1

WINTER 2014

RESPITE:

Tips

HOWTO NEGOTIATEFLEXIBLE WORK

what it means andwhy it’s important

FOR STAYING ACTIVE THIS

WINTER

2

In this issueMessage from Caroline... 2

What’s happening at Carers Victoria... 3

What’s happening around Victoria... 3

Staying active...4

Calm down bottles...5

What does respite mean to you... 6-8

Privacy changes... 8

Negotiating with your employer...9

Let’s say no to stigma...10-12

Young Carer Article...13

Carer support groups...14-15

Tech talk...16

10 ways...17

Take a break...18-19

The quarterly magazine of Carers VictoriaISSN 1445-6761 2014: Issue No 2 (Winter)

Editor: Sophia Bolden

Graphic Design: Caitlin Robinson

Contributors: Anne Muldowney, Caitlin Robinson, Hop Nguyen, Judith Mulcahy, Kate Topp© Carers Association Victoria 2014 This work is copyright. Apart from any use as permitted under the Copyright Act 1968, all rights are reserved.

Requests and inquiries concerning reproduction and rights should be addressed to Publications, Carers Victoria, PO Box 2204, Footscray, Victoria, 3011

The views expressed in this work are not necessarily those of Carers Victoria. Carers Victoria has made every effort to ensure the quality and accuracy of information at the time of publishing. Carers Victoria cannot guarantee and assumes no legal liability or responsibility for the accuracy or completeness of the information. This work is not intended to be a substitute for independent professional advice. To the full extent permitted by law, Carers Victoria does not accept any liability for any claim, injury, loss, or damage suffered or incurred by use of or reliance on the information, however it arises.

Carers Victoria Level 1, 37 Albert Street (PO Box 2204) Footscray, VIC 3011

Phone: (03) 9396 9500 Carer Advisory Line: 1800 242 636 Fax: 9396 9555 TTY: 9396 9587 (textphone for the hearing impaired)

publications@carersvictoria.org.auwww.carersvictoria.org.au

Carers Victoria is funded by Victorian Departments of Health; and Human Services, Federal Departments of: Health and Ageing; Families, Housing, Community Services and Indigenous Affairs; Veterans Affairs, Trusts and Foundations and the generosity of the community.

ARBN 143 579 257 Inc No. A0026274M

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www.linkedin.com/company/carers-victoria

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meet the alpacas 28 june-13 july

This winter the Creswick Woollen Mills will have school holiday sessions where kids can meet and feed the resident alpacas. For more information, call 5345 2202 or go to www.creswickwool.com

melbourne InternatIonal FIlm FestIval 31 july-17 august

The Melbourne International Film Festival returns with a feast of cinematic delicacies from over 50 countries. The annual festival enjoys admissions of 165,000, making it one of Melbourne’s significant public events. For more information, call 8660 4888 or go to www.miff.com.au

DInner plaIn sleD Dog challenge 9-10 august

Dinner Plain will celebrate the arrival of the season’s first snow with a spectacular Sled Dog Challenge. Activities include freight sled pulling demonstrations, snow ball throwing and a snowman building competition for the kids. For more information, call 0412 161 801 or go to www.sleddogchallenge.com

Walhalla vInter ljusFest 1-31 august

During the month of August the historic township of Walhalla will be transformed by the Walhalla Vinter Ljusfest. Created with the Swedish tradition of celebrating winter in mind, the Vinter Ljusfest has daily light, sound and image displays. For more information, call 5165 6262 or go to www.visitwalhalla.com

Message from Caroline

Welcome to the winter edition of Carers in Victoria The first half of 2014 has flown by and our lovely summer days are coming to an end. It is certainly a busy time for us at Carers Victoria as we continue to follow the Reform Agenda; true to our Mission and purpose, we are taking every opportunity to advocate for carers as information becomes clearer following the Federal election last year. To ensure we are meeting the needs of family carers in Victoria, we will soon undertake a review of our Strategic Plan and carers will be invited to make comment. To make sure you don’t miss out on any information, subscribe to our free Voice ebulletin at www.carersvictoria.org.au/voice

The Victorian Parliament passed the Mental Health Bill 2014 on 26 March which will come into place as the Mental Health Act 2014 on 1 July 2014. The new Act is expected to change how mental health services are delivered, by requiring services to promote a carer’s engagement and involvement in the ongoing support of the person they care for. This will result in carers being included in decisions about treatment and care if the person receiving care consents or if that information is needed to perform the caring role. The Act will also strengthen a carer’s ability to make a complaint if they are not satisfied with how assessment, treatment or care has been provided. Carers Victoria has been vocal in ensuring family carers are represented in the Mental Health Act, and will continue to voice carers concerns to the Victorian Government.

Carers Victoria has been working closely with the State Government as part of the Carer supports: timeliness and outcome measures reference group. The reference group was created in response to the Victorian Auditor General’s Office’s audit of Victoria’s carer support programs in the Department of Health and the Department of Human Services. The reference group aims to investigate features of the Home and Community Care (HACC) program and the Victorian funded Support for Carers Program (SCP) to develop monitoring and reporting frameworks. We will ensure carers are kept up to date with any developments around these programs.

I thank all our family carers and supporters for continuing to ensure Carers Victoria is the peak voice for family carers in Victoria. I look forward to meeting many more of you throughout the year at one of our many events.

Caroline Mulcahy

Carers Victoria CEO

What’s happening

at Carers VictoriaWhat’s happening

in Victoria

unFInIsheD busIness: publIc polIcy anD chIlDren In FamIlIes WIth a person WIth a DIsabIlIty or mental Illness

Carers Victoria has released the Unfinished Business: Public policy and children in families with a person with a disability or mental illness discussion paper about how public policy should respond to the needs of young carers.

One of the key findings was the need for shared policy goals across multiple sectors to achieve the systemic improvements required in order to respond more fully to the needs of young people and their families. The intention of the paper is to invigorate further debate and discussion about the possible policy directions the sector should be heading.

For more information, go to www.carersvictoria.org.au/publications/reports

conFIDent connecteD carers

This year Carers Victoria launched the Confident Connected Carers program in conjunction with Association for Children with a Disability. Confident Connected Carers is a series of free, interactive workshops designed for families and carers of NDIS participants. Carers Victoria’s program is aimed at carers of NDIS participants over the age of 18, with several successful workshops having taken place. These workshops have helped carers learn the necessary skills to negotiate services, monitor their plan and problem solve.

For more information, go to www.carersvictoria.org.au/ccc

lIbrary changes

As of Monday 5 May the Carers Victoria Library moved from a physical library space to an online resource centre. Carers Victoria will continue to support your caring role by providing up-to-date information and resources on our website.

While the library is no longer open to members for borrowing, we aim to update the Carers Victoria Library website page with relevant online resources, websites, journal articles and other carer related information. Carers can also contact Carers Victoria with book queries, where to obtain resources and other library related queries.

For more information, go to www.carersvictoria.org.au/how-we-help/information/library

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Exercise classes There are fitness

classes designed for a wide range of abilities

and interests. High intensity boxing, salsa

classes, tai-chi and yoga – fitness classes

are a great way to stay active. Classes take place at a set time

and location and are usually only an hour

long, making it easier to fit exercise into your schedule. If you need a little extra motivation,

take a friend along with you.

Clean up a storm There are plenty of ways to clean your

house while getting a work out. Tasks like scrubbing the shower

or bath, vacuuming the house, or mowing and weeding the lawn all are great ways to get your heart rate

up. Want to really feel the burn? Try setting a timer and see how

quickly you can clean something – the next time you clean it try

and do it faster, you’ll take your work out to

the next level.

Fun activities Exercise doesn’t have to be boring. Why not try a fun activity that

will give you a workout at the same time?

Indoor rock climbing and trampolining are

the latest trends in fitness, which means

there are plenty of centres around to try

out.

Lounge room circuits If going to the gym

isn’t your cup of tea, create your own circuit in the comfort of your lounge room. You can mix up your workout with lunges, squats,

star jumps; even tins or jars from your pantry

can be used as weights. Lounge room circuits

are particularly handy as they fit in with your schedule and you can tailor the workouts to

your fitness level

Aqua training There are lots of

indoor heated pools that run fitness classes

through winter. Classes are designed

for various fitness levels and age groups and are low impact on your joints. You don’t

have to be a strong swimmer to attend; many classes do not

involve swimming but instead encourage

movement and stretches.

When the winter cold sets in it can be hard to stay physically motivated and continue exercising. Staying active not only improves your physical health, it can also help ease stress, depression and anxiety. To avoid the cold and stay fit and healthy this winter, we have put together some simple exercise options you can do indoors. Always consult your doctor before beginning any new exercise regime to ensure it’s right for you.

STAYING healthy CALM bottles

Staying active this

winter

How to make... a calm down bottle

Calm down bottles are a fantastic way to soothe a child who is overstimulated, stressed or upset. These gems are particularly helpful as a calming strategy for children on the autism spectrum, and have even be found to soothe people with dementia.

Made from a plastic bottle, glitter and water; children simply shake the bottle and then watch the glitter float to the bottom. This technique can have a meditative effect by giving an upset child time to reflect for a few minutes. Many carers find the calm down bottles to be most effective when given to a child who is beginning to become upset, rather than when they are too distressed to be comforted easily.

Calm down bottles are easy to make and small enough to take with you wherever you go. You may want to introduce your child to the calm down bottle when they are in a happy mood, explaining that the bottle is a special tool to help them relax whenever they are upset or stressed. This technique can also help a child to self-regulate their mood, as once the calm down bottle has been introduced many children request the bottle when they feel themselves getting upset.

What you’ll need:

• 1 clear plastic bottle with lid

• 1 bottle of glitter paint

• 1 tube of matching colour loose glitter

• hot water (not boiling)

• super glue

• glitter stars (optional).

What to do:

1. Remove the label on your plastic bottle and wash inside and out with soapy water.

2. Fill the bottle ¾ full with hot water and then add your glitter paint, loose glitter and glitter stars. You may need to wait a few minutes for the glitter to settle to see if more glitter is needed. The more glitter paint you add, the less runny the mixture will be and the slower it will be to settle.

3. Once happy with your mixture, super glue the lid onto the bottle.

4. When your child becomes overstimulated or upset, get them to shake the bottle and watch the glitter slowly float to the bottom.

6 7

FEATURE article

What Does

respIte mean to

you?Our formal care systems rely heavily on the care provided by family and

friends who feel they must put the needs of the people they care for ahead of their own. These factors, along with supports for people with care needs

often falling short, led to the funding of a range of respite care services.

On the one hand, respite services can provide a welcome break from the demands of caring, allowing carers time to themselves or to spend with other significant people in their lives. On the other hand, the existence of respite care services can help to reinforce the idea that carers should always bear the main responsibility for care with ‘time off’ only when they really need it.

‘I was terribly reluctant because I thought this is my job and I

shouldn’t fob it off onto anyone else.’

The Oxford English dictionary definition of respite, ‘A short period of rest or relief from something difficult or unpleasant’, provides some clues about why respite care can be a difficult issue to come to terms with. Carers often tell us that although caring for someone can be difficult and sometimes unpleasant, there are also many personal satisfactions and enjoyable times involved in providing care for a person they are close to.

‘I realise that we both need a break from each other because we probably spend more time together

than a normal couple.’

Respite care can be seen more positively as support for people in a care relationship that helps them to participate in the community. The Victorian Charter Supporting People in Care Relationships says, ‘A strong relationship has benefits for the carer and the person being cared for.’

‘I said “no” to respite so many times; and struggled on. I never realised that there were so many options.

Now Mum and I both look forward to it.’

There are a range of services that can support a care relationship. Some of these, such as assistance with showering, may be seen as being for the person with care needs; while other services, such as overnight care, may be seen as services for carers. Services such as day centres can be seen as having a dual purpose – social support and activities for the person being cared for, as well as a break for the carer.

The reality is that each care relationship is unique and that the needs of people in care relationships are interdependent. The needs of an older migrant woman with dementia and her three daughters will be very different to those of a teenage boy with autism and his single mother, or indeed, those of a middle aged woman with schizo-affective disorder and her partner. Many carers say it is vital to not focus just on formal services and to involve other family members and friends in providing practical and emotional support if possible.

‘Finding the right help is very hit and miss in the beginning. You just

don’t know what’s out there.’

One important reason that many people use overnight or short stay respite care services is to help them to prepare for living separately in the future. This may involve promoting independent living skills to adult children with a disability, whilst for a partner of a person with a progressive illness, this may be more about coming to terms with increasing dependence.

‘You just get a bit emotional when you think that one day they are

going to be on their own, and you have just got to let go and let them

go…’

Carers say that some of the barriers to using respite care services can be:

• their own feelings about asking for help

• the reluctance of the person receiving care, and

• inflexible, inappropriate or poor quality respite services.

‘I said, “Gosh Mum, I’m not talking about a chaperone! I’m just suggesting we get a little help.” She

smiled briefly, then gruffly said she’d give it a try.’

988

negotIatIng FleXIble WorK WIth your employer

Balancing work and care can be a difficult task for many family carers. Although challenging, staying engaged in the workforce can help you remain financially independent while maintaining social relationships outside of the family unit.

Here are some things you can do before you make a request for flexible work:

Consider how much you are prepared to disclose Find out if your workplace has a privacy policy that ensures the protection of confidential information. Think about how much you are prepared to tell your employer about your caring responsibilities. You are not obliged to give sensitive details to support your request.

Is the culture of your workplace carer friendly? Find out if other people in your workplace have caring responsibilities or have negotiated flexible working arrangements. Ask if their management and colleagues have been supportive. Encourage other staff to talk, in confidence, about any difficulties they have had.

Prepare for objections Think carefully about the difficulties you may face when combining work and caring. Try to come up with ideas for dealing with potential problems while thinking about your employer’s needs as well as your own.

Gather support You may be able to ask other people to support your case, such as your manager, human resources, your colleagues, or a union or staff representative.

Brush up on your negotiating skills It will be easier to get what you want if you have planned your discussion in advance. Try to make a case that works for your employer as well as you.

For more information on how to balance work and care, go to

www.carersvictoria.org.au/advice/work-finance

If your caring role starts to impact on your work, the ability to

negotiate flexible work with your employer is essential. Before you start negotiations, remember that

your experience and skills are valuable and that it will also cost

your employer money to recruit and train someone to replace you. An

employer is likely to want to make sure that all of your duties are

covered without inconveniencing customers or colleagues, that

quality and service standards are maintained, and that any flexibility they show you can be supported in a way that is fair and reasonable to

other staff.

Luckily service systems are starting to change. Instead of a diverse range of people having to try to make their needs fit into rigid service structures, consumer directed care principles mean that in the future, individuals and families will have more say in what services they get, as well as when and how they are delivered. The National Disability Insurance Scheme (NDIS) promises that for the first time many people with a disability will get the lifetime support they need. Aged care reforms mean that more people will be able to stay at home longer with the help of a home care package rather than enter residential aged care.

There are some questions to help carers think about support services available to them:

• What will make the biggest difference to me and to the person I care for?

• Which care tasks would I like assistance with and what would I prefer to continue doing myself?

• Will this help us to participate in activities that we don’t get time for or that are not possible at home?

• Will this help to maintain our care relationship and/or assist us to plan for the future?

Information and quotes sourced from Surviving the Maze and Time together – time apart: Carers talk about respite publications,

available from the Carers Victoria website at www.carersvictoria.org.au

Carers interested in respite options are encouraged to call the Carers Victoria Advisory Line on

1800 242 636 to discuss the range of assistance available.

Changes to Privacy LawsRecently, the Federal Government made changes to Australia’s privacy laws. In response to these changes, Carers Victoria has updated its Privacy Statement and Privacy Policy.

Organisations are now required to notify individuals that they are collecting personal information and must get consent before collecting sensitive information. As a result, when an individual contacts Carers Victoria for the first time they will be asked to listen to Carers Victoria’s Privacy Statement.

Our Privacy Statement contains information about why Carers Victoria collects personal and sensitive information, how it is used, under what circumstances it can be shared and how Carers Victoria protects such information. The statement will also provide information about how people can access and correct any information Carers Victoria holds about them, and how an individual can make a complaint if they think Carers Victoria has mishandled their information.

The updated Your Information – It’s Private fact sheet provides further information. To request your copy, call 1800 242 636 or go to www.carersvictoria.org.au/publications/brochures

To view our Privacy Statement, go to www.carersvictoria.org.au/about-us/governance

WORK lifeFEATURE story

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LET’S SAY NO TO STIGMA!Dianne and her son, John, speak out against prejudice and discrimination against people affected by mental illness in

‘SANE Australia’s Say no to stigma!’ online campaign.This is their story.

Five years ago, Dianne was at her wits’ end. Her son, John, then in his late thirties and back home again, was spending up to 20 hours a day sleeping. His weight was close to 150 kg. John has schizophrenia.

Since being diagnosed at the age of 21, John had drifted through life, settling in the country for a while. His illness, and the stigma associated with it, led him to attempt to take his life on several occasions.

‘After years isolated, John came home,’ says Dianne. ‘The medication took away that trauma of the psychotic illness, but it was his physical health that concerned me so much. His sister, Andrea, said to

me, “Mum you’ve got to do something. He’s going to die.” It wasn’t that he was going to die from his mental illness, he was physically so unwell. It took two of us to get him to the family GP because he was so incapable and unmotivated to do anything,’ Dianne explains.

The doctor asked Dianne if she knew what medications John was on. ‘I said “not really.” I know there’s six different ones . He’s on medication for his OCD, he’s got something else for the side-effects of that. He’s got something for his psychotic episodes and he’s got something for those side effects . . . the list was just hideous.’

CARER story

10

12 13

The GP recommended a neurologist, then a psychologist, and over the following months John’s life began to turn around. His medication was reviewed and drastically reduced. John began going to various support groups. He started eating a better diet and exercising.

‘John says he wouldn’t be here if he didn’t have the family, and we have

travelled this road together,’ says Dianne. ‘The tragedy is, so many people don’t have this support.’

‘Exercise was crucial. I would take John for walks on the beach. Little me, with this big, obese guy! I’d say, “Come on John we’ve gotta walk. Come on John.” And then, one day after three months, he said, “Come on Mum, I’m leaving you behind.”’

‘John realised that regular exercise and his better diet were changing his life. He was starting to lose weight and from that point, he took charge of his recovery.

‘John was able to start making decisions for himself. He still lives with his illness, he still has his moments, but the turnaround is magic,’ says Dianne.

John began training for a half marathon with his brother-in-law Jason and completed a run in Melbourne together. The family was there when they crossed the finish line.

‘It blew me away recently to hear that only one in four people with a mental illness have any kind of carer support. Only a quarter have the support that they need to learn to manage their illness, to find accommodation, and someone to talk to. If you get ill at 19 or 20, you don’t have the skills for life. We need to support people through what can be a long period of adjustment.’

Dianne is passionate about sharing what she’s learned. She recently co-facilitated a 12-week program for people caring for someone with a mental illness.

‘Carers need support. We need to support each other and we need skills to know how to get the person well. A key thing to learn is that it’s OK to grieve. It’s OK to be angry, to be disappointed. To allow yourself to go through a range of emotions.

My son is the most harmless, kind person. But people still turn their back on him when they learn he has a mental illness. They feel uncomfortable around him. John senses this, and it’s hurtful.’

Along with others whose lives have been affected by mental illness, John and Dianne share their story in a SANE Australia campaign on YouTube to promote understanding and reduce stigma against mental illness.

The last word goes to Dianne. ‘No matter how bad things can be and no matter how lost you feel, don’t ever give up hope. It doesn’t matter how black that tunnel is, if you really look, there is a pinpoint of light and if that’s all you’ve got, hang on to that.‘

John has completed a work traineeship and is considering becoming a peer worker to support others living with a mental illness.

Support the SANE Say no to stigma! video campaign at

www.youtube.com/SANEaustralia

For information and support, contact the SANE Helpline online

at www.sane.org or call 1800 18 sane (7263).

Reproduced with permission from SANE news Summer 2014.

For more information, go to www.sane.org

CARER story YOUNG carer page

FINDING THE RIGHT COPING STRATEGIES

To find the best coping strategies for you, list the types of situations that you find difficult to manage. When the stressful situations arise, try out one of your strategies. Keep notes on how it went, things that worked, or didn’t. You’ll soon work out which strategies work well for you, and which situations favour certain strategies over others. Keeping tabs by writing things down will also help you make using positive coping strategies a habit.

Pretty much any coping strategy which isn’t going to be harmful or ineffective in the long term is worth a try.

A mega list of coping strategies

• Turn to someone you trust. It can be a relief to share your thoughts with someone else, and it can be good to work through problems with the help of another person.

• Write it all down. Keeping a notebook handy for you to scribble your thoughts in whenever you feel like it can be a great way of expressing yourself. You may find it helpful to write about what is worrying you, or express yourself in a more creative way.

• Set aside regular time for yourself. Even if it’s just ten minutes of ‘you’ time, taking some space for yourself where you turn off your phone, spend time alone, exercise, meditate, or listen to music can really prepare you for tackling stress or challenges.

• Walk away. Work out which situations you are likely to get most stressed out by. If you feel like you’re getting too angry, end the conversation, take some space, and don’t resume talking until you are calm and ready.

• Overcome negative patterns of thinking through self-talk. Self-talk can help you see things from a more positive perspective and give a huge boost to your confidence.

• Reduce your load. Sometimes you just have to accept that you can’t do everything. Keep track of your schedule and how you feel each day, and work out your optimal level of activity. You should be busy, entertained, and challenged, without feeling overwhelmed.

• Consider the big picture. When you’re going through a stressful situation, ask yourself these two questions. ‘How important is this?’ and ‘will it matter in the long run?’ If you realise it doesn’t, it’s probably not worth getting too stressed out.

• Learn to forgive. Move on from hurt, regret and anger. Whether you are angry at yourself or someone else, it doesn’t help you to hold on to negative feelings like resentment.

• Hone your communication skills. If you know how to communicate a problem well, it will help prevent conflict from escalating, and could help solve the cause of the stress in the first place.

• Build your gratitude. Take some of your focus away from the negative things, and take five minutes each day to identify three things which you are thankful about.

Reproduced with permission from ReachOut.com. For more information,

go to www.reachout.com.au

14 15

carer support groups: WHY THEY WORK AND WHY

YOU SHOULD JOIN ONE

How support groups work

Groups can be coordinated by a support organisation, like a community health centre, disability or carer support service. Others are organised by carers themselves, who meet at a private house or in a public space like a local library or café.

Most groups meet regularly (perhaps for a couple of hours once a month) at the same time and place. There is usually no charge, although some groups ask for a small contribution for refreshments.

A group facilitator is responsible for contacting members, dealing with administration and running the sessions. Facilitators might also help keep members up-to-date with new developments or arrange guest speakers on topics of interest to the group.

Support groups often discuss very personal situations. It is important that every member feels the group is a safe place to talk about difficult things and is confident that what they talk about will stay within the group. The facilitator is also responsible for making sure that the members of a group discuss and agree to group policies on confidentiality and mutual respect.

Choosing the right group

Every care situation is different and support groups vary to meet the needs of their members. Ask yourself if a particular group makes you feel comfortable and if it is meeting your needs. If one group doesn’t feel right, try a different one.

Are the meetings held at a time that suits you and can you get to them easily? The group facilitator may be able to help you organise transport. Your regional respite and carer support organisation may also be able to help you organise respite care or transport to attend a group.

Do you have things in common with the other members of the group? Many groups are open to carers whatever their care situation. Others may focus on the needs of a particular group, perhaps a parent caring for a child with a disability, carers of people with a specific illness or condition, or people from non-English speaking backgrounds.

Do your needs match those of the other members? Think about what you want from the group. Are you mainly looking for companionship, a place to openly discuss your feelings, or for information and tips to help you with caring? Make sure that you feel comfortable with the emotional dynamics of the group and that other members want to focus on the same types of things that you do.

Is the group well run? Look for signs that the group is established and well organised. This may mean that the information is reliable and up-to-date, contacts and queries are promptly responded to, and that confidentiality policies are clearly followed by all the members of the group.

How to get started

Carers Victoria runs a one day introductory program for new carer support group facilitators, a refresher for current facilitators and for those considering starting up a carer support group. For more information, contact the Education and Training team on 9396 9500 or email education@carersvictoria.org.au

Finding groups in your area

To find out if there are carer support groups available in your area, contact the Carers Advisory Line on 1800 242 636.

14

Benefits of joining a group.

Support groups are made up of people with common needs and experiences.

Their members help each other in many ways.

Emotional support. You may find it a relief to talk things

over with people who understand the pressures of caring but are not involved

with you, the person you care for, or your family.

Practical information, tips and resources. Most support groups share

information about local services and supports, medical treatments and research, or tips to help make

caring easier.

New friends. Many carers find that the demands

of caring make it difficult to keep in touch with friends and family.

Regularly getting out to a support group can expand your social circle

and help you feel less alone.

16 17

tech talk

Mindfulness Apps

1

2

3

Meditation and mindfulness are increasingly linked to improved mental and physical health. In our fast paced modern world, finding the time to take a

moment and be in the moment can be hard to do. Thanks to mobile apps this task has become a lot simpler and more accessible. Here are three apps that can help

you to de-stress and relax.

OmvanaThe Omvana app is based on the

idea that every meditation session should be as unique as the person

who’s meditating. This app includes hundreds of different sounds to help you meditate that range from sounds

of nature to the spoken word. You can personalise your experience by

combining the sounds using a mixing tool, or if you are the creative type you can record your own sounds to use in

your meditation session.

(Free on iPhone and Android)

Walking meditation

Can’t find the time to sit still and meditate? This app combines exercise

and mindfulness through guided walking meditations, with each providing a

different focus. It features a diary page for you to keep notes on your insights

and experiences and offers tips on how to achieve higher levels of relaxation

from your meditations.

(Price: 99¢; available for iPhone, iPod touch and iPad)

The Mindfulness app

Remembering to be more mindful is the first step towards making meditation work, and this app

helps you to do this. The Mindfulness app allows you to set clock or location-based alerts to remind you to meditate at a particular time or whenever

you are in a particular location.

(Price: $1.99; available for iPhone and iPad)

10 ways to increase

your confidence

Confidence is an important part of who we are, yet it is something many people struggle with. We’ve

put together some handy confidence boosting tips and tricks to help you feel self-assured even on your flattest days.

1Self-affirmations It may feel silly, but regular self-affirmations can

change the way you think about yourself

for the better. The next time your

confidence needs a boost, look in the mirror and list the

reasons why you’re proud to be you.

6Self-talk

Don’t repeat negative self-talk. Consciously try to stop the stream

of negativity and change direction to

think about something that makes you happy. You have the power to change your thoughts.

2Get the look

Confidence is a state of mind so dress in

a way that gives you a boost. Why not

try a few different looks and see which style makes you feel

comfortable and happy.

7Small talk

It may seem trivial but being comfortable in starting and holding a conversation is a major confidence booster. Like any skill, practice and

preparation is key. Prepare a few questions that you

are comfortable with and try them out on

friends and family first.

3Body language

Keep your back straight, head up

and be sure to look people in the eye and smile. Practice makes

perfect.

8Ask for feedback

It can help to ask a good friend for some

candid thoughts about things you do well. As

it can be hard to list the positive aspects about ourselves this technique will help

you get started.

4Accept the odd knock Confidence doesn’t mean that you are

always going to get what you want,

however you will have the resilience to

bounce back.

9Be loud and proud

Don’t be modest; we all have skills, traits

and talents to be proud of. You might

be a champion tennis player, a great mum or a loyal friend. No

matter your talent be make sure to value your achievements.

5Failures

Learn from your mistakes and don’t obsess over them.

Always look forward and seek to develop

ways of dealing with a negative situation if it

happens again.

10Play the part

Most people are self-conscious in one way or another, some

are just better than others at hiding it.

Think about someone who always appears confident and try to

emulate some of their attributes. As the

saying goes, fake it till you make it.

10 ways toTECH talk

19

DIY home decorating

Why I’m a member of Carers Victoria

> I’m connected to other carers who understand.

> I can attend special events where I can relax, de-stress and have a laugh.

> I receive practical advice, support and information.

> I receive my Carers in Victoria magazine, full of helpful tips and advice.

> Most of all, I’m a member because Carers Victoria supports me!

Membership is FREE for carers, former carers and carer support groups.

Contact our membership team to find out more on 9396 9561 or go to www.carersvictoria.org.au

1/2 cup rice malt syrup

3/4 cups tamari

1/2 cup water

2 cloves garlic

1 teaspoon finely grated ginger

1 long red chilli, finely chopped, optional

12 large chicken wings

1 tablespoon sesame seeds, toasted

Directions1. Combine syrup, tamari, water, garlic,

ginger and chilli in a shallow dish. Add chicken and toss to coat well. Place in fridge to marinate for at least 2 hours.

2. Preheat oven to 180ºC / 350ºF / Gas Mark 4. Transfer wings to a paper lined baking dish. Bake for 40 minutes turning and basting halfway through.

3. Remove from oven and sprinkle with sesame seeds.

Recipe reproduced from www.iquitsugar.com.au

sugar free honey-soy chicken wings

When thoughts turn to home decorating they needn’t turn to expensive costs. Here are a few ideas that will brighten up your home with little impact on the hip pocket.

Bold canvases

Canvases painted with interior latex paint are a

great way to add interest to blank walls. The bigger the canvas, the bigger the

impact.

Hang a plate

Use plates in unexpected colours to make a fresh wall

arrangement. Experiment with various shapes, shades and sizes to create your own

feature wall.

Make your own art

Buy a simple frame and put your own work on display.

Even scrapbook collections can look sophisticated in a

beautiful frame.

on a budget

18

TakeBreakA

Level 1, 37 Albert Street, Footscray VIC 3011 PO Box 2204, Footscray VIC 3011P: 03 9396 9500 F: 03 9396 9555 E: reception@carersvictoria.org.au TTY: 03 9396 9587ARBN 143 579 257 INC NO A0026274M www.carersvictoria.org.au

On 6 March 2014, over 100 guests came together to celebrate International Women’s Day at Carers Victoria’s A Standing Ovation dinner. For more information, go to www.carersvictoria.org.au/IWD