🌏Take A Global Deep Breath on May 13th
On May 13th, take one big pause together In a world full of constant news, chaotic schedules, and fast-moving technology, we could all use a big, deep breath. Join Headspace for a free, live virtual event on May 13th at 12pm EDT that connects the mind, the body, and communities around the globe. Meditation teacher Dora Kamau will lead a free, guided breathing exercise. No app or login required — just bring your open mind. Please see link below. Link for additional information
Otis Foundation holiday
Something positive. This is a pic of the resort in Port Macquarie, where I was on holiday last week with my daughter and partner. It was for 7 nights, provided by the Otis Foundation. It was absolutely fantastic and exactly what we needed. Prob the best holiday I’ve had in 11 (sadly) years. Very relaxing, beautiful, with lots of activities to do when we wanted to. I found out about the Otis Foundation through this site, so I’m hoping others will also follow suit and sign themselves up for this well-deserved free treat 😊. I signed myself up in early May, and was told I’d have to wait a while due to Covid, but got dates in early November, which was perfect timing after a couple months post radio. So check it out ladies, and hope to see your own holiday pics soon 😁👌🏻♥️ Otis Foundation
Beautiful songs/singing to lighten your day
I've just found this amazing Father & Daughter Duo who are doing the most gorgeous DUets of popular songs The Prayer https://www.youtube.com/watch?v=cqFCbtRz1Z0 Their other songs together: https://www.youtube.com/channel/UCR_SOhBL-5BSaIuqhj1U18g Feel free to add your own songs/videos
Breathing Techniques for Anxiety
Hi everyone In addition to the popular "take a deep breath" advice, thought I'd add some specific breathing techniques that can help you try and manage anxiety in the really stressful situations. I am not a doctor and if any of these exercises make you feel light-headed, stop immediately. For practising purposes, try them sitting upright. But they can be used in any position when anxiety starts to take over. Box Breathing Inhale for a count of 4 Hold for a count of 4 Exhale for a count of 4 Hold for a count of 4 Repeat Easy to remember because of the 4 x 4 x 4. 4 - 2 - 6 Inhale for a count of 4 Hold for a count of 2 Exhale for a count of 6 Repeat I found this one so useful when they were putting in the guide wire before surgery There is a longer version of this called 4 - 7- 8. But I struggle to hold my breath for 7 counts and exhale for such a long time. Nasal control Hold your finger against one nostril. Breathe in deeply. Switch your finger and hold against the other nostril. Breathe out fully. Repeat. When you get the idea of this, you don't have to physically hold a nostril. You can just visualise it. General info Something I have learned is that when people start to hyperventilate and say they can't breathe, they can't get air, they are actually over-breathing and taking in too much air. They end up taking short sharp breaths in and don't exhale. So if you can, remember to BREATHE OUT! If you can force yourself to expel as much air as possible from your body, your instincts kick in and you will have to take a deep breath in to compensate. If you can repeat the deep breathing a few times, you will find physiologically your body will start to stabilise - although you will still feel the panic in your mind. Concentrating on your breath and counting are about the only things that we can do in the present moment. Everything else in your mind is generally rehashing something that's happened in the past or worrying about something that might happen in the future. Breathing is right here, right now so focusing on how it feels to breathe, the sensation of air going in and out of your nose, lungs, mouth keeps you grounded and helps temporarily blocking out other distractions. Happy breathing!Try this app
I've been using an app called "Insight" for about 2 years now. It's free and available on iTunes and Google Play/android. It's a meditation/relaxation app. It has thousands of recordings covering a wide range of areas. It has new ones added every day. There are topics like sleep, stress, anxiety, relax, pain, mindfulness, motivation and spirituality. There are music only recordings, nature sounds and chanting. I have found the Yoga Nidra for sleep really helpful. There are also podcast type discussions. The recordings can be anywhere from 1 minute awareness of breath to 90 minutes of deep sleep meditation. Just a suggestion. You may find it useful or at least something new to listen to as a distraction.
Your day in three songs.
Hi beautiful people. I am a huge music fan and have found it so very important in helping to get through the last year. I have used it as a distraction to send me somewhere else when I have had to do something not so nice or when I was scared. I've used it to help the tears flow or not to. I use it to change my moods. My day is a good one so here's my playlist for today. Your Song Elton John (for no particular reason than it was playing in my head when I woke up) Get Rhythm Johnny Cash Three little birds Bob Marley I would love to hear yours.
I just wanted to share
Good Morning lovely ladies.. I hope you don't mind but I remembered a poem my Dad (passed) wrote many many years ago, he used to write a lot of little poems about life... well this one I found again after my recent diagnosis. and thought you all might like to read and have a little giggle.. Just on me I go up to Wollongong on Thursday to meet the Medical Oncologist and find out everything that is coming next... hoping you all had a good a weekend. much love x
How mental health affects physical health
Note from BCNA: The following is a guest post in a series we're bringing you this year. Dr Helen Donovan is a health psychologist specialising in initiating and maintaining long-term health behaviour change. Her experiences encompass: health coaching with individuals and groups developing, implementing and evaluating workplace health behaviour change interventions program management of health promotion programs lecturing in health behaviour change at Deakin University training fitness professionals in the health coaching methodology. Helen is also a group fitness instructor and loves to continually update her knowledge on the interplay between the biopsychosocial aspects of health. Helen was also on the team behind Revitalise with BCNA. Why is focusing on your mental health often the best remedy for your physical health? We have all heard before that our mental health is just as important as our physical health, and that the two are linked, but how much do we really believe that to be true – and therefore make choices that reflect that belief? Do you feel like you’re putting a whole lot of effort into healthy eating and exercise, but still feeling tired, overweight and stressed? When you’re stressed or anxious, there is a cascade of biochemical responses that occur in the body. This ‘fight or flight’ response is very useful in the short term, giving us a boost of energy and increasing our alertness to deal with perceived ‘threats’ in our environment. However, if stress becomes chronic, the elevated cortisol levels (the primary stress hormone) create physiological changes that inadvertently contribute to the build-up of fat tissue and to weight gain; cortisol increases appetite, and increases the storage of unused nutrients as fat. Our immune system suffers, we feel constantly unwell and lethargic, and this can lead to a downward spiral of behaviours that do not support our health. Have you noticed when you are stressed you are much more likely to reach for food (especially sugary or fatty food)? Often we describe ourselves as ‘emotional eaters’, but actually this desire to eat when we are stressed is a direct response to the biochemical reactions occurring in your body. You can start to shift this response with one simple little practice, described below. Do you also notice other behaviours? You might skip the walk you were planning, or even stay up late watching TV even though you’re exhausted? All of the related issues (poor sleep, irritability, weight gain, fatigue) then have a flow on effect through our lives – we don’t sleep well so we are more tired in the morning; this leaves us with less physical energy and resilience to make the effort to exercise or prepare healthy food; so we become more tired and more stressed. And so it goes on. The good news is, you can start to adjust your stress response RIGHT NOW, IN THIS MOMENT! You need one single minute of your time. Wherever you are, sitting or standing, take five full, deep breaths. Notice as you deepen and slow your breath, your heart rate slows and your blood pressure decreases. This is directly impacting on your stress response – you have the control! It sounds simple (and it is!) but it has also been shown to be clinically significant! As you take these breaths, bring your awareness to your body and notice if you are holding tension anywhere (neck, shoulders, jaw, …). As you exhale, consciously let go of this tension. Keep scanning your body as you breathe, from head to toe, relaxing every muscle. EXPERIENCE how different you feel after those five slow breaths. How can you do this both preventatively, and reactively? That is, how can you remind yourself to do this regularly throughout the day? Could you link it to an existing task (every time you go to the toilet!); or put a reminder somewhere you will see regularly? Practicing this strategy reactively means when you notice you are feeling stressed or anxious, practice the slow deep breaths. Notice how this helps to create a little gap between the stressful thoughts and the reaction – use this gap to remind yourself that you know what’s happening in your body, and there are other choices beyond the usual reactions. You are your best health coach. What are the three things that you are most likely to do when you are stressed or anxious? After taking 5 deep breaths, what would be three realistic alternatives? How can you remind yourself to practice these alternatives in the moment? Just like any changes, the more you practice, the easier it gets. Would you like to try a guided breath or mindfulness meditation? Try the free Calm app – available for download from iTunes or Google Apps. You can use it for two minutes or twenty minutes. Just like healthy eating and physical activity, practicing a little bit consistently, makes a significant difference.
Cancer Council Enrich Program
Hi lovelies, I know that previously we have had posts about the YWCA Encore program, helping those who have suffered breast cancer to exercise and be healthy using set physical exercises both on land and in an aquatic setting. Just thought that I would post for those that have not heard of the Enrich program which is run by the Cancer Council. I have completed both (was going to them at the same time) and find that both are fantastic to aid in getting moving and giving nutrition tips. The Enrich program does not have an aquatic element it is all done in the meeting room. Like the Encore program it is free and is held in various areas, although Enrich is open to anyone who has had a cancer diagnosis. Here is the link to the site should anyone wish to join. ENRICHing Survivorship program ENRICHing Survivorship is facilitated by an exercise physiologist/ physiotherapist, dietitian, yoga instructor and volunteers to restore your physical and emotional wellbeing after cancer treatment. The program runs one day per week for 8 weeks and each session is 2 hours. To view our upcoming programs, click the link below To find out more, contact us on 1300 360 541 or email enrich@nswcc.org.au https://www.cancercouncil.com.au/enrich/?utm_medium=email&utm_campaign=Survivorship%20News%20February%202018&utm_content=Survivorship%20News%20February%202018+CID_9f74529931ca870957618cfe24035139&utm_source=EDM_CM_survivorship&utm_term=here
Thankfulness
I just wanted to share my thankfulness with you and offer a word of encouragement. Last week was my 2 years "remission" mark for which I am very thankful. In that time I've had numerous surgeries, including breast reconstruction, chemo and am now on aromatase inhibitors for at least 5 years. It's certainly a road with many ups and downs, joys and griefs, and a community where amazing friendships are formed. After getting that clearance, I spent a lovely few days in the NSW Snowy Mountains with my darling hubby, and managed to walk to the summit of Mt Kosciuszko. I felt so emotional at the top - reflecting on the gift of health and life. It was also the achievement of a personal challenge - aromatase inhibitors cause me quite a bit of joint stiffness and pain, so I wasn't sure that I'd actually make it. I made sure I took my BCNA cap with me as a tribute to all those who struggle with the daily challenges of bc. I wanted to encourage those who are having a crappy time at the moment - it does pass, and you can continue on with wonderful things in life. They may be a bit different to things you did before, but life does that - it changes and shapes us and offers us new opportunities. Lots of love, Alison xx
