WHAT YOU EAT MAKES ALL THE DIFFERENCE

We've heard it all before: you are what you eat -- and according to medical experts, there are foods that can help you keep cool and leave anxiety and depression at bay:

• Almonds contain magnesium, which helps to relax muscles, and tryptophan, which increases the brain’s level of serotonin.

• Bananas contain serotonin, magnesium and melatonin.

• Milk. You’ve heard that you should have a glass of warm milk to help you fall asleep. Milk is rich in tryptophan and the calcium helps your body assimilate that tryptophan.

• Whole grains like whole wheat bread, quinoa and brown rice are better for you than foods made from processed grains. The term whole grain means that the entire grain is being eaten, including the fiber and essential oils that allow the body to digest the food slower, releasing glucose into the blood stream a little bit at a time. Whole grains give your body measured, even energy and keep you from receiving a rush and suffering a letdown that can be terrible for your nerves.

• Peaches have a natural sedative that can help reduce stress and anxiety.

• Leafy Greens and other Vitamin B rich foods like beef, chicken, beans and legumes, oranges, rice, nuts and eggs are full of B-Vitamins. Some studies show that people who maintain a diet rich in B Vitamins are better supported to ward off anxiety and depression.

• Salmon: Omega-3 fats found in fatty fish such as salmon and tuna can help you maintain a happier, more relaxed mood.

• Proteins like Greek yogurt, meat, cheese, eggs, nuts, tofu and legumes, help stimulate the production of brain chemicals that are known to improve mood and energy.   

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• Caffeine has been shown to lower levels of serotonin in the brain which can cause you to feel irritable and anxious. It can also cause mild dehydration which can cause depression.

• Alcohol may seem like a substance that calms you, but as your body processes it, it can make you feel anxious and depressed. Each alcoholic drink you consume is recognized by your body as a simple sugar, which is terrible for maintaining a steady, calm mood. Alcohol also dehydrates you and can disrupt sleep, and you need a good night of sleep to feel happy and stable.

• Processed foods are full of simple carbohydrates, sodium and preservatives and chemicals which can cause an anxious reaction in the body. Eating fresh, whole foods provides your body with the nutrients and energy it needs to function properly. Pay attention to the way you feel after eating certain processed foods. Many people have nervous reactions to certain food additives and preservatives.

• Pesticides in commercially grown produce can cause symptoms of anxiety in some people. Many cases of headaches, dizziness, weakness and difficulty breathing have been reported as a result of consuming pesticides, which could all contribute to a state of anxiety and depression. Some of the foods with the worst pesticide contamination in the U.S. include apples, celery, peaches, imported grapes, leafy greens, strawberries, blueberries and potatoes. Choose local and organic versions of these foods when you can.

 source: http://www.voxxi.com/anxiety-attack-eat-difference/

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!

 

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 

  

YOUR COMPASS

The Black Dog Institute and the Federal Government have launched a new website designed to help people who may not otherwise seek help about their anxiety issues. 

"myCompass is an interactive self-help service that aims to promote resilience and wellbeing for all Australians. myCompass is a guide to good mental health – it points you in the right direction. You can track your moods, write about them and view information and tips. You can also choose to do one of the modules designed to help you manage mild to moderate stress, anxiety and depression."

"To get the most out of myCompass we recommend you:
track at least 2 moods, feelings or events each day
complete at least 2 of the modules & home tasks
use the program regularly for 6 to 8 weeks"

Check it out! 

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.

INSPIRATIONAL QUOTES

 Don't waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hour's duties will be the best preparation for the hours or ages that follow it.
Ralph Waldo Emerson

Ask yourself this question:
"Will this matter a year from now?"
Richard Carlson, writing in Don't Sweat the Small Stuff 

A mistake in judgment isn't fatal, but too much anxiety about judgment is. Pauline Kael

“Anxiety is the space between the "now" and the "then."”

Richard Abell 

It ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done!  

Rocky Balboa

                 

'GREEN TIME' GOOD FOR KIDS

EXPLORING the great outdoors is not only good for the body - it can improve the mind.

Regular 'green time' can help boost children's grades and confidence, while reducing stress, obesity, depression, and even the severity of ADHD, a new report says.

Heading outside can recharge children's circuitry, helping them pay better attention in class, the report commissioned by Planet Ark found.

But most parents are unaware that just half an hour a day immersed in nature can pay academic dividends for their children.

The research, commissioned ahead of National Tree Day, surveyed Australian parents and carers, and reviewed international findings on nature's health benefits.

It found one in four Aussie kids had never bushwalked or climbed a tree, and 11 per cent had never been to a zoo.

While most parents agreed that contact with nature was beneficial, 86 per cent did not believe children spent enough time outdoors.

Seventy-six per cent of parents said children could not identify common Australian trees like the wattle and bottlebrush, and nearly half felt children preferred indoor activities.

But Deakin University School of Health and Social Development Associate Professor Mardie Townsend said trees and shrubs could improve capacity to learn in the classroom, called 'attention restoration theory'.

"Even 30 minutes of green time can level the playing field for children who aren't naturally good at book learning by having a positive impact on their higher order cognitive skills,'' Dr Townsend said. 

"Doing nature-related activities can boost self-esteem for kids who struggle to learn the traditional way and natural settings reduce stress by providing a soothing atmosphere.''

The report says Australians are at risk of "generational environmental amnesia'' - where younger generations view the degradation of the environment as "normal'' and "acceptable''.

"Over time, our society's baseline by which we view the health of the environment declines,'' it says.

Planet Ark spokeswoman Rebecca Gilling rued the loss of basic adventures in nature.

"These things were absolutely standard in my childhood and ring alarm bells for me,'' she said.

National Tree Day is on Sunday 29 July.

(source)

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)

Upcoming lectures...

From anxiety & panic to courage, commitment, calmness and change...
Presenter: Pauline McKinnon, Psychotherapist & Author
Date: Tuesday 28th February, 7.30pm
Location: Horticultural Centre Function Room. 82 Jolimont Road, Forest Hill, VIC

School refusal: An information session for parents & teachers
Presenter: Dr Simon Kinsella, Clinical Psychologist
Date: Wednesday 7th March, 7.30pm
Location: Cardinia Public Hall. 2405 Ballarto Road, Cardinia, VICDon't Worry:

Treating generalised anxiety disorder
Presenter: Peter Kyriakoulis (Clinical Psychologist)
Date: Wednesday 21st March, 7.30pm
Location: Clayton Hall. 264 Clayton Road, Clayton, VIC

How to transform distressed sleep to peaceful sleep
Presenter: Dr Donna Golding, Psychologist
Date: Thursday 19th April, 7.30pm
Location: Northcote Town Hall, First Floor, Room B. 189 High Street, Northcote, VIC

A Diet For Happiness

The saying "you are what you eat" takes on a whole new meaning with research showing that food effects our mental health and helps to reduce depression and anxiety.

Dr Felice Jacka from Deakin University found that diets high in processed foods and junk food were more likely to suffer from anxiety and depression than those who had diets high in fruit, vegetables, fish and other lean protein.

So changing what you eat can really make you healthier and happier!

Upcoming lectures...

Don't Worry: Treating generalised anxiety disorder
Presenter: Peter Kyriakoulis (Clinical Psychologist)
Date: Thursday 23rd February, 7.30pm
Location: Clayton Hall. 264 Clayton Road, Clayton, VIC

From anxiety & panic to courage, commitment, calmness and change...
Presenter: Pauline McKinnon, Psychotherapist & Author
Date: Tuesday 28th February, 7.30pm
Location: Horticultural Centre Function Room. 82 Jolimont Road, Forest Hill, VIC

School refusal: An information session for parents & teachers
Presenter: Dr Simon Kinsella, Clinical Psychologist
Date: Wednesday 7th March, 7.30pm
Location: Cardinia Public Hall. 2405 Ballarto Road, Cardinia, VIC

How to transform distressed sleep to peaceful sleep
Presenter: Dr Donna Golding, Psychologist
Date: Thursday 19th April, 7.30pm
Location: Northcote Town Hall, First Floor, Room B. 189 High Street, Northcote, VIC

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)

PTSD Support Group 2012

Domenic Greco, from the Victims of Crime Counselling services will be running a support group for PTSD - see details below.


Support Group for PTSD will be commencing on the 25th January 2012
Will run every week on Wednesday from 1.00 pm to 2.00 pm at
Victims of Crime Counselling Services at 163 Victoria Parade, Fitzroy.
The support group is specifically for those suffering from PTSD following being the victim of crime.
Domenic Greco, Psychologist will be facilitating this group.

Reconnexion National Community Conference

Anxiety: Create a Path to Recovery

1 in 7 people experience an anxiety disorder in Australia and yet there is a lack of information and understanding in this area. People are often unaware that there is treatment available and it’s hard to find information on how to access help and what has been proven to be effective.

Reconnexion is holding a National Community Conference – Anxiety: Create a Path to Recovery for people who have anxiety, their family and friends on Saturday 8 October at Darebin Arts & Entertainment Centre to address this problem. A one day event for the community – that is, ‘consumers’ and ‘carers’ – almost all of us given the widespread nature of these common mental health problems.

Each person has their own journey; the conference aims to help people make choices based on individual needs so they can develop their own path to recovery

The Conference will inform people of the treatment and support options available; provide information on evidence based treatment; help people to navigate the maze of conflicting information; and support people, families and friends affected by anxiety disorders.

To achieve this, the Conference will present current counselling treatment, research and programs; e-therapy and web based programs; support programs such as meditation, yoga, art therapy; and the experience of consumers and carers.

Clinicians and people who have experienced anxiety disorders will come together to share their knowledge and skills in workshops and plenary sessions allowing people to choose the session of most benefit to them. Presenters include Simon Palomares, Associate Professor Nickolai Titov, Professor Paula Barrett, Professor Kathy Griffiths, Pauline McKinnon and Dr Wendy Knight.
This conference is supported by funding from the Australian Government Department of Health & Ageing.

For further information visit this direct link:
http://www.reconnexion.org.au/community-conference-on-anxiety/w1/i1024364/

Treatment options: a medical vs a naturopathy perspective

The Body and Soul liftout in the Sunday Newspaper often has a comparisson of how different conditions can be managed from the perspective of a GP and of a Naturopath.

The following links provide their two different opinions on how to affectively treat anxiety.

The GP says:
expert opinion - GP

The Naturopath says:
expert opinion - Naturopath


Keep in mind that these are only two opinions and that the suggestions given may not work for everyone.

Probiotics May Help Treat Anxiety & Depression

New research has found that good bacteria, or probiotics like those found in yoghurt could help treat people with anxiety and depression because it helps to reduce stress and has the potential to change the chemistry of the brain, thus relieving symptoms.

Watch a video from The Today Show to find out more: Yoghurt Magic

Cluttered lives of hoarders

Compulsive hoarding is where people have trouble discarding items. This leads to the person's house becoming cluttered to the point they can no longer move freely within their homes and begin to face unnecessary risks such as injuries from tripping and difficulties with hygiene. Hoarding afffects about one million Australian's and will soon be recognised as a medical condition in its own right. The Sunday Night show presented some very interesting information on this topic along with additional links on this issue, for further information please click here.

"Questions and Answers" - Anxiety, Depression and Treatment Options.

Each year one in five Australians experiences a mental illness, yet due to stigma associated with these conditions many do not seek assistance. On Tuesday the 20th September ADAVIC are providing everyone with the oppurtunity to Ask Questions and Get Answers from Clinical Psychologist Dr Sallee McLaren and Psychotherapist Pauline McKinnon. For more information or to book online please click here.