MHF Newsletter October 2018 Volume- / Issue - 4

MHF Vision:

Creating Hope, People First, Better Mental Health

From the Executive Officer…

Celebrating mental health and wellbeing.

Mental Health Month is held in October each year in the ACT. This annual event celebrated in Australia and over 100 countries across the world is an effort to raise awareness of mental illness and promote positive mental health and wellbeing

The theme for Mental Health Month ACT 2018 is Identity & Growth.

Nearly half (45%) of the population will experience a mental disorder at some stage in their lives. Every year, almost one in five Australians (20%) will experience a mental illness.

Lots of activities are happening across the ACT to promote wellbeing, including a Men-tal Health Film Festival, mindfulness and relaxation workshops and more.

The annual Mental Health and Wellbeing Expo will be held in Garema Place (Petrie Plaza and City Walk, Civic), on Thursday 11 October, 11am to 2pm. Entry is free, and all are welcome. This year, there will be 70 stalls (including MHF), a sausage sizzle, live music and fun entertainment.

MHF has two major activities happening during Mental Health Month and we invite everyone to attend either or both.

• Wednesday October 17th - in partnership with This Is My Brave, MHF presents “Giving Stigma the Boot”

• Friday October 26th - MHF hosts Duncan n. Sargeant’s Annual Concert for Mental Health.

I look forward to seeing you at either or both of these fantastic events!

On another note, the Board of MHF is seeking expressions of interest from individuals to represent mental health service consumers on the Board. If you or anyone you know is interested, please contact MHF on one of the phone numbers below, or the email address below.

Please remember - mental health and wellbeing affects everyone. ..... Angie Ingram - MHF Executive Officer

FEATURES Page 2…..

Mental Health Month On the Spot - Khairul

Page 3…..

World Mental Health Day Page 4…..

Young People & Mental Health in a Changing

World

Kraft Korna & Fun Page 5…..

MHF Mental Health Month Shows

Page 6…..

Food to Ease Stress Page 7…..

Time to Change

MHF is a registered National Disability Insurance Scheme Service Provider

(PRN 4050001762) since June 2014

Contact MHF:

1800 985 944 (freecall)

02 6282 6658 (main)

02 6282 6674 (fax)

Info@mhf.org.au

Visit us:

11/70 MacLaurin Crescent

Chifley ACT 2606

www.mhf.org.au (web)

MHFACT (Facebook)

UPDATE YOUR DETAILS

Have you changed your phone number or moved to a new address? We need to know – contact MHF to update your details.

Canberra Mental Health and Wellbeing Expo

A free Mental Health and Wellbeing Expo is taking place in Garema Place in Civic on Thursday, 11 October 2018 from 11am – 2pm. The Expo showcases the amazing services available in the ACT that improve mental health and wellbeing.

October is Mental Health Month….. What is Mental Health Month and why do we need it?

10th October is World Mental Health Day…. Why does this happen? What is it all about? What do I need to do about it? Where can I find out more about it?

1. What is your position / role with MHF? - Recovery Mentor and Support Coordinator.

2. How long have you worked with MHF? - Three(3) years.

3. What do you like best about working with MHF? - The strong bond and rapport between team members. That is certainly one of the reasons I

have been with the organisation for all these years.

4. If you could sing 1 song on Australian Idol, what would it be and why? - Seasons In The Sun by Westlife, be-

cause it makes me remembering back to the memories that I had with my family, especially with my late father before he passed away. Love them to bits.

5. What is the weirdest thing a guest has done at your house? - There was this child who came with his Family. The child was so hyperactive, he went up and down the house as well as switching on and off elec-trical appliances many times. Until his family managed to get the situation under control, it was so hectic and strange to see the situation. I got used to the situation when I knew that there was something unique about this child.

6. What is the luckiest thing that has happened to you? - Being able to achieve and experience a lot of things throughout my 25 years of life so far. Hashtag BLESSED.

7. What movie quotes do you use on a regular basis? - Criminal Minds is not a movie, but I find the quotes that are mentioned at the beginning of every episode quite interesting:

1) "Ideologies separate us, dreams and anguish bring us together."

2) "Whatever we do for ourselves dies with us, what we do for others and the world remains and is immortal."

3) "Things are not always what they seem. The first appearance deceives many. The intelligence of a few perceives what was carefully hidden."

4) "I have seen children successfully surmount the effects of an evil inheritance. That is due to purity

being an inherent attribute of the soul."

What is Mental Health Month? Held in October each year in the ACT, Mental Health Month is an annual event celebrated in Australia and in over 100 countries to raise awareness of mental illness, reduce the stigma and discrimination against people living with mental illness, and promote positive mental health and wellbeing in the community. It also aims to promote the importance of early intervention practices for positive mental health and wellbeing.

Nearly half (45%) of the Australian population aged 16-85 will experience a mental illness in their life.

Every year, almost one in five Australians (20%) will experience a mental illness. During a one-year period,

anxiety disorders will affect 14% of the population and depression will affect 6%.

Mental Health Month ACT is coordinated by the Mental Health Community Coalition of the ACT in partnership with ACT Health and a collaboration of community organisations.

Mental Health Month ACT features a diverse range of fun activities including, a short film

festival, art therapy workshops, theatre show, expo and dragon boating on the shores of Lake Burley Griffin.

Why is Mental Health Month important? Each year 1 in 5 Australians are affected by mental illness, yet many don’t seek help because of stigma.

Approximately half of all individuals (45%) will experience issues with mental health in their lifetime. This could be you, a loved one, a family member, a friend, a colleague, a neighbour.

People struggling with mental health issues often find themselves isolated, lonely and left to cope on their own.

Mental Health Month is a yearly reminder of the responsibility we all share to reach out and support those in the community who suffer in silence.

Garden Gym! We’re always being told to eat more fruit and veggies and get more exercise with this diet or that exercise pro-gram. If the thought of donning the Lycra and heading to the gym has you reaching for the chocolate cake, what

about green gym? Get out into your sustainable garden for your daily workout. Sustainable gardening is not only good for the planet; it’s good for your health. There are more and more people using their gardens and growing fruit and veggies to help manage chronic diseases such as type 2 diabetes. Think about all the weeding, digging, mulching, planting, and raking you can do in your garden. Wow, what a workout. Not only that, your sustainable garden is a great mood booster, so it’s good for our mental health as well.

On-the-Spot Introducing….

KHAIRUL

Mental Health Foundation ACT - Services

The Mental Health Foundation ACT (MHF) is a

registered National Disability Insurance Scheme (NDIS)

provider (Registration number: 4050001762), and can

provide the following supports to NDIS participants from

the ACT and New South Wales:

• Accommodation/Tenancy

• Assistance – Life Stage, Transition

• Assistance – Personal Activities

• Assistance – Travel/Transport

• Assistance with Access/Maintain Employment

• Behaviour Support

• Daily Tasks/Shared Living

• Development - Life Skills

• Group/Centre Activities

• Household Tasks

• NDIS Plan Management

• Participate in the Community

• Personal Activities

MHF Provides these through:

• Support Coordination

• Support work – Residential and Outreach

• Residential Short-Term Accommodation

• Residential Supported Accommodation

• Plan Management

• Social Engagement Activities

(Listing is current as at 17 April 2018.)

DEFINING MENTAL HEALTH

Mental Health - a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community (WHO, 2001).

Mental Distress - a term used to describe the resulting experience a person may be having rather than a diagnostic term. Can occur at any point of the wellness to illness spectrum

Mental Ill-health - when our ability to think, feel and respond to others is interfered with. This often occurs in response to life events and stressors and may resolve over time or when stress is reduced. If ongoing or getting worse, a mental health problem can become a mental illness.

Mental Illness - is a clinically diagnosable illness that significantly interferes with an individual’s cognitive, emotional or social abilities. The diagnosis of mental illness is generally made according to the classification system of the Diagnostic and Statistical Manual of Mental Disorders (DSM). Mental Illnesses are diverse and each of these can occur with a varying degree of severity. Some examples of mental illness include Anxiety Disorders, Depression, Bipolar Disorder, psychotic disorders (such as Schizophrenia), eating disorders and personality disorders.

(from Wayahead - Mental Health Association NSW) www.wayahead.org.au

About World Mental Health Day – 10 October …. a day for global mental health education, awareness and advocacy.

An initiative of the World Federation for Mental Health to raise public awareness of mental health issues worldwide.

World Mental Health Day History World Mental Health Day seeks to raise awareness of mental health illnesses while educating the population and mobilizing efforts to support mental health. Mental health, which includes a person's emotional, psychological and social well-being, has become increasingly important in recent decades as an estimated 350 million people worldwide suffer from depression. In 1992, the World Federation for Mental Health (WFMH) established World Men-tal Health Day in an effort to promote education and advocate for mental health sufferers. The Foundation aims to provide further awareness and assistance for those suffering from a wide range of mental disorders in the hopes of saving lives and increasing quality of life for these individuals. World Mental Health Day is celebrated annually on October 10th.

World Mental Health Day Facts & Quotes

• The theme for World Mental Health Day 2018 is “Young People and Mental health in a Changing World”.

• Depression can lead to suicide. More than 800,000 people worldwide take their own lives every year.

• Suicide is the third leading cause of death in the world for individuals 15 to 44. Suicide rates have

increased by 60% over the past 45 years.

10-20% of children in the world experience a mental disorder. It is the leading cause of disability in youth. “Many people think that the worst thing in life was to end up alone. It's not. The worst thing in life is to end up with people who make you feel alone.” - Robin Williams, actor who committed suicide in 2014

More about the Garden Gym! In the garden, you are never alone! Staying active is important for us all, wheth-er we’re managing a chronic disease or not. So next time you read about a new miracle diet, superfood or exercise program and feel like hiding under the doona, remember you have your own green gym in your patch. Exercise, fresh air and growing your own tasty and healthy superfoods. Who needs fad diets or crowded gyms?

YOUNG PEOPLE and MENTAL HEALTH in a CHANGING WORLD

Young People and mental health:

Imagine growing up in our world today. Constantly battling the effects of human rights violations, wars and vio-lence in the home, schools and businesses. Young people are spending most of their day on the internet – ex-periencing cyber-crimes, cyber bullying, and playing violent video games. Suicide and substance abuse num-bers have been steadily rising, LGBTQ youth are feeling alone and persecuted for being true to themselves and young adults are at the age when serious mental illnesses can occur and yet they are taught little to nothing about mental illness and wellbeing.

Did you know that half of all mental illness begins by the age of 14?

The World Health Organisation (WHO) says that “half of all mental illness begins by the age of 14, but most cas-es go undetected and untreated. In terms of the burden of the disease among adolescents, depression is the third leading cause. Suicide is the second leading cause of death among 15-29-year-olds. Harmful use of alcohol and illicit drugs among adolescents is a major issue in many countries and can lead to risky behaviours such as unsafe sex or dangerous driving. Eating disorders are also of concern”.

The World Federation for Mental Health is focusing the 2018 WMHDAY campaign on Young People and Mental Health in a Changing World. They want to bring attention to the issues our youth and young adults are facing in our world today and begin the conversation around what they need to grow up healthy, happy and resilient.

KRAFT KORNA

BOTTLE CAP CHIME The principle is so simple and it can be put together in an infinite number of ways. Part of the fun is finding the bottle caps and the topper. If you don’t think you can get through enough soft-drink to collect enough bottle caps, you can order some caps on Ebay. This will give you a fun variety of colours.

Use an awl and a small hammer, punch a hole in two edges of each cap.

Depending on the number of caps in your chime, this may take a while.

Then use some pliers and jump rings to attach the caps together to make long chains.

Thicker rings work a little better, as the caps have a tendency to slip off smaller ones. Or you can use wire and create your own rings.

You can use a vintage colander, tin or pretty much any old thing as a topper, and punch holes along the sides and top to attach to the bottle cap chains.

These are so much fun, you will find yourself wanting to make some more!

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You’re Invited …

To the 2018 Annual Concert for Mental Health The Mental Health Foundation ACT & Eelworks Creative Services

Present:

“Don’t Call Him Ed” Featuring - Duncan n. Sargeant

together with: Mick Brown, Dene Burton & Music by MaD and guest MC – Nathan Harris.

When: Friday – October 26th

Where: Nation’sHeart Hall – 27 Rae St, Belconnen Time: 7:00pm (doors open 6:30pm)

Cost: $20.00 per person / Family pass (2 adults + 2 children under 16) $50.00 / Concession $12.00 / Mental Health Consumers $10.00 Why: a great night’s entertainment, fun and to fundraise for the Mental Health Foundation ACT

Tickets available from MHF—02 6282 6604—or at the door.

Raising Awareness For many years now, local musician Duncan n. Sargeant has created and performed his Annual Mental Health Concert to raise awareness about mental illness, raise funds for the Mental Health Foundation ACT (MHF), to entertain people and to demonstrate that despite living with a mental illness, individuals can achieve amazing things for themselves and their community. Sergeant himself is an example of such

achievements, being a highly accomplished musician and story-teller himself.

Sargeant was first diagnosed with schizophrenia and depression over 20 years ago and as a result has been hospitalised over 40 times. During this time, healing was, and still is, accomplished with the assistance of a guitar. He says: “Basically, it saved my life. It gave me the emotional release that I craved and gave me something to strive for”.

Performing his music and telling his stories has helped him make sense of the tragic illness that has at times seriously threatened his life.

The 2018 Concert for Mental Health – titled “Don’t Call Him Ed!” is to be held on Friday 26th October, at the Nation’sHeart Hall in Belconnen, starting at 7:00pm. Apart from Sargeant himself, the concert will also feature such gifted artists as Mick Brown, Dene Burton, and “Music by MaD”.

The concept of his “Concerts for Mental Health” was birthed in the Belconnen Theatre over 15 years ago. Since then, Sargeant has organized and performed in concerts to celebrate good mental health, to educate the public about mental health issues and to break down stigma and misinformation.

Sargeant’s concerts have been performed, and very well received, in various locations all around the city. The highlight for Sergeant was sharing the stage with one of Austral-ia’s finest cellist virtuosos, David Pereira at Tilley’s Devine Café, a much sought-after venue for quality live music.

Listing major influencers as: Eric Clapton, Leo Kottke and Bruce Cockburn, Sargeant plays mostly finger-picking guitar with his own unique style. Generally, he is seen with an acoustic guitar in hand. He plays most genres but what gets him most fired up is the blues. He also tells stories that leave the audience enthralled and sometimes in stitch-

es. When the audience leaves the concert hall, they really feel like they have got to know Duncan n. Sargeant.

GIVING STIGMA THE BOOT Dedicated to breaking the stigma surrounding mental illness, This Is My Brave Australia (TIMBA) uses live theatre shows to help give voice to those in the community who may be isolated through mental illness.

The difference is that a TIMBA show is not cast from experienced story tellers. The cast is drawn from members of the community. These brave people tell their stories from their own authentic lived

experience in a raw and honest way.

The theme of the MHF / TIMBA show is “Giving Stigma the Boot!” something that both organisations are passionate about.

TIMBA shows are about what it's like to live through mental illness and come out on the other side. The emotions from having experienced mental illness first-hand are raw, excruciating, thrilling, inspiring and so much more.

There is much more to a This Is My Brave Show including providing self-help pathways and reducing stigma. Come along and find out for yourself – watch our Brave people tell their stories.

7 Foods to Ease Stress and Soothe Anxiety Eat your way back to calm with these foods, which contain key nutrients to help relieve tension, promote relaxa-

tion and balance brain chemistry.

Eggs contain choline, a nutrient that’s needed for the production of acetylcholine, a neurotransmitter that impacts the portions of the brain responsible for regulating mood and reducing stress. In one study, people with the highest anxiety levels also had the lowest blood levels of choline. Eggs also contain vitamin D, which helps ease both anxiety and depression. Other good sources of choline are turkey, beef, seaweed, soy and Swiss cheese.

Try this: Mash peeled boiled eggs with avocado and minced red onion for a healthier egg salad; top a salad of grilled escarole, onions and olives with a soft-poached egg; layer fried eggs, sautéed kale and salsa on a warm corn tortilla.

Kidney beans are high in tryptophan, an amino acid that increases serotonin and has a calming effect. Several studies have linked low dietary tryptophan with increased anxiety and stress, and consuming more dietary tryptophan has been shown to reduce anxiety and depression. And kidney beans are rich in protein, also important for neurotransmitter production. Poultry, eggs, cheese and pumpkin seeds are also good sources of tryptophan.

Try this: Purée kidney beans with chopped onion, minced garlic, olive oil and cumin for an easy dip or spread; simmer kidney beans, yellow onions and tomatoes in coconut milk spiced with turmeric and cayenne for a traditional African dish.

Sweet potatoes are rich in fiber and complex carbs, which help keep blood sugar levels steady to balance mood. Studies show high-glycemic foods like white bread, pasta, cookies and cakes are associated with increased risk of anxiety. Other high-fiber, low-glycemic carbs include beans, winter squash, artichokes, collard greens, Brussels sprouts, raspberries and blackberries.

Try this: Cut sweet potatoes into strips, toss with olive oil and paprika, and roast until tender for healthier fries; simmer sweet potatoes, carrots and ginger in broth until tender, then purée with coconut milk & yellow curry.

Brown rice contains a variety of B vitamins, crucial for the production of dopamine, serotonin and other neurotransmitters that regulate mood. Thiamine (vitamin B1), has been shown to reduce anxiety and related symptoms, including headache, insomnia and nightmares, and in one study, adults who took a B-vitamin com-plex had fewer symptoms of anxiety and an overall improvement in mood. Other good sources of B vitamins: nutritional yeast, split peas, barley, oats, nuts and seeds.

Try this: Stir-fry cooked rice with diced carrots, green peas, scallions, eggs and tamari for easy fried rice; sauté cooked rice in butter with thinly sliced mushrooms, onions and almonds; mix cooked brown rice with mashed avocado, spread on a sheet of nori, layer with radish sprouts and shredded carrots then roll up.

Chard is high in magnesium, which modulates the release of stress hormones like cortisol and can reduce anxiety. Low levels of dietary magnesium have been linked with increased anxiety, and a magnesium

deficiency adversely affects probiotic balance in the gut and exacerbates symptoms of anxiety. Seaweed, pumpkin, peanuts, nuts, seeds, dark chocolate, avocado and spinach are also high in magnesium.

Try this: Sauté chopped chard with white beans, garlic and red pepper flakes; purée chard leaves with basil, garlic, olive oil and shredded asiago cheese for a nutrient-dense pesto.

Herbal tea Chamomile contains chemicals that reduce stress; in a study published in the Journal of Clinical Psychopharmacology, people who took chamomile for eight weeks had a significant decrease in anxiety. Lemon balm and skullcap work with GABA, a neurotransmitter that plays a role in calming anxiety. And in one study, passionflower was as effective at relieving anxiety as oxazepam, a pharmaceutical drug that helps treat anxiety and insomnia. Plus, herbal teas are a good substitute for caffeinated beverages, which can worsen anxious feelings and may even induce panic attacks.

Try this: Mix cooled chamomile tea with orange juice and fresh thyme sprigs and serve over ice; combine dried passionflower with dried hops, hibiscus and lavender then steep in hot water, strain and serve with raw honey.

Cashews are high in zinc, which is associated with the regulation of GABA and has an anti-anxiety effect. Zinc deficiency is common in several psychiatric disorders, including anxiety and depression, and studies show people with anxiety have lower levels of zinc. Other foods high in zinc: pumpkin seeds, adzuki beans, nuts, beef and chicken.

JOKE of the MONTH A man took his large dog to the vet and said to him: “My dog is cross-eyed. Is there any-thing you can do for him?” “Well,” said the vet, “Let’s have a look at him.” So he bent down and picked up the dog. He held him up so he could see his eyes more clearly. “Alright,” the vet said. “I’m going to have to put him down.” “What?! Just because he’s cross-eyed?” The man yelled. “No,” the vet replied. “Because he’s heavy.” (Joke thanks to: https://startsat60.com/entertainment/)

RECIPE of the MONTH Skinny Eggplant ‘Lasagne’

Ingredients https://www.sbs.com.au/food/recipes/skinny-eggplant-lasagne

• 50g raw spinach (or defrosted frozen spinach), chopped • 50g parmesan cheese, grated ● 200g mushrooms, chopped

• 100g cottage cheese (or ricotta) ● 1 fat garlic clove, crushed

• ½ red capsicum, deseeded and finely chopped ● 2tsp dried oregano

• 300ml passata ● 1 tsp dried basil

• 200g eggplant, sliced lengthwise in ½ cm strips ● 1 tbsp olive oil

• 12 cherry tomatoes, halved, or 6 larger tomatoes, chopped ● 50g cheddar, grated Instructions

• Preheat the oven to 200°c. • Finely chop the spinach and mix it with the parmesan and cottage cheese in a bowl, and

season to taste. • Place the chopped capsicum and mushrooms in a separate bowl along with the garlic, herbs, passata and

olive oil and season well. • Spread half of the veg mixture over the bottom of a rectangular ovenproof dish or tin, followed by alternating

layers of sliced eggplant and the cheese and spinach mix. The last layer should be eggplant. • Pour the rest of the veg mixture over the top and dot with the cherry tomatoes. • Cover the dish with foil and bake it for approximately 30 minutes or until the eggplant feels soft and thorough-

ly cooked. • Remove the foil and sprinkle grated cheddar over the top of the lasagne. • Put it back in the oven for another 10–15 minutes or until the cheese has melted and browned. Serve with a

crunchy green salad.

The best way to deal with the stigma associated with mental illness is through facts and a better understanding of mental health problems. From identifying the causes, pinpointing solutions, and ultimately recognizing that we are really dealing with medical issues.

The Dilemma Every year one adult in five, along with one child in ten, will have a mental health issue. These conditions can profoundly affect literally millions of lives, affecting the capability of these individuals to make it through the day, to sustain relationships, and to maintain work.

The stigma attached to mental health causes a damaging, albeit ill-informed, attitude, making it more difficult for those affected to pursue help. According to estimates, only about one-fourth of those with mental health problems undergo ongoing treatment. By stark contrast, the clear majority of those affected with these problems are faced with a variety of issues, ranging from isolation to uncertainty on where to get help or information, to relying on the informal support of family, friends or colleagues.

Do You See What I See? - is a style of thinking that challenges perceptions about mental illness in Australia and encourages everyone to look at mental health in a more positive light, in an effort to reduce stigma and make way for more people to seek the help and support they deserve. Stigma around mental illness due to misunderstanding or prejudice remains an issue in Australia, delaying or preventing people from wanting or feeling able to seek help, and impacting adversely on their lives. Misconceptions and misrepresentations about those experiencing mental illness are damaging to people’s lives. They may include references to people affected as being ‘scary’, ‘comical’, ‘incompetent’, ‘weak’ or ‘hopeless’ and can appear anywhere, from in the media and the arts to conversations we have at work, school or home. The reality is most people affected by mental illness can lead independent and contributing lives in the commu-nity, with the right treatment and support. With one in five Australians affected, they form part of our close

circles of family, friends and colleagues, and interact with us in our communities every day. There is a (global) movement to remove the stigma from mental health issues in the workplace, with a call to employers to pay more attention and to take a proactive approach in recognizing issues that may be mental health related. However, many workers do not feel comfortable sharing information about their mental health with those at work. This can be attributed to the stigma with which mental illness is likely to be regarded, as well as the perception that mental illness will interfere with work duties.

It’s time to look at mental illness in a different light – a positive light.

We can all do something to help shed a more positive light on mental health.