Life Archives

Uncovering ‘FUN’ in the midst of the seriousness of life

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Last year I participated in ‘Uplift Women’s Wellness Day 2015’ in Warwick. It was the culmination of months of hard work by the Community Network of Warwick team, its many co-opted members, and dozens of supporters. All the planning, negotiating, advocating, collaborating, promoting and presenting saw 80 women actively engaged in seminars and mini-workshops that promoted health and wellness. I presented a seminar near the tail end of the day titled “Navigating the Next Stage of Your Journey”. This article is based on my presentation.

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The smiling faces I was surrounded by were having a contagious effect on everyone in the room, including me. Life can be SO serious, and for me, the women around me were providing that incredibly important reminder to have fun.

Earlier in the day I had participated in a workshop session on personality. As the facilitator posed a series of questions, we were required to navigate to various parts of the room which indicated our responses. Lo and behold I found myself sharing space with like-minded “conscientious” women. One of the things we discovered we had in common was the deep and serious attitude we bring to many aspects of our lives: parenting, relationships, work and study, health and sickness, paying the bills, the state of the world – it’s all serious business! And in our serious attitude to life, we also recognised we had an appreciation for organisation and planning.

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As the wellness day continued, I heard and saw so many other inspiring ideas about women’s health and wellness that I found myself seriously [over]thinking what it is that I needed to do to take better care of me. And there is a certain pressure in this that can be counter-productive – there is a tendency to try to fit yet another activity into our already hectic lives.

On reflection, the real souvenir I picked up at the wellness day was the plain simple idea of making space for fun. Fun is not something that I HAVE to schedule in, just ANOTHER thing I have to fit into my day. Fun is an attitude that I can choose, and I can allow it to permeate the seriousness of life, bringing an experience of joy and relaxation to many things I do.

Following this moment of insight, I’ve been focusing on allowing a sense of fun to permeate my day. You could say I’ve been on a pursuit to discover more about fun!

dklhelmets A few years ago I began mountain biking, so obviously I already know a bit about fun! But even mountain biking risks crossing the line into the territory of ‘serious business’ for those of us with the conscientious and perfectionist personality types!

Some days I need to work really hard at focusing my attitude of ‘fun’ on my inner compass. Fun can look different on different days.

Some days the best fun is simply rolling along wherever we happen to go and soaking up as much of nature as I possibly can; having a picnic in the middle of nowhere and lying back staring up into the tall trees to the blue sky and clouds that seem infinitely far away.

Some days fun can be found in the competitiveness of a spontaneous sprint up a hill to dlrockrest see who can make it to the top first, puffing and laughing so hard that talking just isn’t going to happen!

Other days the riding is the sort that absolutely scares the pants off me and I’m holding on for dear life, storm clouds going through my mind “What the heck am I doing here? Exercise is supposed to make happy hormones, right? Then why am I so terrified!” And then when it’s all over, there’s that electric feeling of elation, knowing I conquered a fear, knowing that I’m out there having a go and living life as fully as I can while I can. And that’s fun!

So seriously people, point your attitude towards fun. Let it take you an a journey that will colour your life with joy and contentment, friendship and fellowship, lightness and balance. There is always time and space for an attitude of fun.

Mind Your Worries

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“Mind Your Worries” is a 2-tiered workshop for parents and carers to build knowledge and skills around childhood anxiety. Feelings or emotions such as worry, stress and anxiety are normal reﬂections of how we experience our inner and outer worlds.

Learning how to navigate our emotional experiences involves complex skills which we continue to develop our whole lives. These skills include:

noticing body sensations and emotions
naming and describing sensations and emotions
noticing thoughts
making conscious choices about responding to those thoughts, and
consciously choosing constructive or helpful actions / behaviours (instead of simply reacting)

Developmentally children progress their skills over time. Parents, carers and educators play a vital role in supporting the emotional development of the children in their care. This includes having an awareness of their own emotional state and being able to conﬁdently role model healthy strategies.

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We are all human – we all experience emotional states that are sometimes challenging. A healthy emotional life does not mean we are always happy. It means we have a tool box of knowledge and skills from which we can choose various strategies or tools as we need them. Sometimes we choose a tool that doesn’t quite the ﬁt the job, and we need to go back and make another selection.

As parents or carers, it’s important to have realistic expectations of ourselves and our children. Sometimes we think we got it right, and other times we think we got it wrong. By building a large collection of tools for ourselves, we’ll be better placed to support the emotional development of the children we care for.

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“Mind Your Worries” will help you towards your goal of growing your tool kit by offering you a practical, down to earth workshop that will build you knowledge and skills around emotional development.

Parents and carers are invited to register for the ﬁrst tier of the workshop held during school hours at St Mary’s Parish Centre. Morning tea and lunch are provided.

You are invited to bring your children back to the venue for the second tier of the workshop after school. We’ll demonstrate and practice some practical stress management and relaxation skills altogether.

The John Wallis Foundation has generously supported this event to minimise the cost to you. Each family is asked for a contribution of $20 to be paid when you register online. Contact Kathryn if you have any difficulties with your registration kwalton@condamineassist.com.au

When: Thursday 13th October 2016

9am – 2:30pm (Parents/Carers only)

3:30pm – 5pm (Parents/Carers AND Children)

Where: St Mary’s Parish Centre Palmerin Street Warwick (between Wood St and Pratten St next to St Mary’s Upper Campus)

Fees: $20 per family

Registration Fee includes m/tea, lunch, a/tea and handouts.

To Register: https://www.trybooking.com/LXUU

Cancellation Policy: No refunds with less than 7 days notice. You reserve the right to substitute another person to come in your place. We reserve the right to cancel in case of insufficient registrations, illness or other unforeseen situations. In this case, a full refund will be provided.

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This project is supported by donations to the John Wallis Foundation Small Grants Program, an approved project of the Foundation for Rural and Regional Renewal (FRRR). FRRR is a government philanthropy partnership, supporting projects that benefit rural, regional and remote communities.

“Be Prepared” to learn anything!

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“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.

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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

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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!

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Holiday Attitude Everyday!

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What good is that holiday if you have to wait 50 weeks, or maybe even longer, before giving yourself permission to relax and have fun? Sure, life requires us to put in a fair bit of hard work from time to time, especially if we’re parenting whilst earning a living, managing a household, actively contributing to local clubs, supporting extended family and volunteering with community projects.

Add to this the sheer organisation of being able to get away for that much-needed break including sorting out the who, how, when and where details of the holiday, the final push to get certain tasks finished in the days leading up to your holiday (“I really have to get this done before I go away”), not to mention the anticipation of the backlog of emails and tasks that we’re sure will pile up and greet us on our return.

We can invest a lot of time and energy and money into preparing our annual holiday. Many of us place a lot of value on it and we have high expectations that we will feel refreshed and revived at the end of it, ready to slog it out for another 50 weeks or so until we can do it all over again. Yet how many of us have experienced that sense of dread as our holiday comes to an end, the thought of returning to reality, to the ‘normal’ routine of work, school, study?

So I ask again “What good is that holiday if you have to wait 50 weeks, or maybe even longer, before giving yourself permission to relax and have fun?” How much wear and tear do you place on your mind and body in order to reach that annual goal of a holiday?

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What do you say to the idea of creating the kind of life that you don’t desperately feel the need to have a holiday from? By choosing your reality here and now, you can choose to integrate some aspects of your holiday mode into your everyday routines. What is it about holidays that you simply long for? Maybe it’s a break from packing lunches, sleep-ins, less housework, flexible routines, site-seeing, family time …….. .

Whatever it is that you crave about your holiday, choose to adopt a new way of doing things or a new way of being so that this can become your everyday reality rather than your once a year investment. It doesn’t need to be a big dramatic change in your life, but it could be if it’s very important to you. Very often it’s the little changes that make the big difference to our health and wellness and happiness – maybe arranging to take turns to sleep in on weekends, setting aside time for a family picnic once a month, creating fun routines such as “Monday Milkshakes” or “Fun Fridays”, teach the kids to make their own lunches, cook double sized meals and freeze half for another night. The sky is the the limit – be creative and work out a plan that suits you and helps you to live the lifestyle you desire.
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And because there is unseen power in writing things down and sharing with another person I invite you to write down or share your commitment with someone else. It’s when we are wholeheartedly committed to change that we are most likely to implement and sustain the necessary actions and attitudes that create the reality we desire!

A Cup of Tea in the Sun

Humans tend to fall unconsciously into habits that support the established routine. So it happens that when life is busy, and the weather outside encourages us to stay indoors, we tend to keep our ourselves in hibernation focusing on our ever-expanding list of things we have to do. With many consecutive days of cloudy, windy, bleak wintery weather keeping many people indoors, it was the talk of the town when the sun came out to shine highlighting the intensity of the bright blue sky.

One of my colleagues remarked that it’s such a pity she always has such a long list of things to do so that whenever the sun comes out to shine, she never has the time to simply sit in the sun and have a cup of tea. I suspect the cup of tea means more to my colleague than ‘just a hot drink’. The context of sitting in the sun on a cold winter’s day brings a deeper and richer meaning to the cup of tea.

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I wonder what a cup of tea in the sun might mean to you? Maybe it means relaxation and recharge time; a few minutes to give yourself permission to savour the present moment; a ritual of self-care; honouring the sensory delights of a cup of tea or the fresh sunny weather; an escape from the hectic routine of family care; or maybe something else?

Whatever meaning my colleague makes from enjoying a cup of tea in the sun, it is clear it holds a significant degree of importance, yet it stays at the bottom of the list of things to do even when the weather makes it possible.

If drinking a cup of tea in the sun becomes your priority, how might your day be different? How might you be different? By embracing the ritual which recharges and revives our body and mind, we show equal compassion to ourselves as we do to those around us ….. and the perpetual list of jobs that begs our attention! We value ourselves and we value the energy we need to achieve our goals for the day.

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Investing a few minutes of time and mental energy into self-care rituals is not a selfish thing to undertake. The benefits reach far beyond ‘self’ having plenty of pay-offs for those around us as well.

In keeping with the philosophy of the proverb “Make hay while the sun shines” I invite you, firstly, to consider how you can make the most of opportunities to engage in self-care rituals that re-energise, revive and nurture your mind and body; and secondly, to embrace and value those opportunities and the rituals themselves.

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Having a Crack at Chicks in the Sticks

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!

Empowering Women Through Retreat Days

Condamine Assist’s Kathryn Walton is adamant about the benefits of “Women Empowered”, a series of retreat-style workshops offered to women in small groups within their communities. Kathryn brings a unique blend of enthusiasm, compassion, knowledge and skills to offer women an experience of self-awareness, insight and hopefulness.

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The first Women Empowered Retreat Day was developed and facilitated in Warwick by Kathryn and her wonderful colleague Janine Hills in April 2012. The project grew from the community’s response to several extreme weather events which highlighted the benefits of individual and community resilience in managing and recovering from uncertainty and unpredictability. The retreat days were designed for small groups of women with the following objectives:

identify sources of inner strength
identify strategies to effectively assist with managing daily stresses of personal, family and community life
build personal and community resilience in the event of unexpected, unwanted and natural events
enhance a sense of well-being and connectedness among women
promote mental health as an integral part of the wellness of individuals, families and communities
develop skills and confidence in goal-setting and decision-making
support the development of cognitive skills which enhance mental health

Activities during the retreat included mindfulness-based practices and reflective activities interwoven with information and discussion sessions. Feedback highlighted that Women Empowered successfully informed and supported the participants in a genuinely caring, safe and warm atmosphere.

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Following the pilot project, a further series of Women Empowered Retreat Days was facilitated by Kathryn and Janine in 2014 for the communities of Warwick, Maryvale and Emu Vale. Participation and feedback from the women involved in the retreats once again reflected the beneficial nature of this style of program for women.

In early 2016 Kathryn offered a Women Empowered Retreat Day in Killarney with a focus on creative and expressive arts to explore the topic “Me, Myself and I”. The combination of reflective and creative activities in the tranquil surrounds enabled new insights into self care and role identity for participants.

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Responding to community feedback, further Women Empowered Retreat Days will be offered in the future with a focus on various aspects of life relevant to women in our society. The next Women Empowered event is “Living a Life With Meaning” to be held in Warwick on Thursday 15^th September 2016.

To keep informed of Women Empowered Retreat Days and other events, sign up to our email newsletter list, or send Kathryn an email kwalton@condamineassist.com.au

What’s the Deal With Exercise?

We all know that exercise is generally a good thing we can do for ourselves. Exercise is clearly linked with reduced risk to many health problems, including mental health, and this is where my interest especially lies.

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Social Changes

Over many years our society has gradually developed a more sedentary lifestyle. Our work, home, transport, leisure and play have all become less physically demanding as technology and industry have changed. While our parents, grandparents, great grandparents (and maybe even ourselves!) once spent hours physically kneading bread, beating butter and sugar together with a wooden spoon, digging holes and levelling ground by hand, sweeping the footpath with a broom, chasing each other in an after-school game of tiggy or helping to round up the chooks and cows, we are now much more reliant on our time and energy-saving devices to do the hard work for us or to entertain us.

Imagine living hundreds and thousands of years ago – people were even more active in these times, hunting and gathering food on a daily basis, building and re-building shelters at frequent intervals, tuned into their environments ready to fight, flight or freeze as the need arose. Yes! That thing we now call “anxiety” had a well-defined purpose for basic survival!

There have certainly been lots of changes to our way of living, our surroundings, our environment …… and yet our bodies basically work the same as they always have. In our sedentary lifestyles, we suffer for the lack of activity and exercise that our bodies and minds desperately need. We have discovered that many physical and mental health issues are exacerbated or even caused through lack of activity. Read more about exercise and depression here

http://www.blackdoginstitute.org.au/docs/ExerciseandDepression.pdf

What is the ‘right’ way to exercise?

When we commit to improving our health, whether it’s for our own sake or for the love of our family and community, we might feel pressured to exercise in ‘the right way’. There are lots of conflicting messages out there about what is the best form of exercise, the right time to exercise, and how much exercise we should be doing.

But let’s make one thing clear – doing something is better than nothing. We know the evidence says we need to be active, and throughout history human physical activity has taken all sorts of forms from basic survival activities (eg hunting, gathering, migrating, running / swimming / climbing from danger) to physically demanding farming and home management activities (horse-riding, fencing, digging, baking, washing) to a myriad of options we now have before us. We could, theoretically, choose any of the above activities, but now we also get to include walking / riding on specially constructed paths, swimming at the heated pool, gym programs, fitness classes, weight lifting, team sports, dance classes, adventure-based holidays, and the list goes on!

With so many options before us, we might seem spoiled for choice. There really is something for everyone whether you prefer to exercise in a group or alone, compete or engage in recreational pursuits, spend lots of money on the latest equipment / clothing / memberships or exercise at no or low cost. There are even more excuses for NOT exercising – more about that in a future blog!

So, how much exercise do we need?

The latest research was most recently packaged into the Australian Physical Activity and Sedentary Behaviour Guidelines in 2014 and is still considered current. Basically the evidence shows that we need to focus on being more active and less sedentary. This means for adults:

doing any physical activity is better than none!
limit the time you sit down
break up periods of sitting down with standing / walking activities as often as possible
aim for 2 ½ – 5 hours of moderate intensity activity a week or 1 ¼ – 2 ½ hours of vigorous intensity exercise a week
be active on most or all days of the week
do muscle strengthening activities at least 2 days a week

http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines

Exercise vs activity – what are my choices?

Note that the guidelines refer to ‘activity’ rather than ‘exercise’! Consider how you can incorporate a greater amount of physical activity into your day. Here are some ideas to get your imagination and motivation going:

Go for a walk (footpath, park, beach, bush, in a large shopping centre)
Create your own treasure hunt activity to be completed over a few days or weeks (eg list natural or man-made objects you can seek whilst on your walk, maybe take a photo of each item as you go)
Join an adult learn-to-swim class or other skills-based program to build your confidence and increase your options for exercise
Run around with your kids after school in the park or back yard (it’s a great way to tire them out so they sleep better at night – same for you!)
Check if there are any walking groups in your neighbourhood or shopping centre
Take a daily stroll through your garden, along your street or in the park and really start to notice the colours and seasonal changes
Get up and stretch
Walk the dog or cat
Challenge yourself to complete a household or gardening task without the use of external power
If you enjoy combining technology with your exercise, try mapping out a walking or cycling path using a GPS or other mapping device, then get out there and follow it! For an extra challenge, take up the latest craze of mapping out a specific pattern to follow eg a star shape.If you have any concerns about your health and how this effects your capacity to be active, it’s very important that you talk to your GP or other health provider. So, no excuses now! Get up, get out there, and do something! Because something is better than nothing 🙂

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INSPIRE Mentoring Programs for Women

INSPIRE combines the warmth, reflection and connection of Condamine Assist’s much-loved retreat days with the essential elements of a skills training program to provide you with support and guidance as you journey towards your professional or personal goals.

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FREE start-up sessions are being offered for a limited time. Find out how INSPIRE Group and Individual Mentoring Programs for Women can guide and support you as you work towards change or growth in your work or personal life. Contact Kathryn (kwalton@condamineassist.com.au) to arrange a FREE 45 minute start-up session for yourself or a small group of friends.

INSPIRE will commence in August 2016 with the launch of the foundation group “INSPIRE: Now has the power!”

INSPIRE: Now has the power! will:
• Bring clarity to your professional and personal goals
• Empower you to bring your goals into reality
• Create a safe space for you to explore your inner world of thought
• Support you as you develop a deeper awareness of the power of your own thought
• Challenge the mind habits that get in the way of achieving your goals
• Provide a stepping stone into your future by focusing on the power of ‘now’
• Engage with your inner inspiration and empowerment
• Connect you with other women who are stepping into their power of ‘now’

What format and structure does INSPIRE use?

When you participate in INSPIRE, you will have access to 4 x 90 minute face-to-face structured sessions with a small group of women held fortnightly in Warwick and facilitated by Kathryn Walton. A group using SKYPE may be offered in the near future as an alternative for women unable to access face-to-face sessions – please email Kathryn if this interests you! (kwalton@condamineassist.com.au)

You will be provided with inspiring and enlightening pre-session preparation material so that you get the most out of the face-to-face sessions.

Your post-session reflections and action-based tasks will bring your goals closer to your reality.

A private online discussion group will be available to you and other members of your group program so that you can keep the conversations and inspiration rolling along between sessions.

You will have access to individual online support with your facilitator, Kathryn Walton, for the duration of the program.

What investment do I need to make?

The time and energy you commit to INSPIRE: Now has the power! is in itself an empowering investment in yourself and your future. Your commitment includes 6 hours of face-to-face mentoring, pre-session preparation, post-session activities, and private group and individual online support over a 2 month period. And what an amazing investment that will be in your personal and work life as you literally begin living the reality of your goals!

To celebrate the launch of INSPIRE, a special rate is being offered. Your financial commitment to this inaugural program is only $290. This is a unique opportunity to engage in an inspiring and empowering program that is valued at over $490. (And an added bonus is that you may be able to claim professional development points for work-related mentoring, as well as claim expenses against your income for tax purposes – check with your employer, association and / or tax accountant).

If you have a keen commitment to ongoing growth and development you may choose to follow up with the subsequent program INSPIRE: Into the future! which will take you further on your journey of exploration, resilience-building, sustainability and inspiration.

How does individual mentoring work?

Individual mentoring is available as an alternative to the group programs. Individual programs are uniquely tailored to meet your particular need. A regular commitment to face-to-face sessions, pre-session preparation, post-session activities and online interaction will maximise the benefits for you over a minimum period of 2 months.

How do I find out more, sign up for a free start-up session for myself or a small group of friends, or register my interest?

If any of the above information sparks your interest, send Kathryn an email kwalton@condamineassist.com.au or phone 07-46670171.

Remember that limited free start-up sessions are available to give you and / or a small group of your friends a taste of INSPIRE before making a full commitment. I’d love to hear from you. Please share this information among your friends and colleagues who may be interested in this opportunity.

Aaagh! It’s that voice in my head again!

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I have a secret to share. One that has stayed hidden inside most of my life yet it has wielded power and control over the decisions I make everyday. My secret is about the voice I hear in my head that narrates just about everything I do. It influences my mood, my attitudes, my thoughts and my actions. It’s always there and it seems that when I’m feeling particularly stressed, anxious, upset or simply tired, my inner voice turns its volume to full blast.

I know I’m not the only one to experience stress, anxiety, tiredness, busy-ness and uncertainty at different times in my life. For students it might be at exam time, for parents it could be in the evenings or in the lead-up to Christmas, for athletes it could be during a particularly rigorous training regime, and for all of us it can happen in the normal course of our day.

When I feel most pressured or stressed, my inner voice amplifies its taunting and, yes, it’s very convincing! It says things to me like “You’re hopeless”, “You’ll never get it right”, “You’re too slow”, “You’ll never keep up – don’t even try”, and “Everyone knows you’re a fraud!”

Most people I’ve spoken to admit to hearing sneaky, confidence-destroying voices like the one I get in my head from time to time. It’s the voice of past experiences, insecurities, fears, lack of self-confidence and overwhelming self-doubt.

But I ask you, do you always believe everything that everybody tells you? Of course not! Then why do we get sucked into believing that sneaky, invisible inner voice? The reason can be found in repetition – one of the simplest and most effective forms of learning (and marketing). From my childhood I still hear the little ditties from TV advertising such as “Slip Slop Slap”, “Life, Be in it” and “You’re soaking in it!” In the same way when we hear our internal voice repeatedly giving us the same message, it tends to stick. Subconsciously we look for the evidence to back it up, and that further convinces us it’s telling the truth!

My challenge to each of you today is to create or adopt a new slogan, or a mantra, for yourself – one that’s constructive, inspiring, energising and motivating. By tapping into your own internal well of wisdom you may discover a mantra that is helpful for you right now. Or your mantra might quietly make its way into your consciousness through meditation, reflection or while you’re engaged in a flowing activity like painting, cycling, or swimming. Your mantra might surprise you quite unexpectedly whilst reading a book of fiction, poetry or a sacred book, or while you’re listening to a song (I just love the words in that song Helen Reddy sang “I am woman hear me roar…….. I am strong, I am invincible” – click the link at the end of the page to watch and listen to a live version!); or you might adopt the words you hear spoken by a friend or a stranger. You’ll know you’ve discovered a personal mantra when the words strike a chord in your heart that has meaning that only you can truly know.

It’s likely that you’ll uncover many different mantras over time, each one suited to a particular time or situation. Mantras can be very powerful tools to change your inner dialogue, especially if you consciously look for the evidence to back them up.

One of my personal favourite mantras also happens to be Nike’s slogan “Just do it”. I can choose to consciously listen to myself saying “Just do it” when I need that bit of extra focus and motivation to get on with a task regardless of how I’m feeling. Another of my favourites is “A little bit is better than nothing”. As a natural perfectionist, every day can be challenging when there’s simply not enough time to do everything that I want to do at the standard I want to do it. Half an hour at the pool between client sessions is better than nothing. A ride on the exercise bike in wet weather is better than no ride at all.

Be sure to empower your new inner voice by giving it plenty of airtime and nurturing it with kind words and attention. Turn it up full blast when you most need it. Stay patient, and give it space to do its job of inspiring and empowering not only yourself, but also others around you!

https://www.youtube.com/watch?v=MUBnxqEVKlk