The Adventure Therapy Project for Women

Adventure activities inspire healthy choices

The Adventure Therapy Project has been inspiring and skilling women to make healthy choices for themselves by valuing self-care, spending time outdoors, challenging themselves in new ways, and being physically active. We’ve had amazing fun and free activities on the go throughout 2019 and 2020 including:

  • bushwalks
  • gentle nature walks
  • birdwatching
  • trail yoga (outdoors yoga)
  • mountain biking
  • canoeing
  • bouldering
  • nature craft workshops
  • camping

The Adventure Therapy Project

The evolution of The Adventure Therapy Project

It’s been super fun to be a part of this Project from identifying the gap in women’s outdoor activities in the community, to developing the concept, applying for funding, organising and implementing the activities, and seeing the women enthusiastically getting involved. The Project has been funded with a grant through the Empowering Our Communities initiative which supports communities adversely impacted by severe drought. The funds were made available through the Darling Downs West Moreton PHN.

The Project has hosted about fifty different events for a few hundred women mostly from the Southern Downs Region of southern Queensland. Six small businesses provided instruction in their speciality activities, and numerous community groups and individuals shared information about the activities. Many men and women have told me that although they haven’t participated, they’ve been inspired to get outdoors and get active simply by hearing and seeing the Project in action. How awesome is that!

The Adventure Therapy Project canoeing

Outdoor adventures are a valuable part of mental health and self-care

Spending time outdoors can be incredibly valuable for almost every aspect of human health and wellbeing. The outdoors, and especially natural spaces, have a pretty unique advantage. They offer infinite opportunities for the development, growth and restoration of the whole self. Nature can both challenge and heal your physical body, mind, emotions and spirit. Spending time in nature also supports connection with others, connection with the inner self, and a greater understanding and connection to the world around us.

Having worked for many years as a mental health worker in the public and private sectors I believe that mental health deserves much broader attention than what the current medical model allows. There is a tendency to focus narrowly on formal diagnosis of specific mental illnesses and treatments which frequently include medication and/or talking therapies.

I believe that we need to examine and adjust ALL the systems that impact mental health at an individual, family, workplace and community level. And we need to do this not only when someone experiences distress, but most importantly to prevent and minimise problems that inevitably will occur in life. Healthy lifestyle choices are particularly relevant to preventing and managing general mood disturbances such as feeling anxious, ‘down’ or mild to moderately depressed, stressed and tiredness (where there is no other known medical condition).

The Adventure Therapy Project MTB

Mental health can thrive when the foundations are strengthened

Thriving mental health is built upon strong lifestyle foundations of:

  • physical activity including general movement, exercise and activity levels
  • sleep
  • nutrition
  • mind skills, and
  • connection with the world around us including the natural world and social connections

A strong foundation does not mean that an individual will always bounce happily and easily through life, but it does mean that they are in a better position to manage their life stresses and challenges.

Your bio-chemistry changes when you move and exercise. It also changes with the nutrition you take into your body, the quality and quantity of sleep you have, the way you think, and the connections you have with other people and even when you spend time outdoors in nature. We need to value and adjust each of these systems to truly make a difference to mental health. Outdoor adventures go a very long way towards supporting each of these foundations.

The Adventure Therapy Project Nature Walk

The success of The Adventure Therapy Project

Two years ago I felt I needed to constantly justify why I wanted to take small groups of women on outdoor adventures. For years and years I provided talking therapies in closed rooms and saw patterns repeating themselves. Occasionally you can convince someone to get outdoors and get active for their health. But to actually take them outdoors and be active with them, that’s something pretty special. That helps to overcome some of the hurdles that get in the way. With increased exercise, connection with nature, new physical and mental skills, and new friendships, you’ll tend to sleep better as well.

The Adventure Therapy Project bouldering

What’s next for The Adventure Therapy Project?

It hasn’t been completely plain sailing for the Project. The funding targeted the drought affected community but when bushfires ravaged the region and filled the air with thick smoke, we pushed the pause button for a few months. Likewise, COVID-19 has impacted in a variety of ways. Following these disruptions the Project was extended for another six months and now it is complete. When another round of the same funding was announced in 2020, the Project was no longer eligible due to new guidelines which excluded face-to-face activities.

So, for now The Adventure Therapy Project has paused. I’m spending my time and energy this summer on creating some new online resources that I’ll be excited to share with the community shortly. If you’d like to be the first to hear about new releases and new adventure activities, be sure to subscribe to my Grounded Inspiration email.

The Adventure Therapy Project camping

Disclaimer: The information in this article is intended for general information only. Please always seek individual advice from a health professional or crisis centre such as Lifeline (ph 13 11 14) if you have any concerns about your own mental health and safety or the mental health and safety of another person.

Daisy Spoke

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

Where to Mountain Bike on the Southern Downs

I get lots of queries about where you can mountain bike on the Southern Downs. This article gives you a summary of some of my favourite places to ride close to my home. If you live further afield, you might be interested to know what’s around here so that you can bring your bike on future visits. And if you think you’re not likely to ever come to the region, keep reading anyway because you’ll get some tips on how to find out where you can mountain bike in other regions as well.

MTB Southern Downs

MTB for fun, fitness and mental health

Over the last couple of years I’ve been running some mountain biking (MTB) skills clinics for beginners/intermediates in the region through The Adventure Therapy Project for Women. This community project is an initiative of Kathryn Walton Consulting and has been supported by funding from Darling Downs and West Moreton PHN. Supporting women to ride off road is important to me because I know there are many barriers that prevent women and girls getting out and having a go or consistently being involved with adventurous activities. I’ve been riding MTB for about fifteen years recreationally. I’ve competed in a few races but my love for MTB is all about getting out there for cross country rides with my family and friends and inspiring other women to do that too. It’s all about the fun, fitness and mental health.

Where is the Southern Downs?

The Southern Downs region is 1 ½ to 2 hours south west of Brisbane in Queensland, Australia, or about 1hour south of Toowoomba. The Southern Downs stretches down to the New South Wales border through the Granite Belt district and includes the regional towns of Warwick and Stanthorpe with dozens of smaller rural towns and villages throughout. There are plenty of dirt roads connecting our farm communities and groups regularly get together to ride and enjoy a coffee stop along the way.

The best places to MTB on the Southern Downs

Across the region you’ll discover National Parks, State Forests and lots of other parks. This is not a comprehensive list or description of every spot you can take your mountain bike but it will definitely get you started! You can also check the Trailforks app or website for trail information, and you can ask people who are familiar with the region. Jump on the Southern Downs Mountain Biking Club Facebook Page and ask questions anytime.

Mt Marlay MTB Bike Park, Stanthorpe

Trail head: Foxton Street, Stanthorpe
Trails: Green, blue and black cross country and downhill trails
Length: Currently total of 6-7kms of purpose-built single track with new trails under construction (as at December 2020)
Facilities: Picnic table, signage
Features: Lots of granite rock with short ascents and descents; naturally occurring rock obstacles; views; tank mural/artwork; close to CBD and accommodation
Best suited to: Riders with some prior experience riding off road who enjoy a variety of short loops
Club: Southern Downs Mountain Biking Club

Mt Marlay MTB

Broadwater State Forest / National Park

Entrance: via Glenlyon Drive or Plant Lane
Trails: Mostly green / blue level of difficulty; cross-country
Length: Currently approximately 15 kms of multi-use cross country trails, double track and dirt roads for walkers and MTB
Facilities: Limited facilities – be self-sufficient
Features: Sandy, rocky terrain only a few minutes from Stanthorpe CBD; old-style trails; close to Granite Belt Brewery and accommodation
Best suited to: Riders of all levels; can be very hot in summer

Passchendaele State Forest

Entrance: Multiple entry points off Amiens Road
Level of Difficulty: All levels of difficulty catered for. You are permitted to ride only on formed management roads and you may require a permit if you are organising a group ride or an event.
Length: You could easily ride all day in Passchendaele!
Facilities: Limited facilities – be self-sufficient
Features: Sandy, rocky and granite terrain with some steep sections; dries out quickly after rain; 20-25kms from Stanthorpe
Best suited to: Riders of all levels especially beginners and intermediate cross-country riders

Women's MTB Ride Passchendaele

Girraween National Park – Peak and Creek Trails

Northern Entrance: Mt Norman Road – approx 5-6kms east of the Bald Rock Creek Day Use Area

Southern Entrance: Mt Norman Day Use Area, Mt Norman Road
Level of Difficulty: Green, blue
Length: The Peak Trail is 10.6kms return and can be combined with the Creek Trail which is a 3.5km loop.
Facilities: Toilet at Mt Norman Day Use Area; signage on the trails
Features: Granite terrain with some sandy sections; spectacular wildflowers in spring; amazing views of Mt Norman and other parts of Girraween; 20-25kms from Stanthorpe; car-based camping at Castle Rock and Bald Rock Creek Camp Grounds; bush camping at designated sites along the Peak Trail (permit required); accommodation nearby
Best suited to: Beginners and intermediate cross-country riders

MTB at Girraween, Mt Norman

Other parklands

There are several other State Forests and regional parks suitable for MTB in the Southern Downs Region. Remember to check for alerts (closures, bushfires, harvesting etc) and whether you need a permit to access. Locations include:

  • Leyburn State Forest
  • Durakai State Forest
  • Gambubal State Forest
  • Condamine Gorge
Maryland National Park

Maryland is not technically part of the Southern Downs Region but it’s very close and runs along the border in New South Wales. You can access Maryland National Park from Cullendore Road by turning west into Maryland Cullendore Road and following this dirt road into the park. There are no facilities and you must be careful to leave all gates as you find them. Ride the length of Maryland National Park along the dirt road from Cullendore towards Dalveen. It’s a great ride for beginner and intermediate riders through beautiful forest.

Cullendore High Country

Cullendore High Country Camping is a privately owned establishment next to Maryland National Park right next to the Queensland border. This is a working farm with beautiful camp sites and dirt roads and tracks suitable for beginner riders including children. The owners are continuing to develop on-site MTB trails with direct access to Maryland National Park.

Safety first

For a fun day out, prepare and research your mountain bike adventure before leaving home.

  • Check the National Parks and State Forest alerts, Southern Downs Mountain Biking Club and Southern Downs Regional Council notifications
  • Take plenty of water and some food as many of these places do not have water or shops close by
  • Make sure your bike is suitable for the terrain that you’re going to ride
  • Be sun safe
  • Follow signage and advice from the authorities including COVID-19 regulations
  • Be First Aid aware and know how to manage snake risk and other injuries
  • Mobile phone service may not be reliable in all areas
  • Let someone know where you are going and what time you expect to be back

For more information go to:

You can also listen to this article via the Outdoors is my Therapy Podcast using the link below or via your favourite podcast player / app. Subscribe so you’ll always know when the latest episode is up!

Till next time, enjoy your outdoor adventures!

Daisy Spoke

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

Family Adventures: Tania’s Story of Travel Around Australia

Have you been thinking about creating a family adventure? Maybe an epic travel adventure? Or perhaps you’ve already nurtured a culture of adventure in your family? In this blog post, Tania Bertram (guest blogger) shares her memories of travelling throughout regional and remote Australia  with her husband and two young daughters in the late 90’s. Tania is a keen Ambassador for the Outdoors is my Therapy initiative. She knows first hand that spending time outdoors gives you the chance to switch your mind off stressing, take in the beauty of your surrounds, focus your mind and your body, and bring a smile to your face.

An Epic Family Adventure

All packed and ready to go. One of many family adventures was about to be made. The adventure actually started many months before with the decision my husband Jeff and I made to travel Australia with our 2 year old and 4 year old daughters. Travelling and camping were not new to us or our girls.

In February 1997 the old camper was hitched on the back of the old LandCruiser and we headed south. Enjoying our own company, we chose secluded, quiet spots to camp. Nature is always on display when those around it are quiet and observant.

family adventure

The ups and downs of adventures

First week we encountered gale force winds as a storm tore through our camp site. The girls sheltered under the kitchen table as Jeff held the awning and I held the canvas side from ripping inwards. The next week in a remote National Park we sat in buckets of water as the temperature peaked at 48 degrees in the shade. The Grampians [part of the Gariwerd Aboriginal cultural landscape] beckoned us to explore its mountains and rocky outcrops, then a visit to the nearest emergency department to get the youngest child’s elbow manipulated back into place after a slip. Then our children’s eyes wide as 4 spoons darted in and out of a tub of ice-cream, overlooking the valley.

Awe-inspiring adventures

Hiking up a stony track at sunset we wandered around the amazing stone sculptures of Broken Hill. Further south to some sinkholes we camped near clear water pools and watched an echidna waddle on past, leaving us pondering where he was heading to. We explored remote and windswept beaches with only our footprints to keep us company while we fossicked through treasures that had been washed up.

adventures in Australia

Travelling up through the middle of our vast country we lay at night stargazing in the desert and listening to all the night animals calling. We sat on a low branch with the cool water washing over our feet, making up songs about what we saw. Redback spiders needed to be pushed aside so we could use the long-drop toilet. We swam in 38 degree artesian bore water, chilly crystal clear water in numerous gorges and warm tropical waters. It was a sheer joy every time.

Us girls put on our posh frocks, our only going out dress, and cheered as we watched a horse race event in a small outback town. At yet another remote beach we dodged the squirts of the blue ringed octopus as we walked past their enchanting rock pools. Red chasms of the Bungle Bungles [now known as  Purnululu National Park] beckoned us in to explore around the next bend, listening to our echoed voices dance above us. Boab trees in the north west became hiding places for our happy girls. We joined hands and circled the tree only to reach half way.

family adventure in Australia

We sat mesmerised while listening and watching whales playing in the inlets, their fluke slaps lulling us into a peacefulness that only nature can do. We saw so many historical places, natural wonders and native animals up close. Our favourite pastime was lighting the campfire and making, cooking and eating damper on sticks filled with golden syrup.

making damper on the campfire

Daily life on the road of adventure

Daily chores were part of life on the road. The children would wash their undies and socks in their bathwater and hang them up to dry and some times they would wash the dolls clothes and hang them up.

I have beautiful memories of them sitting on a rug under the tree, observing in quietness. Other times they would be drawing what they saw or how they felt. I often smiled as my little family were huddled up on our laps around the campfire and Jeff would start a story with …. Once upon time there were two little sisters off exploring Australia…

adventures in the outback

Make memories while you can

Many older travellers would ask “Why do it now? Wait till they leave home!” Our answer was twofold. If we waited we may not get the chance to do it, and, we were having a wonderful family time making so many memories together. There are so many opportunities and adventures as a family.

Grow a culture of adventure in your family

We always wanted our children to know their country and the many people who make it their home. Eight months on the road began their confidence with their surrounds and their ability to fit into society, respect for their country and those who live off the land. Continued travels, to often remote locations, has given our daughters the courage and knowledge to become successful members within their communities.

amazing family adventures

Be with your children. Get down at their eye level and explore together. Explain and discuss what you all see, hear and feel. The colours and textures vary between leaves, bark and rocks. Make up stories about your children’s adventures.

Safe travels.

Tania x

Discovering mountain biking as life’s ultimate parallel universe in her middle age, daisy spokeKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves.

How to find parks where I live

how to find parksAt the time of writing this post, it’s late May 2020 and Australia is going through a staged process of coming out of isolation. The world is striving to manage human health needs during the COVID-19 pandemic. I’m seeing and hearing a lot of enthusiasm from people to get out and socialise more, but also to reconnect with outdoor spaces and places. That includes people who haven’t been especially interested in the outdoors before. I think people have become more aware of the role that getting out and about and connecting with the outdoors has on mental health and well-being.

Lots of people have been asking questions about how to find parks where they live, where they can go, what walks are around, how to get to places, what facilities are available in different locations, whether particular trails are suitable for young families or people with mobility issues, how to get started bush walking and so on.

In this article I’m going to begin answering some of those questions. I’ll give you a run down on what types of parks we have in Australia that you can access for outings, picnics, walks, bush walks and other activities. We’ll look at what the differences are between National Parks, State Forests, Regional Parks and privately managed parklands and what sorts of activities can you do there.

I wrote last year about the Goomburra Section of Main Range and in future posts I’ll share information about some of my other favourite parks as well.

What are National Parks?

National Parks and reserves are publicly owned landholdings that are protected and managed by Federal or State authorities. Many National Parks are open for public recreation activities and have infrastructure such as toilets, picnic shelters, campgrounds and marked walking trails. Some National Parks have designated mountain bike (MTB) trails and locations for abseiling, rock climbing, bouldering, and other adventurous activities. There are some National Parks with no facilities and some that are not open to the public.

If you want to know what National Parks are in your area, what facilities are there, what activities you’re permitted to do and so on, you can start by looking up the National Parks website in your state and check the Parks Australia website for information about the National Parks that are managed at the federal level. Here are some clickable links to help you find a National Park:

Queensland
New South Wales
Victoria
Tasmania
South Australia
Western Australia
Northern Territory
Australian Capital Territory
Parks Australia

Visitor Information Centres are dotted around the nation and are a great source of information about the National Parks in their areas.

Regional tourist associations will also have information including accommodation and hospitality options nearby.

Social media groups is another way to find out more about National Parks and other parks as well. Many people love to share their knowledge of different parks so this can be a fantastic way to get first hand information about people’s experiences and to ask questions that you might have. But don’t forget to check with National Parks for up-to-date information as well, especially about current closures. National Parks can be closed for maintenance, bushfires, extreme weather and other reasons so I recommend checking every time before you set out for a visit.

There are entry fees for visiting some National Parks and for camping which you may need to book ahead. Some National Parks have an online booking system for camping, and others are first-in-first-served. In certain circumstances you may need to apply for a special permit well ahead of time if you want to undertake activities such as running organised events or commercial tours.

What are State Forests?

State Forests are publicly owned lands that are designated for multiple uses and which may be managed by your state National Parks, plantation companies or other enterprises. There is a lot of variation in what activities are permitted in each state forest. Mountain biking is popular in some State Forests, as well as walking, bouldering, and 4WDing.

State Forests are also subject to closure for harvesting timber and other reasons, so once again it’s best to check what’s on offer before heading out. My suggestion is to get on the Internet and search for State Forests in your area to find out more. Very generally there are fewer facilities and less infrastructure provided at State Forests than in National Parks so you need to be prepared to be self-sufficient.

What are Regional Parks?

There are lots of other public parks and reserves that are not National Parks or State Forests. Many of these are managed by regional councils or other local authorities so we’ll refer to them here as Regional Parks. They could also be managed through partnerships between different authorities and even with the private sector. Because the management can vary from place to place, you’ll need to look up your local council government website, or contact your Visitor Information Centre or your regional tourist association for more information about what’s around and what you can do there.

I want to give another plug for Visitor Information Centres. They can be a wealth of information about all sorts of local attractions, not just parks. And they should be able to tell you or give you brochures about local marked or signed walks, places where you’re allowed to take your dog, and parks where there are public toilets. Information Centres are often staffed by volunteers who are enthusiastic about sharing their knowledge of their area.

How do I find out about privately owned places that I can visit?

There are some privately owned or managed properties that the public can access for recreation, often for a fee. I’m thinking here about campgrounds, bush retreats and farm properties which allow you to camp and/or use the property for bushwalking, bike riding, climbing, bird watching, photography, picnics and so on. These properties are usually required to comply with certain regulations or have a licence and insurance to allow visitors. Once again you can find out about them through Internet searches; social media groups; Visitor Information Centres; and travel, tourism and accommodation platforms.

Your mental health will thank you for it!

I hope this article has given you some helpful information about how to find parks in your region and what the differences are between National Parks, State Forests, Regional Parks and privately managed park lands. All of these parks offer a different range of outdoor experiences and activities. It’s absolutely vital for your mental health and overall well-being to get out, to be active and to connect with nature. And my aim is to help you to do that in ways that are safe and health-giving as well as good for the environment.

Listen to the audio version of this blog on the podcast!

You can listen here to the audio version of this article on the Outdoors is my Therapy podcast, or find it on your favourite podcast player and remember to subscribe so you won’t miss future episodes about places you can go to get your outdoor therapy!

Daisy Spoke

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.

How to have an outdoors staycation

Daisy Spoke Banner

In this article, I am going to share some ideas with you about how to have an outdoors stay-at-home holiday (or staycation) during isolation.

Isolation means holidays will be different this year

With much of the world practising various levels of isolation to protect themselves and everyone else from covid19, we’re all facing having our next holiday at home. Not only at home, but without even travelling away for picnics, bushwalks and day trips; no friends coming over for a BBQ and game of backyard cricket; no fishing expeditions, group rides or sleepovers.

If you’re anything like me and my family, you may not have ever had a home-based holiday that didn’t involve trekking from place to place, taking in a different mountain bike trail each day, or meeting friends for outdoor adventures in a National Park.

New experiences are simply adventures in disguise

So, being at home and not having the freedom to travel and socialise in person might be a new experience for you too. And new experiences are simply adventures in disguise! This is the perfect opportunity to create glorious memories in new and unexpected ways.

Here is a list of outdoors and nature-based mini-adventures that you can have right on your doorstep ….. literally! Many of these activities are family-friendly and suitable for most people if you are feeling well. If you’re a bit under the weather, I think you’ll find something here too if you take it at your own pace.

wild flowers in background with text that says adventures are for everyone

20 staycation mini-adventures to have on your own doorstep

  1. Backyard Picnic – Pack a delicious picnic for your family or house mates, grab some card games and a few books, spread the picnic rug in the backyard, put up your sun shelter or umbrella, sit back, relax and enjoy your picnic.
  2. Nature Craft – Collect nature items from your garden and craft them into a nature collage or arrangement. Search the Internet for ideas if you need inspiration.
  3. Sunset Wind Down – Set the alarm for half an hour before sunset, grab your favourite pre-dinner drinks and nibblies, and get outside to enjoy the colour show.
  4. Star Gazing – Prepare for an evening of star gazing by researching what you might expect to see in the night sky where you live. This is best done on an evening around the new moon phase, minimal light pollution, and a clear sky. Check out the apps that help you get the most out of your astronomical adventures.
  5. Sunrise Captures – Set the alarm for this adventure too if you’re not an early riser. Make sure you’re outside well before dawn to watch the sun greet the new day. Why not make it a regular adventure and capture the moments in photographs!
  6. Herb Gardens – Plant some herb seedlings or seeds in the garden or in pots. Seedlings might be ready for you to use in a holiday cooking adventure within a couple of weeks.
  7. Make a Movie – Use the video app on your smart phone or camera to film a documentary about your backyard or park if you are permitted to go there.
  8. Outdoor Dance Party – Create a playlist of your favourite music, put together some party food, and groove and move outside. If you have close neighbours you could invite them to join the fun ….. while they stay on their own side of the fence of course, and no sharing of food either. And as always be considerate of the noise level and timing of your dance party.
  9. Outdoors Yoga and Meditation – Take your indoors practice into the outdoors for the added benefit of fresh air, Vitamin D and all the goodness that nature has to share with you.
  10. Cubby House – Grab some old sheets or blankets and throw them over the top of the clothes line, the laundry trolley or other structure that’s suitable. Grab a good book, some board games or a picnic lunch and relax for the afternoon.
  11. Bushcraft – You’ll need some milled timber that you might have lying around in the shed or some sticks in the garden, as well as some rope or baling twine. Tie the sticks together into a tee-pee, chair, table or other construction that sparks your interest.
  12. Backyard Spotlighting – Spend some quiet time in your own yard after dark getting to know the night creatures and noises that often go unnoticed. Your eyes will adjust to the dark after a few minutes, but if you use a torch, take care to respect your neighbours as well as the wildlife that might be startled by the light.
  13. Outdoor Movies – Take your laptop outside either during the day or evening for an outdoor movie experience. Add to the atmosphere with popcorn and chocolate coated ice cream!
  14. Mindful Walk – You can use a mindful walk in your own garden to ground yourself and bring a sense of stability into your day. As you slowly walk around, observe how each step feels right through your whole body. You can do this in bare feet or wearing shoes.
  15. Working Bee – This is a great time to knock over that backyard job that seems to keep getting put off. Call your family or house mates together for a working bee followed by a celebratory shared meal. Don’t forget the before and after photos!
  16. Adventure Gear Check – Your staycation might be a timely chance to pull out your adventure gear and check it over – backpacks, panniers, hydration systems, sleeping bags, tents, boots, stoves and so on. Do you need to de-clutter? Upgrade? Repair? While you’re at it, you could set up the tent and camp out in your own yard for the night.
  17. Knotting – Grab a knotting book, You Tube tutorial or an app and get outside while you practise knots that come in handy on your adventures that take you further afield from home.
  18. Obstacle Course – Set up an obstacle course or an exercise circuit in your yard, and then get to it! You can create games and challenges using a stop watch, timer or a playlist of music.
  19. Birdwatching – Use a bird identification book, app or the Internet to identify the birds that visit your neighbourhood. You can record these in a journal or using one of the apps like eBird that has built-in data collection.
  20. Make-Your-Own-Adventure – Get your family and friends to help brainstorm mini-adventures that you can have without even leaving home. Perhaps you could connect in virtually with each other mid-adventure for a shared meal and a few laughs?

It’s not about coping – it’s about turning it into an adventure!

There will be many of us having a staycation over Easter and later in the year while we’re in isolation. It’s not a matter of learning to cope with it. It’s a matter of making the most of every opportunity to turn the moments into adventures and wonderful memories.

What will you do to have adventures on your staycation?

It’s over to you now – which of these mini-adventures are you going to try out first? What other ideas do you have for making the most of your staycation? How will your staycation strengthen your well-being?

bushwalking boots

You can listen to this article on the Outdoors is my Therapy podcast!

Daisy Spoke avatar has long curly hair and smiling mouth

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.

Adventures are for everyone

I believe that adventures are for everyone. Yet people tell me all sorts of reasons why they don’t or can’t have adventures in their lives.

wild flowers in background with text that says adventures are for everyone

What’s stopping YOU from leading a life of adventure?

The most common reasons people give me are:

  • I’m too old, my adventuring days are long gone
  • I’m not fit / strong / co-ordinated enough
  • I don’t have enough money
  • I’ve got too much pain
  • I’m too scared to do adventurous things
  • I don’t have time
  • I don’t have the energy
  • It looks too hard
  • I can’t leave my children / partner / dependants / pets
  • I can’t have time off work
  • My health won’t allow me
  • I don’t know anyone else who would want to do it
  • I’ll wait till I feel motivated

Acknowledge the obstacles but don’t let excuses paralyse you

people having a picnic on a grassy road verge with bicycles lying down on the grass
Don’t let your fears and lack of confidence stop you from having adventures in life

These are all legitimate issues that need to be acknowledged and talked about. But it’s vital you don’t stop there with simply talking or whingeing. You see, the thing is that whingeing can turn into excuses. Excuses can turn into paralysis because you can’t see a way forward. Being stuck in a rut is no fun and the downward spiral can be terrifying.

The excuses that have paralysed me

I’m writing this post, not only because I’m a mental health social worker and it’s my job to share information that improves your wellbeing. I’m also a human being and I know what it’s like to be sick and in pain and to care for dependants who are sick and in pain. I’ve spent 29 years as a stay at home Mum prioritising my children’s needs above all else, working part-time jobs and building a business around them as they grew up. I know what it’s like to be sleep deprived, devoid of energy, overwhelmed and scared. I’ve often been geographically isolated from friends and didn’t want to go along to activities on my own. Money, fitness and skill have definitely been obstacles to enjoying adventures. And as I get older I’ve had those thoughts of “Hmmm….am I too old for this? Will I hurt myself? Does anyone else my age do this?”

Learn to manage the obstacles

So I’m not anyone special when it comes to adventures. I don’t have any superpowers, and I don’t have any magic fixes but I have learned a lot about the link between mental health and an adventurous mindset. By learning to manage my obstacles I’ve stepped into another world of excitement, confidence and hopefulness and I’d like to share my ideas with you so that you can too. My way of managing my obstacles and excuses may not work for you. After all, we’re all different, so you’ll need to spend some time experimenting to see what works for you.

Are you open to the possibility of adventure? And all the benefits that go with it? Read my blog post about Why You Need To Have An Adventure Goal

Getting past your obstacles

You’ll need to think creatively about your obstacles, those things that get in the way of you having adventures in life. Thinking about the problems in the same old way you always have probably won’t get you anywhere. A great place to start is rethinking your ideas about exactly what an adventure is.

Adventures DON’T have to be physically demanding!

Let’s get the definition straight here – adventures DON’T have to be physically demanding, world record-breaking feats although that’s what we generally think of when we hear the word. These sorts of activities make for dramatic headlines but there’s much more to an adventurous life than that.

Adventures stretch you outside your comfort zone

An adventure is anything you do that challenges yourself in some way. It usually involves an element of RISK (eg physical, emotional or social) and stretches you OUTSIDE YOUR COMFORT ZONE either a little bit or a lot – and that’s different for everyone. If it makes you feel nervous or excited and is outside your comfort zone, then it’s an adventure! How cool is that! No comparisons with anyone else (or your younger self) shall be entered into! So, no matter your age, gender, time available or what other responsibilities you have in life, there’s a suitable adventure waiting for you.

Every single day is chock full of opportunities for you to choose your own adventure. So let’s get going!

Choose your own adventure!

people looking up at a waterfall
Hiking to a waterfall is a favourite outdoor adventure

We’ve established that adventures don’t have to be crazy headlining stunts, and that there are opportunities in our everyday lives to experience adventure. Now it’s time to discover some adventures that are just right for you – no matter your age, fitness level, areas of interest or ability. Remember, you need to choose your adventures based on what makes you feel a bit excited or nervous and that’s slightly outside your comfort zone. So grab a notepad and pen, and as you read through the list below, allow yourself to be inspired to create a list of adventures you’d consider taking on this year.

Social Adventures

Contact an old friend
Join a club or social group
Invite someone over for a cuppa
Go to a class and learn a new skill
Connect with an online group
Research your family history
Volunteer at an event or fundraiser
Organise an outing with friends
Meet a friend at a cafe
Go to a conference or community event
Go to a festival you haven’t been to before
Organise a meet-up of extended family, friends or colleagues
Throw a party or have a family picnic

Physical Adventures

Learn a new sport
Join a sporting or exercise club or group
Climb a mountain
Go on a multi-day hike
Try white water rafting
Enter a race
Participate in a charity walk
Explore a National Park
Take up a new hobby

Spiritual and Cultural Adventures

Go to a meditation class
Take up a daily mindfulness practice
Visit a new place
Travel to a place that speaks a foreign language or volunteer with an ESL (English as a second language) class
Eat at a restaurant that serves food you are not familiar with
Prepare a meal using ingredients you don’t usually use
Plant and nurture a garden
Visit a place of worship that you are not familiar with
Help a charity

Mental Adventures

Join a chess or card club
Make or create something new or from repurposed materials
Teach yourself a new skill (eg crochet, painting, whittling, programming, video editing)
Experiment to create your own recipes or designs
Set up an online business
Take a class or sign up to a course
Get a new hobby that uses your brain in new ways
Become a mentor for a new worker
Write a book or start a blog

art and craft materials spread out on a table
Creative adventures can include art and craft at home or at a workshop

What inspired and do-able adventures have you written down on your list?

I’d love to know! Send me a message.

Be your own boss and get that adventure started!

And now it’s time to get started – be your own boss and take the actions you need to sprinkle an adventure or two into your life today.

You can listen to Adventures are for Everyone on the “Outdoors is my Therapy” podcast!

Daisy Spoke avatar has long curly hair and smiling mouth

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.

Why You Need To Have An Adventure Goal

an attitude of adventure is life changing“Adventure” is a word that repels many people, yet it’s the process of working towards an adventure goal that fills me with excitement and energy for the future. Adventure isn’t always fun and games. It can be pretty hard work too, with frequent floods of sweat, tears and frustration. So what’s the attraction? Why does anyone need to have an adventure goal? And why would you go through that turmoil when it’s so much easier to sit back and watch everyone else do it?

YOU: Why do I need to have an adventure goal?
ME: Let me count the ways!

Adventure is fun!

Well, maybe not your everyday kind of fun where you spend the whole time laughing, relaxing, and at ease with the world. That’s what we call Type 1 Fun. Adventure often falls into the category of Type 2 Fun where it sure as heck didn’t seem fun at the time, but afterwards you recount it with a big grin on your face and the level of pain seems to diminish in comparison to the whole experience. In other words, the investment you made was worth it! Sometimes adventures turn out to be Type 3 Fun – not fun at the time and still not fun afterwards. However there are plenty of other rewards for an adventurous life besides having fun (like telling the story afterwards and laughing at yourself) ….. or not.

Adventure goals are motivating!

If you ever need a boost to get out of a rut, setting an adventure goal for yourself could be just the thing to kick-start your motivation. Make sure you choose your own adventure though – it’s got to be something YOU would like to do, and not too easy or too challenging either.

Adventure goals are stimulating!

Adventures are the perfect workout! They get your mind and body working together as a team. As your body goes through the motions of a physical challenge, your mind is right there alongside working hard to learn, problem-solve, adapt and connect with the outside world.

Adventure goals are inspiring!

When you work towards a goal that’s got just the right amount of challenge in it for you, you set off an internal loop that keeps you inspired, not just about your goal, but about other things in life too!

Adventure goals are satisfying!

When have you achieved something you though you might not be able to do? Something that seemed hard enough that you had to practise, or that you had to work at for a while before reaching your goal? The feeling of satisfaction (and even elation) that goes hand in hand with adventure-seeking is a natural high that’ll have you coming back for more. Find a purpose in your adventure, and you’ll be set for life.

Adventure goals stretch you to be your best self!

Dip your toes into the waters beyond your comfort zone, grow new skills and become your best self! You deserve it. The world deserves it from you too.

Adventure goals grow your skills!

With any new activity comes a process of learning, and adventures are no different. Choose your own adventure and develop physical skills such as co-ordination, balance and endurance; mental skills such as persistence and focus; inner skills like regulating your emotions, behaviours and energy levels; and even social skills, travel skills and money management skills! The sky’s the limit!

Adventure goals make you feel good (often after you feel a bit bad for a while, but mostly they make you feel good!)

Working on an adventure goal using a well-planned method adds significantly to your mental health and sense of wellbeing. You’ll learn heaps about yourself, what your truly capable of, and what makes you tick. You might detour on your way to your goal, or even change your goal altogether, and that’s all absolutely fine! It’s the insights you gain to your inner life, and the choices you make in your best interest that matter more than anything else!

Have I missed any important reasons to have an adventure goal? Let me know by sending me a message, and while you’re at it, tell me:
What adventure goal are you working towards next?

Daisy Spoke

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.

What is a Word of the Year and why do I need one?

“Word of the Year” ….. A word that represents a way of being, an attitude or a mindset that serves as a road sign guiding you towards a goal you want to achieve before the end of the year.

I LOVE having a word of the year! And not just any old word. I put a lot of thought into choosing my word (or phrase) so that it aligns perfectly with my goals for the coming year.

Why I began using a word of the year

I began choosing a word of the year a few years ago to help me stay on track with my goals. I’d been really busy at that time, juggling lots of different contracts and spending all my time trying to please every organisation using their own systems. I always felt behind, disorganised, and I put increasing pressure on myself to do all the things for everyone.

I yearned for something simpler. I wanted to feel calm, organised and satisfied with my work again. I wanted everything to be simpler but I felt stuck because I didn’t know how to get to that point. When I took the time to reflect, it was a pretty obvious decision to choose “simple” as my word of the year!

my word of the year - simple

Now, simple isn’t something you do. It’s a state of being or a mindset that guides the actions you take, a bit like a train track that keeps the train heading in the right direction. So, when I was faced with choices in the following year, I allowed my word of the year to guide me. I chose simple over complicated. I let go of all sorts of things that were in the way of me living a simple, calm and organised life.

My word of the year was a true shining light for me that year. Choosing a word of the year has become a very important routine for me, and one that I love to share with others.

Why you should have a word of the year too

You can use a word of the year to guide you towards a goal, to stay in alignment with your values, to help you pivot your business, or to create any other sort of change you would like to see in your life. When you allow your word of the year to be a core component of your decision-making, it will be a powerful tool for change.

How do you choose a word of the year?

Read through the following points and make a some notes as you word of the yearreflect. There is a free downloadable worksheet to help you do this on my website, or simply make notes in your own journal. Be careful not to get stuck thinking about all the reasons why ‘this’ can’t happen, and why ‘that’ wouldn’t work. This exercise is to help you focus on possibilities. Our brains spend enough time and energy on the problems, so let’s give it a break for a few moments!

1. Picture yourself 12 months from now.

  • What is one thing you would like to be different?
  • What is one SMART goal you’d like to achieve in the next year?
  • What is something you dream of, something you would like in your life?
  • Even if you don’t have a specific goal or a dream, do you have a vague idea or a feeling that you’d like something to be different in your life?
  • How would you like to be living your life?
  • What attitudes or ‘ways of being’ would you like to be living by?
  • What do you value most in your life? Are you living your life with these as your priority?
  • Do any of your answers stand-out to you? Are there any common threads running through your reflections?

2. What states of being or states of mind will be helpful for you to achieve your goal, dream or desired change?

This is all about HOW you need to BE, not what you need to do, for example being patient, staying grounded or having a bold attitude.

3. What word or phrase best reflects the state of being or state of mind that YOU would most like to focus on over the next year?

This can be your word of the year!

4. Write your Word of the Year down, think about it often, and visualise how it will guide you through the year.

When you feel sure that’s the word you most need or want, plaster it everywhere to keep it fresh in your mind. Make it the centre piece of your vision board. Create a wallpaper for your computer or phone. Write in the front of next year’s diary. Blu tac it to your bathroom mirror. The idea is to get it front and foremost in your mind so that it does the job you intend it to.

my word of the year - adventure

Words of the month, week and day

A year is a long time, and sometimes it helps to have some stepping stones along the way. You can run through a similar process to choose a word of the month, week or the day.

In the bizarre way that the subconscious works, my word of the day often floats into my conscious mind during quiet morning meditation time. It can be a bit like a feather in the breeze, wafting around mid air until it gently settles on the ground. But sometimes my word of the day blasts at me in a song from the radio. Other times it’s gifted to me in the wise words from a loved one or even when I’m listening to a podcast interview. However it happens, I’m always happy to grab it and run with it, knowing it’s all part of the process to help me get from here to there, and in alignment with my overall goals and values.

I’d love to hear from you – have you ever chosen a Word of the Year? How did it help you create an attitude, mindset or a way of being to guide you towards your goal?

Daisy Spoke

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.

How to get started bushwalking

I meet many people who would like to take themselves or their family on outdoor adventures, but they’re not sure how to get started bushwalking. In this article, I’ll outline some simple steps you can take to get started, stay safe, and have loads of fun! Keep your eyes open for a whole series of articles on places you can bushwalk across South East Queensland and beyond.

What equipment do I need to go for a bushwalk?

The basic equipment is really quite simple:bushwalking boots
  • a comfortable and sturdy pair of covered shoes
  • a drink bottle,
  • a hat, and
  • some sun protection such as sunscreen and sun-safe clothes
  • basic first aid and medical supplies for yourself or your group such as an asthma puffer and snake bandage – I slip a snake bandage into my pocket or backpack even on short walks
If you’re bushwalking in cold or alpine areas, you’ll also need:
  • warm layers of clothing eg jacket, beanie.
And if the weather is damp, you might like to have:
  • a rain coat or poncho
What else do I need to think about for longer or more challenging walks?

As you become more experienced, you might like to go on longer or more challenging bushwalks, so it’s important to have:

  • well-fitting shoes and socks suitable for the terrain and the climate
  • a small backpack that can hold all the gear you’ll need for an awesome day out – snacks, water, extra layers of clothing, raincoat, maps, emergency devices, and a camera,
  • some people like to wear gaiters to protect against snake bites and prickly plants
What about overnight hikes and camps?

If you plan on a multi-day bushwalk you’ll also need to have:bushwalking and camping

  • a well fitting backpack large enough to hold your gear, especially if you plan to be self-sufficient,
  • a shelter such as a tent,
  • food for the duration of your expedition
  • enough water plus a bit extra to get you to your next water supply – this includes water for drinking, cooking and cleaning,
  • a water purification system if you plan to collect water from untreated water supplies,
  • a sleeping mat,
  • sleeping bag,
  • toiletry items,
  • a trowel and toilet paper,
  • extra clothes to sleep in or if you want a clean set of clothes for your second day,
  • a stove and cooking equipment,
  • maps and navigation equipment such as a compass and / GPS, and
  • emergency communication equipment such as an emergency beacon, EPIRB, or GPS communication

We’ll cover equipment for overnight hikes in more detail in a future article.

How much water will I need?

The amount of water you need to take depends on lots of things including how far and how long you’ll be bushwalking as well as the temperature and humidity, whether there is drinking water available along the way, how strenuous your walk is, and how much you as an individual need to drink. A very rough guide is usually a minimum of 2 litres per day, however I’d recommend more than that especially if the weather is hot, and just in case you stay out longer than planned. If you’re planning to cook, you’ll need extra as well.

How much food should I take on a bushwalk?

If you’re going for a short walk (less than an hour), you generally won’t need to take food. bushwalking foodHowever, I think every walk is much more fun when you stop for a little picnic along the way. Choose food that won’t easily spoil or be squashed. It also pays to think about how heavy your snacks are and take a bag or container to transport your scraps back home.

Where can I go bushwalking?

Popular public walking spaces in Australia can be found in regional or council parks, state reserves and forestry, and in national parks. There also some privately owned land holdings that are open to the public. You can search the Internet for what’s available in your local area. Regional tourist information sites and centres also provide this information. Australian walking trails are often classified according to levels of difficulty from Class 1 to Class 5. This makes it easier for you to plan the right type of walk for your group.

In future articles I’ll share some of my favourite places with you.

How much does it cost to go bushwalking?

Most walking trails in Australia are free, however there are some parklands that require you to purchase a permit for vehicle entry (such as some national parks in some states). And you need to book ahead and pay an entry fee for some multi-day walks which assists with managing and maintaining the trails and surrounding environment.

Is it safe to go bushwalking alone?

Walking solo can be a great experience if you are properly prepared. I’d recommend:

  • Tell someone where you are planning to go and when you expect to be back, and then make sure you let them know you’ve arrived home safely afterwards.
  • Be extra careful about preparing and packing for your walk because you only have yourself to bushwalking equipmentrely on.
  • Take some extra water and food, as well as first aid supplies.
  • Stick to trails that are within your level of expertise.
  • Take a phone but don’t rely on having mobile coverage everywhere. (Remember you can use your phone’s GPS to help you work out where you are even if you don’t have phone coverage. The GPS function uses a satellite system not a mobile phone system.)
  • Download navigation and emergency services apps and practise using them before you go! Some suggestions include:
    • Orux Maps
    • GPS to SMS
    • Emergency+

How can I meet other people to bushwalk with?

Here are a few ways to meet other people who like to bushwalk:

  • join a bushwalking club
  • look on Facebook and MeetUp for bushwalking groups and activities
  • find a professional guide who can lead you on an organised walk
  • ask about walking groups and organised activities at tourist information centres and national parks offices
  • say hello and strike up a conversation with other people you meet along the trails – you’ll be surprised how much information other people have!

So there you have it – a brief introduction on how to get started bushwalking. Join me for future articles where we’ll explore more details about the amazing places you can go no matter your level of fitness or experience. And send me a message if there’s a particular question or topic about bushwalking that you’d like answered.

Daisy Spoke

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.

Bush Adventure Therapy and Deep Listening

What do bush adventure therapy and deep listening have to do with me? Well, here’s my story…..

Last week I really struggled. Everything seemed heavy and I simply wasn’t motivated to do many of the tasks I usually do each day. I know exactly why this happened, and with hindsight it all makes sense. But honestly, I did not see it coming until it hit me.

The Power of a Fantastic Conference

I blame it all on the AABAT (Australian Association for Bush Adventure Therapy Inc) conference that I’d been to the week before. After all the anxiety leading up to the conference and the pre-conference expedition, I never imagined having a more awe-inspiring experience surrounded by the friendliest, most welcoming, positive yet realistic people I’ve ever had the privilege of being with. After nearly a week spent camping, hiking, conferencing and in deep listening with the natural world around me, I found myself back at work surrounded by painted walls in the midst of the worst drought on record and isolated from my new-found tribe of bush adventure therapists.

Connection to Land, People and Myself

I sense that the lush and rugged terrain surrounding me while I was at the conference was also my protector and connector. Having heard some of the stories held by this land, I felt like I became part of it and part of the stories to be told in the future. Incredible things happen when we connect with nature and with each other. We come to know ourselves. We learn the art of deep listening, feeling and responding.

At the conference I learned bucketloads about the science of sensory awareness, the future for social work in bush adventure therapy, healing trauma, writing grant applications for projects, and the value of story-telling. I discovered the real-life stories where bush adventure therapy had made a difference in the lives of people including women following domestic violence, young people in the care and protection and justice systems, and people wanting to rediscover who they are and what life is all about.

With over 170 people at the conference, I wasn’t going to have the opportunity to meet and get to know everyone. But the real treasure for me was going on the pre-conference expedition when I spent a couple of days and nights with a beautiful group of adventurists as we challenged ourselves with plenty of uphills and downhills (READ: very-steep-scrambly-sliding-on-your-butt downhills), navigating the terrain the best we could, and giving each other a practical hand and oodles of encouragement. So by the time we rocked up to the conference venue ever so weary and dusty and sweaty, I never felt alone or isolated. I had the beginnings of my tribe. And with this sense of belonging and connection, my confidence and comfort grew.

bush adventure therapy expedition
AABAT Pre-Conference Expedition August 2019
CREDIT: AABAT

Coming Home and The Aftermath

All these things I held gently in my heart as I made my way home after the conference, excited for all the wonderful projects across the globe that connect people to nature, and super-excited for the part that I hope to play in the future. Full of stories and inspiration, I joyfully shared the highlights with anyone I came across.

And then unexpectedly it hit me. With the realisation that I was back to the ‘same-old same-old’ I felt the slump growing bigger as I listed off all the things I ‘should’ be doing but wasn’t. My yearning to be outside was incredibly strong, but I ‘should’ go back in and answer those emails and phone messages. I wanted to scream out that it’s not fair it’s so dry here and so green somewhere else, but I thought I ‘should’ just get on with life and stop comparing. And I wanted to be surrounded by my comrades even though I ‘should’ be grateful that I get to work for myself.

Life Goes On – Struggles Included

Here I am at the start of another week, still spurred on by everything bush adventure, still struggling somewhat. And I think to myself “How human am I? How human is it to feel the struggle?” We all have struggles even when life is going well. And from the struggle, when we can step back and look at it with love and support, comes strength, inner knowing, and intentional action.

Bush Adventure Therapy and Deep Listening

That’s what I’m working on this week. Identifying my strengths and especially what I’ve come to discover over the past couple of weeks. Finding that place deep in my heart that knows what I need to do, and being able to trust it to guide my way forward. Deep listening with the land and all that it nurtures (even in drought), deep listening with my community. And deep listening with myself.

That’s what bush adventure therapy means for me – deep listening to land, others and self. Belonging. Connection. Trust.

Daisy Spoke

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.