mental Archives

Adventures are for everyone

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

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

The most common reasons people give me are:

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

Acknowledge the obstacles but don’t let excuses paralyse you

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

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

The excuses that have paralysed me

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

Learn to manage the obstacles

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

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

Getting past your obstacles

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

Adventures DON’T have to be physically demanding!

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

Adventures stretch you outside your comfort zone

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

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

Choose your own adventure!

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

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

Social Adventures

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

Physical Adventures

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

Spiritual and Cultural Adventures

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

Mental Adventures

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

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

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

I’d love to know! Send me a message.

Be your own boss and get that adventure started!

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

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

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.

The 4 Foundation Stones of WELLNESS

This blog post summarises some of the information shared in a recent ROUND THE TABLE mini-workshop. To sign up for information about future workshops, click here: https://www.condamineassist.com.au/wp/mailing-list-sign-up/

Buildings don’t stand up for long without a strong foundation. Mental health and wellness are no different. By strengthening the foundation stones, we create greater resilience so that when life gets tough, we’re better able to weather the storms without crashing down.

So, what are these foundation stones of wellness? There are four main foundation stones that I work on with my clients as well as in my own personal life. Each of the stones support each other – they are interlinked – and they are a fabulous place to start building or renovating wellness at any time! The foundations are based on solid evidence that is routinely used in the mental health sector.

1. Movement

The latest Physical Activity and Sedentary Behaviour Guidelines can be found here:

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

Basically, people are designed to move … a lot. When we don’t move enough, we are at greater risk of switching into a depressed or anxious state. It’s simple biology. Get moving, get active, get off the sofa, and move as much as you can and often as you can. For most of us it’s recommended to aim for about an hour of moderate intensity exercise or activity each day, and limit our screen time to 2 hours per day. The combined mental and physical health benefits of exercise / activity cannot be replaced by any medication. If you are in pain, or have limited movement, injuries, or chronic disease, the best idea is to do what you can. Remember always check with your doctor or health professional if you have any concerns about your health, exercise, and resting needs.

2. Sleep

Sleep is often a problem that arises when something else (in fact, anything else!) isn’t quite right. Good quality sleep is needed for restoration of our minds and bodies. Sleep problems include too much, too little, and interrupted sleep, as well as feeling fatigued on waking. There are plenty of things you can do to try to improve your sleep, but remember that there is a huge variation of what is considered ‘normal’. First of all, there are some health issues which may be contributing such as sleep apnoea, snoring and medication. If you suspect these to be problems, check with your doctor. How much caffeine, alcohol and tobacco are you using? How are you managing your everyday stresses? Your relationships? Issues with pain management or other health issues? Is you mind staying awake when your body is trying to sleep? Are you able to rest peacefully even if you can’t sleep? What routine do you use to prepare for sleep? Are you relaxing and de-stressing during the day? The list is almost endless!

3. Nutrition

There’s some value in the old sayings “You are what you eat” and “Healthy body, healthy mind”, although I acknowledge it’s not quite as simple as that! When it comes to nutrition in the media, it can be very confusing. So, let’s cut to the evidence-based framework that’s used by dieticians in Australia. These guidelines provide clear direction about what and how much we need to eat to reduce the risk of disease and illness. Many people I work with are surprised when they realise how much 1 serve of vegetables looks like, and the proportions of the different food groups we need to aim for each day. A dietician once said to me that we should all aim to eat a rainbow everyday, if not at every meal, so this is another tip I often share to encourage people to eat a wide variety of foods. Some nutrients are thought to assist with mood management and sleep, but for most of us, we’ll be getting these simply by eating a well balanced diet. Oh, and don’t forget to limit your alcohol consumption and drink plenty of water! And check the guidelines here: https://www.eatforhealth.gov.au

4. Mind

Mind health encompasses basically everything about life and living that is not visible – thoughts, feelings, spirituality, beliefs, assumptions, self-awareness, attachments to things / people / places, and inner skills to manage our mood and behaviours. And that’s just to name a few! Mindfulness skills training is a valuable component of mind health. This is something that everyone can practise either formally (eg using mindfulness meditation) or informally (eg noticing with curiosity and without judgement what you see, hear, feel, taste, smell while eating lunch). Practices such as these train our minds to pay attention to what is happening internally and externally. We come to notice the patterns of thinking and behaving that we automatically engage in. And with this knowledge comes the power of choosing something else.

So, the next time you notice you’re feeling down or anxious, check your foundation stones and make the adjustment you need. Strengthening one foundation stone will strengthen the whole structure, but to maximise resilience overall, you’ll need to work on all four of them. If you don’t have the skills to do this yourself, ask for help. Team up with your doctor or health professional to build the best YOU that’s possible!

“Be Prepared” to learn anything!

croppedpurpledaisies

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

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

mtb-kw

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

So, my mental preparation plan included:

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

I discovered that:

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

funatthestart

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

grapeleavesalwaysgrowinglearning

What’s the Deal With Exercise?

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

YellowDaisyCluster

Social Changes

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

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

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

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

What is the ‘right’ way to exercise?

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

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

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

So, how much exercise do we need?

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

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

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

Exercise vs activity – what are my choices?

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

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

TreeSilhouetteJustDoIt

INSPIRE Mentoring Programs for Women

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

INSPIREPostcard4x6

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

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

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

What format and structure does INSPIRE use?

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

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

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

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

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

What investment do I need to make?

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

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

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

How does individual mentoring work?

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

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

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

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