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Movement and Mindset with Jessica Carey

Transcript from the podcast “Speak Out Loud: Stories of Strength from the Southern Downs”

SEASON 2: EPISODE 12

GUEST: Jessica Carey

PUBLISHED: 4th April 2022

[00:00:00] Jessica: When we work on our mindset, when we work on our emotional resilience, when we’re connected to nature and when we’re moving our body, it actually shifts energy. It moves and creates change. And I think within anything to do with movement, it is creating change not only on a physical level, but with your mental health, also with your emotional wellbeing, which are all part of being a human, like when we’re very multifaceted and it’s not a one size fits all thing. It’s about choosing what works for you and, what makes you feel good. And I think that’s really important.

[00:00:42] Kathryn: My guest today is Jessica Carey. Jessica’s deep connection with the Southern Downs Region goes back six generations. In our conversation, we chat about the cycles and the seasons in nature, and that by choosing your mindset and your actions, you also choose to build your personal strength and resilience and this positions you in a much better place to manage the changes, the cycles and the seasons in life. Jessica also shares in this episode, her love of physical activity and sport, and the many opportunities across the region for joining in structured activities like sport, as well as unstructured leisure activities such as bushwalking that gets you connected with nature. Our conversation reflects many of the themes that we’ve explored in Season Two and I’m sure it will inspire you to get out there and get active.

Hello, Jessica. Welcome to the podcast.

[00:01:46] Jessica: Hi Kathryn. Thanks so much for having me.

[00:01:48] Kathryn: Can you tell our listeners what your connection is with the Southern Downs?

[00:01:53] Jessica: My connection with the Southern Downs is very much family-based. So I’ve grown up in the region and I have six generations back, uh, on both sides of my lineage and family line in the Yangan and Emu Vale area.

[00:02:08] Kathryn: During the drought which we had over several years, and that was followed up by the bush fires in 2019 and 2020, I spoke with a lot of people about their experiences. And some words that were commonly used were devastation, hopelessness, and despair. And so clearly for many people, those were really tough times. But at that time, I also recall having some conversations with you too. And you had a slightly different perspective, I’d have to say, which I really think must’ve helped to boost your resilience. You were speaking about the cycles and the seasons in nature and in life, and there are purposes and benefits to each of those cycles and seasons, even though they can be challenging. Could you share some of your thoughts on that perspective with us a little bit more?

[00:03:00] Jessica: I would love to. So in my profession I have a lot of conversations and I hear a lot of stories, uh, from really beautiful and happy memories to really hard times, um, being a hairdresser. Yeah, people are really vulnerable with you. So feelings of devastation and hopelessness and despair were definitely very common during that time and how I look at it from a psychological perspective and a cycles of nature perspective is that we have a life death life cycles. And that happens in nature, that happens within our bodies, our life, our inner world. So when we went through that really, really tough time, which many are still in, it was reflected back to us within what was going on in our internal world. It was really hard to see the devastation that the drought bought just like right now, the land is very fertile. So those cycles of nature are continuous. I have a lot of conversations with farmers and a lot of them are just very connected to those seasons, those cycles in nature. And I really like hearing those stories because it actually teaches us that there is always a time for these things, um, that nothing ever stays the same, that we are cyclic beings. And that what’s really important is to learn how to become resilient through some of those harder times, some of those tougher times in life, um, that we will all face at some time.

[00:04:23] Kathryn: So our thoughts and our attitudes can really have quite an impact on our resilience as well as the actions that we choose to take. Now, I know that you’re someone who highly values health and vitality and resilience. What are some of the choices that you make every day that keeps you feeling strong?

[00:04:45] Jessica: I love this question, Kathryn. Health is one of my highest values because I believe without it, that we can’t actually make the choices from a really clear and vibrant space. So, uh, eating really well from the land from the earth is really important to me, whether that’s growing your own food or going to local farmer’s markets and sourcing locally and seasonally. Really good sleep cycles. I believe that’s really important in how I show up in the world every day is sleep is how our bodies heal. So that’s really important. Movement, so physical activity, whether that’s team sport, getting out in nature, doing a yoga class. Being still for a period of time within that movement is important as well. Being aware of your body. Having really nourishing relationships and being social is part of that as well, whether that is on a hike or team sport, or simply saying hello to my neighbour as they walk past. And having really clear desires and goals are another part of my life of working towards being a really, just the best version of myself in this life. I think that’s really important and I’m really connected to nature. I think we live in an incredible region where nature is at the forefront and I love being connected to her. I think it’s probably the thing that I love the most is, um, it connects to all those other things and it creates a really incredible foundation for the rest.

[00:06:12] Kathryn: And you’ve been involved with lots of different physical activities over the years that you’ve lived in the Southern Downs and even when you’ve gone abroad Jessica. What opportunities are there for people to get active on the Southern Downs?

[00:06:28] Jessica: Ah, where do I begin? There’s so many. I was brought up playing a lot of team sports, so I was involved with netball and touch football um, in particular. I was into athletics and swimming as well. And I’ve always done some type of gym work. So, there is just so many depending on where you want to start. You can pick your team sports, you can pick your individual sports. You’ve got incredible gym facilities in the region. You’ve got, um, some of your unstructured sports, like you’ve got your mountain biking, orienteering so many, so it really depends on the way that you want to move your body, but we are an incredible region, that offers so much for getting outdoors and yeah, just seeing what we’ve got on offer.

[00:07:10] Kathryn: So with so many opportunities out there, how can people find out about what’s out there if they are starting from not doing anything, they don’t know what’s available to them, how can they get connected?

[00:07:27] Jessica: I would say first port of call is talk to people. I think within anything in a small country town, it is asking the right questions and asking around. Secondly, using your social media apps. I think that everything is on there now uh, whether that’s your unstructured or your structured sport. I think, uh, using your hashtags is really powerful, especially on Instagram. So if you’re like hashtagging Southern Downs or Granite Belt, there’s a lot of people who explore this region that are tourists that love coming out here who share pictures and who share what they’re doing to get outdoors. It’s actually how I found a hiking group that I’m now involved in for 25 to 35 year olds in the Southeast Queensland and we do hikes and outdoor activities everywhere, but they also come here. So it’s how I found them. I found them through Instagram and I wanted to meet like-minded young people. Um, yeah, so there’s, there’s so many opportunities if you put yourself out there and aren’t afraid to, aren’t afraid to get a little bit vulnerable and put yourself out of your comfort zone. And the council website has a great foundation on there as well for a lot of facilities and a lot of ways that you can get connected in the region. And also just going to some of the like asking local businesses, go down the main street of any of the parts of our region and ask locals. Locals know what’s available. Um, you’ve got your outdoor sports shops. You’ve got your camping shops. They’re like they’re owned by locals. Locals love this region. They explore and get out there. You’ve got so many ways to find your resources, to get outdoors and love this region.

[00:09:01] Kathryn: What are your favorite ways to get active and why? What motivates you with those activities that you love to do the most?

[00:09:10] Jessica: My favourite ways to get active is I really enjoy hiking. I love experiencing nature in a way, uh, that I’m moving without actually feeling like I’m exercising. So it’s just comes naturally. And like, I can enjoy it with friends. I can also enjoy it solo. I feel really connected when I’m with nature, when I’m in immersed in nature. And when I can experience what what’s on offer there. So for me, it’s, that would be my foundational one. And then I also really enjoy team sport because it’s social. I really, really, I think team sports are really great, great way to flourish. And, um, couple of nights a week for that for me is, um, gives me a good people fix and I can move my body, do some cardio and head home.

[00:10:00] Kathryn: Those places that you like to go hiking, Jessica, could you tell us a little bit more about them?

[00:10:06] Jessica: Oh yes. So my favorite place to go hiking in this region is Girraween National Park. I that’s my local stomping ground. Anyone that I meet in hiking groups, that’s they’re like, Oh, you’re so close to Girraween. And I’m like, yes. Yes I am. And there’s something about that granite in that region in Stanthorpe that has so much on offer, not only for just hiking, but so many other outdoor activities. Yes so that is an incredible part. I also love just going out to Killarney. Leslie Dam’s got some really incredible spots as well. I love watching a sunset out there and, uh, yeah, there’s just so many snippets of this region, but definitely Girraween National Park is something that is very much sought after by most people I meet in a lot of parts of Australia.

[00:10:57] Kathryn: For people who are living in town or maybe don’t have that transport to get out to some of those National Parks, some of those big open spaces like that, what would there be for someone say who’s in Warwick or Allora or in Stanthorpe?

[00:11:15] Jessica: Well, we have really incredible waterways in each of our towns and we have incredible walking tracks that are paths. They’re concreted and at the moment the water’s flowing beautifully. So there’s some really incredible river walks that are really flat, really accessible for children, for anyone who maybe their fitness isn’t up to going on a mountain. So I think our waterways in Warwick, Stanthorpe, Killarney, even, and, um, the centre of Stanthorpe are really incredible ways to start.

[00:11:43] Kathryn: Jessica, you also teach sport. Could you tell us a little bit more about that role that you have?

[00:11:51] Jessica: Uh, yes. So on through the summer I teach swimming. So I swam for a number of years and I believe it’s a life skill that everybody should have, whether that’s swimming in a pool, the beach, or skiing out at the dam, whatever it is, it’s one of those life skills that I believe are really important. So yeah. I love teaching kids swimming. It’s really fun. It’s, I love seeing their development. And I love seeing how they grow in confidence and build body awareness. And it’s something they can take for the rest of their life, which is really fun.

[00:12:25] Kathryn: And I imagine that even for adults who may want to learn to swim, that there are opportunities for them as well. Or it might not be swimming. It might be adults who want to have a go at a new sport that they haven’t done before.

[00:12:39] Jessica: Oh, absolutely. Most of the clubs in town, like most of your team sports or even your local gyms are always providing opportunities for you to move your body and get active and meet people. And yeah, I think you just need to ask around and find one that suits you. And there’s always incredible, incredible ways that you can get moving, get outside and umm move your body.

[00:13:01] Kathryn: For somebody who maybe doesn’t move a real lot, maybe isn’t really physically active, perhaps they have some pain or they haven’t had as many opportunities as somebody else to get involved with sport, or maybe they find it really hard to find the time to do that, what advice would you have for that person?

[00:13:23] Jessica: I would say start small. I think with anything with movement over my entire life, it’s been about setting a goal and slowly working towards it and being really kind and compassionate with yourself because all things take time. And I think resilience is a part of that. It’s nothing happens overnight. So you’ve got the river walks, as I mentioned earlier. And then you’ve also got some of the tracks that are in our region, whether that’s Queen Mary Falls or you’ve got a beautiful track at Girraween called Granite Arch, you know, they’re, they’re very gentle tracks for beginners and a way to move your body in a very short amount of time. But a lot of it’s mindset. A lot of it’s working towards something, knowing why you do it and being intentional about it. I think intention behind anything that you choose to do is really vital.

[00:14:13] Kathryn: Jessica, is there anything else that you’d like to share with us about that power of mindset or choosing to be active and getting connected with our community?

[00:14:24] Jessica: Absolutely. So whether it’s our mindset, how we choose to move our body or getting connected with others, it’s all about how we choose to show up in the world. You know, when we work on our mindset, when we work on our emotional resilience, when we’re connected to nature and when we’re moving our body, it actually shifts energy. It moves and creates change. And I think within anything to do with movement, it is creating change not only on a physical level, but with your mental health, also with your emotional wellbeing, which are all part of being a human, like when we’re very multifaceted and it’s not a one size fits all thing. It’s about choosing what works for you and, what makes you feel good. And I think that’s really important. If you’re flogging yourself to do something, it’s not sustainable. And I think like anything in nature, things need to be sustainable. So again, coming back to connection with nature and connection to cycles, it’s really important that we treat ourselves with love, respect, and compassion. And when we do that, that’s reflected around us as well.

[00:15:27] Kathryn: We mentioned before that you had travelled abroad. Could you tell us a little bit about what you were doing when you were overseas and how that’s relevant for us here on the Southern Downs?

[00:15:40] Jessica: Yes, I would love to. So a couple of years ago I went and lived in Canada for a short period of time. And I worked at a summer camp in BC. So I was working with children in the outdoors doing structured and unstructured movement and leadership. And it was an incredible time in my life. I believe this region is so similar to parts of BC in Canada. Every time I come back through Stanthorpe after being at Girraween, I just, my heart just takes me back to that time. We have so much opportunity in this region and for what’s available to explore, get out doors, be connected, go mountain biking, hiking, not just your team sports. We just have an incredible resource here in, on the Southern Downs. And I’m very passionate about getting people out doors, getting people moving and showing what is on offer in this beautiful region we call home.

[00:16:38] Kathryn: And we started putting together a list of those sports and those unstructured activities which we have access to here on the Southern Downs. And I’m sure that there are many more that we haven’t even thought of but that’s quite some list, isn’t it?

[00:16:51] Jessica: Oh yeah. There’s oh, from orienteering to tobogganing, soccer, netball, volleyball, water polo. You know, we’ve got our gyms, Pilates, yoga, National Parks. You can walk the dog, basketball, like it just, the list goes on whether it’s trials, whether it’s team sport or whether it’s individual, there’s literally something on offer for everybody, especially in a, in a beautiful country town.

[00:17:16] Kathryn: How can listeners contact you if they’d like to find out a little bit more about what you’ve been talking about today?

[00:17:23] Jessica: So I have a website. It is www.jessicacarey.com.au. I have a contact email that is accessible there, and I have social media. So I have an Instagram account, which is underscore Jessica Carey and Facebook is Arise with Jessica Carey. You can find me pretty easily. So yeah.

[00:17:44] Kathryn: Thanks for listening to the Speak Out Loud Stories of Strength podcast with me, Kathryn Walton. I hope this episode inspires you to get involved and to get connected with your community. You can find the transcript and any links mentioned in this episode, in the show notes and please share the podcast with your friends.
We acknowledge and pay respect to the past, present and future Traditional Custodians and Elders of this nation and the continuation of cultural, spiritual, and educational practices of Aboriginal and Torres Strait Islander peoples. Series Two of this podcast has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements 2018.

Tips to getting motivated to exercise

If you ever have difficulty getting motivated to exercise, then you need to read these tips!

Motivation is like a part-time friend

“I know I should exercise, but I just don’t feel motivated” is a very common problem. There can be a big gap between knowing what’s good for you, and actually doing it. It’s easy to allow excuses to creep into your life. They become blocks or obstacles to your own health care – it’s a form of self-sabotage. The point is you can’t wait till you feel motivated, and you can’t rely on motivation to keep your exercise routines in place. Motivation is a fickle feeling! It comes and goes like a part-time friend who is sometimes there in your hour of need, but is often nowhere to be seen or heard.

Commitment, not motivation will see you through

If you can’t rely on motivation, then what can you rely on? What’s going to keep you on track to living the health-filled life you want? You need to get real, cut to the core and examine your values, your priorities and the choices you’re making.

If health is one of your values, if it’s very important to you, you’ll make sure that it’s a priority and you’ll take actions that reflect that. For example, when you have to make a choice between exercising and something else such as staying in bed, watching TV or scrolling through social media, you have an opportunity to prioritise what’s most important to you.

So, what’s on your priority list for today?

What’s on your priority list right at this moment?

Where does exercise rank on your actual (not theoretical) list of priorities?

If you’ve identified that health is high on your priority list you need to be committed to it. Commitment, not motivation, will get you to take action. Keep your commitment to exercise as your focus whenever you need to choose how you spend your time and energy.

Tips for staying committed to exercise

Remind yourself that exercise benefits not only yourself (your physical health and mood) but also those around you. Be the role model you’d like your family and friends to have.
Have a good look at your daily routine and identify the best time and space for your exercise. It has to be doable and work for you in your situation. Don’t give up – changing routines and creating new habits can take a few weeks to settle in.
Find or create a tribe of other people who also value exercising. Join a club or online group that shares your goals and can help you stay on track when things get tough.
Get an exercise buddy so you’re accountable to someone else.
Schedule your exercise into your diary and let others around you know your plans.
Organise yourself by getting your clothes and equipment ready the night before and making sure your plans (eg child care, maps, meeting points) are all sorted.
Pay ahead for your exercise program eg buy a multi-use pass for a swimming pool, gym or yoga classes.
If your day doesn’t go as planned, don’t opt out of exercise altogether – a 10 minute walk is better than nothing. Doing nothing one day easily leads to doing nothing the next day.
Reward yourself for being consistent with your commitment but make sure your reward doesn’t sabotage your efforts. You could reward yourself with some new exercise kit rather than with a cream bun and coke.
Use a calendar, chart or exercise journal to document your commitment and progress.
Use technology to plan, record (and share if you like) your efforts. There are many apps and devices that can record your steps, mileage and heart rate for example. But if you find yourself stressing or obsessing over them, give them the flick. They’re intended to be an aid not a burden.
Exercise can become a bit ho-hum after the novelty wears off or when your body has adapted to the intensity and type of exercise you’re doing. Make sure you change it up occasionally to keep your physical and mental health progressing not stalling. See a personal trainer for a new workout, aim for a mix of indoor and outdoor exercise, go walking with a friend, swim in the ocean instead of the pool, dig a new garden bed or do some fencing as a change from lifting weights.
See yourself as someone on a progressive health journey who values exercise and nutrition rather than focusing on weight loss or physical weakness.
Use an indoor exercise training plan throughout the week to prepare yourself for a challenging outdoor adventure on the weekend.
If your exercise session seems too long, too hard or too boring, break it up into segments or sets. Tell yourself “Just get to that next big tree then you can have a rest” and repeat it till you get to the top. Or if you’re swimming, change your stroke every 10 minutes. Or simply stop and give yourself a pat on the back at intervals.
Set yourself a fitness goal such as entering an event, scaling a mountain you’ve had your eye on for ages, or going on one bush walk every week. Then take little steps towards your goal.
The best type of exercise is the one you enjoy because it’ll have you going back again and again. Put your worries about what other people might think out of your mind and do what works for you.
On those days that exercise seems really hard, focus on something enjoyable or pleasurable in your experience. It might be some little flowers growing in the grass, wispy clouds, a soft breeze, the rhythmic beat of your heart, or the strength you can feel in your leg muscles.
Sign up for a community challenge such as a charity fundraiser or an online challenge to walk or ride or swim a certain number of kilometres in a month.
Take notice of any injuries and seek expert help before they become a problem.
Be firm but gentle with yourself. If you’re tired and carrying extra stress, review and adjust your exercise program to suit. If you’re just a bit tired or feeling blah, remember that exercise gives you energy and improves sleep and attention.
Use visual reminders about your commitment to exercise. Display them as a wallpaper for your computer or phone, stick one on your bathroom mirror, or hang a printed photo or quote in your workspace that keeps you inspired.

The ‘getting motivated to exercise’ trap

Above all, don’t fall into the ‘getting motivated to exercise’ trap. Stay committed to your values and your priorities. Make intentional choices and take deliberate action. Then you’ll savour the benefits of exercise and you’ll be able to let go of your attachment to motivation.

Personal coaching to stay inspired and committed

Would you like support to tap into your values, work towards a personal goal, overcome the messy obstacles that get in the way, and live your best life? My personal coaching program may be just what you need. Contact me for more information.

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.

Asking for help

Does it come as any surprise to you that one of the most common fears people have is related to asking for help? Yet asking for help is exactly what can help us move forward, achieve success, overcome challenges and experience a sense of fulfillment.

What IS the best way to deal with fear so that it doesn’t become a stumbling block and limit your success in life?

In this article I share my tips on managing one of our most common, unspoken fears – asking for help.

Fear is an obstacle to asking for help

Over the past few years my community has been impacted massively by severe drought and bushfires. Before that there were floods. With government and community support flowing in, it’s been interesting to witness how few people asked for the help that was available to them. Yes, we could argue that some of it wasn’t the right sort of help, or not offered in ways that were inviting and accessible. But during confidential one-on-one conversations with farmers, business owners and residents, it was evident that a number of fears were pretty big obstacles to asking for help such as hand-outs from charities and support from health professionals.

fear and possibility

Fear is the voice in your head that tells you not to ask for help

I like to describe fear as the voice in your head that tries to keep you safe. In the case of (not) asking for help, the voice of fear can bring up feelings of shame, lack of worth and pride. The voices of fear say things such as:

They’ll think you’re stupid if you ask for help.
You should be ashamed of yourself for getting into this predicament.
You never get anything right, you’re a failure.
Other people need / deserve help more than you.
It’s your own fault and you don’t deserve help. If only you had done [X] then this wouldn’t have happened.
You should have been prepared for this to happen, now you have to put up with the consequences.
You got yourself into this, you’ll have to get yourself out of it.
Asking for help is a sign of weakness.
Taking handouts would prove how lowly you are.
If you ask for help they’ll say ‘no’ then you’ll feel even worse.
Fear is trying to keep you safe but sometimes it oversteps the mark

Fear is trying to keep you safe but it can overstep the mark!

It’s just as well you have an in-built system of staying safe because there are dangers in our world that you need to prepare for and protect yourself from. Fear gets you ready to fight off the danger, run away and hide from it, or freeze. Even when there is no logical risk of danger, fear will continue to search for the possibility of it … just in case. This includes physical as well as emotional danger.

In most situations, asking for help isn’t going to put you in physical danger especially when it comes to asking for help that’s been offered to you by organisations and governments to assist with natural disasters. However emotional safety is at risk. Asking for help means opening a part of yourself that you usually keep hidden away. You feel vulnerable asking for help because those voices of fear have been shouting loud and clear and before you know it, you believe every word they say – even if it’s not true! In an effort to keep you safe, fear can overstep its mark and keep you small and scared, floundering in the wilderness of independence and isolation.

fight flight freeze OR pause breathe think

Put fear back in its place

Despite how tempting it might seem to completely do away with fear altogether, it’s an essential mechanism for survival. You can use the following strategies to keep fear in its place so that you don’t avoid asking for help when it could actually be, well, quite helpful to do so!

Listen to the voices of fear

It will seem strange at first, but no, it doesn’t mean you’re going crazy! What’s behind your voices of fear? Is is worry about what others think? Is it about people-pleasing? Is it shame and feelings of lack of worth? Guilt? A sense of failure? A desire for independence? Something else? When you get to know what’s behind your fear, you can respond to that instead of the fear itself.

Practise noticing when fear steps across the line of reason

Keep practising this noticing technique your whole life long. Simply noticing and remembering that fear is trying to keep you safe can settle those voices down a little bit.

Speak back to the voices of fear that are stopping you from asking for help

You could say:

Where’s the evidence for that?
Just because that happened before doesn’t mean it will happen again.
I pay my taxes and I deserve to claim some of that back in help.
We’re all wiser with hindsight. I did the best I could with the knowledge and skills and resources I had then. I can do my best now and that includes asking for professional / financial help.
I ask the solicitor for specialist advice about legal matters. I ask the garden shop for specialist advice about my garden. I ask the shoe shop for advice about buying new shoes. I can ask for help for anything I like including my relationships, my finances, my mental health.
If I ask for help, it will make other people feel like they can ask for help too.

Use some metaphors to re-imagine how your fear is behaving and how you could manage it

For example, you can picture yourself in a car putting fear in the back seat, strapping it in with a harness, and taking charge of the steering wheel yourself. If you are avoiding asking for help because the voices of fear are jumping up and down and shouting at you that everyone will think you’re stupid, don’t allow them to take control of your every movement. Be in charge of your emotions rather than allowing them to be in charge of you.

Another metaphor is to imagine that your voices of fear have a volume dial. You have control over how loud you allow your voices to be. Dial them down when they are clearly being irrational and there’s no evidence for what they are saying. Allow the volume to be louder when the risk of danger is higher.

Tell someone that you’re feeling reluctant about the idea of asking for help

Worries like these hate the light of day and as soon as you bring them out into the open, they tend to reduce in size or go away altogether. Fears about asking for help can seem very worrying when we keep them to ourselves; they gain power in your silence. Talking about your fears can lead to practical solutions that make it easier to ask for help.

Asking for help is not a sign of weakness.

It uses inner courage and strength. Asking for help is a good thing. It’s how you find out information, learn and grow. It means you put the well-being of your loved ones above any fears or misgivings you harbour about asking for help.

are you feeding your fears

Use fear as a stepping stone to asking for help and achieving success

When you are ready, willing and able to ask for help, you put yourself in a powerful position to move beyond the position you’re currently in – whether that’s financial stress, relationship difficulties, health problems or anything else. You position yourself to succeed and experience a sense of fulfillment by overcoming the challenges. Don’t let fear become the stumbling block that prevents you from asking for help. Use it as a stepping stone to success.

Physical Activity and Exercise: What’s stopping you?

When it comes to physical activity and exercise, we all know it’s good for us, but there are plenty of things that can get in the way. I wonder …..what are the obstacles that get in your way of being active?

Is it time? Money? Health? Weather? Tiredness? Maybe you want an exercise buddy? You don’t know what’s around or how to get started? You have caring responsibilities for other people? Or perhaps you’re worried you’ll be the slowest, most uncoordinated, oldest, or the only one without the latest trendy gear? Maybe pain or worry about medical issues is an issue?

There are so many things that can stop us even before we get started, or that get in the way of keeping the momentum going. It’s one thing to know that physical activity and exercise is good for us, and it’s definitely another thing to actually get out there and do it.

Move Your Large Muscles

The evidence is rock solid – no matter where you live, how old you are, or what your cultural background is. One of the best things you can do for yourself, family and community is to get moving. This means doing activities that use your larger muscle groups. I’m talking here about movements that involve your whole legs and whole arms or your whole body, so if you think that shuffling that pack of cards or pressing PLAY on your remote is considered movement, then you’re simply cheating yourself and your health.

Large muscle movement also means you’ll use more energy, something that’s pretty challenging when you feel tired. I know it sounds illogical, but when you’re tired, you generally feel better if you get up and move, or better still, do some exercise (see below) because movement and the right intensity of exercise can ‘give’ you energy.

And it doesn’t matter whether you’re moving because of work tasks, home activities, for leisure or for transport. Simply moving instead of sitting, standing or lying down for long periods reduces your risk of developing certain non-communicable diseases including depression, and poorer general health. The World Health Organisation (WHO) has published recommendations about physical activity to improve the health of the world’s population. These recommendations have been developed after comprehensively examining hundreds and hundreds of studies from all round the globe. Many countries, including Australia, have used these recommendations to write up specific guidelines to help us get more active. It makes sense from an economic as well as a health and wellbeing perspective to get moving.

The Australian Guidelines for Physical Activity and Sedentary Behaviour

The Australian Guidelines for Physical Activity and Sedentary Behaviour state that we should aim to:

Accumulate 2 ½ to 5 hours of moderate intensity physical activity (this takes some effort but you can still talk while moving) or 1 ¼ to 2 ½ hours of vigorous intensity physical activity (this takes more effort and you will be breathing faster – huffing and puffing), or an equivalent combination of both moderate and vigorous activities, each week. (The everyday-easy-to-understand-version of this is 30 – 60 minutes of exercise per day depending on intensity!)
Be active on most, preferably all, days every week.
Do muscle strengthening activities on at least 2 days each week.
Doing any physical activity is better than doing none. Start by doing something, and gradually build up to the recommended amount.
Minimise the amount of time spent sitting and break up long periods of sitting as often as possible.
The guidelines now also include recommendations for children over a 24 hour period which includes sleep and activity routines.

Exercise vs Movement

If you’re ready to take your general moving and grooving up a notch and reap added health benefits, then an exercise plan will help you to structure your physical activity to reach your health or fitness goals. Basically, exercise is a routine of physical activity with the purpose of improving one or more aspects of fitness, for example, strength, aerobic capacity, endurance, flexibility. And it’s amazing how a bit of huffing and puffing each day can improve your mood as well as your general health! But don’t go it alone. There are a number of health professionals who can support you towards improved health and mood so you reduce the risk of injury, sickness and low motivation.

Invite others onto your support team!

Your doctor

If you have any health, injury or medical issues you are concerned about, please check with your doctor before starting an exercise program. Once approved, you can also ask for a referral to an exercise physiologist or exercise scientist, or you can refer yourself. Your doctor can also help you access help for respite (if you are a carer) and other services that will help you to get more active.

Exercise physiologists and exercise scientists

Exercise physiologists and exercise scientists have trained at university level to support people to get more active, and many of them specialise in working with people with medical issues. Most health funds provide a rebate for consultations, or you may be eligible to access a Medicare rebate or even fully funded consultations with a referral from your GP if you are eligible.

Personal trainers

Personal trainers usually have Certificate or Diploma level qualifications to provide exercise programs to help you reach your fitness goals. You can find personal trainers at many recreation centres and gyms, as well as self-employed in the community.

Group exercise & exercise buddies

Exercising with other people can be very motivating for a lot of us. Being able to socialise whilst moving can make it more enjoyable. Many recreation centres including swimming pools and gyms offer group exercise classes. Have a look for a class that is appropriate for your health needs and fitness goals. If you’re unsure, ask at the centre. Recreation centres and other fitness organisations can benefit from your feedback as it helps them to develop programs and classes to meet the local need. Don’t forget, you can also create your own opportunities for group exercise (or general movement) by asking a friend to go walking with you, have a round of golf, do some gardening or housework together, or walk to your favourite cafe for a cuppa and back home again.

The best advice is to move more, sit less

So remember, no matter what’s getting in the way of movement (that is, your physical activity and exercise), there are people here to help you. You are the captain of your own ship, and you can invite anyone onto your team. Remember that ‘something is better than nothing’ and you can gradually build up from ‘something’ to more and more. The main point is that simply by moving more and sitting less, you’re being kind to yourself and reducing your health risks. So keep moving, just keep moving, and gradually work your way to better health.

How to Look After Your Own Mental Health

Many of us have grown up believing that to be a ‘good’ person we must always put others before ourselves. Whilst it’s important to care for others and contribute to society in positive and constructive ways, it’s very unfortunate that many people stop caring for themselves and find it difficult to ask for help. We don’t want to burden our families, friends or even our doctors with our ‘problems’ so we tell ourselves that things will get better soon if we keep going, keep pushing on, put on a brave face and try to figure things out for ourselves. There can be a lot of shame and worry that stops us seeking help.

It’s okay, and in fact completely normal, to have moments of despair, anger, sadness, disappointment, grief, anxiety, frustration and confusion. When we accept this is a normal part of being human, it can be a little easier to reach out and ask for help, or share our upsets with someone else. There are different ways you can access help without feeling like you are being burden on others around you.

1. Counselling

My clients often tell me they come to counselling because they want a safe, confidential, unbiased space to talk through life’s challenges and unload the heavy issues they’ve been carrying. Counselling can also help you problem-solve, prioritise, and develop new skills and strategies. There are many types of counsellors so I recommend talking to your GP who can match you up with a counsellor to meet your needs.

GP Mental Health Treatment Plan

If your GP creates a Mental Health Treatment Plan for you, they can refer you to an accredited Mental Health Worker such as an Accredited Mental Health Social Worker, psychologist or other mental health worker with a Medicare Provider Number. You can then claim a rebate from Medicare for up to 10 sessions. Some Mental Health Workers bulk-bill or offer discounts for Seniors or Health Care Card holders.

Urgent Help

If you are feeling very stressed or suicidal, your GP or hospital doctor can refer you to a service that is ready to respond and support you very quickly.

Self-refer

If you prefer, you can self-refer to a counsellor but you will not be able to claim a Medicare rebate. You may be eligible to claim a rebate through your private health insurer however it is important to check before going ahead.

Public Health

Other services are available through the public health system which may be a good fit for your needs too. Your doctor can give you guidance on the best service for your needs.

2. ‘Low Intensity’ Face-to-Face Support

If you don’t think you need counselling but you’d like a bit of support, you may be able to participate in a local group or individual program such as mindfulness training or coping skills training. Once again, the best way to get connected with the right service is having a chat with your GP. Your regional PHN website may also also list these services. Many ‘Low Intensity’ services are funded or subsidised by the Federal Government or not for profit organisations which makes them more affordable.

(For example, if you live in the Darling Downs and West Moreton region you might like to have a look at a clickable map with a list of mental health services.)

3. Online Services and Supports

If you don’t think you need to see a professional, you can access online services and supports. This is not a substitute for individual counselling, but it can be a terrific way of finding information and support from the privacy of your own home. I suggest using websites that are supported or authorised by Australian government bodies or universities so that you know you are getting the best evidence-based information and support. Here are a few recommended websites to get you started:

Black Dog Institute

Black Dog Institute translates world leading research into easy-to-understand information to build a mentally healthy world. On this website you can find:

Self help tools and apps
How to help someone else that you are worried about
Fact Sheets on mental health topics including:
- depression
- anxiety
- Managing your mental health and well-being with the Internet

Beyond Blue

Beyond Blue provides information and support to everyone regardless of age or where you live. On this website you can find:

Support services for yourself or someone else
Information about mental health including anxiety and depression
Online forums
Online web chat service (you can text or type a conversation with a support worker)
Phone and email support services

DV Connect and Womensline

DV Connect Womensline is the only statewide telephone service offering 24/7 support for women who are experiencing domestic or family violence. They offer free, professional and non-judgemental telephone support wherever you live in Queensland. They can arrange practical assistance such as crisis counselling, intervention, transport and emergency accommodation for Queensland women and their children who are in danger from a violent partner or family member. Browse the website or call 1800 811 811 (free call from any public phone).

Men’s Line

Men’s Line offers telephone and online counselling for men with family and relationship concerns or mental health concerns. On this website you can find information about:

anger, anxiety, depression, stress, responsible drinking
relationship problems
family violence
how to help yourself or someone else who is having suicidal thoughts
telephone, online chat, and video chat counselling

Jean Hailes for Women’s Health

Jean Hailes for Women’s Health combines research, clinical care and practical education for women and health professionals. They translate and disseminate research and medical evidence into easy to understand health information. The website includes information about a very wide range of women’s health topics and includes:

booklets, fact sheets, articles
podcasts
webinars
recipes
tutorials
workplace health
Women’s Health Week

Do YOU have a favourite online resource? I’d love to hear! Send me an email with your tips and hints!

Calm on the outside, agitated on the inside

Calm on the outside, agitated on the inside. Does this sound like you? How is that for you? Is it working in your favour? Or is there something you’d like to change?

Picture This

Goomburra landscape — The stunning landscape at The Grain Shed Retreat, Goomburra Valley (PHOTO CREDIT: Darling Downs Wellness Therapies)

I’d like to invite you to picture yourself relaxed and at ease sipping a cool drink as you gaze out at the rugged mountains and the ancient valleys that surround you. A gentle breeze reminds you of the changing seasons. Thinking towards your future, your confidence rises. Your calm demeanour is a reflection of genuinely feeling calm on the inside. You’ve gained clarity about your dreams and goals, and you’ve tapped into your inner strengths. In the company of like-minded women, you’ve acknowledged the challenges that have held you back. The time for change has come. You’re ready to do things differently, to make self-care a priority, to celebrate who you are, and to take actions that align with your values and purpose.

With a clear plan for working towards your personal goals, you know just what you need to do. You no longer waste your energy stressing over things you can’t change. As you focus more and more on those things you have control over, your circle of influence expands. As you become increasingly inspired by your dream, so too you inspire others around you. Despite the inevitable challenges, you stand grounded in confidence knowing that you’re never alone, that you have the inner and outer resources to maintain your momentum.

Does this sound like you? Or perhaps something you’d like to experience in life?

Inner self, outer appearances

No matter how you appear to others, you are the only one that truly knows your inner turmoil, struggles, challenges, and disappointments. You might go through the motions of being a high functioning worker, mother and partner, but inside you could be experiencing agitation or distress. Lost dreams, worries, a lack of fulfilment – these are just some of the experiences women often keep to themselves. Stewing away inside they create a hot bubbly mess that has us feeling bitter and helpless. But still, we push on. Not happy or content. But we keep on going.

What if I told you it doesn’t have to be this way?

It’s true ….. it doesn’t have to be this way. I know. I’ve been there. Several times. I’ve also walked alongside many women who’ve experienced something similar themselves. We all have a different story, different experiences, but there are also many common threads. By sharing these threads, we get to weave a new story. A more powerful story that builds us up, that empowers us, instead of depleting us.

Companionship, community and connection are key factors

Companionship and community are two of the keys to writing a new story. When we’re very isolated from others we have difficulty thriving. Looking back I can clearly see the turning points in my own life when I connected with the people who became my tribe. I’ve had a couple of very special relationships with other women who truly ‘got me’. They accepted me just as I was. They lifted me up and showed me there’s more to life than the narrow window I’d been looking through. They demonstrated assertiveness and values-based action. They were friends and mentors who have had a profound impact on how I saw myself.

In recent years I’ve also had the privilege of being part of a community of women who openly encourage, inspire, embrace, love and connect with each other in incredibly meaningful ways. This tribe of women reflects many of the values so important to me – independence, connection, innovation, peace, creativity, courage, companionship, community. They’ve taught me that I am enough. Just me. The way I am. No labels. No definitions. No limitations. And that’s given me the space to be even more than I ever thought I was or could be.

I’m still an introvert, I still love my time alone. But now it’s not lonely alone-time. I am deeply connected with others and I’m part of a tribe. We don’t desperately need to be with each other all the time. But the fact that we know we’re a stand for each other, that we’re part of a supportive community, makes each of us stronger and enables us to make a difference in our worlds – both inner and outer.

Women Empowered Retreats

This is my philosophy behind the Women Empowered Retreats. I know the benefits of connecting women together in deep, rich, meaningful conversation. I know the power of sharing stories in safe spaces. The power of connection and community. The power of knowledge and information sharing. The difference that inspiration makes to our sense of happiness, contentment, and fulfilment. The feeling of being calm on the inside, not just looking calm on the outside.

Every woman is drawn to our retreats for different reasons and will have a different experience from anyone else. Each retreat explores a different theme that weaves together elements of personal growth. But at each retreat we come with an open mind. We seek to be informed, inspired and empowered to be ourselves. We offer a gentle balance of information sessions, reflective activities, mindfulness practices, creative arts, movement, nature, and soul-nourishing food.

Whether you are simply looking for time and space to recharge, or if you are looking for a deeper meaning in your life, you will be inspired and empowered to live the life you love.

An invitation to discover calm on the inside

If this sounds like a slice of heaven to you, then we’d love you to join us for any of our upcoming retreats. This could be the beginning of your journey to discover what it feels like to be calm on the inside, or perhaps it’s an opportunity to connect with a community who will inspire you as you take action towards your dreams. Whether you’re a local or a visitor to the region, whether you come alone or with a friend, you’ll be joining a strong, growing community of women who know the value of self-care, personal growth, and connection with others.

Our upcoming “Women Empowered’ events include:

“Yarn & Yoga in the Country”
Friday 26th July 2019 during the Jumpers and Jazz in July Festival

(PHOTO CREDIT: Darling Downs Wellness Therapies)

Hike Your Mountain (June 2019)
Yarn and Yoga in the Country (July 2019)
Women’s Health Retreat (September 2019)
Spring Retreat (October 2019)

To keep up to date with details as they are released, subscribe to my emails via my website and follow me on Facebook.

How to exercise on a budget: what about walking?

How DO you exercise on a budget?

There are so many pressures to spend your hard-earned money on, well, ummmm ….. basically everything! Including exercise. If you tune into the world around you or if you’re easily hooked into comparing yourself to others, you’ll probably believe that you HAVE to pay for a gym membership, you HAVE to buy fancy equipment to get fit, and that you HAVE to have the latest super-tech clothes if you intend to work up a sweat (which kind of goes along with exercise!).

Well I’m telling you that all these have-to’s are simply not true. Sure, some of those fancy clothes or equipment can enhance your exercise, but for aeons humans have coped quite well with little or no special exercise equipment. I mean, exercise is basically improving your strength and aerobic health through activity that puts a load on your body. It doesn’t HAVE to cost anything, and crying poor is never a reason to stay on the sofa.

Back in my day …..

Ask your grandparents or great grandparents (if they’re still around) and they’ll tell you what it was like back in their day. I bet they’d say no one needed any gyms or fancy schmancy pants in the olden days: exercise consisted of a hard day’s work out on the farm fixing fences, collecting and chopping wood for the kitchen fire, walking to the shop and doing the laundry in a boiler!

You don’t need a big budget!

Yes, times have changed and it’s a different world we live in, but there are some things that have stayed the same. To exercise on a budget, you simply get back to the basics – focus on your daily dose of physical activity instead of the frills-and-all approach that can suck you in. Get yourself a decent pair of shoes, pull on some comfy clothes and a hat. Slap on some sunscreen. Grab a bottle of water. And you’re all good to go walking, one of the best and most accessible types of exercise we have.

Why is walking ideal? Oh my goodness, let me count the ways!

You can set your own pace
It’s convenient – slip on your shoes and get out the door no matter where you live or work or travel
You can do it alone or in a group
You’ve probably already got everything you need to go walking
If you don’t have everything, you still don’t HAVE to spend a lot to get started
No special equipment needed
It’s free in general – to tell you the truth, there are a few places I’ve been to that charge a small fee such as a day entry fee to some National Parks or car parking fees in busy tourist or urban spaces, but that’s the exception not the rule. Walking is one of the cheapest ways to exercise on a budget.

Walking ….. “BORING!”

Walking is boring, you say? Well, anything’s boring if you repeatedly do the same thing day after day, in the same place, and in the same way.

Never be bored again!

Here are some ideas to vary up your workout so you’ll never be bored again, even if you need to exercise on a budget (and that’s most of us)!

Mix it up – walk in different places
Choose different length walks – some days go long, and other days go short
Go solo, or meet up with a buddy
Join a walking group
Have a go at Park Run
Change up which direction you go on your usual route
Challenge yourself to an uphill climb
Relax with a downhill walk
See the city sights on an urban walk
Climb those stairs – repeatedly!
Go exploring on a water walk – river, dam, ocean
Treat yourself to a bushwalk – check out National Parks, State Forests, reserves
Wander along the beach, feel the sand between your toes
Walk with a purpose: walk to work, school, a friend’s place, bus or train station, shops
Swap your usual routine and enjoy the sights at a different time of day
Grab a map and compass and give orienteering a go
Use a navigation app or device to pre-plan your walk – you can even be really creative by designing a funky picture that overlays the streets and then follow that on your walk
Pace the paddock or local park
Walk with a backpack for added load, or take some light hand weights
Walking meetings are all the rage!
Have a walking break at lunch time or after work to wind down and de-stress
Leave your car a few kilometres from work or the train / bus station and walk the rest of the way
Earn as you walk – deliver newspapers or pamphlets house-to-house
Go window shopping
Take your kids for a walk after school while everyone chats about their day

Walking can be your go-to exercise too!

Walking has always been my go-to exercise because I can do it almost anywhere, any time, with little equipment, no expense, and all the benefits of feeling great and knowing I’m giving my future health an awesome boost! And you can too! Start with any of the ideas above and let me know how you go, or share your other ideas with me on how to exercise on a budget.

8 Reasons to Get Back to Nature

In a world that expects us to be efficient, effective and resourceful, we risk letting go of those things that sustain our energy, health and creativity. One of these things is time spent in nature. Here are 8 reasons why time spent in nature is never a waste of time.

1. Nature is a sanctuary from the pressures of modern life

We live in a world that expects us to deliver outcomes and meet deadlines. We have constant pressure to be productive and to not waste time, energy or resources. Many people feel increasingly stretched and strung out with our outcomes-based society. Nature provides a sanctuary from the pressures of modern life. When we step outdoors into the forests, mountains, deserts, beaches and waterways, we immerse ourselves in a bigger world. We are at play, not at work.

Nature setting - beach

2. Nature gives your brain a break

Brains are like busy factories mass producing thoughts, decisions, predictions, reflections, assessments, judgements, assumptions and beliefs all whilst keeping our hearts beating and our lungs breathing. There’s a lot going on inside our heads whether we realise it or not. Getting outside into some green space gives your brain a much needed break from the type of thinking it does all day. Nature is a trigger for your brain to switch modes and operate on a different level – a bit like a mini holiday!

3. Nature restores and re-energises

When we’re busy we tend to cut back on things that seem less important or urgent at the time. Usually this means we cut ourselves short on self-care. We run ourselves into the ground working harder and faster whilst putting less priority on how we are going to sustain the pace. Half an hour outdoors can be enough time for your mind to begin to reset and for your body to feel re-energised. It’s an investment you can’t afford to miss.

Nature - mountain view

4. Nature refocuses your attention

Modern life runs at a pace requiring us to be thinking and doing multiple things at once. Research shows this isn’t necessarily the most efficient (or joyful) way of living. When we focus on one thing at a time, we tend to operate more efficiently and effectively. Although it might feel slower because you’re used to being in the fast lane, it’s actually more productive in many situations! Regular time in nature can teach you to bring your attention to your immediate surroundings. This helps you to let go of your stresses, gently engage all your senses, and refocus your attention when you’re back in your everyday routine.

5. Nature shows you how to slow down

Do you find yourself reacting to a pressured lifestyle by working even harder, hoping that when you get to the bottom of your ‘to do’ list you’ll be able to relax? Sorry folks that isn’t a strategy that is sustainable over the long-term unless you give yourself regular breaks to slow down and switch off. Your ‘to-do’ list will never go away. There will always be something else that demands your attention. When you prioritise time in nature, you learn to slow down – in a good way. Your brain has a much needed rest and you come back to your ‘to-do’ list with a fresh perspective and new energy.

6. Nature stimulates creativity and innovation

You don’t have to be an artist to appreciate the special gifts that nature has on offer. Any one of us can savour the creativity and innovation that often comes with time spent in nature. Perhaps it’s associated with the opportunity to slow down and refocus, I don’t know for sure. But what I do know is that some of my best and most successful ideas have come to me when I’ve been out walking or riding.

7. Nature gets you active

A major contributing factor to chronic disease, including depression, is inactivity. Nature is the natural antidote to a sedentary lifestyle. With so much space to stretch out and explore, so many wonders to be discovered, so much fresh air to breathe and trees to hug (well, maybe that’s just me), what more incentive do you need to get out and get active.

8. Nature improves efficiency and effectiveness

Have you ever gone in search of the perfect time management technique, tool or app hoping to be rescued from the stress of managing multiple roles and responsibilities? Despite the numerous time management tools available to us, time management is actually all about managing YOURSELF, not time. If you really want to improve efficiency and effectiveness, invest part of your day, everyday, outside in nature. If you’ve read all the other reasons why time spent in nature is not a waste, then it will be obvious to you that it’s one of the best investments you can make to improve your effectiveness and efficiency at work, home and in your relationships with other people.

Let's sum up!

Time spent in nature is NEVER a waste! Oh let me count the ways ….. (well, at least 8 of them anyway!)

1. Nature is a sanctuary from the pressures of modern life

2. Nature gives your brain a break

3. Nature restores and re-energises

4. Nature refocuses your attention

5. Nature shows you how to slow down

6. Nature stimulates creativity and innovation

7. Nature gets you active

8. Nature improves efficiency and effectiveness

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

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

Top Ten Tips for a Good Night’s Sleep

“A good laugh and a good sleep are the best cures in the doctor’s book” (Irish Proverb)

There’s no doubt about it, a good night’s sleep can make all the difference to how we feel and how well we function. In this article I share my top ten tips for a better sleep.

Sleep affects mental and physical health

Sleep is a vital ingredient for physical and mental wellbeing, yet 33-45% of adults report having inadequate sleep*. The consequences of poor sleep are not just cosmetic (“Oh gawd, look at the dark circles under my eyes!”). Of more serious concern to the individual and the whole community are health problems, worker safety and performance, and risk of motor vehicle accidents.

Sleep is complicated!

The research tells us there are many factors that affect sleep quality and quantity. Now everyone’s different and some of us are more sensitive to some of these factors than other people. It’s not a black and white science that we’re dealing with – many of the studies have been done in clinical settings (not in the home) and have tested for more extreme conditions of one factor at a time, rather than a mixture of different factors that we’re more likely to experience in our everyday lives. Sleep is a complicated process. The cause and effect is not always direct and clear, so what seems helpful at first glance (for example drinking alcohol or smoking before bed), may actually be masking the issue (such as stress and anxiety).

Find out what works for YOU

So part of the trick to getting a good sleep is getting to know yourself first including what’s most likely to help and hinder your own situation. The research base is a great place to start experimenting to see what conditions work best to give you a refreshing night’s sleep.

Here are my top ten tips to improve your chances of a fabulous sleep:

1. Feelings of safety

If you don’t feel safe, have a chat with someone you trust, or your doctor or a counsellor to develop a plan to feel safer.

2. Caffeine, alcohol, tobacco and other drugs … and food

Substances such as caffeine (think coffee, chocolate and energy drinks), alcohol, tobacco and other drugs may bring a temporary feeling of relaxation, but they can also disrupt hormone production, sleeping rhythms and other health issues. Likewise, your eating habits may have an impact on your sleep. Avoid spicy foods if this causes discomfort and avoid large meals and drinks at bedtime. There is some evidence that certain foods might help you sleep better – wholegrains; some nuts, fruits and dairy foods; and caffeine-free tea.

3. Pain levels

Chat with your doctor or health practitioner if pain is preventing a good night’s sleep. Pain is a complex phenomenon with a wide range of causes. There are many different pain management techniques to choose from – find out what works best for your overall health and wellbeing.

4. Medication

Some medications can make you feel drowsy, and others can make you feel more alert. Check in with your doctor or pharmacist for advice on anything to do with medication.

5. Exercise and napping

In my professional (and personal) experience, one of the most effective ways to improve sleep is to increase your exercise, especially in the morning. Moving around throughout the day and reducing how long you are sedentary for is also helpful. Some people find it helpful to have a short nap during the day, but later in the afternoon may disrupt your night time sleep.

6. Light and dark

Get yourself some morning light. This triggers the production of melatonin, a hormone responsible for your inner body clock – you’ll feel sleepy when it gets dark in the evening. Despite many people using TV and devices just before bed or even while they are in bed, the type of light they emit and the stimulation they provide can really impact your sleep. The recommendation is to turn devices off an hour or so before bed and don’t take them into your room.

7. Stress Management

Manage your daytime stresses so that you’re not holding that tension when you go to bed. Learn body relaxation techniques as well as mind relaxation techniques. Mindfulness training is particularly useful. If you’re locked into a vicious cycle of insomnia, it can be helpful to have some cognitive behavioural therapy sessions to power up your thinking and make positive changes to your sleep.

8. Routine

Find an evening routine that’s helpful and then follow it. This might take some experimenting to see what soothes you and what stimulates you. Make your routine a habit, and remember that it can takes weeks of adjusting to a new habit or routine before you see the full results.

9. Environment

Are you comfortable in bed? Is it too hot or cold? Too soft or hard? Noisy? Smelly? Too light or too dark? Is it relaxing and comforting? Avoid doing work or studying in your bedroom as this can build an association with a wakeful or stressed state.

10. Caring Responsibilities

Are you responsible for the care or wellbeing of other people, livestock or pets through the night? If possible share your caring responsibilities with someone else so you can take turns at sleeping a bit longer, or a bit better.

Let's sum up!

So there you have it – my top ten tips to improve your sleep, and the best thing about it is you can start experimenting right away! If your sleep doesn’t improve after trying these strategies, make sure you have a chat with your doctor. There are some medical and psychological conditions that may need more specialised interventions to get you the super sleep you deserve!

*”Report to the Sleep Health Foundation 2016 Sleep Health Survey of Australian Adults” Robert Adams, Sarah Appleton, Anne Taylor, Doug McEvoy, and Nick Antic (The University of Adelaide, The Adelaide Institute for Sleep Health) Read the report

5 Hacks to Save Time for Busy Women

Stress management skills are invaluable, and for busy women juggling lots of hats at once, they are a necessity. So what does stress management actually look like? As with many things, there isn’t a one-size-fits-all solution to managing stress. It’s different for everyone and everyone is different. But we can dig through the layers of stress that many busy women carry around with them and focus on a few strategies that prevent stress becoming a problem in the first place. Time is one of the most common elements that contribute to stress. Read on to learn about 5 hacks that will save you both time and stress.

Hack #1 Be self-disciplined

Busy people are constantly on the go, moving from one task to another, often in a reactionary way. Distractions can side-line us into all sorts of things that are neither urgent nor important. Learn to discipline yourself to stay on task (unless there’s an emergency of course!) and to say ‘no’ more often. Whenever you say ‘no’ to someone, something, or yourself, it opens the space for you to say ‘yes’ to the most important things in your life. Ultimately, by avoiding time wasters you’ll save your time for the most important things in your life and feel much less stressed!

Say no so I can say yes

Hack #2 Batch your tasks

I LOVE this hack! Batching can be done in just about every area of life. Here we’re thinking about mostly routine tasks that can save you time when you use a ‘mass production’ or ‘assembly line’ approach. My favourite batching hacks include:

Get the ironing done and dusted all at once instead of one item at a time (and usually in the hectic rush of getting ready for the work / school day).
Bake multiple batches of muffins at once and freeze heaps of them for next week
Cook double quantity meals and either freeze or refrigerate the leftovers for another night (think savoury mince, risotto, lasagne – all delicious and can be reheated, re-purposed or dressed up for another night).
Work tasks can often be batched too. For myself this includes blog writing, administration tasks, making videos, and creating social media postings.

In what other ways can you save time and reduce stress by using the batching hack?

Fresh baked pie

Hack #3 Be selective

Time is a commodity that we trade for something else like money, leisure, work, travel, sleep and so on. Is there room for you to be more selective about how you trade your time? Are you unnecessarily busy? Are you trading your time for something of inferior value? If so, you can begin saving time by taking up the habit of asking yourself “Is MY time worth trading for THIS?”

time management clock

Hack #4 Delegate, let go of full control

Ouch, easier said than done! Yes I KNOW! The struggle is real when I want things done ‘the proper way’ and it seems I’m the only one who CAN or WILL do it that way. Sigh ….. let’s get real here though. When you delegate tasks you’re also giving the other person the chance to learn a skill and develop confidence in themselves. Think of the underlying message of competence vs incompetence that you send out when you’re always the one taking charge. We need our children and employees to grow skills, to become independent, responsible, competent and confident. That won’t happen if we hold onto control all the time. Think of it as an investment. The time you spend teaching them now, will have amazing payoffs in the future and definitely save you time and stress in the long term. Keep in mind the famous saying “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.”

Letting go

Hack #5 Set your priorities

Busy people can easily get their priorities all mixed up in the hectic chaos that is life. And it becomes a vicious cycle. Set your priorities for the day and let everything else fit in around it – if it can! Stress builds up when we fight to fit things into our day (or our life) when we simply don’t have enough time for it all. And once time has gone, we can’t get it back. Be sure to fit the most important things into your day first, and anything else that stacks in is simply an added bonus!

Let's sum up!

Time management is a proactive way of managing stress. The 5 hacks outlined here will save you precious time and reduce your stress when practised regularly and habitually. Here they are again!

Be self-disciplined
Batch your tasks
Be selective
Delegate, let go of full control
Set your priorities

What are your biggest time wasters and your best time saving hacks?

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