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What is mental resilience?

Life has a way of not going 100% your way all the time. Mental resilience is the quality that helps you adjust your heading to cope if your plans go awry, tolerate disappointment, persevere and believe in yourself.

We all feel anxious, down or depressed at times, just like we might feel happy, excited, pleased, angry or upset, at times. These are all normal emotions. However, if these emotions are too intense, lasts too long or interfere with your wellbeing they can become a problem. Feelings of worthlessness, failure, inadequacy and hopelessness are often the result of stress becoming too much and anxiety and depression interfering with how we see ourselves. Developing mental resilience is a foundation of strength that allows us to rebound from adversity, helps us safeguard against stress and have a more loving, accepting, optimistic view of ourselves.

Food for thought

Remember, what you eat and drink plays a huge role in developing resilience. Drinking around 8 glasses of water a day is an example of a habit that makes a big difference while eating foods that promote balance in your nervous system is an essential part of managing stress, depression or anxiety.

Good choices

Foods on the A list are examples of nutrient-rich sources of energy. We find the most resilient diet includes whole grains, vegies, leafy greens, fruits, legumes, nuts, seeds, eggs, lean protein and fish. Getting enough omega 3 oils is also essential for resilient brains! So load up on deep-sea fish where you can, For the best sources of low-mercury seafood for omega 3 oils, remember MASSH on your shopping list – mackerel, anchovies, salmon, sardines and herring.

Sometimes choices

Foods that are low in nutrients and highly processed actually put physical stress on your metabolism. Counter-productively, these provide an energy burst that quickly bottoms out, creating cravings and the urgent need to top up on fuel. Thus, limiting foods made from white bread and flour, fried foods, sweets, coffee and alcohol is a choice that supports sustained energy and positive, stable moods.

Helpful things to remember

Hope and optimism is actually something that is learned. In fact, through setting realistic goals, having the tenacity and perseverance to pursue them, you will gain confidence in your own abilities and the optimism that you can indeed change your circumstances. What does your inner voice tell you? Is it optimistic or hopeful?

Hopeful self-talk sounds like…

This is tough, but I can do it.

Deep, slow breathing calms anxiety. While feeling keyed-up, restless, worried, fearful or nervous, and the common physical symptoms of anxiety, like shallow breathing and a racing heart, are relieved with this simplest meditation. Try sitting quietly, with your eyes closed and one hand over your stomach. Then count slowly to three as you breathe in 1,2,3…and as you breathe out, 1,2,3… feeling your stomach gently rise and fall. Experiment with this technique for 2-10 minutes and check-in with how you feel before and after.

Getting control back

One of the strongest resources for mental resilience is having a sense of control. This is the belief that we can have some effect on our circumstances. Finding control in a stressful situation can mean accessing your problem-solving skills or using strategies to change your emotional state.

Problem-solving tips: What can I change about this situation?

1. Perhaps, if you’re feeling too busy, take a looks at the things on your ‘to do’ list. Then decide what’s really important and what’s contributing unnecessarily to your stress. Ditch the unimportant ones, then delegate. Remember, resilient people ask for help – you don’t need to do it all yourself.
2. Seek advice. No-one has all the answers. Ask a specialist for their opinion. Once you have reviewed the options, make a decision. Making a choice directs your energy and releases stress.
3. Relationships benefit from developing open heart communication and listening skills. Mediation or counselling can be helpful if this is tough. Going as a couple, family or on your own is a great option.
4. When setting goals, break up the steps into small achievable chunks. Slot time into your week to work on one achievable step at a time. As you complete each step, you will see your goals becoming a definite reality.

Mental resilience tips: How can I change how I feel?

1. Exercise feeds the body with feel good chemicals. It also helps expend nervous tension and combats exhaustion.
2. Engaging the mind in hobbies, meditation or breathing exercises help focus and change your emotional state.
3. Acknowledging and expressing how you feel can help change your thoughts. Respectfully communicating your thoughts in a safe space, can be very helpful.
4. Check in with yourself – are you feeling stressed due to messages you are receiving from advertising and the media? Sadly, many of these messages are designed to make you feel bad about yourself in order to get you to buy their products. Tricky! Give yourself a holiday from negative messages by putting down the gossip magazines and turning off the TV for a while. Call or visit a friend who reminds you how great you are instead. Check out Jameela Jamil's podcast “I Weigh” for some perspective on advertising and media driven self-expectations.

Happiness Training for mental resilience

According to current research, it takes 21 to 66 days to create new ways of thinking. Positive psychology researchers such as Shawn Achor train people to view the world more positively and optimistically. He suggests a series of daily practices that take only about 2 minutes each day for 21 days to get this done. Read more about Shawn Achor's happiness training here or check out his TEDTalk for an entertaining take on rewiring your brain for happiness.

Further Resources

Local Counselling Services (Melbourne's West)

www.ipchealth.com.au/communityhealthcounselling

www.headtohelp.org.au

National Mental Health Services

www.beyondblue.org.au

www.thiswayup.org.au

The above website contains a free online education program ‘This Way UP’, with online support communities and helpful information on stress, depression and anxiety.

Books of Interest

• The Gifts of Imperfection, Brené Brown
• The Happiness Advantage, Shawn Achor

Do you remember the first massage you ever received? My first professional massage is something I still remember with delight, over two decades later. I was gob-smacked. Awed. How could something feel so wonderful?

If you enjoy massage you probably have a similar story to tell. You appreciate the deep relaxation, the relief your muscles feel as the tension of every day wear and tear melts away, the quietening of a busy mind, and you are restored to yourself. As one of my clients recently said “massage reminds me how I'm supposed to feel”.

As a massage therapist in my seventeenth year of practice, I still think about that first massage. So grateful to that first massage practitioner for her skill, care and inspiration. To create that feeling for someone else is the aspiration I carry into every treatment. Perhaps if you are yet to experience massage for yourself, you might like to hear about the types of massage we offer…

What is a Remedial Massage?

How does a massage practitioner find the right spots? I like to tell my clients, perhaps only half-jokingly, it's a “little bit of science and a little bit of magic”. A practitioner designs a remedial massage to treat specific conditions. It may be especially helpful for back and sciatic pain, neck and shoulder tension, arthritis and posture-related aches and pains. Sports and work-related injuries also benefit from remedial massage. Treatment will include assessment, assisted stretching and a home maintenance plan.

• A 90-minute treatment is great for clients who wish to treat multiple problem areas. Clients may combine this with a maintenance massage for the rest of the body. Patients who wish to have a full-body remedial massage treatment are advised to book a 90-minute appointment. $130
• A 60-minute treatment may be used to treat a specific problem area combined with a maintenance massage for the rest of the body. Alternately, the client may prefer to use the full hour to address 2-3 major problem areas. $90
• A 30-minute appointment is focused on a single problem area. This may include related muscle groups associated with the primary problem. $60

What is Relaxation Massage?

This is a soothing massage incorporating aromatherapy, acupressure and therapeutic pressure. The practitioner lengthens contracted muscles to renew from head to toe. This is an effective treatment for stress, overwork and symptoms of anxiety.

• A 90-minute session allows enough time to deeply relax. Drift into a dream-like state and emerge with a sensation of contentment, bordering on bliss! $130
• A 60-minute relaxation massage lulls you into a state of worry-free contentment. An escape from everyday life that follows you into your day. $90

What is Pregnancy Massage?

We use a specially built pregnancy support pillow. This allows you to feel comfortable during your massage no matter what stage of pregnancy.  This is a gentle, safe and nurturing style of massage. It is designed to relieve postural tension, improve circulation and stimulate cell nutrition during this time of additional stress on your body. Many clients also find that they simply feel better about themselves and better able to stay in touch with their changing bodies. This is a nurturing treatment when growing a baby often feels like hard work.

Lymphatic Massage

Light strokes are used to gently stimulate the passage of lymphatic fluid. This improves the flow of lymph out of tissues and back into the blood. Lymphatic massage has been found to improve immune function by increasing filtration through the lymph nodes and the elimination of wastes.

The movement of lymph increases the dispersal of swelling caused by injury or surgery, decreasing healing time and inflammation. Fluid retention may occur during pregnancy. Patients who have had lymph nodes removed as part of cancer treatment, also find benefit with this type of massage. People usually sleep very well after a lymphatic massage treatment. So, this is a great option for those that have sleep difficulties or chronic fatigue.

Which Massage is Right for You?

If you can't decide which massage is right for your needs, call the clinic to speak to a massage practitioner. Then go ahead and book yourself in for a massage today.

With Easter coming up, my diabetic clients could be feeling a tad deprived to be missing out on hot-crossed buns. However, let's not miss out – let's have something better!

These little gems, while not necessarily going to give you a sugar-hit, they are certainly satisfying. To add a sweeter taste you could easily add a little stevia to the batter, however, I found them to be delicious just as they are.

Most of us can tolerate the occasional sweet treat. However, when you don't process carbohydrates easily, the goal is to minimise simple, easily absorbed sugars and opt for slow-release or lower carbohydrate content in your snacks and meals. If you have a metabolically impaired ability to absorb carbohydrates (sugars) efficiently, blood sugars can become dangerously high in the blood, especially if eating a conventional diet, including processed flour products, sweetened foods, soft drinks and confectionery.

In this recipe, inspired by Maya Krampf ‘s Wholesome Yum Keto Muffins, we are opting for ingredients with both a higher nutritional value and lower in total carbohydrates to be stabilising on blood sugar – like almonds, coconut and eggs. Whip this batter together in under 10 minutes and cook at 180 degrees for 25 minutes and you'll be having a delicious morning or afternoon teatime treat before you know it.

Ingredients

• 2  cups almond meal
• 1/2 cup shredded coconut
• 2 tsp inulin (optional – adds a little extra fibre to feed your gut bacteria for those who are not fructose intolerant)
• 1 1/2 tsp baking powder
• 1/4 tsp salt (optional, but recommended)
• 1/3 cup coconut oil  or butter, melted
• 1/3 cup your choice of milk
• 3 large eggs
• 1/2 tsp vanilla extract
• 3/4 cup blueberries, fresh or frozen
• 1 small apple, grated

Method

Mix together all the dry ingredients – almond meal, coconut, salt and baking powder. Follow with wet ingredients – eggs, milk, melted oil or butter, vanilla extract. Then stir through the blueberries and grated apple.

In a cupcake tray lined or greased, divide the batter into 12 even portions. Pop them into a pre-heated oven for 20-25 minutes until they are golden on top and a skewer comes out clean.

There are so many ways to improve your fitness…

The benefits of exercise are ah-maz-ing. Quite simply, we are made to move and part of brilliant self-care is giving our bodies the opportunity to do that daily. I always get a bit poetic about the benefits of exercise the day after a workout, must be the endorphins elevating my mood!

Slipping in a 15-minute walk makes a difference. Moving isn't all about long hours at the gym. Do what you can and work up to clocking up an hour of activity over the day. Think you don't need to exercise because you are a normal weight? Think again!

Active obese people have lower rates of sickness and mortality than non-obese sedentary people.

Curated from Carolyn Ross – The Emotional Eating Workbook: A Proven-Effective, Step-by-Step Guide to End Your Battle with Food and Satisfy Your Soul 

I've collected a few ideas below to get you thinking about exercise a bit differently. For balance, the 1-2-3 of physical fitness includes:

1. Stretching
2. Weight training
3. Cardio

Why stretch as part of my exercise routine?

Stretching is insurance for your old age, keeping you limber and mobile. People who stretch tend to feel younger and have better flexibility. It can also calm your mind, ease muscle tension and improve your posture.

Do I really need to lift weights?

All those machines can seem a little intimidating to the uninitiated, but building gym confidence isn't a bad thing either. Tag along with a friend who loves the gym, get your gym trainers to give you an introduction and you will soon find your bearings amid the world of weights and indoor treadmills. Strength training with weights or using your body weight helps keep your spine strong and muscles active. And it will get your heart moving. Weight training also has cardio benefits and benefits for maintaining your muscles for your metabolism.

Cardio calling you?

Cardio keeps your heart fit, reduces stress and moves your blood around your whole body. Great for winter, when toes are chilliest! Or when you are feeling a little unfocussed and your brain could use a wake-up call. In fact

aerobic exercise enhances cognition and likely prevents cognitive decline.

Curated from High levels of incidental physical activity are positively associated with cognition

Moderate exercise helps relieve stress and floods your body with feel-good chemicals – the natural high that's good for your mood and makes you smile. With such a list of benefits, I bet you feel like putting on your runners and hitting the streets now! I know I do.

Being active during the day adds to your life span and has positive results. And it doesn't have to be all structured exercise either. A recent study found that people who have a lot of incidental movement along with a regular exercise routine, live longer and are healthier and happier than those who are mostly sedentary and have a regular exercise routine.

Ways to get physical – your checklist to success!

At home and at work there are so many ways to clock up some active time, no matter how busy we are. Exercise isn't one size fits all, there are so many ways to get active, why not check out some of these ideas? Perhaps there are some in this list that you haven't thought about. Put a mental tick next to each idea that could easily fit into your routine:

At Home

 Join or start a walking group with your neighbours or see if there is one at the local shopping centre. Enlist a walking buddy for support.

 Take your little ones out for a walk in the pram.

 Include the entire family — an evening bicycle ride with your kids is great exercise and also models self-care to help create an appreciation for movement and life-long habits for the younger generation.

 Walk the boundary while watching your kids play grass sports. There's no rule spectators can't get a little exercise too!

 Dogs are the best personal trainers and always keen to get outside! Go for a walk or run with your dog — if you're in an offlead area, get in on the fun and actively play with your dog.

 Clean the house or wash your car. Rock out with some tunes and get a clean house as a bonus. I don't know about you, but if I'm in a bad mood I can really let off some steam scrubbing something that desperately needs it. Channel your inner despot for good.

 Choose your transport. Walk, skate, and cycle more. Drive less.

 TV time? Do some stretches, your physio activities, or pedal a stationary bike while getting your latest Netflix fix.

 Mow the lawn and pull some weeds.

 Plant and care for a vegetable or flower garden.

 Play with kids—tumble in the leaves, dance to music, practice your cartwheels, build a fort or splash in a puddle.

At Work

 Get off the bus, train or tram one stop early and walk or skate the remainder of the way.

 In transit or waiting for the bus? This is the perfect moment to do some standing or seated stretches.

 Replace a work break with an energetic 10‐minute walk. Request that a colleague walks or runs with you.

 Take the stairs instead of the lift.

 Send your print jobs to a further printer and go pick them up personally.

 Take part in an activity program at work or a close-by gym or sports centre.

 Join the workplace sports team.

 Make sure you drink enough water to need regular toilet breaks. A hydrated brain functions much better and you get some bonus activity on your way to the bathroom during the day!

Play Time/Active Weekends

 Walk, run, skate, or cycle.

 Swim, throw a ball at the beach or do water sports.

 Take a class in self- defence, the latest dance craze or stretch with Pilates or yoga.

 Play 9 or 18 holes of golf and carry or wheel your clubs.

 Find out where the local clubs or leisure hire places are and canoe, row, or kayak.

 Pick up a racquet. Play tennis, squash, racquetball or maybe even badminton.

 Ski, toboggan or snowboard in winter.

 Play basketball, footy, or soccer. If you can't commit to a team, grab a friend and get yourself to a local park for some friendly competition.

 Handcycle or play wheelchair sports.

 Take a walk in nature. Exercise in nature has double points as just being in nature soothes your nerves and has healing benefits!

 Most importantly – have some fun and make fabulous memories while moving around!

Supporting your fitness with massage

Sometimes beginning to exercise can cause a few aches and pains – booking in a massage can be just the thing to keep you on track, feeling comfortable and motivated. We are happy to support your exercise routine with a regular massage. Book online now!

You may have noticed I like to gather inspirational quotes and post them on my Facebook and Twitter feeds. I love them, I admit it. So while I was posting a collection of these gems one cloudy day I suddenly realised how differently I felt after reading them. I was lighter, more positive, looking forward to the day and optimistic for the future. Perhaps it really was true:

I'd been catching a healthy attitude from reading inspiring quotes. And the likes of Tom Stoppard and friends had been the carriers.

What lifts you up?

This got me thinking about the things that lift us up, the things that inspire us every day. My dad was a motivational speaker of sorts. Charismatic, complementary, he always knew the right words to pick you up and make you feel good. It's those sorts of people you remember because of how they make you feel. A ray of sunshine. Thanks, Dad.

Feeding your mind with compliments, beauty, inspired ideas can only be helpful. Perhaps even on a global scale, if Tom Stoppard is right and these things are contagious. It's a simple experiment, but observe for example the number of smiles you receive on a pleasant, sunny day – even better if it's a holiday. The magic of the day is intoxicating and it's almost impossible to feel otherwise infected. The reflection of happiness from person to person is so uplifting.

The way you feel can affect your health

I can't say I've always felt inspired in positive ways. Dark thoughts inspire self-blame, guilt, irritability and crankiness which unfortunately still spills over into the environment. Waking up on the wrong side of the bed, if you can't shake it, can lead to a really shitty day. And it's exhausting.

If you've ever been to that place where you can feel your blood pulsing through your head – quite literally like you're going to blow your top with anger, you can easily see the wisdom in this quote. Science backs up the mind-body connection with not-so-great impacts for cardiovascular disease in particular. Blaming others for your anger is statistically even worse apparently with the research finding this type of anger is

associated with a 31% increased risk of heart disease in both sexes.

Curated from Anger Expression and Risk of Coronary Heart Disease: Evidence From the Nova Scotia Health Survey

Inspire yourself

So if anger makes you sick, feeling happy fosters health? Seems like the obvious conclusion. I love a feel-good movie, a touching biography, being in nature, time with good friends and family, a positive quote. This all inspires me to feel the way I want to feel – compassionate, optimistic, kind. What about you? What inspires you to feel the way you want to feel?