7 ways to improve your mental health at work

Posted on January 28, 2019January 28, 2019 by kwwpadmin

We spend a lot of our waking hours in the workplace so it’s no surprise that work and personal life impact each other. It’s an issue we mustn’t ignore. Many of us have been trained or at least socialised to separate our ‘professional selves’ from our ‘personal selves’. To put on our ‘worker’ hat at work, our ‘parent’ and ‘partner’ hat at home, and our ‘volunteer’ hat at weekend sports events. We juggle the different parts of ourselves, keeping our guards up and being careful not to cross boundaries. READ “HOW MANY HATS DO YOUR WEAR?”

But can we completely separate the different parts of our lives? And should we? What are the implications, both good and bad? And how can we re-integrate ourselves when we feel like we can’t keep it all together, or when there is a major change in our work or personal lives?

The real mental health issues in the workplace

Employees, managers and business owners are all in the same boat. Where do we even begin to sort out the issues? In late 2018 Bel du Bois from Darling Downs Wellness Therapies and myself surveyed our community. The results were really interesting. 54% of people said that multiple roles and responsibilities was one of the main health and wellness concerns in their workplace. Stress, unrealistic workloads and communication difficulties also rated very highly.

The struggle to keep it all together

I know first hand what it’s like to juggle family and work responsibilities, and *try* to be calm about it all. Many of us struggle with it, yet few of us talk about it openly. We feel pressure to appear to be coping, on top of things, and to have it all together. But pretending everything’s okay doesn’t make the stress go away. Work, family, home and personal health all suffer.

Whose responsibility?

There is increasing pressure on workplaces to address mental health and wellness issues. This is great because instead of sweeping it under the carpet, we’re beginning to talk about, to acknowledge it and to manage it better.

Obviously the responsibility doesn’t sit entirely with our workplaces. We also need to address industry regulations, state and national policy, and cultural norms.

As individuals we also need to take a degree of responsibility for those things within our control – that means taking a good hard look at ourselves, our reactions in stressful situations, our attitudes, our behaviours, and the supports we choose (or don’t choose) to access.

What this means is that to improve mental health we really have to take a multi-tiered approach. We must support workplaces and managers and business owners to create a mentally healthy culture. We need to advocate for industry reform, policy and legislation that reflects a mentally healthy culture. And we need to support individuals and groups in our community to develop inner skills and behaviours (that is, the things we can control!) that enhance mental health. Read on for some tips on how you can begin to put mentally healthy actions in place today.

7 ways to improve your mental health at work

1. Remember that you are a human, not a robot. Life isn’t all smooth sailing, blue skies and cheery hearts. You have thoughts and emotions. They are real. You react to the world around you. The world around you reacts to you too.

2. Find your tribe. A supportive, open, caring community around you is what we all need. If you don’t have that, take steps to create it.

3. Build your resilience – physical and mental. The best ways to begin doing this are through exercise, having active hobbies, feeding yourself nutritious food, getting good quality sleep, and developing a powerful mindset.

4. Expand your stress management skills. You can never have too many tools in your “Coping Kit”! Read books and articles on stress management. Go to workshops. Find a counsellor. Listen to podcasts. Do an online course.

5. Find constructive ways to address your workplace issues. This may mean direct communication with your employer, industry, union or association. There may also be changes you can initiate yourself that will make all the difference eg renegotiating your work hours, equipment available for you to do your job, or the length of your lunch break.

6. Make choices that nurture your mental health and physical health. Often it’s the little things that make the biggest difference, such as choosing to go for a walk at lunch time. But sometimes we need to muster up the courage to make the bigger decisions, such as changing jobs or moving locations.

7. Ask for help. If the first person doesn’t support you in the way you need, ask someone else. Keep going until you find the right person. There are so many online resources these days that you’re no longer limited to what’s available in your local area.

Ready for more?

If you relate to anything in this post, I’d love you to join me for The Wellbeing Project, a collaboration between myself and Bel du Bois from Darling Downs Wellness Therapies. We’ll be delving into these topics (and more!) in detail in our dynamic, interactive workshop “Wellness in the Workplace” to be held in Warwick on Wednesday 13th March 2019. You’ll get the latest evidence-based information and proven skills and strategies to function at your best in the workplace and in your personal life. You’ll learn techniques to build your resilience, have more energy, manage your work and home stresses, and feel healthier and happier.

Creating and facilitating workshops brings me a lot of joy. I love knowing that I’m making a difference to a room full of people instead of only one person at a time. Bel and I have thoroughly enjoyed our planning meetings at the beautiful cafes around town and we’ve got so much amazingness in store for you. This workshop is definitely not a typical ‘dry’ boring training day!

So …..

Are YOU ready to re-energise, grow your coping skills, discover strategies and techniques to use at work and home, learn ways of communicating effectively with different personalities, and discover resources and supports to guide you into the future? You can have all of this when you choose to take positive action towards better health and wellness at work by investing one day of your life in “Wellness in the Workplace”.

More workshops coming soon! Subscribe so you don’t miss out!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

Frights, Flights, and Fears: Look back to see how far you’ve come

Posted on April 27, 2018April 27, 2018 by kwwpadmin

Life can hand us plenty of frights, flights and fears but it’s good to look back occasionally to see how far you’ve come. I’ve been reflecting on this over the weekend when I noticed some old fears resurfacing, and rather than get caught up in the stories they told me, I chose to look at how far I’ve progressed.

I was eager to get back on my mountain bike after a couple of weeks away road tripping, bushwalking and trail running which I absolutely loved, but I also love riding my bike and Kathryn on MTB riding through a gully was missing it. When I started riding on the weekend, I noticed some of those old worries pop up that only surface when I’ve been off my bike for a while. They used to hang around me a lot. Well actually, most of the time! But I’ve worked really hard at keeping them in their place in recent years. Deciding to blog about them has been one of the most empowering actions I’ve taken. They could no longer lurk away in the dark depths of my mind, stewing and multiplying and expanding by the minute. Many of them simply lost their power when I brought them out into the light of day. Have you read my blog about how I worked through a step-by-step process to manage my fear of “the scary corner”!

So here I was on Sunday morning with an incessant barrage of inner talk going on in my head:

“That’s too slippery.”

“I can’t ride down that gully.”

“I’m going to hit that tree.”

“I’m hopeless at riding on ‘technical’ terrain.”

“My back tyre keeps slipping out. I can’t ride up here.”

“There are too many rocks.”

“There are too many low hanging branches.”

“I have to go slowly round this corner so I don’t fall off.”

“I’d better walk this bit.”

“That’s where I fell before.”

“That’s another place I fell off.”

“That’s where I nearly fell on the snake when I stopped too quickly and went over the handlebars.”

…..and so on and so on. It was very loud in my head!

NOW I want to say that the most powerful step YOU can take if you find yourself in a similar situation is simply this: NOTICE what’s going on in your head. Simply NOTICE. The situation doesn’t’ have to be about riding a bike. It might be the thoughts you have associated with speaking to an audience, introducing yourself to someone, going out in the dark, driving in the city traffic, swimming with sharks, flying on a plane, or absolutely anything at all! Simply NOTICE what your mind says. And with the power of noticing what’s going on in your head, you can then choose what to do next.

Kathryn looking calm and happy on her ride I’ve been practising and teaching this technique for a lot of years, and yet still I sometimes forget to do it when the moment arises. The thing is that on Sunday morning I DID NOTICE those fearful thoughts bouncing round my head. And guess what? I didn’t care about them. I didn’t let them bother me. Instead of giving them the power of my attention and allowing them to expand and bully me into playing it too safe, I chose to dig up another thought from my mind vault:

“This is a confidence cycle. I only worry about these things when I’ve been off my bike for a couple of weeks and out of practice. Just ride. Focus on how far you’ve come over the past few years. Don’t let those worries bully you or keep you small, or limit the fun you’ll have today. You’re sensible. You won’t do any crazy dangerous stuff. You’re safe. Just ride.”

And so I focused on how strong I felt and that all the recent running has made a positive difference to my strength and aerobic fitness. I enjoyed the feeling of sprinting up a couple "Tough Girl" socks of short hills engaging my quads in an exertion that a couple of years ago would have been painful (if not impossible)! I pedalled in a higher gear than normal and found it easier than expected. I noticed what I did well and trusted wholeheartedly that my confidence will be back real soon. I glanced down at my fabulous new “tough girl” socks reminding myself of my strengths and the stories I can tell myself about what I CAN do. And as I looked back over the past few years, I could see how far I’ve progressed in managing my fears on the bike. I’ve developed resilience and practised some of life’s most valuable skills that I’ve transferred into other areas of my life.

Yes, frights, flights and fears will always be there, but you can choose how to handle them. Practise. Persist. And occasionally look back to see how far you’ve come.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

Ode to a Headwind

Posted on November 24, 2017November 24, 2017 by kwwpadmin

Ode to a Headwind

HEADWIND, how you frustrate me. You visit without warning in all seasons.

You turn a fun time into suffering. You change direction without warning. Swirling, confusing.

In SUMMER, you bring the hot dry desert to greet me as I walk out the door to ride.

Thirst and weariness always by my side. Dust and dirt worn with pride.

In WINTER, you sneakily invite the Antarctic spirits along for the ride.

Icicles and frostbite ripping at me, destroying my soul. In winter you take a toll.

In SPRING, you howl and whistle all around me, invading every space, disturbing every peace.

Your gale force beckons fears and nightmares. Felling trees. You have no cares.

In AUTUMN, the chill is in your breath. Pushing me. Compelling me. Exerting force.

You face me on the open hill. A reminder that change is inevitable.

HEADWIND – you are a force. Meet me face to face or back and forth.

Strength training is all I need. Ensuring power is matched with speed.

But, OH HEADWIND, honoured be your cause. The summer flies are no match for thee.

Gladly I face you as I ride east. Goddam flies! Pesky beasts!

Measuring Progress

Posted on September 1, 2017September 1, 2017 by kwwpadmin

Well, this time last week I was feeling quite nervous and under-prepared for Chicks in the Sticks at “Karingal” in Mt Cotton. This was my second foray into Chicks in the Sticks, a women’s specific mountain bike event hosted by RATS Cycling Club south of Brisbane. Last year I put a reasonable degree of effort into my physical and mental preparation for this event. It was my first ever attempt at racing, and when I crossed the finishing line I was pleased I’d had a go. Only I knew what internal obstacles I’d had to overcome to actually register and show up on the day. So the fact that I was there, and finished the event, was very satisfying.

The thing that left me somewhat disappointed was how AWFUL I felt nearly the whole race. On the physical side there were the cramps and nausea right from the start, and mentally I was hypervigilant about the other riders around me and fearful that I’d mess up on the technical features. When I finished I only felt relief, and no great desire to repeat the experience. After some time to reflect I became determined not to give in, not to let this beat me, and I had a strong sense that I needed to go back to Chicks in the Sticks this year with a new goal of finding enjoyment in the process of racing.

Getting ready!

Feeling grossly underprepared this year through a lengthy series of “life events” (you can read about it here), I had little confidence in being able to ride long enough, hard enough and well enough. On arrival last Sunday I could feel my stomach churning and my inner voice telling me all the reasons why I couldn’t, shouldn’t, oughtn’t to be doing this.

This year I had a couple of friends doing Chicks in the Sticks with me and as we

Race face caught by surprise!

walked around the event village and chatted, I could feel myself relaxing and finally looking forward to the race. And then we were off! I found the start of the race less congested than last year which helped me settle into a rhythm much quicker. I monitored my heart rate and slowed down whenever I noticed it getting too high. I sipped water at regular intervals. I was aware of myself in my surroundings and had confidence in my ability to pull to the side and let the faster riders go by without having to stop completely and then take off again. I also had confidence in passing slower riders when it seemed safe, and I chatted with other riders and marshals as we passed each other and joked with the photographers as they randomly appeared out of nowhere to capture that ever-so-flattering race face photo! I chose several B lines even though I knew I could ride the A lines. And I didn’t pay out on myself for my choices.

The Killer Hill!

At the 2 hour mark I was ready to finish the race. The legs were burning and the saddle was making its presence felt. But I kept going for the full 3 hours and made a concerted effort to smile and chat even more. I sang to myself as I climbed the hills, and told myself how awesome I am as I floated over the technical features. I could feel myself riding strongly and confidently. I knew I could do it and it felt good to stay relaxed.

On my second last lap I had a quick stop for more water and felt a bit disturbed when another rider had a nasty fall. It could have been me. It could have been any of us. I rode more mindfully after that, knowing that I was getting tired and this is when accidents are more likely to occur. On my last lap I wriggled my right toes which had been feeling numb through the race and then the cramp struck me! Repeatedly! But I kept going and was able to laugh it off without falling off! Hmmm…. I thought ….. maybe I didn’t get my nutrition and hydration quite right! But I didn’t care. I hadn’t felt nauseous at all so I knew I’d done better than last year!

I breezed past the timer as I finished the race, feeling really good. In fact, elated! Wow that was so much fun! I’d ridden way better than I expected, not freaked out about the logs of death, the stairs, the steep gully, the log rollovers or the other riders. I knew I’d ridden smoothly, was aware of my limits, and had adjusted my riding to keep on keeping on. And best of all, I still had a smile on my face. Not a fake smile – it was a genuine smile from my heart. I’d actually had fun in a race! Who would believe it?

It’s all good!

Progress can be measured in so many different ways. Stats can gauge our outcomes over time, but let’s remember that not everything shows up in the numbers. I’ve made a huge mental shift from 12 months ago even though I hadn’t prepared for this event. Yes, I improved my time over the same distance. But I also rode smoother. I could feel it. There was a sense of flow with my improved skill level which contributed to my confidence as well. And the fact that the element of FUN played a major role on the day says it all for me. If I can have fun at this thing called mountain biking, then I’m definitely dealing with those demons that hold me back in life. That’s what I call progress!

Against all Odds: Preparing for “Chicks in the Sticks”

Posted on August 22, 2017August 22, 2017 by kwwpadmin

Cool winter days with bright blue skies and a gentle breeze remind me that spring will make its arrival soon. There is excitement in the air as the MTB season continues its wave of races and events across the country.

“Chicks in the Sticks” is an all-female event designed to encourage participation in a friendly and festive atmosphere. I BRAVELY participated last year – it was my first ever MTB event and I surprised lots of people around me by actually having a go! I’m pretty much a scaredy cat on my bike and so this was a really big deal for me – I actually voluntarily registered, paid for and participated in an event with nearly a couple of hundred other people riding repeats of a 6.5 km loop for 3 hours. I actually did it! And although I didn’t get bitten by the “race bug”, I also didn’t want it to stop there. I wanted to learn from my experience by having another go this year and hopefully feel more at ease with the whole scenario.

You can read last year’s blog about my intention to overcome some of my fears about mountain bike events Having a Crack at Chicks in the Sticks

And my reflections on the preparation phase of entering an event Be Prepared to Learn Anything

So earlier this year I enthusiastically registered shortly after bookings opened up for Chicks in the Sticks. I had every intention of training even better than last year. However ….. life happened! In fact, a lot of life has happened over the past few months and I find myself now only 5 days away from the actual event with basically no preparation, less riding than normal, and still fighting off influenza. Cough, cough.

My family, work and community life over the past months has resembled a chaotic mix of medical diagnoses, surgeries, recoveries, visitors (these were the good bits!), sickness, more sickness, drought, broken bikes, short days, frosty mornings, unexpected work commitments, additional family commitments and now influenza! You name it, it seems to have happened in my family in the past few months and limited my capacity to train.

As this event has loomed closer and closer, I’ve definitely had those “couldn’t be bothered” and “I’m not good enough” thoughts that only serve to make me feel bad. They don’t change the reality, the things I don’t have control over. Giving in to those thoughts doesn’t change my sense of commitment or my intention.

The world hasn’t had a conspiracy against me giving my best shot at Chicks in the Sticks. At times I’ve believed it! But no, there is more to it than that. I’m not actually the centre of the universe. No body has pressured me to do this. The rules about training and preparation and participation are all my own invisible creations that only fit in the world of my inner thoughts, not in the real world where family, friends and health are the priority.

So I will bravely make my way round as many laps as I can on Sunday. Every pedal stroke will be a testament to living as true to my values as I’ve been able to in recent times – in the same way that my messy house reflects my attention has been directed towards my family members instead of the material side of life.

Against all odds, I’ll be at Chicks in the Sticks this weekend. My support team, including my own inner-compassionate-self, will be there too, reminding me of my intention to foster an element of fun and playfulness as I ride with up to a couple of hundred other chicks! What a blast!

7 Step Action Plan to Conquer Scary Stuff (Part 2)

Posted on July 9, 2017July 9, 2017 by kwwpadmin

In Part 1 I explained how I used a 7 Step Action Plan to conquer an irrational fear I had about riding “the scary corner” on my mountain bike. While everybody else seemed to effortlessly glide round the corner at speed and then over or around the craggy rocks as they exited on an uphill slope, I’d turn to hike-a-bike mode. I had previously ridden this corner, but somehow the fear escalated and made me feel very small and incapable.

The Scary Corner is quite photogenic! It really doesn’t look so scary here!

The same 7 Step Action Plan that I used to conquer my fear on “the scary corner” can be applied to other scenarios in ordinary everyday life. Here’s how…..

First of all, what is it that’s got your heart pumping, your mind racing and your stomach churning? Maybe going to a meeting or party where you’re not sure if you know anyone? Going in a lift? Making a phone call that you’ve been dreading? Or something else? Let’s apply the 7 Step Action Plan to your situation:

Walk it through

Think it through calmly. Maybe talk it through with someone. Stay rational, logical and reasonable.

“Is anything missing?”

Are there skills or equipment that will help you be successful? For example, learn how to make small talk, have a dot point list in front of you, play music through your headphones.

Make modifications – physical and / or psychological

Would it help to ask a friend to accompany you, place your chair near the exit, or use the phone on speaker so your hands are free?

Identify your focus

Refocus your attention on what you want to happen, where you want to go, what you want to say, how you want to feel. The scary thoughts or feelings will keep popping up, but don’t give them the attention they are seeking. Keep refocusing.

Practise your exit

Have an exit plan. If things get too much, what will you say, what will you do, where will you go? Knowing there’s a safe and valid way out brings a greater sense of ease and improves your rate of success.

Make your entrance!

This is where you just do it. Every thing’s in place. You have a plan. Trust it. Trust yourself. What’s the worst that could happen now?

Celebrate your growth

Your reward for stepping up to the challenge my be felt internally with a surge of relief or confidence. Or perhaps you’d like to reward yourself in another way.

Remember, everyone feels nervous about something at least some of the time. It’s a normal mechanism designed to keep us safe, but if it’s keeping you small, then it’s time to do something about it. If your nervousness is impacting heavily on your functioning or contributing to ill-health, you can seek support from your GP to access counselling. Counselling is a bit like having a coach provide step-by-step guidelines and support as you learn new skills to achieve your goals.

Technology and MTB: how DO you use that infernal gadget!?

Posted on April 23, 2017April 23, 2017 by kwwpadmin

technophobe: someone who dislikes new technology, especially computers, and is not able to use it with confidence

(Cambridge Dictionary)

Ummm….. yep …. sounds like me, although I would not normally label myself “technophobe”. I might say I’m not very knowledgeable when it comes to technology, or that I’m more of a ‘people person’ and find technology less interesting. I definitely have shown a preference for other people to sort out my tech issues with computers, gadgets and other devices, and this mostly works fine because some people seem to really enjoy it. Or at least have a bit of an idea of what they are doing and can get the job done quickly.

Technology and MTB have a pretty interesting relationship. Technology has enabled the development and production of amazing equipment – lightweight and strong bike frames, hydration packs, sweat-wicking kit, chamois and knicks that enable all-day riding, exercise nutrition, pocket-sized phone cameras, and GPS devices.

Without thinking about the work that has gone into developing this and more, we tend to jump on our bikes every weekend or more often if we’re lucky, and hit the forest trails for our fix of nature and exercise. BUT … with all this technology are we really escaping modern life? So far, I’ve been content to let hubby navigate via his GPS because this enables me to focus on the environment (and staying upright on my bike).

But recently I acquired a Garmin Edge 520, and hmmmm….. I have to learn how to use it. The first step being to find the on / off button, and decipher the teeny tiny icons that decorate the screen. Setting it up with my personal profile (“what …. why does it need to know how tall I am?”) and then being able to consistently turn it on, get to the application I want to use, save the ride, download it to an even bigger device and analyse the stats.

Hmmmm …. well, the first time I rode alone, I managed to successfully attach it to my bike, turn it on and select my training program. It only took half an hour(!) Yes, that’s half my ride time gone already. I heard that inner voice tell me I’m stupid, it’s stupid, whoever invented this was stupid, why don’t they make things with logical users in mind. I even had a thought about throwing it away!

But I also heard ANOTHER voice tell me I just need to practise, get to know it, step into the space of being a learner rather than a technophobe, give myself time, take my own path to learning rather than expecting myself to follow someone else’s learning path.

And what do you know?! This little infernal gadget was actually pretty fun to have on board! I got to challenge myself to work harder based on heart rate, distance, time and cadence. I got to save it, view my ride map and can compare my improvements over time. I can pre-set rides or follow maps as I go. I’ll be more confident to go on rides alone or with others who don’t have GPS devices (just in case getting lost comes into the picture!).

Technophobe or not, it really doesn’t matter. If you have the desire to take something on board, you can, with persistence and practice; and create that extra bit of fun you didn’t know you could have!

The Spiral Symbol: moving and growing

Posted on January 18, 2017January 18, 2017 by kwwpadmin

We are immersed in a world of symbols. Wherever I look, I see reflections of parts of myself – the drooping tomato plants fatigued from the long hot days of summer; the river red gums stretching tall and wide providing habitat for a whole ‘other’ world of plants and animals; the river pebble streaked with marks from its earlier life which have become integral parts of its present self. Artists, movie makers and marketing gurus use symbols of all kinds to convey messages to their audiences, and many of us use symbolic imagery in a conscious or unconscious way as we process information.

After completing my initial formal training in expressive therapies, I began to discover the richness that symbols contribute to our inner lives. Symbols are a language in themselves. They enable us to identify and communicate meaning about our inner and outer worlds in a visual way which is not limited by vocabulary. Symbols support connectedness and wholeness. They are not absolute, but remain open to the meaning that each individual attributes to them.

Historically we can pick out patterns of meaning that individuals and cultures have assigned to various symbols. This gives us a fascinating insight into shared understandings across time and space.

The spiral form has been represented in most cultures and ages with a variety of interpretations. It appears frequently in nature, and for me it’s a symbol that demands my attention; it calls out to me and speaks to my heart.

The new fern frond slowly, excitedly, intensely coloured, emerging inconspicuously at first from the ground or behind a larger frond protecting it from view. Over time unfurling, growing, becoming strong and productive.

The snail shell, offering protection and growing with the living body as needed. (Image Source: http://physics.aps.org/story/v17/st8)

Weather systems such as cyclones, twisting and spinning in defined semi-predictable spiral patterns. (Image Source: http://www.sciencekids.co.nz/pictures/disasters/cyclonecatarina.html)

Tendrils, often growing in a spiral fashion, twisting and twining, reaching out for support to further the plant’s growth and development. (Image Source: http://www.publicdomainpictures.net/view-image.php?image=176569&picture=tendril-in-a-spiral)

For me, spirals are all about GROWTH and MOVEMENT. There is a newness, an anticipation and a vibrancy that excites the senses and stimulates the movement towards daring, reaching out and development. A natural inclination for flow between the inner and outer. Revelation, revolution and evolution. Productivity. Agelessness. Centrality and distance.

As I moved towards a new direction and a new focus with my business, I chose the spiral for my logo as representative of all the above meanings. The fresh green colour adds to the imagery of growth and nature, both of which are foundational to my own sense of wellness and purpose. The spiral logo reflects my move towards supporting groups of professionals seeking mental health knowledge and skills development, groups of women seeking personal growth and development opportunities, and communities seeking wholeness and wellness. The spiral logo also reflects my own journey of growth and development, daring to reach out in a new and different way, searching for innovative ways to contribute to sustainable wellness practices in our society.

I invite you along on my journey. You can sign up to my e-news mailing list if you would like to stay informed about professional and personal development events which I offer throughout the year.

https://www.condamineassist.com.au/wp/mailing-list-sign-up/

You can check my blog and my website regularly for updates.

http://www.condamineassist.com.au/

You can follow Condamine Assist’s Facebook for weekly “Monday Mantras” and other posts to keep you informed and inspired.

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“Be Prepared” to learn anything!

Posted on September 16, 2016September 16, 2016 by kwwpadmin

croppedpurpledaisies

“Be prepared” – a familiar and valuable motto in life that I first came to know through my involvement in the Guiding and Scouting movements as a young person. Little did I know back then that as an adult I would still be learning lessons based on those 2 simple words.

After signing up for my very ﬁrst mountain bike event recently, I threw myself into Preparation Phase. I knew I had my work cut out for me to get race-ready. I was worried about being incompetent on the course, exhausted before the end of the event, and scared of the technical sections and the race experience in general. But … I was up for the challenge and immersed myself in a process which smoothed the path and built up layers of skill, excitement and conﬁdence.

mtb-kw

My preparation plan was more than a physical training plan. Sure, it included some much needed skills training and practice, enduran ce training, trialling nutrition options, and ensuring plenty of hydration and sleep in the lead up to the event. However, being aware that my mental preparation was also in dire need of attention (note the above references to being worried and scared!), I had a serious examination of my inner voices, then developed a plan to optimise them. I wanted my head to work for me not against me. My experience with mountain biking so far had highlighted just how critical and limiting I can be towards myself and this was deﬁnitely not helpful at all. I needed to ﬁnd a way to deal with that before I could even get myself onto a race course – literally!

So, my mental preparation plan included:

Learning to speak to myself in encouraging ways
Developing a growth mind set (the modern term for having an attitude of ﬂexibility, openness, readiness to learn, readiness to ask questions as opposed to a closed mindset in which skills are considered innate)
Challenging my urge to perfectly accomplish any task I attempt the ﬁrst time and to implement my skills in persistence instead
Setting a race goal for myself that is aligned with my values and conducive to a constructive mindset
Getting out of my comfort zone to ask people questions about the event, technical skills training, physical training tips, nutrition, hydration etc etc
Reading forums and articles about women’s cycling, women’s MTB events and races, newbie racing, and dealing with race day nerves.

I discovered that:

I can, in fact, make choices about which inner voices I listen to
I have the capacity to persist, practise, learn and improve
People enjoy sharing their knowledge and skills with others
I can ask questions, be heard and understood
Goals don’t have to be outcomes-based – I can choose to focus on the process and experience instead
Just about everyone else has a story to tell about being scared, worried and feeling unprepared for racing

funatthestart

So thanks Baden Powell for giving me such a great childhood foundation to build upon as an adult. I’m inspired to reﬂect how much I’ve learnt from what seems like a simple process of preparing for a race, but in fact goes well beyond that into all areas of my life. Bring on the next challenge! I’m prepared to discover new, exciting and surprising ways in which I can continue to learn and grow in life!

grapeleavesalwaysgrowinglearning

Having a Crack at Chicks in the Sticks

Posted on August 3, 2016August 3, 2016 by kwwpadmin

Have you watched “The Croods”? If not, do yourself a favour and watch this exciting, inspiring family movie starring the voice talent of Emma Stone. The Croods are a cave family living in prehistoric times relying on their sense of fear to keep themselves protected, safe and sound, cocooned in their little familiar world, and avoidant of any risk or danger that might jeopardise their lives. In short, fear has kept them alive. But it has also kept them confined; inhibiting individual family members from living their lives to the full.

In many ways I’ve lived much of my life like the Croods. Fear has long been my ally signalling danger with a blast of adrenaline and cortisol surging through my body and subsequently bringing with it great waves of nausea, muscle tension, sleeplessness, hyper alertness and fatigue. Fear has kept me safe from many dangers and it has also kept me small in some ways, becoming an obstacle to achieving some of my dreams.

Getting up ‘close and personal’ to your fear is the first step towards reaping its benefits whilst simultaneously learning how to keep it in its place. Throughout my own journey to uncover the true nature of my innermost fears, my eyes were opened to its duality. On the one hand fear has a protective, almost loveable quality, and on the other hand shows characteristics of being a bully by giving voice to my harsh inner critic – self-deprecating and self-defeating. Not wishing to succumb to the tactics of an overprotective ally or an inner bully, I have made conscious choices to work towards my dreams despite what my fears tell me.

My mountain bike escapades have taken on a new dimension since I made this commitment to myself. I have always shrunk away from the idea of racing because I know I wouldn’t be able to keep up the pace, I don’t have the technical skills, I would get in everyone else’s way, I would probably hurt myself and possibly the rest of the field too, I wouldn’t cope with the heat, my butt would get too sore, I would panic and do something ridiculous like crash on the start line, I would feel miserable ………

One day recently I made the decision to take action against these fears. I quickly registered for an MTB event before the volume of my inner voice increased any more. “Chicks in the Sticks” is promoted as a women’s only 3 hour enduro event that will ease me into the world of mountain bike racing. The forums are all so positive, the photos full of smiles and camaraderie, and best of all, the grading categories speak the language of newbies like me! I’ve entered “Have a crack” specially for those of us with no prior race experience but simply wanting to have a go.

I’m sure my fears will continue to challenge my decision to register, but for now I’m feeling excited! Excited because I’m having a go at something that I thought I probably wouldn’t ever have the guts to do, excited because I’m standing up to my fears, and excited to be part of a community of women who ‘get’ where my confidence is at.

So here I am with only a few weeks to go before the big day! My ‘very-informal-training’ has included going on longer family weekend rides and bringing a greater degree of intensity and variety to my weekday exercise. And I am absolutely loving it! I’ve booked in for some coaching prior to the event to become familiar with the trail and improve my skills to ride the more technical sections. Each of these actions brings new evidence that I CAN do it, and that I WILL do it.

As the Croods and myself have learned, avoiding everything you fear might keep you hanging on for dear life, but it isn’t much fun. It’s claustrophobic and confining. Life has no variety and risks the disappointment of unfulfilled dreams. By confronting those things we fear, we find new ways of being and doing, and it can open up a whole new world!