Weekly Quote:

"The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty"
-Winston Churchill

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

Ritchies Supermarkets!

ADAVIC is now a community partner with Ritchies Supermarkets

Help the Anxiety Disorders Association of Victoria by shopping at any Ritchies Supermarket or Liquor Store!

1. Simply enter Anxiety Disorders Association Vic on Ritchies Community Benefit Card Application form at any Ritchies supermarket or Liquor store. CB number: 81530.
This Application Form is returned to Ritchies Head Office, where your Community Benefit Card number and the CB number for our group is entered into Ritchies computer.

2. Your Ritchies Community Benefit Card will be issued and can be used, immediately!
You can choose to have a free key tag to place upon your key ring or you might prefer the convenience of a Plastic Card to place in your wallet or purse. You might prefer one of each. The choice is up to you!

3. Every time you shop you will be asked by one of Ritchies friendly cashiers to present your Community Benefit Card!
Your card will be scanned at the register, which will automatically allocate 1% of the money you spend to your nominated organisation. It will also automatically allocate the discounted price on hundreds of ‘CB’ specials.

Help yourself to savings and help the Anxiety Disorders Association at the same time with your free Community Benefit Card.

For the location of your nearest Ritchies Supermarket or Liquor store
Phone Ritchies Head Office on (03) 9784 2000
Or check Ritchies website at www.ritchies.com.au

Poetry by Raymond Westwood

And When You Smile
And when you smile the world’s a happy place
It makes the bad times disappear
There’s always good cheer for everyone
And when you smile there’s gladness in the air
It’s something that we all can share
The world’s a happy place for every-one
And when you smile you bring out the sunshine
Every time that it rains it brightens up
Each day that we live
And when you smile all the while
That you feel a little sad you’ll feel better
For it in the end

Sights for Sore Eyes
Sights for sore eyes are like flowers, trees, sunrises
Yes such sights for sore eyes they bring joy
To my heart’s desires
Sights for sore eyes are just like a moonlit night
Yes such sights for sore eyes they bring peace
To my heart’s delight
Sights for sore eyes they are simply heaven sent
Yes such sights for sore eyes they give rest
To my heart’s content
Sights for sore eyes are like rainbows in the sky
Yes such sights for sore eyes simply set my heart alight

My experience with counselling—Anon

During my experience going through counselling at first was a scary thought. I had no idea of what to say although I knew in my heart what was going on in that time of thought when I needed to talk to someone about how I was feeling.

I had no idea of what to say. I felt embarrassed at first. I had all these thoughts going through my head but wasn’t sure how to get them out and talk about them. I spoke to friends and family, and even though they were there to listen to me and try to advise me, it still wasn’t enough for me to think it was all out of my head and gone for me to understand how to handle the way I felt. Most of the time I swept my thoughts under the carpet thinking I was just being silly or overreacting about silly things. Little did I know they were not silly thoughts at all. They were the little things eating away at me because I didn’t know how to deal with them myself.

I finally got the courage to go and see a counselor which was through my mum’s work. I was very nervous on my first day, it felt like there was something wrong with me. I felt strange and shaky. My dad drove me for my first session, he knew I was nervous and said to me its ok, there’s nothing wrong with you, you just need to open up and tell the counselor how you are feeling and what is bothering you so much.

I remember walking into the room and sitting down with the counselor and she introduced herself to me. She was lovely, nice and gentle. Hi Michelle, she said. What can I do for you today? How about you start by telling me how your day has been so far. She was able to break the ice quickly and professionally. She was close to my age so I found it not so bad to start off by telling her how my day so far was going. Then she slowly went into things about my family history and if there were any issues I wanted to talk about. It took me awhile to be able to trust her in a way I could just open up and talk freely about how I was feeling. Usually I’m not very open about the way I feel so she had to try and find little ways to open up the way I was feeling.

After we had discussed a few things, I finally got into some deep talking and what was really bothering me. It felt good but the more I spoke the more emotional I became. I felt so sad and alone, the room around me felt dark and gloomy. I was in a world of my own, but getting it out in the open with someone I trusted and cared about what I was saying made me feel a little better, but I wasn’t out of the woods just yet. There were a few issues I had to raise.

While discussing things my counselor told me she wanted to see more of me. I asked how many times she would need to see me, she replied with once a week at this point. I asked her why she wanted to see me once a week. She said she was worried about me and my wellbeing and how seeing her would hopefully help me to lift some of the sadness away from my life. At that stage I was very emotional and had a lot to get off my chest. I wasn’t the happy teenage girl I should have been.

I went to counseling for 6 months. I was only supposed to have six sessions, but because of the way I felt I needed a lot of coaching and to help me get through my problems. My counselor had given me a diary to write things down that were bothering me during the week when I wasn’t seeing her, so when I went to see her the following week I was able to discuss what was bothering me and we both thought of strategies to work out how I could overcome the way I was thinking and put them into positive thoughts, even though thoughts were negative in my life.

Throughout my six months, I found new ways to cope with my sadness at the time. I would write notes down all the time and work through ways to become a happy person. By the time I had left my counseling sessions I was able to move into a different direction and could see colour in my life. I smiled more. I was happy with myself and things around me didn’t have the same effect as before. My negative thoughts were moving into a positive direction where I was able to fight the way I was feeling and be more determined to become strong and believe in a force that could direct me into a happier environment. I was no longer in that dark place. Every time something would upset me, I would write it all down and keep a journal. Before I knew it I was turning negative into positive and wanted to be around people who would inspire me and help me become a better person. No-one could ever make me feel sad because I would wipe those thoughts out of my head.

All of these years down the track I have now discovered a passion to work as a counselor myself and hope to study, what I believe would help and hopefully help other people in situations I felt myself. Emotions are very powerful thoughts. I find if I listen to particular songs at the time, they make me feel even stronger. The one band I find encouraging and what really goes on in someone’s head. It brings on such a strong emotion, but a good emotion.

There are places now that you can call over the telephone if you don’t feel like a face to face discussion. They are called Beyond Blue or Lifeline which is confidential and trained professionals guide you through your questions. Counselors are not there to tell you what to do but to listen to you and guide you through to a positive place. No one can tell you how you feel, but they are there to listen to you.
Lifeline 13 11 14
Kids Help Line 1800 551 800
Mens Line 1300 78 9978
Families Counselling Line 1800 011 046
Beyond Blue 1300 22 4636

Re-printed with permission – Wellbeing Magazine
This Magazine is produced by the participants of the “Well-being Magazine” A Work for the Dole activity which is sponsored by WorkForce Plus.

Weekly Quote:

"The future depends on what we do in the present."
- Mahatma Gandhi

Anxiety in Middle-Aged Men

Middle-age can be a difficult time in one’s life. Individuals may be working, looking after their children as well as their aging parents and may find it difficult to find time for themselves or their relationships. It is a time where people reflect on what they have achieved, and what they have failed to achieve. Hopes and dreams that seemed to light the way to a bright future as an adolescent can act as a stark reminder that life has worked out differently than we had planned.

It is at times like these, particularly for men, that anxiety can rear its ugly head. It is important to make proactive efforts to combat this, not only for your mental health but also your physical health. Research has shown that middle-aged men who suffer psychological distress, such as anxiety or depression are up to three times more likely to have a fatal stroke than middle-aged men who are not depressed or suffering anxiety. Likewise, there is an association between anxiety and depression, and therefore changes to the autonomic nervous system, which regulates the heart rate and the contraction of blood vessels. These changes could contribute to both strokes and heart attacks.

The above tells us that we cannot ignore the signs of psychological distress. Middle-aged men far too often hide, or ignore the signs of trouble. What is concerning and should be noted is that men often do not know the signs to look out for and may be too quick to dismiss serious anxiety or depression as being ‘just stressed’. In addition, men react differently than women when suffering from these types of illnesses. Even more problematic is the lack of reliable and engaging information available for anxiety sufferers.

Many professionals have pointed out that while people tend to understand the changes women go through in middle-age because it is made not only psychologically but also physically evident with the onset of menopause, men are often overlooked in middle-age. Dr Edmond C. Hallberg, a professor of counselor education at the California State University, explains this in his book ‘The Gray Itch: The Male Metapause Syndrome’. While this may be seen in men having breakdowns, acting differently or even having affairs, this is not the traditional route for anxiety. It can however be explained by men’s confusion and anxiety surrounding aging. This can manifest in maladaptive coping techniques like the behaviours described above.

In general however, anxiety for men is not unlike how it is for women. You may experience cognitive disruptions such as nervousness, anxiousness, fearfulness, irritability, impatience, or edginess. This will be exacerbated compared to what would normally be considered to be ‘rational’ or ‘normal’ in the given situation. This can hinder your day-to-day life, concentration and focus. Due to these disruptions, it can often be difficult for men to find solace in sleep or relaxation. This means that the sufferer may be sleep deprived, which can affect most, if not all, areas of daily functioning.

In addition to cognitive disturbances and sleep deprivation, men can suffer from exhaustion. Exhaustion can occur not only because of lack of sleep but also because of the emotional toll that the anxiety is placing on a man. An upset stomach or loss of appetite is also not uncommon when dealing with anxiety. For others, it can involve nausea or diarrhoea. Also of concern is that men may experience respiratory disturbances including a shortness of breath which can cause dizziness, light-headedness or even fainting.

What is important is that anxiety is a different experience for most sufferers. Not everyone has the same triggers or the same manifestations of their anxiety. In the case of middle-aged men it is important that what you (or a friend) is going through is not overlooked. If you don’t know where to start you can always call ADAVIC or have a look on our website which can direct you to some means of assistance. In addition to all that has been discussed in this newsletter and previous ones, it is important to understand and acknowledge that anxiety affects people of all sexes, ages and circumstances. There is no norm here, but taking steps in education and recovery are only ever beneficial to you and those surrounding you.

By Jess—ADAVIC Volunteer

Depression

Depression is a medical condition that can be a source of a wide variety of psychological and physical symptoms. Intense sadness is often the most obvious symptom. Depression can be distinguished from occasional blues and grief because depression is persistent, often interfering with daily activities and relationships.

Depression is a treatable condition. Psychotherapy (counselling), drug therapy, and other treatments can alleviate symptoms and help people with depression return to rich and productive lives. Treatment is most successful in people who are open to being helped and willing to participate in treatment. Family history, lack of social supports, significant stressful events, and alcohol or drug abuse may be contributing factors in depression. Fortunately, recognizing and treating depression can improve a person's sense of health and well-being, and can also improve a person's interest in caring for him or herself. Sometimes there may be an obvious reason for becoming depressed, sometimes not. There is usually more than one cause and different people have different reasons.

Often people don't realise how depressed they are, this is because the depression has come on gradually. They may try to struggle on and cope by keeping busy. This can make them even more stressed and exhausted. This can cause physical pains such as constant headaches, or sleeplessness. Extreme sadness may be the best known symptom of depression, although depression can cause other psychological and physical symptoms. The hallmark of depression is that symptoms are persistent and interfere with daily activities and relationships. Unfortunately, there is no single sign or symptom that serves as a marker for depression, and the condition can be tricky to identify. In fact, many people do not recognize that they are depressed or that their physical symptoms (aches and pains, appetite, and sleep changes) are related to depression.

The symptoms of depression may include, sadness for most of the day, particularly in the morning, markedly diminished pleasure or loss of interest in almost all activities, significant weight loss or weight gain, insomnia or excessive sleep, agitated movements or very slow movement, fatigue or loss of energy, feelings of worthlessness or guilt, impaired concentration and indecisiveness, and recurring thoughts of death or suicide.

Two types of treatment available are talking treatments and medication. Talking treatments consist of counselling assisting you to talk about your feelings in private with a sympathetic professional. Cognitive behavioural therapy (CBT) can help to overcome the powerful negative thoughts that are part of depression.

Medication such as antidepressants can be effective if depression is severe or goes on for a long time. They may help feelings of anxiety and help you to deal with problems effectively again. The effects of antidepressants won't usually be felt straight away - people often don't notice any improvement in their mood for two or three weeks. Natural remedies such as St John’s Wort are available from chemists and health food shops. There is evidence that it's effective in mild to moderate depression. It seems to work in much the same way as some antidepressants, but some people find it has fewer side effects. You should discuss taking it with your doctor, particularly if you're taking other medication.

Like all medicines, antidepressants have some side effects which can differ from person to person although these are usually mild and tend to wear off as the treatment goes on. The newer antidepressants (called selective serotonin reuptake inhibitors) may cause nausea and anxiety for a short while. The older antidepressants can cause dry mouth and constipation.

The most important role is to understand your illness, finding support is a major factor, having someone you can talk things over with will help. Talk to someone close to you about how you feel. Get some regular exercise. This will help you keep fit and hopefully, sleep better. Do jobs around the house to take your mind off thoughts that make you depressed. Eat well, even if you don't feel like it. Don't drink alcohol, as this makes depression worse, although it might not seem to at first. If you can't sleep, try not to worry about it. If you know what is making you depressed, write it down and think of ways to tackle it. Pick the best ones and see if they help. Keep hopeful - this is a very common experience and you will come through it, probably stronger and more able to cope than before. Keep in mind if you know someone who suffers depression, listen to them but try not to judge them. Don't offer advice unless they ask for it. If you can see the problem behind the depression, you can help the person to find a solution. Spend time with them, listen to their problems and encourage them to keep going with activities in their routine and getting further support. If this isn’t helping and they're getting worse, encourage them to visit their doctor and get help.

By Georgette (ACAP Placement Student)

The Tragic Consequences of Bullying

It is hard to comprehend that a young person can be driven to commit suicide as a result of being so severely bullied. It is even harder to understand how the people responsible can continue to taunt their victim after they have died.
That is the story of a young teenage girl in Sydney. To read more about this horrible story click here

Winter Days of Giving

The Lord Mayor's Charitable Foundation in conjunction with radio station 3AW is currently accepting nominations for "charities that are doing exceptional work for people living in need in their local community" so that they can assist them with a $5,000 grant.

AS ADAVIC is such a small organisation we do not have the financial backing that many other organisations do and so we need your help. To nominate us all you need to do is explain in 50 words or less why we should receive a grant by filling out this form Any assistance is greatly appreciated.

For more information about the program visit their website

Nominations close on August 5, 2011.

Weekly Quote:

"It always seems impossible until it's done" - Nelson Mandela

Case Studies Wanted: Opportunity to Share Your Personal Story for the Purposes of an Educational Video

Video Education Australasia is looking to interview young people within the Melbourne area for two upcoming educational videos they are making.

One of the videos is on depression while the other is on anxiety and the final product will be two 20 minute DVDs that will be distributed to secondary schools around Australia. It will also be available via the VEA digital distribution platform Click View. Programs are also usually advertised in their catalogues and on their websites www.vea.com.au and www.trainingpoint.net, promoted through telemarketing and at conferences. A typical program remains in distribution for 3 to 5 years.

The director, Kurt Breitenmoser, is currently looking to interview young people aged between 18 and 28 living in Melbourne "who have faced these conditions, who can share their personal journey in the program".

At this stage participants will need to be available for filming on the 25th of July 2011 with the interviews expected to take approximately 40 minutes each. Credit and copies of the final product will be provided to all those involved.

Anyone who is interested in participating or would like further information should contact Kurt on 0412 633 617 or reply via kurt@erwinfilms.com

Weekly Quote:

"Troubles are a lot like people - they grow bigger if you nurse them"- Anon

Poem by Rhiannon Anderson-Reed!!!

POEM

I see some darkness in the corner of the maze,
All around me is nothing but a smoke filled daze,
My head is full of worry and stress,
I can’t seem to find a way out of this mess.
An all too familiar feeling fills my body,
With a blur in my vision and my ears, popping,
Why oh why is this happening to me
I cant seem to escape and run free
I take a deep breath and look once more,
A feeling of excitement fills deep in my core,
A future I can see where I could be free
Its now or never its up to me
To step forward and walk the path
Refusing to live my life by only half
I will concur on and fight with a new found spark
This world was meant for me to engrave my mark
My life will be a maze that doesn’t stop turning
It’s now up to me to begin my journey….

By Rhiannon Anderson-Reed

The tale of an eleven year old - When my panic attacks became reality!

It wasn’t until I was ten that I realised something wasn’t right. It started little by little, and at first I didn’t think much of it. It all began when I started choking on a small amount of tomato. As I was trying to breathe after the tomato skin was out of my throat, my Mum said to me, “Next time don’t panic sweetie, or it could have been much worse”. I didn’t bother to ask what Mum meant, as I was so scared I never wanted it to happen again. It was from here that more small things started to happen that made me unsure if I was normal. We would go swimming and when I was under the water, I would begin to wonder if I would be able to make it to the top of the water again. Then, when I could barely breathe, I would scream in my head “NO! NO! NO! I’VE GOT TO MAKE IT UP TO THE TOP!!!!”. My sleeping was becoming irregular; I was becoming afraid that if I fell asleep, I would never wake up. I would eventually cry myself to sleep. From here on, it got worse every night. I would fear that I was going to die if I fell asleep.

One day a friend at school told me that the Black Hole was coming to earth. At first I just shrugged this off, however later when I was alone, thoughts of this would start to take over my mind. Even though my Mum discussed all my fears with me, assuring me that these things were untrue, it still did not stop me from fearing the worst to the point I was starting to see it in the sky. Well I thought I did. It was a cloud shaped as the Black Hole. It was when I was having a simple hair cut that I began to realize something was really not right. My Mum was cutting my fringe when my eyesight went blurry, my heart began to pound in my chest, I couldn’t breathe. My hearing was fading and I couldn’t think properly. Mum took me to bed and gave me a healthy muesli bar. Mum thought my sugar levels were low. They were perfectly fine, but I wasn’t. I was having a panic attack.

This stayed in my mind and I never really grasped my situation. After this, things started to take a downhill spiral until I couldn’t pull myself out of bed in the mornings. My mum was so worried she would lie in bed with me, holding me as we cried together, not knowing what had happened to her usually happy, care-free daughter. I overheard Mum crying to Dad, saying she was watching her daughter deteriorate right in front of her and that she didn’t know what to do. I was having extreme pain in my ankles and could barely walk. Mum took me to many doctors and I had numerous tests. I finally started to get some answers; I was told I had Fibromyalgia. It was caused by stress, and all that stress was building up in my ankles. I had placed so many worries on top of myself that my body was just not coping any more.

Mum and Dad supported me as much as they could, but hearing people say “stop worrying, you are eleven, you shouldn’t have worries”, only made it harder. For my birthday, I was given a guided meditation book, and Mum would walk me through it, placing all my worries on a worry tree. This was helping knowing that I could leave all this with the tree, so that I did not have to carry them around. However, after a while I stopped using it, and all my worries started piling up again. I started to let little things get to me. I was starting to become concerned about death again. I was having small panic attacks, and life was becoming harder. School was becoming difficult as I was letting everything get to me. Mum tried to help the school to understand what I was experiencing. I even wrote a story explaining my feelings, but they just didn’t understand.

I started seeing a psychologist and she was helpful. We worked together to develop a program at school to help other students who may be suffering similar problems. I called it the SAFE program: “Safe And Friendly Environment”, a place where you could say anything without judgment, providing a space just to be you. Sadly the school did not take this seriously and would keep cancelling the sessions. All the children that were involved with the group loved it and felt at ease whilst in this space. My psychologist also felt this and decided to leave the school as they were unsupportive. My parents also decided I needed to move to a school to where my needs would be met. I was sad that the school did not think that this issue was serious enough. I was starting to feel better and was proud of myself for encouraging other kids to talk about their problems, and to realize they were not alone and that we could all work together on feeling better.

My panic attacks are becoming more regular again. Just the other day, Mum was straightening my hair and I felt an all-too-familiar wave run through my body. My eyes started to blur, my heart was pounding, my breaths were shallow, my hearing was going, and I couldn’t think properly. When the straightener was out of my hair, I walked out of the room. Mum asked “What’s wrong?”
I replied loudly, “My eyes are blurry….”
I was speaking loudly so I could hear myself. Mum said, “Not again. Stop panicking.”
I was confused as I had no idea what I was panicking about, but this is what happens. You don’t know what you’re panicking about, your body just takes over and you lose control. Mum hugged me, gave me water, and told me to relax and breathe. When the attack finished, I went to my room and laid down to rest, as I always end up with a thumping headache afterwards. This is starting to occur more often, and I am struggling in small spaces, even in the shower now I have to jump out to get air.

Mum said that the only person that can fix this is myself. She and Dad are always there to support me and get me what I need. Mum believes just by talking about this, I am moving forward in finding solutions. Mum is arranging a new therapist, so I have someone to talk to about my fears. I also know that I need to find my Worry Tree again, as meditating helps ease some of the stress. Mum has been helping me by telling me about other peoples stories that are just like mine. It is nice to know that there is light at the end of my tunnel. Like I have always said, “Life is a maze. I may be stuck now, but I know I can find my way out”.

By Rhiannon Anderson-Reed – March 2011

Getting active helps relieve anxiety disorder symptoms

A new study has shown what a lot of people already know; physical activity and exercise is good for mental health. In particular, symptoms of worry have been shown to reduce after a person undertakes a physical activity program.

So help to improve your state of mind and become more active: go to the gym, participate in a fitness class, or just go for a brisk walk around your neighbourhood.

For more information about the study, click here


For suggestions on ways to get more physically active visit
www.goforyourlife.vic.gov.au

Media Awareness of Anxiety

We are always pleased to hear about media outlets acknowledging and reporting on mental health issues, and this week the Morning Program on ABC Radio in Sydney has dedicated the entire week to the rising issue of anxiety within society.

To listen to the program on their blog simply Click here