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.

Improve Your Sleep By Spending Time Outdoors

Use the outdoors to improve your sleep

Did you know that you can improve your sleep by spending time outdoors? In this blog post, I’m going to break the research down into practical bite-sized pieces of information so you can take the steps you need to get a better night’s sleep.

The connections between sleep, the outdoors and mental health

Sleep is closely linked to mental and physical health but nearly half of adults report not having adequate sleep. I’ve written in other blog posts about the complex nature of sleep so I won’t delve into the details here. But it’s important to understand that there are many factors that affect sleep quality and quantity. This means that the research about sleep can be pretty tricky. For one thing, it’s difficult to separate out all the different factors and identify exactly what causes what for different people in different situations. One of the factors that we know impacts sleep is spending time outdoors. So let’s have a closer look at how you can use this all-natural treatment to improve your sleep and feel better.

Day to day stresses affect your sleep

Day to day stresses affect your sleep so you need to develop effective stress management strategies not only to deal with your stresses when you’re lying awake in bed at night, but more importantly managing your stresses throughout each day so you don’t carry them to bed with you. There are many ways you can use nature to help with stress management:

  • The fractals of nature can be soothing. Fractals are the patterns that you can see and hear repeated in nature such as tree branches, ripples on a pond, the shape of snowflakes and the way they fall, ocean waves, the patterns on tree bark and animal skin, the sound of a running stream or a waterfall.
  • Meditation and mindfulness practices are known to be very useful for managing stress among other things, and the outdoors is a great place to practise them. Using your senses, bring yourself into the present moment – what do your see / hear / taste / smell / touch? Meditation and mindfulness practices can also help you refocus your attention and let go of stresses that you’re carrying around with you.
  • Physical activity and exercise are great ways to manage stress. Moving your body triggers changes in your bio-chemistry so that you feel better and manage your stresses better. When you get outdoors you’re more likely to be active than when you stay indoors. The point here is to be intentional about giving yourself outdoors time every day and to be as active as possible.
  • If you can’t get outside, for whatever reason, find ways to bring nature in to you that brings you joy and a sense of calm. You could try opening a window, growing indoor pot plants or flowers, displaying sea shells or even hang up a landscape painting or a photo of a natural setting.
  • Your imagination is another tool for managing stress by connecting you with nature even if you’re not outside. If you’re having difficulty sleeping or want to relax, you can visualise yourself in a natural setting. Invite all your senses to help out so that you truly feel as if you’re in a tranquil location surrounded by the sights, sounds and smells that help you de-stress and relax. I like to visualise myself lying on the sand at the beach and letting my stresses drain away into the sand as the sun warms my skin, the waves softly lapping the shore and the she-oaks waving their branches.

Nature setting - beach

Physical activity and exercise reduces stress levels and improves sleep

When you spend time outdoors you’re more likely to be physically active. Your body was designed to move, to be active, so it’s important to move a lot throughout the day. Activity and exercise also tires you out so you’re more likely to get a better sleep.

Medical conditions and pain can affect your activity levels and your sleep. My advice here is to focus on what you CAN do rather than what you can’t. Seek advice from your health professionals about the best and safest ways for you to be active. In general, something is better than nothing.

According to the research, moderate to vigorous physical activity is the best intensity of exercise to improve your sleep. When you are engaged in moderate intensity activity, you’ll feel your heart rate and breathing rate increase. You’ll feel like you’re working but you can still have a conversation with someone. Step it up a notch to vigorous intensity activity and you won’t be able to carry on that conversation any longer. Measuring intensity is all about your personal experience, so make sure you don’t compare yourself with others.

Australia’s Physical Activity and Sedentary Behaviour Guidelines are a useful guide to improve general health and wellbeing including sleep. Some other countries have similar guidelines developed from recommendations published by the World Health Organisation (WHO) including USA, Canada and UK. The Australian Guidelines state:

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 2 ½ to 5 hours of moderate intensity physical activity or 1 ¼ to 2 ½ hours of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week.

Exercise in the afternoon can disrupt your sleep, especially if it’s vigorous exercise, so for most people the recommendation is to exercise in the morning if possible and preferably outdoors with the morning light (see my next point!)

The research also shows that time spent outdoors at any time of the day may assist with sleep but afternoon exercise is possibly best kept at a gentle level.

Bushwalking

Light exposure can help or hinder sleep

You can use your exposure to light to help improve your sleep. Go outside first thing in the morning – the blue light that is dominant in the morning wakes you up and triggers your body’s production of the sleep hormone melatonin which is released after dark and causes you to feel sleepy. Remember to follow the health guidelines for protecting your skin from damage by the sun.

Every morning when you go outdoors into the sunlight, you re-set your body clock. This is why it’s important to avoid blue light after dark. Put your devices away (remember to mute them!) and do some other activities instead. Think about the sorts of activities that previous generations may have done in the evening such as playing or listening to music, reading, playing board or card games and even going to bed earlier!

A consistent daily routine sets you up for a better night sleep

The research suggests that people with a consistent daily routine that incorporates exercise, time outdoors, meal times and relaxing activities in the evening are more likely to sleep better. Does your daily routine consistently include all these things? If not, how you can you re-arrange things so that it does?

But what if you have children or a baby!?

Disruptions to sleep are inevitable when you have children or are caring for someone else. It’s a 24/7 job and it doesn’t go on forever although it might feel like it at the time! The general recommendation is to sneak sleep in when and where you can and to get support or practical help with your responsibilities. If you don’t have a tribe (or a village) around you, create one for yourself and your family rather than striving for independence. Ask for help.

A healthy daily routine is vital for everyone no matter their age. Australia has developed the Australian 24-Hour Movement Guidelines which complement the Physical Activity and Sedentary Behaviour Guidelines. You can model these guidelines for your family by setting healthy boundaries and routines for everyone that includes outdoors time, physical activity, exposure to natural patterns of light and dark, meal times and bed times.

Tropical Rainforest Adventures with Children

Bring nature into your bedroom

It’s important to have a safe, comfortable sleeping space. You can use nature to enhance your bedroom environment and improve your sleep.

Studies on people who go camping show that many campers sleep better and longer. They also tend to go to bed with the sun and wake up with the sun as our ancestors did. There are probably many factors contributing to this, so I’m not suggesting you move into a tent to improve your sleep, but it’s worth exploring how you might be able to tweak your sleeping environment, evening routine, behaviours and habits to replicate what happens in a camping situation. You could try the following:

  • Dim your house lights after dark and minimise exposure to blue light. You could mute your devices and put them in another room.
  • If you have bright street lights or car lights shining through your bedroom window, think about window coverings that will block them. Change the arrangement of furniture in your room to lessen the problem. Can you grow some plants or install an external window shade that blocks the light?
  • Many people like to keep a light on during their sleeping hours to provide comfort or safety when getting up to the bathroom. Try using a light that has a soft, warm glow rather than a bright light.
  • Air temperature and air flow, or lack of it, can disrupt your sleep. Your body needs to drop in temperature to have a good sleep. Unless you live in the tropics, the temperature normally drops at night time, so be careful not to rug up too much. Likewise, if it’s a hot night, you might need to find ways to cool down such as leaving the windows and internal doors open to allow for air flow.
  • Gazing at the night sky from the comfort of bed can be relaxing for many people, but not for others. Adjust your window coverings and rearrange your furnishings to suit your needs.
  • Waking up with the sunrise and going to bed just after sunset can be a wonderful way to start and end your day. Of course this is different at different times of the year and in different parts of the globe and isn’t always practical. But it’s definitely a habit worth considering.
  • What about the sounds you hear when you go to bed? Many people eventually get used to the sounds in their own neighbourhoods including cars, trains and sirens. But it can also take a while to get used to the sounds of nature at night if you’re not familiar with them. What nature sounds do you find soothing, and which do you find unsettling? How can you intentionally bring soothing sounds into your sleep environment? You could play music that incorporates the sounds of nature or download a ‘nature sounds’ app.
  • Aromatherapy can be used to improve your sleep too. Think about which aromas (or smells) you find soothing in nature and how you can safely bring them into your sleeping space. For example, you could have some fresh or dried lavender in your room if you like that scent, or use essential oils or incense (but for safety reasons don’t keep anything burning or heating when you go to bed, and follow recommended instructions carefully.)

Campsite at Elsey NP

What to do if you need more help to improve your sleep

If your sleep doesn’t improve after trying these strategies, have a chat with your doctor or health professional who can help you explore what you need to do in your situation. There are some medical and psychological conditions such as sleep apnoea, certain chronic diseases and stress disorders that may need more specialised interventions to get you the super sleep you deserve!

It’s up to you now to take action.

What can you do, what’s in your control right now that you can experiment with to improve your sleep? How can you use the outdoors to get a better sleep?

  • Manage your stress levels each day by getting outside or connecting with nature in some way
  • Get outside each day, be more active or increase the intensity of your exercise
  • Spend time outside first thing in the morning to get a dose of natural light that re-sets your body clock and helps you to feel sleepy later in the evening
  • Create a consistent daily routine that includes getting up and going to bed closer to sunrise and sunset, spending time outdoors, getting plenty of movement and exercise, avoiding blue light in the evening and doing some relaxing activities instead of scrolling through your device
  • Model a healthy routine for your children and set boundaries around their activities
  • Bring soothing aspects of nature into your sleeping environment by checking in with your senses – what can I see, hear, touch, smell that is calming and is associated with rest and sleep

Whatever you do, don’t give up too quickly. Stick at it because it can take a while to see the results. We know that even when you implement a new healthy habit, it can take a few weeks or months for it to really kick in.

Download the free printable!

improve your sleepI’ve created a handy hint sheet for you to use to remind you about all the actions you can take to improve your sleep by using the outdoors.

When you click on the image you’ll be taken to the RESOURCES tab on my website where you’ll find this handy hint sheet, along with many other printables which are free for you to download and print for your own use.

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

As I write this blog post, our “Outdoors is my Therapy” podcast listeners are growing in number every day. I have many fabulous topics planned for the podcast including some interviews and stories about outdoor adventures.

I’d love to know if you have a topic about the outdoors that you’d love to hear more about. You can let me know via Facebook, Instagram or email. And join the Outdoors is my Therapy Facebook Group for plenty of inspiring chat and photos about the outdoors.

Daisy SpokeDiscovering 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 In the Great Outdoors

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Daisy Spoke has started some new adventures! 

Welcome to Episode 1 of The Great Backpacking Adventure in which I turn to overnight hiking to learn more life lessons through an outdoor adventure lifestyle.

My best memories and my best learning about life have come from spending weekends and holidays in the great outdoors. As a child my parents whisked us away for family holidays in our caravan or tent, taking in wonderful adventures as we immersed ourselves in some of Australia’s most iconic landscapes. We took walks in the grandeur of rainforested mountains enthralled by stories of our ancestors’ pioneering days. On secret secluded beaches we discovered ocean life washed upon the shore – evidence of another world we could barely begin to imagine. Across the deserts we drove, soaking in the wonder of the sunrises and sunsets, a land of extremes in myriad ways.

Family Beach Camping

My teenage years brought the opportunity to go camping with my Girl Guide and Ranger crews. As a restless sleeper, I knew then that my best sleeps came after a day in the outdoors, hiking, learning woodcraft skills, cooking over a campfire, canoeing, kayaking, abseiling, riding bikes and simply being with others who loved the adventure as much as I did.

Beach Adventures

It was no surprise then that at uni I met and married a kindred spirit of the outdoors. We spent our leisure time exploring all the usual National Parks trails within a few hours drive of the city, playing frisbee in the park, cycling the local roads and pathways, paddling on the bay and local creeks, and filling our lives with regular camping trips near and far.

Rainforest Adventures

As our children arrived on the scene, they too were included in our adventures which were modified to accommodate their growing needs. Nurturing their love of the outdoors has been one of the most rewarding experiences of my life so far. To see their little faces eagerly joining in on walks, creek paddling and bike rides has been completely heartwarming. And to hear their excited voices asking questions, always asking questions, soaking it all in, enthusiastic about nature and adventure, curious about their world and seeing themselves as a valuable and integral part of it has been a spirited journey.

Trop[ical Rainforest Adventures with Children

Through family illness and injury, study stresses and sporting commitments, work pressures and ties to family, friends and farm animals, we’ve kept up our habit of spending much of our leisure time in the great outdoors. Sometimes our adventures have been confined to the backyard (albeit a sizeable acreage of dry bushland) because that’s all we could do at the time. However sometimes our adventures have taken us to amazing far off places – interstate road trips with the trailer packed to the brim with camping gear. We’ve camped and hiked in awe-inspiring places like the The Warrumbungles, Mt Kaputar, the Blue Mountains, Carnarvon Gorge, Atherton Tableland, Central Australia, Birdsville, Innamincka, Gibraltar Range and Sturt National Park. By the time Miss E reached high school, she’d spent more birthdays in our tent than she had at home.

Family looking over FNQ viewpoint

And now this year I sensed I was ready to take on a new challenge. A challenge that would combine my much-loved experiences of camping with the physical challenge of bushwalking – I decided that this year I was going to have a go at backpacking! Something I was never interested in at all until now. I mean, why would you want to carry a heavy weight on your back for hours to a campsite when you can so easily tow a trailer with everything you could possibly need (and more), and pull up right beside a campsite to unpack, in easy walking distance of the bathrooms, and with plenty of walking trails to choose from right where you are! But the inner self doesn’t always operate on logic, and I’ve learned to trust myself when I sense that I’m ready for something new. Back-flipping my thinking didn’t come easily though. I’ve done a lot of soul-searching and asking myself “why?” and I don’t really have that answer yet. But what I do have is a strong pull towards challenging myself, stretching my abilities and coping skills, and discovering new possibilities for myself, not limiting myself. Surprising as it may seem, even to me, the life learning in this backpacking adventure has only just begun!

The beginning of navigation and trekking adventures

Stay tuned for my next episode of My Great Backpacking Adventure as I take off on my first overnight hiking expedition!

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

Women Empowered: Life Without Limits

“Life Without Limits” is the first Women Empowered retreat for 2017 being held in Warwick on the Southern Darling Downs on Saturday 25th February.

This tranquil day of RETREAT will have Kathryn Walton guiding a small group of women through reflections, discussions and creative activities as we explore the perceptions and experiences of  barriers, obstacles, restrictions and limitations in our lives. Identifying and acknowledging these issues is a step towards EMPOWERING ourselves to step into the LIFE we want to live, the ATTITUDE we want to be living with, and the very real POSSIBILITIES this opens up for us. We want to do more than survive – WE WANT TO THRIVE!

By taking time for your own self-care, you will be modelling effective life strategies to your family, colleagues and the wider community of women AND men AND children. Remember, you can claim a 10% DISCOUNT when you register with a friend!

Refreshments, a delicious morning tea, and workshop materials will be supplied for participants. In order to keep costs as low as possible, please BYO lunch. Refrigeration is available, as well as crockery and cutlery.

So ….. are you ready to LIVE a LIFE without limits? Information and registration is available on the link below, or email me for more information 🙂

https://www.trybooking.com/ONZJ

kwalton@condamineassist.com.au

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

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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.