Hey everyone,
ADAVIC has created a new Facebook Page...we are phasing out the old Facebook Group within weeks. Here is the link to the new 'Page'
Sunday, April 17, 2011
Carrot and Banana Cake
1 ¼ cups plain flour
½ cup self-raising flour
1 teaspoon bicarbonate of soda
1 teaspoon mixed spice
½ teaspoon ground cinnamon
1 cup (200g) firmly packed brown sugar
¾ cup (90g) coarsely chopped walnuts or pecans
3 eggs, lightly beaten
2 cups finely grated carrot (about 4 medium carrots)
1 cup mashed banana (about 2 large overripe bananas)
1 cup (250ml) vegetable oil
Preheat oven to moderately slow (160oC). Grease a 24cm springform tin, line base with baking paper.
Sift flours, soda, spices and sugar into large bowl, stir in remaining ingredients; pour cake mixture into prepared tin. Bake in moderately slow oven about 1 ¼ hours.
Cool cake in tin.
By Lani
Pumpkin and Basil Lasagna
Ingredients
650g pumpkin
2 tablespoons olive oil
500g ricotta cheese
1/3 cup pine nuts, toasted
¾ cup fresh basil
2 cloves garlic, crushed
35g parmesan, grated
125g fresh lasagne sheets
185g mozzarella, grated
Method
Preheat the oven to moderate (180oC). Lightly grease a baking tray. Cut the pumpkin into thick slices and arrange in a single layer on the tray. Brush with oil and cook for 1 hour, or until softened, turning halfway through cooking.
Place the ricotta, pine nuts, basil, garlic and Parmesan in a bowl and mix well with a wooden spoon.
Brush a square 20cm ovenproof dish with oil. Cook the pasta according to the packet instructions. Arrange one third of the pasta sheets over the base of the dish and spread with the ricotta mixture. Top with half of the remaining lasagne sheets.
Arrange the pumpkin evenly over the pasta with as few gaps as possible. Season with salt and cracked black pepper and top with the final layer of pasta sheets. Sprinkle with mozzarella. Bake for 20-25 minutes, or until the cheese is golden. Leave for 10 minutes, then cut into squares.
By Lani
Dalai Lama Affirmations
Dalai Lama Affirmations
"The basic sources of happiness are a good heart, compassion and love."
"I believe that constant effort, tireless effort, pursuing clear goals with sincere effort is the only way."
"For a better, happier, more stable and civilized future, each of us must develop a sincere, warm-hearted feeling of brotherhood and sisterhood."
"In order to achieve genuine, lasting world peace based on compassion, we need a sense of universal responsibility. First we have to try inner disarmament - reducing our own anger and hatred while increasing mutual trust and human affection."
"I believe that constant effort, tireless effort, pursuing clear goals with sincere effort is the only way."
Affirmations for Kids
Compiled by Ted DeCorte, M.A.
My needs are important.
I can try new things with a friend.
I will take it easy on me today.
I am loveable and capable.
I am a worthwhile person, even if I can’t do something well.
I will listen to my body. I will exercise, eat right and get some good sleep.
I can be excited about everything.
I can find fun things to do all by myself.
I can begin to make a new friend today.
I can accept that it is OK to be different and know I am special.
Gonna be a bear! - Poem
Gonna be a bear!
In this life I'm a woman.
In my next life, I'd like to come back as a bear.
When you're a bear, you get to hibernate.
You do nothing but sleep for six months.
I could deal with that.
Before you hibernate, you're supposed to eat yourself stupid.
I could deal with that too.
When you're a girl bear, you birth your children (who are the size of walnuts) while you're sleeping and wake to partially grown, cute, cuddly cubs.
I could definitely deal with that.
If you're mama bear, everyone knows you mean businesss.
You swat anyone who bothers your cubs.
If your cubs get out of line, you swat them too.
I could deal with that.
If you're a bear, your mate EXPECTS you to wake up growling.
He EXPECTS that you will have hairy legs and excess body fat.
Yup, gonna be a bear!
An Inspirational Story - The Folded Napkin Story
The Folded Napkin Story
Now if this doesn't light your fire ... your wood is wet!!! A lovely Story!
I try not to be biased, but I had my doubts about hiring Stevie. His placement counsellor assured me that he would be a good, reliable busboy. But I had never had a mentally handicapped employee and wasn't sure I wanted one I wasn't sure how my customers would react to Stevie. He was short, a little dumpy with the smooth facial features and thick-tongued speech of Downs Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids travelling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was persuading him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus dishes and glasses onto cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met.
Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie missed work.
He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Downs Syndrome often have heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months.
A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery, and doing fine. Frannie, the head waitress, let out a war hoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of this 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look.
He grinned. "OK, Frannie, what was that all about?" he asked.
"We just got word that Stevie is out of surgery and going to be okay."
"I was wondering where he was. I had a new joke to tell him. What was the surgery about?"
Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed: "Yeah, I'm glad he is going to be OK," she said. "But I don't know how he and his Mom are going to handle all the bills. From what I hear, they're barely getting by as it is." Belle Ringer nodded thoughtfully, and Frannie hurried off to wait on the rest of her tables.
Since I hadn't had time to round up a busboy to replace Stevie and really didn't want to replace him, the girls were busing their own tables that day until we decided what to do. After the morning rush, Frannie walked into my office. She had a couple of paper napkins in her hand and a funny look on her face.
"What's up?" I asked.
"I didn't get that table where Belle Ringer and his friends were sitting cleared off after they left, and Pony Pete and Tony Tipper were sitting there when I got back to clean it off," she said. "This was folded and tucked under a coffee cup." She handed the napkin to me, and three $20 bills fell onto my desk when I opened it. On the outside, in big, bold letters, was printed "Something for Stevie. Pony Pete asked me what that was all about," she said, "so I told him about Stevie and his Mom and everything, and Pete looked at Tony and Tony looked at Pete, and they ended up giving me this." She handed me another paper napkin that had "Something For Stevie" scrawled on its outside. Two $50 bills were tucked within its folds. Frannie looked at me with wet, shiny eyes, shook her head and said simply: "truckers"
That was three months ago. Today is Thanksgiving, the first day Stevie is supposed to be back to work. His placement worker said he's been counting the days until the doctor said he could work, and it didn't matter at all that it was a holiday. He called 10 times in the past week, making sure we knew he was coming, fearful that we had forgotten him or that his job was in jeopardy. I arranged to have his mother bring him to work. I then met them in the parking lot and invited them both to celebrate his day back.
Stevie was thinner and paler, but couldn't stop grinning as he pushed through the doors and headed for the back room where his apron and busing cart were waiting.
"Hold up there, Stevie, not so fast," I said. I took him and his mother by their arms. "Work can wait for a minute. To celebrate you coming back, breakfast for you and your mother is on me!"
I led them toward a large corner booth at the rear of the room. I could feel and hear the rest of the staff following behind as we marched through the dining room. Glancing over my shoulder, I saw booth after booth of grinning truckers empty and join the procession. We stopped in front of the big table. Its surface was covered with coffee cups, saucers and dinner plates, all sitting slightly crooked on dozens of folded paper napkins.
"First thing you have to do, Stevie, is clean up this mess," I said. I tried to sound stern. Stevie looked at me, and then at his mother, then pulled out one of the napkins. It had "Something for Stevie" printed on the outside. As he picked it up, two $10 bills fell onto the table. Stevie stared at the money, then at all the napkins peeking from beneath the tableware, each with his name printed or scrawled on it. I turned to his mother.
"There's more than $10,000 in cash and checks on table, all from truckers and trucking companies that heard about your problems.”Happy Thanksgiving,"
Well, it got real noisy about that time, with everybody hollering and shouting, and there were a few tears, as well. But you know what's funny? While everybody else was busy shaking hands and hugging each other, Stevie, with a big, big smile on his face, was busy clearing all the cups and dishes from the table. Best worker I ever hired.
Plant a seed and watch it grow. At this point, you can bury this inspirational message or forward it fulfilling the need! If you shed a tear, hug yourself, because you are a compassionate person.
Well... Don't just sit there! Send this story on!
Now if this doesn't light your fire ... your wood is wet!!! A lovely Story!
I try not to be biased, but I had my doubts about hiring Stevie. His placement counsellor assured me that he would be a good, reliable busboy. But I had never had a mentally handicapped employee and wasn't sure I wanted one I wasn't sure how my customers would react to Stevie. He was short, a little dumpy with the smooth facial features and thick-tongued speech of Downs Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids travelling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was persuading him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus dishes and glasses onto cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met.
Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie missed work.
He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Downs Syndrome often have heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months.
A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery, and doing fine. Frannie, the head waitress, let out a war hoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of this 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look.
He grinned. "OK, Frannie, what was that all about?" he asked.
"We just got word that Stevie is out of surgery and going to be okay."
"I was wondering where he was. I had a new joke to tell him. What was the surgery about?"
Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed: "Yeah, I'm glad he is going to be OK," she said. "But I don't know how he and his Mom are going to handle all the bills. From what I hear, they're barely getting by as it is." Belle Ringer nodded thoughtfully, and Frannie hurried off to wait on the rest of her tables.
Since I hadn't had time to round up a busboy to replace Stevie and really didn't want to replace him, the girls were busing their own tables that day until we decided what to do. After the morning rush, Frannie walked into my office. She had a couple of paper napkins in her hand and a funny look on her face.
"What's up?" I asked.
"I didn't get that table where Belle Ringer and his friends were sitting cleared off after they left, and Pony Pete and Tony Tipper were sitting there when I got back to clean it off," she said. "This was folded and tucked under a coffee cup." She handed the napkin to me, and three $20 bills fell onto my desk when I opened it. On the outside, in big, bold letters, was printed "Something for Stevie. Pony Pete asked me what that was all about," she said, "so I told him about Stevie and his Mom and everything, and Pete looked at Tony and Tony looked at Pete, and they ended up giving me this." She handed me another paper napkin that had "Something For Stevie" scrawled on its outside. Two $50 bills were tucked within its folds. Frannie looked at me with wet, shiny eyes, shook her head and said simply: "truckers"
That was three months ago. Today is Thanksgiving, the first day Stevie is supposed to be back to work. His placement worker said he's been counting the days until the doctor said he could work, and it didn't matter at all that it was a holiday. He called 10 times in the past week, making sure we knew he was coming, fearful that we had forgotten him or that his job was in jeopardy. I arranged to have his mother bring him to work. I then met them in the parking lot and invited them both to celebrate his day back.
Stevie was thinner and paler, but couldn't stop grinning as he pushed through the doors and headed for the back room where his apron and busing cart were waiting.
"Hold up there, Stevie, not so fast," I said. I took him and his mother by their arms. "Work can wait for a minute. To celebrate you coming back, breakfast for you and your mother is on me!"
I led them toward a large corner booth at the rear of the room. I could feel and hear the rest of the staff following behind as we marched through the dining room. Glancing over my shoulder, I saw booth after booth of grinning truckers empty and join the procession. We stopped in front of the big table. Its surface was covered with coffee cups, saucers and dinner plates, all sitting slightly crooked on dozens of folded paper napkins.
"First thing you have to do, Stevie, is clean up this mess," I said. I tried to sound stern. Stevie looked at me, and then at his mother, then pulled out one of the napkins. It had "Something for Stevie" printed on the outside. As he picked it up, two $10 bills fell onto the table. Stevie stared at the money, then at all the napkins peeking from beneath the tableware, each with his name printed or scrawled on it. I turned to his mother.
"There's more than $10,000 in cash and checks on table, all from truckers and trucking companies that heard about your problems.”Happy Thanksgiving,"
Well, it got real noisy about that time, with everybody hollering and shouting, and there were a few tears, as well. But you know what's funny? While everybody else was busy shaking hands and hugging each other, Stevie, with a big, big smile on his face, was busy clearing all the cups and dishes from the table. Best worker I ever hired.
Plant a seed and watch it grow. At this point, you can bury this inspirational message or forward it fulfilling the need! If you shed a tear, hug yourself, because you are a compassionate person.
Well... Don't just sit there! Send this story on!
WORKING IT OUT One-Day Workshop in Geelong
The Anxiety Disorders Association of Victoria Presents
Working IT Out: One day workshop for sufferers of anxiety
Presented by Bev Aisbett, Counsellor & Author
Overview:
This weekend seminar provides sufferers of anxiety with invaluable tools for effective management of anxiety based on the proven techniques which have assisted sufferers through Bev’s powerful programs, books and presentations over the past decade.
In this workshop you will learn:
- Why you came to be anxious and how to break this pattern
- How to view your anxiety from a healthier perspective
- How to manage and overcome your anxiety
Participants will receive a free copy of Bev’s compilation of books - ‘FIXING IT’ - which brings together, for the very first time in one volume, a complete guide to surviving anxiety and its many forms and how to move on to achieve change and growth in our lives - LIVING WITH IT - A Survivor’s Guide to Panic Attacks; LIVING IT UP - the Advanced Survivor’s Guide to Anxiety-free-Living and LETTING IT GO- Attaining Awareness out of Adversity
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.
Workshop Details
Topics Covered
Some topics and activities to be discussed during the workshop:
• The Client/Helper Relationship
• Crisis
• Contributory Factors
• Pyramid of Healing
• Anxiety Flowchart
• Follow-Up-Exercises
• Coping Techniques
• Reframing the Anxiety Monster
• Embracing Otherness
• Creating a New Identity
• Improving relationships
• Exploring the rules for the Game of Life
Lunch
• Bring your own lunch (morning and afternoon tea provided)
Handouts
• Participants will receive a free copy of Bev’s compilation of books - ‘FIXING IT’ - which brings together, for the very first time in one volume, a complete guide to surviving anxiety and its many forms and how to move on to achieve change and growth in our lives - LIVING WITH IT - A Survivor’s Guide to Panic Attacks; LIVING IT UP - the Advanced Survivor’s Guide to Anxiety-free-Living and LETTING IT GO- Attaining Awareness out of Adversity
• You will also receive a ‘WORKING OUT’ Manual.
Other books by Bev Aisbett
• ‘Living with IT’
• ‘Living IT Up’
• ‘Letting IT Go’
• ‘Taming the Black Dog’
• ‘The Book of IT’
• ‘Get Real’
• ‘I Love Me’
• ‘Get Over It’
Saturday 7th May 2011
10.00am – 4.30pm
Lifeline Geelong Training Facility & Admin Offices
1 McKillop Street, Geelong VIC, Melway Ref 451 / K5
Cost:
$175.00 ADAVIC members
$175.00 Early bird price if paid by Friday 8th April
$200.00 Non-Members
Bookings:
Phone: ADAVIC (03) 9853 8089
Email: http://adavic@adavic.org.au
Website: www.adavic.org.au
Proceeds from this event help to maintain ADAVIC services
BOOKINGS ESSENTIAL!
Note: a $2 surcharge fee will apply to invoices
Managing Trauma Lecture by Peter Horton
The Anxiety Disorders Association of Victoria Presents
Managing Trauma: A Seminar on Post Traumatic Stress Disorder and Traumatic Response
Presented by Peter Horton, Psychologist and CEO of Trauma Center Australia
Overview:
This presentation will be of interest for anyone wishing to learn more about Post Traumatic Stress Disorder (PTSD) and trauma. Specifically, the session will cover:
• What is trauma and PTSD
• What are the symptoms of PTSD and trauma
• A model of trauma
• Short term intervention for trauma
• Psychological first aid
The session will be presented in seminar format with interactive participation and involvement from attendees.
Peter Horton is a registered Psychologist and is the CEO of the Trauma Centre of Australia, a Victorian based psychology firm specialising in trauma and critical incident response. He has more than 20 years experience working with victims of trauma and sufferers of PTSD. He also has over 10 years experience as a teacher and lecturer and has previously worked as a school counsellor, as well as being Head Clinician at Davidson Trahire Corpsych, an organisational psychology firm providing trauma counselling. Peter is also an addictions expert, particularly gambling, eating disorders and drugs of abuse; he was employed as a Senior Clinician at Odyssey House Drug and Alcohol Rehabilitation Centre for a number of years.
Tuesday 3rd May 2011
7.30pm - 9.00pm
Kew Library (Phyllis Hore Room)
Corner Cotham Rd. & Civic Dr., Kew VIC, Melway Ref 45 / D6
Cost:
$20.00 ADAVIC members
$10.00 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!!!
Emotional Wellbeing Group
Reconnexion’s next EMOTIONAL WELLBEING GROUP starts on May 11th 2011.
Supportive group meditation classes for people with little or no experience of meditation.
In this 7 week programme you will learn how to practice both structured and incidental mindfulness.
Meditation teacher Steve Brown has over 15 years of meditation experience.
DATE: Wednesday 11th May to 22nd June 2011 ( 7 weeks ) TIME: 7.00pm to 9.00pm LOCATION: Hartington Centre, 24 Hartington Street, Northcote COST: $245 .00 (Medicare rebates available if referred by your GP)
For further information visit our website http://www.reconnexion.org.au/ click on Anxiety or Depression, then Group Programs. OR call us on 1300 273 266
Thursday, April 7, 2011
Health Tips - Eva Savov
Attitude and Skills
We are the sum total of what we spend most of our time thinking about. Since we spend most of our time thinking about anxiety, it's no wonder we are anxious.
Overcoming anxiety is not just about learning new skills, it's about having a right attitude as well. With the right attitude you can learn the skills to overcome your anxieties.
The most common question I get asked is, how can I be positive when the negative thoughts keep coming back? The answer is, you need to keep practicing. The more you practice the better you get at it. How you spend the first 20 minutes of your day, will ultimately sketch out your mood for the rest of your day. Here are some tips.
Do's and Don'ts upon rising:
* Don't watch the news, that would depress and make anyone anxious.
* Don't read the newspaper, that too would depress and make anyone anxious.
* Don't have caffeine or sugar.
* Do read a chapter or paragraph of you favourite book.
* Do meditate or have a herbal tea and sit in your backyard or front porch.
* Put on your favourite CD or tape.
* Do whatever it is that makes you feel good and positive and then continue your day.
Make a point to dedicate the first 20 minutes of the day to you, to think, to feel and to be positive.
Some of the skills you need to keep practicing are:
* Stop and breathe.
* Say 'no', when you don't want to say 'yes.'
* Take time out to relax.
* Challenge the negative thoughts when they creep up.
* Learn something new, do something new.
I also hear statements such as, 'no matter how much I try, it just doesn't work or last.' I challenge that belief with, 'who says it doesn't work or last?' When you fill up your car with petrol, does it last? Of course it doesn't you always need to refill it.
Your anxiety is only a problem if you don't find a solution. Every problem you come across has more than one solution. Also, what you are going through someone else has already been through it and resolved it. You can overcome your anxiety as well, the only person that says you can't is you. Instead of saying 'I can't', say 'I can too.'
We are the sum total of what we spend most of our time thinking about. Since we spend most of our time thinking about anxiety, it's no wonder we are anxious.
Overcoming anxiety is not just about learning new skills, it's about having a right attitude as well. With the right attitude you can learn the skills to overcome your anxieties.
The most common question I get asked is, how can I be positive when the negative thoughts keep coming back? The answer is, you need to keep practicing. The more you practice the better you get at it. How you spend the first 20 minutes of your day, will ultimately sketch out your mood for the rest of your day. Here are some tips.
Do's and Don'ts upon rising:
* Don't watch the news, that would depress and make anyone anxious.
* Don't read the newspaper, that too would depress and make anyone anxious.
* Don't have caffeine or sugar.
* Do read a chapter or paragraph of you favourite book.
* Do meditate or have a herbal tea and sit in your backyard or front porch.
* Put on your favourite CD or tape.
* Do whatever it is that makes you feel good and positive and then continue your day.
Make a point to dedicate the first 20 minutes of the day to you, to think, to feel and to be positive.
Some of the skills you need to keep practicing are:
* Stop and breathe.
* Say 'no', when you don't want to say 'yes.'
* Take time out to relax.
* Challenge the negative thoughts when they creep up.
* Learn something new, do something new.
I also hear statements such as, 'no matter how much I try, it just doesn't work or last.' I challenge that belief with, 'who says it doesn't work or last?' When you fill up your car with petrol, does it last? Of course it doesn't you always need to refill it.
Your anxiety is only a problem if you don't find a solution. Every problem you come across has more than one solution. Also, what you are going through someone else has already been through it and resolved it. You can overcome your anxiety as well, the only person that says you can't is you. Instead of saying 'I can't', say 'I can too.'
Meditation - Eva Savov
There is an old proverb; " a journey of a thousand miles begins with a single step." Let's continue our journey.
In part 1 of the health tips series I explained how learning to breathe correctly is one of the steps to enable you to normalise your anxieties. In this part we will explore meditation and the benefits of it.
Meditation is an ancient practice that has been around for at least 5000 years. There are many reasons why people take up meditation, the most common ones are, stress prevention, health, self-realisation and spiritual growth.
Anxiety effects the mind, body and emotions. Meditation assists in achieving a state of physical relaxation by using the mind to calm the body. The lactate concentration of the blood is closely linked to anxiety levels, through deep relaxation of the body this is decreased immensely and becoming aware of our breathing pattern and learning to breath correctly during meditation we create a state of serenity and calm. Through daily practice many physical changes can be measured, even brain rhythms change through this practice. Meditation is a discipline that involves patience and persistence. It's not unusual for thoughts to wonder and to loose concentration. This can become very frustrating and many give up because they think they can't do it or it's not for them. That is why to begin with, I always recommend this simple yet effective meditation before embarking on any intense and guided meditations.
By practicing the following meditation it will enable you to bring your mind to stillness and blankness thus, improving your ability to concentrate and it will give you a foundation to explore deeper into meditation and other techniques.
This meditation needs to be practiced for at least 7 days at the same time each day, preferably in the morning for 5 minutes and after 7 days you can increase it to 10 minutes if you feel you are ready.
Upon beginning make sure you will not be disturbed. You can have relaxing music playing in the background or you may choose not to. Find a comfortable place to sit. As you sit comfortably close your eyes and bring your attention to your breathing. Just observe your breathing. The aim of this meditation is not to try and control anything and the ability to sit quietly for 5 minutes without paying particular attention to any thought. Just sit and observe your breathing and let your thoughts come and go. If you find yourself concentrating on a particular thought just shift your thought and focus on your breathing. Some find it helpful to count their breaths, 1 inhale, 2 exhale, and so on. The aim is to let the breath flow in its own natural rhythm. Through practice this will become easier and natural.
There are many meditation styles. The more you learn and explore the greater the chances for you to discover what is right for you.
Finally to quote Dr. John Gray "stress and distress are just symptoms of blocked natural energy and can be easily released." This can be achieved through meditation.
By Eva Savov
Poem - a special poem for ADAVIC
I had a friend called happiness
And used to have such fun
But happiness fought anxiety
That’s when I came undone
My happiness was torn to shreds
Anxiety won the war
So now I try to live with it
But don’t want it anymore
I've tried to tell it, “Go Away”
But it just falls on deaf ears
It travels with me where I go
And lives on all my fears
I've looked around for happiness
But it’s dark, I cannot see
Anxiety has got its grip
It will not set me free
So I'll keep searching in the dark
Until I find a way
That I can light up this darkened world
And happiness can say
“Yes I was wounded but did not die
I simply needed rest
And when I get my strength again
I’ll win cause I’m the best”
So all my friends at ADAVIC
Although there is a fight
Anxiety will lose one day
Because I'll find the light
And used to have such fun
But happiness fought anxiety
That’s when I came undone
My happiness was torn to shreds
Anxiety won the war
So now I try to live with it
But don’t want it anymore
I've tried to tell it, “Go Away”
But it just falls on deaf ears
It travels with me where I go
And lives on all my fears
I've looked around for happiness
But it’s dark, I cannot see
Anxiety has got its grip
It will not set me free
So I'll keep searching in the dark
Until I find a way
That I can light up this darkened world
And happiness can say
“Yes I was wounded but did not die
I simply needed rest
And when I get my strength again
I’ll win cause I’m the best”
So all my friends at ADAVIC
Although there is a fight
Anxiety will lose one day
Because I'll find the light
ADAVIC past and present SPONSORS!!!
Department of Families, Community Services and Indigenous Affairs Department of Victorian Communities
Lord Mayor’s Charitable FoundationWednesday, April 6, 2011
Can the herbal medicine KAVA reduce your stress and anxiety?
Are you suffering from high levels of stress or anxiety? Are you experiencing Generalised Anxiety Disorder or feel frequently anxious with regard to many areas of your life?
We are seeking participants for a study investigating the effects of the natural medicine KAVA, which may be effective in reducing feelings of stress and anxiety in people.
To participate in the Kava Anxiety-Lowering Medication (KALM) Project you must be:
Aged 18-65 years
Experiencing chronic moderate or high levels of anxiety
Not currently taking medications such as antidepressants or benzodiazepines (e.g. valium)
Not having regular high alcohol/substance use
Have fluent written and spoken English
Willing to come in for six testing sessions at the Swinburne University Hawthorn campus,
over a two-month period.
You will be reimbursed $100 at the end of the trial.
This study is being conducted by The Brain & Psychological Sciences Research Centre (BPsyC) at Swinburne University of Technology.
To find out more please contact: Tasha Wahid Research Co-ordinator (KALM PROJECT)
Phone: (03) 9214 4924
Mobile: 0413502068
Email zwahid@groupwise.swin.edu.au
We are seeking participants for a study investigating the effects of the natural medicine KAVA, which may be effective in reducing feelings of stress and anxiety in people.
To participate in the Kava Anxiety-Lowering Medication (KALM) Project you must be:
Aged 18-65 years
Experiencing chronic moderate or high levels of anxiety
Not currently taking medications such as antidepressants or benzodiazepines (e.g. valium)
Not having regular high alcohol/substance use
Have fluent written and spoken English
Willing to come in for six testing sessions at the Swinburne University Hawthorn campus,
over a two-month period.
You will be reimbursed $100 at the end of the trial.
This study is being conducted by The Brain & Psychological Sciences Research Centre (BPsyC) at Swinburne University of Technology.
To find out more please contact: Tasha Wahid Research Co-ordinator (KALM PROJECT)
Phone: (03) 9214 4924
Mobile: 0413502068
Email zwahid@groupwise.swin.edu.au
Meetup - Social Events
At ADAVIC we like to encourage people to get 'out and about' and interact with others. We have a social group site (Meetup) for our members, volunteers and friends, where people can organise to get together in person, have fun and make friends with others in a caring and supportive social environment. On the ADAVIC Meetup site there's a calendar of upcoming events and you can make suggestions for future activities. Here is the link for our meetup social events group http://www.meetup.com/ADAVIC-Social-Events/
STRIVING FOR SELF ACCEPTANCE
Self esteem refers to an individual’s overall assessment and appraisal of their own worth and in many ways lies at the core of their personality. Sadly there is a common misconception that an individual’s worth as a person corresponds to evaluations of their abilities, personal attributes and achievements. Self esteem that is based on this misconception constitutes a major threat to an individual’s sense of worth and psychological well-being. For instance, an individual whose actions are judged as wrong, incompetent, or disapproved by others, can wind up feeling “less worthy” as a person.
Low self esteem is typically considered unhealthy and is linked to depression and anxiety. Interestingly, attempts to increase self esteem may also have some drawbacks. Psychological literature suggests that individuals with extremely high self esteem are vulnerable because they are often characterised by excessive focus on evaluations, including social comparisons with other people. The research also indicates that individuals with extremely high self esteem may be more prone to acts of violence, be less open to unfavourable feedback, and more emotionally vulnerable to criticism. One explanation for this paradox is that any level of self-esteem, low or high, is characterised by conditional self-acceptance and reflects a dysfunctional habit of globally evaluating one’s worth, which is where the individual focuses on their (low) self-esteem as a whole and ignores more specific areas in which they have strong abilities and thus stronger self-esteem. According to this view, self-rating is seen as dysfunctional and irrational, as there exists is no objective basis for determining the worth of a human being. In addition to being illogical, self-ratings can predispose individuals to feel depressed when their current self-rating is low, or anxious when the rating is high. This is because the concept of self-evaluation is such that a fall in self-esteem can result in response to criticisms, rejections or inabilities, and an increase causes the individual to perceive a pressure to maintain their current (perceived) high ability.
As human beings we are not perfect, and prone to making mistakes. As we strive to achieve our goals in life, we are all continually faced with the struggles that are inevitably thrown our way. Therefore, a healthier and more logical approach is to abandon the quest for self-esteem and self-ratings and instead work towards self-acceptance. Unconditional self-acceptance is a condition in which individuals’ fully and unconditionally appreciate, support and accept who they are as a person at this very moment, including the things they do like and don’t like about themselves.
To accept oneself is to be immune to the demands we place on ourselves for the approval of others. Self-acceptance gives individuals greater freedom to take the best course of action, rather than what will gain approval. The beauty of self-acceptance is that all of those things that you believe will make you happier will come to you once you let go of the need to have them in your life in order to live it to the fullest.
Self-acceptance fosters personal adjustment and wellbeing, and has been linked to increased happiness and life satisfaction. So how does one strive towards self-acceptance? Self-acceptance takes honesty and courage. Remember that you don’t have to like something to accept it. A great place to start is to feel good about yourself simply because:
You exist
You are alive
You are unique
You are human and prone to mistakes, just like everyone else
By Catherine Caballero, Psychologist (March 2011)
Low self esteem is typically considered unhealthy and is linked to depression and anxiety. Interestingly, attempts to increase self esteem may also have some drawbacks. Psychological literature suggests that individuals with extremely high self esteem are vulnerable because they are often characterised by excessive focus on evaluations, including social comparisons with other people. The research also indicates that individuals with extremely high self esteem may be more prone to acts of violence, be less open to unfavourable feedback, and more emotionally vulnerable to criticism. One explanation for this paradox is that any level of self-esteem, low or high, is characterised by conditional self-acceptance and reflects a dysfunctional habit of globally evaluating one’s worth, which is where the individual focuses on their (low) self-esteem as a whole and ignores more specific areas in which they have strong abilities and thus stronger self-esteem. According to this view, self-rating is seen as dysfunctional and irrational, as there exists is no objective basis for determining the worth of a human being. In addition to being illogical, self-ratings can predispose individuals to feel depressed when their current self-rating is low, or anxious when the rating is high. This is because the concept of self-evaluation is such that a fall in self-esteem can result in response to criticisms, rejections or inabilities, and an increase causes the individual to perceive a pressure to maintain their current (perceived) high ability.
As human beings we are not perfect, and prone to making mistakes. As we strive to achieve our goals in life, we are all continually faced with the struggles that are inevitably thrown our way. Therefore, a healthier and more logical approach is to abandon the quest for self-esteem and self-ratings and instead work towards self-acceptance. Unconditional self-acceptance is a condition in which individuals’ fully and unconditionally appreciate, support and accept who they are as a person at this very moment, including the things they do like and don’t like about themselves.
To accept oneself is to be immune to the demands we place on ourselves for the approval of others. Self-acceptance gives individuals greater freedom to take the best course of action, rather than what will gain approval. The beauty of self-acceptance is that all of those things that you believe will make you happier will come to you once you let go of the need to have them in your life in order to live it to the fullest.
Self-acceptance fosters personal adjustment and wellbeing, and has been linked to increased happiness and life satisfaction. So how does one strive towards self-acceptance? Self-acceptance takes honesty and courage. Remember that you don’t have to like something to accept it. A great place to start is to feel good about yourself simply because:
You exist
You are alive
You are unique
You are human and prone to mistakes, just like everyone else
By Catherine Caballero, Psychologist (March 2011)
Self Esteem
Self esteem is important for our happiness and well being. Our self esteem is often built upon other people’s opinions of us. But why do we care what others think? Humans are social animals and most of the time we thrive on the company of others. We also value their opinions of us. If other people have a positive opinion of us, they will keep us around, but if they have a negative opinion of us, they may reject us. One of the things that we fear most is rejection. When someone in our intimate circle, social group or occupational group puts us down or segregates us, it can make us think that we are less valuable and as a result lower our self esteem. Some people are resistant to this type of criticism or have mechanisms for coping with it. For example, they may simply choose to ignore the person who is treating them badly and make new friends. Others are deeply affected by rejection and may not have the resources to cope. Low self esteem often results in a lack of self worth and self care; therefore there may be little or no motivation to change the circumstances that facilitated the low self esteem.
We can all suffer from low self esteem from time to time, but feeling bad about oneself all the time is not good for mental health. People who have ongoing low self esteem often see themselves in a distorted way and they usually focus on things that they believe are negative about them. They believe, often without much evidence, that others see them in a negative way and can also behave in ways that can reinforce low self esteem. An example of this is engaging in a relationship with someone that treats them in a negative way. This reinforces their attitude about themselves because the other person is reinforcing the idea that they do not deserve to be treated well. Sometimes entering into a relationship or staying with someone who consistently treats you badly is a warning sign that you may have low self esteem.
To improve your self esteem you could try to change the way you think about yourself. Self talk is that little voice inside our heads that tells us how we think and feel about every situation. Some examples are: “They don’t like me because I am not…,” “I never get anything right”, “they are probably thinking…” Ones interpretation about the events in their life will impact how they feel about themselves and others. The website Reach Out has some good advice for depleting negative self talk. They refer to “The ABC of self talk”:
“A” is for activating a situation or thinking about what happened during the situation. If something negative happened during a situation try not to analyze it, just be neutral about what happened, as you cannot tell what others may have been thinking about you.
“B” is for belief about what has caused you to feel a certain way. After a negative situation you may feel upset or angry. Rather than associating that bad feeling with yourself or the situation, acknowledge the bad feeling is independent of the situation and yourself and that you can change it.
“C” is for consequences, or the behaviour that results from your negative beliefs. You may blame yourself for the event and criticize yourself or make yourself feel guilty. Accept that this criticism is based on irrational beliefs you have about yourself. One of the most essential things is not to place too much importance on what other people think of you.
No one is perfect!
References:
www.reachout.com
Dr S. Edelman and L. Remond. (2005). Taking Charge! A Guide for Teenagers: Practical Ways to Overcome Stress, Hassles and Upsetting Emotions. Foundation for life Sciences.
By Jasmine – ADAVIC volunteer
(Jasmine finished her volunteer commitments with ADAVIC in late January and we all wish her well with her future studies)
Suzy Miller and Mark Lee got hitched!!!!
Congratulations to Suzy Miller and Mark Lee on their marriage which took place on Saturday the 12th February 2011 at Preshil College where they met as teenagers. The lovely couple honeymooned in Hawaii, Las Vegas and New York All the best from everyone at ADAVIC...
TRUE LOVE
~ By Author Unknown ~
True love is a sacred flame
That burns eternally,
And none can dim its special glow
Or change its destiny.
True love speaks in tender tones
And hears with gentle ear,
True love gives with open heart
And true love conquers fear.
True love makes no harsh demands
It neither rules nor binds,
And true love holds with gentle hands
The hearts that it entwines.
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