counting on you to look after it. Fill up on the healthy choices and this will crowd out the less healthy options such as nutritionally deplete snacks and sweets.
Even just a small serving of desert can be very satisfying if savoured and eaten mindfully.
Overeating on the pre–dinner snacks such as hefty cheese platters or chips can be difficult to manage for some people and it’s always an option to bring a starter platter that you feel comfortable eating. Colourful vege sticks with avocado dip or humus, fruit, nuts, rice crackers, different coloured olives can create a colourful, nutritious, grazing platter adding much more value to your health than artificially flavour enhanced chips.
Christmas can leave us with an over–supply of chocolate and sweets that people gift when they come to visit. Consider taking flowers or something that is going to add value to someone’s health. Make it good quality dark chocolate or a beautiful, colourful, fresh fruit platter with seasonal fruits such as berries, mangos and cherries.
Just in the same way that you may not want to be pressured into eating and
drinking things you don’t want to, there’s no need to convince anyone else about what they should be doing to better their health. As they say, stay in your own lane and simply be the change you want to see in you.
Staying hydrated is essential for physical and mental health. Aim to drink 1 litre of water before 12 noon and 1 litre of water before 5pm. Adequate water intake will help counteract the dehydrating effects of alcohol and support good elimination via the
alternating 1 alcohol drink with 1 glass of water.
When it comes to drinking alcohol at this time of year, there are some healthier options that are lower in sugar and may lead to less bingeing and feeling unwell the next day. Consider cleaner options such as white spirits (gin and vodka) mixed with plain mineral or soda water with fresh lime. As it’s less sweet, it won’t be as easy to mindlessly consume. Avoid higher sugar mixers such as tonic/soft drink, pre–mixed flavoured mineral water and ciders or too much beer. Saying no to soft drinks generally is a good way to reduce unnecessary high sugar/nutritionally void chemicals into the body.
The other option to reduce excessive alcohol intake is to volunteer to be the driver. It can give a very different perspective on life at this time of the year!
kidneys and bowels. At times we can mistake dehydration for hunger which can lead to unnecessary or mindless snacking of unhealthy snacks lying around. Remember the good old rule of
Remember to take time to sleep, rest and rejuvenate the body, especially if you are taking time off work. Don’t be afraid of saying no to a few things in order to take time for your own health. Taking care of yourself is not selfish. Saying no because you can’t be bothered is very different to saying no because you’re exhausted and need time to rejuvenate yourself.
For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath and Nutritionist on 0410 465 900.
It can be difficult to avoid consuming much more food than usual during the Christmas period and often when we have larger potions, it can contribute to tiredness, lethargy and just wanting to collapse on the couch. The best thing you can do if you’ve overeaten, is move your body and go for a walk. It will help balance blood sugar levels and support digestion. In any case, leave the phone at home and take the opportunity to go for a walk and really take in the beauty of nature around you. The temperature of the air, the types of trees and colour of the leaves and any wildlife you may notice when you’re aware.
If you are one of the people that feels you must do it all – the organising, the shopping, the cleaning up...please let people help, have fun and most of all don’t take things or yourself too seriously. Keep perspective about this time of year, stay humble and consider that burn out may be a sign of over ambition. Stop, breathe and consider a new perspective.
If you are one of the people that feels you must do it all –the organising, the shopping, the cleaning up…please let people help, have fun and most of all don’t take things or yourself too seriously
“
Let love and compassion take centre stage this holiday season, with this beautifully written and illustrated story, 11 Words for Love, by author Randa Abdel–Fattah and illustrator Maxine Beneba Clarke. As a family flees their home, one child narrates 11 meanings of love in Arabic while their journey unfolds.
My Deadly Boots is an uplifting and fun story about finding your confidence and discovering what makes you who you are, by authors Carl Merrison and Hakea Hustler and illustrator Samantha Campbell.
My family loves this book so much. Magic Beach, written and illustrated by Alison Lester was given to us for a special birthday when we first moved to the coast. I had to include this classic, re–released this year to include a puzzle, perfect for lazy school holiday days. This season, make time for shell hunting, sandcastles, lounging, fishing, exploring and spending time with loved ones on your magic beach.
If I Were the World, by author Mark Sperring and illustrator Natelle Quek is a gorgeous rhyming book to
inspire our young ones to learn about, and protect, this beautiful planet we live on. [available 10 Jan 2023]
Little Dino Dudes, written and illustrated by Peter Lee, is book one of a value series. A compilation of stories about the lives of colourful dinosaurs, with the aim to impart gentle early–life lessons on values and respect. This first book in the series focuses on honesty and justice.
In Which Way to Anywhere, by Cressida Cowell, K2 is a seemingly ordinary boy, who draws imaginary maps of other worlds. But when his baby sister goes missing, he discovers the maps are magical. K2 will need to use the maps to cross over into the fantasy worlds to save his sister in the adventure of a lifetime. [ages about 8+]
Trilby Moffat has been given the job of Time Keeper. When her mother falls ill with a mysterious sickness she must seek answers from her 300 year old aunt in a
secret antique shop at the edge of time. To save her mum, she’ll have to embark on a wild adventure to an island where time no longer exists. The Dangerous Business of Being Trilby Moffat is by Kate Temple. [ages about 8+]
Non–fiction
Satisfy inquisitive minds with The Bedtime Book of Impossible Questions, by Isabel Thomas, illustrated by Aaron Cushley. Find out the answers to tricky questions like, ‘why are bubbles always round?’ and ‘How many stars are in the sky’ or ‘why don’t animals wear clothes?’
Your children will have the world’s museums at their fingertips with The Big Book of Exhibits, showcasing curiosities from galleries in Australia and across the globe. By Marita Bullock and Joan–Maree Hargreaves, illustrated by Liz Rowland
On some small level, the health and fitness industry has had some big shake ups when it comes to promoting what it means to have a healthy body thanks to more and more influencers on social media now talking about positive body image. If you follow influencers spreading the word on body acceptance and body positivity, you’re likely to see more images of real bodies – by that I mean post baby tummies, stretch marks, cellulite and scars.
However, in general there’s still a long way to go when it comes to recognising
that a healthy, well functioning body comes in all shapes, sizes and weights. Whether unconsciously or consciously, many people and fitness businesses still spread the message that the typical post baby body, with it’s loose skin, tummy rolls, stretch marks, veins and scars is flawed in the way it looks. I’ve lost count of the number of “health and fitness” services I’ve seen that promise you a flat tummy or tell you that by following their diet plan you can get your pre baby body back. Whilst these messages may mean well (because they’re supposedly helping mums to regain their health), what the message actually says is “your postnatal body shows that you’ve had a baby, and it’s not as good as it was before”.
I’m on a mission to let all mums, no matter what stage of motherhood they’re at, know that they are more than their post baby body. So I want to share a few
truth bombs with you with the intention of helping you to 1) understand why trying to get your pre baby body back should not be a goal and 2) to encourage you to show more self compassion towards that wondrous, capable and resilient mum body of yours.
We need to get rid of the phrase “get your pre baby body back” from not only the fitness industry, but everyone’s vocabulary. Your body is not meant to be the same after you’ve had a baby, it has changed on so many levels, even down to the width of your hips and the size of your feet! (Did you know that? Yep, you can go up a shoe size after pregnancy!) But this doesn’t mean your post baby body is worse. You can be fitter and
stronger than ever before after having a baby with the right team of professionals in your corner. Nevertheless, your body will still be different, which is not the same as worse. Different can mean resilient and strong.
truth bomb #2 your body naturally holds onto fat after you’ve had a baby…and it’s completely normal!
The trouble is, we don’t see enough of it in the media. We’re constantly exposed to headlines and images telling us how this or that celebrity lost their baby weight. Very rarely are we exposed to images of normal mum bodies in the media with a positive headline attached.
There are several factors involved with holding onto body fat after having a baby, including age, the number of babies you have, hormones and how much weight your body gained during pregnancy. Most women (but not all) very slowly lose most of (but not all) the weight their body gained during pregnancy. One study suggests that the majority of women over 30 who have a baby will retain 2kg over their pre pregnancy body weight (Janney, 1997). It is 100% normal to not return to your pre pregnancy weight.
truth bomb #3 reset your expectations
Getting back to somewhere near your “normal” body weight can take up to 12–24 months, or, as discussed in point number one, it may not happen at all. Reset your expectations of bouncing
back after having a baby, because it’s impossible (not to mention extremely dangerous to your health) and only leads to feelings of failure, stress and tiredness. All the things you do not want when you have a baby to look after!
truth bomb #4 your weight, size and shape does not equal your worth!
The number on the scales or on your clothes tags is just a number, which can fluctuate due to a whole range of factors. What your body looks like does not equal your worth as a woman or a mother.
you to feel more like yourself again, without focusing on the way that you look
Prioritise self care and invest in yourself, which can include booking a women’s health physio appointment, working with someone to improve your relationship with food and your body image, getting regular massages or just scheduling in time to go for a walk outdoors and clear your head. When we are relaxed and content, our thoughts tend to be more positive and we have more self compassion
Get moving for physical and mental health benefits rather than weight loss or to change the shape of your body. We live in a culture where we have body autonomy meaning you have a choice with what you do with and how you present your body so if you really want to weigh less and change the way you look, that’s your right and I certainly do not judge anybody for it. However, making it your primary goal to lose your baby weight can often damage your relationship with food and exercise and affect your mental health. Find a mum’s fitness professional who can help you safely become fitter and stronger and help
Practice gratitude regularly. Your body has done some incredible things and it’s so powerful to be able to bring this to mind. Tune in to your gratitude towards your body and the baby that it birthed.
Louise Hurley As a MumSafe™ trainer and Pregnancy and Postnatal Corrective Exercise Specialist, Louise’s mission is to help mums at every stage of motherhood safely start or return to exercise. Louise is the owner of Strong Mums and runs small group training and 1:1 PT. Find out more at www.strongmums.com or on social media @strongmumsgosford
MLS Laser Therapy helps to overcome the painful symptoms typical of musculoskeletal disorders, post operative inflammation, side effects of cancer related treatments and more so that patients can return to everyday activities faster.
WELCOME TO COASTAL REHAB HUB! Coastal Rehab Hub offers patients a premium and comprehensive allied health rehabilitation centre, providing high quality services to aid in quicker and more effective physical rehabilitation recovery from surgeries, sports injuries, cancer treatment, and other various conditions.
So, with these truth bombs in mind, what practical things can you do to make yourself feel like you again?
You can be fitter and stronger than ever before after having a baby with the right team of professionals in your corner.
“
Because We Care Boutique is excited to bring you a weekly coffee & chat group in the tranquil suburb of Glenning Valley. Run by friendly
Monthly guest speakers, fun & friendship guaranteed. Cost is $5.00 per person includes delicious morning tea & lucky door prize. If you have a neighbour or loved one who is craving connection please let them know about this amazing seniors group. The more the merrier. Men & women welcome. Plenty of onsite parking.
Wyong Christian Community School began in 1993 catering from Kindergarten to Year 6 on the Central Coast. Born out of a vision of the people at Wyong Baptist Church, our school started with just 24 students and a single teacher based at the rear of the church building.
We have been greatly blessed since 1993, growing steadily each year and catering for students from Years K–12. Sitting on 28 acres of semi rural property provides us with a beautiful and peaceful backdrop to care and nurture the young lives entrusted to us on a daily basis. New and modern facilities, installed throughout the past 30 years, assist in the delivery of our educational programs. Our commitment is to provide the necessary resources to
achieve excellence in education in line with the growth of the school.
A lot has changed on the Central Coast over the past three decades, but our ministry, faith and commitment to the community has remained a steady and grounding focus to all we do at WCCS.
Our heart is to encourage students to flourish in their God given gifting and potential, weather that be in sporting, creative and performing arts, leadership or academics. We consistently achieve within the top 5 Central Coast schools in the HSC.
We have a wonderfully committed and dedicated staff who see their position as more than a job but rather,
a ministry. Each staff member is a committed Christian, active in their local church and firmly committed to the vision of our school.
We would love to invite your for a personalised tour and welcome you into our community.
Wyong Christian Community School 100 Alison Rd Wyong / Ph 4351 2020 / wyongccs.nsw.edu.au
People and relationships are a source of joy, but can also trigger of range of difficult emotions. The holidays can be a time of joy and connection, but also possibly a time of stress as we socialise and are surrounded by family and others.
When people we interact with display behaviours we find it difficult, there are strategies we can use to respond effectively and reduce our own distress. Likewise, these strategies also work if we are trying to change our own behaviours.
Maybe we’d like to change a habit or behaviour, and these same approaches will increase our likelihood of success!
Reinforcement is any consequence that increases the frequency of a behaviour. It doesn’t matter if that’s the intention – reinforcement is simply anything that increases frequency.
Reinforcement if the most effective way to increase the frequency of a behaviour. It tells people (or ourselves) a reward will occur.
People commonly reinforce the behaviours of others without realising it. For example, if ‘Uncle Jack’ gets a rise out of everyone at the Xmas table when he makes homophobic remarks, it might be that the outrage from others is
actually reinforcing his behaviour!
Be careful though, people don’t always know, or are not entirely aware, of what is reinforcing their behaviour. It’s not necessarily done intentionally. We don’t want to use labels like ‘attention seeking’ or ‘manipulative’ which implies people are knowingly seeking reinforcement. Many times this is subconscious and there is not a malicious motive.
Often called ‘positive reinforcement’, reinforcement as reward increases the frequency of behaviours by adding a positive consequence. These reinforcements need to be relevant to the behaviour. For example, praise for doing chores on time, or a smile for a nice compliment.
Often called ‘negative reinforcement’, this type of reinforcement increases the frequency of behaviours by removing unpleasant conditions. For example, mum stops nagging if you clean your room, or the annoying beeping in the car stops when you put on your seatbelt.
Shaping involves reinforcement in small steps that lead to a bigger goal.
This increases the chances of continuing to work towards the goal.
Shaping is helpful because some behaviours are difficult to learn in one step. For example, finding a job requires a number of steps. Each step achieved could be reinforced, such as spending time looking at job sites (reinforce by following with a pleasant activity); writing resume (reinforce by having a snack you love) etc.
Timing matters! Reinforcement needs to occur immediately after the desired behaviour. If you wait too long, the reinforcement won’t be connected to the behaviour. Continuous reinforcement is good when you are trying to initially establish a new behaviour, which means every incident of the desired behaviour gets reinforced.
However, there are ways to reinforce desired behaviour without having to reinforce every time it occurs.
Intermittent reinforcement provides reinforcement only some of the time. This can be effective when
you make the length of time between reinforcements variable, and therefore unpredictable. For example, gambling addition occurring due to intermittent reinforcement.
Extinction is the reduction of a behaviour by removing ongoing reinforcement. Extinction works best when an alternative behaviour replaces the unwanted one. You can use extinction and also be kind (to yourself or the other person).
Be aware that a ‘behavioural burst’ can occur when a previous reinforcement is stopped. What will likely happen is the other person will escalate the behaviour that used to get reinforcement, to try and get the reinforcement again.
For example, if everyone ignores Uncle Jack when he makes his homophobic remarks at Christmas lunch, he may get louder and make more efforts to have his remarks acknowledged (initially at least)! But if the extinction is consistent, eventually Uncle Jack is likely to reduce this behaviour.
It’s important to understand that
behavioural bursts are normal and temporary. If you are trying to stop reinforcing a behaviour, it is important not to give in to behavioural bursts! You can (and should) still be kind and loving without providing the old reinforcement.
Punishment is adding a consequence that decreases a behaviour. The consequence can be adding something negative, such as a ‘time out’ for a child; verbal criticism; traffic ticket for speeding etc.
Studies on punishment show it’s not very effective in creating long term behavioural change. Punishment may make a person stay away from the punisher, hide the behaviour or suppress the behaviour when the punisher is around. But punishment itself does not teach new, more positive behaviours.
Punishment may at times be necessary, but it must be specific, time limited, appropriate to the ‘crime’ and reinforce an alternative behaviour.
Whilst many of us would like other to change some of their behaviours, we want to ask ourselves does this actually need to change?
If this something I could try to accept?
If so, that might be the easier way to approach it!
Is it likely to change? If not, perhaps working to radically accept it reduces our own stress.
Do I need to challenge Uncle Jack at Christmas, or could I radically accept those are his views even though I entirely disagree?
Intentionally bringing acceptance to behaviours doesn’t stop change – it can actually make change more likely!
What we often call ‘radical acceptance’ is not saying we’re happy about something. It is simply saying we don’t want to fight and struggle with it anymore. We are making a choice to accept reality as it is, even if we’d like it to change one day.
Accepting others, and ourselves, with all our human flaws is a tricky skill to learn. But like all skills, it gets easier with practice.
Alexandra (Alex) Wilson holds a Bachelor of Social Work from the University of Sydney (2003) and is the owner of Mindful Recovery Services. Mindful Recovery Services is a private practice providing psychological treatment and support for adolescents and adults. Alex is passionate about dispelling myths about mental illness,and is highly skilled in dialectical be havioural therapy. She is an experienced public speaker and provides consultation to other professionals on managing difficult behaviours in teens. Alex lives on the NSW Central Coast with her partner, 2 young boys, and a cheeky puppy named Axel.
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What if your child's first experience at a hospital could be a positive experience?
What if your child's first experience at a hospital could be a positive experience?
21 Vidler Ave Woy Woy NSW 2256P. 02 4341 9522
21 Vidler Ave Woy Woy NSW 2256P. 02 4341 9522
a member of the Healthe Care group
a member of the Healthe Care group
Brisbanewatersprivate.com.au
Brisbanewatersprivate.com.au
