Weekly Quote:

"Our attitude toward life determines
life's attitude towards us" - Anon

Poem - TEARDROPS!

Teardrops.
Like precious diamonds,
We hold them inside,
And never show the pieces,
Of our broken hearts.
Instead.
We smile
And pretend
The sun is shining.
But if only
You looked closer
You will discover
The rays are hiding
Behind the clouds.

By EVA SAVOV
Copyright © 1994

DOS AND DON'TS FOR AGORAPHOBICS

DO’S

Do think positively- make “I can” and “I will” your motto.

Do remember to breathe properly, as failure to do so can lead to dizziness and breathlessness.

Do remember to listen to what you are saying to yourself, as talking to yourself the wrong way will give rise to fear and subsequently, panic.

Do remember to not add fear of feelings.

Do try and think more of your achievements, and less of your failures.

Most important of all, do remember that panic attacks will not harm you, and they always pass over.

DON’TS

Don’t allow the memory of your first panic attack to haunt you. Remember that at the time you suffered your first panic attack, your anxiety level and, in all probability, your physical health, combined to make you vulnerable to panic.

Don’t forget the time when going out on your own was a normal routine and not a major operation like it is now. Remember that you are still the same person; the only change that has taken place has been in the way you are thinking.

Don’t adopt an avoidance technique. Remember that the only way to overcome any phobia is to face up to the situation, or thing, that is causing your fear.

Don’t forget to give yourself credit for achievements, as most sufferers are more inclined to dwell on failures, to the exclusion of successes.

Don’t rush into situations. Pace yourself properly, as rushing can cause physical symptoms like palpitations and breathlessness and a sufferer can add fear to them and create panic.

Don’t be too disappointed if you don’t succeed all the time. Give yourself credit for trying, and remember the old saying: “If at first you don’t succeed, try, try, try again”.

ABOVE ALL- DON’T FORGET THAT YOU CAN RECOVER FROM AGORAPHOBIA.

SOME TIPS TO REMEMBER DURING A PANIC ATTACK

It does not matter if you feel frightened, bewildered, unreal, unsteady. These feelings are nothing more than an exaggeration of the normal bodily reactions.

Just because you have these sensations, doesn’t mean that you are very sick. These feelings are just unpleasant and frightening, not dangerous. Nothing worse will happen to you.

Let your feelings come. They’ve been in charge of you. You’ve been pumping them up and making them more acute. Stop pumping. Don’t run away from panic. When you feel the panic mount, take a deep breath, and as you breath out, let go. Keep trying. Stay there almost as if you were floating in space. (Floating is the term used by Dr. Weakes). Don’t fight the feeling of panic. Accept it - you can do it.

Try to make yourself as comfortable as possible without escaping. If you are in the street, lean against a post, fence or wall. If you are in a busy department in a store, find a quieter counter or corner. If you are in a boutique, tell the salesperson you don’t feel well and want to sit down for a while. Do not jump into a cab and go home in fear.

Stop adding to your panic with frightening thoughts about what is happening and where it might lead. Don’t indulge in self pity and think: “Why can’t I be like all the other normal people? Why do I have to go through all of this?” Just accept what is happening to you. If you do this, what you fear most will not happen.

Think about what is really happening to your body at this moment. Do not think: “Something terrible is happening. I must get out”. Repeat to yourself: “I will not fall, faint, die, or lose control”.

Now wait and give the fear time to pass. Do not run away. Others have found the strength. You will too. Notice that as you stop adding the frightening thoughts to your panic, the fear starts to fade away by itself.

This is your opportunity to practice. Think of it that way. Even if you feel isolated in space, one of these days you will not feel this way. Someday soon you will be able to go through the panic and say “I did it”. Once you say this, you will have gone a long way towards conquering the fear. Think about the progress you have already made. You are in the situation.

Try to distract yourself from what is going on inside you. Look at your surroundings. See the other people in the street, in the bus. They are with you, not against you.

When the panic subsides, let your body go loose, take a deep breath, and go on with your day. Remember, each time you cope with a panic attack, you reduce the fear.

The book Complete Self Help For Your Nerves by Claire Weekes can be purchased from the ADAVIC online store:
Direct link: http://www.adavic.org.au/product-view.aspx?Id=19

Weekly Quote:

A man is but the product of his thoughts; what he thinks, he becomes -Mahatma Gandhi

Louise Hayes Affirmations

It is Safe
to Look within

As I move through the layers of other
people's opinions and beliefs.

I see within myself a magnificant
being, wise and beautiful.

I Love what I see in me.

Daniela’s Story……

Firstly, I would like to point out that my story is not an answer to depression, it’s simply a story that I hope can give peace to someone else that may be going through anxiety and depression. To read about someone else’s story gives you some insight, guidance and comfort that you are really not the only one feeling like this.

I was a happy, smart, and motivated teenager. I finished VCE and went onto Uni. My anxiety began 2 months into uni, I was 19. I remember exactly what I was doing when I felt my first panic attack. It was just a normal Saturday night at home with my family and we had just ordered fish and chips. We began eating and after about five minutes I started to feel panicky and dizzy. I wasn’t sure what was wrong with me but I knew that this feeling was not something I had experienced before, and as time went on I became more and more scared. I went into the lounge room and curled up into a ball on the couch. My mum came and sat beside me and said are you feeling ok? I just burst into tears for no apparent reason. My head started spinning, I was sweating profusely at the palm of my hands, my legs went to jelly and my stomach felt horrible. Most importantly I couldn’t think straight and my heart started beating uncontrollably. Not knowing what my diagnosis was at this point, my only thought was that I was dying. The thoughts going through my head were – “I’m too young to die”, “I don’t deserve this”, “I haven’t done all the things I wanted to do in life”, “what will my family do without me”. It turns out, this was the first of my panic attack episodes. I spent the next couple of weeks home, constantly crying and sleeping on the couch all day long. I needed to have my mother by my side otherwise it would get worse. I still didn’t know what was wrong with me at this point. I remember one particular week I visited the doctor every day – five days in a row. I first saw my doctor and told him that i didn’t understand what was wrong with me, i felt i needed to see a doctor but couldn’t really describe what the issue was. After I explained the symptoms of the last couple of weeks, I was diagnosed with Generalised Anxiety Disorder.

Living with depression is, very very hard. Living with depression affects your every day routines and most importantly relationships with loved ones. Being with a partner and getting them to understand depression was a battle for me. A long battle which would play on my mind each minute, losing faith and doubting myself. Will I be a good enough wife, mother, daughter, friend, lover, friend? Will I suffer depression when I’m older? Will I fall into that spout of depression where I cry uncontrollably and cannot understand why I’m unhappy? Will I have thoughts of suicide, will I have panic attacks? Who will help me? My mum and sister won’t be around for me forever. Who will understand and be able to help me through panic attacks, times of being so low that my body becomes irritable and my mind races a million miles per hour. But I will say that reading other people’s stories, finding a tiny bit of inner peace and reading up on symptoms, side effects and just to know that there are millions of other people in the same situation has given me something that makes me get up each morning and have that bit in me to keep going. Bottom line is I have achieved good things and I know that one day my strength will overcome this inner feeling I hold each day.

In conclusion, nobody should live in fear and anxiety. We have choices in life and we have choice in most things we come across. It’s how we take situations is what defines our path. We can choose to crumble or we can choose to stand strong and fight our problems. Some days are easier than others, but just remember you are not alone.

By Daniela – December 2008

Violent teen bullying footage emerges!

Brutal new mobile phone footage has emerged of a 14-year-old girl being punched, kicked and taunted in Melbourne's south east.

The shocking new evidence was aired on Tuesday and further highlights the worrying extent of bullying among Australian teens...

Read the rest of this story via this link:

http://news.ninemsn.com.au/national/8263870/violent-teen-bullying-footage-emerges

TWENTY WAYS TO MANAGE STRESS!

1. Work off stress.

2. Talk to someone you trust.

3. Learn to accept what you cannot change.

4. Avoid self medication.

5. Get enough sleep to recharge your batteries.

6. Take time out to play.

7. Do something for others.

8. Take one thing at a time.

9. Agree with somebody.

10. Manage your time better.

11. Plan ahead.

12. If you are ill, don’t try to carry on as if you’re not.

13. Develop a hobby.

14. The answer lies with you.

15. Eat sensibly and exercise.

16. Don’t put off relaxing.

17. Don’t be afraid to say no.

18. Know when you are tired and do something about it.

19. Delegate responsibility.

20. Be realistic.

Relaxation Exercise

When you first try this relaxation exercise, you may want to begin by lying on the floor or on your bed. However, if you are tired, you may find that you cannot stay awake and you won't be able to develop the skill of conscious relaxation. This is a great exercise to help you sleep better at night, but for purposes of developing an awakened sense of relaxation, consider whether lying down works for you or not. If you too easily drift off to sleep, begin by sitting in a chair where you are comfortable and your back is straight and your feet touch the floor.

Loosen any tight clothing, such as your shoes, collar, or belt. Whether you begin by lying on the floor or not, you will eventually graduate to sitting either in a chair or on the floor. The purpose of this technique is to be able to mentally call relaxation to your body anytime, anywhere regardless of where you are or what physical position you find yourself. You are going to scan your entire body, locating tension pockets and relax each area, one area at a time, releasing tension completely. Here's how:

Focus your attention on your breath until your breathing begins to slow and deepen. Keep your mind focused on your breath. You might also conjure some peaceful image as you do this exercise. As you do so, you have already begun to relax.

You attention will first focus on your feet, beginning at the toes. Starting with the toes, wiggle your toes, squeezing and flexing, and then relax and release any tension. Next, rotate the ankles, followed by flexing and pointing the feet. Then relax and release. Move up to the calves and the long muscles of the thighs with your attention, tensing and relaxing until you can let the tension go; your feet will fall outward comfortably.

Next, move your attention to your abdomen, midriff and lower back. This is another part of your body that can easily carry excess tension. Tighten your abdominals; hold the tension for a count of five, and then release. Do this two more times, releasing tension each time you relax. You may find yourself adjusting the angle of your lower back as you encounter and release tension.

Shoulders and arms are next. Shrug your shoulders, tense and release your arms, clench and release your hands. Do this three times and finally, release all tension and let your arms and shoulders relax. Even as you are relaxing and feeling your tension drain away, remember to continue focusing on your breath. Between each area of focus, draw your attention back to the breath and let all tension leave your body with the out-breath and draw in a sense of relaxation with the in-breath.

Are there any other tense muscles in your head or face or neck? Probably, since this is a major focal point for tension. Focus directly on your facial muscles, opening the mouth and eyes wide three times and then consciously release tension and let your face relax. If you feel tension in your neck, turn your head slowly to the right and then the left a few times and finally, settle the neck to relax. Finally, shift your attention to the very top of your head. Consciously tighten the scalp by lifting your eyebrows and then scrunching them. Do this a few times and when you release and relax the tension, your scalp will relax.

At first you may have to retrace these steps until all regions of your body are relaxed at the same time. Keep at it until you are able to relax completely. By focusing attention and deliberate movement on various areas of the body, you are able to let those muscles relax.

When you have mastered this method of relaxation, you will have gained control of the tension you are prone to carrying in your body and you will be able to relax at will for the rest of your life. Focusing on your breath, you can maintain this sense of control by simple association. As a result, you can relax even if you are in a room full of people. This is also a great beginning point to begin your meditation.
In time, being able to relax will not take you 15 to 20 minutes, but rather moments. By simply scanning the body with the mind, and focusing on the breath, you will be able to achieve quickly any level of relaxation you desire.

By Chesa Keane
http://www.spiritual.com.au/articles/health/relaxation-exercise.htm

Weekly Quote:

Nothing will ever be attempted if all possible objections must first be overcome"
- Samuel Johnson

Men's Health Week

This week is men's health week, a time when health issues particularly affecting men are given extra attention.

While mental health issues affect both men and women, this week provides the opportunity to raise awareness about seeking help for men. This is important when considering that many men do not seek help when compared with their female counterparts.

For more information about men and mental health you can visit the Beyond Blue reference page

Upcoming ADAVIC Events

Don't forget to keep checking our website for information about upcoming lectures and workshops.

In July alone we have:



Lecture: Beyond Benzodiazepines
Presented by Gwenda Cannard, CEO and co-founder of Reconnexion Inc.(formerly TRANX and PADA)
On Thursday July 7,2011 from 7.30pm-9.00pm
For more information and to book Click Here



Working IT Out: A weekend workshop for sufferers of anxiety
Presented by Counsellor and Author Bev Aisbett
On Saturday July 9, 2011 and Sunday July 10, 2011 from 10.00am-4.30pm
For more information and to book Click Here



Lecture: Stomp out the ANTs (Automatic Negative Thoughts)!
Presented by Sally-Anne McCormack, Clinical Psychologist & Author
On Thursday July 21, 2011 from 7.30pm-9.00pm
For more information and to book Click Here



Professional Development Program (PDP): Smart Therapy: Treating of Anxiety Disorders
Presented by Dr Sallee McLaren, Clinical Psychologist & Author
On Friday July 29, 2011 from 9.00am - 5.00pm
***Please note this is an Australian Psychological Society Endorsed Activity: 7 CPD Hours and is only available to health professionals***
For more information and to book Click Here

Insight SBS: Talking Suicide

On Tuesday night the SBS program Insight had an episode focusing on how the issue of suicide is talked about within society and whether the media should play a more active role.

This issue is of particular concern because each year "more Australians die from suicide than on our roads".

If you missed the episode it is available on their website along with further information regarding the topic.

There is also a link with information about seeking help!

Weekly Quote:

"Anyone who has never made a mistake has never tried anything new." - Albert Einstein

Health Tips - Sleep!

Anxiety alone is exhausting enough but when anxiety prevents you from sleeping it is a double whammy which feels like a quadruple whammy. You go to bed tired and wake up tired. You lie awake, your mind in an out of control spin, worrying yourself into a total state from which there appears no exit. What can you do? The first thing to recognise is that just as anxiety is a natural state, which we have misinterpreted, sleep is also a natural state. Our recovery is about returning our bodies and minds to “normal”. As we recover from anxiety we will find we have less trouble sleeping. However just as there are skills, which we need to learn in order to manage our anxiety, so there are skills, which will help us manage our sleep.

The body operates a twenty-four hour cycle called the circadian rhythm, which energises us during the day, and allows us to sleep at night. Sleep and wakefulness are two sides of the same coin. Being active during the day helps us sleep at night while a good sleep give us more energy during the day. We all know the opposite is true; anxious, fit-full, poor quality sleep leads to fatigue during the day, poor concentration, irritability, and muscular aches and pains. Poor quality sleep mirrors and adds to the symptoms of anxiety, leading to a downward spiral of irritability and exhaustion.

It is essential that sleep management be incorporated into our anxiety recovery as part of our skill Repertoire. Sleep management is about establishing a regular pattern of sleep and physical activity.

There a number of things you should do to improve your sleep.

When you wake up:

Get out of bed as soon as you wake up; do not go back to sleep or try to make up for lost sleep.

Try to get up around the same time each morning.

When you wake up, go outside into the sun and do some physical activity like walking.

During the day:

Do not nap; napping will make you less tired at night.

If you are worrying about things set aside some worry time and write your worries out, and as always, challenge these worries. Are they rational? Is there any outside evidence to support them? Is there any outside evidence to refute them? On the weight of outside evidence, which case is strongest? Do this during the day and if your worries return at night simply say to yourself, “No, I don’t have to think about this, I have already taken care of that.”

Try to be active early in the day or late afternoon.

Avoid drinking caffeine in the afternoon and try not to drink more than two cups in a day.

Going to bed:

Avoid going to bed too early.

Avoid using alcohol to help you to sleep. Alcohol causes you to sleep less deeply and wake more frequently.

Do not smoke within an hour or two of going to sleep; nicotine stimulates the nervous system.

Allow yourself time to wind down before going to bed. Watching television, playing loud music or stimulating computer games are not winding down, they are winding up.

If you cannot go to sleep:

Get up if you cannot sleep after 20 minutes. Staying in bed when you are feeling restless and anxious is unlikely to result in sleep.

Do something quite and distracting. By distracting yourself from your worries you may find it easier to wind down. Use meditation tapes, and relaxation techniques.

Go back to bed when you feel more relaxed and sleepy.

If you are still awake after a further 20 minutes repeat the process.

Do not despair, recovery is not an overnight process, nor is re-establishing a good sleep pattern. There will be good nights and bad nights, good days and bad days but so long as you keep going you will get there.

By Brien Cole, Naturopath.

Seven Great Ways to Start Your Day!

1. Put on some music
Music therapy has been shown to reduce stress and have a positive effect on health. But you don’t need a therapist to enjoy some of the benefits music has to offer. Listening to music as you get ready to start your day will create positive energy and a soothing sense of peace (or a sense of fun, if you play party music). Music can compliment other healthy habits adding a sense of peace to a yoga workout, putting a spring in your step on a morning walk, or stimulating your mind as you write in your journal.

2. Stretch in the Shower
The hot water will loosen up your muscles, so it’s easier to get a good stretch. The act of stretching will help release stored tension and enable you to start the day feeling more relaxed, at peace, and ready to handle what comes your way.

3. Eat a Balanced Breakfast
For those of you who start the day on coffee, read this! Breakfast is known as ‘the most important meal of the day’ for a very good reason: a healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without it , you will be less resilient, both physically and mentally, Be sure to have plenty of protein and fruit, not just caffeine and empty calories!

4. Drink Green Tea
Sipping a warm cup of tea is a soothing activity that will help you prepare for the day ahead and feel nurtured. Green tea is loaded with antioxidants, so it’s a delicious and healthy choice.

5. Write in Your Journal
Journal writing has many health and stress management benefits, and can also lead to increased self awareness. Writing once a day can help you feel focused, process negative emotions and solve problems.

6. Morning walk
Walking has so many health benefits, the stress management benefits are practically just gravy! A morning walk can get you ready for your day, help you sleep better at night, lower your stress level, and reduce your risk of numerous health conditions. And if you bring a dog with you, you’ll be lavished with attention as well!

7. Yoga
For a healthy body and peaceful mind, few activities give as much ‘bang for our buck’ as yoga. Combing all the goodness of several stress management techniques such as diaphragmic breathing, meditation, stretching and more, yoga provides some of the best stress management and health benefits you can find in a single technique. A good way to start your morning is by doing a series of yoga poses call Sun Salutations.

Physical Exercise

Physical exercise is extremely important for people who live with high levels of anxiety as it can directly release the build up of tension in the muscles from turning on the anxiety response. Do you exercise? Think about how you feel when you do, and how you feel when you don't. It is important to try and make exercise a regular part of your life. Exercise, when used in conjunction with other therapies, will more than likely bring you wonderful benefits in helping to manage, reduce and eliminate unwanted anxiety from your life.

SOME GOOD REASONS FOR EXERCISING INCLUDE:
People often report that they feel good after exercising, LESS stressed, anxious or depressed.

Exercise triggers feelings of calmness or happiness from a few minutes to hours afterwards.

Regular exercise boosts physical fitness and helps control weight, which in turn affects self esteem.

It helps regulate sleep cycles - leaving you feeling more rested and more energetic.

Increases energy levels and therefore you are better prepared to tackle the day.

People who exercise usually make healthier nutrition choices.

Helps increase concentration and mental alertness.

Exercise is nurturing to body and mind.

It can give you a sense of accomplishment.

It can aid in taking your mind off your worries by giving you something else to focus on.

Decreases excess adrenaline in the bloodstream (it’s presence can keep you in a state of arousal and vigilance)

Improves circulation, digestion, utilisation of food and elimination processes.

Decreases cholesterol, blood pressure and weight.

As you can see, there are many benefits of exercising. To maximise its effect for mood enhancement and decreasing anxiety, the following objectives are encouraged.

1. It is recommended to exercise approximately 4-5 x a week.
2. Variety helps to maintain interest.
3. Make it fun!!
4. Aerobic activity has been reported to be more beneficial.

Start slowly and build up if you haven’t exercised for a while, or ask a friend or relative to help motivate you. Overall, it shows that physical activity is good for the mind, body and spirit. If you’re not exercising on a regular basis, you might be missing out on an easy, inexpensive and safe way to help cope with stress, anxiety and worry. As well as reducing muscle tension exercise can also enhance your mood and enjoyment of life.

The information above has been provided by Janet Schloss, a qualified Naturopath and Nutritionist from Brisbane, Australia.

From Anxiety Network Australia - http://www.anxietynetwork.com.au/

A few important points on Doctors and Medications

Recognise that not all GPs are directly familiar with or have personal knowledge of anxiety except on an academic level.

Medicine is still essentially conservative - there may be other natural options.

Regard your doctor as a person with some specialised training in one particular modality, but not a specialist in ALL areas. Therefore they may have SOME knowledge that is helpful to you, but it is not necessarily the ONLY knowledge you can gain.

Doctors, as people, also have different preferences in the way they practice medicine as well as different approaches. Some may not be interested in emotional problems, preferring a more technical approach. Ask to be referred to another more "listening" doctor if you find this is the case.

Don't be afraid to ask “WHY?”

Recognise that you are paying the doctor to provide a service, which should be delivered to YOUR satisfaction - including providing you with all of the information you require.
There are several doctors now available who have also studied natural therapies. If you would like a more holistic approach, these may be the answer.

SUGGESTED QUESTIONS:
What precisely can I expect the medication to do?
What are the side effects?
How long till the medication takes effect?
How long should I expect to be on medication?
What happens if I choose to come off it?
Are there any precautions I should take? (e.g. avoiding certain foods, operating machinery etc.)

Information provided by Bev Aisbett, Counsellor and Author of several self-help books such as LIVING WITH IT, LIVING IT UP, LETTING IT GO and more....

Weekly Quote:

"Anyone who has never made a mistake has never tried anything new." - Albert Einstein