Positive Mindset Rhapsody (2015) by positivemindsetzine

Positive Mindset

RHAPSODY

A Metro South Addiction and Mental Health Services Resource for Young People

Table of contents

About This Resource……………………………………………………………………………….….4 Anxiety……………………………………………………………………………………………………….12 Depression………………………………………………………………………………………………….18 Psychosis………………………………………………………………………………………………...22 Eating Disorders………………………………………………………………………………….….26 Drugs & Alcohol…………………………………………………………………………………………30 Individual Services…………………………………………………………………………………….34 Coping Strategies………………………………………………………………………….………..36 Resilience………………………………………………………………………………………………..…37 Meet our Metro South Clinicians………………………………………………………………41 Tips to Help You Sleep Better………………………………………………………………..…44 Music and Mental Health……………………………………………………………………….…45 Recipes and Relaxation …………………………………………………………………………..46 Mental Health Wordsearch………………………………………………………………………..49 Mindfulness Colouring Page………………………………………………………………..….50 Meet the Editing Team……………………………………………………………………….…..52 A Word from the Executive Team.………………………………………………………….…54

About This Resource Welcome to the Positive Mindset Rhapsody eZine (electronic magazine). This eZine is published to complement and report on the inaugural Positive Mindset Creative Arts Festival 2015, which is a creative arts competition for primary and high school students in the Metro South Addiction and Mental Health Services (MSAMHS) catchment regions. The aim of the festival was to showcase drama pieces, music performances and visual art pieces created by the students with a focus on a mental health theme. Through this process, we wanted to raise community awareness, improve understanding of mental health issues and reduce the stigma or negative views about mental illness within our communities. The festival provided a platform to engage young people to think and talk about the issue of mental health in our community. It also allowed us to partner up with the Queensland University of Technology (QUT)â&#x20AC;&#x2122;s Faculty of Creative Industries, as well as a number of other relevant

health-related and creative arts organisations, in working together to meet the mental health needs of young people. Every school that participated in the festival will receive further training and opportunities to learn more about how to foster a positive mental health and getting the right help at the right time. I am proud to say that the Positive Mindset Creative Arts Festival 2015 was a tremendous success, judging from the positive feedback received from school staff, consumers and students. This eZine captures some of the great vibes from the festival and features many of the excellent artworks showcased on the day. It also contains a lot of useful information, such as different mental health topics, fun activities and contact details of useful organisations and services. If you like what you see, make sure you pass it on to your friends. There is also a video highlight of the festival so make sure you keep an eye out for it as well. I would like to take this opportunity to thank everyone who was involved in the festival this year. I also want to express my gratitude to all the people who contributed to this eZine. Thank you to my art therapy student and Festival Support Officer, Lauren Sanchez; my QUT Creative Industries intern and Festival Master of Ceremonies, Clare Hobler; and most importantly, my occupational therapy student, the Chief Editor and Designer of this eZine, Georgie Griffin, for their wonderful work. What now? Well, with the support of the Minister for Health and Minister for Ambulance Services, the Honourable Cameron Dick, and the executive leaders at Metro South Addiction and Mental Health Services, the Festival will be happening again next year. No doubt the festival will be bigger and better in 2016 and I look forward to your participation. Kind Regards,

Adam Lo Festival Director Positive Mindset Creative Arts Festival

Competition Winners Drama Category st 1 place: Flagstone Community College nd 2 place: Carmel College rd 3 place: Woodridge State High School Visual Art Category Secondary School overall Winner: Carmel College Individual Winner: Jaz Allen ‘Depression’ (featured on the cover) Primary School Overall Winner: Browns Plains State School Individual Winner: Liam Egberts ‘Failure is never an Option’ Music Category 1st place: Maddie Lee, Rivermount College 2nd place: Georgie Taylor, Carmel College 3rd place: Nicholas Yang, Sheldon College

Congratulations To.everyone.who competed!

More artworks from Carmel College students

am’ ‘Reading in a Day Dre by Angelina Yin

rea ‘Helpless’ by Sophie G

‘Abortion’ by Emily Lowcock

ves

‘Capture the Moment’ by Yasmin Sequiera

Photo..gallery

Anxiety What is anxiety?

Everyone gets anxious. Most people experience mild anxiety in stressful, dangerous or unfamiliar situations - doing a speech in front of the class, before a big sporting game, before an exam, on the first day at a new school. Being anxious can sometimes even be helpful. It can make you more focused or motivated, better able to solve problems and it can help you avoid danger. However, when the anxious feeling becomes intense and overwhelming, it can become a problem. It can stop people doing the things they need to do everyday. It can also affect the way people communicate with others. There are many different types of anxiety but most of them have similar symptoms.

In Australia, one in six young people has anxiety

Symptoms

eling e f e b t ou migh What y

in ing certa c a f t u o y ab (especiall r events) o s • Fear t c e j b s, o situation whelmed • Over • Panic d e • Drea or on edg e s n e t oms , s ou al sympt ic s • Nerv y h p t ry abou • Wor

Behavioural Symp toms • Refusal to go to school • Get distressed when separated fr om parents (young child ren) • Avoiding or fear ing certain situatio ns or objects which caus e anxiety • Do certain thin gs/acts which relie ve anxiety (e.g. clean excessively) • Negativity, pess imism • Perfectionism • Difficulty makin g decisions • Not being asse rtive • Shyness

What you might be thinking • • • • • • • •

“I am going crazy” “People are looking at me” “I am not in contro l of myself” “I am about to have a heart attack” “I am about to die” Remembering distre ssing dreams Having flashbacks of a traumatic event Unwanted thoughts

s Physical Symptom • Heat racing omach • Butterflies in st hands • Shaky/ trembling cold flushes • Sweating, hot or headed • Dizziness, light ing • Difficulty breath trating • Difficulty concen • Restlessness • Feeling nauseous ach aches • Headaches, stom ulty sleeping • Tiredness, diffic gling • Numbness or tin

1 2

s long term m to p m sy g in c n e Experi on to: may cause a pers in school • Perform poorly and other mental on si es pr de ce en ri • Expe health issues ip problems with sh on ti la re ce en ri • Expe friends and family ed or withdrawn at ol is ly al ci so e m • Beco g situations • Avoid challengin nce abuse • Engage in substa

Different Types of Anxiety Generalised anxiety disorder (GAD) A person with this type of anxiety may feel anxious most days and worried about many areas of everyday life such as school, family, friends, health, safety and new situations. They may feel tense and nervous most of the time. Post traumatic stress disorder (PTSD) A person who experiences a traumatic event such as an accident, disaster or assault, may suffer from post traumatic stress disorder. In response to these stressful events, the person may experience upsetting dreams, flashbacks, panic attacks, intrusive thoughts and difficulty relaxing or may avoid anything that reminds them of the event. Panic attacks and panic disorders A person has a panic disorder if they have regular panic attacks for more than one month. A person experiencing a panic attack may be suddenly overcome by feelings of intense fear or anxiety. They may also experience physical symptoms such as a pounding heart, trouble breathing, sweating and feeling sick. Someone having a panic attack may feel like they are dying or having a heart attack. Panic attacks usually last under 10 minutes.

Social phobia A person with a social phobia may feel intensely anxious in social situations because they are scared of being humiliated, criticised or embarrassed. As a result, they may avoid social situations such as parties, speaking in front of others, meeting new people, speaking to teachers or other authority figures. They may also avoid using public toilets, speaking on the phone or eating out. Obsessive compulsive disorder (OCD) A person with this disorder experiences persistent, repeated thoughts, impulses or images (obsessions) that are unwelcome to the person. They often display repetitive and ritualistic behaviours (compulsions). Completing these compulsive acts helps them cope with the constantly returning obsessions. For example, a person who fears disorder and untidiness finds it hard to resist tidying and organising messy environments. Specific phobias A person with a specific phobia may have an intense fear of a certain situation or object and will avoid the situation or object at all costs. Common phobias include fear of certain animals (spiders, dogs), fear of social situations and fear of small spaces.

PHOBIA FACTS Did you know, if a person has… Alliumphobia they have a fear of garlic! Epistaxiophobia they have a fear of nosebleeds! Katsaridaphobia they have a fear of cockroaches!

Things you can do to help your anxiety If you think you are experiencing anxiety, it’s a good idea to talk to someone about it. Choose someone you trust like a family member, friend or school counsellor. Talking can help you work out what is going on and how you might get help. Eat well and do the things you enjoy! Relaxing and taking care of yourself can help reduce your anxiety. Talk to a health professional. Listed below are chat lines you can call and places that you can go to talk to someone about what you are going through. You can also visit your GP and talk to them if you prefer to do that. A health professional might work with you to help you learn anxiety management skills, practice relaxation strategies and build confidence to cope in stressful situations.

w it h e n o e m o Helping s a n x i et y e with n o e m o s ow If you kn p them l e h n a c ou them anxiety, y r o f e r e eing th s and just by b r a e f r i e to th to listen t and n e i t a p e worries. B them e k a t o t r remembe seriously. ‘Anxiety’ by Charlo tte Fenton from Carmel College

Numbers to call & Link s to website s Beyond Blue

1 300 2 2 46 36 Lifeline

13 11 14 Kids Helplin e

1 800 5 5 1 8 00 Headspace

ell itlyn McDow a C y b â&#x20AC;&#x2122; s s e r â&#x20AC;&#x2DC;St l College from Carme

1 800 6 50 8 90

Places to go to find help To your GP To Headspace Meadowbrook To your school guidance officer or counsellor This information was complied from the following resources: http://resources.beyondblue.org.au/prism/file?token=BL/1060 http://www.kidshelpline.com.au/grownups/news-research/hot-topics/anxiety.php http://headspace.org.au/assets/Uploads/Resource-library/Young-people/Anxietyweb.pdf

Expressions of interest now open for primary

6 1 20

and high schools in the Metro South Health region

DRAMA Student Competition & Exhibition DANCE

VISUAL ART

MUSIC

MEDIA ART Promoting positive mental health and reducing stigma of mental illness and addictions in young people

Mental Health Week, October 2016 For more info, please visit: http://metrosouth.health.qld.gov.au/arts-festival ORGANISER Metro South Addiction and Mental Health Services PARTNER Queensland University of Technology

Expressions of interest now open for primary

6 1 20

and high schools in the Metro South Health region

Student Competition & Exhibition

DANCE VISUAL ART

MUSIC

MEDIA ART

DRAMA

Promoting positive mental health and reducing stigma of mental illness and addictions in young people

Depression. What is depression? Everyone can feel sad or down sometimes. It’s normal to occasionally have mood swings and be irritable, angry or upset. Usually these feelings don’t last. However, if the low and depressed mood lasts longer than two weeks, when it is intense and overwhelming and when symptoms of depression affect everyday life, a person may be suffering from depression.

Signs & s m o t p Sym of n o i s s e r Dep ‘Beyond Blue’ by Ivana Rajci Betts, from Carmel College § § § § § § § § § § § § § §

Feeling sad, depressed or irritable Uninterested in usual activities, no motivation Having trouble sleeping, or oversleeping and staying in bed most of the day Feeling tired most of the day Loss of appetite Wight gain or loss Feeling restless or fidgety and can’t settle Feeling worthless or guilty Being self critical and self blaming Low self esteem Having trouble concentrating, remembering things and making decisions Having thoughts about suicide or death Feeling like everything is too hard Withdrawn behaviour, lots of time spent alone

People who have depression may also have other health problems such as anxiety, or they may have problems with alcohol or substance abuse.

you s e k a What m s or u o v r e sad, n d? worrie As a young person, there are many things that may be making you feel sad or stressed in life! Here are some areas in your life that might cause you worry: - Friendships – fighting with friends, being bullied or left out of friendship groups - Family- stress at home, parents divorcing or separating, fighting with siblings - Personal identity – negative feelings around your sexuality, gender or identity - School work- finding school difficult, not having enough time to finish your homework, your parents putting pressure on you to get good marks - Part time jobs – finding the time to balance having a part time job with doing all your school work and doing chores at home - Having money- not having the money to buy the things you want or things you need - Loss and grief- losing someone close to you - a family member, friend, pet, moving schools - Family culture/religion – being discriminated against at school or within the community

s e s u a c t Wha ssion? e r p e D

No one knows exactly why people develop depression, the cause is different for everyone. For a lot of people, it begins after a stressful life event. However there are a number of factors that may make a person more likely to develop depression. -

Some of these include: A history of depression in family members Being female Personality – some people worry more than others, have low self esteem Parents separating or divorcing Alcohol or substance abuse Abuse in childhood Having learning difficulties Being a carer for a person with a mental illness or disability Not having a close relationship with someone they can talk to

Types of Depression. Major Depression:

dall, y Chelsea Goo ‘Depressed’ b ollege from Carmel C

feelings of sadness, loss, anger or frustration, which interfere with daily life, experienced for 2 weeks or longer Dysthymic Disorder: very similar symptoms to major depression but not as serious. However, a person must have these symptoms for 2 years or longer. Melancholia: Very similar symptoms to major depression. People with this condition may move slowly, feel like life is meaningless and purposeless and lose pleasure in everything.

Psychotic Depression: Sometimes people who have a depressive condition also experience psychotic symptoms. This could be hallucinations (seeing or hearing things that aren’t there), delusions (believing things that are false) or being paranoid about something.

Cyclothymic Disorder:

This condition is like a milder form of Bipolar Disorder. A person suffering from Cyclothymic disorder may have mood swings over a few years that go from mild depression to emotional highs.

Bipolar Disorder: When someone has this condition, they experience times of depression, as well as times of ‘mania’. Mania is often like the opposite of depression. A person who is ‘manic’ may feel great, have heaps of energy, feel no need for sleep, talk fast and have racing thoughts.

Seasonal Affective Disorder:

A person suffering from this condition may experience periods of depression or mania which begin and end with a particular season. No one knows for certain what causes this, but it is thought that it could be caused by changes in exposure to light during the different seasons.

Things you can do to help your depression -

Talk to someone about it. Choose someone who you trust and feel comfortable talking with. This could be a friend, family member, school counsellor or guidance officer, or a health professional. If you feel more comfortable talking over the phone or online, ring one of the call lines listed below or visit the websites to chat online to someone who can help you. Distract yourself. Sitting around focusing on the negative thoughts running through your head only worsens your mood. Instead, try to distract yourself by doing something you enjoy. This could include painting, drawing, listening to music, chatting to friends, playing sport or taking your dog on a walk. Do exercise. Doing regular exercise can help improve your sleep patterns, interrupt negative thoughts and increase the level of endorphins in your brain, a chemical which makes you feel good. Do something relaxing. If you are feeing particularly stressed or down, doing something relaxing may make you feel better. Some relaxing activities include listening to music, breathing deeply or doing yoga.

ers or b m u n e h Call t nks to i l e h t follow ine! chat onl lue Beyond B 36 46 1300 22 line p l e H s d Ki 800 1 5 5 0 0 18 Lifeline 13 11 14 ook r b w o d a e e M Headspac 0 3804 420

n Wher e ca p? l e h t e g I

This information has been compiled from the following sources: • https://www.beyondblue.org.au/the-facts/depression • http://headspace.org.au/assets/Uploads/Resource-library/Young-people/Depression-web.pdf • http://www.kidsmatter.edu.au/sites/default/files/public/KMP_C4_CD_AboutDepression.pdf • https://www.youthbeyondblue.com/understand-what's-going-on/depression

PSYCHOSIS What is it?

Psychosis is a disorder that causes problems with the way your brain interacts with the world around you. For a person experiencing psychosis, the world may feel very confusing and strange. You may be having trouble figuring out what is real or what is not. Delusions

Hallucinations

Delusions are beliefs that may stick with you, even with evidence that they are not true.

Hallucinations can be things you see, hear, or smell that people around you are not able to experience as well.

Example: Someone is using your television to record your activities. OR You can control the weather with your mind.

Example: Hearing voices that are not coming from any person around you.

Confused Thinking

om t p m Sy

This may feel like the brain is not “working properly”. It could feel like thoughts are being added to your head, or that you are thinking faster or slower than usual.

Example: You are speaking, but others are saying that your sentences do not make sense. OR You usually love chatting with your friends at lunchtime, but lately it seems like you can’t follow a bit of the conversation.

Changes to emotions

Sometimes people experiencing psychosis feel like they can’t react with the right emotion. A sad song may cause you to laugh, or you may not want to share your feelings with anyone and cut off your friends and family. Sometimes, it might feel like things you used to be able to do are a huge deal now, and take too much energy. Example: You might feel more excited or sad than is usual for you for no particular reason. This mood may change very quickly or without warning.

Psychotic Ep

isodes

Psychotic ep isodes are m ost likely to firs t happen dur in ga person’s late teens to early twenties. Ps ychosis is ca used by a combinatio n of what ge nes someone is b orn with and th ings that may ha ppen in a pe r s o n ’s life- like stre ss or drug us e. Episodes can last anywhe re from a few d ays to years .

lves’ by Hayley ‘The War Against Ourse llege Davies from Carmel Co

There are a few different types of psychosis

Drug induced psychosis These issues may happen as a result of drug use such as cannabis and amphetamines

Psychosis as part of another mental illness Some people may experience some or most of these symptoms along with another mental illness, such as schizophrenia, bipolar disorder or severe depression

Brief reactive psychosis

Psychosis resulting from a very stressful event or period in life

What if someone I know is experiencing these symptoms? It may be difficult for to understand what is going on when a friend or loved one is going through psychosis. The best way to support someone is to, ♦ Speak up if you notice that their behaviour is “not quite right”. The earlier someone can get support, the better. Speak to the person about visiting their GP or Mental Health Services. If they refuse and you are still worried, share your concerns with someone you trust or a mental health worker. ♦ Stay in touch! Sometimes it can feel like you’re really alone when you have a mental illness. Friendships and relationships are always important and especially if someone is having a hard time. Checking in with a text, message, or phone call is a great way to remind someone that they have people to turn to.

Psychosis i s not a life sentence!

It’s a disord er th both medica at can be treated with ti support. Me on and mental health d symptoms th ication may help redu ce at are bothe rsome and h your body r elp elax and ge t some mor sleep. Talkin e g to a health professiona will help to l tre symptoms a at the psychosis and it s nd g talk about w ive you a safe place to hat is going on for you. Some people may experie nc for a few da ys, others fo e psychosis r years. With treatment, ap diagnosed w erson who has been ith psychos is can work towards liv ing a happy and full life .

It’s important to remember that you are not alone and there is help available!

This information has been compiled from the following sources: http://headspace.org.au/get-info/psychosis/ https://www.sane.org/mental-health-and-illness/facts-and-guides/psychosis http://www.mindhealthconnect.org.au/psychosis

MUSIC

2016

DRAMA VISUAL ART DANCE MEDIA ART Student Competition & Exhibition

Expressions of interest now open for primary and high schools in the Metro South Health region

Promoting positive mental health and reducing stigma of mental illness and addictions in young people

What is an eating disorder? Anyone can be affected by an eating disorder. It’s a complex one, often associated with other issues such as anxiety, depression or another mental health issue. A person who has an eating disorder often assesses themselves negatively in relation to their shape, how much they weigh and whether or not they have eaten. Often, a person’s eating disorder is an outward sign of a deeper inward struggle, such as anxiety, depression, mood disorders and obsessive-compulsive disorders. Most individuals who have an eating disorder keep it well hidden and deny that anything has changed or that they need help. However, with the right help provided to a person, eating disorders can be managed and overcome.

A ANOREXIA NERVOS

arts to cut weight and generally st e los to ing nt wa of n tting on exia has the intentio emselves. They fear pu th Someone who has anor ain st su to gh ou en uently, eat. Often it’s not is in reality and conseq it as back the amount they dy bo eir th e se ey are usually unable to weight or being ‘fat’. Th ion with how they look. have great dissatisfact ated, tired ng cold all the time, blo eli fe s, es zin diz or ing ight loss, faint loss or ing on face and body, ar Physical Signs: Rapid we pe ap ir ha e fin , es brittle hair, sunken ey lethargic, pale looking, . disturbance of periods , skipping t eating food, body type ou ab ing ink th ys wa Al oural signs: weighing behaviours such as Psychological & Behavi ive tit pe Re s. ive at nd ies and misusing lax antisocial, secrecy arou ing be meals, counting calor , ion ct fle re eir th , king in the mirror at around meals, anxiety s ou xi an , themselves, always loo od fo nd ou uals made ar food, weight, ting over exercising, rules and rit ea comments relating to to y vit iti ns se , em te , low self es difficulty concentrating faction. e, extreme body dissatis cis er ex d an e ap sh dy bo appearance,

OSA V R E N A I BULIM s

‘Starvation’ by Kat An geli from Carmel College

the also involve ia m li u b , a s t’. To ia nervo eight, or ‘fa Like anorex w r e v o g in m rging r of beco gage in pu person’s fea n e n te f o es, bulimics ing laxativ k compensate, ta , g in it like vom binging and n e th behaviours g in t s a f xcessively, , they feel y n a m exercising e r o F n. gid diet pla . When having a ri -purge cycle e g in b a in t of rapped they are ou somewhat t e k li l e e f y they ma an be es. Bulimia c they binge lv e s m e th p re cannot sto to 14 or mo k control and e e w a s e f s 1-3 episod rience a lot o e p x as severe a e n te f o eek. Bulimics that are episodes a w gest foods in y e th n e h uilt w and ice shame and g cake, chips, – s ie r lo a c gy and high in ener late. cream, choco

B I NG E E A T I NG

A person with a bi nge eating disord er also feels a sens but instead, they e of lack of contro don’t purge. Only l over eating, half of people wit h this disorder ar e overweight. This disorder is mostly characteri sed by eating larg time and a lack of e amounts of food control over eating at one given while eating (it be comes a blur). Often binge eati ng disorders are associated with normal, eating un eating much mor til uncomfortably e rapidly than full, eating large eating alone beca am ou nt s, even when not hu use of embarrassm ngry, ent (large amount yourself or depres s) , gu ilt , feeling disguste sed. d with

SFED) (O r e d r o is D g in t a eeding or E F d ie if c e g p S r e h t O ent, but not meetin es pr g in be s er rd so of the di

each occupational me symptoms from so by d ne s affect social and fi om de pt is m sy e es OSFED Th . disorder r any one particular the full criteria fo stress. , as well as causing di Although areas of functioning friends and family. e os cl as ll we as and is affected there can be family g an eating disorder in e, er m ff ho su at on t rs en pe nm e Th rturing enviro om a loving and nu fr e ptoms. m co n ca on rs a pe eating disorder sym e m so r ge ig tr ay m ssors, which friend related stre

Helping someone with an eating disorder Do you know someone who shows many of these symptoms? If you do, it’s important to let them know you care. Choose an appropriate time to chat to them. Do some research to understand more about eating disorders. When approaching them, make sure you don’t speak down to them, shame them or make them feel guilty, because this will make it worse. Instead, encourage them to talk about it, be open about what they see and listen to them. Remember, it usually means there is a deeper inward struggle occurring in the person, so ask them what’s happening. If you see some of these behaviours, it’s better to speak about it early and prevent it rather than hide away and let it get worse.

How to get help If you think you mig ht have an eating di sorder, you may find it helpful to talk to someone abou t it. You can do this in a numbe r of ways.

ect’ by Taryn ‘Picture Perf ge Carmel Colle Arthur from

You might like to: ♦ Write down how you feel, or write a letter to someone telling them how you are feeling ♦ A first point of co ntact would be going to a GP such as your local do ctor. They will be ab le to assist in putting you in touch with other practitioners who ca n help further ♦ Phone an anonymou s helpline (listed belo w) ♦ Prepare yourself for the emotional re action. It’s a sensitive topic, an d it can be tricky to talk about ♦ Seek out a supp ortive network of pe ople who listen to you and are willing to help you

You can be free of an eating disorder! There is support and you are worth it. It takes personal commitment, courage and support to rise above it over time.

Remember, no one else can be you! Only you can. The human body is an incredible machine, intricately made and crafted. Try to appreciate your body for the way it works and how amazing it is. Get extra help. If you feel as if you may identify with the symptoms of some of these disorders, don’t be ashamed. There is support for you. Avoid negative self-talk. It’s harmful to our minds and bodies. Your body hears everything your mind says. Be aware of what you say about your self. Eat every meal of the day. Beauty is not what you see on TV, Instagram and Facebook, because most of the time it has been digitally altered. Be the best you, not what society claims to be ‘ideal’. Every body is unique, individual and beautiful.

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This information is compiled from the following sources: www.eda.org.au www.nedc.com.au http://headspace.org.au/health-professionals/eating-disorders/ http://resources.beyondblue.org.au/prism/file?token=BL/0700

‘Labelled’ by Olivia Egan from Carmel Colle ge

Drugs & Alcohol ? k r o w y e h t o How d

t. s and how you ac on si ci de e ak m , el ink, fe ging e the way you th ng a ch n work through chan ca l ey h ho T co y. al od d b an ur gs yo Dru s on ol is g drugs and alcoh d long term effect in an av t h or to sh se ve on ha sp n re e’s They ca depend on how your brain. Everyon n in ca s it al ic to em se ch on sp of ur re the balance you l or take drugs, yo ho co al k in are and the mood dr u u yo yo y en th h al W he t. w en differ ally, ho , so you are more n you use it norm ng pi te lo of ve w de ho , ill st gh ei is w brain much you young person, your a s A . a heavy alcohol or it e ke ar u ta u yo yo If . en ol h h w co d al are in with learning and effects of drugs an s m ve le ti ob ga pr ne g e in th us el ca ntly, likely to fe damaged permane t ge ay m in ra b drug user, your . ty and depression ie x an as l el w as memory,

Never feel pressured. Y o u d o n ’t n e e d al cohol or dru gs to have fun!

Why do people use alcohol and drugs? There are many reasons why a person may drink and use drugs, some of these include: • Some people may feel like its necessary to do it at parties or social gatherings • They may be trying to fit in with friends who drink or use drugs • They may do it as a way of coping with stress or bad feelings • They may use alcohol or drugs as a way of making up for guilt, shyness or low self esteem

• • •

Increased heart rate Slow reflexes, slurred speech Dizziness, vomiting, trouble seeing clearly Losing consciousness, coma, death Trouble breathing Poor decision making Trouble concentrating and paying attention Saying things we normally wouldn’t Blacking out – not remembering things Feeling nervous, anxious, panicked, moody, unmotivated, aggressive

Although these feelings and body changes may only last short term, using drugs and alcohol may cause you to make risky or bad decisions, which may affect you in the long run.

Long Term Effects

Short Term Effects

• • • • • • •

• • • • • •

Damage to your brain, liver, heart and stomach Memory loss Breakdown of bone and muscle tissue Trouble coping with school Hallucinations Psychosis can be triggered (from cannabis use)

If you already have a mental health issue, using alcohol and drugs can worsen your symptoms.

l o h o c l A d n a s g Types of Dru nctioning of your brain and body.

down the fu w lo s r o e c u d e r Depressants

mood g, changes in in it m o v , a se u g, na slow breathin , te ra rt a e h duced Symptoms: re lants d short term) tives and inha a d se , is (both long an b a n n a ohol, heroin, c Examples: Alc

and energy. s s e n t r le a e s rea up – they inc y d o b r u o y d ee , increase in Stimulants sp blood pressure erature and p aches, m e t , e t ra cramps, head eart h h c d a se m a o re st c , in p e : r sle Symptoms d, less need fo o o m , y rg e n g high e confidence, ssion followin re p e d d n a n asy. austio caine and ecst dizziness, exh o c s, e in m a t e thamph Examples: Me

e things that e s r o l e e f , r ea taste, smell, h ty. u o y e k a m n ca gs are in reali s in n h e t g n o a in h c t u t ll n a H re e, or are diffe r e h t y ll a e r llucinations aren’t s you see) ha (thing ve a ear) or visual h u o y t can also ha s (i g in is h b (t a n n ry a o c it d d ms an Symptoms: au agic mushroo m , e in m a t e k , Examples: LSD effect) hallucinogenic

STOP

It’s OK to say NO!

Do you have a drug or alcohol problem? Sometimes it’s hard to recognise or admit if you have a problem with drugs or alcohol. The questions below may help identify if you have a problem and how it is affecting your day-to-day life and health. How often do you use drugs or alcohol? Why are you using it? Do you feel like you need it to have fun? Are you tired all the time? Are you more moody than usual? Do you have trouble concentrating? Have your friends or family said something to you about it? Are you having trouble sleeping?

If you are worried about your drug or alcohol use, you may need to seek some help.

‘Wh Ell aling en ’ by T h fro m C orbur n Co arme lle ge l

How to change your drinking or drug use • Seek Help – talking to someone you can trust about your drug or alcohol habits can really help. This person can be a family member, friends or health professional. • Look up information – research information on the Internet about drugs and alcohol and their long term side effects. Follow the links below to find the information or chat online to a professional about it. • Set realistic goals – set short term goals for your self to help you reduce and finally cut out completely the drugs and alcohol you may be using • Exercise and be healthy – Exercising and eating healthily can have a huge impact on your wellbeing. Doing this will increase your mood and make you feel more motivated and energetic. • Keep safe - If you are still using drugs or alcohol, make sure you are doing it in a safe way. Some things you can do include: never drink or take drugs alone, drink water in between drinks, slow down and pace yourself, look out for your mates, try having days and weekends without drinking. • Organise fun non-drinking activities – there are heaps of fun and social activities that don’t need to involve drugs or alcohol. Some of these include having a movie night, going ten-pin bowling, playing board games, playing sport.

eone Wha t if s o m o ve rd o se s ?

Where to get help Kids Helpline 1800 55 1800

o much or takes If someone drinks to es them to fall something that caus fit, have trouble a ve ha s, ou ci ns co un hat you should do: w is re he c. et g in breath e won’t get in troubl 1. Call 000 – you for asking for help on their side if they 2. Put your friend in case they vomit. are unconscious, or their breathing 3. Keep an eye on em alone! 4. Do not leave th

Headspace 1800 650 890 ReachOut Alcoholics Anonymous Narcotics Anonymous Hello Sunday Morning

This information has been compiled from the following sources: http://resources.beyondblue.org.au/prism/file?token=BL/1182 http://www.fit.edu/caps/articles/facts.php http://headspace.org.au/health-professionals/substance-use-disorders/#more-information http://headspace.org.au/assets/Uploads/Resource-library/Young-people/Alcohol-web.pdf

Individual Support Services moking S / s g u r D l/ o Alcoh Services tion Service a m r o f In g u r Alcohol and D (ADIS) 33, 24-hours 8 7 17 0 0 18 Phone on Service, ti a rm fo In g ru Alcohol and D referral. counselling and ne on and Helpli ti a m r o f In is b Canna 0 40 50 Phone 1800 3 7pm Mon-Fri, 11am– Quitline (137848) Phone 13 QUIT es nt and resourc e m e g ra u o c n e Support, smoking. to help you quit

Services t r o p p u S g n li b Gam nline Gambling Help O 3, 24-hours 2 9 8 0 8 3 7 0 e Phon national website us o m y on n a , ee fr A e professional that provides onlin ail support. counselling and em / inghelponline.org.au bl am .g w w w / :/ tp ht

‘Dark Education’

by Matthew Pet ralia from Carmel Col lege

Aboriginal and T

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Community Hea lth Services

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Services lt u a s s A l a u Sex Bravehearts 7 2 83 1 Phone 1800 2 m-8pm Mon to Fri, 8a

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24-hours confidentia l counselling

ces Culturally Diverse Servi ral Queensland Transcultu s Mental Health Service or 1800 Phone 07 3167 8333 188 189 pm Mon-Fri, 8.30am -4.30

â&#x20AC;&#x2DC;Battered and Bruisedâ&#x20AC;&#x2122;

by Zoe Parra from Carm

el College

L es bi an , G ay , B is ex ua l ce s an d T ra ns ge nd er S er vi e A ss oc iat ion Ga y an d L es bia n W elf ar gay, lesbian, bisexual and Peer counselling service for ir families and friends. transgender people and the 30pm-10.30pm Phone 1800 184 527, 5. g: https://qlife.org.au/ OR access online counsellin ice ing an d Inf or ma tio n Se rv L es bia n & Ga y C ou ns ell pm 1800 249 377, 7pm-10 Phone 07 3891 7388 OR

Everyone uses different strategies to cope with difficult or sad things going on in their life. Some of these strategies can be useful and some can be harmful. Itâ&#x20AC;&#x2122;s important that you come up with personal coping strategies that are useful and safe, which you can use when times are tough.

Calling a friend to talk

Getting angry at my brothers and sisters

Going out and doing some exercise

Taking lots of deep breaths

Listening to songs that make me feel sad

Yelling at my Mum or Dad

Self-harming

Listening to some relaxing music

Talking to my school counsellor

Talking to my parents about what is making me sad or stressed

Locking myself in my room and not talking to anyone

Doing yoga or meditating

Now, try to come up with 3 personal coping strategies that you could use when you feel down, angry, stressed or upset.

Resilience What is it? Resilience is the ability to “bounce back” or adapt when there are hard things going on in your life. Being resilient does not mean being happy 24/7- it just means that you can work through both the ups and downs we all experience. Nobody is born completely resilient. It’s something you need to work on- like muscles or your netball skills! The good news is we can all develop our resiliency to help us weather the difficult parts of life.

Some ways to build up your resilience: M a in ta in h e a lt h y r e la ti o n s h ip s ! port you is so Having people in your life that sup trust about our important! Talking to someone we ed one who makes worries, or spending time with a lov to cope with you feel safe is an excellent way challenges. ee people (include Resilience exercise: Think of thr would support and at least one adult) in your life that ough something encourage you if you were going thr ty or uncle, your difficult. This may be a parent, aun officer, or a mental best friend, a teacher or guidance their names and health support worker. Write down e experiencing a how you can contact them if you’r mewhere handy! stressful time. Keep this paper so

List 3 people you can rely on:

T a k e c a re o f y o u rs e lf :

What are yo ur favourite h obbies?

have effects on When we’re stressed, it can make healthy habits our body. It’s important to you need to be. Eat so you can be strong when being active and balanced meals, spend time are involved in outside, and make sure you joy. Don’t forget some activities you really en ht! to get enough sleep every nig is your favourite Resilience exercise: What you do this? hobby? Now, how often do something likeHopefully your answer was ide some time in “almost every day!” Put as that makes you your week to do something learning something happy – like being creative, m. new, or joining a sports tea

List 5 things you like about yourself:

1. 2. 3. 4. 5.

B u il d y o u r s e l f - e s te e m !

rth. Feeling good You are a person with wo strengths and talents about yourself and your in how you react to makes a big difference feel like you are stressful events. If you rough challenges, you strong and able to get th will be! rite, draw, or collage Resilience exercise: W s you like about on a poster with five thing good qualities- maybe yourself. Everyone has d to animals, great you are a loyal friend, kin e dancer. Put the at singing, or an awesom at you can see it poster up somewhere th self that you have everyday, to remind your many strengths.

Click here to take a quiz to see how resilient you are:

Keep a positi ve mindset!

Everyone feels down

or sad at times, it’s on

ly human. It’s importan

t to appreciate the go od better. Your thoughts really powerful and im are pact your decisions an d how you navigate th e world around you. Resilience exercise : Keep a gratitude jour nal. Write down one or more things every day you are thankful for. It that can be something as si mple as getting to sit next to your friend in maths to having your favourite ice cream fo r dessert. things we have, and to

stay hopeful that thin

gs will change for the

ful for? What are you grate

I will face whatever comes today with a positive attitude!

This inf ormation was c omplied from the following sources: http://psychcentral.com/lib/what-is-resilience/ http://www.kidshelpline.com.au/teens/get-info/hot-topics/being-resilient.php

2016 Expressions of interest now open for primary and high schools in the Metro South Health region

VISUAL ART MUSIC DANCE DRAMA

MEDIA ART Student Competition & Exhibition

Promoting positive mental health and reducing stigma of mental illness and addictions in young people

Meet some of our Metro South Health Professionals!

Meet Carmen

Meet Pete

Meet Lauren

Top tips to help improve your sleep! Make your room a quiet place. If there are loud noises happening at night (like your baby brother or sister crying) try wearing earplugs to bed! Or you can download apps on your iPhone or iPad that can create white noise to help you sleep!

Do exercise! Studies show that people sleep better and are more alert during the day when they do daily exercise.

Getting a good night’s sleep can improve your mood, increase your energy and help you learn more in school. As a teenager, you need about 9-9 ½ hours of sleep every night! Not getting this much? Read the tips below to help you improve your sleep each night!

Set a regular bedtime. Try to go to bed at the same time every night. On weekends, try to stick with this routine. Dim the lights in your room an hour or so before bed!

Try not to drink anything with caffeine in it in the afternoon or at night! This includes Coca-Cola, coffee, tea or iced coffee. Avoid using your bed for anything but sleep. So when you go on your computer, read books or watch TV, try not to do it in bed!

Sleep on a comfortable bed! Make sure your mattress and pillows are comfy and supportive.

Don’t watch TV or use your computer or phone right before bed! Even though you think this might help you fall asleep, it actually does the opposite. A chemical in your brain, which tells your body to go to sleep is not released when you are looking into the light of the computer screen. TV can also stimulate your mind instead of relaxing it! If your favourite show is on late, record it and watch it the next afternoon! Avoid eating big, heavy meals right before going to bed. Try to have dinner 2-3 hours before going to bed. If you are hungry when trying to get to sleep, try having a light healthy snack!

Wind down before you go to bed. Spend the hour before bed doing something relaxing like reading a book or listening to quiet music.

Music & Mental Health Project Tune Your Mood is an online youth-health music resource created by and based on the work of Carmen Cheong-Clinch at the adolescent unit in Logan Hospital. It is collaboratively designed as an online webpage and situated in the youth health portal Tune In Not Out (TINO). TINO provides information on a range of topics related to youth health. It also invites young people to submit their own stories about the ways they deal with life's challenges. Tune In Not Out is also a youth-friendly way for young people to express themselves through their playlists of preferred music. Sharing and hearing other young people's stories is a way to promote help-seeking. Ideas and thoughts around young people's music engagement can be accessed via Facebook. A number of schools and clinicians use these posts to enhance their face-to-face engagement with young people, and to direct young people to help-seeking resources such as TINO.

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Follow the links to upload your playlist and find more info

Recipe Ideas Lunchbox Fillers & Healthy snacks Eating healthily will help boost your energy, improve your mood and keep your body healthy and strong! Try some of these healthy and nutritious snack ideas! Follow the links to find the recipes.

Honey muesli balls BBQ flavoured popcorn Banana berry yoghurt muffins Fruit skewer wands Dip, cheese & carrot snack box

ppe’ by Madi ‘Starbucks Fra mel College Lowe from Car

Georgie’s Choc Chunk Brownie Recipe

Ingredients -

Steps: 1. Set the oven to 180 degrees Celsius. 2. Melt the butter and dark chocolate on the stove until it is completely melted. 3. Mix the sugar and eggs in a bowl. Add the melted butter and dark chocolate. Mix well. 4. Then add the flour, baking powder and cocoa to the bowl. Mix well. 5. Cut up the milk and white chocolate into small chunks then add it to the mixture. 6. Pour into a large pan lined with greaseproof paper. 7. Cook the brownie for 30-40 min, or until the skewer comes out just clean.

200gm dark chocolate 250gm butter 4 eggs 1 1/2 cups sugar 1 1/4 cups plain flour (sifted) 1/2 teaspoon baking powder 1/3 cup cocoa powder (sifted) 150gm milk chocolate 200gm white chocolate

Relaxation Do something active! Doing exercise is a simple way to make you feel more relaxed and less tense. Some exercise ideas include skipping with a skipping rope, going on a run, jumping on a trampoline, doing star jumps, going for a swim, hula hooping, kicking a footy or dancing to your favourite song.

Try deep breathing Doing this will help slow down your bodyâ&#x20AC;&#x2122;s natural response to stress. It will slow down your heart rate and lower your blood pressure. How to do it: 1. Breath in deeply through your nose, filling your belly up with air 2. Hold your breath for a movement 3. Release it slowly through your mouth 4. Repeat this simply process until you feel relaxed

If you are feeling stressed, anxious, angry, upset or tense, try out some of these relaxation activities! They may help you calm down and destress. If a particular strategy works for you, make it a part of your weekly or daily routine.

Create a playlist Fill it with music that makes you feel relaxed and happy, which you can listen to when you feel stressed.

ation iz l a u is v y r T n guided imagery. It ca This is also known as d, slow down your help you calm the min of negative thoughts rid t ge d an ion at in ag im d u try this in a quiet an yo re su e ak M s. ar fe and ment. non-distracting environ How to do it: able position, close 1. Get into a comfort trate on your deep your eyes and concen breathing. urself in the most 2. Begin to imagine yo place you could be calming and relaxed d) (e.g. on a desert islan al. What does it look 3. Make your vision re l? What does it like? How does it smel feel like? ing this place for as 4. Stay here, imagin you feel relaxed long as you want, until and happy.

‘Sunshine’ by K ara Geaney from Carmel Col lege

Try Yoga

Yoga is a fun and relaxing form of exercise that you can enjoy on your own, or with friends. Follow this lin k to visit a website which will teach you some simple yoga poses to try at home . Make sure you remember to breathe deeply while you are doing the yoga po ses. HANDY TIP: Don’t have a yoga mat? Just use an old towel on a carpet surface to stop it from slipping!

15 words to find!

Search bel find all the ow to try and related wor mental health d b e l o w . W h e ns i n t h e b o x found a wo you have r the space d write it in a r e 1 5 w o r db e l o w . T h e r e s t o t a l ! G o o dt o f i n d i n luck!

Mindfulness Colouring Activity Â

VISUAL ART MEDIA ART MUSIC DANCE DRAMA

201 6 Expressions of interest now open for primary and high schools in the Metro South Health region

Student Competition & Exhibition Promoting positive mental health and reducing stigma of mental illness and addictions in young people

Meet the editing team

I am an Occupational Therapist that specialises in mental health. I am also passionate about mental health promotion, prevention of mental illness and early intervention for young people with emerging signs or at risk of developing a mental illness. As a strong advocate for health and the arts, I am currently researching the link between participation in creative arts and a positive mental health. I have a lot of hobbies. There are the obvious creative art activities such as painting, illustrating, media arts, singing and playing the guitar and drums. I am also a big fan of history, aviation, coin/stamp collecting and sports such as basketball and dragonboat racing. To me, Positive mindset means having the ability to see and focus on the good sides more than the bad sides (to put it simply). I wanted to create this eZine as an extra resource that young people will learn a lot from whilst enjoying themselves at the same time. This resource is youth-friendly, it includes many artworks by young people and it points them in the right direction for when they need some support.

Adam

I am a student studying Occupational Therapy at the University of Queensland. Before doing this, I also studied Drama, Education and Psychology. My hobbies/interests include cooking, baking, yoga, drama, and reading! I got involved in creating this resource for students and young people because I think that is a great way for them to be able to access age appropriate information about mental health. The resource contains online links to call lines and chatrooms where young people can easily seek help from professionals. As well a whole heap of mental health information, the e-zine also has activities and puzzles, which aim to build positivity and encourage healthy habits in young people. I tried to design the eZine with a funky and colourful layout that appeals to young people! To me, having a positive mindset means that you can do the things you want to do everyday of your life, with nothing holding you back! I hope you enjoy the resource!

Georgie

I am studying my Master of Mental Health in Art Therapy at University of Queensland. I’ve also been lucky enough to have a uni placement at Logan CYMHS. When I’m not studying, I love making art (of course), reading ghost stories and fairy tales, and traveling to sunny places! To me, having a positive mindset means you keep trying. Sometimes things happen that makes us sad or upset, and it’s important to feel that feeling- then do something to change our mood or make the situation better. I think an important way to have a positive mindset is to build a “toolbox” of things that make you feel good. For me that’s an art journal, family and friends who I trust and can talk to, and reminding myself that I am strong and can get through challenges. I wanted to be a part of this e-book because it has a lot of ideas that young people can use for their “toolbox”. Also, mental illness is something a lot of people feel ashamed to talk about or is looked down on, but the more we talk about it- the more we can help each other! I also think it’s easy to forget to spend time building good mental health as well. Just like you need to eat healthy and stay active to keep your body working well, your mind needs nurturing too!

Lauren

I am a dancer and performer, as well as a student at Queensland University of Technology studying Creative Industries. I love Salsa dancing, singing, drinking reallllyyyy good coffee, travelling, bushwalking or any walking really and buying vintage clothes at Op shops. Having a positive mindset for me is a choice. It is being aware of your thoughts, keeping perspective about life and having a healthy balance. Keeping a healthy mindset is not a journey that we take entirely on our own, but we need community and others in our life who are able to carry the same burdens as us. With this comes vulnerability and it's easier to be honest and open. Through being a part of this e-Zine, I have been able to provide information that is relevant to young people as well as sharing from personal experience. I am passionate about seeing young people flourish in their lives to reach their full potential. It is important for young people to have a reference point to understand mental illness and more importantly, a way of discovering the help and resources that are available.

Clare

A word from the Metro South Addiction and Mental Health Service Executive Team Executive Director Professor David Crompton OAM The Positive Mindset Festival provides an amazing opportunity for Metro South Addiction and Mental Health Service’s to link with schools, young people and organisations across the community. The festival promotes a positive view of mental health and wellbeing and also enables our services to more effectively interact with the many agencies that support young people as they progress through primary and secondary school, before moving on to employment or other educational opportunities. The first Positive Mindset Festival was an enormous success. It was an amazing experience interacting with so many young people who brought energy to the work our health service undertakes. The festival highlights the importance of working effectively across the community. I encourage schools, young people, children and organisations to become involved as we seek to use music, art and drama to enhance knowledge of mental health wellbeing across the communities served by Metro South Addiction Mental Health Services.

Clinical Director Dr Sean Hatherill The inaugural 2015 Positive Mindset Creative Arts Festival was a huge success. The Festival allowed us to engage large numbers of young people in conversations that they might otherwise not have had the opportunity to have – reflecting on common youth mental health problems and pathways to care in our community, and using their creative talents to express these ideas to a much wider audience. We hope to be able to develop the Festival to be bigger and better in the future, and are already excited about Positive Mindset 2016! Hope to see you there.

Deputy Director Raymond Ho The Creative Mindset Festival this year was a great success. The most valuable part of the Festival from my point of view is the introductions of creative means as problem-solving strategies to assist young people learning to deal with the challenge of growing up and be healthy both physically and mentally. There was an old saying “Life is 10% what happens to us, 90% how we deal with what happens to us.” Being able to be creative, flexible and adaptable in dealing with our lives are great resources for our younger generation. I hope we can see you next year participating in the Festival and continue to contribute to the wellbeing of our younger generation.

MUSIC DRAMA VISUAL ART DANCE MEDIA ART Student Competition & Exhibition

QUT students, we want you! Various opportunities across different areas! Expressions of interest for your ‘real world experience’ now open for QUT Students from: Creative Industries Faculty School of Public Health and Social Work School of Psychology and Counselling

Promoting positive mental health and reducing stigma of mental illness and addictions in young people

Mental Health Week, October 2016 For more info, please visit: http://metrosouth.health.qld.gov.au/arts-festival

ORGANISER Metro South Addiction and Mental Health Services PARTNER Queensland University of Technology

2016

e h t g n i d a e r Thanks for t e s d n i M e v i t Posi Rhapsody e-Zine!

We hope you enjoyed it and found lots of useful information and support services. Please share this resource with your friends!

We will see you next year at Positive Mindset Creative Arts Festival 2016! Click here to access the website and keep updated!

A.Note.of.Thanks Goes.To

Organiser

Partner

Supporters

Thank you to everyone who was involved in creating this resource. Thanks also goes to Carmen, Pete and Lauren for being interviewed and to all the schools and organisations who were a part of the Positive Mindset Creative Arts Festival!

Positive Mindset Rhapsody (2015)

Articles inside

A Word from the Executive Team

Meet the Editing Team

Recipes and Relaxation

Mental Health Wordsearch

Meet our Metro South Clinicians

BetterTips to Help You Sleep

About This Resource

Psychosis

Individual Services

Music and Mental Health

Eating Disorders

Depression