Each year leading up to Christmas when we ask ourselves what we want for Christmas, I find is an inspiring time to actually look at what I have.  We know that if you are looking to increase the happiness in your life that putting time and energy into experiences rather than things is the way to go. 
 
However, things have a way of accumulating.  Whether you have bought them with good intentions or whether they have come to you as gifts or through other means.  And before you know it even things you love can just become part of ‘stuff everywhere’! 
 
Sitting back and looking at your stuff can be a great way of reconnecting with what is important to you.  By curating your stuff you can creating an environment that supports your current stage of life, your current interests and is uplifting.  
 
Let’s start by looking at books.  
 
Growing up we had a set of World Book encyclopedias.  I loved them.  You could open up at any page and learn something new about the world.  Looking at them gave me a sense of wonder and thirst for knowledge.  I probably loved my fantasy books (Enid Blyton anyone?) where I went into worlds where anything and everything was possible.  
 
It’s the promise contained in books that I love.
 
As I grew older my relationship with books became a bit more complicated.  Books I had to read – school novels, reference books.  Books I thought I should read – parenting books, self-help books.  And instead of being always about pleasure books also became a mirror reminding me of things I didn’t understand, couldn’t learn or highlighted my inadequacies. 
 
Do you love all your books?  Do you smile when you see them, refer to them regularly and rejoice in their wisdom?
 
OR
 
Are their books on your bookshelf that taunt you with reminders about your failures?  Cookbooks full of recipes you haven’t tried.  Self-help books with exercises you haven’t completed.  Novels you haven’t read.  Parenting books that seem to mock you.  Reference books you don’t use (or are way out of date). 
 
Why are you holding on to them?
 
Marie Kondo speaks of holding things to see if they spark joy.  And it’s an exercise I do every so often.  
 
You take the books down from the shelves and hold each one.  How does it feel?  Do you feel inspired when you hold it?  Or do you notice creeping thoughts such as I ‘should’ read that, followed by a sigh or accompanied by a self chastising ‘well that was a waste of money’. 
 
(If you have electronic books that you’ve downloaded, although you can’t hold them you can look at the titles and notice what thoughts and feelings arise.)
 
From here you have two choices. 
 
If you feel inspired, warm, joyful when you pick up the book - make the recipes, do the exercises, read the novels.  Reconnect with the reason why that book is on your shelf in the first place.   
 
OR
 
If you feel nothing, or the weight of the ‘shoulds’, move the book on.  Acknowledge your intentions when you bought the book.  Thank the book for the hope it inspired, acknowledge and release any guilt or disappointment in yourself.  Depending on the book you could donate them, give them to friends etc.  Notice how you feel when you do this.  
 
As you remove the stuff (and fluff) from your life that no longer matters, you make space for reconnecting to what is really important to you.  
 
If you do this I would love to know what you discover.  You can email me at kimdunn@positiveyoungminds.com.au.

As students are going back to school, some of the are running there and not looking back.  Others are refusing to go back, and others are going back but struggling to get through the day.

Wherever your child fits into the picture, they are facing change.

Changes to school structure - including drop off and pick up procedures, hygiene practices and how they interact with their friends.

Changes from having you around more often to not seeing you during most of the day.
Changes from leisurely getting out of bed, to having to be out the door by a certain time.
Changes from perhaps only to do focused work for a short period of time and then having fun/computer time, to back to being highly regulated in their activities.

And change, as you know, can be difficult and worrying.

One of the best ways you can help them manage this change is through providing some individual quiet time, particularly if they are used to having your attention during the day whilst remote learning.

For some questions to help with conversation and some recommendations to help with calming them after school click here. 

If you have ever wanted to improve your mental health you are not alone. 

But how?  Today, I focus on busting one unhelpful myth.

THE MOTIVATION MYTH 
If I could just feel more motivated I would be able to achieve more/look after myself better / (insert your own saying).
.  
Motivation can be defined as an internal process that directs and maintains behaviour. 

It is thought to be what causes you to move towards your goals. 

How many times have you said “I’m unmotivated”? Which translated means – I don’t feel like doing it. 

I’ll let you in on a secret, you may not know - 

Your brain sees change as scarey. 

Anything that disturbs your environment and is different, your brain processes as a potential threat. It then takes mental energy to work out whether it is a threat or not. 

So let’s say you start with a great idea that you would love to change your life so that you were braver, calmer, fitter, healthier. You can see yourself and all that you’d be doing when you achieve that goal. And that involves change. Changing your mindset, changing your schedule, changing up your habits.

So, is your brain going to take all this change lying down?

NO.

As much as you stand there encouraging your brain – we can do this, we’ve got this, let’s go – it ain’t going to come easily. (imagine a toddler, in the supermarket aisle, not wanting to move).

So, what do you do?

You need a bridge.

A well constructed bridge to take you from here (frazzled, overwhelmed, exhausted) to there (in control, calmer, confident).

I can tell you one thing – that bridge is not going to be motivation.

It may have some motivation in there – but to work it’s going to need structure, processes, knowing how to create habits that stick, knowing what obstacles are going to pop up and what to do about them, support from friends, family and/or an accountability buddy, a clear understanding of why this change is important to YOU, an understanding of the change process and self-compassion.

This is why when I teach people how to improve their mental health – to get from here to there – it’s not just one session on motivation, dust my hands and say ‘you’ve got this’, and walk away.

NO. 

I provide education, understanding, structure and fierce support.

Improving your mental health requires a considered structured approach. It takes your time, your open mindedness and your commitment. 

So ask yourself. 

What is important to you? 

What really matters?

Give yourself permission to invest in yourself and get support to create the bridge.

Until next time, take care of yourself,


Kim xx

​Of course, if you are experiencing significant distress please contact your GP, therapist or 000.

For resources that can help see - https://positiveyoungminds.vipmembervault.com

Emotions are complex.  Feelings can scare you so much you can shut them down and walk through life feeling numb.  Or may you live your live feeling trapped by anxiety or depression.  Or spend your time chasing the euphoria that comes from happiness, and by trying to create it, miss the moments where it actually exists.  
 
The following three factors are paramount in your emotional self-care:
1. Awareness and acceptance of your emotions;
2. Being able to express emotions in a healthy way; and,
3. Doing activities that cultivate joy/happiness.  
 
Let's talk briefly about these three factors.
Very young babies communicate first through their emotions.  Babies cry, scream, laugh ... way before they can talk.  It is how they let others know that they have desires - for food, comfort and sleep -  that need to be met.
 
From birth individual differences are apparent in how intensely babies feel and express their emotions.  Some are born screaming at the top of their lungs - ever notice that some babies don’t just cry a little bit when they are hungry, need changing or tired, they scream at the top of their lungs.  Whereas others are much more contemplative and seem to take it all in their stride.  .  
 
Over time as a baby learns that people will respond to their cries; as they begin first to use movement as communication, and then speech, their emotional response tends to reduce in intensity.  

However, the ability to express emotions varies.  

Emotional overwhelm (meltdowns) may occur when speech language development is delayed, when children are exhausted from not getting their needs (both real and perceived met) and/or when they are coping with high levels of stress.

And so it is with adults.  Have you ever noticed how much easier is to be calm and rational when you have had a full 9=8 hours restful sleep?
 
And lastly a quick look at doing activities that cultivate happiness.  To help you do this I have put some prompts below.  I invite you to actively journal and write down some of your responses.
 
Prompts
🌼When was the last time you felt happy?
🌼In whose company do you feel comfort?
🌼In what activities do you ‘flow’?
🌼When do you lose a sense of time and space and feel that you just 'are'’?
🌼Do you have something to look forward to?
🌼What excites you?
🌼Have you planned to do activities / made time for things that make you smile?
🌼Do you know when people are happiest?
🌼Have you planned to do activities / made time for things that are important to you?

Research indicates that doing what is most important, pursuing a meaningful life may be the true key to happiness.  It also shows that being present and fully in the moment, regardless of what you are doing is also linked to happiness.. Based on your experience, what do you think?  I'd love to know.

Until next time, take care of yourself

​Kim xx

ps.  If you would like to look at this further, and are curious about mindfulness, I invite you to be a part of my upcoming,  Introduction to Practical Mindfulness Course.  It's online, convenient and starts on the 20th April 2021..   

Yesterday the roadmap was delivered to Victorians.  As a Victorian living in Metro Melbourne, the roadmap was worse than I had anticipated.  
 
Worse both personally, and for the larger community.  
 
I am looking for strong forward sustainable leadership in regards to future town planning which maximises the resources available in each person’s 5 km bubble.  Maybe that’s coming, but it wasn’t there yesterday.  
 
I am looking for leadership that supports family connection, and that wasn’t there yesterday.  There are at least 7 weeks before I can see my parents, or any member of my family again.  And at least 11 before we can come together as a whole family.  None of my family are within my 5km radius.
 
There are at least 7 weeks before my children can look at resuming a proper education – ranging from High School to University.
 
So, yep it sucks.  
 
So yesterday I wallowed, a little bit.  Something clicked in my brain and I slipped into self-sabotage mode.  To me this is often a combination of not doing anything and over eating – not a healthy combination – and getting angry.
 
If I am to name my anger, it would be disappointment, fear (the above will only happen if certain parameters are met), some envy and resentment.
 
There will be no grand final meet up with family.
 
If I’m going to be stuck in a 5km bubble, I want a better 5km bubble!  I want a beach, or a forest, or a river walk, and/or some family!  I have a lake .2 km out of my bubble.  Do I risk it?  
 
In crisis it becomes the gap between the haves and the have nots - geographically, financially, emotionally, and socially becomes so apparent.  

In a crisis, this gap becomes a chasm.

There are many of us who don't have friends who check in on us and who take the effort to make our iso birthdays something special.  
 
There are many people stuck in worse 5km radius than me.  Those who don't have the money to indulge in Netflix, Foxtel, online purchasing, take away meals, or other distracting behaviours.
 
There are many who don't have the resources or energy to get dressed each day, let alone create and finish any sort of project.
And of course there are those stuck in a loveless or abuse relationship, unemployed, detoxing, the list goes on.  

The above, and more contribute to the anger I feel.  
 
So what, if anything, is the antidote to this anger?
 
Do we just wait it out the best we can?
 
Well, yes there is that but, here are a couple of things that may help
 
Awareness first.  
You know those thoughts and feelings going around and around in your head, perhaps sabotaging you the way mine do?  Get them out.  Write them down, talk them aloud, acknowledge them, show them in the light and own them as yours.
 
Now this is not denying that other people may have it worse.  This sort of comparison does not help. 
 
This is acknowledging your hurt and your loss and all the reasons you may be feeling anger.
 
From here there are a few options.
If you have uncovered a sense of loss, hurt or suffering you may like to look at the Three Steps of Self-Compassion.
 
You may like to channel the energy of that anger into something you can control, that fits with what is important to you.  It might be writing a letter to your MP, starting a home construction/demolition project, going for a run, dancing to loud music, actively contacting (or recontacting) everyone you know in isolation to see how they are doing.

Or you may wish to reconnect with a passion, a person, a therapist, a positive habit.


Me?
 
I’m taking stock (again) today.  Looking at doubling down on exercise, doing something in the garden, taking pressure off myself to complete work projects and slowing down a little bit, spring cleaning the house.  I’m also going to keep connecting with the people I care about and…find a new Netflix series. Vampire Diaries you’ve served me well, but you’re almost over.

And, I’ve had one week off since March and am about to go and schedule in a couple more weeks when I finish this. Because, yes you can still burn out in isolation, in fact it can be even easier to do so.  

Where ever you find yourself day, take time to reflect on how you are really feeling, what you are really thinking and then act upon this feelings.  If you would like some support with that I’m here for you.  Whether that’s through self-care coaching, supervision, mentoring…simply email me at kimdunn@positiveyoungminds.com.au and we can talk about your next steps.

Until next time, take care of yourself

Kim Dunn xx

​

My eldest turns 21 today.  He is having a birthday in isolation.  That means no -one over to celebrate, not going out with mates.  He's stuck with me and his brother! 

It was today 21 years ago that I became a mother (yes that's me and infamous baby who didn't sleep all night until he was 5)....

I'm so proud of him today and I've shared that on Facebook, but your children's birthday's are also a time for personal reflections.  

I look at this photo and I see how young and beautiful I looked.  I was 32.  

Nowdays I am not so young or beautiful, but I am younger and probably more beautiful than what I'll ever be again.

When I was much younger, I loved going out and dancing. Connecting, and just being with the music and the friends and strangers around me. Whether it be ‘sock hops’ at school, listening to pub cover bands, or going to bushdances. It was fun!!

Then for a while, the music stopped. With the unrelenting fatigue that accompanied the jump into motherhood. 

There was no more dancing and the isolation of motherhood became real.

The only dancing was the swaying that happened trying to soothe the babies, or the bouncing and rolling around on the Swiss ball as they were jiggled off to sleep.

And then the babies grew and even the swaying disappeared….

The music changes when you become a mother, well it did for me. Suddenly you have children who depend on you, who trust you implicitly (until they become teenagers anyway) and look to you for guidance in everything they do. And often, we don’t have all the answers, we can’t fulfill all their needs, we can’t even fulfill our own needs of sleep, and that sense of failure to be perfect can lead to isolation and times of despair.

So, although I had my mother and my family, and friends, I lost the music. 

So how do you get the music back? You start by giving yourself permission to hear it. 

When you embrace your imperfections, your authenticity, and follow your life rhythm you find others who resonate with you, who will support you, challenge you and join in your dance. 

You may find as I did, when you make a commitment to embrace your vulnerability, you create space to make new soul connections with your family, your friends, each other. 

It's OK, it's normal to lose the music, to get overwhelmed, to reach out for guidance and support. I've been there, swaying in the corner, waiting for it to change. 

I get it.

​Remember we are all connected, and although you may feel it at times, you are not alone. 

The music, the dance, the connections are there. Sometimes we just need a little help to rediscover them.

And then you become older and the music and dance, and often connections, change yet again.  It's time now, for  me again to rediscover what the sound and the movement are for me, in this next stage of my life.

Until next time, take care of yourself.


Kim  xx

ps….  And I totally love my children, and always wanted to be a mother, and I will always be their rock and their comfort.  They make my heart sing, even when I can't always hear the music.

*Updated on the 24th July 2021.  
As my eldest child faces another birthday in lockdown, and in Melbourne we are in Lockdown 5.0, what has changed in the last 12 months?

COVID lockdowns are here to stay, at least until Australia reaches a level of acceptable vaccination.  Since last year debate around vaccination effectiveness has increased.  The Therapeutic Goods Association (TGA) have backflipped over appropriateness of the AstraZeneca (AZ) vaccine for different age groups.  Recently it was said not be to suitable for anyone under 60.  This was shortly after I received my AZ vaccine (and I'm 54).  No wonder you're confused.  The TGA has received and reviewed 399 reports of deaths in people who have recently been vaccinated and found six that were linked to immunisation.   Availability of both the AZ and Pfizer vaccines are limited.  So whilst there is political debate about the reasons behind these limitations, this is overlaid with what vaccine is best for what age group, how to prioritise the groups to receive it, and are the risks worth it.  Amidst the debate, I know young adults who have quietly taken matters into their own hands and received the AZ from the family GP, as they decided that was the best option for them..

Currently we are watching NSW try and contain the virus, particularly in Western Sydney. The Federal Government is still trying to explain why there are not enough vaccines.  The States are trying to hurry along purpose build quarantine facilities.  It's now normal to check in with a QR code wherever you go.  Shop front businesses are struggling.  Children are in and out of school and out of school activities.  Parents are taking on and putting off their pseudo teaching hats.  University students are having course completion dates extended because they can't do placements.  Young adults are losing casual jobs because they can't go to work.  People are looking for new fabric masks as the old ones are becoming worn out. New South Welshman are locked out of Victoria, Victorians not in the State are locked out of Victoria.  The Olympics is going ahead without crowds, with 17% of athletes unvaccinated.  

 COVID-19 and COVID lockdowns are causing emotional distress in the community and amongst individuals.  How do you take care of yourself in the midst of this distress?

Some initial research into the first month of COVID-19 found mental health difficulties were at least twice as prevalent as in non-pandemic circumstances.  Studies into the mental health impact of COVID are ongoing, and seem to indicate that for many people once the external stress of COVID reduces, such as coming out of lockdown, levels of anxiety, psychological distress and loneliness also reduce.  However for many individuals the impact is much longer lasting.   

WHAT CAUSES ANXIETY?
In many people the presence of COVID-19 and being in the midst of a panademic triggers fear (as well as anger and sadness).  At its most basic a pandemic represents a threat to life.  Additionally, the presence of COVID-19 threatens your health, your liberty, your place in society, and exposes the divide between the haves and the have nots, both locally and globally.  

The nature of Covid-19 is accompanied by factors other than physical threat that are contributing to increased anxiety, psychological distress and loneliness in the community.
 
These factors include loss or lack of control, the unknown, uncertainty, economic pressure and isolation; and the presence of other emotions such as sadness and anger.  
 
Loss or lack of control
Having the government restrict movement is not something our society is used to, or likes.  It raises questions such as of how far is this going?  Is it needed?  When your daily routine is changed by someone else this is very disruptive.  Additionally, government control highlights societal vulnerability.
 
Societal vulnerability and level of resources
There are numerous examples of how your circumstances impact on your ability to manage  Covid-19 and contribute to anxiety.  I have outlined a few below 

• If you have the financial resources you can keep your business viable for longer.  You can manage when work hour are reduced.  Your account can stay on top of appropriate government funding.
  
• If you don’t have wifi or can’t afford data – you lose a major source of connection with the world.
• If you are in a nursing home or government facility – your loss of connection and restriction is greater.
• If you’re living by yourself and have no one to talk to regularly
• If you are living in an unsafe house, you are at high risk.

 
The unknown and living with uncertainty
With Covid-19 you don’t know what is going to happen next.  You wait each day to see what the numbers are doing.  There are have many cases of unknown origin. You don’t know where the next cases are going to be found, you don’t even know when the next press conference is going to be held.  You don’t know when you’ll be put into lockdown, or how long is it going to last?  Even in Victoria, the Lockdown 5.0 the roadmap is still a day by day proposition.  The number one question from journalists is, when are we going to get out of this?
 
Your brain craves routine. We really are creatures of habits, and when the way you live is changed without your control it contributes to anxiety.  Your thinking brain is designed to problem solve, and when it can’t do that effectively due to lack of information, or changing parameters, this creates anxiety.  
 
Not knowing when it will end and what the long term repercussions will be.  Will I get my job back?  When will Jobkeeper finish?  When can I open my business?  Am I going to lose everything?  These are chronic sources of stress, leading to ongoing anxiety.

Isolation
Prior to Covid-19 the world was experiencing unprecedented loneliness and isolation.  Although as part of Covid-19 the emphasis is on connecting people virtually, there are many, particularly vulnerable people for whom physical isolation is a significant contribution to increased loneliness.  ​

WHAT HAPPENS WHEN YOU FEEL ANXIOUS?
When anxiety, or your fear response, is triggered your body responds on instinct.  It sends you into an acute stress response.  Without you thinking about it, physiological changes in the body happen that are designed to keep you safe.  Once your brain identifies something as a threat to your safety, it sends a message to your adrenal glands requesting energy to take action.
 
When your body responds a cocktail of biochemical survival hormones are released such as adrenaline, noradrenaline, cortisol, norepinpephrine and ephinephrine.  These hormones influence everything you do, from eating and running to feeling, thinking and behaving.  Your heart will start beating quicker as it pumps blood to the areas that your brain believes are needed right now, like your muscles.  A rush of adrenaline causes your lungs to take in more oxygen which the heart pushes to the rest of the body.  Your breathing becomes more rapid and shallow  as the airway between the nose and the lungs constricts.

WHAT IS THE FIGHT OR FLIGHT RESPONSE?
Examples of the Fight Response
Includes arguing with the government and authorities, defiance (eg breaking the law and community standards – think house parties, extended family gatherings, toilet paper hoarding, refusing to be wear masks, check in), blame, deflect, disbelief (eg conspiracy theories) increase of domestic violence, ostracization, and abuse.  
 
Examples of the Flight Response
Includes people fleeing to their holiday homes.  Other people may avoid all societal contact, not even going out for daily walks.
 
Example of the Freeze Response
Think stuck brain.  Inability to change routines or do anything proactive.  For example – binge watching Netflix, losing track of the day, not being able to adjust to current reality.  
 
WHAT HAPPENS AFTER YOUR FEAR RESPONSE IS TRIGGERED?
Usually when the situation that triggers the fear response disappears, your body starts to return to normal.  The fear response is an emergency response and is designed for short term work.  However, when a threatening situation is ongoing, like the threat of COVID-19, you can start to experience chronic stress.  
 
Without engaging in intervention, like good self-care, your feelings can start to overwhelm you.
 
WHAT HAPPENS WHEN YOU EXPERIENCE CHRONIC STRESS?
Some of the common effects of chronic stress can include: 

• Tight muscles – resulting in headaches, neck and shoulder pain, muscle trembling.
• Increase in likelihood of you getting sick, and aggravating pre-existing illnesses.
• High blood pressure, abnormal heartbeat.  Also linked to heart disease, heart attack and heart failure
• Stomach upsets 
• Skin complaints such as acne and psoriasis.
• Exhaustion
• Interference with clear and logical thinking
• Depression

ultivate happiness.

• What makes you laugh?  Humour is individual, tap into yours. Watch TV, YouTube, DVD that are funny.  
• Play a game you know people love.  
• Share a joke.  
• Follow positive news stories.  

Focus on what you can control
Look at what you can control.  Your mind is a thinking machine and left to its own devices will go over and over again all the what ifs.
Journalling is a great way to express your feelings and thoughts and help with clarity.  Here is a journal prompt to help you get into a more positive and constructive mindset.  Grab a piece of paper and pen and start to write - “I can control……”, or “I have control over….”.  Aim to fill the whole page and start each new sentence with one of the prompts.  
 
Move your body 
To calm your body a daily walk is thoroughly recommended.  I know for me Covid-19 restrictions have meant less incidental exercise., this is the exercise you do without planning for it and having to organise things.  For me I have always walked when I take my children to their sport training, or watch them at activities.  But their activities aren’t on at the moment.  Maybe you used to walk your children to school and can’t do that anymore, or walked part of the way to work, and now you are working from home.  
 
But I want to add in dancing, because maybe you can’t walk outside for some reason, or you just want to try something different..  This you can do in short bursts at home.  Make a playlist, or just play your favourite CD, album or dance without music.  Let yourself really go and move to your emotions.  
 
Love your life
What is important to you?  
How can you still access that in your current circumstances?  This can require some creative thinking.  What can you can do to continue your pursuit of meaning?  My value of supporting people is now being expressed entirely online through telehealth, vlogs, writing, zoom meetings etc, rather than face to face.
 
Tune into yourself
Connect with yourself.  When you acknowledge how you are really feeling, this is a way of releasing some of your feelings power over you.  It may sound weird, but I encourage you to give it a go.  You can simply say it aloud.  “I am feeling worried”, “I am feeling stressed” etc.  The emphasis is on saying the word feeling, rather than saying, “I’m so worried”, “I’m stressed”.  Try it both ways and see how it feels.
 
You might be scared of acknowledging how you are really feeling, OR you might be totally stuck in the feeling.   Either way this strategy can help. You cannot block out just one emotion successfully.  If you do, you are effectively stopping your emotional message system.  You become numb and unable to experience joy and other positive emotions as well.  You tend to stop caring about yourself and your needs.
 
This is not what we want to be the legacy of COVID-19.  Looking after yourself, practicing positive, practical self-care is the best way to avoid long-term mental health difficulties.

Be kind to yourself
How would it feel to treat yourself, talk to yourself like you were your best friend?  You are doing the best you can at the moment.  But sometimes we all need a bit of reminding.  Actively practicing self-compassion can help reduce distress.  Give it a go. 

 IN CONCLUSION
COVID19 is both an acute, and an ongoing stress.  You might be experiencing psychological distress, anxiety and loneliness. Your feelings are moderated by past experiences, your resources, thoughts, feelings, knowledge, physical and mental health. They are also influenced by societal factors such as class, income, minority status.  

You can interrupt the stress response.  You can manage your feelings, think clearer, make better decisions, prevent chronic stress conditions and keep living your best life you can. Practice nurturing tuning into yourself, loving your life, moving your body, focusing on what you can control, cultivating  happiness, and being  kind to yourself.    

Thank you for reading.  If you have found this article useful, please share with someone who it might help.  


Until next time, take care of yourself.


Kim Dunn
Psychologist | Fierce Self-Care Advocate.

ps 7 Mini Stress Busters is a one page download that you can stick on your fridge, and includes some of the above strategies.
pps This is how I felt coming out of Lockdown 4.0.
​​

You want to look after yourself more, but seriously, who has the time (or energy) for that.  
 
And really, what difference would it make anyway?

I get it.

When my children were young and didn't sleep very much self-care seemed like a luxury that I would get to , one day.  I so wish I'd realised then, how incorporating little things that fitted what I was going through (no time, money or energy!) could make a difference.  
 
Did you know that every time you make a choice you lose something?  It’s called opportunity cost.  It’s unavoidable because you can’t be in two places at once, you can’t browse Facebook and get the dishes done, you can’t eat pizza and fish and chips and Chinese for dinner – you have to make a choice.
 
And choosing to engage in self-care, or not…..
 
…is no different.
 
But first let’s take a brief detour and let me dispel a myth for you.  Self-care is not all about pedicures, massages and pampering.  Sure, whilst there’s no doubt that some people love this and it helps them rejuvenate themselves; it’s only one, small, aspect of self-care.
 
Self-care is all about YOU looking after your physical and mental health.  The action you take can be positive, practical and personalised.  That’s the best type of self-care – finding out what you need and doing what works for you.
 
Back to the opportunity cost of NOT prioritising self-care.
 
Not being mindful (one of the key self-care tools) can lead to forgetfulness, missing non-verbal cues in conversations and harming connection, not being present for the best moments in the day, missing the everyday beauty around you.
 
Not doing something that brings you joy can lead to resentment and sadness.
 
Not practicing gratitude can lead to envy and jealousy.
 
Not exercising can lead to depressed mood.

Not reaching out to others when you are feeling lonely can lead to increased isolation and lack of connection..
 
Not practicing self-acceptance can lead to a feeling of not being worthy and not speaking up for yourself.
 
Not going to the doctor can lead to undiagnosed and untreated physical illness.
 
Not enforcing boundaries can lead to burnout and a deep sense of being taken for granted.
 
So, in answer to the question that was posed at the start – what difference does engaging in self-care make anyway?
 
Incorporating positive, practical, self-care strategies that reflect YOUR needs can make a world of difference to your health, your mood, your life. 
 
Now, just because it’s self-care, I really, really want to stress one thing.

You don’t have to do it all by yourself.  I am here to help you work out what you need, what strategies will work best for you and your circumstances, and to teach you positive, practical strategies that take very little time.
 
Just to show you that these strategies don’t have to take long, here’s a simple one for you to try.
 
Look up from reading this and find something that catches your eye and makes you smile.  Allow yourself to focus on this feeling and the thoughts that go with it.  Maybe it’s something your chid made, maybe you bought it for a special reason, or at a special place.  Maybe it is just beautiful or was given to you by a special person.  Then, if this thing is cluttered by other things, make space for it to shine by itself.  

That’s it.  You have just practiced self-care.  You have touched on emotional self-care, connection and meaning.  You have also practiced using you Awe and appreciation of beauty muscle.  

If you feel inclined to send me a quick email, I would love to know how you went with this exercise.  

PODCAST UPDATE
Ever shut up instead of standing up?  Ever allowed others to shine whist dimming our own light.  The world needs you to be at your best.  

I talk about this and what may be stopping you in the latest podcast.  How to stand up instead of shutting up.  What it takes to express your authentic self. 


Until next time, take care xx


Kim 

Last year I wrote the below article.  As our children go back to school this question is even more relevant.  What plans do schools have to help children going back to school after this huge disruption to their lives?  Are there adequate resources, support, and understanding?

The elephant in the room - what do we do with students with mental health difficulties?  
 
I want to start my saying that my mother was  school teacher, and I grew up with a lot of respect for the good teachers, the ones who worked hard to understand and then educate their students. 
 
And I still believe that the vast majority of teachers have the best intentions, and just like our students, they do well if they can.  
 
Over the last 10 years as an independent child and adolescent psychologist I have witnessed school and teachers who do not know what to do when a student has acute and/or chronic mental health difficulties.  When we look at understanding why a child is not learning well in the classroom it is not enough to look at cognitive abilities the emotional wellbeing of a student must be taken into account.  In our school system there are both systemic gaps, knowledge gaps and understanding gaps.
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The World Health Organisation states that half of all mental health conditions start by 14 years of age and “most cases are undetected and untreated”.  And “globally, depression is one of the leading causes of illness and disability among adolescents” https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health.
 
About 10-20% of adolescents experience mental health problems.  In a classroom of 30 children that means 3-6 on average.  In a school of 1200 that is 240 students.  This is not an elephant that should be ignored and dealt with on an ad hoc basis.
 
We may be increasing the number of counsellors and psychologists in schools, but is that helping?  How far is it going?  Do schools think that because a student has an appointment a session a week or a fortnight, or is seeing an outside psychologist that that is enough.
 
I am asking these questions to school leaders, parents, teachers, mental health professionals.  These are aimed at encouraging conversation.  Possible answers and/or best practices to some of these topics will be addressed in future articles.  For now consider the following.
 
Knowledge and Understanding

• Do teachers understand the impact that mental health has on the ability of a child to focus and learn?
• Do teachers understand the range of reasons that may be behind a student sitting in class and not doing work?
• Is a student told they should be doing better?  Or are there conversations had around what is getting in the way of their learning.  Do teachers know how to carry out these conversations?
• What are teachers fears or mental health, and how does that impact on the way they manage situations?

 
Systemic

• Does your school have a mental health policy?
  • Who created it?
  • Does it have student buy-in?
  • Are parents aware of it?

 

• When do you tell a parent their child is self-harming?  Do you ever tell parents their child isn’t attending the counselling sessions that were initiated with parent consent?
• What is the process if a student has an anxiety attack in class?  When a student leaves the room due to distress?  When they can’t focus in class because of obsessive thoughts, or lack of sleep due to depression or ongoing trauma?
• What is your procedure when a child is absent?  Is there any investigation as to the reasons behind abseentism?
• Who looks after students with mental health concerns when there are excursions, camps, school events?
• Is the value of a good teacher-student relationship understood, encouraged and supported by the school?
• When English text books are decided upon – is the school choosing literature that is uplifting?
• How is the school managing student peer groups who indulge in rumination?
• What is the policy for students who self-harm and have visible marks?
• Are there emotional management plans in place for students with identified mental health concerns?
• Are there coordinated and formal meetings with parents?

 
These and many other questions need to be answered.
 
Let’s carry on the conversation.  Whether you are a principal, a teacher, a parent or a school psychologist/counsellor/welfare worker – what is your school doing?  Let’s share, what is working, what isn’t, where are the gaps in understanding, knowledge and systems.