Source Mama, The Self Love Issue by Source Mama

E C R U SO PO

W E R E D BY

T he S elf-Lo ve Iss ue

AMA

ISSUE 02

Welcome

THE S E L F LOV E ISSUE 7

YOUR TIPS: Let’s talk stress relief! Quick fiveminute stress relievers – what works for you?

Looking after others vs Looking after ourselves

Ways to incorporate yoga practices and principles into your daily life

Embrace your inner Yogi

YOUR TIPS: Do you have any special little rituals or routines for siblings?

Making friends with stress

YOUR TIPS: What podcasts do you love to listen to?

YOUR TIPS: What strategies do you have, mamas, for managing the mental load?

Source Mama The Gathering with guest speaker Karni Liddell in Melbourne

Are you worried about your mental health?

From walk to run: how to become a better runner

Cool gear to go from walk to run

We lcome

SOURCE MAMA

elcome to the second beautiful Source Mama eMag which we’ve produced for our Melbourne version of the Source Mama Gathering, held at the stunning Hotel Chadstone. Source Mama was created less than a year ago as a community that supports mums raising children with special needs; we knew through our journey with Source Kids that we had the most amazing group of predominantly mums out there, who were whole heartedly and tirelessly focused on the wellbeing of their children living with a disability, working towards positive outcomes, and of course their siblings also. You’re the backbone of your families. You wear many hats on any given day, juggle so many priorities, work, appointments, paperwork, assessments, and then you go home, and your focus is still on your children and family to implement everything you’ve worked on during the day. And more. We created Source Mama to focus on you – a mama, a person, an individual. The one who cares for everyone else, but often doesn’t find time for yourself. We hope the content in this

T he Self Love Issue

#02 eMag will go some way to help inspire, support and nurture you as a person, ensuring your health and wellbeing is strong, that you are looking after yourself and fitting your own mask first in order to care for your family. Remember, you matter, mama – you really do. We’ve also included some of the gorgeous photos from The Gathering – we’re sure you’ll agree with us that everyone looked amazing! If you were at the event and don’t spot yourself here – head over to our social media channels as we’ve uploaded even more photos there. We really loved the night so much and can’t wait to do it all again – this is just the start of taking Source Mama out into the real world so watch this space for more announcements soon. With much love.

Emma x

SOURCE MAMA PO Box 690, Noosaville QLD 4566 sourcemama.com.au Please send all letters and submissions to hello@sourcemama.com.au WRITERS AND CONTRIBUTORS Nicole Davis, Kelly Wilton, Jessie Ballantyne and Susie Hopkins PUBLISHER/CEO Emma Price ADVERTISING Matthew Rainsford / Head of Sales & Business Development matthew@sourcekids.com.au 0499 017 354 Naomi Sirianni / Business Development Manager naomi@sourcekids.com.au 0447 755 043 DIGITAL Nicole Davis / Digital Content Editor nicole@sourcekids.com.au Rebecca Pinese / Digital Marketing Officer rebecca@sourcekids.com.au GRAPHIC DESIGN Emma Henderson EDITORIAL AND ADVERTISING IN SOURCE KIDS IS BASED ON MATERIAL, WRITTEN AND VERBAL, PROVIDED BY CONTRIBUTORS AND ADVERTISERS. NO RESPONSIBILITY IS TAKEN FOR ERRORS OR OMISSIONS, AND OPINIONS EXPRESSED DO NOT NECESSARILY REFLECT THOSE OF THE PUBLISHER. ALL MATERIAL IN SOURCE KIDS IS SUBJECT TO COPYRIGHT PROVISIONS. NO PART OF THIS PUBLICATION MAY BE REPRODUCED WITHOUT PERMISSION BY THE PUBLISHER.

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Karni Lidde ll

ON THE POWER OF “YES” AT SOURCE MAMA GATHERING Our Melbourne Source Mama Gathering which took place a few weeks ago was a wonderful evening with our fabulous guest speaker Karni Liddell, a former world record holder, Paralympic swimmer, speaker, TV presenter and ‘mama’. Held at Hotel Chadstone Melbourne, our presenting partner was Leap in! Robyn Batten chair of Leap in! and community providers were in attendance, and and a huge congratulations to our competition winners too. The event was an opportunity for mothers to take time out, connect and relax as well as celebrate the journey of raising children with a disability.

Po we red by

ce le br a te

l a ug h te r & wi sdom

co m pa ny a li ke

Emma Price and Naomi Sirianni from Source Mama with Robyn Batten, Chair of Leap in!

PROUDLY SUPPORTED BY

ered th tely?

Empowering mothers like you

The Healthy Mothers Healthy Families program exists to support, empower and encourage mothers of a child with a disability to learn about and create a healthy lifestyle that fosters their own health and wellbeing, alongside a healthy, happy family life.

PROUDLY SUPPORTING SOURCE MAMA AND THE GATHERING SERIES

hmhf Healthy Mothers Healthy Families

HMHF are pleased to partner with Reframing Disability to deliver a series of online workshops. To find out more, or secure your ticket - head to

healthymothers-healthyfamilies.com

TIPS

5 minutes in my hammock out on the back deck is enough to regroup and calm me. No technology, just breathing with the branches.

Singing very loudly some kick ass Mama songs. In the car, shower, washing line, anywhere will do really!

I use a mindful meditation app called Abide and then an app called Sleep Sounds. I also pray and offload my day!

A meditation relaxation exercise.

Vodka!

Baking, music, soy melts, plants.

your tips

At the end of the day when all are in bed... I pour myself a glass of red and put my feet up!!!

Q U E ST I O N

Let’s talk stress relief! Can you share your quick five-minute stress relievers – what works for you?

I put on my noise cancelling headphones, play one of my favourite songs as loud as the headphones go, and put on some makeup.

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SOURCE KIDS IS ON A JOURNEY. COME JOIN US.

VE LI FE

Join the Source Kids community We believe in the unthinkable. We live the unbelievable. We know the incredible. @sourcekids @sourcekidsmagazine sourcekids.com.au

ACTIVE REHAB ARE PROUD SPONSORS OF THE GATHERING, HELPING DESERVING MAMAS LIVE LIFE. With a wide selection of rehab equipment for purchase or hire, we have your family covered across Victoria.

03 5441 8966 Ring and speak to our friendly staff.

activerehab.net.au

Children’s respite services in Cranbourne and Frankston

A home away from home! Offering planned short-term overnight stays for children with disability aged 6 – 17.

• • • • • •

Have fun, make friends, socialise and learn new things Enjoy fun-filled activities and great outings Watch your favourite movies and shows on Netflix and Foxtel A backyard playground designed for hours of play Dedicated and experienced disability support staff Funding for respite can be accessed from your NDIS Plan

respite@melbasupport.com.au | 03 8763 4300

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SOURCE MAMA

INSPIRE, EMPOWER, UNITE. Mums raising children with special needs

sourcemama.com.au

LOOKING AFTER OTHERS

LOOKING AFTER OURSELVES By Jessie Ballantyne

really struggle to look after myself when people around me aren’t at 100%. I’ve been like that for as long as I can remember, quite possibly due to the idea of ‘considering others before yourself’ being instilled in me front-and-centre from a young age. And I think it’s a very good principle to live by. Imagine if more of us focussed on looking outward, before looking at our own needs. In countries like Australia, most of us have more than enough in just about every area of our lives. Not all areas for sure, especially when it comes to mental, emotional and spiritual health,

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but certainly in most. Yet so often, we keep focusing on looking after ourselves alone, in the pursuit of what I think is us trying to make ourselves happier. But I honestly don’t think it’s working. Statistically, more of us have mental health issues than ever before; the ABS estimates that 20% of Australians currently have a mental or behavioural condition, with 45% having experienced a mental disorder in their lifetime (Mental health in Australia: a quick guide). In terms of happiness (recognising that the measure of happiness is primarily subjective), I don’t think Australians as a whole would say

PERSPECTIVE

I’m starting to learn that my personal default position of not looking after myself at all when others are struggling isn’t the right answer either.

they’re happier than ever. Tim Costello’s latest reflections have summarised our situation quite well; we have forgotten ‘how blessed we are to enjoy goodquality services such as health and education’, and that there is ‘sometimes in the upper-middle class a sense of…we are doing it hard.’ Compare Australia to many, many countries overseas, including situations I have seen and worked in first-hand myself, and most of us could do with a reality check and a broader perspective on life. Yet at the same time, I’m starting to learn that my personal default position of not looking after myself at all when others are struggling isn’t the right answer either. I go through such an internal battle when I finally realise I need to do some kind of self-care; usually when my body decides enough is enough. When our HeartKid hit his first plateau at about the age of two (the first time he hadn’t gone downhill in between appointments) I was diagnosed with fibromyalgia. It was like my body had held it together during the years of high stress, then

decided to take a break when given the first opportunity. Thankfully, I got my symptoms under control relatively quickly and soon learned what my triggers would be. When symptoms start to flare now, I know what I need to do to make them subside again. I’m one of the lucky ones – it doesn’t take over my life day in, day out. But even now, when the going gets tough, I almost always stop doing the things that keep my stress levels down. I focus so hard on peddling relentlessly to try and keep everyone and everything afloat, that there is no energy left to do those things I enjoy. I realise I have written multiple posts about the importance of doing things you love and keeping the fun in life, but I’m so far from being an expert on it. I am well and truly guilty of being the first person to stop riding my bike, baking, playing the piano, walking, or writing this blog when the pressure starts to build. However, the input I have from some really great friends is worth gold and a great perspective check for me. They’re the ones who help me realise that there is a healthy balance in looking after others and still taking care of myself. Like the friend who told me to try a float tank, “If you don’t go within three weeks, I’m taking you with me…so you should go yourself because we probably don’t

need to see each other naked!” So I went. Or the friends who have told me I should go and see a psychologist to debrief trauma from the early days with our HeartKid, and learn some long term coping skills for the years of surgery ahead. I think ultimately, in this era of selfcare, there is a balance to be found when it comes to considering others first versus looking after ourselves. And maybe it’s not even one versus the other. Maybe they actually go hand in hand. Maybe, that’s where the ‘love your neighbour as yourself’ verse from the Bible strikes the balance exactly right? It’s not ‘love your neighbour before yourself’, or ‘love yourself before your neighbour’, but rather ‘love your neighbour AS yourself’. There’s an assumption that we look after ourselves, as well as looking after others. They’re not separate instructions offered to different people, but rather one instruction told to the same people. It’s the giving in and giving out that I’m starting to think go hand in hand. If we focus on others alone, we can burn out and struggle ourselves both physically and mentally. Yet if we focus on ourselves alone, we’re missing the opportunity to gain perspective and see the good in our situation. Giving in and giving out, it’s the balance of the two we need.

Jessie Ballantyne is an entrepreneur, consultant, podcast host and mum to a child with a serious heart condition. Her family has faced compounding mental and physical health issues. The prolific impact on carers is a largely unspoken experience – she knows it’s a lonely place to be. Jessie writes about everything from online business to health, including grants, anxiety, entrepreneurship and family life. Because a health condition like congenital heart disease doesn’t just affect one part of your life – it changes your perspective on almost everything. And for that, she is grateful. jessieballantyne.com jessie.ballantyne

jessieballantyne.aus

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Ways to incorporate yoga practices and principles into your daily life

A routine which both incorporates and builds the principle of being present may include a walk amongst nature, maybe with a friend, partner and/or pet.

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he last year or so has been hard on us all, and for us special mamas, the stresses and strains have often been immense. With thanks to a particularly infectious virus, many of our lives were uprooted and unravelled, many obligations were taken away, or doubled, and many responsibilities tripled, all while our emotional capacities were pushed to their limits. For us, everyday life, sans virus, can be demanding at the best of times, but come the addition of a global pandemic is it more important than ever to be focusing on resting, recovering and building sustainable practices back into our lives. Whilst there are hundreds of thousands of different activities which can help someone recover both physically and mentally, especially from stressful experiences, none are more versatile than yoga practices and its principles. Yoga is a widely recognised form of slow exercise and is one of the best ways, as it is suitable for most people, to elevate mood and decrease

cortisone levels in the body. Because it is slow, and because it is a practice which may be built upon, people of all ages and fitness levels can practice it safely. If you have never engaged in yoga it doesn’t matter, conversely, if you already practice yoga regularly you will know it is something which, with commitment, can be bettered and can help to better your own fitness, balance and physical strength. There are yoga-specific apps, websites, YouTube videos, tutorials, and physical studios a plenty; all designed for individuals, group lessons, combinations, teachers and those just starting out. It is also one of those things, similar to meditation or perhaps gratitude practices, like journaling, which can be practiced in almost all settings and at almost any time of the day or night. Many people, including us, will recommend giving yoga a try at least once, and because we are advocates for setting up sustainable practices to help support healthy

WELLBEING

lifestyles, we recommend trying to incorporate it into your daily life if you can, or as much as is possible, given other responsibilities with our kids of course! Be it a 10-minute routine at the beginning of your day, a 15-minute session at lunch, or a 30-minute group class at night- there is no strict rule as to when you can or cannot practice it, aside from perhaps when it will disrupt other activities and/or if your workplace doesn’t encourage or appreciate seeing employees in a downward dog or sun salute position at the office! That’s another thing, yoga can be practiced as a solo activity, but it can also be practiced in a duo, in a group,

as a family, with friends, and with some very well-trained pets! Because it wasn’t already versatile enough, different variations of yoga exist, which are worth trying if you want to try something a little different. Hot yoga and Bikram yoga are, for the most part, standard yoga movements which are practiced in heated rooms. Different studios will heat their rooms to different temperatures, for example 25 degrees celsius to 41 degrees celsius, so it is important to research which suits you best, and which is appropriate for you before giving this a go. They all have their different benefits, as well as risks, and will vary in duration as well as

difficulty, so we recommend speaking with yoga teachers and instructors, and any relevant people before participating in a session to find the right fit for you. If yoga itself is absolutely, definitely not for you, it is still possible to incorporate the principles of yoga into your everyday routines. On top of the principles of commitment and a wholehearted approach to just giving something a go, Yoga is ultimately about being present, something which can be incorporated into your everyday life sans a yoga session or with. For you this might come in the form of meditation, journaling, a moment of quiet affirmation with yourself, or with just general wakeful consciousness. Being present, despite its simplicity, does not come very naturally to most people. Albeit in theory it sounds easy enough, it does often take initiative and commitment to practice it regularly and to form the habit of enjoying it. Many people, (really, anyone with a phone, laptop or device which allows for distraction), are subconsciously adapted to being ‘switched on’ to ‘the next alert’ but are switched off to the moment they’re in. It is possible to be present with these devices nearby, but I would recommend building a routine initially without them. A routine which both incorporates and builds the principle of being present may include a walk amongst nature, maybe with a friend, partner and/or pet. It may be reading a book, a magazine or practicing a hobby such as painting, drawing, puzzling or photography. Being present may be as simple as just being actively listening and participating in conversation with someone else. It is ultimately about focusing on the task or moment at hand and giving yourself that duration of time when your only priority is to simply enjoy and ‘be’ in the moment. #02 S EL F LOVE 13

Embrace your inner Yogi By Kelly Wilton

There are so many benefits to yoga – it’s an ancient practice which has earned merit for many reasons. Along with managing stress, it’s also beneficial for easing sore backs, and with regular practice meaning more energy and uplifted moods leading to better sleeping habits.

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A yoga eye pillow is a lovely way to end your practice before going back to your daily routines. Put on your eye pillow whenever you need a short break – the lotus tree pictured on this pillow, represents an open soul and pure heart. divinegoddess.net

A meditation cushion will keep you comfy (and in the correct seated position) so that you can focus on you - just 10 minutes a day of meditation can help greatly with decreased feelings of stress and improve your sleep quality. kmart.com.au

Some days just call for a big bath to float away worries, even if it’s after everyone has gone to bed and it’s the last 10 minutes of the day! Float away with beautiful magnesium bath salts which are beneficial in helping those aches and pains. bareblends.com.au

SHOPPING

Insight Timer is one of the best apps out there to help get you started with guided mediation practices. With literally hundreds of different options to choose from, including with music or without, delve into the offerings and see what resonates with you. insighttimer.com

This insightful story from the editor at O, The Oprah Magazine, digs deep into the spiritual philosophy behind yoga. It contains 30 essential components to increase self-awareness and inner balance to use throughout your day - in traffic, on the train, at your job, and home. Learn how to cultivate resilience in challenging times, reduce stress, and enrich relationships with family, work and ourselves. audible.com.au

A yoga mat is a key piece to yoga practice. Just simple stretching and mindful breathing is enough some days to give something back to yourself. With the beautiful designs from Enlightened Koala, we love this design the Moon Phases mat as it represents powerful feminine energy. enlightenedkoala.com

Chill out with mindful walking or gentle yoga, whilst wearing these super comfy yoga pants made with bamboo. This beautiful material is soft, luxurious and soft against your skin. bamboobody.com.au

A yoga journal could be just the thing to help you empty all those thoughts from your head to make space for clarity. Write it all down, let the pages flow with your worries as you trust the process of letting go! enlightenedkoala.com

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Join the Source Mama community facebook group @sourcemama @sourcemama

SOURCE MAMA

TIPS

Armchair Expert – it’s so funny!

Smartless... because after all these years I still have a crush on Jason Bateman.

your tips Q U E ST I O N

Coronacast (feeding my post <and current yet again> traumatic COVID disorder)

Hey, mamas! We need some inspiration: what podcasts do you love to listen to?

F*IT Podcast by Amy Ledin Ja’meizing (so so wrong, but very funny!) I love Terrible Thanks for Asking with Nora McInerny, there’s something so soothing about Nora’s gentle story-telling and even though it gets deeply personal it never feels intrusive or exploitative.

The Deep by Zoe Marshall #02 S EL F LOVE 17

SOURCE MAMA

g n i r e h t a G e Th P OWER ED BY

With guest speaker

KARNI LIDDELL

Paralympian, TV Presenter, Keynote Speaker + Social Worker

HOT EL CHADSTONE, MELBO URNE Thursday 20 May 18 S O U R C EM A M A .C O M. AU

EVENT

Voices together don’t feel so alone.

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It was an amazing night to be a part of. A room full of beautiful mums who share the same journey despite the diagnosis. Karni Liddell was amazing, inspiring and hilarious.

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EVENT

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Podcast

Listen to more great speakers filled with wisdom and knowledge.

TIPS

“My son has slightly longer school holidays than his sibling with a disability and I always make sure we do something special together on those days.”

your tips Q U E ST I O N

Tell us some ways you connect with your child with a disability’s siblings. Do you have any special little rituals or routines?

“Once a week or so my husband takes our older daughter for a coffee before a brief walk to her daycare. She loves it.”

“He and I have developed a couple of ‘bits’ that are just ours. He once said ‘you ALWAYS say ‘I love you!!’, to which I replied ‘that’s because I always love you’, and it stuck. Now whenever one of us says ‘I love you’, it’s a competition to say that last line first.”

“We always sit and read together each evening”

“We’ve found sleepovers at friends are a great way to give our sibling some freedom and a bit of a break from the routines at home centred around his brother”

“We have support holidays with grandparents and sleepovers at friends to have some time out.”

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Making friends with Let’s face it, stress isn’t going anywhere. It’s a part of life for everyone, but as a mama of one or more children with disabilities stress is a part of life most days, and often every day.

stress

While doing what you can to reduce it makes a lot of sense, it turns out that accepting stress and working on changing your beliefs about stress appears to be even more important than how stressed you are. Some quality research even goes as far to suggest that our beliefs about stress can cause premature death. (Gulp!) While this might sound a bit dramatic, the researchers estimate that more than 20,000 deaths a year in the United States may be due to the belief that stress is bad for your health. In a nutshell, approximately 29,000 people were asked how much stress 24 S O U R C EM A M A .C O M. AU

By Susie Hopkins

they experienced in the year prior, and whether stress affects their health. Then they followed these people for eight years to monitor death rates. It turned out that the people who experienced a lot of stress AND believed that that stress is bad for your health were 43% more likely to die prematurely than if they only reported experiencing a lot of stress.

HOW STRESS IMPACTS CIRCULATION In other research, one group of people were taught that stress is not bad for our health at all, and that in fact it is good for your health and to forget everything they’d heard about it being bad for you. The researchers compared how this group’s blood vessels constricted when they were

stressed compared a group of people who did not take part in the education sessions. The results clearly showed that their blood vessels constricted less when stressed in the groups of people who were taught that stress is good for your health. This could be a plausible reason why our beliefs about stress appear to have a very real impact on the likelihood of premature death. Stress is a risk factor for heart disease. And how much our blood vessels constrict is more than likely often a contributing factor as to why this is the case. So, it really does make sense that by changing our beliefs about the impact of stress on our health, we may lessen the risks to our health – and possibly even save our own lives!

PERSPECTIVE

AND, SO NOW WHAT? It’s still important to do the things we know help us manage stress like prioritising sleep, practicing mindfulness or yoga and doing the things we love, for example, but instead of the goal being little or no stress, it may be healthier to think more about building in “recovery” from high levels of stress all the time. And, we can intentionally change our attitude to stress. Next time you’re frustrated because of the fight your need to put in to advocate for your child, or you get your next NDIS plan and it falls short, instead of being stressed about being stressed, try to reframe it instead. Remind yourself that this is simply the body helping us rise to the challenges we face. Use that energy to advocate even harder for your kids and to take the next steps you need to take. Conjure a sense of gratitude for how the human body works and remind ourselves that what happens in our mind can have a huge impact on our how our body works.

THE MIND BODY CONNECTION IS REAL To understand just how connected your thoughts and your body are, close your eyes for a moment and imagine you are sucking on a lemon. Really imagine the sourness of the lemon in your mouth. Have you noticed an increase in the saliva in your mouth? That’s your mind causing real physical changes in your body. Until recently, doctors and the public have both seen the mind and body as separate entities but that perception is shifting and as it is much better understood just how much our beliefs and attitudes influence our physical as well as mental health. With this knowledge we need to find ways of framing the stress in our lives in ways that makes it less harmful.

SELF-CARE IS STILL IMPORTANT There are times in our lives that are more stressful than others. When our

“We need to find ways of framing the stress in our lives in ways that makes it less harmful.” care load is through the roof, or our kids are suffering from serious health concerns, these are the times when looking after ourselves really needs to be a priority. As we all know all too well, unfortunately this is when we’re least likely to make the time to look after ourselves. Awareness of this can help motivate us to take that bath or go for that walk we know will do us the world of good. But it’s also worth remembering that if we can learn to befriend stress, to see our stress response as the body’s amazing capacity to help us rise to the challenges of life, that is a huge step in the right direction to reduce its harmful effects.

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TIPS

your tips Q U E ST I O N

What strategies do you have, mamas, for managing the mental load?

Colouring. Getting outside. Praying!

Dancing, I forget everything and think I’m Beyonce!

Cross stitch, colour, gym (specifically boxing. I like hitting! And lifting weights).

I run. When ever I can. Morning. Night. Rain. Sun. It’s precious head time for me.

Not ideal but alcohol and sleep. Also, I try to get to the personal trainer twice a week.

Running, pole fitness, aerials class, coffee with friends and singing powerhouse tunes whenever I’m allowed - I have some music Nazis in my house!

I do paint by numbers - when I finally get my 5 year old to sleep, I paint; it’s relaxing and I’m creating something.

Cry when I need to.

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Are you worried about your mental seek help health? Please sooner rather By Susie Hopkins

ith the strain of caring for kids with complex needs falling mainly on mums, it’s hardly surprising that we experience mental health problems at much higher levels than most people. This terrible situation is made worse by the fact that we’re not likely to seek help when we need it. One of the main reasons for this is that we don’t see our mental health problems as serious enough to require help. Please know, there is NEVER a wrong time to seek help if you are at all worried about your mental health. If you’re wondering whether it’s time to seek support then it most likely is. Call lifeline on 13 11 14 if you’re in crisis or are at all worried about harming yourself or others or skip to the bottom of this article for information to seek less urgent support. Or read on to find out if how to tell it’s time to do so. It is perfectly normal to react to 28 S O U R C EM A M A .C O M. AU

than later difficult times with a range of emotions including grief, frustration, anger, anxiety, sadness and worry. Sometimes, emotional turmoil may be impacting your life so much that you need the support of a mental health professional or you risk getting even more unwell emotionally. Treatment for mental health problems is usually very effective. The first step to getting well and enjoying life again is asking for help and importantly, most of the time, the sooner you get treatment for mental health problems the better the outcome will be. Let’s look in more detail at when to seek help from a mental health professional and some of the ways to do so.

EXPERIENCING A MENTAL HEALTH PROBLEM Is what you’re experiencing ‘normal’ or a sign that you need help? It can be tricky to know because most mental health problems are characterised by normal but unpleasant thoughts, feelings and sensations. The difference is the intensity and frequency that you experience them. Without support you

may stay unwell for much, much longer than necessary. While there’s not a black and white time-line, there is some agreement that if you are experiencing distressing thoughts and feelings or other concerning symptoms that interfere with your enjoyment of life more often than you are used to consistently over a period of more than two weeks it is time to discuss your mental health with

MENTAL HEALTH

“Sometimes, emotional turmoil may be impacting your life so much that you need the support of a mental health professional or you risk getting even more unwell emotionally.”

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a health professional. The stats are pretty frightening. In one study looking and the health of mums of kids with disabilities: “High rates of mental ill health were self-identified in the previous 12 months, with reported clinically significant depression (44%), anxiety (42%), and suicidality (22%). Nearly half (48%) of the mothers reported high to very high psychological distress. Although 75% of mothers perceived a need for professional support, only 58% attempted to access this. Key barriers to accessing support were caregiving duties making it difficult to schedule appointments 45%) and not perceiving the mental health problem as serious enough to require help (36%).” As you can see, we need to get much better at seeking support so we can go on caring for our kids in the best way we can. If not for yourself, do it for them! But better yet, do it for yourself. You deserve to experience a life of joy and ease as much as anyone else!

ANXIETY Some anxiety is normal and helps us avoid danger and be motivated. But if you feel nervous when there isn’t anything to be worried about you may have an anxiety disorder. They are very common and effective treatments are available. Some signs of an anxiety disorder include: • A feeling of excessive doom or worry • Nervousness for no reason • Nervousness much of the time • Difficulty concentrating • Disturbed sleep patterns and 30 S O U R C EM A M A .C O M. AU

• Difficulty carrying out everyday activities You may also have physical symptoms including a racing pulse, feeling short of breath and shakiness. A ‘racing’ mind and unpleasant repetitive thoughts are also common.

DEPRESSION Much like anxiety, feeling down or unhappy some of the time is normal especially when facing the kinds of challenges parents of kids with disabilities face every day. When you feel so down, unhappy or perhaps very easily upset and you lack motivation or energy in an ongoing way over weeks

or months, this indicates that you are likely to really benefit from seeking help from a health professional. Other common signs are: • No longer enjoying activities that usually give you pleasure • Disturbed sleep • Feelings of worthlessness • Feelings of hopelessness • Not looking forward to anything, and • Feeling numb or not feeling not much at all

OTHER MENTAL HEALTH CONCERNS There are a number of other mental illnesses that are less common and

MENTAL HEALTH

NEED SUPPORT? other worrying symptoms more than you usually do and they are impacting your life adversely for more than two weeks, don’t delay seeking help.

SEEKING HELP The complexity and vulnerability of our mental health is another reason why seeking help sooner rather than later is so important. As well as our genes, our environment plays an important role in whether we experience mental health problems and how severe they may become. As I’ve already mentioned, mental health problems that are not treated often become much worse. They are medical conditions that require treatment. And remember, health professionals have looked after many others who have sought help before you. They will not judge you; they will simply begin the process of ensuring you no longer have to endure your mental health concerns without support.

HOW TO SEEK HELP often more serious, such as bipolar disorder and schizophrenia, which may be characterised by an inability to distinguish what is real and what is not, or disordered thoughts, or perhaps reckless behaviour. There are also other psychological conditions such as personality disorders. ADHD is also now recognised as a condition that persists into adulthood and can lead to depression, anxiety, substance abuse and many other problems if not treated. How these conditions present is complex and varied, but the same principles apply. If you’re are having distressing thoughts and feelings or

The first step is to speak to your GP. If you don’t have one that you trust, here’s some info on how to work out if a particular GP is the right person to talk to about your mental health. There are several sources of great information, about mental health and how to seek help such as the Beyond Blue website. Another alternative is eTharapy or online therapy which is psychological therapy, support and information provided over the internet. (See info right) So, don’t delay. If you are at all worried about your mental health, seek the support of a health professional today.

Lifeline Australia 13 11 14 Coronavirus Mental Wellbeing Support Service 1800 512 348 MensLine Australia 1300 78 99 78 Suicide Call Back Service 1300 659 467 Beyond Blue 1300 22 4636

A SERVICE OFFERED BY THIS AUTHOR – PARENT SUPPORT AND EDUCATION PROGRAM: Do you ever wish you had a knowledgeable sounding-board to help you meet your child’s complex needs? If the answer is yes, Susie can help. As well as being a parent to a child with complex needs, she has a Masters’ of Public Health, is a Registered Nurse and worked for many years at the Royal Children’s Hospital & the Murdoch Children’s Research Institute. This online consultation service can help you with: Getting clarity on how to meet your child’s needs | Practical day-to-day tips | What specialists and therapists to see | How to get NDIS funding and much more. For more info go here – lilowellness.com.au/supportservice REFERENCES • coronavirus.beyondblue.org.au/managing-mydaily-life/coping-with-isolation-and-being-athome/ways-to-look-after-your-mental-health • sane.org/information-stories/facts-and-guides/ depression • healthdirect.gov.au/etherapy • healthdirect.gov.au/signs-mental-health-issue • gov.sg/article/call-these-helplines-if-you-needemotional-or-psychological-support • centreformentalhealth.org.uk/crisis-contacts • psychcentral.com/lib/depression-hotlinenumbers/ • rethink.org/aboutus/what-we-do/advice-andinformation-service/get-help-now/ • blackdoginstitute.org.au/emergency-help/ when-where-to-seek-help/

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From walk to run how to become a better runner

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f you’re one of our mamas who has made a commitment to improving your health during 2021 we want you to know that it’s all about small steps to success. Forget the big leaps, our lives are stressful enough as it is – let’s start slowly and build a solid foundation for our health and wellbeing! And, speaking of steps, if you’re ready to take your walking routine up a notch and try running, we’ve got some tips to help you transition.

WALKING IS A GREAT START There’s a lot to love about walking; it gets the body moving and allows you the chance to enjoy some fresh air, a few precious moments of you

RUNNING

If you go too hard too early, you risk injuries or wearing yourself out to the point of exhaustion. One of the best bits about running is that you are likely to see results pretty quickly. Setting some simple time or distance based goals that are achievable and realistic is a great way to help you track your progress. There’s nothing wrong with combining short bursts of running with more frequent walking in the early days.

MAKE SURE YOU’RE COMFORTABLE You don’t need all the latest lycra running gear, but if you’re wanting to get serious about running, you’ll need to make sure you are comfortable. A good pair of runners that provide the proper support (and haven’t gone all saggy since you bought them seven years ago) is essential. You’ll also want breathable and lightweight running clothes, and a hat and sunscreen to keep your skin protected.

GOING SOLO

time or alternatively time to chat with a friend. Going for a walk with the kids is also a useful way to take the pressure off of trying to entertain them at home. You might stop to investigate plants or insects or simply admire the scenery. Often kids who have trouble communicating around the family dinner table will find it easier to open up during a walk, as there isn’t as much pressure to make eye contact. Lulls in conversation don’t seem so awkward and there are lots of environmental stimuli.

RAISING THE BAR Levelling up to running from walking can be a bit of a shock for your body and there is really no need to rush it.

Running is a solitary sport. When you’re running, you’re likely to find you need to focus on your breath and body; it’s not really a time for chatting. If you’re able to claim some time; even thirty minutes in the morning or evening, just three days a week, you’ll find that running is an activity that benefits both your physical and mental health. Running allows you to take some time out and focus on yourself. And it’s great for your health; it’s been proven to help alleviate stress and reduce anxiety.

MAKE IT A MEDITATION Traditional sit-in-your-seat meditation doesn’t work for everyone. In fact, it can be difficult to get your mind focused or clear when you are worrying about upcoming medical appointments, lunch orders, carer schedules or shopping lists. The thing about running is that it is such a physical activity. When you’re running there really isn’t anything else

to think about except for your body and your breath. It can be useful to use your breath to form a mantra, repeating a particular inspirational phrase or even just reminding yourself to inhale and exhale as you go.

PICK A SOUNDTRACK Before you head out, set a playlist on your library or download a podcast you have been looking forward to listening to. Running gives you a chance to escape the noise of everyday life, and listen to something that really motivates you. There’s a heap of free and low-cost apps out there designed to support and encourage runners. From measuring distance to recording timing, there’s even Zombies, Run, in which you listen to a zombie-related narrative that challenges you to pick up your pace at critical points in the story.

EAT WELL AND STAY HYDRATED If you’re on a major health kick, you might be trying to reduce your calorie intake. But if you’re going running, you will need something in your tum to use as energy. However, beginners certainly don’t need to be loading up on carbs before a short run. A light, healthy snack around 90 minutes before your run will give you the full tank you need. You will also lose fluid as sweat when you exercise, so keeping your water intake up both before and after a run is also critical.

MAKE TIME TO STRETCH AND RECOVER Stretching before and after a run will make the experience less painfulstretching helps shift the lactic acid that has been built up. Stretching after a run also gives your heart rate the chance to return to normal. Don’t go too hard too soon; starting out with one or two runs a week is just fine. And always listen to your body and allow yourself some off days when you need them. #02 S EL F LOVE 33

Cool gear to go from walk to run By Kelly Wilton

If you feel encouraged to take the next step from a walk to a run, these products will help you on your fitness journey!

These running shorts from Modibodi will have you keeping pace and cool with their leak-proof design. The shorts come with Modibodi’s technology which is built-in to an inner underwear layer to absorb periods, bladder leaks and sweat. So pop them on and walk or run with confidence! modibodi.com Good supportive shoes to protect your ligaments as well as your back is something that we should all invest in, whether it’s for walking or running. There are a huge range of shoes on the market but there are some perks of being properly fitted within a shoe store. The Athletes Foot has ‘My Fit’ technology which will determine the best fit for you based on your personal walk via the ‘My Fit’ machine. Considerations such as arches, width and depth, ankles and the flexibility that the shoe needs to have to support you. Athletes Foot also offers a service of a ‘virtual fitting’ for online purchases. theathletesfoot.com.au 34 S O U R C EM A M A .C O M. AU

Investing in decent stretching bands will assist with injury-prevention and will increase joint mobility for versatility used to strengthen glutes and hip joints, legs and shoulders. When we effectively engage and activate our lower body muscles it helps to build the necessary strength needed for work outs. rebelsport.com.au

SHOPPING

RUNNING APPS The Couch to Five App gained popularity due to its simple format that takes the guess work out of how and what you should do when in training for a run. There are choices of a training program that go for different lengths, depending on your time constraints. apps.apple.com

RUNNING GOALS

Turn your run into a game! Zombies, Run! is an ultra-immersive running game and audio adventure where every run becomes a mission with you as the hero. While you run to the perfect mix of heartpumping audio drama and pulse-pounding songs from your own playlist, you’ll collect supplies to grow your base back home and save the world! apps.apple.com

One of our Source Mamas can vouch for these as being the fuel that is needed no matter what race you end up running during the day! A great energy boost packed full of goodness. nutritionwarehouse.com.au

If you’re looking for a pair of comfy joggers/ leggings (with pockets!) but are sick of the sizing you find elsewhere, check out the Aussie range at Exotic Athletica. With sizing from XS to XXL – there is something for every body! exoticathletica.com

The Garmin may be an expensive piece of equipment (even more than your shoes!) but with its ability to multitask when you don’t have time to, it sounds like a winner to us! It has a GPS tracker, will monitor your heart rate and will track your run pace, kms and intervals so you can stay healthy and active every day. buy.garmin.com

A supportive phone armband will keep your phone in place leaving you hands free to enjoy your walk or run. rebelsport.com.au #02 S EL F LOVE 35

SOURCE MAMA

INSPO, INFO, EMPOWERMENT. sourcemama.com.au