What does self-care look like?

I’m writing this article during the month of July in the year 2020 and I’m asking all sorts of questions to get you thinking about your own self-care. Recently I wrote about how to stress less in nature. Nature offers a rich and beautiful set of self-care tools that you can easily and affordably access. In the Outdoors is my Therapy podcast last week I shared a guided mindfulness practice that you can do outdoors – once again this is a valuable self-care tool.

But today I want to get back to exploring the true meaning of self-care including what you most need to focus on so you don’t get distracted or led up the wrong path when it comes to self-care. Next week you’ll get some tips on managing one of the most common obstacles that women stumble over with self-care, and that’s time – juggling all the things, the competing priorities and responsibilities.

self-care month

Self-care is never skin-deep

Self-care is never skin deep. If you believe the advertisements trying to sell you a glossy image of self-care, it might look like having your nails done, having a holiday in Bali or spending a whole day shopping for new clothes and handbags and shoes. And these activities can be part of self-care. But if we only focus on buying luxury and often expensive activities, services and products to make ourselves feel good, then we’re missing out on the vital aspects, the very foundations of true self-care.

Finding a common thread between Child Care, Aged Care and Self-Care

Let’s look at it another way. If I asked you what’s child care, or aged care or neighbourhood care, what do you think of? What are the tasks, the activities you actually do when you’re caring for children or older people in poor health or your neighbours?

Child Care – tasks and values

When I think of child care for example, I think about looking after children’s physical and emotional needs like:

  • providing a safe environment for them to play
  • giving them plenty of running around time outdoors
  • preparing food
  • buying the groceries and bringing them home
  • getting the house in order
  • making sure the kids have educational activities like great books and games
  • setting boundaries on their bedtimes and use of devices
  • cooking nutritious meals
  • packing their lunches with care and attention (sometimes leaving a special treat or message in there for them)
  • making sure they get to sports practice and get their homework done
  • supporting them to rise up to challenges and celebrate the joys and successes
  • helping them settle down to sleep with a good evening routine
  • listening to the children with compassion when they’re upset, giving them some gentle advice and checking back in with how they’re going later on
  • organising medical advice and treatment when they are unwell

Caring for children, aged and sick people, and our neighbours generally starts with making sure that physical and emotional needs are met. Care also goes beyond those basics because our actions align with values such as love, kindness and compassion.

Self-Care – tasks and values

When it comes to self-care how many of these tasks do you routinely do for yourself, and when you do, are you doing them with love, care, kindness and compassion?

Which of these tasks or values get left out?

Where are you at with your self-care?

Here are some reflective questions you can ask yourself to identify where you’re at with self-care right now. These questions are intended to be a prompt to identify where you might be able to focus some extra energy and attention. They’re not meant to be a judgement or comparison between yourself and anyone else. Self-care looks a bit different to each individual so there is no right way of doing it. But you’ll know when you’re doing self-care better because you’ll have more energy, attention and compassion for the other parts of your life – your relationships, the people you care for. You’ll feel like your cup is full enough to be able to share your time and energy being with others and helping others at work or in your personal life.

Self-Care Audit and Reflection QUESTIONS

• Am I choosing carefully and lovingly what I feed myself with, what I put into and onto my body – food as natural as possible, water, cosmetics, and anything else?
• Am I looking after myself by moving my body throughout the day? This is the single biggest factor that will improve your health prospects.
• Am I getting outside everyday to enjoy the fresh air, or sunshine, or rain, the garden, the clouds, the breeze?
• Am I exercising? Exercise is physical movement for a specific purpose for example to improve cardio-vascular fitness, flexibility, endurance, strength.
• Am I nurturing myself with social activities that feed my mind and soul? Am I connecting with people who lift me up and add great value to my life?
• Am I getting enough sleep?
• Am I self-disciplined with using devices and how I spend my time including getting to bed and getting up in the morning?
• Do I listen to my body and my mind and my heart?
• Am I compassionate and caring towards myself in ways that I’m compassionate and caring towards others?
• How am I speaking to myself today? Am I speaking to myself as I would speak to a friend?
• Am I spending time in nature? Do I check in every week to find my place in the natural world? 2 hours a week is good amount of nature time to aim for to enjoy its benefits the most.
• Do I gift myself time and space to reflect, to think, to pause, to just be?

self-care nutritionself-care sleepself-care move more
Are you neglecting or nurturing your self-care?

These questions dig down into the very foundations of self-care that we often neglect. These are the aspects of self-care that build your health and energy, your sense of vitality and self-worth. They don’t sound super-exciting or dazzling but they are essential. If you neglect these foundations, and spend your time, energy and money constantly seeking other activities to fill your self-care cup, you’ll never be content.

What parts of self-care do you most need to focus on?

What aspects of self-care are you currently practising and feel satisfied with?

And which ones would you like to work on?

How are you going to do that?

What might get in the way?

Share your story with me!

I love having conversations like these with the women in my communities and I’d love to hear from you too. Let me know how your self-care practices are going, what the challenges are and what’s working well. You can also request a complementary 30 minute video chat (for a limited time, maximum numbers, Australia only).

If you haven’t already, join the Outdoors is my Therapy Facebook Community where there’s lots of sharing of inspiring ways to practise self-care in the outdoors. You can also sign up to receive my fortnightly Grounded Inspiration email newsletters filled with snippets of information and inspiration to keep your self-care, health and happiness rolling along.

Listen along to the podcast episode “What does self-care look like?”

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

The best snack foods for mountain biking

Are you a regular weekend warrior, a super keen racer, or an occasional rider? If so, you’ve probably got an opinion on the best snack foods for mountain biking. female mountain bike rider with pink jersey and green helmet smilingAnd I’m no different. In this post I’m going to share with you some of my favourite snack foods for mountain biking. These ideas are just as relevant to hiking or any other outdoor activity, so if mountain biking isn’t your thing, read on anyway!

Food for mountain biking can be as simple and easy as you like such as ready packaged snacks available from a grocery store or green grocer, or as intricately planned and prepared as you have time and energy for.

My rapid decision-making “How-To-Choose-Snack-Foods-For-Mountain-Biking” method

If you’re about to head out on a ride you can start by asking yourself:
• What’s in the cupboard?
• What is possible to carry on my bike, in my pocket, or in my hydration pack people on a grassy road verge eating snacks for moutnain biking with bicycles lying down on the grasswithout spoiling?
• What will be easy on my gut?
• What snacks fit with my overall nutrition intake?
• What tastes great?
• What can I buy on the way, during or after my ride?

Ready-made convenience options include muesli bars, protein bars, energy bars, gels, hydration drinks, sweets / lollies, chocolate, fruit, nuts and pre-packaged trail mix.

My super dooper “Plan-Ahead-Because-The-Benefits-Are-Worth-It” method

If you plan ahead you can meet all your dietary requirements for the day without compromising your nutrition and health. Preparing your own snacks makes it easier to satisfy your personal preferences and optimise your ride performance and general health. This takes a little bit of organisation, time and energy, but the benefits are definitely worth it!
• Research snack ideas and recipes online, in mountain bike forums and trail mix packaged in zip lock bagmagazines, blogs and amongst your MTB crowd
• Prepare your shopping list in the days prior to your planned ride, then take your list with you to the shops and purchase the ingredients you need
• Get stuck into some home baking and you’ll be ahead of the pack!
• Package your prepared snacks in lightweight containers or reusable packaging to keep it fresh on your ride – and don’t forget to pack it in your kit before you leave home!

Popular Plan-Ahead snacks for mountain biking include muffins, homemade trail mix, home made energy drinks with all the good stuff and less of the unnecessary additives, protein balls, sandwiches and filled wraps.

My personal all time favourite snack foods for mountain biking are:

• homemade coffee and walnut muffins with added pepitas and sunflower seeds and yummy melt-in-the-mouth crumble mixture sprinkled on topcoffee muffins freshly baked
• homemade carrot muffins chock filled with walnuts and chunks of dark chocolate
• dark chocolate
• fruit – mandarins, apples
• homemade protein balls
• homemade trail mix (almonds, Brazil nuts, walnuts, hazel nuts, pecans, cranberries, pepitas, sunflower seeds, coconut flakes ….. and perhaps some more chunks of dark chocolate)

Disclaimer here – I’m not formally trained to give advice about sports nutrition. This post is based on personal opinion and experience. Please consult with a dietitian if you have any dietary or medical concerns that are impacted by nutrition ….. and then get your snack foods for mountain biking sorted and have some fun on the trails!

Daisy Spoke avatar has long curly hair and smiling mouth

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

Top Ten Tips for a Good Night’s Sleep

Daisy Spoke Banner

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.

Plan of Action

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

Benefits of exerciseIn 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

Stress quote Dr Kerryn PhelpsManage 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 

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

THRIVE for Women Online Group

My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” — Maya AngelouDaisy Spoke Banner

I’m so incredibly excited to announce that registrations are now open for my online group program THRIVE for Women! Dozens of women have participated in the face-to-face version of this group over the last 6 years and now at last I’m able to offer it online so you can participate in the comfort of your own home (or anywhere else)!

THRIVE for WomenWho is it for?

Women often have many roles to fill at work, home and in the community. Self-care often comes last on our list of things to do. Yet there are many actions we can incorporate into our day to strengthen us, help us to be more efficient and effective, enable us to think more clearly and make better choices. When we routinely use these actions, we begin to THRIVE – not just survive!

Are YOU ready to take action? To be consistent with the habits that help you to feel strong and capable? To function at your highest level? To get on top of your stresses? To achieve your goals? To develop mind and body strength? To think like a winner? If so, THRIVE for Women is for you!

What topics are covered?

After many years of working with people one-on-one, I’ve created this group program addressing the issues women often share:

  • How can I sleep better?
  • How can I maintain a routine of exercise and nutrition that I love, and that is good for my mental health?
  • How can I choose and stick to goals?
  • How can I get unstuck when things don’t go to plan?
  • How can I juggle the priorities in my life?
  • How can I best manage the stresses in my life?

THRIVE for WomenHow does THRIVE for Women work?

THRIVE for Women includes a weekly group video call on different wellness / mental health topics, handouts on everything we cover in the calls (plus more!), a private discussion page, and a BONUS one-on-one session for participants at the end of the program!

** The live group video calls will be held weekly for 6 weeks commencing Monday 23rd July 2018 from 7:30pm to 8:30pm (AEST). You’ll need a device with a web cam or inbuilt camera connected to a reliable Internet connection (eg tablet, IPAD, computer). We’ll be using a safe video conference platform called Zoom for the video meetings – it’s easy to use and all instructions will be given to you before THRIVE starts!

Why join an online group?

I’ve run face-to-face women’s groups for many years now, and they’ve been so successful that it’s time to take them online! This way you can join in from the comfort of your own home. No more child care issues. No more transport or parking hassles. No more juggling work responsibilities to get to the group.

What are the benefits for me?

There are so many benefits when you join THRIVE for Women:

  • discover the latest PROVEN strategies for MIND and BODY health
  • CONNECT with other women and learn from each other in a CONFIDENTIAL and FRIENDLY atmosphere
  • grow RESILIENCE, INNER STRENGTH, SELF-COMPASSION and WELLNESS
  • develop a range of SKILLS for living a life that THRIVES
  • explore a different topic each week through LIVE ONLINE VIDEO meetings (a recording will be available if you are not able to make it to a live session)
  • PROBLEM-SOLVE the real issues that get in the way of self-care routines
  • access INFORMATION SHEETS, CHECKLISTS and a PRIVATE DISCUSSION GROUP
  • OVER 6 HOURS of access and support in a group that would cost you hundreds of dollars one-on-one
  • guidance by an Accredited Mental Health Social Worker using EVIDENCE-BASED approaches
  • participate in a BONUS one-on-one session to really make the biggest difference in your life!

THRIVE for WomenHow much does THRIVE for Women cost?

To celebrate the launch of THRIVE for Women online, you can currently register at the SUPER-SPECIAL PRICE of $175 with the added BONUS of a one-on-one session at no extra cost. (The total value of this program is over $1000, so it really is amazing value for everyone who registers for this first launch! That’s over 7 hours of contact with an Accredited Mental Health Social Worker guiding you towards a life that THRIVES, plus all the written material and resources for future reference, plus the connections made with the other group members!)

How do I register?

Registrations are easy! Simply click here to go to the booking site where you can make a secure payment online and provide your contact details. Once registered, you’ll receive an email from me with more details about how we will connect together.

What women are saying about Kathryn’s face-to-face groups

100% of past participants have strongly agreed that the group assisted them to develop new knowledge and / or skills in managing their mental health.

The best part of the group was “…..meeting new ladies and realising I wasn’t alone in my feelings or shortcomings, but then learning there are ways I can improve my life.”

“To feel comfortable with the group in a non judgemental way. Learning new ways to think and put into practice stress management. And let go of things out of my control.”

“Realising there are other ways of thinking. There are some things you just can’t control…..no matter how much you worry about them.”


THRIVE for WomenI have some questions ……..

 

If you have any questions, simply send me a message or give me a call on 0455 992 419. As always, I’d love to hear from you!

Nine Powerful Mind-based Strategies

This post is all about using powerful mind-based strategies to boost your resilience and enhance your sense of wellness. In my last blog post I stepped you through how to create your own recipe for success and happiness that grows from a base of action-based strategies. Your recipe included actions that enhance physical and mental strength such as meditation, exercise, socialising, nutrition and sleep among others. Today we’re adding to your mix with powerful mind-based strategies!

Click here to read my last blog post “Recipe for Success and Happiness: getting the mix right!”

When you have a solid routine of action-based strategies enhancing your resilience, you’ll be ready to make effective use of mind-based strategies as well (the psychological jargon is ‘cognitive strategies’). These tend to be a little bit trickier than the action-based strategies because they deal with things we can’t see, like our thoughts, feelings and attitudes. But mind-based strategies can be incredibly powerful so they are definitely worth practising.

When you combine helpful actions with powerful mind-based strategies, you’ll create a deep sense of wellness and inner strength. You’ll be better equipped to manage stresses and will be able to bounce back more quickly when life throws those curve balls. As a result, you’ll know what it is to experience success more often and your satisfaction and happiness will soar. BUT the key point is that you need to PRACTISE them. All of them. Repeatedly. Don’t give up. New habits can take weeks to gel, so stick at it!

Mind-based Strategies

1. Keep a bagful of helpful questions handy – “I ask myself …”

  • Am I using black and white thinking? Where’s the grey?
  • Am I exaggerating the situation?
  • What does this situation look like from other perspectives?
  • Will this matter in 5 years time?
  • What’s the worst thing that could happen?
  • Am I filtering out the positives / negatives?
  • Am I really to blame? Is it my responsibility to fix?
  • Is this label / judgement helpful?
  • Am I jumping to conclusions?
  • Where is the evidence that what I’m thinking is true?
  • Am I assuming I know what the other person is thinking / feeling?
  • Are my expectations realistic?
  • Am I focusing on things outside my control?
  • What would my older wiser self advise me to do?

2. Work towards goals – long-term, medium-term and short-term

Break them up into little steps and focus on one little step at a time. A personal example of mine was when I registered for “Chicks in the Sticks”, a 3 hour women’s only enduro mountain bike event. I had months to prepare myself physically and psychologically which was a good thing because I’d never been in a bike race before and was terrified at the idea! I broke my goal down into smaller goals such as joining regular group rides, developing a training plan with increasing ride lengths and levels of difficulty, and having some coaching sessions.

3. Don’t give up when things don’t go as expected

Use a problem-solving technique to brainstorm ideas (even the crazy ones!), evaluate your options, choose one option, implement it, review how it’s going, and repeat this process as often as necessary.

4. Give yourself words of affirmation, reminders that you are ok

Many of us talk down to ourselves in critical ways, we tend to notice our shortcomings and weaknesses, but there’s a whole lot more to ourselves that needs some attention too! For example, tell yourself “You did great!”, “You are enough”, “Wow you’re getting stronger all the time!”

5. Gather a store of mantras, statements, quotes or ways of being that you intentionally choose to live by

You can collect them from songs, poems, books and social media in addition to listening to your own inner wisdom. Write them on sticky notes, in a journal or diary, print out visual reminders to stick around your home or workplace, or even use them as screen savers and wallpapers on your electronic devices. Some examples include “Just do it”, “One drop raises the ocean”, “Keep it simple”, “Just breathe”, “Stand tall”.

6. Get yourself a playlist of mentors and role models

They might be people you know and admire personally, or they could be people you’ve read about, or even characters from movies or books. When you find yourself feeling anxious or angry, ask yourself “What would [insert name of someone you admire] say or do in this situation?” One of the tracks on my personal playlist is a mountain bike coach I went to a couple of years ago. I sometimes hear his voice when I’m riding technical terrain on my bike “Get down low. Lower!”, and “Look up. Higher!” These words have been invaluable as I’ve learned to manage my fears about riding.

7. At any time you can call upon 5 seconds of courage

That’s all it takes to pick up the phone, make an assertive statement, click on a button or walk away from a situation. Think what YOU could do in YOUR five seconds of courage!

8. Develop a mindful approach to living

Notice more of your inner world and the subtleties of the world around you. Really get to know yourself, your patterns, thoughts, reactions. With this powerful knowledge you can then make conscious choices to do things differently, or the same. You’ll be in charge of your responses instead of the other way around.

9. Visualise how you would like things to be

Picture yourself doing something you want to achieve, or being the sort of person you’d like to be. Visualisation can be used for relaxation (eg visualise yourself lying on the beach, your stresses trickling away into the sand beneath you) or to help you progress towards a goal (eg visualise yourself speaking in front of an audience, feeling confident, upright posture, smiling, relaxed). When I’m feeling nervous about riding my bike on a particular section of track, I stop for a few moments and picture myself riding it the way I want it to go, as if I’m watching a short video of myself successfully negotiating that section. It truly is a powerful mind-based strategy and one you can use in every area of your life.

Free printable to keep your powerful mind-based strategies in play!

So there you have it – some really powerful mind-based strategies to throw into the mix. And to help you keep your strategies in play, I’ve created a free printable for you. “I ask myself …” is a beautiful keepsake of the helpful questions listed above. You can download it for free from my website, ready to print and display. This will be a valuable tool to keep your powerful mind-based strategies present everyday.

Each month you’ll have access to a new FREE PRINTABLE on my website that will guide you on your journey of wellness. To make sure you don’t miss out, sign up for my email “Grounded Inspiration”. You’ll be the first to hear about my latest offers, news and inspirations. When you sign up, you’ll also have EXCLUSIVE ACCESS to a mini-workbook “Success & Happiness”, a unique guide to creating your own recipe for happiness using action-based strategies that beautifully compliments my last blog post.

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.

Measuring Progress

Well, this time last week I was feeling quite nervous and under-prepared for Chicks in the Sticks at “Karingal” in Mt Cotton. This was my second foray into Chicks in the Sticks, a women’s specific mountain bike event hosted by RATS Cycling Club south of Brisbane. Last year I put a reasonable degree of effort into my physical and mental preparation for this event. It was my first ever attempt at racing, and when I crossed the finishing line I was pleased I’d had a go. Only I knew what internal obstacles I’d had to overcome to actually register and show up on the day. So the fact that I was there, and finished the event, was very satisfying.

The thing that left me somewhat disappointed was how AWFUL I felt nearly the whole race. On the physical side there were the cramps and nausea right from the start, and mentally I was hypervigilant about the other riders around me and fearful that I’d mess up on the technical features. When I finished I only felt relief, and no great desire to repeat the experience. After some time to reflect I became determined not to give in, not to let this beat me, and I had a strong sense that I needed to go back to Chicks in the Sticks this year with a new goal of finding enjoyment in the process of racing.

Getting ready!

Feeling grossly underprepared this year through a lengthy series of “life events” (you can read about it here), I had little confidence in being able to ride long enough, hard enough and well enough. On arrival last Sunday I could feel my stomach churning and my inner voice telling me all the reasons why I couldn’t, shouldn’t, oughtn’t to be doing this.

This year I had a couple of friends doing Chicks in the Sticks with me and as we

Race face caught by surprise!

walked around the event village and chatted, I could feel myself relaxing and finally looking forward to the race. And then we were off! I found the start of the race less congested than last year which helped me settle into a rhythm much quicker. I monitored my heart rate and slowed down whenever I noticed it getting too high. I sipped water at regular intervals. I was aware of myself in my surroundings and had confidence in my ability to pull to the side and let the faster riders go by without having to stop completely and then take off again. I also had confidence in passing slower riders when it seemed safe, and I chatted with other riders and marshals as we passed each other and joked with the photographers as they randomly appeared out of nowhere to capture that ever-so-flattering race face photo! I chose several B lines even though I knew I could ride the A lines. And I didn’t pay out on myself for my choices.

The Killer Hill!

At the 2 hour mark I was ready to finish the race. The legs were burning and the saddle was making its presence felt. But I kept going for the full 3 hours and made a concerted effort to smile and chat even more. I sang to myself as I climbed the hills, and told myself how awesome I am as I floated over the technical features. I could feel myself riding strongly and confidently. I knew I could do it and it felt good to stay relaxed.

On my second last lap I had a quick stop for more water and felt a bit disturbed when another rider had a nasty fall. It could have been me. It could have been any of us. I rode more mindfully after that, knowing that I was getting tired and this is when accidents are more likely to occur. On my last lap I wriggled my right toes which had been feeling numb through the race and then the cramp struck me! Repeatedly! But I kept going and was able to laugh it off without falling off! Hmmm…. I thought ….. maybe I didn’t get my nutrition and hydration quite right! But I didn’t care. I hadn’t felt nauseous at all so I knew I’d done better than last year!

I breezed past the timer as I finished the race, feeling really good. In fact, elated! Wow that was so much fun! I’d ridden way better than I expected, not freaked out about the logs of death, the stairs, the steep gully, the log rollovers or the other riders. I knew I’d ridden smoothly, was aware of my limits, and had adjusted my riding to keep on keeping on. And best of all, I still had a smile on my face. Not a fake smile – it was a genuine smile from my heart. I’d actually had fun in a race! Who would believe it?

It’s all good!

Progress can be measured in so many different ways. Stats can gauge our outcomes over time, but let’s remember that not everything shows up in the numbers. I’ve made a huge mental shift from 12 months ago even though I hadn’t prepared for this event. Yes, I improved my time over the same distance. But I also rode smoother. I could feel it. There was a sense of flow with my improved skill level which contributed to my confidence as well. And the fact that the element of FUN played a major role on the day says it all for me. If I can have fun at this thing called mountain biking, then I’m definitely dealing with those demons that hold me back in life. That’s what I call progress!

 

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!