STILLNESS MEDITATION THERAPY CENTRE + LECTURE

Pauline McKinnon is the founder and principal at the Stillness Meditation Therapy Centre.

"Stillness Meditation Therapy (SMT) is a medically based model developed by Dr Meares in the 1950’s, and is not related to any culture or religion. SMT is significantly different from classical or mindfulness meditation by the absence of focus, concentration or any cognitive activity. It has assisted countless people around the world to conquer fear, reduce anxiety, overcome stress and discover personal freedom, calmness and effortless living."

Pauline McKinnon is a psychotherapist and author of In Stillness Conquer Fear, Quiet Magic and Living Calm in a Busy World. 

On October 31st, Pauline will be presenting a lecture for ADAVIC: 'Mastering Anxiety -- Learning How To Let It Go'. Pauline will introduce SMT and an array of techniques to help alleviate anxiety. Specifically, the lecture will include: 

• Pauline’s experience of agoraphobia
• The difference between stress and anxiety
• Mastering the anxiety trap
• Ways to discover new things about ‘you’
• How it feels to taste Stillness Meditation

 

This will be a very helpful and insightful lecture for all, so please support ADAVIC and book today!


All Monies help keep ADAVIC services afloat!

 

ADAVIC LECTURE - CARING FOR SOMEONE WITH A MENTAL ILLNESS

ARAFEMI is a non-profit community based organisation, working from a recovery perspective. It is unique as it houses both the peak support agency for carers of people with a mental illness and a broad range of consumer services.

"Our mission is to promote and improve the well being of people affected by mental illness."

ARAFEMI supports a holistic approach to mental illness, where the active symptoms of illness are only one part of the difficulties encountered by people experiencing mental health problems and their families. Understanding and support from family and friends, community awareness, lessening of stigma, access to secure affordable housing, supportive assistance at a time exacerbation of symptoms all contribute to the well-being of people who experience mental illness and those who care for them.
Our range of innovative programs reflects our commitment to empowerment and collaboration for consumers and carers on the recovery journey.
Our services include:

• Statewide support to families and carers
• Education
• Home based and intensive outreach supports to people living with a serious mental illness
• Prevention and Recovery Care (PARC) program
• Flexible Respite Options

Education Officer at ARAFEMI Susan Preece will be presenting a lecture for ADAVIC, "Caring For Someone With A Mental Illness", Tuesday November 20th, 7:30pm - 9:pm at Balwyn Library, 336 Whitehorse Road (see flyer for more details). 

This lecture will address:

• How to support someone suffering from a mental illness
• Where to access help for yourself, as a carer
• The importance of self-care for carers
• Balancing your caring role with looking after yourself
• How to access services (including in a mental health crisis)
• The benefits of a support group

A FEW POSITIVE THINGS...

 

 

 

 

 

PANIC DISORDER: PROFESSIONAL WORKSHOP

October 5th ADAVIC will present a professional development workshop "Panic Disorder: Diagnosis and treatment" hosted by Dr Scott Blair-West, Consultant Psychiatrist, Friday October 5th.


The workshop will aim to provide an understanding of the nature of panic attacks; a developed ability to take an appropriate history of the condition and complications; how to use specific strategies, including ability to demonstrate each to patients and develop the capacity to assess progress and make changes in treatment resistant patients. 

Also, the workshop will address diagnosis, assessment, preparation for treatment and specific treatment strategies in the management of panic, as well as addressing specific case material and encouraging attendees to discuss their own patients' symptoms and issues. Discussion of the overlap between panic and GAD, health anxiety, OCD and social anxiety and issues related to treatment resistance will also be included. 


Panic attacks are a common symptom of Panic Disorder, but also complicate a range of anxiety disorders, depression and even psychotic conditions. 

Current models of panic emphasize the catastrophic misinterpretation of physical sensations as the crucial aspect leading to the development of recurrent panic attacks and associated agoraphobia. 
 
The workshop is mainly targeted to psychologists and allied health staff in clinical practice, psychiatrists, trainee psychiatrists, general practitioners and others with an interest in panic and related disorders and the cognitive-behavioural treatment of these conditions. Some knowledge of panic and CBT would be helpful but not essential. 


Workshop Outline:
 

8:30am	Registration
9:00am – 10:45am	Introduction Assessment including behavioural analysis Treatment options Psycho-education
10:45am –11:00am	Morning tea
11:00am – 12:45pm	Anxiety management strategies Cognitive therapy approaches
12:45pm – 1:15pm	Lunch
1:15pm – 2:45pm	Interoceptive exposure Graded exposure
2:45pm – 3:00pm	Afternoon Tea
3:00pm – 5:30pm	Medication treatment Treatment resistance Relapse prevention
5.30pm	End of workshop

About Dr Scott Blair-West

Dr Blair-West trained at the Austin Hospital completing his specialist qualifications in Psychiatry in 1993. He subsequently worked as lecturer in the Department of Psychiatry in the consultation liaison department for 5 years, whilst starting a private practice specialising in Cognitive Behavioural Therapy for anxiety disorders especially OCD. He has been in full time private practice since 1998 and has been the Medical Director of the Anxiety and Depression Program (ADP) at The Melbourne Clinic since 2002. Scott now specialises in comprehensive management of anxiety disorders, developing new and intensive inpatient programs for OCD, novel treatment approaches for OCD, and CBT supervision for psychiatrists and trainees. He regularly teaches CBT to trainees and talks to community and self-help groups on anxiety related issues. 

 Support ADAVIC and book today!

ANNUAL BUNNINGS SAUSAGE SIZZLE!

On Saturday 22nd September ADAVIC will be holding its Annual Bunnings Sausage Sizzle Fundraiser at the Hawthorn Bunnings Store (230 Burwood Road, Hawthorn). If you are in the area and have some free time, come along and meet the gang from ADAVIC and buy one of our yummy snags that Frank, our awesome chef, will be serving up and meet some of our fabulous volunteers. We will be at Bunnings from 9.00 am to 4.00 pm – so try and drop in to support our cause!

 

 

INSPIRATION

 

 

SALLY-ANNE MCCORMACK - LIVING WITH ANTS

Famed ADAVIC committee member, Sally-Anne McCormack is a lot of things. She not only is a clinical psychologist with private practices in Blackburn and Burwood East in the eastern suburbs of Melbourne, Victoria, but also is a registered psychologist, counsellor, media consultant, former teacher, wife and mother of four. On top of all that she is a writer, too. 

Also a regular on the now ended programme The Circle, McCormack has written a series of books for children which also apply to parents, teachers and social workers. Her current book Living With ANTs, provides strategies to identify and how to deal with them.

ADAVIC is proud to be celebrating with Sally-Anne for the launch of her new book on Wednesday September 5th. Please visit the ADAVIC site for more information and bookings, or call 03 9853 8089.

SCHOOL REFUSAL: ADAVIC LECTURE

  

School refusal is a complex and common issue in our society affecting up to 5% of children, and is stressful for the child, their family and the school.  The more time the child is away from school, the more difficult it is for the child to resume normal school life.  If school refusal becomes an ongoing issue it can negatively impact the child’s social and educational development.

This information session will provide parents and teachers with an understanding of this complex issue and will provide them with a range of strategies they can use to assist their children back to school, including:

• What is school refusal?
• How common is it?
• Types of school refusers
• Why children refuse to go to school?
• The symptoms school refusers present with
• Short and long term consequences of school refusal
• Things to consider in assessment
• What parents can do (practical strategies)
• What schools and other professionals can do

About the Presenter

Joanne Garfi is a psychologist with 23 years experience and expertise in child and adolescent issues.   She has 8 years experience as a school psychologist, working in both primary and secondary schools providing specialist training to teachers.  She has special interests in the treatment of Anxiety and Panic Disorder and is well known for her work with school refusal, childhood anxiety, behavioural disorders and developmental issues.  She utilizes Cognitive Behavioural Therapy (CBT) and skills development and prefers to take a whole person approach to treatment.  Her emphasis when working with children is to have families and schools working together to bring about change.

$10 for members, $20 for non-members, Wednesday 8th August, 2012, Wyndham City
(Council Chambers Room) 45 Princes Highway (entrance Foyer - Southern Lobby), Werribee, VIC Melway Ref: 206 / B7, 7.30pm  to 9.00pm 

  

NATUROPATHY

 

We've all heard it before, but some of us may not be entirely sure, or just need some reminding. Naturopathy: what is it, what does it do, and why should it be considered? 

 What is it?

Naturopathy relies on a holistic system of healing,  meaning that by incorporating a range of natural treatments and therapies, your own body is able to aid itself. The underlying belief is that our immune system may be less prone to sickness and general negative well-being if one can maintain a natural equilibrium of the body. 

As opposed to drugs, a Naturopath typically recommends systems of exercise or dietary changes  

What does it do?

Naturopathic approaches may include: 

• dietary advice
• herbal remedies
• homeopathy (the idea that like cures like, i.e. what makes a healthy person sick, will make a sick person healthy)
• hydrotherapy (use of water for pain relief and treatment)
• iridology (idea that patterns, colours and other characteristics of the iris can assist in pinpointing information about one's systemic health) 
• massage
• nutritional supplements
• osteopathy (work on muscles and joints; general belief that body has its own self-healing mechanisms).  

ADAVIC's workshop, 'Nourishing your nerves: Managing stress and anxiety through natural therapies' will include lectures in naturopathy, nutrition, Chinese medicine and yoga therapy - that's a diverse range of topics pertaining to naturopathy! Let's take a look at each of these topics briefly - to wet your appetite!

Nutrition: 

Rocco Di Vincenzo, an accredited practicing dietitian will talk about the role of optimum nutrition in the treatment of mood and anxiety disorders. His school of thought is that treatment occurs on a case-by-case basis, and that with the right diet for each individual, mood and anxiety can be better managed. 

Chinese Medicine:

 Robin Marchment, a lecturer in Chinese medicine at RMIT will discuss how herbs and acupuncture can calm the mind. Chinese herbs are said to restore your Qi (Chee); herbs are said to cure things like: fatigue, eczema, digestive problems and stress amongst others. Acupuncture, where very thin needles are inserted into the skin at acupuncture points, to restore the imbalance of the flow of Qi. The concept of Qi and Yin & Yang, are extremely prevalent in China, and many claim to have successfully manage their ailments. 

Yoga:

Originating from ancient India, Yoga is an increasingly popular exercise today. The main focus is to attain spiritual insight and inner tranquility. Essentially it is a kind of meditation which also physically as well as mentally manages.

Why should it be considered? 

Naturopathy claims to be able to treat a range of conditions, from weight loss to arthritis - book your seat at ADAVIC's 'Natural Therapies Workshop' to get a better understanding of natural therapies and how they may be able to assist you. 

Book here.

POSITIVE PSYCHOLOGY

Psychology should be just as interested in building the best things in life as in repairing the worst and be as concerned with making the lives of normal people fulfilling as with healing pathology. Positive psychology is a new branch of psychology which aims to understand and promote factors that allow individuals, groups and organisations to thrive. Though not denying humanity’s flaws, positive psychology has focused on studying strengths, virtues as well as happiness. To date, there have been number of definitions used in the literature to define happiness, ranging from life satisfaction and appreciation of life to momentary feelings of pleasure, or the frequent experience of positive emotions. Numerous studies demonstrate that happy individuals are successful across life domains, including marriage, friendship, income work performance and health. Positive psychology interventions not only help individuals who are suffering from depression and anxiety disorders, but also assist individuals who are well adjusted to add more meaning and purpose in their life and help prevent them from developing mental health problems. Positive psychologists strive to build a collection of positive interventions and tools that will assist people to work on character strengths such as resilience, optimism, gratitude, intrinsic motivation, and self-efficacy which have been regarded to contribute to subjective well-being and happiness. Some positive psychology interventions include savouring the moment, practicing acts of kindness, using strengths and virtues in new and innovative ways, thinking about three things that went well each day and why they went well. These interventions have been found to improve relationships and foster positive thoughts and feelings.




Peter Kyriakoulis

Director of the Positive Psychology Centre

Clinical Psychologist

Dealing with Uncertainty by Jess Chircop

“Uncertainty is the only certainty there is, and knowing how to live with insecurity is the only security.”

~John Allen Paulos


Uncertainty is challenging for everybody. Some struggle with the inability to plan ahead, others with the risk that can accompany uncertainty (“will I have enough money to pay my rent?”) and some people just cannot stand that feeling of anxiety that uncertainty can bring. For mental health sufferers this may be something that is all too familiar. For everybody else, that feeling that overcomes your stomach and the thoughts that circulate in your mind, still do not seem easy to combat.


Lets discuss a light example of uncertainty. I will volunteer myself as an example (as a past volunteer for ADAVIC, it seems only fitting). I always knew what career path I would follow. When I finished my undergraduate degree at University I enrolled straight into an Honours course and was sure I would follow that with a masters degree. Half way through that Honours course I realised my heart (or maybe my head?) was not in it anymore. So I finished that year without any idea what would come next. Was I making a mistake not re-enrolling? Would I find a job I liked? What would everyone say if I was unemployed for the next year and had to then slink back to Univerisity with my tail between my legs? The thoughts that cross your mind when you face the anxiety around being uncertain can vary from the logical to the ridiculous.


Unfortunately, if we don’t expose ourselves to feelings of uncertainty, it probably means we are not taking any chances. If we protect ourselves from the unknown forever then we end up living a life without any challenge and without any excitement. I am not suggesting that you throw caution to the wind and let fate control every outcome in your life, but it is important that we loosen those ties we have with control every so often.

Here are some examples on how you can ease into it:

Prepare for different possibilities: In the example I used above I really had two logical outcomes, either I would get a job or I wouldn’t. So planning would involve searching for a job, and understanding that if I didn’t get one I would need a plan b (for example, re-enrolling in study or volunteering). Make a list if you have several possible outcomes.

Use stress-reducing techniques as soon as uncertainty becomes a possibility: The best way is to use breathing techniques and meditation.

Understand your uncertainty: Is it really being uncertain that bothers you, or is it the feelings that uncertainty elicits? Learn to check yourself and your thoughts. Have your thoughts gone from “I might not be able to find a job” to “I will end up unemployed, lonely and surrounded by twenty cats” – if so, then you are probably stressing out more than is necessary and for that, you can follow the previous step (breathing and meditation).

Focus on what you can control: You may not control whether someone hires you for a job, or whether an elderly parent passes away. However, you can control how well you write your resume and perform in a job interview. You can also control how you choose to spend your last days with a loved one. No one ever expects you to have the utmost control over your life, just do what you can (not what you think you should) and you will be all the better for it.

Understand that escape from uncertainty as impossibility: You will never have a life free from uncertainty. Understanding this and that we all deal with things in different manners, is why getting a hold of this, and realising what works for you is important in living a fulfilling life. Try a few techniques and see what eases those feelings and thoughts that we all know too well.


By Jessica – former ADAVIC volunteer who let uncertainty into her life and found…it paid off.


Jess was with ADAVIC for over a year who wrote numerous articles for past edition of our newsletter; she was part of the office support team and helped at numerous events as well. Jess was a delight to work with and everyone she worked with is missing her already.



Jess successfully gained full time employment in research at the Cancer Council of Victoria.


We all wish her well!

Obsessive-Compulsive Disorder (OCD)

Obsessive-Compulsive Disorder (OCD) is defined by the occurrence of unwanted and uncontrollable obsessive thoughts or distressing images, and is accompanied by compulsive behaviours. The compulsive acts are performed in order to neutralize the repetitive thoughts or images. Compulsions can involve either repetitive physical behaviours or mental rituals and there are often very strict rules on how this behaviour should be performed.

Most of us at some point in our lives have experienced minor obsessive thoughts. For example, whether we remembered to lock the door or turn the stove off and sometimes we may even engage in these behaviours such as checking the stove or the lock on the door. However, when comparing this to those suffering from OCD, it is very different. Their thoughts and compulsions are much more persistent, extreme and distressing, and the compulsive behaviours interfere with everyday activities and daily functioning.

Other examples of obsessive thoughts include, fear of contamination or dirt, fear of harming yourself or others, intrusive sexual thoughts and fear of illness. It is not uncommon to experience a range of emotions such as feeling stressed or anxious, frustrated, depressed or even a sense of shame and wishing to hide your OCD from others. However, remember there are many people you can trust and talk to, such as mental health professionals, willing to help and offer support!

People with OCD feel as though they have to perform the behaviours over and over again, even if they don’t want to or think they seem meaningless, strange or even irrational. The five main types of compulsive behaviours, which people mostly experience consist of checking, cleaning, ordering/arranging and counting. Many individuals may have a few of these compulsions rather than just one. For a smaller number, having things symmetrical or even are the compulsions experienced. In recent years another form of compulsive behaviour receiving much attention is that of hoarding.

Some people’s behaviours can vary in severity such as washing your hands after going to the bathroom for around 15 to 20 minutes to washing your hands with disinfectants for hours everyday to the point where the hands bleed. This is also similar for checking rituals such as checking all the locks two to three time before leaving the house. Performing these rituals brings the individual a reduced feeling of tension, satisfaction and a sense of control. However, the relief is only temporary and the need to perform the rituals again and again is felt.

Approximately 2-3% of individuals in Australia experience OCD. Reasons as to why one may experience OCD are still unknown, however research has suggested that it may be linked to hereditary and genetic factors, the brain, personality traits or even stressful life events. It is important to look at the different approaches used to treat/manage OCD and one as such is Cognitive Behaviour Therapy.

Cognitive Behaviour Therapy
This is when a mental health professional talks to an individual about their thoughts, feelings and behaviours and discusses alternative ways of thinking and coping. One advantage of this type of therapy is that the individual learns to become their own best cognitive therapist, by being taught techniques, strategies and skills to reduce their fear, or the need to engage in the compulsive ritual or overcome their anxieties and compulsions. Individuals can then continue to apply these techniques in-between or after therapy has finished.

Medication
In some cases medication may be helpful, however this is something that your psychiatrist or psychologist will be able to discuss with you. Certain medications help the brain to restore its usual chemical balance and help control the obsessions and compulsions.

Support groups
There are also many support groups (like here at ADAVIC) available for people with OCD where you can discuss your experiences with others who have been through similar ones.

References

www.anxietyonline.org.au/
www.anxietyaustralia.com.au
au.reachout.com/find/.../obsessive-compulsive-disorder-ocd
http://www.ocd.net.au/

By Alexandra Alipan —ADAVIC Volunteer

My Social Anxiety - Personal Story

I need to go shopping. There is no food for the kids. I cannot wait for my husband to go shopping on his way home from work. They need lunch, why can I not just jump in the car and go to the shops? I know I will throw them in the car and go through a drive through, that way I am in and out and home again in no time. How long can I keep this up, is it laziness or is there something else going on? I go to work everyday, I smile, my customer service is at an optimum, so why is it the moment I step out those big double doors, I remove a mask and go back into hiding. My mask is the facade that there is nothing going on here, I am fine, I portray my confidence, people seem to like me, so why is it that judgment is crippling me? Oh my god, look what she is wearing, oh no her hair is a mess, she has stuff on her face, her shoes don’t match her skirt, these are all the things that my head fills with every time I walk out of my house without my mask…

With a simple trip to the local shopping centre I would feel stiff, anxious and fearful that everyone is laughing at me. My heart races, I can’t concentrate, my eyes flicker around to see who is looking at me. All this before I go through the checkout and endure what the young lady is going to ask me. My mind is on overload, get the job done and get home. I was living in a world made up of my own thoughts and judgments. Who needs to worry about others negative thoughts, when I was already doing it for them? Enough was enough. I needed to change how I could provide a wonderful life for my children if I was unwilling to let them explore it. Our weekends were usually spent in the house or garden, never venturing out further than my sister’s house.

I needed to change. I was ready to embark on one of the most powerful and amazing journeys of my life, exploring myself deeper than ever before. Learning to meditate was the first step. Sitting with myself long enough to let the negative thoughts ease gave me the permission to just relax. The next step was therapy. Therapy was the scariest experience, releasing years of built up sadness and anger, and I choose to do all this in a group with forty eyes piercing judgment at me. I shed tears, I learnt to laugh again, and began to trust not only others but in myself. Overtime, I learnt that the only person that was judging me was me, that only person that didn’t like me, was me, and the only person that didn’t like the way I looked, was me.

It was in an exercise where I had to place a scary mask on (you know the kind the rubbery latex dress up masks like out of scary movie or Freddie Kruger), where it all hit me like a ten foot wave. As I stood in front of the mirror looking at the person before me, all I could see was me, not the scary mask but the person that I had become. My chest became heavy, tears streamed down my cheeks and fear engulfed me. That scary monster that was reflecting back at me was the person I feared more than anything…ME. I pulled the mask off gulping for air. It had all become very clear. How did I get to this point, why did I hate myself so much?

Step by step with help from a therapist, I began to look deeper inside myself to find a beautiful, powerful woman. Years of built up self judgment began to melt away. When I look in a mirror now I see small wrinkles beginning to form, an overweight body needing attention, but more than that, I see a woman living her life, exploring every inch of herself and the world around her. I still have bad days where judgment seeps through, but I now have the tools to push it away. I see my children’s eyes swollen with pride as they see the difference. I have opened up a whole new world for all of us. Life is so hard at the best of times and I know that the phrase “it is easier said than done” better than anyone, but if I had not taken the first step and reached out for help, I would still be forced to live in a world that was not much fun.

Social anxiety is the fear of social situations and the interaction with other people that can automatically bring on feelings of self-consciousness, judgment, evaluation, and criticism. Social anxiety is the fear and anxiety of being judged and evaluated negatively by other people, leading to feelings of inadequacy, embarrassment, humiliation and depression.

Don’t listen to anyone that says "face your fears and they’ll go away". Sorry, but they don’t understand the dynamics of social anxiety. Getting over social anxiety disorder is not an easy task. Cognitive-behavioural therapy and meditation is a good start for treatment of social anxiety. This will support you in understanding and gaining awareness of your problem. Take a deep breath and take one step at a time.

By Georgette (ACAP Placement Student)

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

Delete Cyber Bullying by Jasmine (ADAVIC Volunteer)

At one point in your life you may have been the victim of bullying. Bullying is not a recent phenomenon, however as technology improves there are more avenues that bullies can use to target their victims. Cyber bullying is just another form of bullying that takes place using interactive digital technologies. Whether a child is being bullied at school or an adult is bullied in the work place, bullying can have a huge impact on anyone’s life. But what is bullying? Who gets bullied and who are the bullies? Most importantly, what can you do about cyber bullying? Here are some answers to these questions:

What is bullying?
According to the Australian Institute of Criminology, bullying can be defined as “any form of aggressive behaviour that isrepeated, intended to cause harm, characterised by an imbalance of power and is hidden from or unacknowledged”. Power imbalances can take many forms: Group power, older/younger power imbalances, experienced- inexperienced and imbalances between socially isolated people and those who are socially connected. These power imbalances can often create a platform for the bullying to begin.

Bullies can use technologies in a variety of ways: creating derogatory websites about victims, sending derogatory mobile phone or email messages and harassing on forums or social networking sites. The intention of bullies could be to defame, threaten, humiliate or badger. There is evidence to suggest that cyber bullying can be more harmful than other types of bullying. This is because a wider audience can witness the bullying adding to the humiliation of the victim. It also means every insult is digitally recorded for the victim to relive so there is less opportunity to escape the harassment.

Who bullies?
Often a child who was bullied themselves will become an adult bully, but adults and children might bully for different reasons. According to the website, Online Bullying, when an adult gets bullied it is usually because they are popular, well liked or good at their job. However, a child is often targeted because they will not or cannot fight back. In most cases, the bully is driven by envy and/or motivated by a need to release feelings of frustration and anger. The following are examples of three types of bullies:

The ‘accidental bully’: their behaviour may be a response to stress and they also may be unaware of the impact they have on others.

The ‘narcissistic bully’: they have a desire for power and will cut down anyone who gets in their way. They may not intentionally set out to be a bully and their behaviour is more of a reaction to any perceived attempts to take away the power.

The ‘serial bully’: they may set out to intentionally hurt others and they are often lacking in empathy or remorse. This bully-type usually does everything out of self interest.

Being bullied can lower self esteem and make one feel sad, alone and scared. The bullying can have a negative impact on psychological and physical health; in some cases a victim could become depressed or anxious as a result of bullying or become physically sick as a result of the stress. While it can be tricky to deal with a cyber bully, you can overcome cyber bullying.

What can you do?
Making threats or harassing someone is illegal and you can report this to the police, your manager or principal. If you want to report the bullying you may have to accumulate some evidence and take action. For example you can take a snap shot of the screen displaying the offensive material and save it. You can also block the offender from sending you emails. If you need instruction on how to do any of these things and more go to www.cyberbullying.ca

Alternatively, you can ignore the bully. If you are being bullied online, one of the initial ways of dealing with it is to ignore the bully. If the bully cannot get a reaction out of you then they do not get what they desire. Usually when someone does not get what they desire they move on to something else. While an adult may have the ability to ignore a bully, a child is not always as capable. If your child needs help, the following book maybe useful:

Field, E. (2007). Bully blocking: Six secrets to help young children deal with teasing and bullying. London: Jessica Kingsley Publishers.

If you are experiencing work related bullying you may find the following book useful:
Field, T. (1996). Bully in sight: How to predict, resist, challenge and combat workplace bullying. Oxfordshire, UK: Success Unlimited Books.

References
www.bullyonline.org
www.aic.gov.au (Australian Institute of Criminology)
www.psychology.org.au (Australian Psychological Society)

Anxiety/ Fast Paced Life!

In this fast paced life we live, it is not uncommon to experience anxiety. It is actually a pretty “normal” part of life. We may sometimes find it hard to cope with certain stresses, feel overwhelmed by the amount of work we may have to do, fear we cannot catch up and find it difficult to make decisions. I’m sure most of you reading this right now have felt this way before. Sometimes the smaller irritations of everyday life can be blown out of proportion and we can feel as if we are losing control. In small amounts, anxiety is adaptive. It keeps us alert and out of danger, sparks us to action, and helps us to live a long and more fruitful life. When anxiety becomes overwhelming and persistent, that is maladaptive, it limits our functions and interferes with our daily life. This is when we need to start thinking about ways to manage our anxiety and try to slow down.

Managing the stress and anxieties in our fast paced life is all about taking time out here and there for YOU. This may help you to cope. Even though sometimes we feel as if there is not enough time to do this, such as deadlines with work or university, there are many easy and quick strategies you can perform. For example, watching a movie at the end of a hard day, having a relaxing bath, going for a walk, or even going on a mental vacation may help reduce anxiety. Even leaving one afternoon or day during the week for a “mental health day” may reduce unwarranted stress and anxiety and give you the strength to go back to work, tackle an assignment or even just face the next day with a fresh and clear outlook.

Most of all, it is really important to remember to check yourself, if you work in a very fast paced environment, you may likely be fast paced everywhere automatically, so take notice when there is no need for speed and again slow down. Being able to say “no” when you want to is one of the most important things you can do for your mental health. Also remember to breathe. When you find yourself speeding up and stressing out, pause, and take a deep breath. Take a couple more. Really feel the air coming into your body, and feel the stress going out. By fully focusing on each breath, you bring yourself back to the present, and slow yourself down.

Although it is not always possible to completely avoid the stresses that a fast paced life may bring, there are many easy ways we can decide how to healthily respond to it.

By Aly (ADAVIC Volunteer)

ADAVIC Events in 2012!!

The team at ADAVIC are already well underway organising events for next year! So far there are three lectures available:

EVENT NAME: ‘Don’t Worry: Treating Generalised Anxiety Disorder’
PRESENTER: Peter Kyriakoulis
DATE: Thursday 23rd February 2012
TIME: 7.30pm – 9.00pm
COST: $10.00 ADAVIC Members $20.00 Non-members
VENUE: Clayton Hall (Meeting Room)
ADDRESS: 264 Clayton Road, Clayton, Victoria.
CONTACT: Anxiety Disorders Association of Victoria
PHONE: 03 9853 8089
EMAIL: adavic@adavic.org.au
WEBSITE: http://www.adavic.org.au/product-view.aspx?Id=130


EVENT NAME: ‘From anxiety & Panic to Courage, Commitment, Calmness and Change…’
PRESENTER: Pauline McKinnon
DATE: Tuesday 28th February 2012
TIME: 7.30pm – 9.00pm
COST: $10.00 ADAVIC Members $20.00 Non-members
VENUE: Horticultural Centre Function Room
ADDRESS: 82 Jolimont Road, Forest Hill, Vic
CONTACT: Anxiety Disorders Association of Victoria
PHONE: 03 9853 8089
EMAIL: adavic@adavic.org.au
WEBSITE: http://www.adavic.org.au/product-view.aspx?Id=131


EVENT NAME: ‘School Refusal: An information session for parents and teachers’
PRESENTER: Dr Simon Kinsella
DATE: Wednesday 7th March 2012
TIME: 7.30pm – 9.00pm
COST: $10.00 ADAVIC Members $20.00 Non-members
VENUE: Cardinia Public Hall (Next to Cardinia Primary School)
ADDRESS: 2405 Ballarto Road, Cardinia, Victoria, 3978
CONTACT: Anxiety Disorders Association of Victoria
PHONE: 03 9853 8089
EMAIL: adavic@adavic.org.au
WEBSITE: http://www.adavic.org.au/product-view.aspx?Id=132


EVENT NAME: 'How to transform distressed sleep to peaceful sleep'
PRESENTER: Dr Donna Golding
DATE: Thursday 19th April 2012
TIME: 7:30pm - 9.00pm
COST: $10.00 ADAVIC Members $20.00 Non-members
VENUE: Northcote Town Hall
ADDRESS: First Floor, Room B, 189 High Street, Northcote, VIC
CONTACT: Anxiety Disorders Association of Victoria
PHONE: 03 9853 8089
EMAIL: adavic@adavic.org.au
WEBSITE: http://www.adavic.org.au/product-view.aspx?Id=133

My Journey Through Agoraphobia

Hi everyone,
It has been a while since I have written, and I apologise.
Overall my progress is coming along, still slow and steady for me.

I have had some changes in my life which I have found difficult to deal with, so the fact that I am still making progress, however slow it may be, is good!

A few months ago my long term partner and I separated.
We have been together for twenty years so this has been very, very hard for me. We have remained friends and that is something I am happy about. He just felt he needed time and space away from the relationship. Like most couples we had our ups and downs but my problems with agoraphobia, anxiety and depression took a big toll on him. He was very supportive but there is no doubt that living day and day out with an agoraphobic person can be difficult for partners.
I live on my own now and that has also been challenging for me.

Apart from the more personal aspects, it also has been hard for my progress with my agoraphobia. I was at the stage where I was trying new things and venturing further and I could do this as long as he accompanied me. I felt safe with him knowing he understood about my anxiety and knowing that if it became too much for me he would gently coax me along, or would take me home if need be. With that confidence I was doing more and more new things which I was totally enjoying.

The freedom of being able to go out! It felt so liberating to be finally able to go out. I felt like I was part of the world again, instead of being trapped inside by my fear. This may sound like I was just doing it easily. I wasn’t. I would often be anxious, sometimes very anxious but I was able to now cope better with this anxiousness and not let it overwhelm me.

Then when my partner left I had less opportunities to try to get out more. I am doing things on my own more and more but I am not at the stage yet where I can do a lot on my own. I can walk short distances on my own and I have started to drive again but I can only go around quiet streets near my home.

Another big change for me was one of my closest friends whom I have known since we were kids, and who has also been a great support to me, moved interstate.

Again, apart from purely missing her and her loving friendship, she was also a practical help to me as she would take me to my therapist every week. She would also take me out when she could. Thankfully her sister has been able to take me to my therapist for my sessions. She usually can’t take me every week but I am grateful that she can take me at all. My therapist and I do phone sessions when I can’t get there in person.

I must admit I have felt frustrated that just as I am ready to explore the world the two people I have relied on to do that with are not available!

I do have other friends but they generally live too far away to be able to help. It is times like these when I really miss having family for help and support. I am an only child and have no family. Still I know having a family is no guarantee of help and support!

However, I have kept on with my own work that I can do, which is trying to work further everyday and trying to drive again.
Getting in a car again has been very scary for me but I have taken it very slowly. At first I was only able to drive a few houses down and then turn around but I have gradually widened that to be able to drive a few streets away. I am lucky that the streets where I live are very quiet with hardly any traffic. My car is an old bomb that is falling apart and I had the experience of it breaking down when I was going on one of my drives. That was extremely challenging for me!
It actually happened twice. The first time the car just stopped in the middle of the road and thankfully a nice passerby helped me to get the car off the road. I was one street away from my house
He could tell I was shaken up so he offered to drive me home. I was so relieved that he was so kind.

The next time I had a bit of warning and I pulled over to the side of the road before the car stopped dead. This time there was no kind passerby so I had to walk home on my own. It was a little bit further than I was used to walking and I become quite anxious. I wanted to just run so I could get home quickly and not panic but I knew that running was not the answer!
With legs shaking I just started walking slowly but steadily trying to loosen my tight grip on myself and my muscles and let go of the tension. That helped enormously and I made it home.

I have kept up my meditation and truly believe that has been a huge factor in my progress in dealing with anxiety and panic.

I have had days and nights when I have felt so alone that I didn’t know how I would make it through. I have also had days when I have realized that being on my own is helping me know my self more, the good the bad and the painful.

I have had a lot of childhood issues that I have been working through with my therapist and this time alone has allowed me to really feel the pain of my past and my present.

More than my progress with going out, I think what I am most proud of is that I have let myself feel my pain, let my tears flow freely, and let the loneliness envelop me without being quite so afraid of all of it.
It hurt like nothing else to face my deepest pains. I had stuffed all the pain down, deep down inside and tried to ignore it. I used to be afraid that if I let myself feel all of that it would overwhelm me and I would have the ‘big’ panic attack that I had always dreaded. In fact it is the opposite, by letting all that out and feeling it all, the anxiety lessens.

I am still a work in progress in this regard but there is progress.

Sometimes it is easier to see how far I still have to go rather than how far I have come. But when I think back to the person I used to be…… so very frightened and existing with a level of anxiety most of the time… I see how far I have come.

By Janesse – September 2011

Participate in Research!

Are you experiencing depression?

http://www.adavic.org.au/files/cms/Research/2011/depression_research_marasco_VUT_aug2011.pdf

This study is being conducted by Theresa Marasco and Anne Graham from the School of Social Sciences and Psychology at Victoria University.

If you are:

•Aged Between 25 and 40, and
•Currently receiving help for Depression…

You are invited to participate in a research study looking at how depression may be related to our:


•Experiences of relationships
•Experiences of intimacy
•Feelings of dependence and independence

Help us contribute to the body of knowledge about Depression by completing some confidential questionnaires…

What will I be asked to do? If you give your consent to participate in this study, you will be involved in completing five questionnaires;


•Background Questionnaire
•Adult Attachment Questionnaire
•The Miller Social Intimacy Scale
•The Personal Style Inventory
•Beck Depression Inventory

It will take approximately 35 to 45 minutes to complete all the questionnaires. You are not required to provide your name or any other personal information; your identity will remain anonymous. As a token of appreciation for your time, you will go into the draw to win a $50 Coles / Myer Voucher.

For more information feel free to contact:

Theresa Marasco, Doctor of Psychology candidate.
Phone: 0402 317 533

Fundraising BBQ

ADAVIC is holding a fundraising BBQ this Saturday the 6th of August 2011 at the South Melbourne Market.

The BBQ will be running from 8am to 4pm so come down and grab a sausage and help raise some money for ADAVIC!