cauliflower brain

Feed Your Brain and Feel Better

Did you know that up to 40% of the nutrients you eat goes into feeding your brain? 

The food you eat not only fuels your physical health but new research shows it affects our mental health too!

Is your brain foggy and lethargic, ruminating and making you feel depressed, or overactive and anxious?  So what is it you are putting into your body?  If we’re really going to make a difference in how we feel and think, then we have to look at what we are feeding our brain.

We need to start taking a different approach to treating mental health, because medication alone is not the answer.  If it were, then we wouldn’t be having a global mental health crisis right now. Globally, the number of people taking antidepressants, anti-anxiety and anxti-psychotic medication has doubled over the last five years to 17 percent of the adult population.  

So I want to shine the light on nutrition to improve your mental health.

You’re not going to like what you read because this requires a move away from ultra-processed foods which are usually cheap and convenient.  The Western diet is typically high in calories, refined grains and sugar, heavily processed, high in chemicals and low in fresh produce.  These foods are packed out with ingredients like starch, vegetable oil and sugars along with additives like colours, flavours and emulsifiers so they are cheap to buy but offer no nutritional goodness.

So what is it your brain actually needs so that it can function at its best and having you thinking and feeling great?   Fish oil is a rich source of omega-3 fatty acids that are key to good brain function.  But the real jewels for a mentally healthy diet I want to introduce you to are micronutrients.  Unlike their much bigger cousins’ macronutrients – carbs, proteins and fats – micronutrients are vitamins and minerals.

Minerals are the stable chemical compounds like calcium, phosphorus, magnesium and potassium and the trace minerals like zinc, copper, iodine and selenium.  Vitamins are organic compounds which are generally not made in the body, we have to consume them through plants.  There are about 15 essential vitamins with a variety of letters and numbers which you are probably familiar with. 

Most of us are not getting all the necessary micronutrients from real foods that is needed for a mentally healthy brain!  In a recent US study, 94 % of the US population did not even meet the daily requirement for Vitamin D, 89% for Vitamin E, 52% for magnesium, 44% for calcium, 43% for Vitamin A and 39% for Vitamin C.   Could this be the reason why so many of us are struggling with depression and anxiety?

So what is it about these micronutrient little gems that is so key to our mental health?  Well, this is where it gets a little complex because it is about understanding a bit of brain chemistry.

Micronutrients are key to our brain being able to make neurotransmitters such as serotonin, you probably know as the ‘happy hormone’.  It’s the chemical that contributes to our feelings of wellbeing, stabilizes our mood and plays a role in regulating our sleep, learning, memory and appetite.   Without it, we feel depressed.

Micronutrients are also vital in assisting the mitochondria, or energy organelles of your cells to make adenosine triphosphate (ATP). The citric acid cycle, also known as the Krebs cycle, produces ATP and is completely dependent on micronutrients to function.

Take a close look at how many micronutrients are involved in this cycle? Mind blowing.

But wait there’s more.

“In every organ of our body, including our brain, compounds or chemicals go through multiple conversions.  So from chemical A to chemical B.  It’s that simple.  And to make that conversion work, you need enzymes and cofactors.  Consider enzymes as the tools needed to assemble a car.  The enzymes are the tools used to build the car, but they are dependent upon having plenty of factory workers.  Without the workers, the assembly just won’t happen, but with more of them, assembly will go faster.  Minerals and vitamins are your factory workers.  So in other words, you need to feed your brain a steady supply of micronutrients to provide the co-factors needed for brain metabolism to happen.” (Rucklidge)

So let’s use our happy hormone as an example.  We need to consume the chemical tryptophan in order for it to convert into the neurotransmitter, serotonin.  And in order to make the conversation, we also need iron, phosphorus, calcium and vitamin B6.  For serotonin to breakdown we need niacin and riboflavin, as well as molybdenum.  Other steps required for the breakdown of tryptophan, requires calcium, potassium, iron, zinc, copper, thiamine, riboflavin and niacin.  So all up there are 11 micronutrients required for three steps in the chemical pathway of converting tryptophan to serotonin.  Complex isn’t it?  Makes you wonder what happens when one or more of these crucial ingredients is missing from our diet?  Is it no wonder so many of us are depressed when our diets are so poor?

These same types of complex metabolism processes are required to make all neurotransmitters. Dopamine, the pleasure hormone, which requires the amino acid tyrosine may have a role to play in the diagnosis of schizophrenia, ADHD and Parkinsons Disease.  GABA, the relaxing chemical, is responsible for slowing down the brain and central nervous system, creating a sense of calm, lowering anxiety and reducing mental and physical stress.  So the key message here is, we need a broad range of micronutrients in order to optimize brain metabolism and function, to operate at our physical and mental best.

So now you know why and how micronutrients are like gold for our mental health, you probably just want to know what specific foods you should be eating.  Well, here is one list.  It is considered to be the most micronutrient-rich anti-depressant foods, according to psychiatrists Laura LaChance and Drew Ramsey beginning with the most beneficial.

Animals Foods
Oyster
Liver and organ meats
Poultry giblets
Clam and muscles
Octopus
Crab
Goat
Tuna
Lobster
Rainbow Trout
Salmon
Herring
Emu
Snapper

Plant Foods
Watercress
Spinach
Mustard, turnip or beet greens
Lettuces
Swiss chard
Fresh herbs
Chicory greens
Pummelo
Peppers
Kale or collards
Pumpkin
Dandelion greens
Cauliflower
Kohlrabi
Red cabbage
Broccoli
Brussel sprouts
Paw Paw
Lemon
Strawberry

Other research has shown increasing foods high in tryptophan like milk, turkey, chicken and oats reduces depression risk, and maintains appropriate melatonin levels, which aids a good night’s sleep.

Research shows that the Mediterranean diet stacks up well against the criteria for better brain health, rich in vitamins, minerals and essential fatty acids.  How would your diet stack up?  Are there some small changes you could make to improve your mental health, decrease the impact of stress on your body or reduce depression and anxiety?

I look forward to sharing more resources with you as we explore the role of nutrition in mental health.  If a holistic approach to mental health appeals to you, then you may like to check out my services.

References: 

Antidepressant foods: An Evidence-Based nutrient profiling system for depression, Laura LaChance & Drew Ramsey, 2018

The role of Vitamins and Minerals in Energy Metabolism and Well-Being, S. Huskisson, S. Maggini & M. Ruf, 2007

The Better Brain: The New Science of Treating, Anxiety, Depression, ADHD and Other Mental Health Disorders With Nutrition, Bonnie J Kaplan & Julia J Rucklidge, 2021

Mental Health and Nutrition, edx course, University of Canterbury, J. Rucklidge

‘Numbness’ and the Battle of Holding onto Something I Care About

I’ve been struggling with this thing I can only describe as ‘Numbness’.

Numbness can set in randomly for no reason at all.  Or if something happens that I feel sad about.  It can happen at home or at school.  It seems to like invading my weekends.

It’s like the light bulb goes out in me.   And I lose the thrill of doing anything.

Numbness can make me not feel anything.  I just feel tired and want to be alone in my room.  I’m even too tired to fight with my siblings.

Numbness takes away my motivation and makes me not want to do any of the stuff I really like.  It takes me away from being with my family. 

When numbness is around, I stop taking care of myself.  I stop showering.  Numbness is not something I can just wash off. 

Numbness throws me out of routine.  There’s no in between.  I either eat too little or eat too much, sleep too much or not enough.

It makes me lose all hope when it tries to tell me “Oh well, it is what it is”.  If I fail an assignment, no big deal.

There are things I try desperately to hold onto when I notice Numbness trying to take me away from the things I care about.  One of these things is LOGIC.  I can call on logical thinking to try to challenge the tricks and tactics of Numbness.

I like bingeing on my favourite TV shows.  This makes the light bulb really bright in me.  I feel happy and it influences me to do more of my favourite stuff.

Numbness has not been able to steal way my personality when it comes to kindness.  Even when I’m not at my best, I am still kind and friendly to others.  I still give a bright smile to people I care about.  I tell my friends to stay strong even when I am feeling worthless.  I know I’m a good person.  Even at my weakest, I still give advice to my friends, even if it’s a bit quicker than usual.  I will never say “I can’t help you”.  I believe it’s important to be friendly.  I hate the idea of making people sad for no reason.  If I snap at them, that hurts me.  I won’t let Numbness take away my goodness. 

If my favourite anime character Erza was fighting Numbness, she would never give up.  She is always thinking of her friends, she keeps fighting for them.  She reminds herself of what she is trying to protect.  She cares a lot about other people and gets strength from helping others.  There are moments when I feel accomplishment when I help other people.

I won’t go overboard trying to chew someone up.  That takes too much energy.  In the past one friend dragged the energy out of me.  When they are upset, I don’t put much energy in.  I don’t want to get drawn into their stuff.  I have to try to put boundaries in for myself. 

Erza wouldn’t let people walk all over her.  She would say “I’m not an inanimate object”.  She has good friends that don’t try to use her.  I want to be able to stand up for myself more.  If no-one is going to stand up for me, I need to do it for myself.  If there are people picking on me, I just ignore them and walk away.

Opportunity to be an Outsider Witness to this story

After reading this story, we invite you to write a message to send back to the author.  Here are some questions to guide your response.

  1. As you read this story, were there any words or phrases that caught your attention?  Which ones?
  2. When you read these words, what pictures came to your mind about the authors hopes for their life and what is important to them (ie. dreams, values and beliefs)?  Can you describe that picture?
  3. Is there something about your own life that helps you connect with this part of the story?  Can you share a story from your own experience that shows why this part of the story meant something to you?
  4. So what does it mean for you now, having read this story?  How have you been moved?  Where has this experience taken you to?

Please contact us with your response and we will forward your message to the author of this story.

Balancing in the Boat: What helps me get out of the dark messy waters of Depression

In this reflection, our author shares the skills and knowledge she holds for managing depression. This story emerged after we read together the story of Ebony which was published by Sarah Penwarden in her work with young women at a New Zealand High School. The reflection begins with an excerpt from Ebony’s story, followed by our author’s story.

EBONY’S FIGHT WITH DEPRESSION – in which she holds onto what she’s learned and what she knows
After many years of depression Ebony knew depression quite well. It was familiar; it could suck you in.
Depression was like a well; a daunting, dark and gloomy well. It was made out of grey stone, and had sides to it. When she was at the bottom of the well, she couldn’t climb out of it.
Ebony learned that you’ve just got to stop yourself reaching the bottom of the well. She‘d also learn that others can help you up. Some people can do this without even realising it. She knew from experience that once you were in the well, it was very hard to climb back up. She could fall
back down the well by letting one thing get to her.
There were times when Ebony could see herself perched on the edge of the well, sitting on the top; feeling unsteady, swaying, waiting for one gust of wind to push her off balance. All she could do was to try to fall back instead of forward; back onto the grass, rather than forward into the well. Even though falling back would be difficult and painful, it would be better than falling into the well. It was all relative.
Up on the grass, she had people there to break her fall, people to support her. That was the advice she wanted to give herself: fall back instead of forward. It will eventually get better. The grass was soft and there was shorter to fall. She just needed the courage to fall back.
This was difficult because the well was very familiar, and falling backwards involved complete trust. There was something slightly welcoming to her about the well. There was so much comfort in the
depression. No-one else seemed to understand that. But down in the well she knew would become accustomed to being alone in a cold, dark place. It felt safe down there; no-one could harm her. But then she would look up and see something beautiful – a bird, a butterfly, someone’s face, and this would give her determination to climb up.

I recently heard Ebony’s ‘Fight with Depression’ story.  I really liked this story and I connected with her experience of depression being like falling into a dark and gloomy well.  I noticed how hard Ebony tried to ‘fall back instead of forward’ into the well because once she had fallen into the well it was very hard to climb back up.  This got me thinking about how ‘falling back’ requires a lot of trust.  Trust that people will be there for you.  For me, trust is when you know you have people behind you and you have a history of supporting each other.  If you support them, then you know they will be there for you when you need it.  I’ve been there supporting my brother in the past and I know he will be there for me.  For me this is having a good balance in the relationship.  Balance is important when trying to get out of the well of depression.  Without balance, you might fall in.

For me, depression lurks in the deep, dark water underneath my boat.  It makes me not care if I fall in or not. When I feel myself slowing dipping into the darkness, life feels bland and exhausting.  Its hard to see life being any different.  It takes away my motivation to live and I all I feel is pain.  Sitting on the edge of that boat, I feel like I’ve lost myself.

Depression makes you withdraw from relationships with people and with life.  It takes me away from doing my assignments and stuffs up my routine.  It pulls you down into the dark water and disrupts the balance.  It makes me not bothered to ask for help.

There are some things that help to keep me in the boat.

Friends distract me from falling in.  The best kind of friends are ones that are fun, easy to talk to and don’t push subjects onto you.  They might gently make suggestions like how to get better sleep.  They are looking out for me.  They include me in things.  They have a good balance of logic and emotion.  When I lack logic in my thinking or cannot connect with myself emotionally, they help me out.  They read me well.  These friends have good balanced lives.  They are not fussed about the future or the past; they help me stay in the present moment.  I appreciate that they are not self centred.

Depression has me wanting to keep my emotional and dark thoughts to myself.  I’ve learnt that its healthier to project these thoughts onto other people like counsellors.  I also know I can talk to my brother.  I know that he has dealt with his own depressing emotions before.  We have dealt with tough situations together in the past and have been able to get things off our chest.  We developed a bond.  So recently when I found myself in the dark depressing waters, my mum got him on the phone.  My brother doesn’t undermine a problem.  He thinks all problems are on the same level, none is more important than another.  So even if my problems are different to his, he still values my experience.  That’s where trust comes in.  I can ‘fall back’ and trust my brother to be there for me.

Opportunity to be an Outsider Witness to this story

After reading this story, we invite you to write a message to send back to the author.  Here are some questions to guide your response.

  1. As you read this story, were there any words or phrases that caught your attention?  Which ones?
  2. When you read these words, what pictures came to your mind about the authors hopes for her life and what is important to her (ie. dreams, values and beliefs)?  Can you describe that picture?
  3. Is there something about your own life that helps you connect with this part of the story?  Can you share a story from your own experience that shows why this part of the story meant something to you?
  4. So what does it mean for you now, having read this story?  How have you been moved?  Where has this experience taken you to?

Please contact us with your response and we will forward your message to the author of this story.

nature-therapy

7 Reasons for Choosing Me as Your Therapist

So it is just about to clock over into a new year and a new decade.  Are you filled with excitement or dread?

Perhaps it’s time to finally do something about that Anxiety that has stopped you from getting a job or going outside.  Or maybe you want to shine the spotlight on the plans Depression has had for your life, because it doesn’t fit for you anymore.  Or perhaps your life experiences or the state of planet have you believing that life will never be safe again?

If the idea of therapy, freaks you out (yeah, Anxiety can stop you from getting help too!), then here are 7 reasons why you might like to consider reaching out to me.  Unlike other counsellors, I do have a few unique features that you won’t find elsewhere, as an alternative from traditional talk therapies.

  1. I come to you. 
    If transport is an issue or the idea of meeting a stranger in an office doesn’t float your boat, no problem.  I can meet you at your home, your workplace (if there is a suitable private space), or school (so you don’t have to run around delivering kids to their appointment)
  2. You are not the problem here.  Your problem is the problem.   
    Your problem is not inside of you, but perhaps it has been coming and going for so long now, it has you convinced there must be something wrong with you.  Maybe other people also think that you need fixing.  Together we will expose the problem for what it really is – something external to you.  Something you can have control over.  Something you can change.
  3. I will meet you outside (if you like). 
    From a Western viewpoint, it’s called eco-therapy.  If you’re from an Indigenous cultural background, yarning on country is what you have always done.  And it’s a much better option for people who don’t feel comfortable eyeballing their therapist between four enclosed walls.  I meet people on beaches, riverbanks and in parks, while taking the utmost care to maintain your privacy as much as possible.  Being in nature provides a whole host of health and well-being benefits. I learned all about the healing aspects of being connected to the land from my time working in remote communities of the Northern Territory.
  4. You may not have to pay. 
    I am committed to offering therapeutic experiences to people who can least afford it.  If you have a mild to moderate mental health issue and are experiencing financial hardship, you may be eligible for 12 free sessions over 12 months through the Connect To Well-being program.  A further 10 sessions per year are available through Medicare’s Better Access, with a Mental Health Care Plan and referral from your GP.  Check your eligibility here.
  5. I am here to stay.  
    There is nothing worse than building a relationship with a therapist, then learning that they are leaving their job or moving away.  The Nambucca Valley is my home and my work space.  I am really passionate about my community and making it a great place for everyone to live, work and play.  I would be crazy to leave what is the best micro-climate in the country that makes me thrive.
  6. I will ‘Walk and Talk’.   
    Sitting still doesn’t suit everyone especially if you feel fidgety or restless.  Sometimes moving your body is part of what’s needed to help you relax or express yourself.  We can do this in private or you can join a group.  Why not try a whole day of bush walking along the coast, while working on a problem in our Narrative Walks program!
  7. I am the only Certified Nature and Forest Therapy Guide in the region. 
    If the stress of daily life has taken its toll, let me guide you into the forest to help you slow down and reconnect mindfully with yourself and nature.  You can book a private walk with a group of friends, colleagues or just yourself.

So what are your plans for your life in the decade to come?  Let’s work together to make it happen. Get in touch.

meditation in nature

Mindfulness in Nature: Meditation for those who can’t meditate

I am writing this on the banks of the Macleay River in Kempsey.  I feel a few gentle raindrops hitting the back of my neck.  I smell the manure of the resident ducks wafting in the air.  I hear the sound of the breeze whistling through pine needles.  I see ripples of sunlight and reflection dancing over the water.  I pick up a lonesome goose feather, run it across my cheek, and wince with the tickle.  The cut grass feels prickly on the backs of my legs.  This is mindfulness; what it feels like to be in the present moment, just noticing what is around me and the effect it has on my body. 

I notice that which brings the most pleasure and choose to linger in those sensations a bit longer.  Some would say we have lost the art of how to feel pleasure deeply, that somehow it is indulgent and we should move onto the next thing quickly for instant gratification.   

A sensory experience on the banks of the Macleay River, Kempsey

In my mental health counselling practice, I come across a lot of people who struggle with meditation.  They have been told to do it by well- meaning health professionals to cope with the stresses of daily life, anxiety or depression.  But they often feel they can’t do it or at least sustain it.  Some of us are just not born to sit still with our legs crossed on the floor humming a mantra.  And the simple fact is, you don’t need to.  The same kinds of relaxation and mind stilling effects can be gained by spending time in nature, mindfully and with intention.  Nature helps us to turn our brains off and just be. 

Often what brings people unstuck is the constant invasion of thoughts or feelings that arise during meditation.  The voice of anxiety or depression definitely doesn’t want you to enjoy yourself.  I know I struggled with this for many years, wondering if I was somehow doing it wrong or failing.  I gave up and came back to it later in life when stress was impacting seriously on my health.  Know that it is OK to have invading thoughts and feelings.  Rather than push them away, welcome them.  Then gently bring yourself back to the focus of your attention.

The focus of our attention does not have to be breathing, counting to ten, or repeating a mantra.  It can simply be bringing your awareness to the natural environment using all your senses.  Give yourself permission to enjoy that bird song, watch that butterfly, breathe that ocean air.

Let’s try it now.  (You may like to record the following script on your phone, with gentle pauses or have someone guide you.)

I invite you to find a spot in nature where you can sit, stand or lie down without being interrupted.  Allow yourself to just take in your surroundings and notice what is around you.
If you feel comfortable doing so, close your eyes.  If not, you can lower your eyes to the ground and gently soften your gaze.
Take a moment to tune into your body.  Notice if there is a part of you that is a bit tight or tense.  Without making judgement, just give your body what it needs to feel relaxed.  This could be a stretch, a deep breath, a wriggle or shake.
When you’re ready, bring your attention to the part of your body that is connected to the ground.  Notice how it feels just to be supported by the earth.  Notice the feeling of gravity and what it is like to be pulled gently towards the earth.
You may find that you are distracted by thoughts or feelings.  This is okay.  When you notice them, acknowledge them and let them float gently away again, like a leaf in the wind. 
Now bring your attention to your sense of touch.  Hold your hands out in front of you and notice the sensation of the air on your skin.  You may like to explore the variety of textures on the ground around you.  If there is a particular sensation of touch that feels pleasurable to you, invite it in for a minute.
Turning your attention to your hearing, notice what sounds are around you.  Notice the variety of sounds, what is furtherest away, what is closest to you and what is filling the gap in between.  You may notice the sounds are interacting with each other, like a chorus or symphony.  Exaggerate the sound of your own breathing to see if you can blend it in with this rhythm.  Perhaps there is a sound which is giving you the most pleasure.  Allow it to penetrate your being.
Breathing in through your mouth, see if there is a taste to air.  Notice the texture or quality of the air.  If you’re feeling a bit cheeky, poke out your tongue and turn your head in different directions to see what changes.  Breathing in through your nose, notice what smells are being offered.  Move your head in different directions to notice what changes.  Give yourself permission to linger longer in the smell that is giving you pleasure.
Before opening your eyes, imagine your eyes are like the sun popping over the horizon on a brand new day.  When you are ready, open your eyes slowly, low at first and gently moving skyward.  Notice what comes into your awareness.

Journalist and author, Christine Jackman practises mindfulness in nature on the Coffs Coast.

You may like to reflect on what you are noticing about this kind of mindfulness meditation?  What are you noticing in your body, in your mind, in your mood?  What are you noticing in your surroundings that you have not observed before?

To me, a mindfulness practice in nature feels like ‘coming home’ to my true nature.  It’s a way of being that has been practiced by our ancestors since time immemorial. 

For more ways of being truly present in nature for good health and wellbeing, check out my Nature Therapy e-book.  It’s free when you sign up to my newsletter.

tree hug

Kids and Nature: Nurturing strong and healthy minds!

Many of you will be familiar with my passion for keeping children safe in their first three years of life through the Healing Our Children project, to improve their chances of growing into strong and healthy adults!  It is one thing to protect babies from violence to prevent trauma to the brain, but it is quite another to add in nurturing and nourishing activities to promote brain growth!

Author of ‘Your Brain on Nature”, Dr Alan Logan says “Your connection to nature established early in life to your experiences can actually influence your life course’s wellbeing”.  He argues that young children who are disconnected from nature experience a variety of health impacts from poor gut health and low immunity to compromised mental health.

Louv and Charles have been looking at a growing body of evidence across the world that suggests children are now spending much less time in nature-based outdoor activity and this is having a detrimental effect on their development.  Louv has gone so far as to use the term ‘nature deficit disorder’ to describe this problem.

While some research findings have limitations, here are some of the trends worth noting.

  • Between the decades, 1980’s to 2000’s, children’s lives have become increasingly structured and media oriented, leaving less time for independent play of any kind, including unstructured play in nature. Free play is going down, screen time is going up.
  • Visits to parks, national forests and other public land is in decline and are a possible indicator of the frequency of children’s exposure to the natural world.
  • There are fewer opportunities for children to engage in the natural world, with parents containing their children to more restrictive spaces, the move towards play indoors with supervision rather than unsupervised in parks, playgrounds or streets, a dramatic decline in children’s independent mobility, parents exerting greater control over children’s play and limitations put on children’s adventurous play.
  • Nature may encourage and support children’s physical activity and help them maintain a healthy weight. The number of obese children is rising, moving into their teens they are much less physically active. Some studies have linked children’s health to green spaces in the neighbourhood.
  • Children have less knowledge about plants, animals and their environment today than their parents. One possibility is that biodiversity has decreased where children live; or children have little or no meaningful direct experience with local biodiversity.

Evidence of decreased mobility, reduced availability to natural areas, and restrictions placed by parents on children’s activities in natural areas, suggests fewer opportunities to engage in the natural world.

So what does the research say about the benefits of contact with nature for children and young people?

There are a number of studies that demonstrate children’s play outdoors reduces the impact of stressful life events and has long-term benefits for physical, social, emotional and cognitive development.  Children who experienced high levels of contact with nature report higher global self-worth and higher cognitive function increasing their ability to learn and concentrate, decreasing anxiety and increasing self-esteem.

In Australia, adolescents have talked about their desire for safe places to break away from everyday life, to restore energy levels and to make meaning from the ups and downs of life.  Between 25 and 31% of young people in Years 9 to 12 said that nature was their favourite place to find peace, quiet and freedom, feel calm, where they can think about things or where they can be themselves.  The study found nature plays an important role in maintaining stable mental health for adolescents, who live in a modern world where societal changes and pressures are rising at a rapid rate.

Primary school children’s access to nature in Melbourne primary schools has shown a number of social and mental health benefits including building resilience, improved attitudes towards school and relationships with peers and adults, greater calmness and less disruptive behaviour, growing sense of freedom and creativity, and enhanced self-confidence.

We know how good it is.  So how can we get our kids off their devices and plugging into nature?  Here are three nature connection invitations, I recently tried with some children aged 10-14 on a Guided Nature and Forest Therapy walk.  They absolutely loved them!

  1. Wish Upon a Rock

Find a rocky creek or waterway.  Invite the children to create a cairn.  For each rock they are able to stack and balance, they can make a wish, a hope or dream.  How many wishes can they balance?  Give the child time to reflect on their experience.

  1. Befriend a Tree.

Invite your child to find a tree they connect with.   Invite them to get up close and use their sense of touch to explore.  “What do you notice when you hold a leaf or two?  What do you hear when you move the leaves or run a stick against the bark?  What part of the tree has a smell?  Do you see different things when you get up close or sit further away?”  After a while, invite them to sit by themselves next to the tree and just spend some quiet time there.  “Perhaps a name for your tree might come to you.  I wonder what stories this tree might tell you while sitting there in quiet still awareness?”

  1. Paint a Rock

Using paint pens and a flat rock, write a message for the forest or for other beings in the forest to discover.  Hide your rocks in the forest.  Take a photo of them and post its location on the #NSWRocks Facebook or Instagram community page (or search your state for your local rock group).  You can join in the hunt for other kids rocks too.

Of course, it is much easier for children to feel comfortable in nature, if they have been exposed at an early age.  Taking your baby for a daily walk outside is giving them a great start to life.  You will be laying down the foundations of a strong and healthy brain.  Oh, and bringing down some of your own stress levels too, no doubt.  Here’s to happy child’s play in nature!

References:

ABC News (2016) ‘Gut health, mental wellbeing and immunity linked to outdoor play’

Charles C and Louv, R. (2009) Children’s Nature Deficit: What We Know – and Don’t Know.

Selhub E and Logan A. (2012) Your Brain on Nature

Townsend M and Weerasuriya R. (2010). Beyond Blue to Green: The benefits of contact with nature for mental health and well-being. Beyond Blue Limited: Melbourne, Australia.

indoor ecotherapy

5 Intentional Ways to Bring Nature Therapy Indoors

After three days of constant rain, I feel myself starting to go a little ‘cray cray’.  I miss my daily walk up the country road where I live.  Not surprisingly, I come down with a cold and by day three it turns into a headache.   Does this happen to you?  After days of not venturing outside, your health starts to deteriorate?

It makes a lot of sense, given that being in nature or green spaces is scientifically proven to promote good physical, mental and spiritual wellbeing.

Don’t despair.   I have some tips for bringing the benefits of nature indoors, so you can enjoy the sensory experience even when stuck inside.

1. Pot up the pesky weed and bring it inside.

Plants are not only a visually pleasing and calming addition to your home, but can be a great source of air purification. Two of the best plants to remove indoor toxins and chemicals are Mother in Laws tongue (a weed in the garden) and the Peace Lily.  With increased oxygen levels in your home, you will also breathe easier.
Houseplants also reduce the incidence of dry skin, colds, sore throats and dry coughs.  Put a plant on your desk to give your eyes a rest from your computer screen, boost concentration and be more productive.   One study showed that hanging out with indoor plants can increase memory retention up to 20 percent.  Weird but true.

2. Knock on Wood.

A lot of research has shown that using wood indoors in the form of furniture, fittings and features helps us to relax.  Simply running your fingers across a wooden benchtop can calm your nervous system, lower your heart rate and reduce brain activity, promoting an instant soothing effect.  The smell of naturally dried wood has a similar effect and can be replicated by spraying some essential oils such as cedarwood, siberian fir or eucalyptus around your home.  Always choose naturally dried wood products, not heat treated wood for your home as the aromas produce very different results.  A good excuse to treat yourself to a new chopping board!

3. Create a nature table.

Dig out that shell collection in your bathroom, then go gather some stones, pine cones, feathers, or other forest finds that bring you pleasure. Not just for kids, a nature table or basket is a good ‘go to’ to distract us when feeling stressed, anxious or depressed.  In this situation, pick up something that attracts your attention, find a place to sit, and just explore this treasure with your sense of touch, smell, hearing and sight.  Notice how this feels in your body.  Notice what memories arise for you.   Does this natural object have a story to tell?  Allow yourself time to be mindful and present.  Let feelings arise and fall away.  Just notice without judgement.

4. Uber some fresh cut flowers.

There isn’t a human being around that doesn’t get pleasure from admiring and smelling cut flowers.  But did you know that flower arrangements also offer physical benefits too?  Simply looking at fresh flowers in a vase has been shown to decrease the sympathetic nervous system response to stress and increase physiological relaxation responses.  A similar result is experienced when smelling floral essential oils, inducing relaxation and comfort.  So go pick a wild bunch and knock yourself out.

5. Bring nature imagery inside.

This is a great one, particularly if you live in an apartment in the city, or have very little green space around where you live.  Science has shown that showing prisoners photos and videos of forests, glaciers and waterfalls reduces tension, improves sleep and results in less violent angry outbursts.
Install some nature artwork, change your screensaver to a majestic landscape or watch a nature documentary.  Or simply close your mind and put yourself in your favourite natural landscape.  The brain doesn’t know the difference between real life and mindful imagery.  You get similar mental health benefits either way!

So if you’re stuck indoors, know that nature with all its healing properties is there for you.  Go out there and invite it in.  Do it mindfully with intention and purpose.

You might like to also read:   5 Nature Therapy Habits You Can Start Today

For more quick and easy Nature Therapy practices you can incorporate into your day, sign up to my Newsletter and I will send you my free e-book featuring the 21 Day Nature Therapy Challenge.  That’s 21 days of Nature Therapy ideas to help you develop a healthy new habit.

References:

Miyazaki, Y. (2018).  Shinrin-yoku: the Japanese way of forest bating for health and relaxation. Octopus Publishing Group, London.
Rokas, L. (2017).  ‘NASA Reveals A List Of The Best Air-Cleaning Plants For Your Home’ at https://www.boredpanda.com/best-air-filtering-houseplants-nasa/
University of Utah, ‘Nature Imagery Calms Prisoners’, https://phys.org/news/2017-08-nature-imagery-calms-prisoners.html
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Stressed at Work? Take it Outside.

Did you know that more than half of the Australian workforce is stressed and almost just as many of us will go on to experience mental illness?   Stress related claims cost Australian business over $200 million annually!

The impact of stress usually results in deteriorating work performance, taking more time off and running down your immune system.   Illness has a direct effect on both the quality and quantity of your work.   You will work more slowly than usual, make more mistakes or need to repeat tasks.  This lower labour productivity translates to increased costs for employers.

It’s a pretty depressing picture, isn’t it?   What’s going on?  Why are we such a stressed out bunch?   Well, there’s probably a lot of reasons!   And something needs to change.  We spend a lot of our lives at work, we deserve to be happy and for work to be a fun and relaxed place to be, where we feel respected by our (not stressed out) colleagues and valued by our (not stressed out) boss.

One view is that people are spending much less time in nature and that we are suffering from ‘nature deficit disorder’ which affects us mentally, physically and spiritually.  I’ve been doing a lot of research recently around the effects of nature on health and wellbeing and how this carries over into our work life.   People who spend time in nature are not only happier and healthier but also smarter and more successful inside the office.  Happy people are 31% more productive, less absent with 23% fewer fatigue symptoms and up to 10% more engaged in their work.  The benefits flow on to business with a happy workforce bringing in 20% higher profits.   It’s a win, win for everybody.

One study showed that staff on long-term sick leave from stress related illness show improvements in functioning and mood after being in a forest.   Even just looking at trees out a window has a positive effect on mood;  workers experience less frustration, more patience, less health complaints and higher job satisfaction.


Employers that invest in staff health and wellbeing can expect increased work performance and productivity, cost savings from higher retention and lower absenteeism, and a happier organisational culture.

So what can you do to bring these benefits of nature into your office space?  Here’s a few ideas.

  • Take your lunch break outside. Go for a walk to a nearby park and lie under the trees or ask your boss for an outdoor sit space to eat.  Get your daily boost of Vitamin D and invite in the sights, sounds and textures in your environment to relax and restore your mind, body and soul.
  • Bring a pot plant to put on your desk. They provide numerous benefits such as cleaning the air, helping to relieve stress, contributing to your creativity and giving your eyes a break from the computer.
  • Add nature to your commute. If you walk or cycle, change your route to include a park.  If you catch public transport, be intentional about noticing nature on your route.  Get on later, or off earlier so you can include outdoor time as part of your journey.
  • Take your next meeting outside or try a walking meeting in a natural space.  Being in nature brings with it better decision making, more creativity and alertness.
  • Turn your desk around so you are facing the window and can give your eyes a rest from the computer now and then.
  • Open the blinds to allow the natural sunlight to flood the room. Or better still open your window to let in the natural (non-airconditioned) air and the sounds of the birds or leaves rustling in the wind.
  • Block out the office noise and listen to nature sounds like running water, bird song and gentle rain on your headphones.
  • Hang up a painting, artwork or photography showcasing nature’s wonders or install a nature computer screen-saver.  Even looking at nature has health benefits too!
  • Have a nature play table in your office with shells, stones, bark, feathers or other things you find, alongside your oil burner decanting a natural pine scent.  Colleagues that visit might linger a while longer!
  • Sweet talk the boss into investing in biophilia as a core design principle in the office or outdoor spaces. For inspiration check out what Google and Ferrari have done.

This Saturday at #StartUpsCoffsCoast I will be launching a new service to promote a nature-based approach to health and wellbeing in the workplace.   This includes Half-Day Corporate Wellbeing Sessions for team-building, planning days and Corporate events; Guided Lunchtime Daily Doses for Staff, and access to Consultation Services to develop and implement Green Wellbeing policies, drawing on the combination of professional expertise at Nature and Wellbeing Australia.   My new look website with more details is on its way very soon.

I hope to see you in nature.  And don’t forget to take the boss with you!

Image: Bernard K Edwards

‘The Earth is our Master Teacher’ with Bernard Kelly-Edwards

This week on ‘Talk the Walk’ I sit down with Bernard Kelly-Edwards in the middle of his tiny art shop in the thriving alternative community of Bellingen.   Bernard is surrounded by paintings, expressions of who he is, a local Gumbayngirr man, and symbols of the deep spiritual connection to country that he shares with others.

Bernard began his own journey of self-discovery attending a cultural program called Red Dust Healing and now reaches out to other individuals and groups to support Closing the Gap in cultural understanding.   It is his passion for promoting mental health amongst Indigenous young people using the healing capacity of Miimga (Mother Earth) that is the focus of our conversation today.

His business, BKE Consultancy is a unique mix of multi-media platforms of art, photography, short film, poetry and storytelling.  Bernard brings all these talents, along with skills of deep listening and knowledge of Aboriginal Lore, recognising sight and the feeling of cultural sites, passed down to him.

A few times in this conversation, Bernard speaks of the spirit being, the one with no mouth.  He is describing the image in the painting, he is seen holding here.

This is what we explore in Episode 22 of ‘Talk the Walk’:

  • Bernard’s approach to ‘counselling’ using the tools he has found most effective from his own experience and gifts from Mother Earth
  • What deep listening really looks and feels like, for our own and others’ health and wellbeing
  • Easy practices you can try at home to develop your spiritual connection with Mother Earth and your self
  • The elements of life such as water, animals and wind that make communication and connection possible
  • Lessons for how we are living our lives, from the Earth’s perspective
  • Awareness – Balance – and Integration; Bernard’s 3 step strategy for healing of the planet beginning at home
  • How Bernard uses the concept of perceptual positions to assist individuals to take responsibility in their own healing process
  • Making deadly choices and being in the present moment, using the model of awareness, balance and integration
  • How Bernard works with the triggering emotions of individual’s past traumatic experiences to change belief systems and move people forward
  • Bernard’s sparkling moment – a good news story of healing
  • Bernard’s painting and it’s interpretation of his own spiritual form

Image: Bernard K Edwards

To listen to this episode simply click on the Play button below or listen via the Stitcher App for iOS, Android, Nook and iPad.
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Don’t forget, if you or someone you know would make a great interview on ‘Talk the Walk’, send us an email from the Contact Page.

We apologise for some of the human-made background noise at the beginning of this interview.   That’s what happens when you are talking with real people on the job in the heart of their community.   Sometimes you just have to go with it.   Enjoy!

Things to follow up after the episode:

Connect with Bernard K Edwards on Facebook

Connect with BKE Consultancy on Facebook

Contact Bernard by email at bkeconsultancy79(at)hotmail(dot)com

Me and some of my fellow Guides at our training intensive in the Yarra Ranges.

“Why I love Trees”:  My Journey of Nature Connection

Today is ‘International Day of Forests’.  It is also the last day of my six month practicum of training with the Association of Nature and Forest Therapy.  Very soon I will be a Certified Guide.  In the last week I’ve been reflecting on this journey and how this all come about.

I think it all starts back in my childhood when I spent most hours outside on the farm in country Victoria.  I have fond memories of the vege garden, looking after animals, bike riding on country roads and driving the tractor for dad.  I didn’t spend much time inside, preferring to generally wander the paddocks amusing myself, kicking field mushrooms or throwing cow pats like discuses. I used to spend hours lying on a big branch in an old gum tree, making up stories in my head about the creatures that lived there.   Nature was my playground.

I’ve always loved playing in trees.

As you do, I left home at 21 thinking there was something better.  I got married young, had a family, bought my first house, travelled overseas and moved to a big city to get a degree and pursue a career.  It was about accumulating lots of stuff.  But Brisbane got crowded and I yearned to get back to a quieter life, so went back to Darwin 11 years ago with my beautiful family in tow.

I was drawn into bushwalking, taking up invitations to hike with friends in Kakadu.  I heard about permaculture and joined a community garden.  I also had the privilege of being out on country with Aboriginal Elders on the Tiwi Islands and an outstation in NE Arnhemland, where I felt, smelt, sensed and heard stories about their human-nature spiritual connection.

Hiking the Jatbula Trail near Katherine in 2017.

I can now appreciate how lucky I was to have been so close to nature as a child, as I find myself coming back around to many of the practices that kept me grounded and healthy.

Over the years while practising social work on the Tiwi Islands, I came to learn about narrative therapy and a groupwork methodology called the Tree of Life.  After sharing these ideas with some of the Tiwi Elders, I came to realise the power of the tree metaphor in helping Aboriginal people tell their problem stories in ways that were non-shaming and safe, as well as strong stories about healing from the ‘storms’ of their lives, working together like a forest.  I discovered that yarning about problems using nature metaphors helps to integrate trauma experiences without retraumatising people.  We used these ways of yarning in counselling, groupwork and family healing bush camps.  I also write a children’s therapeutic book called ‘The Life of Tree’ to help Aboriginal kids open up about their experience of violence in families.

Trees have become important metaphors in my work too.

In 2013, I caught an early diagnosis of thyroid disease and was told I would eventually have to go on medication.  Not accepting this fate, I turned to natural medicine for answers – taking supplements to make up for our mineral-depleted soils, cutting out foods that were contributing to my body’s autoimmune response, quitting my job to de-stress, joining the ‘slow living’ movement, and taking up meditation (although I struggled to make this a daily practice).  By 2016 I had no evidence that Hashimotos disease had ever been part of my life.  Once again, nature had shown me the way.

In the background, I had a growing sense of unease, helplessness and despair at the state of the planet.  I mulled about the future my children would have to deal with and noticed the global trends in increased anxiety, depression and suicide in young people coping with the pressure of modern, domesticated life.  I read about ‘nature deficit disorder’ as a result of children’s technology use and the detrimental affect excessive screen time was having on their development.   Something has to change and quickly.  The earth does not have the luxury of time if we are to repair the damage we’ve done, and at what cost to our own physical and mental health?

Fast forward to April 2017 when I find myself in the wild West of Tasmania.  My girlfriend had to pull out of our planned trip at the last minute because of her mum’s terminal illness.  I’d never travelled on my own before, and I was constantly thinking about my safety out in the wilderness walking alone.  But by the end of my holiday, I had come to enjoy my own company so much, that it took me a while to be around people again.  I was also in awe of the beautiful old growth forests that boasted trees that were more than four hundred years old.  Nature has always been important to my own growth, health and wellbeing.  But this experience took me to a level of nature connection and a sense of freedom, that I’d never experienced before.  I wanted more.  It was shortly after this that I heard about Nature and Forest Therapy (NFT) and decided to train as a Guide in September 2017.

Learning how to be on my own in nature in Tasmania’s wild West.

I experienced an amazing week-long intensive immersed in the Yarra Ranges engaging in mindful walks in nature every day.  NFT is inspired by the Japanese practice of Shinrin Yoku or forest bathing.  While learning the skills of helping others slow down using intentional invitations to connect with nature and ignite the senses, I learnt how to slow myself down even more.  Believe me, it is intensive.  Practising mindfulness every day takes discipline and practice when you are the kind of person that always has multiple projects on the go and a mind that never rests.  After a week, I just wanted to run or go for a long hike.  No more slow!  But seriously.  This is the practice that is going to sustain my health and wellbeing long into the future.  And there are a lot of scientific studies coming out now to prove it.  For me, it’s about finding the balance between living and working in the ‘real world’ and engaging with the ‘natural world’.  As Richard Louv says “The more connected to technology we become, the more nature we need to achieve a natural balance.”

Me and my fellow Guides during our training intensive in the Yarra Ranges.

Over the past six months I’ve learnt a lot about myself – about my ‘edges’ and how to dissolve irrational fears; about how to let go of agendas and trust nature will lead the way; what it means to live out your life according to your values and beliefs even when the chips are down; what it feels like to be part of a community of like-minded folk who also care about the planet and each other; the relief of discovering the beauty in humanity; and finding hope again after experiencing the resilience of nature.  I have a long way to go but I’m feeling much more connected to the more-than-human world than ever before.   On one of my recent Nature and Forest Therapy walks someone said ‘I’ve been practising mindfulness meditation for years, but I’ve never experienced anything like this before.’  I know right?  I’ve been there.  And now as an NFT Guide, I get to witness the personal profound insights others gain on my three hour slow wanders in nature.  I’m also buoyed by the possibility of people being inspired to take action against climate change and in their personal daily habits, because of their renewed sense of connection and care for the planet.  NFT has the power to do this too!

Guiding a Nature and Forest Therapy walk in Nambucca State Forest.

As I come to the end of my practicum I feel incredibly grateful for the support of my mentors, friends and family, the resources that allow me to follow my heart and dreams, and the start I had in life back on the farm that sowed the seeds of nature connection.

Happy ‘International Day of Forests’ to you.  Do your body, mind and spirit a favour.  Get outside, play, explore, skip, make art using nature’s treasures, gaze at water, climb a tree.  Don’t think about it too much.  Follow your instincts.  And when the forest speaks to you….listen.