T H E
C A M B E R W E L L
CITIZEN YOUR GUIDE TO EVERYTHING LOCAL
BREAKING FREE FROM BURNOUT
Find out how to recognise burnout, and how to overcome it
S TAY I N S H A P E THIS SUMMER
Kickstart your summer fitness goals with the help of experts
G R E AT SUMMER READS
Your guide to the best books of the season
P L U S C ATC H U P O N W H AT ’ S H A P P E N I N G I N CAMBERWELL
ISSUE #12
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Find us at 208 – 210 Camberwell Rd, Hawthorn East (a few doors down from Rivoli Cinemas) Get your Christmas gifts at Dymocks Camberwell Christmas is fast approaching and we have some excellent gift options. Choose from our great range of books, including bestsellers, new release fiction, biographies and memoirs, cookbooks, and children’s titles. We also have games, puzzles, toys and more.
Open late Thursday - Saturday (until 9pm) Place your order by calling (03) 9882 0032 or emailing camberwell@dymocks.com.au Click-and-collect, phone orders, and home delivery options available.
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CONTENTS 4 • BREAKING FREE FROM BURNOUT
Feeling exhausted after lockdown? You could be suffering from burnout. Here’s how to recognise it and overcome it.
6 • SENSATIONAL SUMMER FRUIT
Summer signals the arrival of sweet and succulent seasonal fruits – and these are the best of them.
8 • STAY IN SHAPE THIS SUMMER
Kickstart your summer fitness goals with the help of Camberwell Junction’s health and fitness experts.
9 • GREAT SUMMER READS
From prize-winning authors to thrilling page-turners, here are the books to take to the beach, park or pool this summer.
10 • CAMBERWELL CATCH-UP
Catch up on what’s been happening in the Camberwell precinct.
LETTER FROM THE EDITOR As we emerge from several months in lockdown, many of us will be excited by the prospect of having a new lease on life. So why, even with life returning to some semblance of normalcy, do many of us feel exhausted? You could be suffering the lingering effects of burnout. Our feature Breaking free from burnout explores why many of us might be feeling lacklustre and what we can do to recover. With the summer season upon us, there are many things to look forward to – warmer days, longer evenings, and an abundance of fresh seasonal food. Undoubtedly, one of the best things about summer is the arrival of sweet and succulent fruit. You can find inspiration in our article Sensational summer fruit, which highlights some of the season’s best options and how you can enjoy them. The summer months will also inspire many of us to kickstart new fitness goals, but going from zero to one hundred overnight won’t do you any favours and could lead to injury. That’s why we’ve asked a couple of Camberwell Junction’s health and fitness experts for advice on building and maintaining fitness in our story Stay in shape this summer. It wouldn’t be a perfect summer without a good book, and we’ve got some recommendations in Great summer reads. From the next instalment by award-winning Australian author Hannah Kent to a bold debut that critiques race and privilege, these books are ideal to take to the beach, park or pool this summer. I hope you enjoy the reads in this issue.
Sharon Green Editor
EDITOR Sharon Green
CREATIVE DIRECTOR Steve de Niese JOURNALIST Seanna Cronin
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BREAKING FREE FROM BURNOUT Still feeling exhausted after lockdown? You could be suffering from burnout. Here’s how to recognise it and overcome it.
With the restrictions of lockdown behind us and the holiday season upon us, it’s a time for celebration and rejuvenation. So why, even with life returning to some semblance of normalcy, do many of us feel exhausted? After the nearly two-year rollercoaster that has been the coronavirus pandemic, you could be suffering the lingering effects of burnout. “Being ‘burnt out’ is a popular description for the effects of chronic stress that have been unaddressed and inadequately managed,” said clinical psychologist Dr Carly Ymer, of Camberwell’s Being Well Clinic.
According to Dr Ymer, the signs of burnout can range from poor sleep – difficulty either falling or staying asleep – to changes in appetite, mood changes such as irritability and dysphoria, social withdrawal, and general levels of both physical and cognitive fatigue. “Burnout can make it challenging to remain focused on your daily living and jobs, reduces feelings of satisfaction and connection, and is often described as ‘everything feels just too hard’,” she said. Considering Melbourne has the unenviable title of the world’s most locked down city, it comes as no surprise the impacts of the pandemic have left many Melburnians feeling stressed, isolated and drained. Dr Ymer said the chronic stress of multiple, lengthy hard lockdowns has pushed our adaptive coping mechanisms to their limits.
“ N OT A L L S T R E S S I S B A D , B U T I F W E D O N ’ T TA K E A D E Q U AT E S T E P S TO C O U N T E R A C T A N D R E J U V E N AT E FROM STRESS IT CAN BECOME TO X I C TO O U R P H Y S I C A L A N D M E N TA L H E A LT H – A L S O C A L L E D B U R N O U T. ” – D R C A R LY Y M E R .
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“Although we are generally quite adaptive to daily stress and elevated pressures in daily lives, we aren’t meant to experience these long-term like we have in the lockdowns of COVID-19,” she said. “As such our biological, emotional, cognitive and social resources have run dry and we aren’t getting refuelled by our typical pleasurable activities and experiences such as group fitness, family gatherings, dinner with friends, weekend getaways, and even simple things like brunches out and retail therapy.” The sudden restrictions on our movement, the isolation of working or learning from home, and the shrinking of our social circles also took a toll. “The effects of being confined to our homes, where we now sleep, eat, cook, clean, work, school, exercise and socialise all in the one place are
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significant and have certainly led to high tensions, strained relationships, loss of novelty and feelings of being trapped,” Dr Ymer said. “Add the secondary effects of lockdowns like loss of income, loneliness, difficulties or inadequacies of remote learning and working, and changed relationships – and instead of feeling invested, we feel detached and despondent.”
OVERCOMING BURNOUT The first step to overcoming burnout is to recognise it and how it is affecting you. You may be able to do this yourself, or with the help of your GP and a psychologist. Although burnout is common, it’s important to note that it is not recognised as a standalone clinical diagnosis and can often go undiagnosed or misdiagnosed for other mental health issues like depression. “Health professionals do not have burnout included in their education and so are limited in their capacity to diagnose and treat,” said UNSW Scientia Professor Gordon Parker. “Thus, many people get the wrong diagnosis, principally depression, and then the wrong treatment.” But this is changing. Professor Parker, founder of the Black Dog Institute, is one of Australia’s leading researchers of burnout and is the lead author of the new book Burnout: A guide to identifying burnout and pathways to recovery. His work is helping to uncover the biology of burnout and to inform strategies for recovery. The good news is it’s possible to recover, even from extreme burnout. “Identify what you can change and accept what you can’t so that your efforts and strategies are useful, effective and helpful,” Dr Ymer said. “Once you have recognised the signs and symptoms of your burnout make
There’s a new kid on the block Open 7 days from 6.30am Bookings welcome Please email hello@rumourhasitcv.com.au for private after hours events
a list of primary, secondary and tertiary strategies to manage and heal.” The first strategy is to focus on the basics of your health and wellbeing by establishing routines that are different from those you had in lockdown. This can be as simple as changing up what you eat, like swapping heavier food for fresh salads and seafood, to rearranging the furniture in your house, introducing indoor plants, and diffusing appealing scents like bergamot and citrus. “The brain responds so well to change and making these simple changes can feel so refreshing,” she said. Secondly, focus your efforts on reinvigorating things like relationships, personal interests, and hobbies. With Christmas just around the corner, you could start a new creative project like making gifts and cards rather than buying them. Or give the screen time a rest and try listening to podcasts or reading books. “Reach out to an old friend you haven’t seen much of through lockdowns and find a way to connect. Hearing from someone different, new stories, experiences and sharing your own with someone different from your inner circle can stimulate great feeling chemicals in the brain,” Dr Ymer said. The third strategy for healing from burnout is reconnecting with things that bring you meaning and purpose, and allowing yourself to feel optimistic about the future. Start to think about things you are excited to do again like travel, hosting family gatherings, weekends at the beach and adventurous experiences. “The brain loves to visualise and fantasise about pleasurable events, activities and memories,” Dr Ymer said. “You’ll feel a refreshing rush of dopamine, serotonin and oxytocin throughout your body. Start talking to family, friends and colleagues about what you’re excited about and get them talking about theirs too. “Shared hope and joy is a magical feeling that brings us healing chemicals in the body and sparks fresh new feelings.”
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S E N S AT I O N A L SUMMER FRUIT Summer signals the arrival of sweet and succulent seasonal fruits. Whether you like to enjoy fruits in a salad, juiced, in a smoothie or simply as they are, you can feel good about filling up on fresh produce that packs a nutritious punch.
ORANGES
GRAPES
MANGO
This juicy citrus fruit isn’t just a great source of vitamin C. Oranges are also rich in fibre and potassium, both of which support heart health, and antioxidants which help to lower blood pressure and cholesterol.
Grapes have been cultivated for thousands of years for winemaking. But these succulent orbs are just as good fresh from the vine and are loaded with antioxidants and vitamins C and K.
Mangoes are a great source of magnesium and potassium, both of which help to lower blood pressure. Rich in fibre, mangoes also aid digestion. Best of all, mangoes are versatile and can be enjoyed in a range of dishes.
Make: Add segments to your muesli and salads, or use the juice in salad dressings, marinades and cocktails.
Make: Seedless varieties are perfect for school lunch boxes and are easy to grab when you’re looking for a snack on the go. Try them frozen on a hot day – it’s like a tiny slushy exploding in your mouth.
BERRIES
NECTARINE
WATERMELON
These tiny and tasty fruits are full of flavonoids – in particular anthocyanins – which support cognitive function, act as antioxidants and have anti-cancer benefits.
A smooth-skinned stone fruit packed with nutrients, nectarines get their red-yellow colour from beta-carotene which our bodies convert into vitamin A.
Make: The most versatile of all the summer fruits, strawberries, raspberries and blueberries add beautiful colour to any dish. Mix your favourite berries with some Greek yoghurt and honey for breakfast, add them to a cheesecake, or let the kids help you make some berry kebabs.
Make: Char some nectarines on the barbecue and throw them in a salad with prosciutto, spinach and a cheese of your choice. They also pair well with prawns.
This classic summer fruit is both hydrating and delicious. The high water content helps you to feel full and at just 46 calories per cup, watermelon is the perfect summer snack for the health conscious.
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Make: Enjoy the soft flesh of this tropical stone fruit by itself, in a salad with mint and walnuts, on top of a pavlova, or as a cooling accompaniment to a curry.
Make: Freeze cubes or slices for a low-calorie alternative to ice cream, or pair watermelon with feta and mint in a sweet and salty salad.
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CAMBERWELL'S PREMIER FUNCTION VENUE
4 unique spaces 24 beers on tap hand crafted cocktail menu covered outdoor area food packages available ph: 9882 4216 to enquire
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S TAY I N S H A P E THIS SUMMER Kickstart your summer fitness goals with the help of Camberwell Junction’s health and fitness experts.
As the weather heats up, we all want to spend more time outside being active. But if you’re dusting off the swimwear and finding it doesn’t fit quite as well as you remember – you’re not alone. Everyone wants to look and feel great in summer, but going from zero to one hundred overnight –especially after months of lockdown – won’t do you any favours and could even lead to injury. According to the experts, building and maintaining fitness is all about slow and steady progress.
SET A REALISTIC GOAL It’s important to identify what you want to achieve and then make sure what you are doing aligns with your goal, said Vision Personal Training Camberwell co-owner Phil Lee. “Getting in shape requires time,” Mr Lee told The Camberwell Citizen. “The sooner you start creating those healthy consistent habits, the greater your chance will be of feeling better about your health and fitness.”
VARIETY IS KEY No matter what your fitness goals are, physiotherapist Leon Green of Life Ready Camberwell said it’s important to incorporate activity from the three main components of exercise. “You’ve got strength, endurance and mobility,” he said. “In any good quality health routine, you should have something from each of those elements.” Mr Lee recommends two to three resistance training sessions every week. And Mr Green agrees: “Strength training is not only really good for your muscles but really amazing for your tendons, bones and joints, if done properly”. And don’t forget about general activity which helps to burn extra calories and promotes mobility. “Walking is a great way to assist with improving body composition,” Mr Lee said. “If your goal is to trim off a little bit of body fat, then it’s important to walk for at least 60 minutes for it to be an effective fat loss tool.”
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STICK TO A ROUTINE – EVEN DURING SILLY SEASON Summer includes two of the biggest holidays of the year, and all of that socialising over food and drinks can make it challenging to stick to your fitness goals. Mr Lee recommends planning a holiday exercise routine. “People love routine and if exercise is a part of that then they tend to stick to it. Make sure it includes your two to three weekly resistance training sessions,” he said. “Plan active social catch-ups with friends. Don’t just catch up for drinks; use the quality time to do a workout together, go for a hike, bike ride or walk along the beach. Having an active social buddy can help with some extra external motivation and accountability.”
SLOW AND STEADY TO AVOID INJURIES Consistency not only leads to sustainable results, it also helps to prevent injuries. “We see injuries from inactivity but if you swing the pendulum too far the other way and overload too quickly, then we see injuries of overuse,” Mr Green said. “That doesn’t mean that you can never do that level of activity; it just means your rate of load has been too quick. “When you’re swinging that pendulum from being inactive to active, it’s got to be progressive and the best way to make sure that’s correct is to get someone to help you do it.”
GET THE RIGHT GEAR Dressing for success isn’t just about looking great in the gym, although there’s nothing wrong with that. Wearing the right footwear is essential to avoiding injury, especially when it comes to running and high-impact cardio training. “I always suggest you have the right shoe for the right job,” Mr Green said. “Don’t wear your walking shoes when you go for a run and don’t wear your running shoes when you do your strength work.” He recommends going to see the team at The Athlete’s Foot in Camberwell Junction for a footwear refresh.
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G R E AT S U M M E R R E A D S From prize-winning authors to thrilling page-turners, here are the books to take to the beach, park or pool this summer.
DEVOTION by Hannah Kent
WISH YOU WERE HERE by Jodi Picoult
Award-winning Australian author Hannah Kent, known for her bestselling debut Burial Rites, returns with her third novel. Following a group of Prussian Lutherans fleeing religious persecution for a new life in South Australia, Devotion tells the heartbreaking story of forbidden love between Hanne and Thea. God, society, and nature decree Hanne and Thea cannot be together. But within the impossible is devotion.
When Diana reluctantly goes on a holiday without her boyfriend, and becomes stranded due to the start of a global pandemic, she must venture beyond her comfort zone. In the Galapagos Islands, where Darwin’s theory of evolution by natural selection was formed, Diana finds herself examining her relationships, her choices and herself – wondering if, when she goes home, she too will have evolved into someone completely different. New York Times bestseller Jodi Picoult explores resilience in her latest novel.
DETRANSITION, BABY by Torrey Peters Reese had achieved what previous generations of transgender women could only dream of: a life of mundane comforts with her girlfriend Amy. The only thing missing was a child. But when Amy detransitioned and became Ames, everything fell apart. When Ames finds out his boss and lover, Katrina, is pregnant with his baby, he wonders if this is his chance to reconnect with Reese.
F I N D YO U R G R E AT S U M M E R R E A D S AT DY M O C K S C A M B E R W E L L 208 - 210 Camberwell Rd, Hawthorn East
WELCOME TO COUNTRY (Second Edition) by Marcia Langton In this fully revised and expanded second edition to her landmark travel guide to indigenous Australia, Marcia Langton offers a full range of indigenousowned and operated tourism experiences. Covering everything from tours and arts centres to insights into culture and history, the guide also includes an expanded directory, illustrated maps and photography by Wayne Quilliam. This is a must-read for every Australian.
ASSEMBLY by Natasha Brown Natasha Brown examines what it means to be free in this critique of race and privilege in modern Britain. Over the course of 24 hours, the narrator of Assembly receives a cancer diagnosis, decides not to tell her posh white boyfriend, accepts a long-awaited promotion, and questions her own existence. She has spent her 20s overcoming adversity but what has it all been for?
The online publication for smart, savvy women who are forging their own path shedef ined.com.au
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CAMBERWELL C ATC H - U P
There has been plenty of activity taking place in Camberwell Junction recently and lots in store for the coming weeks.
SUPPORT CAMBERWELL JUNCTION SHOPS THIS FESTIVE SEASON After what has been an incredibly challenging year, now more than ever, we need you to support your local shops at Camberwell Junction. Here are a few good reasons to shop local this festive season:
EMBRACE AN OPEN-AIR ENVIRONMENT Forget circling around stadium-sized car parks and fighting for a space, then having to trudge through crowded shopping malls. Instead, keep your dollar local and choose Camberwell Junction for a safe, open-air street shopping option.
SHOP LOCAL, SUPPORT LOCAL When you buy local, you support your local community. Camberwell Junction comprises many independent traders and family-run franchises that employ local workers, while several businesses support community charities and hire local students. Every purchase you make locally, whether it’s presents, decorations or the groceries for Christmas lunch, supports your local traders for another year.
DON’T RISK LATE ONLINE ORDERS CELEBRATE CHRISTMAS AT CAMBERWELL JUNCTION With Christmas fast approaching, Camberwell Junction is excited to make the festive season a pleasant and joyful time for all. To thank the community for their ongoing support throughout the year, Camberwell Junction traders will share the festive cheer as you complete your Christmas shopping. December will be a festive month, with entertainment in the precinct for shoppers to enjoy, including roving musicians and circus performers. There will also be a visit from Santa, so be sure to stop by and embrace the jolly atmosphere. Join us at Camberwell Junction from 11am – 2pm on the following dates: • Saturday, December 4: Roving entertainers, including live musicians and circus performers. • Saturday, December 11: Roving entertainers, including live musicians and circus performers. • Saturday, December 18: See Santa doing laps around Camberwell Junction precinct on a motorbike with sidecar. There will also be roving entertainers, including live musicians and circus performers.
WHERE’S RUDOLPH? Santa’s reindeer are hiding around Camberwell Junction and he needs your help to find them in time for Christmas! Join our annual tradition of finding Rudolph and all of Santa’s reindeer on posters in shop windows across Camberwell Junction for your chance to win. Tell us the shop name where you found Rudolph for a chance to win a $500 shopping voucher, plus each other unique reindeer you find gives you one entry in our bonus prize draw. Full details: camberwellshopping.com.au
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Avoid the anxious wait for parcel deliveries as Christmas edges closer, and having to explain failures of logistical supply chains to disappointed kids on Christmas morning. Shop early and in-person at Camberwell Junction to secure your gifts and have them ready for Christmas Day. No matter what you’re looking for, Camberwell Junction has it all for your Christmas shopping needs this year.
JOIN THE VIP LIST ACCESS LATEST OFFERS AND NEWS Once a month we send out an email newsletter that shares latest offers, competitions, local news and ‘Meet a Trader’ stories. It’s a great way to stay up to date on everything happening at Camberwell Junction. Sign up at camberwellshopping.com.au
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SHOP SPOTLIGHT Highlights and happenings in the Camberwell Junction shopping precinct
ARE YOU A COFFEE LOVER? A COFFEE ADDICT? THEN GET YOURSELF TO 1961 COFFEE ROASTERS IN CAMBERWELL JUNCTION FOR A CUP OF MELBOURNE’S FINEST.
TO FIND BEAUTIFUL, INTERESTING, AND ONE-OF-A-KIND GIFTS AND STATIONERY, HEAD TO PAPER REPUBLIC IN CAMBERWELL JUNCTION.
FOR THE ULTIMATE PAMPER SESSION OR TO SIMPLY TREAT YOURSELF, INDULGE IN A TREATMENT AT ENDOTA SPA IN CAMBERWELL JUNCTION.
SHOP NEWS BENDIGO BANK
KAVALRI JEWELLERY
Bendigo Bank has moved to a new location in the Camberwell Junction precinct. Find them at 499 Riversdale Rd.
New to the Camberwell Junction precinct, Kavalri Jewellery is the destination of choice for those after the finest bespoke diamond engagement rings, wedding rings and jewellery. Their experienced consultants will help you find your perfect piece.
499 Riversdale Rd
BUFF NAIL STUDIOS 564 Burke Rd
Located in the heart of Camberwell Junction, Buff Nail Studios offers a full suite of hand and foot care services including manicures and pedicures, nail extensions, enhancements and add-ons.
CALL ON CLARE 558 Burke Rd
New to Camberwell Junction, Call on Clare is a provider of in-home nursing and support worker care. They offer in-home care, palliative care, transport with care, nursing care, respite care and social support.
DYMOCKS CAMBERWELL 208 – 210 Camberwell Rd
Dymocks Camberwell has returned to the Camberwell Junction precinct and has reopened at 208 – 210 Camberwell Rd, just a few doors down from Rivoli Cinemas. Visit the store in person or place an order by calling (03) 9882 0032 or emailing camberwell@dymocks.com.au
ICONIC ESPRESSO 726 Burke Rd
A new arrival to the Burke Hill area of the precinct, Iconic Espresso is a cafe that offers incredible coffee and a mouth-watering menu of breakfast and lunch options. Open daily from 7am – 3pm.
Suite 5, 235 Camberwell Rd
MIDAS
656 Burke Rd Midas is an iconic shoe brand synonymous with uncompromising quality and timeless elegance, and has arrived in Camberwell Junction. Inspired by the latest looks from Europe, Midas strives to bring fashion-forward pieces to Australian women of discerning taste.
MONET DE FLEUR 712-714 Burke Rd
Flower shop Monet de Fleur has moved to a new location in the Camberwell Junction precinct. The store is now located at 712-714 Burke Rd, near Camberwell train station.
RUMOUR HAS IT 2 Monteath Ave
A new arrival to the precinct, Rumour Has It is a cafe that offers the simple things, done well. Their philosophy is that good food should be uncomplicated, and they provide service that is attentive and always adorned with a smile.
Camberwell Catch-up is sponsored by the Camberwell Centre Traders Association camberwellshopping.com.au
AT
Camberwell junction Camberwell Junction traders
thank you for shopping local this Christmas
SATURDAY, DECEMBER 4 and SATURDAY, DECEMBER 11 11am – 2pm
Roving entertainers, including live musicians and circus performers.
Camberwell Shopping | Burke Road & The Junction
SATURDAY, DECEMBER 18 11am – 2pm
SEE SANTA! Spot Santa doing laps around Camberwell Junction on a motorbike with sidecar. There will also be live musicians and circus performers roving around the precinct.
CAMBERWELLSHOPPING.COM.AU