winter - stccc.org.au life winter.pdf · trainer gives us tips on how to keep exercising in the...

Winter

Meet Ros Derrett,our volunteer

2018

Make delicious minestrone

Exercising in winter

Don’t getSAD this winter

| Winter 2018 LIFE

Participating fully in community life is our aim at St Carthage’s Community Care. We support children, young people and adults with disabilities, people with dementia, older people and carers. We aim to eliminate the three plagues of loneliness, helplessness and boredom by offering opportunities to enhance people’s sense of belonging and well-being.

St Carthage’s is a proud, fully registered member of The Eden Alternative. The Eden philosophy believes that, regardless of age or abilities, life is about continuing to grow.

In 2016, St Carthage’s became the first Community Aged and Disability Support organisation in Australia to be validated against all 10 Eden Principles.

© St Carthage’s Community Care, 2018

Published by St Carthage’s Community Care3 Jubilee Avenue | PO Box 4028Goonellabah NSW 2480 AustraliaABN 67 164 776 714

T 02 6620 0000 or 1300 761 833F 02 6620 0066www.stccc.org.au

About St Carthage’s Community Care

Front cover – Maria Shikorr and May Bounds

This photo (left to right) – Carol Welsh (Support Planner), May Bounds and Maria Shikorr

How likely would you be to recommend this service to your family and friends?0 being Not at all likely; 10 being Extremely likely

Winter 2018 LIFE | page 3

Winter is such a special month. There is something invigorating about the cold, crisp air. We are very lucky on the North Coast to have such mild winter days, but our nights certainly remind us that we are in the coldest months of the year. I have to admit I do love settling in with a warm, cosy fire, a good book or maybe some hand stitching.

This edition, we focus on appreciating winter. Our columnist Christine Porter tells us how to be creative on those cold nights. David Hoffmann, our personal trainer gives us tips on how to keep exercising in the cold and we provide some good eating tips that are important to keep our body healthy and strong.

We have a feature article on Seasonal Affective Disorder, commonly known as the winter blues and how to manage it.

Building meaningful relationships is one of our Eden Principles and at St Carthage’s we offer different social groups that encourage and support people to engage with others. In this edition we show you three of our social groups that provide important roles in people’s lives.

And we introduce you to wonderful Ros Derrett, one of our fantastic volunteers who shares her story on why she gives up her time to help others.

Enjoy your favourite jumper this season!

Iris Ritt Community Services Manager

Hello

“People don’t notice whether it’s winter or summer when they’re happy.” – Anton Chekov

in this editionExercise in winter ....... 5

Our Eden alternative .................... 6

Ask the Help Desk ...... 8

Visit the beach ............ 9

Join one of our social groups .............10

Good food is good fuel ....................12

Volunteering ..............14

Meet Ros Derrett ......15

Seasonal affective disorder (SAD) ...........16

Winter art ...................18

If you have comments about any of the LIFE articles or any other topics you would like to read about, please contact the editor at [email protected]

| Winter 2018 LIFE

brumous(adj.) of grey skies and winter days; filled with heavy clouds or fog; relating to winter or cold, sunless weather. ORIGIN: FRENCHSource: other-wordly.tumblr.com

ARE YOU WINTER SAFE?Make sure you are fire safe this winter

with the Fire & Rescue NSW recommendations:

1) To test an electric blanket lay it flat on top of the bed, then switch it on for five minutes before

putting it on the bed for use to confirm that it is okay.

2) Use only authorised installers of fixed heating appliances.

3) If possible, in the kitchen keep a fire extinguisher and fire blanket placed near the exit.

4) Never leave burning candles or any open flame unattended.

5) Only use fuses of recommended rating and install an electrical safety switch.

6) Oil, gas or wood heating units may require a yearly maintenance check.

7) Place screens in front of open fires.

For other fire safety tips visit: www.fire.nsw.gov.au

Binge on Barbara or Bob or BillyWinter is a great time to stay indoors, and no better way to do it than with your favourite

actor. Whether you love Barbara Streisand, Bob

Hope, or Billy Connolly, settle in with popcorn and warm drinks with your favourite movies this winter. Check out

your library for free movies (you just need to

be a member).

Listening to music (especially slower tunes) can alter brain activity, which may lead to a reduction in stress and pain. Researchers have found that the brain’s response to music can help ease pain and depression. So in the colder winter evenings put some soothing music on and enjoy the moment.

Moods and waterWe know the importance of drinking water for a healthy body but studies have shown that even mild dehydration

can have an impact on our mood and energy levels. Researchers from the University of Connecticut found

that mild dehydration in participants led to differences in mood and increase in headaches and fatigue. Effects were found to be more pronounced in women than in men. So more reasons

to keep your fluids up this winter!

Don’t forget your Vitamin D!Vitamin D helps your body absorb

calcium, which is good for strong bones. One of the best sources of Vitamin D is from the sun. Living on the North Coast we have to strike a balance between too

much and too little sunshine. Another way to get your Vitamin D is through foods that contain Vitamin D such as oily fish like salmon and sardines, egg yolk, red

meat and cheese.

A hug in winter is a great way to

feel warm on the inside!

Got a head? Get a hat!We all know how important it is to wear a hat in summer to protect ourselves from the sun. Wearing a hat in winter will help to keep our body temperate stable. It’s a myth that we lose more body heat through our head than elsewhere. Any

part of the body that’s exposed to cold air will contribute to body heat loss. So wearing a hat is a sensible idea to help stay warm. A colourful one like this might cheer up a chilly winter morning!


Winter time is a challenge to even the most ardent of exercisers, with the cold wind, rain and general overcast days presenting hurdles to get moving. Some simple tips to keeping on track are:

HAVE GOOD CLOTHING PREPARED...

Suitable warm clothing that is light can make a difference. A tip in the colder times is to wear an old jumper that you have bought from the opp shop when you start. As you warm up and need to take it off, leave it at a spot you will come back to and pick it up. If someone else does decide they want it, then you haven’t lost something of great value.

Beat the winter exercise blues

HAVE SOME WATER READY WHEN YOU GET HOME...

Something warm is always good if you are cold, i.e. a hot cup of tea when you arrive home is always nice. Warming up from the inside as well as the outside is very soothing.

HAVE AN ALTERNATIVE EXERCISE OPTION READY...

If the weather is just unbearable, do something else. Set yourself up in a small space so you can do exercises like stepping up and down onto a box or step, squatting into kicks for a set time, or just pretending to spar against someone.

You want to keep your momentum up and not lose the results you may have achieved so far.

EXERCISE CLOSER TO HOME...

Keeping close to home can be reassuring when you are out on your own and the weather worsens. Also, having light and reflective clothing in dark evenings can literally be a lifesaver. And take a friend – two braving the conditions makes it faster and more enjoyable.

GETTING OUT IN THOSE SUNNY TIMES DURING WINTER...

Exercising during the day can make you feel warmer, brighter and as a bonus, will help with Vitamin D production to help facilitate and maintain healthy bones and teeth. The added bonus is that we don’t come out of the end of the cooler months with a dreaded winter coat!

FINALLY, TAKE MORE TIME TO WARM UP...

When it’s cold start a little slower than you would normally and ensure you take the time to stretch afterwards. We can accumulate tightness and pick up little niggles that can really hamper your exercise intentions as the colder months flow, so taking a little extra time on these measures can make a major difference in the long run.

Happy winter exercising and I will see you in Spring!

David Hoffmann is a personal trainer based in Lismore, who works with people, aged from 10 years to 94 years, and believes every body needs the benefits of exercise. You can hear David on ABC North Coast every Friday morning.

Take a walk in the crisp winter air in Tenterfield. Photo: Christine Porter

| Winter 2018 LIFE

Our Eden alternative

ABBIE’S STORY

It was a very hot Saturday and it was spent inside at Jubilee House. Abbie made pancakes for everyone at the house.

She broke the eggs into the bowl and whisked them together with sugar and vanilla, then milk and flour were added. Abbie stirred and stirred. There were lots of giggles and tasting. Abbie poured the mixture into a jug and then staff cooked them for her. Abbie helped to set the table and then sat with her friends and had pancakes and honey for morning tea.

Eden Principle 3: Loving companionship is the antidote to loneliness. In a human community we must provide easy access to human and animal companionship.

The Eden Alternate is a philosophy and a way of providing care to people that is designed to make daily encounters joyful and meaningful.

Using The 10 Principles of The Eden Alternative as our framework, we offer support, work together, and are committed to creating relationships that provide people with a pathway to a life worth living.

This ethos enables St Carthage’s Community Care to act, make decisions and support people to have the best life they can, regardless of their age, mobility and wellness.

Simply, staff learn about and understand people and use the information to create opportunities of joy, meaning, connectivity, security, autonomy, and growth.

IN MEMORY OF BILL TAYLOR 15/01/1934 – 12/02/2018

Bill loved to sew and made many different things over the years. With health declining Bill decided to make “Poppy Pillows” for his children, grandchildren, great grandchildren and some friends for Christmas 2017. Bill made over 50 pillows and is pictured with some of them above.

We miss that lovely smile and the little jokes Bill always had to tell.


AMY’S STORY

Amy’s had her first sleep over visit to Jubilee House. Amy shared many experiences with her friends. She played on the computer and used the Duplo blocks with her friends.

Amy was very helpful with taking things to the laundry, sweeping, wiping up, bringing dishes to the sink and packing away toys. Amy was incredibly grown up and slept in her room without needing anyone to sleep with her.

Eden Principle 5: Trust in each other allows us the pleasure of answering the needs of the moment. When we fill our lives with variety and spontaneity we honour the world and our place in it.

JAN’S STORY

Our lovely Jan Munday asked if she could learn to sew. We brought an overlocker into Jubilee House for Jan to use. As Jan has a lead foot we used a block to determine the correct speed for her to sew. Jan pieced together squares of fabric and sewed them together creating stripes. She then joined each long piece together to create a square. After completing the square Jan then stitched her patchwork square onto a piece of backing fabric. The next day Jan bought a cushion to place inside her sewing. She had completed her first cushion – a fantastic job! Jan was very proud of the work she had done.

After completing her first cushion, Jan decided that cushions would make a great Christmas present for her family and friends. Jan bought fabric, choosing great colours and textures. She needed thirteen cushions for her Christmas list.Over several visits to Jubilee House Jan stitched the squares together and stuffed many of the cushions with the stuffing she bought.

She was very patient as her project took a long time to complete. Eventually she had all the cushions completed.

Jan made gift labels for her gifts. This she did with stickers and glitter glue. They looked fantastic. Staff helped her to wrap her cushions and attached the gift tags. Jan’s cushion project was completed.

Jan showed she has much patience and persistence. Even though she was not sure how to use an overlocker she listened and watched. She was then able, with plenty of practice, to create beautiful Christmas gifts.

Eden Principle 6: Meaning is the food and water that nourishes the human spirit. It strengthens us. The counterfeits of meaning tempt us with hollow promises. In the end, they always leave us empty and alone.

| Winter 2018 LIFE

Ask the Help DeskDear Help Desk,

I receive a Social Support service each week and love the time I spend with my carer. I am going in to respite for two weeks but would still like for my Social Support visit to go ahead while I’m there. How can I arrange for this to happen?

Judy

Hi Judy

Your Social Support service can certainly still go ahead. All we need is the address of where you will be staying and we can visit while you’re there.

Dear Help Desk,

I am writing on behalf of my mother Doris who has her sister Gwen from Adelaide visiting for a few days. They are looking forward to looking in the shops and having a coffee together.

Would it be possible for Gwen to accompany mum on her socialisation service later in the week? Gwen is very independent and doesn’t require any assistance. The family would be happy to pay for Gwen to accompany mum.

Kind regards, Jane

Dear Jane

Absolutely yes!! St Carthage’s Community Care is an organisation that promotes the Eden Alternative philosophy and our vision is to enrich a person’s wellbeing by enhancing opportunities for companionship, usefulness, spontaneity and variety.

It is lovely that Gwen is able to visit and spend some time with your mum. It is definitely okay for Gwen to accompany mum on her outing and there will be no extra cost to the family. The community care worker who is assisting on that day will be notified that Doris will be accompanied by her sister Gwen.

Dear Help Desk,

As it is coming into the colder months is it possible for me to use my Home Care Level two package to purchase and install smoke detectors as I will be using my heater and electric blanket.

Regards Peter

Hi Peter,

Yes you can use your package to purchase smoke detectors for your home and have them installed. Talk to St Carthage’s about arranging the purchase and installation of the smoke detectors.

Remember, if you have any questions at all, call us. We are here for you.

Send us a question at [email protected] about anything to do with your St Carthage’s service.

What else can we do for you?If you or your loved one receive services from St Carthage’s, there might be other services that you need to live your life to the fullest. Talk to your Support Worker to find out if there is anything else we can do for you.

“Jen has a Home Care Package. When I went to visit her at home I found her sitting on her front verandah having a cuppa and reading our Autumn Life magazine. Jen said she was enjoying reading the stories and information in St Carthage’s magazine and looks forward to our next one.”


Visit the beach at the Gold Coast this winter

The Gold Coast City Council, in partnership with different organisations, has made it even easier for everyone to access the beach. Start at the viewing platforms at:• Kirra, Coolangatta, Rainbow Bay,

Snapper Rocks• Main Beach, Gold Coast• Mermaid Beach• Miami, Burleigh• Palm Beach, Currumbin• Surfers Paradise

• Tugun, Bilinga

BEACH MATTING AND BEACH WHEELCHAIRS AT BURLEIGH BEACH

Burleigh Heads Mowbray Park Surf Life Saving Club has trialled beach matting and beach wheelchairs at Burleigh Beach. Two beach wheelchairs and beach matting were available on Saturdays between 9am and midday. The matting was available for everyone. The trial ended on 29 April 2018 and was deemed a great success. See the website at the end of this article for details on the next trial.

PERMANENT BEACH MATTING AT SOUTHPORT BROADWATER PARKLANDS

Permanent beach matting is located near the swimming enclosure at the Southport Broadwater Parklands. The matting runs from the pathway to the hard sand and includes a landing section, which is partially covered by a shade sail. The matting is available for use anytime.

FLOATING PONTOON AND WALKWAY

There is also a floating pontoon and walkway in the parklands, which has been designed to provide access for everyone. The exact gradient of the walkway is subject to the tide. For more information about the parklands visit the Southport Broadwater Parklands website or phone 1300 465 326.

BEACH WHEELCHAIR LOAN

The Gold Coast City Council has donated beach wheelchairs to Tallebudgera Surf Life Saving

Club and Gold Coast Recreation and Sport who loan them free to community members.

Gold Coast Recreation and Sport has two types of beach wheelchairs available for community use anywhere on the Gold Coast. For more information call 07 5531 3312, Monday to Friday, 8am to 4pm.

Tallebudgera Surf Life Saving Club has one beach wheelchair available for community use in the immediate area. For more information call 07 5576 4415 or email [email protected]

LET’S GO SURFING DAYS

The Gold Coast Disabled Surfers Association holds ‘Let’s go surfing’ days at Currumbin. For dates and locations visit the Disabled Surfers Association of Australia website.

Sourced from http://www.disabilitysupportqld.org.au/portfolio-items/wheelchair-accessible-beaches/

Going to the beach in winter is a completely different experience: the fresh salt air, deserted sand, and that overwhelming feeling of being alive.

| Winter 2018 LIFE

Join in one of our social groups

JOIN OUR SENIOR DAY CLUB

Being part of the St Carthage’s Senior Day Club is a great way to learn new activities, participate in creative, social events and generally laugh and have fun. You will find that you will create friendships and be with people in a supportive and social environment.

There is lots of entertainment, laughter, mind stimulating games, exercise and fun in a relaxed atmosphere. The “club” members decide what hey would like to do and where they woul like to go on outings.

The Italian Senior Day Club socialise every Friday, speaking Italian, playing Italian card games and Tombola.

If your circumstances have changed, whether you have just moved to the area, lost your life partner or retired, contact us to find out to join one of St Carthage’s Day Clubs

“I had a client who joined the Monday Senior Day Club after her husband pasted away. She had never been a social person as her husband wasn’t very social. Her daughter talked her into joining the Senior Day Club. There was a great friendship formed between her and two other members. At the Day Club we started to call them the three amigos, as they would get up to all kinds of mischief together. They even started ringing to check on each other over the week. The Senior Day Club would go on outings every month to new places. The three would always love to have their photo taken together at the new places. They would all want a copy of the photo. After this lady passed away her daughter rang to thank us for helping her mum. The daughter said that her mother had the best time of her life over the four years that she was a member of the Day Club. She said she loved seeing her mum have such great friendships and that her mum saw and went to more places in those four years than she had ever been to in her life.”– Joan Raison, Senior Day Club Co-ordinator


ALWAYS HAVING FUN - BLOKE’S BUS GROUP

St Carthage’s Blokes Bus Group provides affordable weekly outings for men living with dementia. The blokes decide on what activities to do and where to go, and it is a great opportunity for friendships to be formed and skills to be shared. Our research, “Social Value Made Real” shows socialising improves people’s mental and physical health. Further it assists in the early identification of people’s changing needs.

ARE YOU A CARER? JOIN OUR CARERS’ SUPPORT GROUP

Getting out of the house and having respite is invaluable to a carer, and it is known to improve health and wellbeing.

Connect with other carers at our Carers’ Support Group. Be part of a supportive group that understands what it is like to be a carer. People who come to the Carers Support Group always say how they feel less alone as they are meeting others in the same situation.

For many, the Carers Support Group is the only respite they receive, and the carers have mentioned that it provides benefits such as:

• Having an improved relationship with the person they care for

• Feeling less anxious and stressed

• Having improved peer support.

By providing this support, carers are able to continue their caring role and in many cases, prevent early entry into residential aged care of their person.

Talk to St Carthage’s about joining the Carers’ Support Group and organising respite care for your loved one.

“Definitely the friendships. It was a godsend. I looked forward to it every month. I have a good family but it’s not the same as being able to talk to people who truly understand what you’re going through.”– Previous Carers Support Group Participant

“Mostly, I really loved having people to talk to and who could still laugh about things. It helped me change the way I saw my relationship with my husband and it helped me understand the changes. Helped me come to terms with the loss of my husband because I was his carer more than his wife.”– Jane, Carers Support Group Participant

St Carthage’s undertook research to monitor and evaluate the social value and impact of their two social groups, Blokes Bus Group and Carers’ Support Group. One of the outcomes suggested that involvement in meaningful activities such as social engagement can potentially slow down the progress of dementia.

Participants in the Blokes Bus Group say they:

• Feel less anxious and stressed

• Have an improved relationship with their carer

• Are more physically active

• Make friends, enjoy the connection and opportunity to chat and be with other men who become ‘mates’

• Have peer support

• Are more independent

Another important benefit is that the Bus Group offers respite for their carers. Carers say they feel less stressed and experience improved mental health.

The Blokes Bus Group has outings every Friday. Contact St Carthage’s Community Care for more information.

“The men can’t stay in the house all day they need to get out so they don’t get bored. The men’s group has let him settle down, he doesn’t say a lot about it but it gives him a purpose.”– Wife of a participant in the Bloke’s Bus Group

| Winter 2018 LIFE

Good food is good fuel for your body

Eating well provides essential nutrients that keep your body lean, lessen the chance of lifestyle diseases and recent studies suggest a more positive outlook. A healthier lifestyle doesn’t have to mean a complete overhaul. Make small and simple changes to give yourself the best chance of succeeding.

ONLY EAT WHAT YOUR BODY NEEDS

If you eat or drink more than your body needs, the extra kilojoules will be stored as fat. Some foods and drinks have more kilojoules than you realise and can quickly add up to putting on weight. Try these tips to shed kilojoules from your day.

• Eat foods from the five food groups each day and aim to include 2 serves of fruit and 5 serves of vegetables.

• Stop eating when you are comfortably full.

• Eat and drink smaller portions – for example swap a large latte for a small one

• Resist upsizing meal deals – they may be value for money but not value for health

• Don’t go back for seconds, save them for tomorrow night or freeze them for next week

• Share a starter or dessert with a friend

• Order your next takeaway meal with less kilojoules – takeaway outlets now have kilojoule information on the menu board

• Cut back on alcohol - drink slowly, set limits and stick to them.

• Snack less or choose healthy snacks such as fresh fruit, cut up vegies or yoghurt

• Eating a healthy breakfast will make you feel fuller throughout the day.

• Ask for skim milk instead of full cream milk with your coffee or tea.

FIT MORE FRUIT AND VEGETABLES INTO YOUR DAY

Fruit and vegetables can be the ultimate fast foods packed with vitamins, minerals and fibre to help you feel good, fight disease and keep your weight down. Take these easy steps to fit more fruit and vegetables into your day.

• Always carry a piece of fruit or vegetable with you

• Have a plate of cut-up fruit and vegies ready in the fridge to munch on

• Add extra vegetables to your curries and pasta

• Order your sandwich with salad

• Fill half your plate with vegies or salad

• Include a serve of fruit and vegetables with breakfast.

• Choose fresh fruit over fruit juice


MinestroneThe classic Italian winter soup to warm the heart and fuel the body. Serves 8

1/3 cup olive oil

2 onions, chopped

2 carrots, chopped

2 celery stalks with leaves, chopped

Bunch of Italian (flat leaf) parsley

Small bunch of fresh thyme

1 bunch of kale (preferably Tuscan kale – Cavolo Nero), chopped

1½ litre chicken or vegetable stock

1 cup white wine

A piece of parmesan rind (optional, but worth it if you have one)

1½ cups oven roasted cherry tomatoes (or 400ml tin chopped tomatoes, or 4 ripe fresh tomatoes)

1 tin cannellini beans

A couple of handfuls of small dried pasta (or dried spaghetti broken into smaller pieces)

Salt and pepper

Parmesan and olive oil to serve

In a large pot, warm the olive oil and sauté the onions, carrots and celery together with the finely chopped stalks of the parsley, for 5 minutes. Add the thyme and kale, and stir through. Then add the stock, wine, tomatoes, parmesan rind (if using) and bring to a simmer. Keep the soup simmering gently for 45 minutes, top up with water if it’s getting too thick. You’ll need enough liquid to cook the pasta, so add that together with the cannellini beans and simmer for a further 10 minutes. Check for seasoning, add salt and pepper to taste. Remove the parmesan rind and stir through the chopped parsley leaves. Serve topped with parmesan and extra olive oil swirled into each bowl.

Gluten free option: use gluten free pasta, or replace pasta with 2 potatoes that have been cubed and steamed.

DRINK MORE WATER

Sugary drinks such as soft drinks, energy drinks, sports drinks, fruit juices cordials and smoothies have more kilojoules than you think. It is easy to consume more than your body needs. Water is not only free; it contains zero kilojoules, can make you feel fuller and won’t go to your waistline. Drink water with your meals and whenever you feel thirsty.

• Make water your main drink

• Drinking a glass of water before a meal may help you eat less

• Keep a bottle of water on your desk

• Drinking icy cold water or adding some mint or lemon juice will make it tastier

• Only have one small glass of fruit juice a day

• Cut back on soft drinks

The Australian Dietary Guidelines provides advice about the type and amount of foods that are needed for health and wellbeing. See the NSW Ministry of Health’s website for more information on eating healthier.

© State of New South Wales NSW Ministry of Health. For current information go to www.health.nsw.gov.au

| Winter 2018 LIFE

Volunteer:change a lifeand yours

Volunteering is a wonderful way to gain life experiences, develop interpersonal networks and meet new people. It may in fact lead you on a path of personal discovery and enrichment, widening your horizons and uncovering new and exciting opportunities and relationships.

To volunteer with St Carthage’s Community Care is to become a part of a dynamic family – a family dedicated to enriching the lives of others. Our volunteers report a positive sense of self-worth and satisfaction.

The value of volunteers within St Carthage’s is immense and irreplaceable. It is ultimately about supporting people and having a positive and long lasting impact on their wellbeing.

To become a volunteer is to forget oneself, and immerse yourself in the lives and needs of others.

As a volunteer, our organisation will benefit from your time, knowledge, energy, skills and life experiences. Our volunteers are a rich source of inspiration and stimulation, providing our wider community with friendship, empathy and compassion.

We aim to match your own individual strengths and skills to those most in need of your civic participation.

Perhaps you have a love of cooking or craft, or skills in driving a bus, and so our Day Club would be a great environment for you to nurture others.

Maybe you enjoy creating personal relationships, so volunteering in our social network gives you the opportunity to connect with people and create lasting and meaningful relationships.

There are many avenues for you to explore on your path to volunteering at St Carthage’s.

We cater to your personal experiences and interests in helping you to discover where your individual skills would be of most benefit within the St Carthage’s community

Contact St Carthage’s about more information on becoming a volunteer.


Meet our volunteer,Ros Derrett

As a long-term resident of Lismore I am aware of the full and productive lives of many senior citizens who take advantage of the services of St Carthage’s Community Care. These people have contributed a great deal to our community in many ways, some have come from across the globe and as a great believer of life-long learning, I am excited by an opportunity to spend time with these folks and listen to their stories.

I have particularly enjoyed my time as a volunteer with the Senior Italians Day Club for over 5 years. I have learned to count in Italian, because we often play tombola (bingo), sing and laugh. I pick up great recipes as my volunteer colleagues and I prepare nourishing midday meals. I also drive the bus.

My personal and professional life has been connected to all levels of public education, the arts, festivals

and events and travel. Since my retirement from full time employment I have built on my experiences and contributed my skills while committing time and energy to weekly gatherings. I enjoy being a team player. I have a strong work ethic and I am reliable and punctual. I share these characteristics with my co-workers. And we all have a lot of fun together!

Having spent a great deal of time in various organisations and on diverse projects around the broader community over the years, I don’t think we should underestimate the value of people who see a need, want to champion a cause or feel strongly that they can make a difference in the way the challenges faced by organisations can be resolved.Ros Derrett OAM at lunch with

Italian Senior’s Day Club client Antoinetta Pagotto

I have been proud to be involved with St Carthage’s as a volunteer Board member for a few years and now as a day club supporter. This organisation played an important role in the life of my Mum for a time and I recognised the compassion and strength of the staff and volunteers in her experience of ageing. The organisation can accommodate volunteers for specific periods of time, on specific programs and support from some volunteers who have already stayed committed for over 20 years! Great role models!

It is worth considering how you could make it work for you. Consider your passions, your interests, your skills, the time you are willing to commit because you like being with people, show them respect and learn. Just saying. Enjoy! It’s easy!

Dr Ros Derrett OAM

Ros Derrett OAM as a volunteer bus driver at Senior Italians Day Club with St Carthage’s Community Care

| Winter 2018 LIFE

Seasonal affective disorder (SAD)Seasonal affective disorder or SAD is a mood disorder that has a seasonal pattern. The cause of the disorder is unclear, but it’s thought to be related to the variation in light exposure in different seasons.

SAD is characterised by mood disturbances (either periods of depression or mania) that begin and end in a particular season. Depression which starts in winter and subsides when the season ends is the most common. It’s usually diagnosed after the person has had the same symptoms during winter for a couple of years.

SAD is more likely to be found in countries with shorter days and longer periods of darkness, such as in the cold climate areas of the Northern Hemisphere.

CAUSES

The specific cause of seasonal affective disorder remains unknown. Factors that have been suggested that may come into play include:

• Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression.

• Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.

• Melatonin levels. The change in season can disrupt the balance of the body’s level of melatonin, which plays a role in sleep patterns and mood.

TREATMENTS FOR DEPRESSION

There’s no one proven way that people recover from SAD, and it’s different for everyone. However, there are a range of effective treatments and health professionals who can help you.

There are also plenty of things you can do for yourself to recover and stay well. The important thing is finding the right treatment and the right health professional for your needs.

WHO CAN ASSIST?

A range of individuals and organisations provide support for people experiencing depression. While some people may just need to get help from one particular type of health professional, other people may benefit from seeing various people for different aspects of their treatment.

WHO CAN HELP?

Different health professionals (such as GPs, psychologists and psychiatrists) offer different types of services and treatments for depression and anxiety.

Talk to your St Carthage’s Support worker or your GP about where you can get further help.

People with SAD depression are more likely to experience a lack of energy, sleep too much, overeat, gain weight and crave for carbohydrates.


WHAT WORKS?

Everyone’s different. Treatment needs to be tailored to your condition, circumstances, needs and preferences. Most people with anxiety or depression benefit from one or a combination of the following:

• lifestyle changes and social support

• psychological or ‘talking’ therapies

• medical therapies.

COPING AND SUPPORT

The Mayo Clinic provide some suggestions that can help you manage seasonal affective disorder:

• Stick to your treatment plan. Follow your treatment plan provided by your professional therapist and attend therapy appointments when scheduled.

• Take care of yourself. Get enough sleep to help you feel rested, but be careful not to get too much rest, as SAD symptoms often lead people to feel like hibernating. Participate in an exercise program or engage in another form of regular physical activity. Make healthy choices for meals and snacks. Don’t turn to alcohol or recreational drugs for relief.

• Practice stress management. Learn techniques to manage your stress better. Unmanaged stress can lead to depression, overeating, or other unhealthy thoughts and behaviors.

• Socialise. When you’re feeling down, it can be hard to be social. Make an effort to connect with people you enjoy being around. They can offer support, a shoulder to cry on or shared laughter to give you a little boost.

• Take a trip. If possible, take winter vacations in sunny, warm locations if you have winter SAD or to cooler locations if you have summer SAD.

Sources: Information is courtesy of BeyondBlue and the Mayo Clinic websites.

LIFESTYLE AND HOME REMEDIES

In addition to your professional treatment plan provided by a professional therapist, the Mayo Clinic suggest some ways you can start changing your home and lifestyle:

• Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.

• Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning.

• Exercise regularly. Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase SAD symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.

| Winter 2018 LIFE

Winter artby Christine Porter

Here on the mild north coast we don’t experience winter the way artists do elsewhere. My friends talk of ice in paint-water and studio heating bills. For us it’s just cooler days and more southerly winds. I need to paint faster with these shorter days, but the evenings have more space for quieter activities.

As artists we can make the most of what our version of winter has to offer.

USE THE LONGER NIGHTS TO DEVELOP MORE COMPLICATED PROJECTS

In ancient times, winter around the fire was about telling stories and doing handcrafts. Our winter can be constructive too.

REPLACE TV TIME WITH HEATER TIMEHave a regular night in front of the heater. Read, work on your craft, write, have deliberate conversations, listen to the night.

USE YOUR TV TIME TO DO THINGSPut a tray on a cushion and leave your project set up.

Choose something easy at first. Ask someone to teach you, or Google if you don’t know how.

• Embroider, knit, crochet• Set up a jigsaw • Collage or scrapbook a photo

album• Make a handmade book • Sort and label those old photos

USE THE COOLER DAYS TO GET OUT AND ABOUT

We’re just two hours from the New England Tablelands. I’ve painted many shearing sheds up there. Making artwork in those places in winter, you certainly know you’re alive! When it’s work I make the best of what I can, but painting on-site is one of my hobbies too.

My suggestion is that this winter we get out and experience winter from an artist’s point of view. Why not plan a day out painting locally, or take a drive to the New England region to feel their winter. Galleries have exhibitions, workshops and events. Cafés have hot chocolate. Or take your sketching gear, rug up and get out into the landscape, winter and all.

NEW ENGLAND TABLELANDS: GALLERIES, ARTIST STUDIOS AND WORKSHOPS Stanthorpe Glen AplinTenterfield MingoolaGlen Innes Guyra Uralla Walcha Armidale Inverell Tamworth Kentucky

HOW TO PAINT ON SITE: YOU WILL NEED• folding chair • hat and protective clothing• a pad of artist paper, or

ordinary paper• something to rest it on• a pen or pencil.

WHAT TO DO1. Find a comfy spot 2. Point your eyes straight ahead 3. Paint or draw what you see 4. When you get to the edge of

the page, or when it’s time to have a cup of tea, stop.

WHEN IT’S COOLER • find a spot out of the wind. Use

a building or car as windbreak/suntrap

• remember to keep the sun off your page

• wear warmer clothes: beanie, gloves, socks, raincoat as windcheater

• bring a thermos of warming soup, or coffee

• allow more breaks.

Christine Porter is a full-time professional artist based in Lismore. Her practice takes her across Australia’s heartland making artwork about Australia’s iconic shearing sheds. www.christineporter.com.au Image: Gate, 2017. Watercolour, 24 x 35cm


OrigamiOrigami is the art of paper folding, originating in Japan. The object is to fold paper to create a three dimensional object, without cutting, using glue or drawing.

ORIGAMI CRAB

ORIGAMI PIGEON

POSTAGEPAID

AUSTRALIAPRIORITY

If undeliverable, please return to:

St Carthage’s Community Care PO Box 4028 Goonellabah NSW 2480

...the time to light up and shineEXPERIENCE THE LISMORE LANTERN PARADE

The lantern is considered a positive metaphor for community optimism and hope throughout the world and it was from this tradition that the Lismore Lantern Parade was born, 24 years ago.

Held on or around the longest night of the year, the Winter Solstice, Lismore Lantern Parade winds around the streets of Lismore to finish this year in the Lismore’s Quadrangle. See incredible fire displays, parade bands, theatre, dance, music, and of course, spectacular lanterns.

Starting at midday there is plenty of street food, restaurants, market stalls and events to enjoy.

Take a warm coat and soak up the atmosphere of one of the region’s iconic events on Saturday 23 June.

For more information see www.lanternparade.com

Winter

Photography by Natsky

winter - stccc.org.au life winter.pdf · trainer gives us tips on how to keep exercising in the...

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