Terri Staggard - I'm Unique

Anxiety/Depression: Taking the fear out of IT by Bev Aisbett in Geelong

Overview

In releasing her latest two titles 'I Love Me' and 'Get Over IT' in 2010 and having commenced her forthcoming autobiography 'All of IT' (due for release in 2012) Bev Aisbett has added to her already impressive portfolio of six other self help titles and achievements in fostering recovery from anxiety-related conditions. In 2011, Bev will again offer her empowering presentations to anxiety sufferers, in partnership with the Anxiety Disorders Association of Victoria (ADAVIC).

Having experienced severe anxiety and depression first-hand, Bev has used her personal experience of anxiety and subsequent recovery as a means of reaching thousands of people suffering from anxiety and depression.

Bev's work is highly valued in the mental health community, with many general practitioners, psychologists and psychiatrists regularly recommending her books to patients in their care. The Commonwealth Rehabilitation Service has regularly referred clients to Bev's workshops to assist them with anxiety or depression.

Bev’s aim has always been to foster self empowerment, therefore reducing over-reliance on outside assistance. By promoting self-awareness and providing a wide range of strategies that assist sufferers to identify and self-correct stressful responses in various situations, this approach has led graduates of Bev’s program to consistently report at least a 70% reduction in their anxiety levels, as well as a far more relaxed attitude to life in general. Many have found the experience to be truly life-changing.

Bev Aisbett is a counsellor, acclaimed author and cartoonist. Having suffered from severe anxiety in the past, Bev’s subsequent recovery led to her to dedicate the past decade to helping others overcome anxiety, depression and OCD. Bev herself was diagnosed with an anxiety disorder and possible manic depression at the peak of her career, as she had just established herself as a freelance cartoonist and illustrator. Alongside panic attacks, the daily sense of terror and dread and a persistently racing heart, Bev dealt with insomnia, trembling, and severe bouts of depression. Bev found help in personifying her fears and anxiety into a character- “IT”. Through giving her anxiety form, and through characterizing her affirmations, Bev created a therapeutic technique, which she saw had the potential to help others.

Thursday 14th April 2011

7.30pm-9.00pm

Geelong West Town Hall (Supper Room)

153 Pakington Street, Geelong West VIC, Melways Ref 451 / J2

Cost:

$10.00 ADAVIC members

$20.00 Non-Members

Bookings:

Phone: ADAVIC (03) 9853 8089

Email: adavic@adavic.org.au

Website: www.adavic.org.au

Proceeds from this event help to maintain ADAVIC services

BOOKINGS ESSENTIAL! Monies non refundable

Note: a $2 surcharge fee will apply to invoices

Trivia Night Fundraiser!!!

Reminder to our members and the wider community of our Trivia Night Fundraiser which is on the 25th of June 2011 in Kew.
Cost $20 per head (tables of 10)
BYO drinks and snacks

There will be games and raffles throughout the night, featuring prizes like giftcards to major department stores, wine, restaurant vouchers and much more.....

All proceeds from the night go towards supporting ADAVIC's work in the community!

Contact via email: adavic@adavic.org.au or telephone (03) 9853-8089

Advertise with ADAVIC

Advertise with ADAVIC

Do you have a workshop, program, event or some news that you believe would be of interest to ADAVIC members and supporters?

ADAVIC is now providing professionals, organisations and schools the opportunity to advertise through ADAVIC – below are some of the options.

Monthly eNewsletter

Quarterly Newsletter – editions: March, June, September and December

ADAVIC website at www.adavic.org.au

For further information contact us via email at adavic@adavic.org.au

Poem - My Garden

Poem - My Garden

Deep inside of me there is a garden, full of many seeds. Three very special seeds have names. Those are Confidence, Calmness and Contentment.

I was born with these seeds, but when I was young the garden was not tended to, and the seeds of ugly weeds began to take over Confidence, Calmness, and Contentment. As I grew older, I thought that the weeds had taken over the garden for good, and that Confidence, Calmness, and Contentment were killed.

Gone forever.

What I didn’t know was that the little seeds, no matter how many times they were stepped on or neglected, were the strongest seeds in the garden. They were alive, only lying dormant, for many years. For when I began tending the garden myself by nurturing the seeds with love and respect that they deserved – small, yet strong, lovely sprouts began to grow.

Someday soon they will chase away the weeds and become the most beautiful flowers in my garden.

Eventually, they will drop other seeds into the fertile soil and they too will grow strong with lovely flowers, with names like Hope, Pride, Peace, and Dignity.

Nobody will be able to walk on my garden again --- I won’t let them! For I know that every human being has the right to grow a beautiful garden inside of them.

Getting your priorities straight….

Apart from reducing debt, the most common New Year’s resolutions are probably to eat better, get more sleep and to exercise more. Strangely enough these are also 3 key things we can do as anxiety sufferers to enable us to better manage our anxiety.

While it is usually easy to maintain motivation over January and keep yourself on the straight an narrow, as the year progresses and everyone gets busier and busier it is easy for us to let our resolutions to slip by the wayside. We don’t even notice how far we have strayed until we are relying on caffeine and chocolate to get us through the day, going to bed at midnight or later and groggily trying to force ourselves out of bed in time to get to work.

We all know that eating right, getting regular moderate physical activity and sticking to a sleep schedule really do create their own rewards when it comes to combating anxiety and depression. The changes don’t need to be extreme or draconian, and what suits you best will not necessarily be what suit everyone else.

The trick is to work out when you feel optimally healthy. When do you wake up in the morning before the alarm and get out of bed, without cursing the fact that it’s a workday? What exercise is there that you do that leaves you feeling refreshed and relaxed, with the tension built by toiling away all day gone? What food do you really enjoy, that makes you feel good after eating it? We’ve put together a selection of tips and hints that we’ve found that we think may support and help you maintain your resolutions.

Cut out caffeine - Caffeine has a stimulant effect on the body. Too many fizzy drinks, coffee, tea or chocolate can overwhelm your nervous system and take you from heightened alertness over the edge into nervousness and, in rare cases, bring on panic attacks. Even if you think you can't survive without your caffeine fix, try slowly reducing and eventually eliminating it over a period of time and see how you feel. Caffeine can dramatically increase anxiety, irritability, and mood swings. Even small amounts can make susceptible people jittery.

Drink less alcohol - Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation and the depressants in alcohol can make you feel sluggish and anxious. Reach for a glass of water or all natural fruit juice when you need a soothing drink, or limit your alcohol to a couple of glasses. Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms; excessive use can increase anxiety and mood swings.

Take a multivitamin and mineral supplement - An unbalanced diet can make you feel fatigued, achy and unproductive, which can lead to feelings of anxiety. B vitamins and magnesium are particularly useful when it comes to reliving symptoms of anxiety and depression. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.

Eat some foods that contain tryptophan - Tryptophan helps your brain produce chemicals that improve mood and have a relaxing effect. Milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds are good sources of tryptophan.

Stay well-hydrated - Be sure to drink eight glasses of water a day and always drink more than you think you need. By the time you feel thirsty, you are already dehydrated. Dehydration can lead to fatigue, headaches and stress.

Fix a bedtime and an awakening time - Do not be one of those people who allows bedtime and awakening time to drift. The body "gets used" to falling asleep at a certain time, but only if this is relatively fixed. Even if you are retired or not working, this is an essential component of good sleeping habits.

Ensure you have a comfortable sleeping environment - Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep. Block out all distracting noise, and eliminate as much light as possible.

Reserve the bed for sleep and sex - Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.

Develop a relaxing bedtime routine - Even with the stresses of daily life, if you make an effort to relax and wind down before bed, you will sleep easier and more deeply. A consistent, relaxing routine before bed sends a signal to your brain that it is time to wind down, making it easier to fall asleep. Make the time before sleep a time of peace and quiet, and find your unique routine that relaxes you.

Some things to try:
* Reading a light, entertaining book or magazine
* Listening to soft music
* Making simple preparations for the next day
* Hobbies such as knitting or jigsaw puzzles
* Listening to books on tape
* Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
* Practice relaxation techniques before bed. Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
* Don't take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
*Get into your favourite sleeping position. If you don't fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.

Exercise regularly, but not right before bed - Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep.

Exercise and Anxiety: Anti-Anxiety Workouts - Any exercise can help diminish anxiety, but research says aerobic exercise that really gets your heart rate up will be the most beneficial. Some good aerobic exercises that can help manage anxiety are:

* Swimming
* Biking
* Running
* Brisk walking
* Tennis
* Dancing

Though not aerobic, yoga can help offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind and alleviate worry.

Set reasonable goals - Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.
Finally, whatever your new year’s resolutions were, remember that in order to succeed in changing your lifestyle you need to make yourself a priority. If you don’t invest in your recovery, it makes the whole process just that much harder!
Tips and hints sourced from:
http://www.womenfitness.net/antianxietydiet.htm
http://www.hypoglycemia.asn.au/articles/beating_anxiety.html
http://www.mayoclinic.com/health/coping-with-anxiety/AN01589
http://www.umm.edu/sleep/sleep_hyg.htm
http://www.helpguide.org/life/sleep_tips.htm
http://drugfreesleep.org/?p=698
http://ezinearticles.com/?Understanding-Anxiety-Sleep-Disorders&id=1324501
http://www.everydayhealth.com/anxiety/anxiety-and-exercise.aspx
http://health.msn.com/health-topics/depression/articlepage.aspx?cp-documentid=100096414
http://www.mayoclinic.com/health/depression-and-exercise/MH00043
http://www.holisticonline.com/remedies/Anxiety/anx_exercise.htm

By Abbey Robb—ADAVIC Member/Project Officer—March 2010

Insight: Anxiety (repeat) 29th March at 7.30 pm on SBS ONE

This week Insight replays one of the most popular shows from last season,
Anxiety, which prompted great debate both in the studio and online.

Anxiety attacks and disorders are the most common reason people in Australia
get counselling. It is estimated that one in four people will experience it over a
lifetime.

In this Insight episode we hear how social anxiety and panic attacks have
affected the lives of our guests. Psychiatrists, psychologists and researchers
also talk about treatments for anxiety sufferers and how online therapy is
revolutionising treatment.

Insight is presented by Jenny Brockie, and airs on SBS ONE Tuesdays at
7.30pm.

For more information, images, or interview requests, please contact:
Marina Saggers t: 02 9430 3827 e: marina.saggers@sbs.com.au

Trivia Night Fundraiser

Don't Panic Lecture by Dr Sallee McLaren

COMMUNITY ANNOUNCEMENT

Don’t Panic: You can Overcome Anxiety without Drugs!


Panic attacks, phobias, extreme shyness, and general anxiety disrupt the lives of an estimated 15 percent of the population.
While medications are often thought to hold the answer, there are other ways to overcome and manage these conditions.
Join Clinical Psychologist and Author, Dr Sallee McLaren on Thursday the 7th of April at the Yarra Community Youth Centre and find out how.
Presented by the Anxiety Disorders Association of Victoria, this lecture will explore what anxiety actually is, how it is caused and how it can be effectively managed.
For more information and to book call ADAVIC on 9853 8089 or visit www.adavic.org.au

Quote of the Day!

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." - Helen Keller

The Haste To Medicate by Bev Aisbett

The death of a young person, especially when gifted, attractive and bright, is particularly tragic. When that young person is also famous, it seems doubly so.

However, even such a tragedy can be a turning point if what follows is that something is learned from the tragedy and ultimately changed for the better as a result.

Heath Ledger’s untimely death highlighted several issues, not least of which is why he needed and how he gained access to enough prescription drugs to create the lethal cocktail which led to his death.

Ledger’s inadvertent legacy to the world may be that we at last begin to question the haste to medicate which is so often the first response of medicos in treating those who present with emotional crisis.

What are the criteria for assessing the need for prescription drugs in these instances?

How often are other options, such as counselling or lifestyle issues, explored first?

How frequently are patients referred for psychological assessment prior to drugs being prescribed?

A television current affairs program from several years ago featured the story of a teenager bullied because of her large breasts. Subsequently depressed, she was prescribed medication.

Antidepressant medication is designed to rectify and balance the changes in brain chemistry associated with depression and anxiety.

Was errant brain chemistry really the culprit in this example or was the brain chemistry altered by her reaction to the situation?

Self talk, beliefs and attitude are equally potent in changing brain chemistry and altering mood. The type of person most likely to respond to stress in an anxious or depressed way will also have a tendency to think in a rigid, all-or-nothing, catastrophic and self critical way.

Were other options explored first, such as addressing the girl’s self esteem issues?

This also raises the question as to whether it is beneficial to numb the actual experience, no matter how painful.
A pivotal experience can present an opportunity to implement necessary change in a person’s approach to life, shore up resilience and reinforce self worth.

Situations such as this can perpetuate the illusion that drugs are a ‘cure’ for such conditions. Drugs address physical symptoms; they do not change beliefs, thoughts or personality. Exploring the attitude of the sufferer is of equal or greater importance in the recovery process.

It is well known that all medications carry risks, such as side effects, dependency and dangerous interactions with other drugs. The greatest danger, as was the case for Ledger, is overdose.

Those with an anxious or depressed disposition are also those most likely to self medicate with alcohol or street drugs, in particular young men. Men still struggle with acknowledging their vulnerability Men still find it difficult to disclose or discuss emotional issues and are more likely to stifle their discomfort with other substances, rather than express it.

Is it wise to place another drug in their path?

Bureau of Statistics reports indicate that approximately 684,000 people had recently used psychoepileptic medications, which include anti-psychotics and hypnotics as well as antidepressants. Of the former drug group, 47% were reported as sleeping medication. Almost all who used both types of medication did so on the advice of a health professional.

“Doctor-shopping” (visiting several different doctors for prescriptions) may only be spotted by a pharmacist if several prescriptions of the same medication are presented by the same person within a short period of time.

Chats and blogs of young people reacting to Ledger’s death reveal responses ranging from criticism of his stupidity in mixing medications: “What human being with half a brain would ingest all of these at one time?” to compassion for his ignorance of the dangers: “Hey, he wasn’t a chemist!” to condemnation of the doctors who supplied the drugs : “Those drugs, except for one sleep aid, were prescribed. When a doctor gives you meds do you question him? No, because you think it has to be safe since the doctor gave it to you. The problem is that his doctors didn't consider that he’d mix medications. Doctors need to start evaluating patients more thoroughly when prescribing meds.”

So, whose responsibility is it?

There are pressures on both sides of the doctor’s desk in this matter.

The doctor may have an academic knowledge and variable interest or personal experience in these disorders and limited time to spend with someone whose problems need ongoing attention. It would seem reasonable to supply medicinal relief to someone who is undergoing considerable distress.

The patient wants immediate relief and at this stage, will most likely baulk at the idea of putting in the self-monitoring, skill-building hard yards required for recovery.

There is a place for medication, of course. In situations where the sufferer is completely overwhelmed and unable to adequately function, medication can reduce the symptoms to a level where necessary rest is restored and a certain distancing from the problem is established.

However, even in this instance, the emotional issues which have created or exacerbated the problem will need to be addressed to ensure recovery.

Those who are prepared to diligently apply themselves to addressing their predominantly negative and self destructive “inner critic” through education and counselling will often emerge, not only with greatly reduced symptoms but a far healthier approach to life than they held prior to the crisis.

Cognitive Behavioural Therapy (CBT) is one example of a therapy with a proven track record in being of assistance to those suffering with anxiety disorders. The sufferer is encouraged to observe and address negative thought patterns, as well as the behaviours which go hand in hand with these.

Subscribing to the idea that medication is the only path and that we are the victims of our genes and chemicals, rather than our beliefs and attitudes, is to create a sense of helplessness and a “victim” mentality.

In the end, it may be more a matter of encouraging each individual to take greater responsibility for his or her own emotional wellbeing, thus playing a more proactive role in working towards recovery.

Perhaps the most important question that Ledger’s death has raised is whether medication should be the last resort, rather than the first.

By Bev Aisbett—June 2008

How to Talk to Health Professionals about your Panic Disorder

Good doctor-patient communication is essential for people with panic disorder, whether it's with your therapist, doctor or psychiatrist. It's not always easy to ask questions, but it's possible to learn how.

1. Preparation is essential. Before your appointment, write a list of all questions and concerns you have. Between appointments, keep a sheet of paper to write down questions as they come to you.

2. It doesn't have to be a question. If you can't put a concern into question form, don't be afraid to discuss it. Just start with, "I don't understand why..." or something along those lines.

3. Keep a record. Keep an ongoing journal, list or a simple page of notes on how you're doing -- the good and the bad. This may include side effects, new symptoms, progress, setbacks, or thoughts you have from day to day.

4. Keep everyone informed. Make sure all of your health providers are aware of your total treatment: including medications, the other health providers, and self-help methods.

5. Bring someone with you. If it helps you feel less anxious to have a friend or loved one with you, then do it. You may decide how much access you want the person to have (such as coming for the whole appointment or waiting in the waiting room).

6. Your doctor will lead the way. At the appointment, allow your doctor to direct the conversation. The doctor has in mind what needs to be accomplished and will talk to you accordingly.

7. Take notes during the appointment. Don't be embarrassed about doing this -- it's your health! If it helps, tape record the meeting (you must ask to do this first).

8. Be honest with your doctor. Your doctor needs to know everything about your treatment. It may be difficult, for example, to report embarrassing medication side effects, but you need to do it.

9. Try to be as clear as possible. If anxiety makes you wander a bit when talking, let your doctor know. Work together on sharing the information each of you needs.

10. There should be time for you to talk. Although you will allow the doctor to direct the conversation, there should be time for you to ask questions and address concerns, if you haven't already. If your doctor does not have time for these, then it may be time to find another one.

11. Summarize and clarify. At the end of your appointment, be sure you are clear about what happens next. Is your medication being changed? Do you have a plan for therapy (or homework)? When is your next appointment?

Tips:

1. If you feel you cannot communicate with your doctor, it may be time to seek another. Be sure, first, that your current doctor understands your concerns. It may be possible to fix the problem.

2. Your doctor does not have answers for everything. If the doctor can't answer a question, he or she might consult someone or give you a referral.

3. Stay informed about your own condition and available treatments. Do not hesitate to discuss new discoveries with your doctor.

By the Agoraphobic Support Group (Canterbury) New Zealand

Promise Yourself - a poem by Moonlight!

Promise yourself you'll try to be strong
Find courage to smile when things go wrong
Bury unhappiness in the back of your mind
Greet simple pleasures to which you've been blind
Break free from your prison of doubts and fears
Face life and problems with laughter - not tears
If you stumble - get up again and again
Don't give in too easily - stand up to pain
You'll be frightened at first but try it, try, try
Life is so short - it will pass you by
And when you succeed - you will no longer hide
But face up to problems with courage and pride
- 21st March 2001 -

Carrot Slice - recipe!

Carrot Slice

Makes 12 bars
Store for 2-3 days in an air tight container.

3/4 cup (165g) raw sugar
175ml sunflower oil
3 eggs, lightly beaten
1 large carrot (about 140g), grated
100g raisins
Grated zest of 1 large orange
175g self-raising flour
1 tsp bicarbonate of soda
1 tsp ground cinnamon
1/2 tsp freshly grated nutmeg
1/3 cup (55g) icing sugar (to ice, optional)

Preheat oven to 180°C. Grease and line the base and sides of a 28cm x 18cm slice pan.
Use a wooden spoon to mix the sugar, oil and egg in a large bowl, then stir in the carrot, raisins and zest. Sift in flour, soda and spices. Stir just to combine, then pour into the pan. Bake for 20-25 minutes until a skewer inserted in centre comes out clean. Cool slightly, then turn out onto a wire rack to cool completely.
If making icing, sift icing sugar into a bowl and stir with 1 -2 teaspoons warm water to form a smooth, soft icing. Drizzle over slice with a teaspoon, then leave to set for 10 minutes. Alternatively, dust with tablespoon of sifted icing sugar.
Cut into 12 bars.
By Janesse—March 2008

Recipe - Chicken Wraps

Chicken Wraps

Cooking Time: 15 minutes
Serves: 2
Ingredients:
1 skinless chicken breast, cubed
2 burrito wraps
2 tablespoons reduced-fat natural yoghurt
1 cup shredded lettuce
¼ cup low-fat cheese, grated
2 tablespoons, diced tomato
½ onion, diced
¼ teaspoon coriander, chopped
¼ teaspoon cumin
¼ teaspoon turmeric
½ teaspoon garlic, crushed

Method:
Heat the wok to medium heat and cook onion. Then add the garlic, coriander, cumin and turmeric. Chop the chicken into small cubes and add to the wok. Toss into spices, onion and garlic. When the chicken is cooked through, remove wok from the heat. Heat wraps in microwave until soft and warm. Place on a plate. Put 1 tablespoon of the yoghurt onto the wrap and place half of the chicken onto it. Put preferred amount of lettuce, cheese and tomato on chicken. Fold bottom of the bread and fold the sides of the bread over the filling.
From Belinda’s Gymnastics Newsletter

Complete Self-Help For Your Nerves by Dr. Claire Weekes

Complete Self-Help For Your Nerves
By Dr Claire Weekes

During her long and illustrious career Dr Claire Weekes provided information, self-help techniques and comfort, both in person and through her lectures, writings and tapes, for many thousands of patients worldwide.

Although Claire Weekes is no longer alive, her empathic guidance lives on in this new volume compiled from the practical and supportive advice in her two popular books, “Self-Help For Your Nerves” and “More Help For Your Nerves”. Well over 300 000 copies of her most popular “Self-Help For Your Nerves” have been sold. Now, with the release of this comprehensive volume, a new generation can be introduced to Dr Claire Weekes' compassionate yet practical advice to sufferers of nervous tension and panic attacks.

Dr Claire Weekes spent over forty years in practice, firstly as a general practitioner, and later as a consultant physician with a special interest in the anxiety state. She has been published extensively on this subject.

“Complete Self-Help For Your Nerves” has been revised to take account of current medical information.

Price: $20.95

You can buy this book from ADAVIC at http://www.adavic.org.au/

Anxiety and Depression: Taking the fear out of IT lecture

Anxiety and Depression: Taking the fear out of IT
A presentation by Bev Aisbett, Author and Counsellor

In releasing her latest two titles 'I Love Me' and 'Get Over IT' in 2010 and having commenced her forthcoming autobiography 'All of IT' (due for release in 2012) Bev Aisbett has added to her already impressive portfolio of six other self help titles and achievements in fostering recovery from anxiety-related conditions. In 2011, Bev will again offer her empowering presentations to anxiety sufferers, in partnership with the Anxiety Disorders Association of Victoria (ADAVIC).

Having experienced severe anxiety and depression first-hand, Bev has used her personal experience of anxiety and subsequent recovery as a means of reaching thousands of people suffering from anxiety and depression.

Bev's work is highly valued in the mental health community, with many general practitioners, psychologists and psychiatrists regularly recommending her books to patients in their care. The Commonwealth Rehabilitation Service has regularly referred clients to Bev's workshops to assist them with anxiety or depression.

Bev’s aim has always been to foster self empowerment, therefore reducing over-reliance on outside assistance. By promoting self-awareness and providing a wide range of strategies that assist sufferers to identify and self-correct stressful responses in various situations, this approach has led graduates of Bev’s program to consistently report at least a 70% reduction in their anxiety levels, as well as a far more relaxed attitude to life in general. Many have found the experience to be truly life-changing.

Bev Aisbett is a counsellor, acclaimed author and cartoonist. Having suffered from severe anxiety in the past, Bev’s subsequent recovery led to her to dedicate the past decade to helping others overcome anxiety, depression and OCD. Bev herself was diagnosed with an anxiety disorder and possible manic depression at the peak of her career, as she had just established herself as a freelance cartoonist and illustrator. Alongside panic attacks, the daily sense of terror and dread and a persistently racing heart, Bev dealt with insomnia, trembling, and severe bouts of depression. Bev found help in personifying her fears and anxiety into a character- “IT”. Through giving her anxiety form, and through characterizing her affirmations, Bev created a therapeutic technique, which she saw had the potential to help others.

Thursday 14th April 2011
7.30pm-9.00pm
Geelong West Town Hall (Supper Room)
153 Pakington Street, Geelong West VIC, Melways Ref 451 / J2

Cost:
$10.00 ADAVIC members
$20.00 Non-Members
Bookings:
Phone: ADAVIC (03) 9853 8089
Email: adavic@adavic.org.au
Website: http://www.adavic.org.au/

Proceeds from this event help to maintain ADAVIC services
BOOKINGS ESSENTIAL! Monies non refundable
Note: a $2 surcharge fee will apply to invoices

Don't Panic: You Can Overcome Anxiety Without Drugs lecture

A Lecture by Dr Sallee McLaren, Clinical Psychologist & Author

This lecture will discuss Dr. Sallee McLaren’s book and offer a practical alternative to medication:

• Panic attacks, phobias, extreme shyness, and general anxiety disrupt the lives of an estimated 15 percent of the population.
• Typically, these kinds of problems are diagnosed, often without evidence, as being caused by a biochemical imbalance that requires rebalancing through medication. The result, very often, is an endless psychiatric revolving-door syndrome.
• Understanding what anxiety is and how it is caused offers alternatives to medication.
• This lecture will explore this book and offer proven ways for individuals to change their lives for the better – permanently and without drugs.

Sallee’s book Don’t Panic You Can Overcome Anxiety Without Drugs will be available for purchase on the night for $25.00

Dr Sallee McLaren is a doctor of clinical psychology. She has worked in private practice for many years, helping hundreds of her patients recover completely from anxiety and many related forms of emotional distress, all without medication. She is the consulting psychologist for the Anxiety Disorders Association of Victoria (ADAVIC) in Australia, and comments frequently in the media on ways to recover from distress.

Thursday 7th April 2011
7.30pm-9.00pm
Yarra Community Youth Centre (Main Room)
156 Napier Street, Fitzroy VIC, Melways Ref 44 / A5

Cost:
$10.00 ADAVIC members
$20.00 Non-Members
Bookings:
Phone: ADAVIC (03) 9853 8089
Email: adavic@adavic.org.au
Website: http://www.adavic.org.au/

Proceeds from this event help to maintain ADAVIC services
BOOKINGS ESSENTIAL! Monies non refundable
Note: a $2 surcharge fee will apply to invoices

ADAVIC Anxiety Support Groups

ADAVIC has four weekly anxiety support groups.

They are located in:

Kew
Coburg
Altona
Berwick

For further details on days/times and what to expect from support groups visit this direct link of the ADAVIC website:
http://www.adavic.org.au/PG-social-support-support-groups.aspx

PSYCHONLINE - HEALTH TIPS by Sally-Anne McCormack, Psychologist

By Sally-Anne McCormack
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Psychologist M.A.P.S.

Dealing with Depression

Part One (Child & Adolescent)
As many of us know, the amount of people suffering from mental illness is extremely large, and many report that it is rapidly increasing!

It is widely suggested that around one in 5 people are suffering from depression at any given time (1 in 4 women, and 1 in 6 men). Recent statistics indicate that around 800,000 Australians suffer from depression every year – how will these numbers look in 2010? Or 2020? And what about children and adolescents? Research suggests around 5% of children, and nearly 1 in 10 adolescents are also inflicted with depression.

So, a question that needs to be asked is – what can we do to prevent it? Before becoming a psychologist, I started off my working life as a teacher. I spent a number of years studying, then entered the classroom with enthusiasm and a desire to inspire others to learn. After having a small bunch of children, I decided it was the right time to change my career path and become a psychologist. However, the passion of teaching has not deserted me, and has in fact enabled me to view mental illness from a different perspective. While I enjoy helping people deal with the depression and anxiety that they are currently suffering from, it seems incredibly logical to me that it would make much more sense to get into our schools and teach children and adolescents the skills that they need to learn to think in a more positive manner, and to become more aware of their feelings. This “no-brainer” idea should lead to a reduction in the above statistics! The Victorian Government has taken steps to move in this direction by introducing the new curriculum (Victorian Essential Learning Standards) into schools, and there are other initiatives being created to be used in schools, which is fantastic! But it is difficult for these programs to be effective if the staff at the coal-face are stressed and feeling overwhelmed by the amount of work they have to cover in 40 weeks per year. For some, there is a sense of having additional pressures and extra curriculum to be included in already overloaded days. There is still a way to go, but we have some incredibly positive signs …

So what can parents & teachers do to help these children and teens now? There are some easy and practical things that we can do to help prevent depression, or assist them to find a way out of the “fog”.

Tip One. Go for a walk! A family hike would be ideal, but at least 20 minutes of walking every day will increase the serotonin levels in their brains (which is the chemical that is depleted when someone is suffering from this mental illness). In a school, taking the class out for a run around the oval (or ideally, a school which runs some sort of exercise program before school for everyone would find physical and mental health improvements in all of their students!) can help lighten the mood for the day and everyone is more likely to learn efficiently than if they did not do any exercise.

Tip Two. Notice your own negative feelings. How does your body react when you are angry? Does your face go red? Does your jaw tighten? Does your voice get louder? Do your hands become fists? What about when you are worried? Does your voice start to shake? What about your body? Do you need to go to the toilet? Do you start to sweat?
Most of the time we do not really notice what happens to our body until after the event. How many of us have said “I didn’t realise how angry I was at the time”. If you can start noticing these physiological warnings about your feelings, then you can start teaching your child/teen how to recognise their own. This is extremely important, because without this recognition, we cannot change our thinking patterns which are what cause depression in the first place!

Tip Three. Once you and your child have learned to notice your feelings, the next step is to help them to identify what thoughts are going on in their heads. Most of the time, when we ask someone (either child, teen or adult) what they were thinking when they were feeling angry, they say “Nothing”.
Regardless of whether this is true or not (and I do not believe that it is!), the fact is that if they can control their thoughts, they will essentially control their feelings. For example, if my best friend just asked my boyfriend out, it is difficult to be angry if I am saying to myself, “Well, at least she has found someone caring to talk to” or “He is wonderful the way he helps people solve their problems”. It is only if I say, “She should not have rung him behind my back”, or “He should not have agreed to go” that I would be feeling infuriated with either of them.

Tip Four. Notice your own language. Do you say to the children (or to yourself) phrases such as “That was really stupid” or “What an idiot” or “I’m never any good at that”? Each of these phrases – even said in jest – are negative and model poor thinking habits. In my practice I tell people that “mud sticks” and even if you think it is funny referring to yourself as a “weirdo”, you end up believing it, and so do those around you! It is extremely important that you change YOUR language so you can model more appropriate ways to speak about yourself. This does NOT mean that you have to say something that is not true. An example for me would be not saying that I am a dreadful cook. It is better for me to say something less negative such as “I do not enjoy cooking” or “Cooking is not a strength of mine, but I can set the table beautifully!”. But for me to start saying “I am a great cook” is not only a lie, but an unhelpful statement because everyone in my family knows that it is inaccurate, and if I really chose to believe what I said, then every evening I would “fail” and it would simply reinforce negative thinking patterns. I would much rather one of my children to say (and think) “I did not do well in my maths test yesterday” than to say “I am useless at maths”, so it is vital that I model this behaviour too!

The bottom line is for us as parents, teachers or guardians of children and teens to be mindful of what we are demonstrating to those in our care. The risk of depression is considerably high, and it is important for us to help reduce these statistics in the future by doing some work on ourselves today.

If you or a loved one is currently suffering from depression, I would recommend you seek advice firstly from your doctor, and then contact a psychologist for individual advice or strategies to help with your child, teen or yourself. The Australian Government introduced an initiative for people with mental illness (such as depression or anxiety) to qualify for a Mental Health Care Plan from your doctor which enables a partial rebate for sessions with various allied health professionals. Check first if you meet this criterion. However, you do NOT need a doctor’s referral to see a psychologist.

Sally-Anne McCormack is a Melbourne psychologist, former teacher, and a mother of 4. She is currently writing books on depression and parenting gifted children, and has 2 fabulous websites: http://www.psychonline.com.au/ and http://www.parentsonline.com.au/ which offer advice, resources and email newsletters. Sally-Anne is registered as a media spokesperson for the Australian Psychological Society (A.P.S.) and is a committee member of ADAVIC. She has practices in Blackburn and Burwood East and can be contacted via email (psychonline@optusnet.com.au) or by telephone (03) 881 22 373.

Surviving the Interview Process!

• If you read October’s article ‘Dealing with Gaps in your Resume’, you may be interested in wising up on the interview process. Of course this is where our anxiety usually accelerates as we move towards the business end of the application process.
  
  At this point it is best remembered that we are only human and, more importantly, so are the people interviewing us. We all make mistakes and perform badly on occasion and, yes - that includes your potential employer. So, it really doesn’t matter what happens - you will survive. It is not the last job on earth!
  
  Whether you are an anxious person or not, preparation is the key when it comes to blitzing an interview. Think about your strengths and prepare examples of how you have demonstrated these in the past. ‘Interview Stuff’ is an excellent website if you are wanting to practice your answers to potential ‘tricky’ questions. You can access this by typing www.interviewstuff.com into your browser.
  
  Before you attend an interview, make sure you know as much about the company/ business as possible. For example: How big is the company? What products or services do they provide? What is their culture? How did they start up? Remember that this is also your opportunity to ask questions that may help you make a more informed decision about whether or not you will be comfortable working for this employer or organisation. Don’t be scared to take notes!
  
  Be aware that you will be asked questions about your resume, so be clear about your ‘story’ regarding work history before you go in and practice answering likely questions. Remember that you don’t need to divulge your entire life story - you are really providing information on a ’need to know’ basis, so stick to answering the questions and don’t go off on a tangent.
  
  If you have been out of work for a long time be clear about your reasons and put a positive spin on it regardless. For example, you may explain that you were seriously considering your next move and are looking for something in which you can settle and contribute over the long term.
  
  This works particularly well if you are moving from one industry to another or one mode of service to another ie. retail to administration, indoor to outdoor, customer service to behind the scenes etc.
  
  If you find yourself stuck trying to think of a reasonable explanation consider CLAMPS:
  
  Challenge: You weren’t able to grow professionally in that position
  Location: The commute was too long
  Advancement: There was nowhere for you to go.
  Money: You were underpaid for your skills and contribution.
  Pride or Prestige: You wanted to be with a better company.
  Security: The company or your position was not stable.
  
  Once you feel comfortable with explaining where you are at, spend some time thinking about how you might answer some of the following common ‘tricky’ questions:
  
  Why do you want to work here?
  What did you like/dislike about your last job?
  Where do you see yourself in 5 years?
  What are your biggest accomplishments?
  Why should I employ you?
  Tell me about yourself
  What is the most difficult situation you have faced?
  What are your salary expectations?
  
  At the end of the day remember that the interviewer is in the spotlight too. They are ‘selling’ you the company/role. It is important to keep in mind that an interview is, at worst, a learning experience. Don’t be shy about contacting the employer and asking for feedback if you don’t succeed. It is all useful information and it actually shows how determined and adaptable you are if you follow up. Who knows, maybe that same employer will consider you in future should you take the opportunity to imprint your wonderful self on their mind!
  
  By Kate Henderson
  
  For tips on how to prepare for the interview process visit:
  http://www.seek.com.au/career-resources/get-your-dream-job/interview-success.ascx
  
  

Recovery is Possible: My Story

I had been living and working in London for about 3 years before I had my first anxiety attack. It happened at work. I was standing in the middle of the office talking to a work colleague and suddenly the panic hit me. It was like I had been struck by an invisible force. I felt so weak and had to sit on the floor. I also had this incredible urge to run away but I couldn’t. My head was spinning, my heart was beating 100 miles an hour, I couldn’t catch my breath and then I started to hyperventilate. I was terrified. I thought I was going to die. My work colleagues phoned an ambulance and I ended up in hospital hooked up to a heart monitor, only to be told that there was nothing wrong with me. The doctor at the hospital told me that he thought that I had had a panic attack.

In the weeks after my first panic attack the anxiety became overwhelming. I was terrified of having another panic attack. They were happening everyday, sometimes as soon as I arrived at work. Then I started to panic as soon as I woke up in the morning. In the end I had to take some time off work but I never returned. My world became smaller and smaller. I started to avoid supermarkets, then shops, then public transport, and then anywhere there were crowds. It was pretty impossible to avoid crowds in London so, basically, I was unable to go anywhere. I had become agoraphobic. I couldn’t eat because my stomach was in knots. I couldn’t sleep because of the adrenalin pumping out of control throughout my body. I was terrified of having panic attacks in public. I was embarrassed and ashamed. My self-esteem had hit rock bottom and I became very depressed. At the time I was having several panic attacks a day. I didn’t know what to do. My doctor was no help and didn’t really understand. He prescribed antidepressants for the depression as there was really no medication that could take the anxiety away.

I then started to do my own research about anxiety attacks and agoraphobia on the internet. I brought some self help books and started learning about cognitive behavior therapy and the success that this type of therapy had in treating anxiety disorders. I tried to seek this type of treatment but was told that every waiting list was full due to the sheer volume of people suffering from Anxiety Disorders.

After months of being trapped in my tiny two bedroom flat I decided to try to treat myself. I began to challenge myself to gradually venture into the outside world by setting small goals. For example, I began walking to the first lamp post down my street, then every day increased my walking distance. With my mobile phone in hand I made this my daily goal. At first the anxiety increased, but with persistence it slowly died down. Eventually I was able to walk around the block, which was a big step for me. I was very lucky to have a supportive and understanding husband. He was there for me through every difficult step and was always there to celebrate my achievements and to give me a shoulder to cry on.

At the time I felt a desperate need to get back home to Adelaide to the safety of family and friends. I thought that it would all go away once I came home. So with sheer determination and terrifying fear my husband and I flew back home to Australia.

A few months after arriving in Australia the anxiety came back. I contacted the Panic Anxiety Disorder Association, who without their encouragement and support I wouldn’t be where I am today. I saw a psychologist who specialized in CBT and began the long road to recovery.

I am now working part time and studying part time. I also volunteer one day a week at the Panic Anxiety Disorders Association to share my experiences and support others. I slowly came off the antidepressants six months ago and am now leading a very busy life.
By Lina

Re-printed with permission from Panic Anxiety Disorder Association Inc. (South Australia).

Courage, commitment, calmness and change....

The Anxiety Disorders Association of Victoria Presents
Courage, commitment, calmness and change…

A Lecture with Pauline McKinnon, Psychotherapist and Author, founding
Director of the Stillness Meditation Centre in Melbourne.

Overview

This presentation will be of interest and assistance to anyone seeking anxiety and stress relief and maximising their life experience. To achieve those goals, Pauline will share her secrets of success and the fruits of her experience, with step by step guidance for making the 4 C’s work. Time will be allowed for a taste of the unique Stillness Meditation Therapy originated by Pauline’s mentor, the Australian psychiatrist Dr Ainslie Meares. There will also be an opportunity for questions.

Psychotherapist Pauline McKinnon is widely known as the author of In Stillness Conquer Fear. The book tells her personal story of overcoming anxiety and agoraphobia more than 30 years ago – and how she transformed her own life from one of constant fear to happy productivity. That landmark book led the way to today’s awareness of anxiety disorders and is now regarded as a modern classic, helping thousands of others to discover peace of mind.

Pauline’s Book In Stillness Conquer Fear and her CD Experiencing Stillness Meditation will be available for purchase on the night.

Thursday 24th March 2011
7.30pm-9.00pm
Northcote Town Hall (First Floor, Room 1)
189 High Street, Northcote VIC
(Melways Ref: 30 / E9)

Cost:
$10.00 ADAVIC members
$20.00 Non-Members
Bookings:
Phone: ADAVIC (03) 9853 8089
Email: adavic@adavic.org.au
Website: www.adavic.org.au

Proceeds from this event help to maintain ADAVIC services

BOOKINGS ESSENTIAL!
Monies non refundable

Bookings can be made at this direct link:

http://www.adavic.org.au/product-view.aspx?Id=97