Women s Mental Health Newsletter

Transcription

1 1 Women s Mental Health Newsletter Summer 2015/16 This newsletter focuses on the topic of self-care. A core aspect of self-care is growing the attitude and actions of self-compassion. How self-compassionate are you? Take some time to reflect on the questions below, which are taken from the Mindfulness Self-compassion Program, by Christopher Germer. Self-compassion in daily life. Physically soften the body. How do you care for yourself physically (exercise, massage, warm bath, cup of tea)? Can you think of new ways to release the tension and stress that builds up in your body? Mentally reduce agitation. How do you care for your mind, especially when you re under stress (meditation, watch a funny movie, read an inspiring book)? Is there a new strategy you d like to try to let your thoughts come and go more easily? Emotionally soothe and comfort yourself. How do you care for yourself emotionally (pet the dog, journal, cook)? Is there something new you d like to try? Relationally connect with others. How or when do you relate to others that brings you genuine happiness (meet with friends, send a birthday card, play a game)? Is there any way that you d like to enrich these connections? Read further into the newsletter to find more helpful ideas on caring for your emotional wellbeing. Inside this issue: Always find time for the things that make you feel HAPPY to be alive Me, myself and I cont.. : Pg 2 Great Dream: Ten Keys to happier living : Pg 3 Five Ways to Wellbeing : Pg 5 Meeting Kirsty Kerr : Pg 6 50 ways to take a break : Pg 7 Useful Contacts : Pg 8 1

2 2 Women s Mental Health Newsletter Me, myself and I. T ake a minute to think about someone in your life who is precious to you- when they fail, you encourage them; when they hurt, you comfort them; when they are confused, you help them explore their options. In our relationship with our self, do we extend this same loving and attentive attitude? How might our self-esteem and enjoyment of life be different if we did? Too often we relate to our self in a critical, judgmental, impatient manner, talking negatively, and not listening to our needs. Summer 2015/16 Our relationship with our self is a hugely influential and important one and shapes our life and choices in many ways. Any healthy relationship needs time, focus and nurturing for it to grow and deepen. If we liken it to a garden, our precious self needs continual care and tending. The garden of our self requires sunshine and water (giving to our self in healthy ways); weeding when it gets too crowded (letting go of things that are no longer helpful); pruning (when we learn through challenge); clear borders (when our personal relationship boundaries get confused); and re-planting (when our self needs something new or colorful, or a new season in our life requires some shifts and changes). Healthy relationships also need those involved to have some capacity for self-responsibility, action and initiative. In our relationship with our self, our self-esteem does not have to be constantly tossed around by the behavior and opinions of others, or the situations in our lives. We can take responsibility and exercise choice and control in the way we think about ourselves, in the way we interpret events, in what we take on board from others and what we reject as unhelpful for us. We can t control or change other people, but we can choose how we relate to ourselves. Are we looking through the lens of self-criticism and doubt, or looking through the lens of resilience and optimism? For example, when a friend walks past us in the street without saying hello, do we jump to thinking they are upset with me about something, I must have done something wrong, they don t like me anymore, or do we think they must be preoccupied with something and didn t see me, they have had a bad day, I ll ring them tomorrow and check in? The way we think and interpret situations, can determine how we feel towards ourselves. 2

3 3 Often how we relate to ourselves is influenced by deeply engrained beliefs and messages we received earlier in our lives. We may have grown up with the belief that we were unimportant, would never amount to anything, were oversensitive After a long time these beliefs become habitual and we operate in life through them. There are times when we really need to catch our self in the act of negative thinking, strongly challenge these old mistaken beliefs, and replace them with true and healthy beliefs. This takes practice, as with the unlearning of any habit. Part of being caring to our self involves listening respectfully to our early warning signals, physical, mental or emotional. This may be the sick feeling in our stomach when we feel unsafe, the angry emotion when we feel taken advantage of, or the messy thoughts when we are under too much pressure. These are all our core self trying to look after us by telling us about what we need, or what action or change is required for our wellbeing. Ignoring these signals or pushing them aside can create difficulties we may have been able to avoid had we taken time to respect and listen to our feelings. If our relationship with our self is strong and healthy, we are more likely to have balanced and loving relationships with others. Our greater sense of contentment will flow over into the other significant relationships of our lives. So go back to thinking about that special person in your life, and try to be as patient, kind and gentle with yourself as you are with them. Accept and embrace yourself warts and all and tend to your garden! Bridget Nutting Page 2 3

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5 5 Five Ways to Wellbeing The Centre for Wellbeing at the New Economics Foundation in the UK, has developed a model called the Five Ways to Wellbeing, which was based on significant research into what it is that improves people s wellbeing. The report encourages us to build these five actions into our everyday life. Connect. With the people around you, with family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day. Be active.. Go for a walk or run, step outside, cycle, play a game, garden or dance. Exercising makes you feel good. Most importantly discover a physical activity you enjoy and that suits your level of mobility and fitness. Take notice.. Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savor the moment, whether you are talking at work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you. Keep learning. Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favorite food. Set a challenge you enjoy achieving. Learning new things will make you more confident as well as being fun. Give. Do something nice for a friend or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself and your happiness, as linked to the wider community can be incredibly rewarding and creates connections with the people around you. Page 53

6 6 Meeting Kirsty Kerr from Independent Mental Health Advocacy We recently met with Kirsty to learn a little about Independent Mental Health Advocacy (IMHA). Independent Mental Health Advocacy was established 31 August, 2015 as a response to the new Mental Health Act When people are unwell, it can be hard for them to communicate their needs. The IMHA seeks to assist people by giving them a voice during periods of mental illness. 1. What services do you provide? We provide triage over the phone from 9.30 am pm. During the triage we provide information about how we can assist and referral to various relevant services. If clients need further services we send them information on personal rights while receiving treatment. For example; right to receive minimal restrictive treatment. We also assist women to have their voice heard by coaching them on how to talk to their psychiatrists and we can also speak on their behalf during consultations. Kirsty Kerr We do not judge or express opinions, we just voice whatever our clients want to say If people are not eligible for the service we still provide 30 min phone consultations. 2. What is the eligibility criteria for this service? This service is for people: who are under a Compulsory Treatment Order are at risk of receiving a Compulsory Treatment Order have been on a Compulsory Treatment Order are having ECT against their will are having their first ECT treatment. 3. Is there any referral process to access the service? No referral is required although services can refer clients. We receive referrals from mental health and disability lawyers, Community Mental Health, carer support and so on. Individuals, carers and relatives can call for information. 4. In what circumstances can women in particular find your service useful? Women who are either clients, or carers/relatives, can call for information and assistance. However, consent from the client is sought before providing services. 5. How might women benefit from this service and does the service have gender focus? 6. There is no gender focus but we are very much aware of gender issues when dealing with our clients. 6. What inspires about your work? I am loving this job. I have been a carer and also experience bipolar disorder, so it is a personal thing for me. Being able to make a difference in peoples life inspires me. IMHA can be contacted on , pm Monday to Friday contact@imha.vic.gov.au Website 6

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8 8 Some useful resources/links:- Beyond Blue Headspace Bendigo headspace-centres/headspacebendigo Lifeline Mental health information/ referral, Bendigo Health WIRE Women's Information and Referral Exchange Inc. 8 Olinda Street, Bendigo kbath@bendigohealth.org.au inforequests@wire.org.au Womens Domestic Violence / Crisis Service 3555 wdvcs@wdvcs.org.au Women's Health Loddon Mallee / whlm@whlm.org.au Women's Legal Service admin@womenslegal.org.au Contact Women's Mental Health Service Bridget Nutting E. bnutting@bendigohealth.org.au (Monday, Wednesday and Thursday) Ph: Manorama Shah E. manorama.shah@bendigohealth.org.au (Tuesday and Wednesday) Ph: C/o Carer Support Services PO Box 126 Bendigo