Welcome
I can’t quite believe that we are three weeks away from Christmas. I’m sitting here writing this just days away from putting our Christmas tree up and yet I haven’t organized anything for Christmas, nor written a shopping list, let alone purchased any pressies. I’m just not ready for 2024 to end yet. I’m still referring to things that happened back in January as ‘a few months ago’. Where has the last 12 months gone?
And while we are enjoying the end of year celebrations at school with our kids, and they are excited to be starting their advent calender in days, it all feels surreal. Surely I’m not the only one feeling like this?
Don’t get me wrong, I love Christmas! This time of year is magical. It always has been. Even before we had kids, my mum always kept the magic of Christmas alive every year even as ‘big kids (aka adults)’. There’s such a beautiful atmosphere in the weeks leading up to Christmas Day, seeing all the lights on the houses in our neighbourhood and the yummy festive food.
So as I adjust to the reality check of the calender days passing by, I’d like to take this opportunity to thank everyone who has been a part of our community this year. Our advertisers, contributors and readers – we do what we do for you.
From our family to yours, Merry Christmas Coasties and a happy and safe start to 2025!
Enjoy the summer xx
Tanzie&Luke
Art Director/Editor
Tanzie Carpenter tanzie@onthecoastpublications.com.au
Production Luke Carpenter luke@onthecoastpublications.com.au
Editor Jessica Sanford editor@onthecoastpublications.com.au
Publisher
Tanzie Carpenter / 0414 611 851 Luke Carpenter / 0405 449 339
trading as On the Coast Publications ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261 onthecoastpublications.com.au
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Printing Spotpress Pty Ltd / 02 9549 1111
Cover image
Crystal Gail Photography crystalgailphotography.com.au Facebook – crystalgailphotographer Instagram – @crystalgail_photography
Imagery freepik.com
Contributors
Carin Clegg, Simon Tarrant, Jacqui Bilson, Louise Hurley, Alyssa Said, Alita Blanchard, Sam Woods, Jordi Woods, Dr Nicholas Altuneg, Dr Carly Walker–Smith, Alex Wilson, Selina Chapman
4 Beyond the classroom: How St Philip’s Christian College Gosford’s SmartTrack program redefines high school education
7 EUC: receive the urgent care you need, when you need it
8 Happy, healthy holiday habits
10 Cost of living: what is your family’s biggest expense?
13 Ess ential tips for preparing for your first family law consultation
14 Ladies, it’s time to lift
16 Five tips for nurturing your child’s balanced eating habits this Christmas
18 Radical s elf–care for Mothers: why it’s critical and how to start
21 Start the New Year feeling fresh
22 Through their eyes: understanding your child’s visual growth
Wellness wis dom: Navigating female hormonal changes 26 The Gift of Ac ceptance
Finding hop e 30 Set sail: Summer @ The Art House 2025 Program Announcement
Beyondthe Classroom:
HOW ST PHILIP’S CHRISTIAN COLLEGE
GOSFORD’S SMARTTRACK PROGRAM REDEFINES HIGH SCHOOL EDUCATION
For too long, high school has been a one–size–fits–all experience focused primarily on academic achievement. But at St Philip’s Christian College Gosford, the HSC SmartTrack program is rewriting the script by offering students an education that blends academic studies with practical skills, vocational training, and real–world experience. This unique approach to learning is helping students on the Central Coast transition from school to the ever–changing world of work in a meaningful and enjoyable way.
YEAR 11 & 12 –REIMAGINED
Unlike the compartmentalised learning in traditional schools, HSC SmartTrack’s layered curriculum encourages students to engage with core subjects—English, Maths, and Work Studies—together. This integration fosters a deeper understanding of each subject’s relevance to real–world contexts, bridging gaps often left in conventional education. Students may spend a day tackling projects that require skills across multiple subjects, developing their critical thinking and problem–solving abilities. They are also working in teams in ways that prepare them for being a colleague.
PRACTICAL EMPLOYABILITY SKILLS
HSC SmartTrack doesn’t stop at academic subjects. Students dive into practical skills such as event planning, marketing, financial management and service trip planning. These experiences equip students with the tools they need for success beyond the classroom. For example, a student might spend a day managing a project, developing skills in team management and graphic design—experiences that build confidence and readiness for future careers. They are also asked to lead meetings or mini–lessons
for small groups, pitch ideas to College leadership, and partner with community or charity organisations by leading fundraising and awareness campaigns.
A HEADSTART ON YOUR CAREER
A defining feature of the HSC SmartTrack program is its integration with vocational training. Students participate in VET courses and apprenticeships in fields like electrotechnology, carpentry, education and retail services, instead of mainstream elective subjects. By the time they graduate, students have two years of part–time work experience, often with qualifications that give them a head start in the workforce. This approach not only fulfills academic requirements but also provides hands–on experience, positioning students for meaningful careers directly after school. The addition of these courses into the students’ non–ATAR, Stage 6 schooling pathway allows young adults to complete their Higher School Certificate and at least part of a nationally recognised qualification over Years 11 and 12, providing them with a headstart on their chosen career. For students unsure of their calling beyond school, the pathway allows them to equip themselves with real–world skills and experience while they try out
industries and courses that interest them.
Thanks
to SmartTrack,
I’ve
grown in gratitude, and in self awareness.
I will
never forget the practical skills or the safe environment our teacher provided, to help us better transition to adult life
WHAT SETS HSC SMART TRACK APART?
The flexible delivery of the school–based core subjects affords students time to complete their required TAFE days or VET subject classes, either off–site, online or here on campus, without missing multiple subjects. The focus for learning while at school is preparing for the world of work beyond school and is mostly project–based. This means that assessments are mostly completed on class days, and there is a reduced likelihood of students needing to sit HSC exams at the end of Year 12. The “part–time school, part–time work” model helps students ease into
the workforce, starting with one day a week of paid or volunteer work as part of the industry engagement experience that builds up the young adult learners. As they gain skills and experience in their employment, traineeships or apprenticeships, they can take on more responsibility and are mentored through their experience in a safe and supportive environment. The beauty of this pathway is that individuals can be proactively working toward their career goals while still enjoying the College community and events, such as sports carnivals and musicals. HSC SmartTrack students are also invited to apply for student leadership roles and participate in service activities within the wider community. No matter what vocational course they have chosen, students are mentored and coached by experienced staff, who support them
as they navigate the world in a critical stage of their lives.
DOING SCHOOL DIFFERENTLY AT SPCC GOSFORD
In an era where many young people leave school unprepared for real–world challenges, SPCC Gosford’s HSC SmartTrack program stands out. By blending academics, vocational training, and practical skills, it prepares students not just to succeed on exams but to thrive in life. It’s an innovative
These experiences equip students with the tools they need for success beyond the classroom
model that could reshape the future of education, equipping young people for real careers and meaningful lives.
St Philip’s Christian College Gosford 20 Narara Creek Rd Narara NSW 2250 Phone 4331 4400 | spcc.nsw.edu.au/gosford
SPCC Gosford
St Philip’s Christian College Gosford spccgosford
EUC RECEIVE THE URGENT CARE YOU NEED, WHEN YOU NEED IT
Connection is a huge part of living on the Coast, and we love getting to know the people that make up our thriving community. This month, we chat with Emergency Physician, Hemal Patel, a founding member of the EUC Clinic, based in Tuggerah.
CAN YOU TELL US A BIT ABOUT YOUR BACKGROUND?
I’m a consultant in emergency medicine with extensive experience in both clinical practice and academic coordination. My work extends into simulation–based training, podcasting on urgent care topics, and collaborating on educational modules focused on safety and quality.
DID YOU ALWAYS WANT TO PURSUE A CAREER IN THE MEDICAL FIELD?
Yes, I’ve always been drawn to the challenges and impact of medicine, especially the rapid decision–making and direct patient care involved in emergency medicine. The opportunity to support and teach future doctors has also been a rewarding part of my journey, complementing my work in emergency and urgent care.
FOR YOU, WHAT WERE THE DRIVING FACTORS TO BE A PART OF OPENING EUC?
Opening the EUC clinic was inspired by a desire to fill a unique need in the local healthcare system. I saw an opportunity to bring specialised
emergency care closer to the community, providing quick, high–quality care without the need for a hospital visit. It’s been exciting to build a service where we can offer comprehensive care – including X–rays, blood tests, and specialised assessments – all within a single visit.
THE NATURE OF EMERGENCY CARE MEANS EVERY DAY IS DIFFERENT, BUT CAN YOU TAKE US THROUGH A TYPICAL DAY AT EUC?
A typical day at EUC begins with preparing for a range of cases, from injuries to acute medical concerns. The clinic team sees each patient, ensuring they receive thorough assessments and treatment options. My role often involves not only consulting but also overseeing that each aspect of the clinic’s care standards is met. It’s fast–paced, with each day bringing something new and challenging.
WHAT HAS BEEN THE BEST THING ABOUT BEING A PART OF EUC?
The best part has been seeing the direct impact we have on our community. There’s a sense of fulfilment in knowing that we’re offering a reliable, patient–centred service in a convenient setting. I’ve also appreciated the professional growth and the chance to innovate and refine our clinic’s services to better serve our patients.
WHEN YOU’RE NOT AT EUC, WHAT DOES YOUR DOWNTIME LOOK LIKE?
In my downtime, I enjoy
drumming, playing squash, and running. These activities help me recharge and stay grounded amidst the demands of my work. Plus, they’re a great way to balance the intensity of emergency care and teaching with something physically engaging and relaxing.
The opportunity to support and teach future doctors has also been a rewarding part of my journey, complementing my
work in emergency and urgent care
WHAT ARE THE THINGS YOU LOVE ABOUT WHERE WE LIVE HERE ON THE COAST?
Although I now live in Newcastle, I lived on the Central Coast for many years and have continued working here for over a decade. The Coast has its perks! I enjoy the natural beauty of the area, from the beaches to the lush landscapes, which provide a perfect backdrop for unwinding after a busy day. It’s a wonderful place to work, with a community that truly values accessible, high–quality healthcare.
GET IN TOUCH?
contactus@emergencyurgentcare.com.au 02 4313 0103
Unit 3A, 152–156 Pacific Highway, Tuggerah 2259 NSW
HAPPY, HEALTHY holidayhabits
BY CARIN CLEGG, ACCREDITED PRACTISING DIETITIAN
Here are twelve happy healthy holiday habits to keep everyone feeling fabulous during the festive season.
Ask for gift suggestions
For many families, receiving lots of stuff with all the packaging and gift wrap, then having to find a place for said stuff can get quite overwhelming. So, asking people what they might like if you do want to give a gift can be helpful for all.
Choose active gifts for young and old
We all want to reduce our screen time, move our body more and experience the joys of life. Consider gifts of activity and participation. Joining together to buy vouchers to classes, sport equipment or adventure vouchers will be loved longer.
Walk, run or ride around your neighbourhood to see the Christmas lights
Spending time with a friend or your family to go around your neighbourhood during the long summer evenings can be a great way to relax after a busy day.
Bring something nutritious and delicious
Remember, trying to ration out ‘sometimes’ foods when there is already a huge stock from birthdays, Easter, Halloween, and other celebrations spread out over the year can be difficult for families. Avoid opting for cheap ‘sometimes’ foods, which most people are trying to limit.
Something fresh and homemade is always going to be tastier and more valued by everyone at the party. Some
Selecting one food and bringing it to all your social gatherings makes it a routine and makes nutritious choices easier. For example, I am the salad person, so I always bring a salad. Another person might be the veggie stick person or fruit platter person.
Consider gifts of activity and participation. Joining together to buy vouchers to classes, sport equipment or adventure vouchers will be loved longer
Practise mindful eating
Enjoy the full experience of eating. Slow down and take it all in. The smells, the texture, the memories of past. Be present in the moment and enjoy your food. Savour the flavours of your favourite foods rather than over–eating them.
Hunger monitoring
Often at social events we don’t notice how much, and what exactly, we eat.
fruit, nuts, cheese and crackers, veggie sticks and dips are great nibbly options.
Manage leftovers
Portion out and share leftovers with your guests. Encourage guests to bring dishes with lids or a container so everyone can take some food home and eat the next day.
You can also freeze leftovers such as slices of meat: for a quick meal, fruit: for a smoothie or homemade ice blocks, and even bread and cake.
Savour the full experience of the festive celebrations without too much overindulgence, waste and discomfort. It might also prevent you from wanting to make some drastic fantastic New Year’s ‘diet’ resolutions that you will find too hard to stick to.
Plan other activities after eating, go for a walk, play a game or sing carols
We all eat for reasons apart from true hunger and we can retrain our body to get back in touch with our true hunger.
Over the day, think about what your hunger signals are telling you. Aim to avoid being starved or stuffed. Honour your hunger by eating when your body needs to and aim to eat to 70 percent full.
Label reading
Compare similar products using the per 100g column on the nutrition information panel to help you make the best choice. Choose foods that are –
low in fat: less than 3g fat per 100g.
low sugar: less than 5g per 100g.
high in fibre: more than 3g per 100g.
Opting for mostly fresh wholesome foods means you do not need to read food labels.
Alternate soft drinks or alcohol with water
Water helps us stay hydrated and too much sugar and alcohol can contribute
to dysregulation of appetite and overeating. Look after everyone by offering water.
For the kids and anyone careful about their blood sugar levels, mixing a splash of fruit juice with soda water and adding a garnish can make a ‘special drink.’
Plan to avoid food waste
As the host, think about how much food you need. Consider cutting down the number of dishes. Ask some guests to help with setting up, cleaning up or taking photos instead.
Portion control
Even at special events it is still important to portion control.
Choose half a plate of colourful non–starchy vegies. An abundance of flavours and textures to enjoy.
Choose a handful of carbohydrate foods.
Choose a palm size of protein foods.
And remember to leave some room for dessert.
Take focus off indulging in food
Keep food time limited. Bring out food at a certain time and then pack it away when everyone is done. This is also a good idea for food safety and reduces food waste. Plan other activities after eating, go for a walk, play a game or sing carols.
Carin Clegg is the Director of Bright Diets, is a Paediatric Dietitian and Fitness Professional with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant! Reach out at 0413 774 411, www.brightdiets.com.au or on the socials.
Bright Diets
470 Pacific Highway, Wyoming NSW 2250 0413 774 411 brightdiets.com.au
COST OF LIVING: what is your family’s biggest expense?
BY SIMON TARRANT – PRIVATE CLIENT ADVISER AT MORGANS FINANCIAL LIMITED
As the cost of living continues to rise, managing household expenses has become a critical concern for many families. Understanding where your money goes and identifying your biggest expenses can help you make informed decisions about your spending habits. Creating and maintaining a family budget is a powerful tool that can provide numerous benefits, from reducing financial stress to achieving your financial goals.
IDENTIFYING YOUR BIGGEST EXPENSE
For most families, the biggest expense is typically housing. Whether you’re paying a mortgage or renting, housing costs can consume a significant portion of your income. Other major expenses may include groceries, childcare, transportation, and utilities. By carefully tracking your spending, you can identify which areas are taking the largest bite out of your budget.
THE BENEFITS OF HAVING A FAMILY BUDGET
1. Financial awareness
A family budget helps you gain a clear understanding of your financial situation. By recording all income and expenses, you can see exactly where your money is going. This awareness is the first step toward making informed financial decisions and avoiding unnecessary expenses.
2. Control over spending
Without a budget, it’s easy to lose track of spending and find yourself living pay cheque to pay cheque. A budget allows you to allocate funds to essential
expenses and limit discretionary spending. This control helps prevent overspending and ensures that you’re living within your means.
3. Setting and achieving financial goals
Whether you’re saving for a family holiday, a new car, or a down payment on a house, a budget helps you set clear financial goals and track your progress. By prioritising savings and cutting back on non–essential expenses, you can achieve your financial objectives.
4. Reducing debt
For families struggling with debt, a budget is an essential tool. By allocating a portion of your income to debt repayment, you can systematically reduce your outstanding balances. Over time, this approach can help you become debt–free and improve your overall financial health.
5. Prepare for emergencies
Unexpected expenses, such as medical bills or car repairs, can derail your finances. A budget allows you to set aside an emergency fund, providing a financial safety net when unforeseen
By prioritising savings and cutting back on non–essential expenses, you can achieve your financial objectives more quickly
costs arise. This preparedness can prevent you from resorting to credit cards or loans in times of need.
6. Improved family communication
Money is a common source of stress and conflict in families. Creating a budget involves open communication about your financial priorities and goals. This process can improve understanding and cooperation among family members, leading to a more harmonious household.
HOW TO CREATE A FAMILY BUDGET
1. Track your income and expenses
Start by recording all sources of income and tracking every expense for a
month. This exercise will give you a comprehensive view of your financial inflows and outflows.
2. Categorise your spending
Group your expenses into categories such as housing, groceries, transportation, entertainment, and savings. This categorisation helps you see where the majority of your money is going and identify areas for potential savings.
3. Set realistic limits
Based on your income and spending patterns, set realistic spending limits for
each category. Ensure that your total expenses do not exceed your income.
4. Prioritise savings
Include savings as a non–negotiable category in your budget. Aim to save at least 10–20 percent of your income, if possible. Consider setting up automatic transfers to a savings account to ensure consistency.
5. Review and adjust regularly
Your financial situation and goals may change over time, so it’s important to review and adjust your budget regularly. Make it a habit to revisit your
A budget allows you to set aside an emergency fund, providing a financial safety net when unforeseen costs arise. This preparedness can prevent you from resorting to credit cards or loans in times of need
budget monthly and make necessary adjustments to stay on track.
If you would like to discuss your family’s financial strategy, please contact Simon at
simon.tarrant@morgans.com.au or via (02) 4325 0884
Morgans Financial Limited 1/6 Burns Cres, Gosford NSW 2250 morgans.com.au/gosford
Simon Tarrant (AR: 001270872) is a Private Client Adviser at Morgans Financial Limited (AFSL 235410 /ABN 49 010 669 726). Simon is passionate about creating quality financial strategies that are tailored and customised to a clients’ lifestyle, financial goals and risk profile.
Disclaimer: While every care has been taken, Morgans Financial Limited makes no representations as to the accuracy or completeness of the contents. The information is of a general nature only and has been prepared without consideration of your individual objectives, financial situation or needs. Before making any decisions, you should consider the appropriateness for your personal investment objectives, financial situation or individual needs. We recommend you see a financial adviser, registered tax agent or legal adviser before making any decisions based on this information.
Essential tips for preparing for your first family law consultation
BEING PREPARED WILL ENSURE YOU GAIN THE MOST FROM YOUR INITIAL FAMILY LAW CONSULTATION
BY JACQUI BILSON, PRINCIPAL SOLICITOR AT BILSON LAW
Starting a family law matter can be an emotional and stressful time, especially if you’ve recently experienced a separation. However, taking the first step to arrange a consultation with a family law lawyer can be beneficial in helping you take control of your matter. To ensure you gain the most from your initial consultation, it is important to know what to expect. Here are some key insights to help you navigate your first meeting.
What to expect
The purpose of your initial consultation is for your lawyer to understand the background of your matter and your current circumstances. They will sit down with you and discuss what your legal issue is, what has happened to date, and what it is that you are trying to achieve.
The consultation is a chance for you to share your story. Your lawyer will then provide advice about the possible avenues and processes to resolve your matter, and the prospects of success moving forward.
By the end of your initial consultation you should be:
Confident that the advice you are receiving is specific to your circumstances, i.e., not generic information;
Be aware of your rights and responsibilities including your expected outcomes;
The legal process to resolve your matter; and
What your likely costs are going to be.
What
to bring
You should bring any documents directly relevant to your case, to help your lawyer understand your current circumstances. The more you can provide your lawyer the better, as they will be able to provide you accurate, personal advice.
For example, relevant documents may include:
Identification: NSW Driver’s licence or passport.
Marriage certificate.
ADVOs either protecting or against a party in the matter.
Any previous court orders or parenting plans, or any details of the current parenting arrangements.
Any important text messages, emails or letters with the other party.
Our tips on getting the most out of your consultation:
Understand your goals It is beneficial to take some time to clearly outline your goals and priorities, for example, that it is/is not important that you remain living in the family home.
Prepare a list of questions you have It is normal to feel overwhelmed, or emotional, so it is helpful to have your questions and concerns written down so you can refer to them during the consultation if need be.
Take some time for yourself Family law can be stressful and emotionally draining, so you should take some time for yourself to help manage your emotions. Consider talking to a therapist or counsellor to help support you during this time.
Conclusion
Every relationship and separation is unique, and the most beneficial solution differs for each family. While it can be helpful to hear from others
It is normal to feel overwhelmed, or emotional, so it is helpful to have your questions and concerns written down so you can refer to them during the consultation if need be
who have gone through similar experiences, it is always best to consult with an experienced family lawyer who can provide advice tailored to your specific circumstances.
Taking the step to meet with a family law lawyer can be a daunting experience, but with the right preparation and understanding of what to expect, you can approach your initial consultation with confidence and clarity. Remember, the goal is to empower yourself with knowledge and to set the groundwork for resolving your legal matters effectively.
For more information about family law initial consultations please phone the Bilson Law team and we will be happy to answer any questions you have.
Phone (02) 4339 0999
Suite 4, 210 The Entrance Rd Erina NSW Australia 2250
bilsonlaw
bilsonlaw.com.au
Ladies,
IT’S TIME TO LIFT
BY LOUISE HURLEY, MUMSAFE TM TRAINER OF THE YEAR 2022
Have you ever felt that lifting weights isn’t really your thing? Or maybe you’re concerned about your body becoming bigger or bulky if you lift weights too often? (you won’t get bulky, just an FYI). Have you always thought that you’re too old to lift weights or just not strong enough? If so, step away from those 1kg dumbbells and read on…
After age 30, women can lose approximately 8 percent of their muscle mass per decade. As estrogen drops through perimenopause and menopause, it becomes harder (but never impossible) to build muscle. That means by age 60 and beyond, a woman could potentially lose nearly a quarter of the muscle mass she had in her thirties if she doesn’t strength train. Lifting weights regularly can slow down this muscle loss.
Think of it like putting money into a bank account for when you’re older. The best time to start paying into this
muscle account was in your twenties, but if you don’t have a time machine, the next best time to start is now, no matter how old you are.
Building strength isn’t just about physical change but also gaining confidence, improving technique, and finding a routine that suits you. Here’s a brief guide to help you stay consistent, focused, and patient as you progress.
BE PATIENT AND KIND TO YOURSELF
Starting a new strength journey can feel intimidating, but there’s no pressure to get it right immediately.
Lifting takes time, patience, and practice, so set realistic expectations, show up consistently, and keep doing your best. Don’t set a strict “goal body” in mind because muscle gain and physical changes are highly individual and depend on genetics, among other factors. Focus on becoming stronger in your unique way, and the rest will follow. Early on, you’ll feel improvements in strength and endurance before you start to see them. Don’t let a lack of immediate visual results in the first few months discourage you; every step is progress, even if it’s invisible at first.
Resistance training with weights is not just for gym bros, athletes or lean muscular people that look like they train everyday—lifting weights should be part of everyone’s life if they want to take care of their health
LEARN AND PRIORITISE GOOD TECHNIQUE
Good technique isn’t just about injury prevention – it’s the foundation of effective lifting. Proper form helps activate the right muscles, promotes strength gains, and keeps you injury–free. If you’re ever uncertain, consult a coach or find instructional videos. Technique is your secret weapon in lifting!
START WITH 2+ LIFTING SESSIONS PER WEEK
Aim for at least two strength – focused sessions per week, but be realistic about what works for you. Quality matters more than quantity. Don’t stress if you can’t fit in more; consistency with a manageable routine is key.
EXPECT SOME SORENESS IN THE EARLY DAYS
Especially when lifting is new, delayed
onset muscle soreness (DOMS) is normal. When you try new exercises or increase weight, your muscles may feel sore as they adapt. It’s just one response to change. Rest assured, the soreness will lessen over time as your body gets used to the movements. However, don’t rely on soreness as a marker of a “good workout.” After a few weeks of lifting you may not feel sore the following day, and that’s ok, it doesn’t mean you didn’t work hard enough.
LOOK FOR SIGNS OF PROGRESS
Keep a note or diary of what weight you lift and how many repetitions (reps) you did. One sign of progress is being able to lift more weight or perform additional reps with the same weight. For instance, you might one week be able to lift a barbell for 8 reps whereas a few weeks prior you could only lift that same weight for 5 reps. These are excellent indicators that you’re getting stronger. Keep an eye out for these moments and keep a record –they’ll keep you motivated!
TO BUILD MUSCLE AND STRONG BONES YOU NEED TO LIFT HEAVY
What feels “heavy” is different for everyone. As a rough guide, if you can finish all your reps without feeling challenged, it’s probably time to increase the weight you’re lifting. A general guideline is to aim for a weight that makes the last few reps feel difficult but manageable with
good technique.
Resistance training with weights is not just for gym bros, athletes or lean muscular people that look like they train everyday – lifting weights should be part of everyone’s life if they want to take care of their health. You don’t need to give up Pilates, yoga, running or other non–weight lifting activities though. Just like a balanced diet, it’s important to add variety in your physical activity. Try to add in two lifting sessions a week alongside the other activities you love.
Check out Louise’s podcast or visit her website for more info strongmums.com
Strong Mums Gosford strongmumsgosford
Louise Hurley, owner of Strong Mums and the Body Resilient Mum podcast is on a mission to help mums to return to exercise safely and realise that they are so much more than what their post–baby body looks like, at any stage of motherhood. Find out more at www.strongmums.com
Five tips for nurturing your child’s balanced eating habits this Christmas
BY ALYSSA SAID, REDWOOD WELLBEING
The Christmas season is a time for celebration, family, and of course, lots of food. For many parents, Christmas can bring some apprehension about how to navigate their child’s eating when there are so many situations that present an abundance of food – often sweet food!
The good news is that by embracing these balanced eating tips, you can support your child in practicing their intuitive eating skills in a range of festive food scenarios, empowering them to move toward food peace and neutrality.
Here’s five ways you can support your child’s balanced eating this Christmas.
Accept that there won’t be as much meal structure around the Christmas period but try to keep some normalcy where possible with food routines. This will help to provide a sense of security and stability in a time of year
that has little routine to it. It will also help your child tune into their natural hunger and fullness cues, avoiding erratic eating patterns and anxiety about food, and reduce the likelihood of overindulgence. If eating times and locations look different around Christmas, you can still find ways to create consistency such as bringing a food your child feels familiar with to the family lunch or Christmas party.
Consider helpful food boundaries for events and parties in advance and provide a supportive choice alongside each boundary. This might look like saying to your child; “You can choose
whatever you like from the dessert table, but I’d like you to make your choices then sit down with your plate, rather than going back and forth constantly.” The key is to be consistent but allow for flexibility, providing enough structure to help them feel grounded and safe, while still allowing room for enjoyment and new experiences.
Avoid restrictions on food as much as possible, while still implementing supportive food boundaries. As much as you might laugh at the idea of allowing your child to have little to no sweet food restrictions, it will help them to feel more neutral about sweet food,
Kids often mimic their parents’ eating behaviours, so set an example by having a relaxed approach to Christmas eating without dieting behaviours evident
and less likely to gorge on it when their access is not as limited. If your child feels sick from overeating, use it as an opportunity to gently discuss intuition and how it’s important to listen to their body’s hunger and fullness cues. The natural consequence of an upset tummy can often be a good teacher but be sure to talk about this without judging or shaming them. You can also use intuitive eating check in prompts such as;
“How are you feeling right now in your tummy?”
“What other foods do you think your body would like you to eat alongside that cake?”
“Are you hungry for that ice cream, or just wanting to eat it because it’s
yummy? It’s okay to eat for enjoyment but perhaps choose a portion size that isn’t going to upset your tummy.”
Remember that their intuitive eating also includes eating for joy, so allow them to enjoy the festive food season with your support rather than control.
During Christmas parties, it might be tempting to bribe your child to “eat a vegetable before dessert”, but this can create unhealthy associations with food. It increases the reverence for the sweet food and decreases the interest in the food they’re being pressured to eat. Instead, allow your child to choose what they eat off their plate, how much to eat, and when to stop based on their own cues of hunger and fullness. A supportive food boundary in this instance might be to ask them to include some vegetables on their plate, even if they don’t end up eating them. This helps them get used to their presence and become less wary of them over time.
Model your own balanced eating to your child. Kids often mimic their parents’ eating behaviours, so set an example by having a relaxed approach to Christmas eating without dieting behaviours evident. Show them that all foods can be part of a healthy, enjoyable lifestyle, and that there’s no need to label foods as “good” or “bad.” Include a variety of nourishing food options on your own plate and eat sweet food peacefully, without any mention of eating ‘junk’ or ‘being naughty’. Creating moral value around food is unhelpful for a child’s long term food relationship, so demonstrate your own positive connection to food as best you can.
With a little preparation and a few simple strategies, your child will learn balanced eating habits that will serve them throughout their childhood and into adulthood, and you can make the holidays a time for connection and peace, rather than stress around food. Happy eating!
Alyssa is a mother of two, a high school PDHPE teacher, and founder of Redwood Wellbeing as a certified body image coach and food relationship counsellor. Alyssa equips parents to support their child’s intuitive eating practice, and helps parents with modelling positive food and body image relationships to their child.
Radical self–care
forMothers:
why it’s critical and how to start
BY ALITA BLANCHARD, HOLISTIC COUNSELLOR AND PARENT COACH
When you hear “self–care,” it’s natural to think, “How can I possibly fit that in?” or to feel it’s just one more task. Yet, the idea that self–care isn’t important or is only accessible to those with extra support can lead to chronic exhaustion and even burnout. Radical self–care is more than bubble baths and breaks; it’s about building resilience to face the daily demands of motherhood. When many of us have nervous systems that are stuck in fight (think yelling, rage, anger, irritation) or flight (think anxiety, fear, racing heart, not setting limits with kids, perfectionism), I like to think of “self care” as “nervous system care” and build it up in the micromoments in everyday parenting and life so that it is sustainable.
What is radical self–care?
Radical self–care means taking responsibility for your own needs first, building a well of physical and emotional resilience before pouring into others. This foundation helps you show up more present for the countless tasks of motherhood, relationships, and community. Micromoments of self–care can transform your patience, empathy, and wellbeing – and model this essential habit for your children.
Why do we need self–care?
Lower stress and anxiety.
Improve focus and emotional awareness.
Strengthen relationships.
Help children learn the importance of caring for themselves.
Radical self–care practices
1. Learn to say no
Many mothers feel they should be available to everyone at all times. Start small by saying “no” when something feels draining. Feel the guilt if it arises, and remember that by protecting your energy, you’re saying “yes” to the things that matter most.
2. Embrace self–awareness
Pause to check in with your emotions. Practice noticing what comes up – fear,
worry, or shame – without judgment. Try conscious breathing, like three long breaths with an extended exhale. Or, jot down your thoughts for three minutes before bed to release some of the pent–up emotions.
3. Practice self–compassion
We all make mistakes, especially in parenting. Instead of spiralling into guilt, practice self–compassion by placing a hand over your heart and reminding yourself, “I am enough.”
Consider using a short Loving Kindness meditation, available on free meditation apps like Insight Timer.
4. Honour your menstrual cycle
If possible, slow down during your period, taking it as a natural signal to rest. On heavier days, ask for extra support, even if it’s just someone taking over a few tasks. Recognize that cycles are part of life’s rhythms, and honouring them can be grounding.
5. Open up to a trusted person
Vulnerability is healing. Seek support from a counsellor / therapist if possible, or confide in a friend who listens without judgement. Women’s circles can also be powerful spaces to express and process emotions in a supportive setting.
6. Play and dance
We often forget that playfulness is a stress reliever. Create a playlist, dance with your kids, or even just shake your body to release tension. Play games, get silly, and release any shame around “acting childish.”
7. Hot drink ritual
Make a warm drink, hold it in both hands, and sit in silence. Feel the warmth and let it ground you in the present moment. Sometimes, these little pauses are just what you need. (And yes, sometimes, that drink will go cold –surrender to the season you are in).
8. Daily gratitude and affirmations
Bring gratitude into your life by stating what you’re thankful for or affirming positive qualities in yourself. You could do this in the car with your children, helping them absorb this practice, even if they don’t join in.
9. Creative outlets
Creativity isn’t about perfection; it’s about expression. Try gardening, painting, baking, or drawing. The point is to connect with a sense of play and exploration.
10. Offer yourself grace
When you hit your emotional edge,
Micromoments of self–care can transform your patience, empathy, and wellbeing — and model this essential habit for your children
show yourself forgiveness. After a moment of yelling or losing patience, take time to slow down your breathing, focusing on long exhales, then reconnect with your child. Apologise if necessary, and see this as a reminder to care for yourself deeply. If its hard for you to apologise, this makes sense. Some of us never received apologies when we were children and it can feel hard. Some listening time and therapy can help with this.
Small daily rituals to ground yourself –nervous system care
Heart coherence breathing – 1 minute Imagine breathing from your heart, allowing a sense of love with each inhale and presence with each exhale. This practice stabilises heart rhythms, reducing stress hormones and restoring balance.
Foot massage – 2 minutes
Self–massage can help you reconnect with your body. Gently roll a ball under your feet, focusing on your breath as it travels through your body. This grounding practice can keep you present, calm, and regulated.
Orient to your environment – 1 minute
When anxiety creeps in, tune in to your surroundings. Notice textures, colors, and sounds around you. This practice reminds you that you are safe in the present moment.
Gentle movement throughout the day
Frequent movement, even short stretches or walking, helps release accumulated stress. Sitting for too long can heighten cortisol levels, so integrate movement to naturally discharge stress energy.
Shake it off – 1 minute
After a tense moment, stand with your feet grounded and shake from your knees or bounce lightly. This simple release lets your body process tension and can be done in a quick minute whenever needed.
Self–care isn’t selfish; it’s essential. By taking small, sustainable steps, you can show up as a more regulated, present parent and access moments of
Alita Blanchard, The Aware Mama Based on the NSW Central Coast, Alita is a mother of 4 boys, Holistic Counsellor, Nervous system informed Parent Coach and Emotional Release practitioner. She holds regular mothers circles, online programs and offers 1:1 support for overwhelmed parents. Instagram: @alitablanchard_ | Email hello@theawaremama.com.au www.theawaremama.com.au
glimmers and joy amongst the busyness of everyday parenting – and model to your children the importance of self connection and wellbeing.
Visit theawaremama.com.au and sign up to Aware Mama news for a free ebook on Radical Self Care tips.
BY SAM & JORDI WOODS
START THE NEW YEAR feelingfresh
How many times have you set yourself New Year goals only to fall off the wagon within the month? When it comes to feeling good, being stylish and gaining confidence, it is not a goal, it is a way of life!
So this year, forget setting yourself “style goals” and let style, confidence and feeling good become a “lifestyle change” for 2025.
To help simplify and get you started on this lifestyle change we have shared a few tips below. These are the building blocks for gaining confidence, experimenting with your personal style and “feeling fresh” for the year ahead.
Declutter your wardrobe: remove anything that doesn’t fit, isn’t right for your colour palette or body shape, conjures up bad memories/emotions or no longer serves a purpose in your life. Having a simplified wardrobe takes away the feeling of overwhelm and allows you to get dressed with ease.
Go back to basics and build from there: be sure you have staple items as this will allow you to build upon your wardrobe with the fun pieces that catch your eye. For example: well fitting denim jeans, shorts in a length that flatter your legs, skirts for both casual and dressy, basic tees and tanks in neutrals and your favourite colours, dress (appropriate to the season), sneakers, sandals, court shoe or ballet flat. When you have the core basics that are appropriate for your lifestyle, colour palette and body balance, is when you can experiment with your style as we suggest with the next two tips.
Play with a new print: feel vibrant and fresh by adding in a new print that resonates with your personality. This is a great way to experiment with your style. TIP: be sure to consider your stature and opt for a print that compliments your overall frame e.g petite, medium or statuesque.
Inject a pop of colour: adding a new hue to your existing wardrobe always creates a feeling of freshness and vitality. Some of this season’s key hues are sorbet lemon, citrus green, cherry red, sea foam blue, burnt orange, soft khaki and any shade of pink or red.
TIP: when injecting a new hue into your wardrobe ensure that it is right for your complexion and compliments your skin’s undertone.
Create five flat lays: get creative and rework your existing wardrobe and create five new outfits, including accessories, shoes and a bag. Once you have put the outfits together, lay them on the ground and take a photo. By creating five looks, it ensures any last minute invites or “what will I wear” dilemmas are not stressful as you will have a catalogue of new outfits ready to wear. So much more of a “fresh feeling” than wearing the same old, faithful “throw on” outfit.
When incorporating these “lifestyle changes” remember to take baby steps and before you know it, you will be feeling fresh, expressing your style and growing your confidence day by day.
Vibrantly yours, Sam & Jordi Woods x
Understanding styling and fashion is one thing. Having a super natural flair for making everyday people look incredible is another. Once you’ve met Sam and Jordi Woods, it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘Vibrant Concepts’, Sam and Jordi have transformed the lives of thousands. Let Sam and Jordi show you how to look and feel fabulous everyday at their Style Studio in Erina – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly personal and really work! To contact Vibrant Concepts
Through their eyes: understanding your child’s visual growth
BY DR NICHOLAS ALTUNEG, BEHAVIOURAL OPTOMETRIST
As parents, we often focus on our children’s physical and cognitive milestones, but vision development is equally crucial for their overall growth and success.
Critical periods for vision checks
Ages 4–5: Preparing for school success
At this stage, children are preparing to enter formal education, and their visual skills play a crucial role in their readiness to learn. Vision checks at this age are vital because:
Many visual skills necessary for reading and writing are developing rapidly.
Undetected vision problems can lead to early learning difficulties.
Early intervention can prevent vision–related issues from impacting academic performance.
It’s an ideal time to detect and correct amblyopia (lazy eye) or strabismus (eye misalignment).
Hand–eye coordination and visual perception skills can be assessed and enhanced if needed.
Ages 7–8: Mastering reading skills
This period coincides with a critical phase in reading development, often referred to as “learning to read.” Vision checks at this stage are crucial because:
Children are transitioning from decoding individual letters to recognising whole words.
Visual demands increase as print size in books decreases and reading volume increases.
Sustained near vision tasks become more common, potentially revealing focusing issues.
Binocular vision skills (how eyes work together) become more important for efficient reading.
Potential onset or progression of myopia (nearsightedness).
Undetected vision problems at this stage can lead to reading difficulties and may be mistaken for learning disabilities.
Ages 10–11:
Advancing reading strategies
As children move into upper primary school, their reading skills evolve, and so do their visual demands. This stage is critical because:
Children transition to “reading to learn,” requiring more efficient visual processing.
Text complexity increases, demanding better visual endurance and comprehension.
There’s a greater need for switching focus between near and far distances (e.g., desk to whiteboard).
Screen time often increases, potentially leading to digital eye strain.
Growth spurts can sometimes lead to rapid changes in vision, particularly myopia onset or progression.
Visual skills for sports and other extracurricular activities become more important.
High school years (Ages 13–18)
This is a crucial period for several reasons:
Increased digital device usage for
schoolwork and socialising.
Changing visual demands with advanced coursework and preparation for higher education or work.
Participation in sports and other extracurricular activities that may have specific visual requirements.
Hormonal changes that can affect vision.
During the high school years, it’s particularly important to monitor for:
Eye strain or fatigue from extended screen time.
Difficulty transitioning focus between near and far objects.
Changes in academic performance that might be vision–related.
Headaches or discomfort during or after visual tasks.
Any sudden changes in vision clarity or eye comfort.
These checkpoints align with significant changes in how children process visual information and learn to read.
Treatment options for vision issues
The good news is that many vision problems can be effectively treated.
Optometrists often recommend two main approaches:
Training lenses:
These specialised lenses help equalise where the child is focusing and pointing their eyes, providing more stable vision. When the page isn’t moving as much,
children can concentrate better and retain information more effectively.
Vision therapy:
This may involve eye exercises to improve coordination and focus. While not always necessary, it can be beneficial in some cases.
It’s important to note that most vision issues are related to poor nervous control rather than weak eye muscles. By training the eyes to work properly, a child’s long–term ability to focus on their own without glasses can be improved.
The impact of correcting vision on confidence and learning
Addressing vision problems can have a profound effect on a child’s self–confidence and enthusiasm for learning. Once a child can see more clearly and more comfortably, it often makes them want to engage in their work more.
Consider these potential benefits:
Increased comfort during reading and close work.
Better comprehension of written material.
Improved ability to concentrate for longer periods.
Greater motivation to read for pleasure.
Enhanced self–confidence in academic settings.
Parents may find that their children start reading recreationally and doing things outside of school that they’ve never seen them do before.
The importance of regular check–ups
While these critical periods are essential, it’s important to remember that vision can change rapidly as children grow. Regular annual check–ups can catch any developing issues early, ensuring your child always has the visual tools they need to succeed.
Remember, clear vision is not just about seeing the board in class – it’s about giving your child the confidence and tools they need to engage fully with the world around them.
Addressing vision problems can have a profound effect on a child’s self–confidence and enthusiasm for learning
If you notice your child struggling with reading, experiencing headaches, or showing reluctance to engage in close–up tasks, don’t hesitate to consult with your optometrist. With the right support and treatment, you can help your child see their way to a brighter, more confident future.
This article is intended to promote understanding of and knowledge about general eye health topics. It should not be used as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health care professional prior to incorporating this as part of your health regimen.
Dr Nicholas Altuneg is a Behavioural Optometrist who has been working on the Central Coast for almost 30 years. He is the co–founder at Eyes by Design, which is in the Kincumber Centre. Appointments can be made by phone (02) 4369 8169 or online at www.eyesbydesign.com.au
WELLNESS WISDOM Navigating female hormonal changes
BY DR CARLY WALKER–SMITH, GROUNDED HEALTH NARARA
When we engage in inspired action based on knowledge, this is what truly equals power. Taking action can be challenging, particularly when it comes to our health. In a storm of interwoven factors (modern diet, sedentary lifestyles, stress, poor sleeping habits, environmental toxins), we have an evolutionary mismatch leading to a less than harmonious balance of hormones.
Women are experiencing associated changes of natural hormonal decline earlier and in some cases more abruptly and intensely. For many, hormone imbalances have permeated their entire menstruating/reproductive years preventing them from recognising what optimal vitality should feel like. Sometime after 35 we may begin this hormonal decline of ‘peri–menopause’ with ‘menopause’ being the time at which a women has ceased menstrual vaginal bleeding at least 12 consecutive months (average age 45–55). This is a somewhat reductionist name for this transitional life phase.
Time for a re–frame: menopause can be viewed as a rite of passage; rather than entering with trepidation; we can pass through to meet our new self with curiosity. A time for renewal,
to shed what no longer serves you literally and metaphorically. Outside our Western culture, many post–menopausal women are respected members of the community revered for their wisdom. When stories are shared of their menopausal challenges these can be viewed as teachable, valuable lessons. If we seek to mute our experiences, we may miss these opportunities; having said that we also need to be able to function, particularly as many women are now having children later in life and are often simultaneously nurturing their peri–menopausal experiences along with young families.
As women aware of this inevitable transition, how can we best prepare ourselves to make it as gentle as possible? It’s never too late to make changes to health practices, the earlier we start the better to enable us to meet our peak state of hormonal decline at our peak state of health. Our female sex hormones; oestrogens (there are 3 forms), progesterone and testosterone could more accurately be referred to as ‘life’ hormones due to the fact that there are receptors throughout the body which regulate every organ system in some way. Too little or too much can lead to a domino effect of imbalances. The effects are wide–ranging and can place us at a higher risk of osteoporosis, cardiovascular disease, dementia, depression and anxiety; all of which may be mitigated through a dedicated path of lifestyle changes.
Time for a re–frame: menopause can be viewed as a rite of passage; rather than entering with trepidation; we can pass through to meet our new self with curiosity
When ovarian hormone production declines, our adrenals are ‘called upon’ for back–up support. Cortisol (nature’s alarm) may already be chronically high resulting in overburdened adrenals. High cortisol also acts to reduce oestrogen, progesterone (the ‘calming’ hormone) and testosterone levels, clearly undesirable in the context of peri–menopause.
High cortisol might look like: feeling simultaneously tired and wired, constantly rushing, difficulty winding down for bedtime, disrupted/restless sleep, worrying excessively, sugar cravings, high blood pressure and/or a rapid resting heart rate, high fasting blood glucose, indigestion, reflux or irregular menstrual cycles.
Begin taking steps to address chronic high cortisol:
Balance your blood glucose levels by prioritising the consumption of high
It’s never too late to make changes to health practices, the earlier we start the better to enable us to meet our peak state of hormonal decline at our peak state of health
quality protein (plant or animal) at every meal e.g. chicken, fish, beef, eggs, organ meats, lentils, chickpeas or tempeh.
Lean into moderate amounts of nutrient dense carbohydrates (quinoa, butternut pumpkin, beetroot, sweet potato, zucchini) in the week preceding your menstrual bleed.
Prioritise your ‘sleeping window’ – no staying up late to try to ‘carve back’ time; set yourself a ‘bedtime alarm’ for no later than 10pm and act upon it to give yourself a 9 hour sleeping window minimum. Make the room a dark sanctuary ideally tech–free but at least with ‘bedtime light’ settings or blue light blocking devices.
Actively work to reduce sources of stress; this may include the evaluation of relationships, career and other life situations that are perpetually stressful or anxiety–
provoking.
Engage in mindfulness practices, breathwork, spending time in nature, yoga.
Learn to say ‘no’ and schedule in downtime as you would with other commitments.
Consistently staying active through walking, regular movement breaks to do body weight squats, short resistance training stints at home or in a class, maximise your ‘opportunistic exercise’ during cleaning by vacuuming with vigour!
Unprocessed foods rich in B vitamins support your ability to manage stress e.g. avocados, nuts, legumes, wholegrains, eggs, asparagus, citrus fruits, meat, poultry and fish. If you are happy to consume it, animal liver is an excellent source of thiamin (B1) and folate along with many other nutrients. Leafy greens, high in magnesium compliment this.
Regularly consume sulphur–rich foods such as broccoli sprouts, broccoli, brussel sprouts, cabbage, kale, watercress and mustard greens, onion and garlic (only if well
tolerated, of course).
Certain nutritional supplements and herbs may also be appropriate to support your individual needs as recommended by your holistic health practitioner.
Consider seeking professional support if you are feeling overwhelmed or unsure how to initiate the necessary changes to optimise your health.
Health
33 Gugandi Road Narara Ecovillage, Narara NSW 2250 getgroundedhealth | getgroundedhealth.com.au
Dr Carly Walker–Smith works from her Narara–based clinic, Grounded Health using holistic nutritional and lifestyle approaches to support her clients with any areas of their health which are coming to their attention. Ecotherapy sessions take place in the surrounding bushland. https://getgroundedhealth.com.au | Instagram: Grounded Health
Grounded
The Gift of
Acceptance
BY ALEXANDRA WILSON, DIRECTOR OF MINDFUL RECOVERY SERVICES
Imagine you’re sitting around the lunch table on Christmas Day. Your teenage child is pouting because they are being forced to sit at the table with the family (rather than absorb themselves in their screen). Your younger child is crying because you won’t make them mac & cheese and they don’t want to try any of the food on the table. And your father is spouting his offensive political views.
You feel the frustration boiling up inside you. An extra glass of wine does not seem to be quelling the urge to scream at them all.
Does this sound familiar (or some version of this)!?
Christmas can be a joyous time with family and friends, but it can also be highly stressful and triggering!
So how can we reduce our own frustration and suffering, and increase our sense of lightness and freedom this silly season? Radical acceptance may be the answer!
Radical acceptance is called ‘radical’ because it involves trying to accept things that feel unacceptable.
Radical acceptance is not:
Agreeing with something.
Condoning something.
Being passive.
Allowing abusive behaviour.
Radical acceptance is:
Acknowledging that fighting with reality doesn’t change it.
Fighting with reality increases our own suffering.
Fighting with reality takes up energy we could put into more helpful aspects of our lives.
Radical acceptance is anti–change. In fact, it’s often said that acceptance is the precondition to change. This is because we can’t change what we don’t acknowledge. Sometimes we get so caught up fighting reality that we haven’t taken a step back to see what’s really going on.
Let’s go back to our Christmas lunch example….
Let’s say you’ve had enough. The frustration boils over and you slam your cutlery on the table. You tell your father to shut–up and that he’s an ignorant fool. You tell your teenager that you’re taking
Sometimes we get so caught up fighting reality that we haven’t taken as step back to see what’s really going on
their phone for the rest of December and maybe into the New Year if they don’t drop the attitude. As you’re storming away from the table you yell at your younger child to just eat what they’re given, because there are starving kids in Africa who would love that food.
You go into your bedroom, slam your door and swear you are not coming out until tomorrow.
What is this experience like for you? Feelings of anger, frustration, despair seem predominant. Thoughts of, ‘They don’t appreciate me. I try to make a nice day and all they can do is give me grief!’
Not much fun, huh?
Let’s look at how we could apply radical acceptance skills here following these steps:
1. Acknowledge the frustration without judgement:
Of course you are angry! That’s okay, but
we don’t need to let anger run the show. It may be helpful to acknowledge some softer emotions under the anger (such as hurt), naming and validating that to yourself helps soften the anger.
2. Identify what you can’t change: Can you make your dad change his political views? Can you make your teen stop pouting? Make your chid like the food at the table? Whatever you can’t change right this moment, we will try to accept.
3. Practice an internal mantra of acceptance:
Say to yourself in your mind something that encourages you to radically accept just in this moment, moment by moment. A mantra such as, ‘Trying to accept’, or, ‘Let it be’, may be helpful.
4. Relax your body posture: Open your palms upward in your lap. Relax your face. Notice any tension in your body and encourage it to gently release. Breathe.
5. Direct your attention to something more helpful: Where would you like to put your energy rather than the sources of frustration? Direct your thoughts and actions there.
Mental Health Access Line (Central Coast): 1800 011 511
Lifeline: 13 11 14
Radical acceptance is not a ‘one–and–done’ deal. We may have to recommit to trying to accept many times in a day
If you notice yourself getting drawn back into the ‘fight’ with reality, gently encourage yourself to start at step one again and repeat.
Final thoughts… Radical acceptance is not a ‘one–and–done’ deal. We may have to recommit to trying to accept many times in a day. We are not trying to deny our feelings, but simply doing what works to reduce our own suffering and increase our own sense of freedom in our daily lives.
If you are finding frustration, anger or despair is not shifting despite your best efforts, consider reaching out to a professional counsellor for help.
Make this Christmas season your most peaceful yet :)
Mindful Recovery Services: www.mindfulrecovery.com.au or (02) 4660 0100
Alex Wilson is an Accredited Mental Health Social Worker and Director of Mindful Recovery Services and the Central Coast DBT Centre, providing psychological treatment and support for adolescents and adults. Alex is passionate about dispelling myths about mental illness, and is highly skilled in dialectical behavioural therapy. She is an experienced public speaker and provides consultation to other professionals on managing difficult behaviours in teens. Alex lives on the NSW Central Coast with her partner, 2 young boys, 2 goats, a bunch of chickens and a cheeky puppy named Axel.
Finding
Hope
BY SELINA CHAPMAN, PSYCHOLOGIST
It’s the end of the year where we might reflect on the events from the past twelve months and wonder where the time went. It can be a stressful time with family events coming up. It can be a time for renewal and the prospect of meaningful change in the new year. Whatever it is for you, we all need to feel hopeful especially when we may fear hope has been lost or misplaced.
What happens when we have lost that connection with hope?
Remembering that we are all flawed beautiful humans, and our bodies, minds, hearts and souls are intertwined with each other, also means the impact of stress manifests in all the ways our bodies functions and operate biologically, emotionally, rationally and psychologically.
Being aware of our needs and values, insight into our relationship with ourselves is a great place to start. What if we don’t have those answers? What if this is something we haven’t considered before? These questions may be basic and well–known or may be a new, unexplored world. In any case, if there is a desire to gain that insight and connection with who we are, we can always begin that journey at any time.
Self–exploration and discovery, much like travelling to a new place can be daunting and overwhelming, especially if we don’t have a map. There are a lot of fantastic resources available to help navigate, improve, reconnect and explore our relationships with ourselves and find our hope, happiness and health. Finding the right one might require trial and error to find a good fit.
According to Charles Snyder, a positive psychologist, hope is connected to improved success, increased health benefits and overall happiness. Snyder’s original research and the development of the Hope Theory has inspired and instigated a plethora of research over
Hope is connected to improved success, increased health benefits and overall happiness
the past three decades expanding on our knowledge and understanding of how hope is a necessary part of a healthy and happy life.
As Snyder states, hope has two parts: a cognitive mental part and an emotional part. Within these parts are three base areas in which we can start building our individually tailored map. Two key principles that will assist success are knowing the goal(s) and our abilities to travel our path.
KNOW YOUR GOALS
This can be a challenging quest, depending on what has been achieved before. To explore or reflect on developing or changing our goals to suit requires time and energy.
Idea: If this is more challenging try connecting with what you value. Do you have someone you admire and respect? What about them has attracted you to them. These role models can be known to you or even a celebrity.
Tip: Consider your likes and preferences which can guide your values and goals. The trick is knowing the difference between the unhelpful dysfunctional habits or beliefs and the healthy ones.
HAVE MEANINGFUL STRATEGIES TO ACHIEVE THOSE GOALS
Strategies can be altered, adapted and changed to suit your needs, so having flexible thinking when considering your pathway needs to be realistic and inclusive.
Idea: Multiple strategies are more useful than having too little options. Consider the different pathways that might be possible to reach the same goal. These can include trying new things, asking a friend or trusted person for advice, or maybe re–establishing routines that worked in the past.
Tip: S.M.A.R.T. goals are a great structure to help achieve success. Does your goal fit into this structure? If not, it may need editing.
Specific – include as much detail as possible.
Measurable and Meaningful –How will you know when you have achieved your goal? Ensure that your goals are for your own wellbeing and not only for the sake of others.
Achievable – Do we have the resources i.e. time, energy, knowledge, or money to make these goals happen.
Realistic – Obeying the laws of physics and reality, are the goals within my potential and reach?
Timeframe – When will we start acting on our goals? How long might we need to reach completion?
Idea: Reaching out for professional supports such as mental health professionals is a common part of the process. Supporting our mental health is as much about improvement and maintaining mental wellbeing as it is to provide support when we are struggling.
Tip: Routines are important. If you need to sort the basics of sleep, diet and exercise perhaps consider that a goal too. We all need a good strong foundation on which to build from.
Wishing you hope, happiness and health
There will always be barriers and challenges in the way. Our past can help or hinder this process. It is as important to know what we need to overcome as well as knowing how to pursue our dreams
HAVE THE MOTIVATION AND DESIRE TO ACTIVELY WORK TOWARDS THOSE GOALS DAILY
There will always be barriers and challenges in the way. Our past can help or hinder this process. It is as important to know what we need to overcome as well as knowing how to pursue our dreams.
6/31 Dwyer Street, North Gosford, NSW 2250
Phone: (02) 4327 9435 admin@heartandmindcollective.com.au theheartandmindcollective.com.au
Selina Chapman is a psychologist at The Heart and Mind Collective in North Gosford, who works with individuals of all ages seeking empowerment and support. Selina says, “Seeking support for mental health can be about maintaining wellness as well as having extra help as and when we need it”.
The Heart and Mind Collective
Setsail:
SUMMER @THE ART HOUSE 2025 PROGRAM ANNOUNCEMENT
The line–up for Summer@ The Art House 2025 just dropped and Coasties, it’s a doozy.
Robots, hypnotists, bubble magic and pirates; The Art House is gearing up to deliver a stacked January program that the whole family can get behind.
Breakout the tissues (but not for the reasons you might think) because the festivities kick off with Mr Snotbottom. Making his Art House debut and relishing in all the ooey–gooey yucky things kids love, Mr Snotbottom brings silly songs, putrid puns and gross–tastic gags that’ll have the kid’s snot–rocketing with laughter. In a first for The Art House, young jokesters can also join Mr Snotbottom in his Little Comedians Workshop that aims to teach kids the basics of performance comedy.
If that’s (S)not your kid’s thing, this year’s program also features three other amazing kids acts making their Art House debuts as well! Everybody loves bubbles but nobody loves them more than Dr Hubble. Part science showcase part bubble magic, Dr Hubble’s Bubbles will have your kids on the edge of their seats as the impossi–bubble becomes reality.
Intergalactic audio adventure Sun Runners promises daring kids thrills and chills. With just a headset and a mobile device (supplied), players are thrown into the Sun Run, the most dangerous race in the solar system. Little kids can get their groove on with The Beanies! As seen on ABC Kids, this hit kids’ band are bringing their Big Beanie Boogie to Wyong.
Rounding out the family programming is Trinket the Robot . A new work from Little Wing Puppets (The Owl’s Apprentice), this enchanting puppet show about a robot that longs to become human is a modern take on the classic tale of Pinocchio and promises to captivate young audiences.
Little inventors who see Trinket can also book into the Recycled Robots Workshop where they’ll work with Little Wing Puppeteers to build their very own robot friend.
It’s not Summer@ The Art House without comedy and this year’s offering is no exception. Anthony ‘Lehmo’ Lehmann is bringing his holiday–from–hell inspired stand–up show Camper Van Go, while comedy hypnotist Matt Hale is bringing 80’s infused shenanigans with his new show Top Fun! And would it be Summer@ The Art House without Tommy Little?
And music lovers are advised to expect the unexpected this January, with Summer@ 2025 the most eclectic mix of musical acts since the summer program started. Revered Aussie trailblazers, The Necks are bringing their signature contemporary jazz to the line–up, while Rob Mills delivers a double dose of homegrown hero with his new tribute act: Rob Mills Performs The Songs Of Bon Jovi.
Fresh from Sydney Fringe Catherine Alcorn (The Divine Miss Bette) returns to Summer@ The Art House with Bangers & Mash. A veritable feast of live music and comedy, Bangers & Mash promises a good–ole home–cooked variety night of sweet tunes and mad mashups, with Alcorn as your glittering, rabble–rousing host.
If all that wasn’t enough, to close out this year’s festivities The Art House has once again teamed up with its friends at Hayes Theatre Co. to debut their swashbuckling new adaptation of The Pirates of Penzance.
Hayes Artistic Directors Richard Carroll and Victoria Falconer have taken the beloved Gilbert and Sullivan work and cooked up a genre–busting musical masterwork that’s taking the classic story, and audiences along with it, on a voyage into the unknown. Musical theatre lovers know the calibre of a Hayes original, and they also know a debut outside of a major city is nigh unheard of; So, whether you’re a G&S diehard or just a fan of bold, experimental musical theatre, this one’s a must watch.
As with last year’s program, Art House Executive Director Anne–Marie Heath, said patrons can also expect a series of fun and affordable activations themed around the 2025 programming.
“The venue will be undergoing its usual summer makeover and we’re also planning a series of fun activities, like our usual courtyard barbecue, free performances from local musicians, arts and crafts and some surprises, so visitors can really make the most of their theatre experience,” Heath said.
