Great Health Guide: July/August 2021 by Great Health Guide

July / August 2021

Green: the Best Colour for Mental Wellbeing

HOW

Challenges Be Can aGift

TIPS

Cope with

Separation HOME-

Schooling during

Lockdown

DREAM BIG! • POST TRAUMATIC GROWTH • NO LONGER FEARFUL • BE, DO, HAVE • LOVE & THE ANT

ontents

GREAT HEALTH

GREEN IS THE BEST COLOUR FOR MENTAL WELLBEING Dr Jenny Brockis

NO LONGER FEARFUL

The difference between Heart Failure & Heart Attack Dr Warrick Bishop

FITNESS

DREAM BIG!

How our Olympic athletes can inspire a generation

Jane Kilkenny

IS WALKING A SAFE & EFFECTIVE FITNESS OPTION? Walking is a great form of exercise with many benefits

Margarita Gurevich

MINDSET

HOW CHALLENGES CAN BE A GIFT

Allow the challenge to empower you & make you stronger

Kathryn Dodd

GREEN IS THE BEST COLOUR FOR MENTAL WELLBEING Spending time in nature is fundamental to good mental health

Dr Jenny Brockis

2 | GREAT HEALTH GUIDE

HOME-SCHOOLING DURING LOCKDOWN Kim Corley

POST-TRAUMATIC GROWTH

Use your positive thoughts to open up for growth after trauma

Dr Suzanne Henwood

BE, DO, HAVE

Being who you are is more important than what you are doing

Terry Sidford

RELATIONSHIPS

FIVE TIPS TO COPE WITH SEPARATION

You can discover who you truly are & make positive changes

LOVE & THE ANT

Are you surrounded by mountains of love & somehow blind to it? Dr Matthew Anderson

KIDS MATTERS

HOME-SCHOOLING DURING LOCKDOWN

Take this positive approach & enjoy your togetherness with the family Kim Corley

Leanne Kanzler

DISCLAIMER

GREAT HEALTH GUIDE | 3

Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd LEAD DESIGNER Oleksandra Zuieva DESIGNERS Olha Blagodir, Belinda Nelson CONTRIBUTING WRITERS Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Kim Corley, Kathryn Dodd, Margarita Gurevich, Dr Suzanne Henwood, Leanne Kanzler, Jane Kilkenny, Terry Sidford CONNECT WITH US:

SUBSCRIBE: W: www.GreatHealthGuide.com.au P: +61 (0)7 3394 8263 E: CustomerCare@ GreatHealthGuide.com.au

Dear Friends The world is still living through the worst health pandemic of COVID-19. There is a lot of talk about the mental wellbeing of people as they endure lockdowns, waiting for results of tests, quarantining, and just wishing that there could be an end to this pandemic. In our latest issue of Great Health GuideTM Dr Jenny Brockis has written a wonderful article titled Green is the Best Colour for Mental Wellbeing. She states that, ‘Spending time in nature is fundamental to good mental health and wellbeing.’ Studies have shown that we need up to 120 minutes per week walking in nature, viewing green grass, green leafy trees and green plants, some with beautiful, coloured flowers and fruits Green is a calming colour. This is due to our brains being calmed and relaxed when viewing green light. Green colour is soothing and comforting and evokes a feeling of new life and rebirth of nature. It also brings to mind an image of lush green grass, tall trees with the wind waving their green branches, and large green forests with blissful tranquillity. We all love to have a picnic under the green trees and sit on the green grass, and as children we rolled down the green hills. What fun we had and can choose to continue to have! So, let’s get back to nature and feel the colour that green brings–calmness, relaxation and renewal.

Kathryn x

© Antalya Developments Pty Ltd 2021 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats). 4 | GREAT HEALTH GUIDE

You’re ambitious, highly skilled and focused, but perhaps that breakthrough seems to be just beyond you. What’s preventing you from making progress? Or perhaps you feel you’ve lost that flare you once had. At Being All You Can Be, we believe that greatness is in every person. We specialize in human potential and delight in partnering with our clients to see them move beyond excellence. Kathryn Dodd, Human Potential Consultant

Develop your greatness by receiving insight into your professional thinking style

Meta DynamicsTM mini-profile tool + Profile unpack (30 min consultation)

Valued at $297

FREE DOWNLOAD

Kathryn Dodd provides a solid platform to partner with her clients to discover solutions, build strategic plans which leads to transformational results. With a passion for seeing everyone reach their maximum potential, Kathryn provides an empowering setting for her clients to initiate change and excel. With a well-developed capacity for listening, Kathryn enjoys enriching the growth of her clients while providing insightful and unbiased feedback. She believes that people are creative and resourceful, who can at times benefit from a trusted consultant to offer insight, empowering tools and feedback.

hello@beingallyoucanbe.com.au

+61 (0)7 3394 8277

www.beingallyoucanbe.com.au

I am not what happened to me, I am what I choose to become.

- Carl Gustav Jung

DISCLAIMER

GREAT HEALTH GUIDE | 7

No Longer

Fearful Dr Warrick Bishop

8 | GREAT HEALTH GUIDE

Great Health

he two words, ‘heart failure’, send a spark of fear through the healthiest

of people. What most people hear are the words ‘heart attack’ and, even in today’s world of medical marvels, they spell fear. Yet, these are two very different conditions. Heart attack is when: • a coronary artery (or arteries) is blocked, either partially or completely, and • the blood flow to the muscle of the heart is either reduced or stopped, depending on the condition of the arteries, so that • part or all of the heart muscle dies, or is scarred, thus affecting the function of the organ. Heart failure is when: • the heart does not pump properly • the heart’s output does not meet the body’s needs, thus producing a number of flow-on effects throughout the body that lead to: o shortness of breath often, but not always, on exertion − such as climbing stairs − walking up an incline − playing with the grandchildren, or − carrying groceries. o swelling − particularly in the legs, and − if the condition is more serious, in the tummy.

DISCLAIMER

o persistent cough occurs sometimes. Patients may also describe fatigue or lethargy or lack of motivation to undertake activities because of their shortness of breath. Diagnosis As well as the symptoms already outlined, other important information needed to make a diagnosis includes: • medical history (could a toxin be involved?) • chest x-ray (how do the lungs look?) • blood work (to exclude anaemia) • physical examination that listens to the o heart o lungs o abdomen as well as information derived from: • an echocardiogram (moving pictures of the heart functioning) • stress testing (to assess functional capacity) • special

cardiac

imaging,

and

necessary • biopsy (to look at the heart tissue under a microscope). Prognosis Heart failure (HF) is a chronic disease that needs

remainder-of-life

management

after diagnosis. However, with treatment: • the heart can become stronger, • the symptoms can improve,

GREAT HEALTH GUIDE | 9

Great Health

• the person can live longer

in some cases,

• the risk of the person dying suddenly,

• surgery and/or • the use of implanted devices that help

can be reduced.

the heart to beat.

Treatment Cardiac failure is a complex condition with many variants; so, too, is the treatment.

Because of congestion in the body and its need to have a ‘just right’ fluid balance, diuretic therapies are mainstay drugs

treatments

supported by other agents that protect the

have been made since the turn of the

kidneys and/or the heart. These, in turn,

century, not only in drugs but in surgical

are supported by a range of medications

procedures and in understanding the

that act in various parts of a complex

importance of the nervous system and the

heart-lungs-kidney-circulation system.

Huge

advancements

body’s environment in which the failure occurs. Sometimes, treating an underlying

Living with HF

cause can help. For example, the repair

Heart failure patients are often medically

of a heart valve or controlling a fast heart

complex patients. As HF becomes more

rhythm, may ease heart failure symptoms.

prevalent with age, the patients can be

For most people, however, treatment involves:

older, and as people age, unfortunately, they suffer from more health issues.

• a balance of the correct medications

Essential to their ongoing care, HF

• lifestyle modifications and

patients need:

10 | GREAT HEALTH GUIDE

Great Health • understanding and education that

books are written for patients and doctors

• leads to ownership of the condition

about how to live intentionally to reduce cardiovascular risk and save lives! Dr

that • leads to good self-management. and a multidisciplinary support team including: • a trusted general practitioner • an experienced cardiologist • specialists, as required for any other illnesses • nurse practitioners

Bishop can be contacted via his website

Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED

By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.

• caring family and friends. Summary

This easy to understand book describes:

A diagnosis of heart failure is not

•

What is Atrial Fibrillation? – Irregular, rapid heartbeat

•

What are the symptoms? – blackout, chest pain, stroke

•

What are the treatments for Atrial Fibrillation?

•

Who is at risk? – those with heart disease, obesity, sedentary lifestyle, high BP, diabetes

necessarily a fearful verdict. Thus with: • an

experienced

and

empathetic

medical team and • the support and care of family and friends, o the heart can regain some of its health and, therefore, function o outcomes, including life quality, enjoyment and expectancy for the patient can improve markedly.

Dr Warrick Bishop is a cardiologist with

Find out what is the best possible care for people suffering from this disease.

special interest in cardiovascular disease

Published 8th May 2019

prevention incorporating imaging, lipids and lifestyle. He is author of the books

Now $9.95 (eBook) $34.95 (Paperback)

‘Have You Planned Your Heart Attack?’, ‘Atrial Fibrillation Explained’ and a new

BUY NOW

book ‘Cardiac Failure Explained’. The DISCLAIMER

GREAT HEALTH GUIDE | 11

Fitness 12 | GREAT HEALTH GUIDE

Fitness

Dream Big! Jane Kilkenny

Fitness

here is something special about

choices. Seeing our Olympians in action

the Olympic Games. It is the

is a great time to discuss the importance

pinnacle of achievement for so

of exercise and nutrition and how they

many sports, and the dream of being an

impact our overall health. The choices we

Olympian is elusive yet magical for many

make every day about our nutrition and

young athletes. The Olympic Games is

activity levels are the keys to good health.

an event that brings the world together, not just for sporting competition but for a moment in time where borders and politics are put aside, and the focus is on respect and fair play. The Olympics provide a fundamental inspiration to achieve your best, through hard work, commitment and dedication. Every Olympic athlete knows that courage and sacrifice are part of that journey. It’s also important to recognize that every athlete needs the support of others to achieve their best. No athlete can reach the top in any sport without the support and guidance from coaches, peers, family and friends.

2. Exercise for mental health: Now more than ever we are recognizing the importance of exercise for our mental health. We all face challenges that can cause stress and anxiety in our lives. Knowing the best ways to deal with these issues will impact our mental health now and into the future. Finding the right balance is unique for everyone but it’s important to keep trying different options until you get the mix right. High intensity activity, such as running, will trigger the release of endorphins in your body, providing a natural surge of “feel good” hormones to lift your mood. Low intensity activity, such as yoga or Pilates,

So, what are the key lessons we can learn

is also important to promote good health.

from our Olympians, both positive and

For our elite athletes, training usually

negative, to help support our teenagers

provides a great level of high intensity

on their own journey through life?

activity, however they must also focus on

1. Focus on health: Being healthy should be a key priority for everyone. As our teenagers’ transition

recovery and relaxation to provide the balance for their mental health. 3. Communicate, don’t isolate:

into adulthood, it’s the perfect time to

Some elite athletes have shown they

lay solid foundations in making their

struggle with their mental health. The

own informed decisions about healthy

reasons for this are many and we must

14 | GREAT HEALTH GUIDE

Fitness

seek to acknowledge and understand

pinnacle in their chosen sport. We will see

our own mental struggles on a daily

the euphoria of the gold medalist and the

basis. One thing we know for sure is that

utter devastation of defeat, but each can

communication and asking for help makes

show us that we are all human, and how

a big difference. Elite athletes are just like

we deal with victory and defeat is about

everyone else, they have fundamental

more than a medal. It’s about character,

fears and problems in their lives that no

respect and fair play. These are the key

amount of sporting or financial success

lessons that our athletes can teach us

will instantly resolve. The number one

every day.

message is to ask for help when you need it. Don’t hide away from your fears and negative feelings, they will only tighten their grasp. Bring them out into the open, find someone you can trust to talk it through, and find the solutions that will work for you on an ongoing basis. Be inspired by our olympians:

Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead NSW in 2004. She is also a High-Performance specialist and a

Watch their struggles and marvel at their

Level 4 IAAF athletics coach. Jane can be

achievements as they strive to reach the

contacted via her website.

DISCLAIMER

GREAT HEALTH GUIDE | 15

Fitness

Is a Safe

Walking

& Effective

Fitness Option? Margarita Gurevich

Fitness Some of the other benefits of walking

“I do walking”. This is one of the most common answers we receive from our physiotherapy patients when we ask them what they do for their health and fitness. This is not surprising as walking is an extremely popular

type

physical

exercise.

Walking certainly has many advantages, however is it always a safe and effective fitness

option?

Let’s

examine

this

question in detail. In this article we’ll discuss the benefits of walking and focus on some things to consider in keeping with the safety and effectiveness of walking. Walking is a type of low-impact exercise,

include the following: • Increasing muscle strength and tone. • Boosting the cardiovascular and pulmonary (heart and lung) function. • Helping to manage hypertension and high cholesterol (this helps to reduce the risk of heart disease and stroke). • Reducing body fat (this also helps to reduce the risk of heart disease and stroke). • Improve our mood and emotional state (this can help to manage anxiety and depression).

which means that it’s relatively gentle on

As mentioned at the outset of the article,

our spine and joints. Thus, it’s considered

we can say with certainty that walking has

to be a safe option for many people who

quite a number of benefits and can be

have issues with their lower back and lower

very useful for many people, particularly

body, such as with their hips, knees and

for those who need a type of exercise

ankles. Since walking is a type of weight

which is low impact and relatively

bearing exercise, it helps to increase the

gentle. Yet is it always effective? The

bone density which in turn helps to reduce

answer depends on what we are trying

the risk of fractures. Therefore walking

to achieve when we choose walking as a

is a highly effective form of exercise for

fitness option and also on how we walk.

managing osteoporosis. On the same

If our main goals are to boost our mood

note, walking also helps to improve our

and to lead a less sedentary lifestyle

balance, which subsequently reduces our

than even going for a gentle stroll will be

risk of falls; this also helps to reduce the

sufficient. If, however, we are aiming to

risk of fractures which might be sustained

get the other benefits listed above then

as a result of a fall.

more is required.

DISCLAIMER

GREAT HEALTH GUIDE | 17

Fitness Some ways to increase the effectiveness

medical condition) then he might need

of walking include the following:

to walk for short distances only or at a

• Increasing the pace at which we walk.

slow pace for a while before being able to make changes. Similarly for using

• Increasing the distance we walk.

weights. In those cases it’s particularly

• Choosing paths which have sections

important

consult

your

treating

that will require us to walk uphill.

doctor/specialist first. Walking uphill/

• Walking with a backpack that has

downhill might not be safe for someone

weight in it or to walk while holding

who has pelvic instability for example. In

some weights in both arms.

our physiotherapy practice, we always

• Working towards starting interval

recommend to our patients with pelvic

running (walking followed by a

instability to walk on flat surfaces and

burst of jogging, then going back

only incorporate uphill/downhill walking

to a walk and slowly reducing the

once the pelvis becomes stable.

length of walking so as to jog more).

So to summarise, yes, walking is great form of exercise, however there are certain factors which need to be considered in order to make sure that it will work for you. The best way to ensure that it will be a safe and effective fitness option for you is to discuss your walking plan with your treating doctor/physiotherapist.

Having said that, it’s also very important

Margarita

to consider the safety of some of the

Physiotherapist

suggestions which we listed above. For

Pilates, SCENAR

some people, for example, increasing the

evidence-based techniques, including

pace/distance they walk or incorporating

Real Time Ultrasound and McKenzie

weights or interval running should be

Treatment.

done with care. For example if a person

sports injuries, women’s health (including

hasn’t been able to do much exercise

incontinence) and gastrointestinal issues.

at all for a period of time (for instance

Margarita may be contacted via her

after having surgery or due to a serious

website.

18 | GREAT HEALTH GUIDE

Gurevich and

Senior

uses

Clinical

Therapy &

Margarita

other

specialises

DISCLAIMER

Mindset

GREAT HEALTH GUIDE | 19

Challenges How

Can Be a

Gift

Kathryn Dodd

20 | GREAT HEALTH GUIDE

mindset

hallenges happen – that’s life,

2. Changes in our mindset. When our

however what if challenges were

mindset changes, then all of a sudden,

actually a gift, no matter how

these questions start to form, and

challenging, arduous or tiring. This article will

the mind asks, ‘what is the possibility

discuss the four steps to how challenges can

that this action will result in a better

be turned into welcome gifts that enhance

outcome?’ Even though the ideas are

both your personal and professional growth.

not perfect yet, the mind is scanning

When the challenge arrives, the next steps that you choose are crucial. Will you allow the challenge to empower you and make you stronger, or simply be something that

through all possibilities. So, there is a massive change to the mind when a person starts to consider and apply those positive empowering questions.

steals your momentum, and erodes your

Another component of mindset that

dreams and desire? Challenges invoke

occurs, are the emotions of frustration or

the ‘flight or fight’ effect in the body. The

anger. These emotions can reduce the

adrenaline production by the body for

quality of questions. If left unresolved

‘fight’ sets up a process to overcome the

these emotions can impact the body for

challenge, and there are four defined

minutes, days, weeks, months, and even

functions that can occur in the brain

years. This can cause a determinantal

focused on a growth mindset:

change within the body in the long term.

1. The quality of questions. When

3. The mind affects our physiology.

confronted with a problem, we are

When the mind starts to think clearly,

conditioned with either empowering

the body starts to activate different

or disempowering mindsets, and the

hormones which causes the body

quality of questions determines the

to relax. So, instead of staying in the

outcome. Empowering questions such

‘fight or flight’ mode, the mind goes

as, ‘how can I turn this around?’ and

into a more restful state with the

more significantly ask, ‘how can I enjoy

change of physiology and breathing

this process while finding solutions?’,

returns to normal. Similarly, when in

are significantly more powerful than

a state of ‘flight or fight’ taking deep

questions such as, ‘why does this always

breaths causes a calming effect that

happen to me?’ This is where a mindset

changes the body functions, and the

that values enjoyment will contribute to

mind begins to develop an objective

an improved quality of the questions.

thinking mode.

DISCLAIMER

GREAT HEALTH GUIDE | 21

mindset

4. Clarity of thought. Now that the mind is no longer in a ‘flight or fight’ mode, it settles into a state where the brain can think clearly which leads to the next step. The brain is now thinking rapidly about a multitude of positive ways to solve the challenge. This is basically brainstorming for solutions and thinking objectively about the situation. The mind also asks, ‘how can I do this differently next time?’ So, if you and I applied this simple technique

challenging

situations,

how different could the world be? I trust that these ideas have brought value to you today, and the next time that a challenging situation arises, you will be confident of the steps to enable you to proceed confidently in a successful and empowering way.

Kathryn Dodd is a human behaviour consultant with a passion for leadership. She is currently the Director of media company, Great Health Guide™, and Founder of human behaviour consultancy,

Being All You Can Be. Kathryn provides a solid platform to consult with her clients to help them overcome limiting mindsets, discover solutions, build strategic plans which lead to transformational results. Kathryn may be contacted via website,

Facebook, or YouTube. 22 | GREAT HEALTH GUIDE

Mindset

Green for

Mental

is the Best Colour

Wellbeing

Dr Jenny Brockis

DISCLAIMER

GREAT HEALTH GUIDE | 23

Mindset

hen did you last stand in the middle of a forest to just inhale the smells, the

sounds, the vision, the texture of what was all around you? Forest bathing was recognised by the Japanese in the 1980s as an effective way to combat the risk of “karoshi,” death from overwork. Sitting quietly or taking a slow stroll through a forested area helps lower blood pressure, reduce stress and has benefits to heart and lung health. But many of us are spending far less time

Spending time in nature is fundamental to good mental health & wellbeing.

in nature. Busy lives, urban living, indoor

Far from just being something ‘nice to do’,

recreational pursuits, technology and

spending time in nature is fundamental

Netflix means fewer opportunities for

to good mental health and wellbeing.

us to engage with the great outdoors,

Research from the University of Exeter

not to mention mandated lockdowns,

has revealed we need a minimum of 120

self-isolation

quarantine

minutes in nature per week to maintain

requirements. We watch nature programs

our mental wellbeing. That’s just 17

and documentaries but don’t have the

minutes and 14 seconds a day. More is

live experience.

better.

According to Richard Louv, author of

It’s why people who live in green leafy

the 2005 “Last Child in the Woods”

suburbs enjoy better heath and live longer

this is leading to what he terms Nature

(well at least the women do!) This may be

Deficit Disorder. Others such as Dr Ross

partly because when nature is on your

Cameron from the University of Sheffield

doorstep, it’s easier to take advantage of

believe that the loss of nature knowledge

what it has to offer and participate in more

is an even bigger problem. When was the

outdoors activities. It’s also why we pay a

last time your children got down and dirty

premium for a house with a view. Gazing

outside, climbing trees, watching insects,

out onto trees, vegetation or water makes

digging for worms, shown how to interact

us feel good. It also helps us to overcome

with farm animals or just explore nature?

what is known as attention fatigue.

and

24 | GREAT HEALTH GUIDE

hotel

Mindset Even if you live in an inner-city apartment,

from work or access in your lunch

surrounded by concrete with no view

break. The same applies if working

there are a number of ways you can get

from home.

more greenery into your life. Make Green Time Your Weekly Plan: 1. Seek out a park or green space you can walk through on your way to or

2. On the weekend, plan a trip to the park, the beach or an outdoor sporting venue where there are trees, shrubs or flowers. Spend time watching: 1. There’s a reason why your dentist runs

endless

re-runs

nature

documentaries. They keep you calm and in the dentist’s chair. Videos, photographs or paintings of nature all work too. It’s also why many NHS hospital walls used to commonly be painted in that weird light sage colour. 2. Whether you like to sit and watch the sunset over the sea, watch the waves crashing onto the shore or look out over hills and fields, pausing to look, creates a stronger sense of connection to the world at large and engages our sense of awe and wonder. Grow your own: 1. During the lockdowns in 2020, many of the local nurseries sold out of seedlings, flowers and seeds as we turned our hand to growing our own greenery. There’s something quite special about picking your own tomatoes from that vine you carefully tended for weeks. It’s a great way to spend a short period DISCLAIMER

GREAT HEALTH GUIDE | 25

Mindset

Editor ,s Choice THRIVING MIND- HOW TO CULTIVATE A GOOD LIFE

of time each day inspecting, weeding and admiring your newly acquired gardening skills. Giving and receiving gifts of green love – fresh basil, lemons, lettuce and flowers contribute to lower stress levels and an enhanced sense of wellbeing. 2. Even if you hate gardening, enjoying

Dr Jenny Brockis

the company of some house plants

Best-selling author Dr. Jenny Brockis draws on over thirty years’ experience as a medical practitioner & boardcertified lifestyle medicine physician. It covers common issues such as:

still provides the benefits, so brush

• Loneliness, stress, relationship breakdowns

the dust off their leaves and relish in the knowledge how their mere presence helps you to stay attentive to the task at hand. Even without a real plant to look at, looking out of the window onto a tree or grassy area for

• Loss of social connection & mental health issues.

30-40 seconds helps to restore focus and energy. At a time when stress levels, anxiety and exhaustion are at an all-time high, going

Readers learn how to:

green is the fastest, most effective and

• Achieve happiness by engaging emotions & mindfulness • Harness your biology for better energy, resilience & mood • Enrich your relationships with compassion, respect & courage

dare I add, pleasant way to restore mental wellbeing. Where are you going for your next hike?

Dr Jenny Brockis is a medical practitioner

• Take full control of your life.

and board-certified lifestyle medicine

Thriving Mind empowers readers with the tools & strategies to reclaim humanity & happiness.

physician, keynote speaker and bestselling author. Her new book Thriving Mind: How to Cultivate a Good Life

Price $27.97

26 | GREAT HEALTH GUIDE

BUY NOW

(Wiley) is now available for purchase. www.drjennybrockis.com

Mindset

Traumatic

Post-

Growth

Dr Suzanne Henwood

Mindset

ave you ever been inspired by someone’s story of from adversity?

recovery

Seeing them

apparently overcoming unsurmountable hurdles and then going on to do new things? Post-traumatic growth (PTG) is an expression that arose in mid- 1990’s from work of Tedeschi and Calhoun.

PTG suggests that not only can you ‘get over’ a trauma, but that you can grow from it. Whether that is a greater personal understanding, being determined to create a better future for yourself, or

The gem cannot be polished without friction, nor man perfected without trials - Seneca

enhanced life skills (Collier 2016), research shows that it is possible to find benefits and new learning in the worst of

anyone

experience

post-

traumatic growth? Two key characteristics appear to be common in PTG: • being outgoing and reaching out after a trauma to seek support. Being optimistic and future orientated, also appear to play a part. And women appear to report slightly higher PTG than men. do

you

determine

3. New possibilities opening up. 4. Enhanced

personal

strength

and

wisdom. 5. Spiritual change, with deeper meaning and sense of purpose.

• being open to experiences

How

gratitude and satisfaction. 2. Enhanced relationships with others.

scenarios. So, can

1. Appreciation of life, a deeper sense of

post-

traumatic growth happens?

6. Increased compassion and altruism. 7. Increased creative growth. For further information see Kaufman

(2020). As we move into the second year of a global pandemic, it is a great time to turn adversity into positive growth. This is not about ignoring trauma or the distress that events have caused. It is important to

There are seven criteria used when

witness and allow real feelings to be felt.

determining the extent of PTG:

What it is about is what comes next.

28 | GREAT HEALTH GUIDE

Mindset It is about learning from events which

Finally, expressing thoughts and emotion

have deeply shaken the foundation of

through other, non-language based,

our identity. It has even been suggested

forms of communication can also be

that

seismic’

beneficial. Drawing, art, sand boxes for

restructuring is required for growth to

example, are just a few of the ways to

occur and for new meanings to emerge.

move away from left brain language and

such

‘psychologically

So what advice is given for forging a path to post-traumatic growth? Counterintuitively, we are told to face the

into the right brain, enabling a fuller and deeper expression of what is happening in the subconscious mind.

trauma head on, with a mindset that there is some learning and growth possibility within the event. While we don’t want to keep re-living the trauma – if we can do the following: • begin to organise our thinking • searching for the ‘what else’ • focus

being

positive

and

resourceful • reflect in the interests of learning. Thus, we can use our thinking in a more positive way, by opening up the opportunity for growth. Emotionally, we are advised to approach and feel the emotions head on. Review how they fit with our core values and to open up our experiences and worlds into new areas of meaning. This helps to find a new way to feel safe in the world. The role of social support is also shown to be significant in post-traumatic growth,

In summary:

along with the discipline of spiritual

It appears that a traumatic experience,

practices and connections.

which produces a stress (or distress)

DISCLAIMER

GREAT HEALTH GUIDE | 29

Mindset response,

some

way

calls

into

question what you thought you knew; your worldview is challenged in some way. For those who demonstrate posttraumatic growth, they create coping strategies to overcome the trauma and grow, despite the situation they find themselves in. It does not mean that the person may not still feel anxiety or stress, nor does it mean they cannot recognise the enormity of what has happened, rather it shows that they are able to control the complexity and instability of the situation and forge a way through it from which new learning and growth emerges. While no one would wish to experience a major traumatic event, and we do not want to belittle the impact that they have, it is comforting to know, that with the right support and guidance, you can eventually find a way through, that brings you out on top of the situation. Be kind to yourself as you seek support to find your own way through.

Dr Suzanne Henwood is the Director and

Lead

Coach

and

Trainer

mBraining4Success. She is also the CEO of The Healthy Workplace and a Master Trainer and Master Coach of mBIT (Multiple Brain Integration Techniques) and can be contacted via her website.

30 | GREAT HEALTH GUIDE

Mindset

DISCLAIMER

GREAT HEALTH GUIDE | 31

Be, Do, Have Terry Sidford

The

as if I were already an experienced

Oxford Dictionary defines the word ‘being’ as a noun which means:

speaker. I even took it a step further and

1. existence.

thinking, “She must be a speaker by the

2. the nature or essence of a person. 3. a real or imaginary living creature or entity, especially an intelligent one. What if I were to tell you that BEING who you are is more important, than what you are DOING? If you take the time to notice what it feels like, to step into your essence, full power and potential, you will start to be seen in whatever way you decide to BE.

would imagine people looking at me and way she holds herself and speaks.” To put it another way, you must believe, feel, and emote who you want to BE and what you want to show up as in the world. You

see

people

who

believe

themselves and what they are capable of accomplishing, give off the “it” factor, which is 100% confidence in who they are and what they can achieve. There are many talented athletes, singers and professionals that never make it to the

For example, when I first started my

top level. In my opinion, it is because

career as a professional speaker, with

they do not believe they can and are not

little to no experience, I would practice

allowing themselves step into being that

feeling, looking like, walking and talking

person.

32 | GREAT HEALTH GUIDE

Mindset

Being who you are is more important than what you are doing After mastering who you are being, start creating action plans that support the person you want to be. You will be

being, picture yourself radiating love to everyone you see during the day. This can be done without saying anything. It might feel uncomfortable in the beginning, but you will surprise yourself. HAVE: Be open to receiving what you want and who you want to BE. You will start to notice that life will support you. Let this step flow and allow your wildest dreams to come true.

amazed how life will turn around and

So, see what changes can happen within

support what you want to have.

your own life simply by focusing on who

Most people start with what they want to HAVE and then DO what they think they need to create it. The problem is, they leave out who they are BEING. Here are some simple tools to help you

you want to “Be”. I hope living the Be Do Have life, makes a world of difference to you just as it did for me. I would love to hear about your experiences, so please feel free to reach out.

start living a BE DO HAVE Life: BE: Take time to be present and ask yourself how you are presenting yourself. Is it who you want the world to see? If not, practice believing you can introduce yourself the way you want. It takes practice

Terry Sidford has been a certified life coach in the United States for the past 20 years and has assisted scores of people in achieving their dreams. More information is available on Terry’s website.

and you must remind yourself daily. Try some new way of being each day. Notice how people respond to you. DO: Start taking action steps that support your being. Here are a couple of easy ways to get started. Each day try one new thing that represents who you want to BE. It can be as simple as the way you walk or talk. If you want to be a more loving DISCLAIMER

GREAT HEALTH GUIDE | 33

Rela ionships 34 | GREAT HEALTH GUIDE

Tips to Cope

Separation with

Leanne Kanzler

DISCLAIMER

GREAT HEALTH GUIDE | 35

Relationships

has been said that a separation

3. Slow down. We tend to keep

is like experiencing a death,

ourselves super busy these days.

only worse. The reason this can

To distract from our pain and not to

be true is because there is no closure.

think about it. Reality is we should

The fighting can go on for years. The

be doing the opposite. Look within,

hurt can go on for years. And if you have

meditate, quiet your mind to find

children, you can feel trapped managing

inner calmness. Seek professional

the problems until your child is 18. That

help with this if you need to.

can be many years away.

4. Reconnect – family and friends

The separation can also feel like a part of

are essential. Often, we disconnect

you has died. However, from this you can

when we get married, especially if

discover who you truly are, and make

our partner didn’t like our ‘people’.

positive changes.

This can leave you feeling isolated

To help you get through these years and somewhat ease your pain, here are my top 5 tips: 1. Put yourself first. No, this is not selfish. This is essential. Ask yourself, what do I need? Do I need help? What do I want from the settlement? Am I being fair to myself? Don’t give in to keep the peace or ask for more than your share because of anger. Both ways lead to more harm than good. 2. Look after your physical needs. In terms of exercise (the simplest way to help with anxiety and depression is to get your body moving), diet (what you put in is what you put out in terms

and alone. Reaching out for the first time is always the hardest part, but once you break down the walls, it gets easier. 5. Make sure your support team are really on your side. This means your legal help, financial help, therapist or coach, family and friends. If they have their own agenda (e.g. money, they don’t want to see you succeed, they encourage bad behaviour), it could sabotage your success. If they don’t listen to you, or judge you, or give you advice that makes you feel terrible, then you need to reconsider who you are working with!

of energy) and your physical health in

If you are really struggling, there are

terms of medication, following up on

many therapists who are able to help you

appointments and tending to those

process the emotions you are feeling.

niggles you have.

Separation can be absolutely liberating

36 | GREAT HEALTH GUIDE

Relationships

if you let it! It can be a time for you to take charge of things in your life. Where do you want to be? Who do you want to be? Is it time to move to a new house, change jobs or friends? See this time as an opportunity and opportunity will begin to present itself.

Leanne Kanzler is the Principle Psychologist at Reconnect Wellness Centre. She has trained in Sandplay Therapy, NLP and CBT and has had extensive training in relationship therapy. Leanne has also completed training as a life coach. Her approach is to look forward whilst releasing the trauma of the past. Connect on Facebook, Instagram or visit the Website or email

SUPPORT TEAM DISCLAIMER

GREAT HEALTH GUIDE | 37

Love

Ant

the

Dr. Matthew Anderson

38 | GREAT HEALTH GUIDE

Mindset

An ant hurries along a threshing floor with its wheat grain, moving between huge stacks of wheat, not knowing the abundance all around. It thinks it's one grain is all there is to love -Rumi

one sentence, the great Sufi poet

someone. It also means being deeply

Rumi describes how we all relate to

emotionally

connected.

So,

love. We hold desperately to one grain

myopically attached means that we have

while all around us is more abundance

drawn a miniscule circle around our love

than we could ever imagine. Can you

and are unaware that it is but a miniature

imagine, even for this one moment, that

version of what is actually available to us.

your experience of love is just like this ant and her one grain of wheat? What if Rumi is correct? What if we are surrounded by mountains of love and are completely blind to it?

So, imagine that you are like the ant with your grain of love held tightly in your little mandible. Then stop, and simply look up. Look around. Adjust your eyes that have only been focused right in

For millennia, every authentic mystic in

front of you. See the great stacks of

every religious tradition, has told us this

love that surround you. Once you get

same truth. We are all like this ant. We

even a glimpse of what is all around

all become so myopically attached to

you, you will never lack love in any form.

a tiny grain of love that we experience

Ever.

for a thing, a place, a person, that we completely miss out on the wonderous abundance of love that surrounds us at every moment. What do I mean by “myopically attached”?

How do you accomplish this simple but rather difficult task? How can you open your love-eyes and begin to see the massive amounts of love that surround you each and every moment?

Myopic literally means shortsighted and

Here is a simple exercise that, practiced

nearsighted. However, it also means

daily, will help you stop, look around and

unimaginative, small minded, uncreative

become astounded by the love that is

and unadventurous. Attached means

more present, abundant, and available

fastened or joined to something or

than you ever imagined.

DISCLAIMER

GREAT HEALTH GUIDE | 39

Mindset Repeat this statement each day, at least 10 times: “I open my heart, completely, to all the love and support and love that wants to come to me. I let go of all my resistance to receiving this love and support. And I surrender to and celebrate my full blossoming in all the years and days I have to live.”

Are we surrounded by mountains of love and completely blind to it? Now, my dear little ant, stop your desperate search for love and dance on the threshing floor. Everything you ever needed is right in front of you.

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship issues. Dr Anderson has a best-selling book, ‘The Resurrection of Romance’ and he may be contacted via his website.

40 | GREAT HEALTH GUIDE

DISCLAIMER

ids Ma ers GREAT HEALTH GUIDE | 41

Home-schooling

Lockdown

During

Kim Corley

42 | GREAT HEALTH GUIDE

Kids Matters

you have school children, chances

children who learn social skills by

are you already know parenting

interacting with their peers.

can be challenging at times. But

• More screen time – increased screen

lockdowns have added a challenge

time means more sleep issues, weight

you probably hadn’t anticipated: Home

gain, neck and back pain, anxiety and

schooling. Talk about a baptism of fire!

depression.

Now that we’ve been there, done that, we can objectively look at the pros and cons of home-schooling during lockdown. Including lessons learnt on how to be more effective. That’s important, if, heaven forbid, we need to do it again.

• Online

temptation

–

are

games

sneaking in? Some games can get addictive and cause bad behaviour. Not to mention no schoolwork being done. • The juggle – you can’t be in two (or more) places at once! The expectation

Would you like the good news or the

to work and home-school (even if just

bad news?

supervision) is a heavy burden.

According to a 2013 study in Personality and Social Psychology Bulletin most recipients prefer to hear bad news first, if only because it reduces the worry factor. So, let’s get the difficulties of homeschooling during a lockdown out of the way first. Then we can focus on the positives. The Bad News:

• More time indoors – thus less sunlight and less vitamin D. Increasing the risk of illness, fatigue, pain, depression and sleep issues, which all affect learning. • You don’t know the syllabus or how to do new-fangled math. Here is the Good News: • It’s relaxed – no more rush to get out the door (or to get dressed) can mean less arguments.

• Change causes anxiety – most people

• No outside commitments – giving you

feel anxious at the prospect of a major

all time to slow down, be more mindful

upheaval; home-schooling is a BIG

and recharge. And ideally spend time

change. And when a child is anxious,

as a family.

they’re not learning. • Less socialisation – everyone needs social interaction to stay mentally strong. It’s even more important for

DISCLAIMER

• It’s ideal for introverts or children with social anxiety – this is the homebody dream. • Quieter environment – Children learn

GREAT HEALTH GUIDE | 43

Kids Matters

best when they can focus. That’s easier

security, and health and wellbeing, comes

to do when there isn’t 20+ children in

next. Followed by feelings of love and

the same room.

belongingness. Here is some research

• Your child will become very tech savvy.

about Maslow’s Hierarchy of Needs and

• More sleep – this one is most likely to

parenting.

occur if you have a teen in the house; but no morning alarms or evening activities can result in more sleep for everyone. Good sleep improves everything!

entering

needs are met. Only then are you ready. Once you’re ready for home schooling,

How can we do it better? When

Schooling is secondary until the basic

lockdown

you’ll find the following helpful: consider

Maslow’s Hierarchy of Needs as your first

• Build a daily routine so everyone knows what to expect and when.

focus. Maslow considered physiological

• Ensure there is plenty of time outside.

needs like air, food, drink, shelter,

• Make a study nook for your child.

clothing, warmth and sleep, basic human

• Ensure your child has an appropriate

requirements. Safety, including emotional

device – with rules on how and when

44 | GREAT HEALTH GUIDE

Kids Matters to use it (with age-appropriate content and privacy restrictions). • Build in time for your work too and let lesser priorities slide. • Throw in life skills. Cook with your child in the kitchen, do some gardening, build something in the garage. • Ensure there is fun to be had too. • Unless you have an academic child sitting exams, end the ‘school’ day

Editor ,s Choice

early and don’t stress about it. Chances are you’re also managing your own emotions around change and lockdown. Be kind to yourself and manage your emotions before you manage your children and theirs. As they say in aeroplane safety briefings, put your own oxygen mask on first. Above all, focus on finding joy in small moments together, and take heed that your children are adaptable and resilient. This is just part of the bigger adventure of life.

Kim Corley is a certified baby and child sleep consultant with a Bachelor of Science in psychology and pharmacology. She is also a Mum who believes in the healing power of sleep and has helped numerous families solve their sleep issues over the years. Book a free call to learn more about her sleep packages: You can contact Kim via her website.

DISCLAIMER

GREAT HEALTH GUIDE | 45