House of Wellness 2025 spring magazine

BUTTER SKIN TREND The Olympic legend on fi nding true worth and how she handles pressure

7 tips for FAMILY ROAD TRIPS HOW TO NIP ALLERGIES IN THE BUD

PIGMENTATIO SERUM

IN AUSTRALIAN PHARMACIES

THERE IS MORE TO WORLD AND OLYMPIC CANOE SLALOM CHAMPION JESS FOX THAN FIERCE PADDLING SKILLS

THE HOUSE OF WELLNESS is published for Chemist Warehouse by Suddenly

PUBLISHER

Chemist Warehouse

SUDDENLY MANAGING DIRECTOR

Nick Smith

CONTENT

DIRECTOR

Michelle Rose

EDITOR

Laeta Crawford

CREATIVE

Pascale Clearihan

Meisha Reynolds

SUB-EDITORS

Maureen Doyle

Cathy Laird

Joanne Trzcinski

PHOTOGRAPHY Suddenly Getty Images

Snapper Images

COLOUR

SEPARATIONS

HWT Imaging

PRINTING

IVE Group

HOUSE OF WELLNESS

PRINT PRODUCTION

SPECIALIST

Kayla Elgaznieks

houseofwellness.com.au

thehouseofwellness@ news.com.au

The House of Wellness is published quarterly by Nationwide News Pty Ltd (ABN 98008438828) on behalf of Chemist Warehouse. Prices correct at time of printing. All products subject to availability. Not all products or promotions are available online. Information correct at time of going to print.

AC-009315

Reflecting on her achievements, Jess says she has noticed a real shift in her personal values in recent years.

“As I’ve matured, I’ve realised that worth is in how you portray yourself, how you feel in yourself and how you can make other people feel in your presence with the energy that you bring and share,” she says.

Jess also reveals she is keen to make an impact on the world outside of sport, from partnering with a charity to improve drinking water conditions to encouraging more people to take up kayaking and enjoy our waterways.

Actress and podcast host Tammin Sursok reflects on the importance of listening over talking, while Bec Daniher shares how hope is not only a powerful force, “it’s contagious”, as she continues to work alongside her inspirational father, Neale, in the fight against motor neurone disease.

We also look at what the di erent types of breast lumps mean, investigate the world of hidden disabilities and share tips to help you breathe easier this spring.

Plus, a focus on butter beauty, relaxed hair styling trends and all our regular health and lifestyle features.

Stay w l and enjoy!

From the team at The House of Wellness

PHOTOGRAPHY

JASON IERACE

STYLING

JACKIE SHAW

HAIR AND MAKE-UP

MARIA GULLACE

Jess wears Next blazer, Active Basics crop top, Meshki shorts, Adidas shoes, COS bracelet and her own necklace

COVER Lioness jacket and Active Basics crop top

Simply tell us in 25 words or less your top tip for looking after your skin as you

Competition entries open at 12.01am on Saturday, September 13, 2025, and close at 11.59pm on Sunday, October 12, 2025. Email your entry, name and contact details to thehouseofwellness@news.com.au

In this i ue

Health

79

Pretty, uplifting picks

Cuts and colours for your crowning glory

20 Beauty forecast

From blush to brows

23 Glittery glow-up

How to do disco glam

61 Action plan

Weekend warrior workouts

65 Lumps and bumps

Staying alert to breast care

66 Hidden truths

The challenge of invisible disabilities

69 Hay fever help

Breathe easy this allergy season

70 Easing trauma

Therapies to help you find relief

73 Pharmacist advice

How to get salon-style hair at home 13 20 91 17 29 93

93

How to declutter your medicine cabinet

24 Closet chemistry

What to wear for date night

27 Bohemian rhapsody

Go-with-the-flow fashion

29 Golden touch

Scents to make you shine

Features

38 Goal getter

Tips for a lifestyle reset

41 The young ones

Spotlight on Gen Z

46 Work drama

Revenge quitting

50 My life

Tammin Sursok

53 Stress busters

Calming strategies for kids

54 Formidable force

Bec Daniher on the fight against MND

57 Strong bond

Two pals share their chronic illness journeys

75 Dr Sally Cockburn

The deep grief of losing a beloved pet

Live well

79 Go wild

Untamed gardens and their wellbeing benefits

83 Court in the act

Ace reasons to take up tennis

86 Quick and easy

Delicious salmon bundles

90 Buckle up

Make your family road trip smoother

Also

93 Decor

95 Books

96 What’s on and quiz

98 To dye for

SWEET SPOT

Bask in sunny yellows and pretty pinks with these uplifting picks for everyday fl air

Compiled by Penny Harrison

Observatory Lighting Lucinda pendant, $209.99, templeandwebster.com.au; Essie Pencil Me In Nail Polish, $13.99; Areaware Gradient puzzle, $89.95, shop.until.au; Darling T-shirt, $85, castleandthings.com.au; Novablast 5 running shoes, $240, asics.com; Mini daisies earrings, $25, emeldo.com; Carry-on case, $249, and Personalise-It sticker, $11.99, kikki-k.com; Pastel Pop bowl set, from $29, angusandceleste.com; MCoBeauty No.2 Body Wash, $18.99; Ariana Grande Cloud Pink 100ml EDP, $79.99; Izipizi reading glasses, $69.95, store.mca.com.au

CAMI TOP, $60, PERFECTSTRANGER.COM.AU

CLOCKWISE FROM TOP Kreafunk Ago 2 bluetooth speaker, $109.95, madeonearth.com.au; In-Scribe notebook, from $17.99, kikki-k.com; Suck UK cordless lightbulb, $79.95, shop.until.au; Flagship Rollergel pen, $19.99, kikki-k.com; Steeb Amber sunglasses, $260, ameyewear.com; Meja Floral flats, $116, charleskeith.com; Hismile Pink Donut Toothpaste, $12.99; Candylab Yellow Macaron Van, $34.95, littlecovecollective.com.au

PHOTOGRAPHY

RICH MACDONALD

ART DIRECTION

PASCALE CLEARIHAN, SHERIDAN FRAWLEY

HAIR AND MAKE-UP

JADE KISNORBO

HAIR AND MAKE-UP

ASSISTANT AIMEE RAPA

MODEL MILA KARUMBI/ GIANT MANAGEMENT

Mila wears

H&M x Magda

Butrym swimsuit and Zara earrings

PLAYFUL in PINKS

Inspired by tropical fruit, this season is all about juicy make-up with pops of colour

CHARLOTTE BRUNDRETT Beauty editor

‘Guava girl’ beauty

If TikTok has taught us anything, it’s that food-related beauty trends aren’t going away any time soon. And now with the weather heating up, the trend is shifting to tropical, fruit-inspired beauty looks, with “guava girl”, in particular, popping off. From playing into the beautiful coral-pink and green shades of the fruit itself, to guava-inspired lip gloss, fragrance and even candles, there are many ways to interpret the fresh and fruity trend. In fact, its accessibility is one of the reasons guava girl beauty is so popular. According to Melbourne hair and make-up artist Caitie Kenzie, fruit-inspired beauty trends will continue to grow in popularity as we head into the warmer months.

“I love a just kissed or softly bitten lip look, so the ‘jam lips’ trend is a particular favourite for summer,” Caitie says. “A hint of a berry stain or a sheer glossy lipstick in the right pink tone suits just about anyone.”

WE LIKE MCoBeauty Sweet Guava & Fresh Coconut Shimmer Hair & Body Mist, $16.99; Clairol Bold & Bright Permanent Hair Colour M5 Deepest Guava, $14.99; Oscar De La Renta Bella Night Eau 100ml EDP, $59.99; Armaf Club De Nuit Ladies 10ml EDP, $14.99; Revlon Super Lustrous Glass Shine Balm Pink Flip, $23.99; Ariana Grande Mod Blush Body Mist, $14.99

Centre of a ention

This season, the chrome nails trend has been replaced by aura nails, a futuristic nail finish characterised by an ombre colour e ect in the middle of the nail.

WE LIKE OPI RapiDry Nail Polish in Flash N’ Flirty, $12.99; OPI RapiDry Nail Polish in ASAPink, $12.99

Photo: Jason Kibbler/Trunk Archive

A lick of gelato

Pink-toned blush isn’t losing momentum, and this season forecasters are predicting demand for creamy, softer blush hues straight from a gelateria. One thing to be mindful of with blush is to always consider your undertone, as that ultimately determines how well (or not so well) a blush shade will flatter you.

Sparkle time

WE LIKE Revlon Powder Blush in Tickled Pink, $23.99; MCoBeauty Super Glow Blush Drops in Rose Pink, $27.99; NYX Wonderstick Blush Stick in Peach & Baby Pink, $20.99; Covergirl Trublend Skin Enhancer Blush in Bubblegum Pop, $19.99

“A HINT OF A BERRY STAIN OR A SHEER GLOSSY LIPSTICK IN THE RIGHT PINK TONE SUITS JUST ABOUT ANYONE.”

Glitter finishes are back in style this spring, especially on the eyes and lips. To avoid product fallout, make sure you stick to longwearing formulas.

WE LIKE Maybelline Superstay 24 Lip Color in So Pearly Pink, $22.99

GRAPHIC TAKE

If you’re partial to a French manicure but want to experiment with more vibrant nail trends, consider subtle graphic nails. Adding a pop of colour along the tips is a fun way to add some colour.

WE LIKE Essie Nail Polish in Watermelon 27, $13.99; Essie Expressie Nail Polish in Main Character Moment, $11.99

JULIANNE MOORE

BEAUTY

TOOL

5. Ultra Beauty Collection Sponge Set with Stand

JADE KISNORBO

To give your make-up a cohesive finish, use the same product on your eyes, lips and cheeks. WE LIKE

Revlon Illuminance

Gel Blush in Striking Rose 120, $16

The House of Wellness beauty expert

Embrace butter beauty

Aet the l k BUTTER BEAUTY

Move over dewy-fi nish foundation. This season’s approach to base make-up is all about rich, soft-focus skin

1

What’s not to love about rich, buttery skin?

As a long-time advocate of natural-looking base make-up that lets your skin shine through, it comes as no surprise that I’m a fan of its newest iteration, butter skin beauty. What I like about this trend is the focus on skin looking hydrated and naturally radiant without being excessively glowy. This comes down to selective placement of setting powder, giving a soft finish to the skin. To achieve the look at home, start with a radiance-boosting moisturiser or primer to prep the skin. Next, warm up your chosen base product with your finger and lightly apply to your skin where needed.

WE LIKE Revlon Illuminance Balm Primer, $31.99; Revlon Illuminance Glow Filter in Medium, $31.99

2

One of my favourite alternative uses for concealer is as a makeshift sculpting tool for the face. Taking two concealers that are lighter and darker than your base shade, carve out the shadows and high points of your face to add dimension to the look. Every face shape is different, but a general rule of thumb is to contour the parts of your face that you want to diminish and make smaller, while the lighter concealer is used on areas you want to draw attention to. Once blended, buff translucent powder into the skin, focusing on areas prone to shine such as the T-zone and nasolabial folds.

WE LIKE Revlon Illuminance Serum Concealer in Medium and Medium Deep, $25.99 each; Revlon Illuminance Light Reflecting Finishing Powder in Translucent, $24.99

3

The butter beauty trend doesn’t just refer to buttery base make-up, but also embraces butter-yellow accents. Full disclosure — yellow make-up has a reputation for being unflattering, but that can be avoided with the right approach. For a subtle touch of the trend, a butter-yellow manicure is an obvious choice. And if you want to dial it up further with an outfit in the same colour family, consider coral blush for your lips and even eyeshadow for a truly cohesive, flattering finish.

WE LIKE Revlon Ultra HD

Snap Nail Polish in Makin The Most, $11.99; Revlon Illuminance

Gel Blush in Beaming Coral 130, $16; Revlon Super Lustrous The Gloss in Crystal Clear, $22.99; Revlon ColorStay Xtensionnaire Waterproof Mascara in Black, $21.99

Mila wears Zara dress and earrings and stylist’s own ring

Hair

REPORT

This spring is all about caramel tones, relaxed styling and shorter cuts

Words Charlotte Brundrett

Caramel comeback

Hair trends ebb and flow, so it’s no surprise that caramel and bronde tones are surging in popularity once more.

Posey Broomhall, owner of Melbourne’s Harpo Hair salon, has seen an increase in demand for these tones.

“Caramel and bronde shades are absolutely having a moment again and I’m loving it,” Posey says.

“It’s all part of the ’90s revival we’re seeing across hair and fashion. Those richer, more tonal blondes with depth are back in a big way.”

Posey says bronde and caramel tones are especially flattering on olive or warm skin tones, as they can enhance natural undertones.

“The caramel hair trend is also amazing for fine hair types,” she says.

The added depth and warmer tones can actually make hair look thicker, Posey says.

SHORT AND SWEET

This season, shorter styles remain popular, particularly micro bobs and shaggy crops.

“These styles are timeless precision haircuts that can be worn super polished or clean and edgy,” AHIA master cutter of the year Harrison Sansom says.

It doesn’t get more polished than a glossy, slicked-back bun, which is why the flattering style has become a go-to look for many. When placing the bun, ensure it follows the direction of your jawline and ears for the ultimate lift.

Nat al instinct

GO HALVES

It’s one of the most straightforward and flattering hairstyles to recreate but, until recently, the half-up, half-down hairstyle received little love. This all changed when the likes of Gracie Abrams (above), Gabbriette and Sarah Michelle Gellar began sporting the look on the red carpet.

Big, voluminous hair is trending, so it was only a matter of time before more people started embracing their natural hair type and texture.

Posey says many of her curly-haired clients have embraced their natural hair for some time now.

“With TikTok and social media, we’re seeing a

whole wave of people sharing their ‘curl girl’ routines,” Posey says. Regular heat damage can impact curl patterns in your hair, so if you notice this, then it’s time to give your hair a break to properly reset.

“Give it time, give it care, and your natural (hair) will thank you,” Posey says.

WE LIKE Kristin Ess Dry Finish Working Texture Spray, $22.99; Got2b Guardian Angel Heat Spray, $14.99; Kings Domain Sea Salt Texture Spray 200ml, $12.99; Disco Stick Hair Wax Stick, $19.99; Capelli Ladies Resin Claw, $9.99

PARIS FASHION WEEK

BERLIN FASHION WEEK

@MICHAEL KELLYCOLOURIST

BRUNDRETT Beauty editor

Welcome the season of renewal with the latest looks. Think colourful and classic with a hint of nostalgia

BEAUTY FORECAST

FEELING CHEEKY

Blush blindness seems to be ubiquitous these days, which might explain why many of us are instead turning to a much softer blush application technique. Dubbed “watercolour blush” to describe its diluted, watercolourlike finish on the cheeks, this burgeoning trend is all about applying blush with a light hand rather than packing on the pigment.

According to Melbourne make-up artist and hairstylist Eloise Hogan, the trend indicates a shift away from blush being the focal point in make-up looks. “Lately, my clients are leaning away from bold, sculpted blush placement in favour of a sheer wash of colour on the cheeks that looks fresh and glowy,” Eloise says.

@YAKOVLEVA.MUA

WE LIKE Revlon Glimmer Blush Drops Field of Roses, $20.99; NYX Buttermelt Blush in Getting Butta and Butta With Time, $19.99 each; Revlon Beauty Tools Foundation Brush, $20.99

VIKTOR & ROLF BONBON 50ML EDP, $149.99

Softly

does it

The brows are one of the easiest ways to update your look. Ditch dated trends such as brow lamination and poker-straight tails for a soft, natural arch that gives a lifted, fresh-faced finish.

WE LIKE Maybelline Build-A-Brow, $24.99

PARTING SHOT

The Y2K fashion trend shows no sign of abating, with deep part lines and side bangs predicted to be major hair trends for spring. For the most flattering side part, use a tail comb and follow the angle of your brow arch into the hairline. For a sleek finish, make sure you part the hair while it’s still wet, before blow drying and setting with hairspray. WE LIKE Ionic Hairdryer, $126.99; Schwarzkopf Silhouette

Hairspray Flexible Hold 400g, $20.99

IF STREET STYLE IS ANY INDICATION, HEADSCARVES AND PAPERBOY CAPS ARE BACK WITH A BANG, GIVING OUTFITS A COOL, RETRO TWIST.

COPENHAGEN FASHION WEEK

PARIS FASHION WEEK

PAMELA ANDERSON

@JACOB SCHWARTZ HAIR

@OLIVIA GRIFFITHS MAKEUP

Smart women donʼt overpay for performance — they choose Luna. Effortless results, bold confidence, and pro-level tools without the price tag.

Smoothinasinglepass.

How to

DISCO BEAUTY

This dazzling retro trend is making a comeback. Get ready to sparkle — on or off the dance

fl oor

Words Charlotte Brundrett

TEasy basics

So, how can you incorporate disco glam in your own beauty routine?

Caitie advises taking a light-handed approach — at least to begin with.

“Moderation is important when working with loud pigments and finishes so as to not appear costume-like,” she says.

A modern spin

he return of disco glam is triggering a wave of fanfare and nostalgia among lovers of the ’70s, providing a welcome departure from the pared-back clean girl beauty trend so popular in recent years.

With liberal sprinklings of shimmer, shine and sparkle, it’s loud, experimental, colourful and fun.

From glittery eyeshadows to big, bouncy hair — think Farrah Fawcett — understated is the last word that comes to mind when recreating ’70s disco glam.

Hair and make-up artist Caitie Kenzie is a huge fan of the beauty look.

“I think a hint of sparkle is always beautiful and timeless on any skin tone,” Caitie says. “And I absolutely love disco make-up on deeper skin, like beauty muse Grace Jones.”

“And if you’re working with metallics, I would especially recommend focusing on one area of the face to emphasise.

“A simple swipe of sparkle on the eyelids can look fantastic, or even a little cheek shimmer, but not both at the same time.

I’m also partial to the occasional frosted lip — it just needs to be applied gently and in the right tone.”

If maximalist make-up sounds intimidating, another way to interpret this trend is by focusing on the body.

There are countless body shimmers on the market that can provide a beautiful otherworldly glow in minutes. Added bonus — they typically smell great, too.

WE LIKE Sally Hansen Airbrush

Legs Illuminator in Nude Glow

100ml, $16.99; MCoBeauty 3-in-1

Luxe Shimmer Body Oil, $18.99; Glam By Manicare Victoria Ultra

Comfy Lashes Luxe, $15.99

While there may be a collective shift to maximalist beauty, that doesn’t mean we all want to spend copious amounts of time, effort and money on tricky, involved make-up.

According to make-up artist Rachel McDonald, you can draw inspiration from the ’70s without “going full disco ball” and the look can be achieved with modern elements.

“You can modernise the look with muted shimmer sheens on the lids, which gives a softer, wet-look sparkle that catches the light without screaming for attention,” Rachel says.

“For the lips, a frosted finish is the way to go. A sheer, cooltoned shimmer gloss over a nude lip is so ’70s but with a modern edge.”

WE LIKE L’Oréal Paris Paradise Le Shadow Stick in 105 Mesmerizing Gold,

If you prefer to keep it subtle

What about disco glam for the everyday? It’s easy enough to pick and choose elements of the trend to work with your lifestyle.

“Even adding a bit of warmth to the cheeks with a soft wine-red blush or a subtle bronze contour can channel that ’70s sunkissed feel,” Rachel says. “It’s glam but provides a softer take on retro glam.”

WE LIKE Maybelline Sunkisser

Blush Midnight Shimmer, $22.99; NYX Ultimate Shadow Palette 16-Pan Warm Neutral, $35.99; Yves Saint Laurent Black Opium Glitter 50ml EDP, $159.99; Kristin Ess Ultra Light Curl Defining Cream, $21.99

$21.99; Rimmel Lasting Finish Lipstick in Pearl Shimmer, $14.99; Maybelline Lifter Glaze in 002 Pink Drip, $16.99

@ASHLEA PENFOLD

ALISON BRIE

BERLIN FASHION WEEK

DATE NIGHT

Take the guesswork out of evening wear with these neutral layering pieces

Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT

Heart-shaped hair clip, $14.99, hm.com/au; In Flight bandeau, $220, deering.world; Vittoria sunglasses, $310, heavenmayhem.com; Paper taffeta drape dress, $619, st-agni.com; Organically shaped circle pearl earrings, $219, au.pandora.net; Prada Paradoxe Virtual Flower 90ml EDP, $199.99; Cotton corset, $236, skims.com; Paxton bodysuit, $320, camillaandmarc.com; Lovestrength Everywhere chain belt, $142.24, revolveclothing.com.au; Printed heeled strappy sandals, $179, massimodutti.com; Playback jeans, $219.95, ksubi.com.au; L’Oréal Paris Lumi Glotion, $33.99; Taekwondo Mei shoes, $150, adidas.com.au; High-waist Mom jeans, $59.95, zara.com/au

WHITE, $13.99

CLOCKWISE FROM TOP LEFT Regular fit hole-knit tee, $44.99, hm.com/au; Zipped twill shirt, $159, cos.com; A. Society Navy sunglasses, $183, hbx.com; Jacquemus Le T-shirt, $320, incu.com; Uncut noir bracelet, $159.95, ksubi.com.au; Easy Alvin chinos, $250, nudiejeans.com; Rollie chelsea boots, $329.95, theiconic.com.au; Canyon Chaser watch, $325, swatch.com; Issey Miyake Nuit D’Issey For Men 125ml EDT, $79.99; Valentino Uomo Born in Roma 50ml EDT, $99.99; Leather sandals, $105, and Balloon fit trousers, $119, zara.com/au; Nike Total 90 Premium Pearl White sneakers, $160, incu.com; Two-tone ribbed polo, $299, calibre.com.au

MODERN BOHO

Make a spirited statement with fresh, fl owy and fabulous pieces

Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT Midi dress, $231, massimodutti.com; Shadow Star Boyfriend T-shirt, $119, oneteaspoon.com.au; Coin necklace, $107, massimodutti.com; Thierry Mugler Angel Refillable 50ml EDP, $139.99; Luna wide leg jeans, $320, sirthelabel.com; Oversized lace insert blouse, $49.99, and Mini skirt, $44.99, hm.com/au; Birkenstock Arizona sandals, $184, theiconic.com.au; Body Alchemy Vitamin C Body Lotion 500ml, $19.99; Split suede mini bowling bag, $149, zara.com/au; Adidas Sl 72 OG sneakers, $169.34, revolveclothing.com.au; Chiara beaded tank, $220, sirthelabel.com; Emotional toggle bracelet, $59.95, mimco.com.au; Izia boots, $399.95, tonybianco.com.au

GOLD RUSH

CLOCKWISE FROM TOP LEFT

Givenchy Pi 100ml EDT, $89.99; Paco Rabanne 1 Million 100ml EDT, $119.99; Paco Rabanne Lady Million Royal 80ml EDP, $149.99; Emporio Armani Stronger With You 100ml EDT, $119.99; Dolce & Gabbana For Men The One 100ml EDT, $99.99; Vanderbilt 100ml EDT, $19.99; Marc Jacobs Daisy 100ml EDT, $109.99; Hugo Boss In Motion 100ml EDT, $69.99; FCUK Friction Oud For Her 100ml EDP, $19.99; Cristiano Ronaldo Discover 100ml EDT, $49.99

VISIBLY HELPS EXTRA DRY SKIN WITHOUT

THE

Jess Ŧox GRIT AND GRACE

The Olympic champion shares the secrets to her sense of self-worth and winning mentality

Words Hayley Hinze

It’s safe to say Jess Fox has reached Aussie icon status. With 10 world championships and six Olympic medals under her belt (including three gold), the 31-year-old canoe slalom athlete is the greatest individual paddler in the history of the sport.

But while the Paris Olympics flag bearer, medal magnet and all-round legend might officially be the GOAT, she thinks of herself as more than the physical accolades and awards.

“As I’ve matured, I’ve realised that worth is in how you portray yourself, how you feel in yourself and how you can make other people feel in your presence with the energy that you bring and share,” says Jess, who’s reflected on the topic since becoming a L’Oréal Paris Woman of Worth.

“My worth has definitely shifted from objective measures to now — where my self-worth doesn’t have to be impacted by what other people think or by external pressures and results.”

Jess says she will always be an athlete and paddler but, outside of sport, her friends and family give her a sense of identity that’s different to what we see as she powers down the whitewater or steps up on the podium.

“How am I with my friends? Am I a good friend and am I there for them?” she reflects. “(A healthy identity) is about tapping into that and being with different groups of people who remind you you’ve got

and October. While Jess is on home turf for those, she tends to spend a big chunk of the year competing overseas, which means finding the time to see friends can be tough; however, her immediate family is always nearby.

On the sidelines she has her dad, Richard Fox, a former canoe slalom world champion, and mum, Myriam Fox-Jerusalmi, a former international slalom canoeist who is her coach.

“WE CAN ALWAYS LEARN FROM A BAD EXPERIENCE AND FIND SOMETHING WE’RE PROUD OF TO CHANNEL INTO THE NEXT THING THAT WE DO.”

those different aspects to your personality and to yourself.”

It’s now a year post-Paris and Jess is working towards the LA Olympics in 2028. It seems like a while away, but each year brings another world championship that’s an important step towards LA.

The 2025 ICF Slalom World Championships will be held in Sydney in September

“I feel so lucky and grateful to be in a position where we can work together as coach and athlete and still get along as mother and daughter,” Jess says. And lining up next to Jess at the top of the rapids is her sister, Noemie Fox. The siblings famously competed against each other in the women’s kayak cross at the Paris Olympics. Kayak cross is unlike

MARIA GULLACE ART DIRECTION PASCALE CLEARIHAN

Jess wears Lioness jacket, Active Basics crop top and her own necklace and earrings

the individual time trial format of canoe and kayak events, so Jess and Noemie were literally racing side by side.

“In kayak cross you’ve got to be aggressive and you’ve got to go for it,” Jess says. “There’s three other competitors who might be trying to take you out.”

Days after Jess had taken gold at kayak and canoe events, Noemie went on to win the kayak cross.

“It was the most perfect scenario possible,” Jess says.

Immediately after Noemie’s win, Jess jumped fully clothed into the water to celebrate with her sister.

“For me to win gold, for her to win gold, then to share it together and have our whole family there and friends in the stands, it was just magical. What we’ve shared over the last 10 years competing with each other and against each other has definitely brought us closer.”

The Olympics is a big deal but there are other international events in the canoe slalom calendar, too. Whatever the race, Jess says she gets nervous every time.

“It’s not a bad thing to be nervous,” she says. “It means you’re getting ready to do something exciting that you’ve prepared for, trained for and that you care about.”

She has become the master of managing these nerves and trusting her ability to perform.

“For me, it comes down to training how I want to race and making sure that my standard at training is as high as it can be,” she says. “So, under pressure in a race setting I know that I’ve done the work and that I can perform.”

At an elite level, a canoe and kayak course takes around 100 seconds to complete. But winning is about more than just speed.

Get to know Jess Fox

About those c ls

Hair as glorious as Jess’s can require a little TLC.

“The big hair is a part of my identity, and being in the water all the time, it’s also pretty important for me to take care of it,” Jess says.

L’Oréal Paris Elvive Hyaluron Pure Shampoo and Conditioner are an essential part of her haircare routine to help keep her curly strands in tip-top condition after all those sweaty gym workouts and sessions in the water.

“I get my hair cut maybe once a year, so I’m also loving the L’Oréal Paris Elvive Dream Lengths Cream to protect the ends of my hair,” she shares.

“It’s a sport of precision,” Jess explains. “If you touch a gate, that’s a two-second penalty. If you do a wrong stroke or hit a wave too early, that could be a second or a split second. And that’s the difference between first and fifth or making the final or not. Racing is exciting but anything can happen.”

While mistakes and slowerthan-hoped-for times are bound to happen, it’s how Jess handles these things that gives her the edge.

“You’ve got to learn to stay present, stay in the moment and let go of the mistake you just made,” she says.

Emotional regulation is also key, especially when Jess is competing in multiple events on the same or consecutive days.

“This season, for example, I had a bad race in the kayak on day

one and I was frustrated, gutted and crying,” she says. “I then had to refocus and get back out there in the canoe and try and put down my best performance.

“We can always learn from a bad experience and find something we’re proud of to channel into the next thing that we do. I take the good from

“This year I’ve partnered with a charity to improve drinking water conditions for people around the world. For every (canoe slalom) gate that I go through (during a race), I’m pledging money to a safe water program by Evidence Action,” she says.

“IT’S NOT A BAD THING TO BE NERVOUS. IT MEANS YOU’RE GETTING READY TO DO SOMETHING THAT YOU’VE PREPARED FOR.”

that experience and don’t dwell too long on the bad because there’s a new opportunity just around the corner.”

As someone who’s competed at an elite level since she was 18, Jess is considering the legacy she wants to leave behind, which includes making an impact on the world outside of sport.

“I’m also interested in being involved with the sport in a different way outside of competing.

“For me, it’s about seeing more people in kayaks, more kids in kayaks, and enjoying our waterways — whether that’s lakes, rivers or the ocean — and learning the sport that I love and enjoy.”

Jess wears

Shona Joy dress, Adidas shoes, Aje earrings and her own necklace ABOVE RIGHT

Next blazer, Active

Basics crop top, Meshki shorts, COS bracelet and her own ring and necklace

GET BACK ON TRACK

Make the most of the season’s longer, sunnier days and natural motivational boost with some early new year goals

Words Charmaine Yabsley

Lower the bar

When you’re setting goals, consider starting small and be realistic about them, psychologist Tracey McGrath advises. “I follow BJ Fogg’s Tiny Habits method, which shows that small, consistent actions anchored to existing routines can lead to lasting behavioural change,” Tracey says.

For example, if you want to get fitter, do one sit-up or push-up a day.

“Wake up, get up, then do your sit-up or push-up. The rule is that you can do more if you want but not less. Set that bar super low.”

So, you want to read more books? Read just one page a day. “If that’s too much, try for two paragraphs,” Tracey says. “The goal is to build a habit that is easy to do, not a burden you will soon start avoiding.”

Stretch

it out

Keen to be more flexible?

Try proprioceptive neuromuscular facilitation (PNF), a type of deep stretching.

“Deep stretching and ‘nerve flossing’ (which stretches irritated nerves) are powerful tools for relieving tension and improving mobility,” StretchLab co-owner Rebekah Raymond says.

Rebekah recommends this side-body opener: Sit tall on a firm bench with feet flat. Place your right hand beside you, lift your left arm overhead and arc it to the right. Breathe deeply, then switch sides.

If you have tight outer legs and hips, lie on your back with your left leg flat and a strap around your right foot. Lift the right leg to 90 degrees, rotate the foot slightly inward, then gently draw it across your body. You will feel a deep stretch along the outer leg.

“Finish with slow, deep breaths. Longer exhales calm the nervous system,” Rebekah says. “These movements can help boost motivation and mental clarity, giving you the space to recommit to your end-of-year goals.”

Appreciate your achievements

“When you realise you haven’t achieved a certain personal goal, you either become depressed and beat yourself up or you become stressed and desperate to achieve it,” says Workplace

Wellbeing Australia director Luke McLeod, author of Everyday Enlightenment

“Shift your focus towards something you have achieved this year — however little — and take the time to be grateful for it,” Luke says.

This means you have shifted your mindset into a more positive and calm state, he explains.

“Be grateful for the days you did go for that morning walk or the number of times you made it to the gym, rather than berating yourself for the times you cancelled. You’ll then be in a better place to focus and set more achievable goals.”

SWAP YOUR HABITS

“Spring offers a shift in neurochemistry,” psychotherapist Sisse Marie Soeby says.

“Increased daylight enables more serotonin production. That means our motivation to do things increases naturally.”

Sisse Marie refers to spring as the “declutter season” for the mind. “Consider it a ‘habit swapping’ stage,” she says.

“Rather than just eliminating an old behaviour, replace it with a good one, such as walking outdoors in nature while listening to an uplifting podcast.

“(This is much better) than scrolling through posts filled with doom and destruction.”

Smile with confidence

Bupa Dental head dentist

Dr Cathryn Madden says spring is the perfect time to refresh your oral health routine.

“Start by brushing twice a day for two minutes. Most people don’t brush long enough, which means plaque isn’t removed properly,” Dr Madden says.

“Change your toothbrush or electric toothbrush head every three to four months.”

Daily flossing is also essential for cleaning between teeth and keeping gums healthy. And swap sugary or acidic drinks for tap water to help prevent decay and enamel erosion.

Dr Madden warns of social media DIY toothpaste trends.

“Stick with a fluoride toothpaste suited to your needs. And if you haven’t seen a dentist this year, now’s the time. Regular checkups catch issues early and help keep your smile bright.”

Embrace meal planning

CSIRO Total Wellbeing dietitian

Nicole Pritchard says spring is ideal for returning to healthy habits such as meal planning and regular eating patterns.

Nicole suggests setting aside just 30 minutes each week to plan meals and write a shopping list. “Make the most of spring produce such as leafy greens, blueberries, celery and asparagus. These are nutritious, generally budget-friendly and can be used in a multitude of ways, which helps to reduce food waste” she says.

“Soak up 15 to 30 minutes of sunlight a few times a week and include vitamin D-rich foods like salmon, eggs and sun-exposed mushrooms to boost mood and immunity.”

Embrace lighter meals by swapping heavy sauces for herbs, citrus juice, garlic and spices and by adding crunch with seeds, nuts or crisp vegetables. And don’t forget your gut health.

“Eat a combination of fibre-rich foods, including soluble, insoluble, readily fermentable and resistantstarch fibres, such as oats, wheat bran, rice bran, leeks, legumes and chickpeas,” Nicole says.

Make space for peace and purpose

Spring cleaning isn’t just for your wardrobe — it’s for your soul, too, author and nutritionist Luke Hines says.

Clear out the energy that’s weighing you down.

“The average person consumes 74 gigabytes of content a day. If much of that is bad news or toxic posts, no wonder you feel drained,” Luke says.

“And your inner circle? It can influence up to 95 per cent of your behaviour.”

He suggests unfollowing accounts that make you feel “less than”, stepping back from “energy vampires” and gently distancing yourself from spaces that no longer align with who you’re becoming. “This isn’t selfish. It’s self-care.”

IS GEN Z TOO SOFT for the REAL WORLD?

Older generations might think young people have got it way easier than they ever did. But do they really?

Words Claire Burke

It’s a popular criticism of Gen Z — it’s “soft”.

In other words, young people aged 13 to 28 tend to lack resilience, don’t know the meaning of hard work, are overly sensitive and are unprepared for the real world.

They need to get a grip and get on with things.

They haven’t even had to face war, for goodness’ sake.

But how fair is this assessment? Are those born between 1997 and 2012 really softer than previous generations or are they facing a set of uniquely tough challenges and, like those before them, doing the best they can in the era they are growing up in?

“GEN Z IS BEING ASKED TO BUILD THEIR FUTURE WHILE SIMULTANEOUSLY WONDERING IF THAT FUTURE IS EVEN VIABLE.”

Bronwen Sciortino

AUTHOR

AND FOUNDER OF PROFESSIONAL COACHING CONSULTANCY SHELQ LIFE

Why it’s different for young people today

Rather than being “soft”, Gen Z is overstretched and facing challenges that are less visible and tangible but often more chronic, according to Milly Bannister, founder of Gen Z mental health charity ALLKND.

“We’re navigating complexity that older generations never had to face at this scale, speed or intensity,” Milly, 28, says.

“And we’re doing it with fewer economic, institutional and emotional buffers.”

While technological advancements, modern conveniences and freedoms of expression may make it look like “young people never had it so good”, Milly says comparing hardship between generations is misleading.

“People often compare material conditions, not the mental load or psychological climate. Older generations see things like technology, convenience or access to information and think, ‘You have everything we didn’t’, but they often overlook the invisible stressors Gen Z is facing — a 24/7 news cycle, social media pressure, climate anxiety, economic instability and the collapse of traditional pathways to stability.”

She notes many of the challenges Gen Z face are systemic and largely outside of an individual’s control, which creates a sense of ongoing helplessness.

“You can’t hustle your way out of a broken housing market or fix the climate crisis by recycling,” she says. “This chronic uncertainty wears down your nervous system.”

“OLDER GENERATIONS SEE THINGS LIKE TECHNOLOGY, CONVENIENCE OR ACCESS TO INFORMATION AND THINK, ‘YOU HAVE EVERYTHING WE DIDN’T’, BUT THEY OFTEN OVERLOOK THE INVISIBLE STRESSORS GEN Z IS FACING.”

M ly Bannist

FOUNDER OF GEN Z MENTAL HEALTH CHARITY ALLKND

The contrast with Baby Boomers

When Baby Boomers were in their 20s, primarily through the 1960s and ’70s, the dominant stressors came from life-stage transitions such as entering the workforce, starting families and engaging in social movements such as civil rights and feminism, says The Demographics Group chief data scientist Hari Hara Priya Kannan.

“Economically, they experienced relative stability. Secure, full-time jobs were more accessible, housing was comparatively affordable and higher education was not yet a prerequisite for career progression,” Hari says.

In contrast, Gen Z is coming of age in a more complex environment. “Their stressors include job insecurity due to the rise of gig and contract work,

significant barriers to housing affordability and overwhelming academic and professional pressures,” Hari says.

“Added to this is a pervasive sense of global instability, driven by climate change, political polarisation, the longterm impacts of the Covid-19 pandemic and a relentless digital environment that blurs the boundaries between personal and public life.”

BRONWEN SCIORTINO

“Every generation faces its own version of hard.”

Author and founder of professional coaching consultancy SheIQ Life

“The challenge is that modern pressures don’t always show up in ways that older generations would recognise as ‘hard’.”

Here,

Bronwen identifies challenges shaping Gen Z’s experience of the world today.

Constant connectivity

The modern world delivers a constant stream of messages, updates and content — along with an expectation to be reachable at all times — leaving little room to truly disconnect.

While this is also faced by other generations, Bronwen points out Gen Z has never known life without it.

“Their social, education and emotional development happened within that ecosystem — it’s not just a layer on top of their lives, it is the fabric,” Bronwen says.

Young people feeling overwhelmed by today’s challenges can relieve some pressure through small, gradual adjustments, Bronwen says.

“Notifications, messages, updates — they create a lowgrade tension that’s always humming in the background. Gen Z rarely gets the kind of downtime that allows the nervous system to reset. Their brains are ‘on’ all the time, even when they’re not working — and that creates chronic fatigue, anxiety and trouble switching off.”

They’ve been sold an economic furphy

“Dream big, start a side hustle, get a degree” used to be a reliable formula for success.

But for young people facing out-of-reach home ownership, skyrocketing HECS debts and a cost-ofliving crisis, reality doesn’t match the narrative.

“They’re doing all the things they were told would lead to stability — education, hard work, hustle,” Bronwen says. “But the results don’t match the effort. That mismatch between input and outcome creates a constant sense of uncertainty and self-doubt.

“Sometimes the smallest shift can create breathing room,” she says.

“One of the biggest traps is thinking that to feel better you have to overhaul your entire life.

“You don’t. You just need to start noticing what’s actually going on beneath the surface:

“It’s like climbing a ladder and realising halfway up, the top doesn’t go anywhere.”

Hypervisibility

Gen Z lives under the constant glare of scrutiny like no generation before it.

“When everything you say or do can be screenshotted, shared or judged, the pressure to ‘get it right’ becomes exhausting,” Bronwen says. “There’s also a pressure to have a ‘personal brand’ before you’ve even figured out who you are.

“Gen Z doesn’t just grow up; they grow up on display. There’s no room for trial and error, which is how people traditionally grow. One slip-up can feel career-defining. That kind of perfectionism, fuelled by social media and online permanence, keeps them in a near-constant state of self-monitoring.”

Climate anxiety

The young are inheriting an environmental mess, not of their making, and it worries them.

What’s draining you, what’s feeling heavy?”

Bronwen recommends being patient with yourself, as well as talking with someone you trust or a trained therapist.

On top of that, Milly says a collective societal understanding that recognises modern life is hard for young people is also important.

“Gen Z is being asked to build their future while simultaneously wondering if that future is even viable,” Bronwen says. “That’s a huge emotional load — especially when solutions feel slow and the crisis feels urgent.

“It can lead to hopelessness, grief and a sense of being betrayed by the generations before them.”

Choice overload

On paper, Gen Z has unprecedented freedom and choice in terms of career, lifestyle and identity, but that can prove overwhelming for those living it, Bronwen says.

“Ironically, what looks like freedom can feel like pressure,” she says. “Every generation wrestles with decision-making, but for Gen Z the volume and pace of change, paired with the fear of choosing wrong — or missing out — adds a low-level stress that rarely lets up.”

“When we validate someone’s experience, we’re not saying they’re doomed, we’re saying, ‘I see you’ and that creates space for hope and action,” she says.

“Gen Z doesn’t want to wallow. We want to adapt and improve but we can’t do that in a culture that gaslights us.”

IS QUITTINGREVENGE WORTH IT?

If you hate your job, you may be dreaming of a dramatic exit. However, as satisfying as that might seem, perhaps think twice

Words Claire Burke

We’ve all heard about “quiet quitting” — when you mentally check out from your job but stick around doing the bare minimum. Then came “loud quitting”, where employees dramatically broadcast their frustrations as they leave, slamming the door behind them.

Now, it seems, we ’ve arrived at a new phenomenon: “revenge quitting”. This is when

you up stumps from your job because you’re fed up with the poor pay, lack of opportunity or toxic work culture and quit as a way to get back at your employer.

Examples of revenge quitting include abruptly leaving during a peak period or while the company is short-staffed or even sending a scathing email to the entire team, airing all the grievances you’ve kept bottled up, just before walking out the door for good.

While the thought of leaving chaos in your wake as you exit an unsatisfactory workplace can be tempting, leading organisational performance and workplace coach Gary Fahey recommends cooling your jets before taking any rash action.

“The reasons behind revenge quitting can be both real and perceived, but in all cases should result in reflection by all parties to understand the root causes and potential healthy solutions,” Gary says.

Not all it’s cracked up to be

While stories on social media of employees quitting in spectacular ways have glorified revenge quitting, Gary says the vindication you might feel is temporary, while the consequences can be long-lasting.

“If the exit is reckless, it can create long-term career obstacles, especially in close-knit industries where reputations matter,” he says.

“Additionally, quitting out of anger without a plan can lead to financial stress, second-guessing and an identity crisis — particularly if work was a major part of your self-worth.

“Mental wellbeing can suffer when the satisfaction of ‘getting back’ at an employer wears off, leaving uncertainty in its place.”

University of Western Australia work psychology lecturer Dr Darja Kragt says there is also a risk your “revenge” will not have the impact you hoped for.

“Unfortunately, leaders don’t often learn from these

scenarios as they are more likely to attribute blame to the person who has quit, rather than themselves,” Dr Kragt says.

She explains revenge quitting can stem from feeling undervalued, unappreciated or stuck in an unfulfilling job.

“Research suggests most employees revenge quit due to violations of organisational justice,” she says.

“This refers to employees’ perceptions of fairness in the workplace, encompassing procedural, distributive and interpersonal aspects.”

While we might like to justify revenge quitting to ourselves as taking back control of an unsatisfactory situation, Gary says it’s more about acting on frustration than making a truly empowered decision.

“Often revenge quitting is rooted in retaliation disguised as self-empowerment,” he says.

“If resigning is an act of reclaiming dignity and control over one’s career, it can be seen as selfempowerment. However, true empowerment comes from leaving in a way that preserves professional reputation and mental wellbeing, rather than an emotional or vindictive response.”

Taking a calculated approach can turn your workplace frustration into a stepping stone for success, Gary says.

Rather than resorting to revenge quitting, he recommends addressing concerns proactively.

HOW TO MAKE A SMART EXIT

If you’ve decided that leaving really is the best option, here is what to consider Financial preparedness

Do you have another job lined up, savings or a financial safety net?

Legal recourse

If workplace mistreatment is severe, consulting legal or HR professionals before quitting may be beneficial.

Exit strategy

Is there a way to exit professionally while still sending a message?

What is the lesson?

Understanding the root cause of your dissatisfaction can help you avoid repeating patterns in the next role.

Future goals

Ensure the decision aligns with your long-term career goals and you’re not just making it for short-term emotional relief.

Strategy over spite

“Communicate issues early through the proper channels to prevent them from escalating,” Gary advises.

If career growth is the issue, explore other internal roles before deciding to leave.

It’s also a good idea to seek mentorship, whether internally or externally, which can help you navigate challenges with a fresh perspective. Advice from a therapist can also help.

“Seeking guidance from a coach or therapist can provide clarity and coping strategies for managing workplace stress,” Gary notes.

Other important steps are to strengthen your skills and network. “(These) can open doors to better opportunities, ensuring you’re stepping into something better if you do leave,” Gary says.

And remember to focus on healthy ways to process frustration, such as exercise, journalling or mindfulness, to help you stay emotionally regulated and not prone to impulsive reactions.

“Self-reflection helps identify whether your frustration is temporary or part of a larger, systemic issue,” Gary says.

He adds the most powerful shift is realising that quitting isn’t about “getting back” at someone — it’s about moving forward with precision and intention.

“If quitting truly is the best option, make it a strategic decision driven by a plan, not just raw emotion,” he says.

“By focusing on long-term success over short-term emotion, you turn workplace adversity into an opportunity to refine, reposition and reassert control over your career.”

“I never talk about my body in a negative way, ever!”

Tammin S sok

The actress and podcaster has turned pain into purpose by being open about her past eating disorders

Words Siobhan Duck

For Tammin, 42, sharing her private struggles publicly has been liberating.

“Having an eating disorder (bulimia) really young, especially as a teenager on Home and Away, was a secret of mine. But I didn’t want to feel like I was holding that weight anymore. The minute you share it, you feel lighter. And when others share the same thing, you feel so seen.”

Disclosing the difficult truth was still nerveracking, though.

“I thought it was going to be more judgmental and negative. But it really wasn’t. Instead, people were like, ‘Oh my gosh, finally someone said it’ or ‘I’ve really connected’. And that really helped me.”

Overcoming her eating disorder wasn’t the result of a major intervention.

“Addiction specialists say that you can never get someone to stop something that’s bad for them until they’re really done. And the honest truth is: I was just done. There were probably a lot of rock-bottom moments but the disorder just started to peter out. I had started a life with my husband, Sean, and I wanted to live a good life and I just didn’t want to be at dinner with him, having a great time, and then be running off to the bathroom.”

CLOCKWISE FROM LEFT Tammin Sursok is helping others by sharing her struggles; with husband Sean and daughters Lennon (left) and Phoenix; and on a solo trip in Ibiza, Spain. Main photo: Jane Dempster

Becoming sober was another turning point.

“I’ve never had an issue with alcohol. But I haven’t drunk in two-and-a-half years. When I would drink wine or go out and have one or two drinks, I would love that whole experience but then I would feel awful for three days. I remember I once had wine with dinner and when I went to sleep later my hands were shaking from the sugar and alcohol. Getting older and being mindful of things like hormones, I was like: I’m done — I’m done having something that doesn’t give me that much joy and that makes me feel so bad.”

She aims to be a bodypositive role model for daughters Phoenix, 11, and Lennon, 6.

“We are all more hyperaware about messaging and that there are certain things you can and can’t say. I never talk about my body in a negative way, ever! Even if I feel negative about it, and there are times that I do, I will never say, ‘I look fat today’ or ‘I can’t stand the size of my X, Y, Z’ or ‘My clothes don’t fit’ or ‘My stomach is hanging out’. Whatever it is, I don’t mention it. And we don’t have a lot of mirrors in the house. I don’t look in the mirror and stare into it for hours in a negative way.”

Tammin is writing her memoir and it is providing her with insights into the future she wants.

“I don’t have a ghostwriter. Literally, every single word has come out of my brain on to the page, so it’s been hard finding the time to finish it. It has been very cathartic and also painful and incredible. I feel like I’m at a point where I am asking, ‘What do I want to focus on? What do I love? What brings me joy?’ And I’ve never asked those questions before. I always fell into the things that I thought I should do. But time is finite and it’s important to think about what we are doing with it because you can’t take anything for granted.”

On her The Sh!t Show podcast, celebrities talk about their own struggles.

“When I started doing the podcast, I was pregnant with Lennon. I needed to connect with people on a different level. I realised that when you share,

people share their stories, too. When you’re honest about your life, they share their lives and then you connect in some way. I’ve had some A-listers in the US who were very closed off, but that’s because they probably have to protect their brand. For the most part, Aussies are really happy and excited to talk. And I don’t think that anything we talk about is going to affect their career. It’s just about finding that connecting issue.”

These days, Tammin focuses on substance rather than superficialities.

“The more of the world I see, the more books I read, the more people I meet and the more experiences I have makes me find the topic of appearance kind of boring. I just did a weekend meditation where I was trying to figure out my purpose and what the meaning of life is. And so that other stuff just feels like a surface conversation. I don’t really surround myself with people who are talking about appearance. I don’t want to be thinking about wrinkles. To have a whole lunch talking about the topic, I just don’t find interesting anymore.”

Recording a podcast has, ironically, taught her the power of staying quiet.

“My ethos of ‘Just share everything’ is now ‘You are allowed to have things that are just yours’. I am also at a stage of my life where I’m all about listening more than talking. People will tell you who they are if you don’t talk and just tune in to them.”

Need support?

Visit butterfly.org.au

KEEP KIDS CALM and CARRY ON

In this stressful and challenging world, pediatrician Dr Leila Masson has invaluable advice for parents to help their kids become resilient and healthy

When a child is overwhelmed, their nervous system shifts into fight-or-flight mode — a primal response designed to protect us. Their heart races, muscles tense and their brain struggles to think clearly.

But unlike our ancestors — who would have used this adrenalin to escape a tiger and the stress hormones would have been broken down by the muscles while running away — today’s children are often left trapped in a loop of stress, glued to their screens.

An effective way to help a child calm down in these moments is to get them to move. A five-minute run, jumping on the trampoline or a few push-ups or handstands will help break down the stress hormones. Here are some other strategies to try.

Five-finger

breathing exercise

This exercise is especially helpful for younger children.

They hold up one hand like a star and use the index finger of their other hand to trace up and down each finger, inhaling deeply as they move up and exhaling slowly as they move down.

By the time they have traced all five fingers, they often feel noticeably calmer, as their focus has shifted away from their distress and on to the rhythmic flow of their breath.

Grounding technique

For older children and teenagers, the 5-4-3-2-1 grounding technique is a great tool to bring them back to the present moment.

When they feel anxious or overwhelmed, they pause and focus on their surroundings:

✔ Five things they can see: a tree, a book, their shoes.

✔ Four things they can feel: their feet on the ground, a soft blanket, the wind on their skin.

✔ Three things they can hear: birds chirping, a ticking clock, their own breath.

✔ Two things they can smell: fresh air, their shampoo.

✔ One thing they can taste: a sip of water, a mint.

By engaging their senses, they can pull themselves out of racing thoughts and into  a state of calm presence.

Create a soothing bedtime routine

If there’s one thing that can make or break a child’s ability to regulate emotions, it’s sleep.

A well-rested child is naturally calmer, more focused and emotionally resilient, while a sleep-deprived child is more prone to meltdowns, anxiety and difficulty concentrating.

To help children sleep better, create a routine that supports their natural rhythms.

This starts with spending time outdoors during the day, turning off screens at least an hour before bed and introducing calming rituals such as a gentle bedtime story or journalling by either drawing or writing.

For children who struggle with falling asleep or staying asleep, magnesium can be helpful.

Found in foods such as leafy greens, nuts and seeds, it can help relax muscles and calm the nervous system.

A warm bath before bed can also work wonders.

Make food fun

What a child eats has a profound effect on their mood, energy levels and ability to manage stress.

The standard Australian diet — high in processed foods, sugar and artificial additives — is linked to hyperactivity, mood swings and anxiety.

On the flip side, a diet rich in whole, unprocessed foods provides the essential nutrients needed for a calm and balanced nervous system.

The best way to encourage children to eat a more balanced diet is to make it fun. And kids are more likely to eat vegetables if they help grow them or prepare them.

Eat meals as a family; it is a great time to process the ups and downs of the day by sharing each other’s news and feelings.

When Bec Daniher joined the fight against motor neurone disease — which her high-profile father, Neale, is famously battling — she found renewed purpose and drive

Words Bianca Carmona

“I’ve learnt that hope is a powerful force. It’s contagious” Bec Daniher

Photo: Fiona Hamilton

It’s a journey Australians have been following with empathy and admiration.

In 2013, footy legend Neale Daniher was diagnosed with motor neurone disease (MND). Since then, the 2025 Australian of the Year has waged a very public battle against the devastating disease, inspiring the nation with his courage and determination.

And by his side, all the way, has been his family, including daughter Bec Daniher, 35.

Since her dad’s diagnosis, Bec has become a formidable force in the fight against MND. She abandoned an elite rowing career and accounting aspirations to channel her energy into becoming a campaign director at FightMND, a movement that has raised millions for vital research and awareness. Here, Bec shares some of her most valuable insights and hopes.

What have you learnt from Neale’s MND journey?

“When someone tells you they might only have 27 months to live, you learn not to take a single day for granted. Dad’s still here. He walked me down the aisle, he met my two little girls, we’ve made memories I once thought we wouldn’t get. Communicating with eye gaze technology is a slower

way to communicate, but it forces you to be present. To sit, to listen, to be together. It has reminded me that presence is one of the most powerful things we can give the people we love.”

What was it like to step away from rowing to focus on FightMND?

“Making the Australian rowing team for the 2013 World Rowing Championships felt like the pinnacle. But when Dad sat me down and told me he had MND, everything shifted in a heartbeat. I lost the drive to keep chasing goals that were just about me. I needed to do something more. I couldn’t help Dad physically, but I could help in other ways — by raising funds, driving awareness and building something that has the power to change the future for so many. FightMND gave me a purpose. It helped me focus on what I could change, rather than what I couldn’t.”

The

most significant milestones for FightMND?

“The biggest milestone was when Dad made the brave decision to share his diagnosis publicly. That moment sparked everything. At the time, people backed us because they believed change was urgent, not because we had all the

answers. Today, FightMND is the third-largest global funder of MND research. Knowing we’re contributing to this powerful movement keeps me going. It means lives will change because of this fight.”

How has Neale’s resilience influenced your perspective on life?

“We all have a choice in how we respond to life’s challenges. For Dad, his diagnosis lit a fire within him — a determination not just to endure, but to fight. He found purpose and opportunity in the face of such great adversity. And through it all, he’s shown us how to laugh in the face of ‘the Beast’ (MND) and fight back with everything we’ve got. Together.”

What unexpected positives have emerged?

“I’ve learnt that hope is a powerful force. It’s contagious. When you give people something to believe in and a way to act on it, they can move mountains. This whole journey has shown me the best of people. It’s never just been about Dad. It’s always been about creating a better future for others. Watching an entire country rally around a cause like this has been one of the most humbling and uplifting experiences of my life.”

How would you describe FightMND’s annual fundraising road trip, Daniher’s Drive?

“There’s nothing quite like Daniher’s Drive. It’s more than just a road trip — it’s a four-day celebration of community, hope and the fight against MND. With around 300 incredible people on board, it’s a chance to honour a year of fundraising, connect with regional communities and have a whole lot of fun while doing something that really matters. You roll into a small town and everything lights up: Schools line the streets, the local CWA puts on a morning tea and kids are laughing as they take on ice bucket challenges. It’s in those moments you realise: We’re not alone. People care. They want to help. And together we’re making a real difference — one town, one laugh, one bucket of ice at a time.”

What are your hopes for MND research?

“I want a world where no family hears: ‘There’s no treatment. There’s no cure.’ We’ve made huge strides but the fight’s not over. I hope we find treatments that tame ‘the Beast’ and, ultimately, a cure. That’s the legacy we’re building. Not for us but for the families who come next.”

DANIHER’S DRIVE WILL HIT THE ROAD FROM OCTOBER 9 TO 12, VISITING THE VICTORIAN TOWNS OF MARYSVILLE, SAN REMO AND TORQUAY. CHEMIST WAREHOUSE IS A MAJOR SPONSOR OF THE DRIVE. VISIT FIGHTMND.ORG.AU

SOLID as a ROCK

Chronic illness has forged even closer bonds between these best mates

Words Megan Hustwaite

Brooke Campbell Bayes and Monty Dimond (pictured left to right) have shared plenty of experiences during their 15-year friendship: a business, babies and life’s highs and lows. But they never imagined they would experience chronic illnesses together.

Brooke was diagnosed with multiple sclerosis three years ago, while Monty suffers from chronic fatigue and migraines.

Now, the best mates and founders of women’s media platform Show + Tell have created the iChronic podcast to share their experiences and for others to do the same.

“People can come and have a laugh and a cry and hopefully feel less alone about what they’re going through,” journalist and producer Brooke says.

Broadcaster Monty notes there’s not a huge amount said about chronic illness, “even though so many people suffer and mostly in silence”.

“Because it’s invisible, it’s a really challenging area for people to understand, so it’s hugely important we talk about it,” she says. Monty admits the pair had “a few

false starts” with the podcast, as they didn’t want to be known as “the sick girls”.

“There’s so much more to us than our illnesses,” she says. “But we decided: No, this is a huge part of us. So many people are suffering, so we thought if we can create a platform where they can connect and be understood a little bit more then let’s do it.”

Brooke’s life changed in an instant when she woke up one morning and was numb down her right side. By the end of the day, she struggled to walk.

Scans the next morning revealed lesions on her brain and spine — the diagnosis was confirmed by the end of the day. Her debilitating symptoms range from excruciating nerve pain in her face to burning sensations and numbness in her hands and legs.

“Your mind goes to the worst place and you wonder whether you’ll end up in a wheelchair,” Brooke says. “Some days are harder to walk than others. My hands don’t work amazingly.

“I don’t have a lot of feeling or sensation in my fingers, which makes things like cooking tricky. The chronic fatigue has been a tough one. I want to be the

“SO MANY PEOPLE ARE SUFFERING, SO WE THOUGHT IF WE CAN CREATE A PLATFORM WHERE THEY CAN CONNECT AND BE UNDERSTOOD A LITTLE BIT MORE THEN LET’S DO IT.”

Monty Dimond

mum who does the fun stuff but some days it’s too hard and it makes me sad.”

It’s something that resonates with Monty, who experienced her first migraine at 11. She developed chronic fatigue after having glandular fever 25 years ago.

“The migraines were quite manageable — certain medications would keep them at bay, sometimes for years at a time — then a year ago everything stopped working and I spent the majority of 2024 in bed,” Monty says.

“It’s completely altered my life. I wish it was a different part of my body so it was more understood. With chronic

fatigue, when you say you’re exhausted, people, to a certain degree, get it but it’s not just a tiredness. It’s the same with migraines: If people get headaches they assume that’s what a migraine is like.

“I have three boys and a pretty active career and it took me out of everything.”

Conversations between Brooke and Monty, on and off air, explore the many things that stem from a chronic illness.

“The guilt you feel when you can’t play with your kids,” Brooke says. “Not being able to be the partner you want to be. The financial guilt — being sick is not cheap. The body image issues from all the medication. And when people ask how you are, do they really want to know?”

Together, they have found silver linings in appreciating the little things, savouring a “good day” and growing even closer.

“We’re able to call each other and have a vent, cry or laugh about our illnesses,” Brooke says. “While I’ve got the most incredible support around me, it’s different having someone who knows exactly what it’s like. They get it on a different level.”

WEEKEND WARRIORS

Finding it hard to fit in exercise from Monday to Friday? Squeezing it in over the weekend may be just as good for you

Words Sarah Marinos

Between work, looking after kids or elderly parents, catching up with friends, late meetings, being the family chauffeur and keeping up with routine household jobs, it can be hard to find time to exercise during the week.

Australian government guidelines recommend adults do two-and-a-half to five hours of moderate-intensity physical activity each week. That could be a brisk walk, swimming, mowing the lawn or playing golf — pretty much any type of movement that boosts your heart rate and breathing and makes you feel warmer.

But, according to World Health Organization researchers, almost one third of adults worldwide — about 1.8 billion people — aren’t fitting enough physical activity into their week.

In Australia, about 37 per cent of adults don’t move enough, according to the Australian Institute of Health and Welfare.

How concentrated effort still counts

While lack of time, poor health and injury are some of the reasons Australians are not meeting physical activity guidelines, new research offers hope that when you exercise doesn’t matter, as long as you fit in enough minutes each week.

A study published in the American Heart Association’s journal Circulation in 2024, involving almost 90,000 people, has found that “weekend warriors” — people who cram most of their exercise into a day or two — may gain the same health benefits as those who spread their exercise throughout the week.

“The bottom line is that it’s really the total volume of physical activity, rather than the pattern, that matters,” study co-senior author Dr Shaan Khurshid, a cardiac electrophysiologist, told the American Heart Association News

“The important thing is that you get your recommended levels of activity. If one to two days a week works for you, you’re still going to get that benefit.”

The good news about disease risk

The study found that doing 150 minutes of moderate to vigorous physical activity either throughout the week or as a weekend warrior resulted in a more than 20 per cent lower risk of high blood pressure, a more than 40 per cent lower risk for diabetes and sleep apnoea, and a roughly 50 per cent lower risk of obesity. This compared with people who didn’t exercise for at least 150 minutes a week.

“If you work nine to five from Monday to Friday, it can be challenging to fit in regular activity on most days of the week,” says the Baker Heart & Diabetes Institute’s Professor David Dunstan.

“The good news, according to this research, is it doesn’t matter about how you fit in physical activity, as long as you do it at some point. If that’s on two days at the weekend, it seems to have similar benefits to those minutes being accumulated across the week.”

Becoming an effective weekend warrior

Exercise physiologist Lauren

Sexton says combining strength training with high-intensity interval training (HIIT) is a good basis for weekend exercise as it delivers both musculoskeletal and cardiovascular benefits.

“A well-rounded session might begin with a five-minute warm-up including light cardio or a warm-up set of main lifts,” Lauren says.

“Next, spend 20 to 30 minutes on strength training, focusing on squats, deadlifts or presses.”

“After strength training, you can transition into 20 minutes of vigorous aerobic exercise or sprint intervals and finish the session with 10 minutes of stretches that help maintain mobility and flexibility.”

The aim is to exercise at a moderate rate, which means you can still hold a conversation while you work out. If you want to add some vigorous activity, talking while you exercise should become harder.

But weekend physical activity doesn’t have to be confined to a gym or running track — anything that gets you off the couch, raises your heart rate a little and gets major muscles moving has benefits when you do it for the recommended amount of time.

What to remember

If being a weekend warrior suits your routine, start by exercising at a level that matches your current fitness level to avoid injuries.

“Listen to your body. If on one of your days you feel sore or have a niggling injury, you need to dial things back a little for the subsequent days or week,” Prof Dunstan advises.

“IF YOU WORK NINE TO FIVE FROM MONDAY TO FRIDAY, IT CAN BE CHALLENGING TO FIT IN REGULAR ACTIVITY ON MOST DAYS OF THE WEEK.”

Profe or DunstanDav

Lauren adds consistency is key — and so is making weekend exercise fun.

“Prioritise sleep, eat well and start with realistic fitness goals,” she says.

“Most importantly, have fun, because you’re more likely to stick with your routine if you enjoy it. Experiment with different activities until you find something that excites you so you can challenge yourself while enjoying the experience.”

BAKER HEART & DIABETES INSTITUTE

Helen, 27, is a primary school teacher in Melbourne. Her weekdays are taken up with preparing classroom lessons, teaching, helping out with after-school activities and household chores.

Particularly in winter, finding time to exercise from Monday to Friday is difficult, so Helen packs her weekend with activity.

“I start Saturday morning with a 5km run. I’m a member of a couple of run clubs and that’s an opportunity to exercise and then catch up with friends for a coffee afterwards,” she says.

“Later, I go for a long walk or I’ll spend a couple of hours working in

my garden. On Sunday I do a pilates class and then go for a swim. Sunday afternoon is my time to relax and recover.

“I try and keep an eye on my step count each day, too, but during the week, when I spend most of my time in a classroom, it’s hard to move enough. I also find that after a busy week, exercising at the weekend helps clear my mind so I’m ready for the week ahead.”

PERFECT WEEKEND WORKOUTS

Parkrun is a free Saturday morning event where you can meet local people and walk, jog or run together for 5km. Find your nearest event at parkrun.com.au

If you’re a water baby and live near the coast, learn the art of kitesurfing. It’s a fullbody workout and will also fine-tune your balance, co-ordination and flexibility.

Sign up for salsa sessions or adult ballet classes — especially good for stamina, strengthening muscles and building strong bones.

Rediscover rollerblading or rollerskating and improve your lowerbody strength.

Hire a kayak and get out on the water. As well as working your back, arms, shoulder and chest muscles, being out on the water is also a great stress reliever.

AUSTRALIAN MENOPAUSE BRAND*

BREAST PRACTICE

It’s incredibly common to notice a lump in your breast. Here’s why you should be alert, not alarmed

Words Larissa Ham

For many women, discovering a lump in the breast can be potentially frightening, sparking fears of breast cancer.

But many lumps are benign (non-cancerous), experts say, and don’t necessarily increase your risk of developing cancer — either now or down the track.

So when is a benign lump actually cause for concern?

Breast surgeon Associate Professor Sanjay Warrier, who runs breast cancer clinics across Sydney, says the answer depends on the type of lump.

“Not all benign breast lumps increase cancer risk but some do carry a slightly higher association,” Assoc Prof Warrier says.

“Knowing what type of lump you have is essential and, in most cases, early investigation and regular monitoring is all that’s needed.”

Firstly, though, how can you be sure your lump is non-cancerous?

Cabrini Health breast surgeon Dr Joanna Morgan says many lumps, particularly in younger, premenopausal women, turn out to be regular breast tissue or benign lumps such as fibroadenomas or cysts.

“In very young women, breast cancer is, in fact, very uncommon,” Dr Morgan says.

“But in an older woman, developing a lump, particularly if you’re postmenopausal, that’s actually pretty serious because she shouldn’t be making lumps.”

Dr Morgan recommends first assessing your own lump and seeking urgent attention if you notice any associated skin dimpling, thickening or breast contour changes.

If you’re worried, the Melbourne surgeon suggests making an appointment with your GP. Dr Morgan says from there, a patient will be sent for diagnostic imaging, which will evaluate the lump but may also pick up other lesions. If there is any uncertainty, an imageguided needle biopsy will follow.

Assoc Prof Warrier says the type of benign lesion to keep the closest eye on is known as atypical hyperplasia.

“This refers to an overgrowth of abnormal-looking cells in the breast ducts or lobules. This condition does increase the risk of developing breast cancer and requires close monitoring.”

Dr Morgan says patients with atypical hyperplasia will typically be referred to a specialist for a high-risk screening, and offered medical prevention treatment and lifestyle advice to try and reduce the breast cancer risk.

“So if there are some lesions, rather than, say, lumps, that would necessitate further increased surveillance,” she says.

“But on the whole, if you’ve got a benign breast lump like a simple cyst, fibrocystic change or a simple fibroadenoma, then your risk of breast cancer is not significantly elevated. You don’t need to worry.”

Dr Morgan stresses the greatest risk factor for developing breast cancer is ageing, and that most women who get breast cancer don’t actually have a significant family history of the disease.

For more detailed information on your potential breast cancer risk, both surgeons recommend using the Peter MacCallum Cancer Centre’s iPrevent assessment tool.

Assoc Prof Warrier says it’s always best to take a proactive, rather than panicked, approach to breast health. “Most lumps turn out to be benign but a proper diagnosis gives you clarity and peace of mind.”

Ideally, though, lumps should be discovered through screening before you can feel them, lowering the potential risk.

So, Assoc Prof Warrier says, know your body, trust your instincts and seek medical advice early, rather than relying on Google.

LUMPY LANGUAGE

Once you’re satisfied your lump is benign, Assoc Prof Warrier says it’s worth learning about the various types of benign lumps that can occur in the breast.

FIBROADENOMAS AND CYSTS

Both are common types of lumps but are generally harmless, he says.

FIBROCYSTIC CHANGES

These can leave your breast tissue feeling lumpy or rope-like. They’re often influenced by your hormones but don’t increase cancer risk.

INTRADUCTAL PAPILLOMAS

These small growths that develop in the milk ducts are usually benign but may slightly increase the risk of cancer, particularly if found in multiples, he says.

ATYPICAL HYPERPLASIA

benign lesion does increase the risk of developing breast cancer and requires

INVISIBLESTRUGGLES

Some disabilities are not visible, making everyday life difficult. Understanding from others can make a difference

Words Claire Burke

To the outside world, Justine Martin seems “fine”. Better than that, even. As an entrepreneur, bestselling author and podcast host who has inspired audiences around the world with her keynote talks, she appears to be thriving.

Yet some days Justine can barely get out of bed.

“I live with multiple hidden disabilities that can deeply impact daily life — physically, emotionally and socially,” Justine says.

“I experience extreme fatigue, cognitive fog and pain that fluctuates day to day. Some days I’m on fire; other days it’s a fight just to get through.”

Justine, 54, is one of about 4.4 million Australians living with disability — and among the estimated 80 per cent whose challenges are not always visible.

In 2011, she was diagnosed with multiple sclerosis (MS), which led to an acquired brain injury and impacts her mobility, vision and cognitive function and causes ongoing

fatigue and neuropathic pain. Five years later, she was diagnosed with three primary cancers — including leukaemia — and now also lives with lipoedema and mast cell activation syndrome.

Despite her challenges, Justine is passionate about turning her experiences into something positive — including educating people about hidden disabilities.

“Just because you can’t see it, doesn’t mean it’s not real,” she says. “Awareness changes lives.”

What is a hidden disability?

Hidden disabilities can take many forms. They may be neurological, cognitive or neurodevelopmental. They may also involve physical, visual or auditory impairments, as well as sensory and processing challenges.

Others relate to health conditions such as cancer, MS, arthritis, diabetes, chronic pain and sleep disorders.

Hundreds of conditions fall under this umbrella,

says Justin Bruce, director of Hidden Disabilities Sunflower Australia/New Zealand, which is dedicated to raising awareness and improving support for people with invisible disabilities.

“We currently list over 900 conditions on our website,” Justin says. “They range from anxiety, ADHD, autism, dementia, endometriosis, haemophilia, migraine, Parkinson’s, POTS (postural orthostatic tachycardia syndrome) and many more.”

These disabilities can be temporary, situational or permanent; and while hard to see from the outside, their impact can be overwhelming, clinical psychologist Dr Katie Kjelsaas notes.

“An invisible disability is usually defined as one that markedly impacts a person’s functioning but isn’t immediately apparent in their appearance,”

Dr Kjelsaas says.

“It can cause all sorts of challenges.”

Dr Kjelsaas says it is important to appreciate the nuance when talking about hidden disabilities.

“Whether someone sees themselves as having a disability really depends on their personal perspective,” she says.

“For example, around one in five people will experience an anxiety disorder at some point. While anxiety and many other mental health conditions are included in definitions of ‘hidden disability’, not everyone with these conditions would selfidentify as having a disability.”

Lack of compassion

Hidden disabilities can make everyday life unpredictable and challenging — often in ways that change from day to day.

But because they’re not always easy to recognise by others, they can be met with judgment, impatience and lack of support.

“They can impact all areas of functioning: mental, emotional, spiritual, interpersonal, work, relationships — just like any more ‘visible’ disability,”

Dr Kjelsaas says.

“But, in some ways, hidden disability can be more difficult to endure because support and understanding may not be as forthcoming.”

Justine says misunderstanding hurts. “People judge. They question. They make comments like, ‘You were fine yesterday. What’s wrong with you then?’” she says.

People with hidden disabilities may struggle with noisy or chaotic environments, while routine tasks such as filling in forms, remembering appointments or simple maths can quickly become overwhelming, Justine says.

“Cancelling plans is common — not because you don’t want to go, but you simply can’t,” she says. “And you’re constantly forced to explain yourself — to Centrelink, to NDIS, to strangers, to friends.”

One recurring frustration is the judgment around using accessible facilities, particularly disabled parking.

“This one stings,” Justine says. “I get out of the car on a ‘good’ day and the judgment hits instantly. The stares. The muttered comments: ‘You don’t look disabled’ or ‘You shouldn’t be parked there.’ I’ve had notes left on my windscreen and been abused.

“What they don’t see is the pain, the fatigue or how long it took me just to get out of bed.”

“(HIDDEN DISABILITIES) CAN IMPACT ALL AREAS OF FUNCTIONING … JUST LIKE ANY MORE ‘VISIBLE’ DISABILITY.”

Dr Katie Kj saas

CLINICAL PSYCHOLOGIST

Sunflower lanyard

Justin says while there has been significant progress over the past few decades in improving facilities for people with visible disabilities — such as better wheelchair accessibility — there’s still a long way to go in breaking down barriers for everyone, including those with disabilities that are hard to see.

Lanyards by the Hidden Disabilities Sunflower program, which started in the UK in 2016, are one initiative that can help people with a hidden disability gain support and understanding if needed.

“Wearing the sunflower lanyard discreetly indicates to staff, colleagues and health professionals that the wearer has a hidden disability and may need additional help or simply more time without having to disclose personal information,” Justin explains.

Created to help travellers with disabilities navigate airports more easily, the program is now a globally recognised initiative, supported by health care facilities, shopping centres, sporting venues, schools, transport networks and cultural institutions.

“The sunflower lanyard can open doors — sometimes literally,” Justine says.

“It’s helped me avoid judgment in airports, get assistance without having to explain my whole medical history and feel seen without saying a word.

“It’s not a magic fix — not everyone knows what it means — but for those who do, it makes a difference. It starts conversations, it raises awareness and takes the pressure off having to constantly justify myself.”

The power of kindness

Justine says the sunflower lanyard is helpful for increasing awareness, but ultimately she’d like to see a world where kindness and understanding don’t depend on whether someone’s struggles are visible.

“We want people to understand that someone using a disabled carpark, asking for help or needing extra time isn’t taking advantage — they’re surviving,” she says.

“So just be kind. Always. You never know what battle someone’s fighting behind the scenes.”

BREATHE EASY

Don’t let allergies get you down. Here’s how to enjoy the warmer weather without the worry

Words Charmaine Yabsley

If you suffer from a stuffy or runny nose, itchy eyes and sneezing every spring, you’re not alone.

One in five Australian adults has hay fever (allergic rhinitis), which occurs when allergens such as pollen and mould can trigger an immune response.

Spring is particularly challenging for hay fever sufferers as pollen counts are usually higher than at other times of the year.

“Allergic rhinitis can lead to disturbed sleep, fatigue, headaches, poor concentration and sinus infections,” pediatric allergy specialist Professor Helen Brough says.

Here are some tips to help you breathe easier this allergy season.

Avoid pollen

Birch, alder, hazel, ash, olive and plane trees are just some of the trees that release allergenic pollen.

In spring and summer, grasses and weeds also release fine grains of pollen

that can irritate even nonallergy sufferers.

To counter this, Prof Brough suggests wearing sunglasses outdoors, showering after being outside and avoiding mowing the lawn.

“If you can’t avoid it, wear a mask,” she advises. Where possible, remove pollen-producing plants in your garden and stay indoors on windy days.

Prof Brough says medications can also help manage allergy symptoms, while “immunotherapy may offer long-term relief”.

Allergen immunotherapy involves gradually exposing your body to small amounts of the allergen over several years so your body can get used to it and stop reacting to it, according to the Australian government’s Healthdirect website.

Dry washing indoors

“Drying laundry outside on high-pollen days can worsen hay fever,” says University of South

Australia nursing lecturer Dr Deryn Thompson.

Damp clothes, towels and bed linen on outdoor lines can collect pollen, which you then inadvertently bring inside.

Dr Thompson suggests reducing your exposure to pollen by drying washing indoors, keeping windows shut on windy days and, when driving, using your car’s internal (rather than external) air circulation function.

Be storm alert

If you have hay fever or asthma, you could be at risk of thunderstorm asthma, which can be serious, according to Asthma Australia.

“The chance of having thunderstorm asthma is highest for adults who are sensitive to grass pollen and have seasonal hay fever, with or without known asthma,” the charity’s website says.

Its tips for the thunderstorm season include keep your hay fever under control, be prepared with medications, stay indoors before and

during thunderstorms and get medical help straight away if you have trouble breathing.

Eradicate mould

In spring, mould can flourish, thanks to warm, wet weather.

“It thrives in damp, poorly ventilated homes,” notes Associate Professor Ryan Mead-Hunter from Curtin University.

Open windows, use exhaust fans and limit fish tanks, indoor plants and humidifiers, NSW Health advises.

Know food triggers

Tingling, swelling or itching in your mouth after eating raw fruits or vegies may indicate pollen food allergy syndrome, nutritionist Jade Harman says.

“Your immune system mistakes certain plant proteins for pollen allergens,” Jade says. Ways to reduce symptoms, according to the Australasian Society of Clinical Immunology and Allergy, include avoiding the trigger food if it’s raw or uncooked, and peeling the food before eating.

WHERE TO GET ADVICE

ALLERGIES allergy.org.au/patients MOULD health.nsw.gov.au/environment/ factsheets/pages/mould.aspx

THUNDERSTORM ASTHMA asthma.org.au/ triggers/thunderstorm-asthma

TAPPING into TRAUMA

Flashbacks and panic attacks can show up years after distressing events. These techniques may help you heal from the inside out

Words Jenna Meade

Trauma can live in the body long after a distressing event has passed. While some people may recover quickly, others might experience symptoms such as flashbacks, anxiety, addiction and people pleasing decades later.

“Many people don’t initially link trauma symptoms to past events,” says The EMDR Clinic psychologist Ritchie Wong.

“But as we explore, we uncover unresolved experiences from their childhood and earlier adult lives still impacting their emotional and psychological wellbeing.”

Ritchie says personal trauma symptoms can manifest in various ways to signal a nervous system on high alert.

“Psychologically, people may experience persistent ruminations, flashbacks or racing thoughts,” he explains. “Physically, they could be

Inner Eastern Psychology director and clinical psychologist Yuedda Sio says personal trauma may include events that have contributed to death or a near-death experience, and physical, emotional or sexual abuse.

She notes a person doesn’t have to be directly involved in the incident to experience trauma.

“Sometimes indirect exposure, witnessing or learning about the details of the incidents may also

contribute to a traumatic experience,” Yuedda explains. With emerging research suggesting the potential for trauma to be biologically inherited, the trauma might not even be yours to begin with.

While science is still evolving, some research suggests that through epigenetics — where environmental factors such as trauma can alter gene expression without changing the DNA sequence — trauma could potentially be passed down to future generations.

Craniosacral therapy

This alternative, lighttouch therapy aims to target trapped trauma in the body through a series of gentle manipulations.

Selph Health Studios craniosacral therapist Laura Calderini follows a biodynamic approach where she holds the body, mainly around the head, along the spine and the sacrum pelvis area, for several minutes each.

“Stillness and deep listening are the main aspects of a craniosacral treatment, sensing the subtle movement of the cranial and pelvic bones and the tidal movement and pulsations of the cerebrospinal fluid,” Laura explains.

improve mental wellbeing.

“These ‘life traps’ reflect patterns of thoughts, feelings and behavioural responses which might reoccur or have particularly prominent roles as barriers for a healthy life,” she says.

She adds the goal is to help people spend more time in their healthy adult mode. “This opens up a new lease on life where they can self-nurture, self-validate and replace maladaptive coping mechanisms with more adaptive ones.”

Somatic therapy

Shaking, trembling, crying or even laughing are some of the ways trauma energy is released during a somatic experience.

ural therapy

(a type of talk therapy) is a well-known approaches are also used to help manage trauma.

on a traumatic memory while moving your eyes or tapping your body (types of bilateral stimulation) to help the brain process and desensitise the memory.

Ritchie guides his client to focus on an image, thought, emotion and body sensation related to the memory while doing sets of bilateral stimulation, which activates both brain sides. “The brain naturally begins to process the memory, often reducing

emotional intensity and creating new, adaptive insights along the way,” Ritchie says.

“The process of selecting and processing memories is repeated until we have completed going through the targeted memories.”

EMDR can lead to powerful shifts, Ritchie says.

“Painful memories no longer carry the same emotional charge after they have been processed with EMDR — they feel neutral or even empowering.”

Using deep listening during these gentle holds, practitioners help clients reach a relaxed state where healing can take place.

“In this state the body can self-unlock through big or little external releases — visible as movement, twitches or more subtle internal switches that can be felt by a practitioner’s hands,” Laura says.

Schema therapy

Following a traumatic experience, understanding deep-rooted thinking patterns (schemas) and behaviours is the first step to changing them, according to this therapy.

Yuedda says the aim is to replace these schemas — which could be presenting as mistrust, defensiveness or self-sacrifice — with more balanced ones to

Mind Body Integration somatic therapist Kate Lister says she works with the body and the nervous system to discharge stored trauma energy and restore regulation and safety.

“Learning to trust, listen and feel safe in your body is not as simple as just tuning in your ears, and it’s especially challenging if you have a history of trauma,” Kate says.

Starting with intuitive listening, Kate explores a client’s narrative and behaviour around a traumatic event.

“We can also explore physical pain in the body through the same narrative. Depending on what comes up, we can relieve and rewire through various techniques including attuned touch, myofascial release and breathwork.”

CABINET CLEANUP

Keeping your medicines area tidy and up to date promotes safety and cuts down on waste

JALA MOUSHI

Community pharmacist

Spring — the refreshing, green-tinged season we eagerly await after the winter blues have worn us down.

The coming of spring marks the annual tradition of the spring clean. But while we’re busy decluttering wardrobes and scrubbing surfaces, one space often escapes our attention: the medicine cabinet.

From expired prescriptions to half-used blister packs, your medicine cabinet can quietly accumulate clutter and pose risks if left unchecked.

As a pharmacist, I often get asked how to manage medicines at home, so here’s your step-by-step guide to spring cleaning your medicine cabinet the right way.

A well-organised, up-to-date medicine cabinet promotes safety, reduces waste and ensures you’re ready for whatever the season brings. When in doubt, your local pharmacist is there to help you.

Check expiry dates and safety

Start by removing all medicines from your cabinet and review them one by one. Read product information and look at expiry dates, discarding any products that are out of date, damaged, discoloured or have changed in smell or texture.

This includes prescription medicines, over-the-counter products, vitamins and eye and ear drops.

Expired medicines may lose their effectiveness and, in some cases, can become harmful.

In most cases, eye drops, a commonly overlooked product, need to be discarded 28 days after opening.

Tip Avoid disposing of medicines in the toilet, sink or bin, as this can harm the environment or lead to accidental misuse.

Dispose of medicines responsibly

In Australia, the Return Unwanted Medicines (RUM) Project offers a safe and free disposal service. Simply bring your expired or unwanted medicines to your local

pharmacy and drop them off to your pharmacist. This program ensures medicines are incinerated safely, protecting both our environment and community.

Tip Label a bag as ‘Take to the pharmacy ’ during your spring clean and use it to collect medicines that need to be returned to your local pharmacy for disposal in the RUM bin.

Reorganise with purpose

Now your cabinet is cleaned out and decluttered, it is time to reorganise. Group medicines by category, such as pain relief, allergy treatments, cold and flu remedies and first-aid items. Store everyday essentials in easy-to-access locations but still out of reach of children, and separate medicines for children or pets in clearly labelled containers. This improves accessibility but also reduces the risk of mix-ups.

Tip Keep medicines in a cool, dry place — away from bathrooms or kitchens, where moisture and heat can reduce effectiveness.

REPLENISH ESSENTIALS

As nature blooms, it brings with it an increase in pollen and allergens, as well as more outdoor activities and potential minor injuries. Be prepared by ensuring you have the following items in your cabinet at home:

✓ Antihistamines for hay fever or allergic reactions

✓ Sun protection products

✓ Insect repellent and bite cream

✓ First-aid basics, such as adhesive bandages, antiseptic cream, gauze, tweezers and gloves

✓ Pain relief medication

Remember to check storage requirements on the back of liquid medicines as some must be stored in the refrigerator after opening.

SAYING FAREWELL

to my darling Mo y

Don’t underestimate the grief of losing a pet — they’re part of the family

DR SALLY COCKBURN

General practitioner

Seven years ago in May, my precious dog Molly appeared in an article with me in the Herald Sun. Yep. We made it as Page 3 girls!

Molly had literally saved my life. I had collapsed on the floor at home and she was trying to rouse me by licking my face, pulling my hair and whimpering. If it wasn’t for her distress I would not have called an ambulance (yes, I know … I’m a doctor).

I ended up in intensive care with a massive clot blocking blood flow in my lungs. I later found out without the quick action and rapid treatment I received I probably had around 15 minutes to live.

Along with the paramedics and hospital sta , I owe my life to my gorgeous doggie.

Fast forward to last year. Molly, then 13, was getting short of breath and her vet started her on medication as her heart was not pumping as e ciently as it used to.

This was a valve issue, common in these little furry babies. Then her vision and hearing started to fail. (The upside was she didn’t get scared of thunder anymore.)

She still enjoyed her walks and her tail was up and wagging for brekky and dinner.

However, this year she declined, unable to jump on to the couch or even climb the doggie ramp. Her back legs became weak and she started tripping over.

But she seemed happy and followed me around, settling on her bed in my study when I was working at my computer. Her welfare dominated my thoughts and I wanted to make sure she got the best care. However, ageing is a thief.

People told me: ‘You’ll know when the time is right.’

This, in itself, was hard to deal with. Would I? I hoped so, because she couldn’t tell me. She slept a lot.

I must have dozed o around 4am and woke at 6.30am. She had died peacefully in the interim.

Then, one day in May (almost exactly seven years since she saved me), I heard a shrill, plaintive cry from the lounge. She had wedged herself between a chair and the wall and couldn’t back out. She was distressed but calmed as I extricated her with a cuddle.

The next morning she didn’t want to eat or drink and then in the evening developed odd episodes of the plaintive crying and couldn’t settle.

In the middle of the night I took her to the emergency vet hospital in case her apparent pain could be treated. They were wonderful and said she didn’t have organic (physical) pain — it was her brain.

We discussed options. They gave her something to settle her. I took her home at 3am with a pamphlet on an inhome pet euthanasia service. She slept on her favourite doggie bed. I lay beside her.

I noted the home service also o ered pick-up and cremation. A wonderful person came and picked her up with such love and respect. I kissed Molly goodbye. Why am I telling you all this? Because we shouldn’t underestimate the e ect sickness or loss of a pet has on us. This grief can feel as strong as the loss of a human family member and it is OK to seek help coping with your grief. There are grief counsellors who specialise in pet loss.

Be kind to friends, family or work colleagues who lose a pet. Be kind to yourself. Your grief is legitimate. Oh dear, it seems my eyes are leaking as I write this, but that’s OK.

WILD at HEART

Swapping symmetry for spontaneity, a growing trend sees untamed nature taking over our gardens

Words Penny Harrison

For Victorian horticulturist

Tim Pilgrim, the appeal of wild gardens is they are a natural extension of the landscape.

Something quietly radical is blooming in Australian gardens this spring. Natural curves are edging out rigid lines as lawns and verges make way for wildflowers and native grasses, and clipped hedges are replaced by untamed borders teeming with biodiversity. This is the new wave of gardening: way wilder, less manicured and easier to maintain. And it’s not just the birds and bees that are benefiting.

What is a wild garden?

According to the experts, a wild garden favours richly diverse plantings over curated perfection.

Victorian horticulturist

Tim Pilgrim describes it as a holistic approach that’s more about collaboration than control.

“It’s a form of gardening led by plants, not paving,” Tim says. “It’s accepting and working with the rhythm of the seasons and recognising the garden as an extension of the natural landscape and as wildlife habitat. Ultimately, it’s a way of connecting more deeply with the earth through the act of gardening.”

Tim’s new book, Wild by Design, encourages working with nature, not against it. That means choosing local plants, rethinking irrigation and embracing mess — brown seed heads, withering leaves, even fallen logs, which all provide habitat and food.

“Wild gardening forces us to be more in tune with the land rather than obsessed with aesthetic perfection,” Tim says. “It’s a shift in mindset.”

Therapeutic Horticulture

Australia president Leigh McGaghey agrees.

“We have this cultural habit of removing bugs, moss, weeds and fungi,” she says.

“But biodiversity and seasonality are critical elements of wild gardens.”

Why we’re choosing naturalistic gardening over formal

Once seen as unruly in smaller spaces, wild gardening is being adopted as a remedy to the stresses of modern life.

Award-winning landscape designer La Muxlow says it is a natural response to the changing urban landscape.

“In the past, when we were surrounded by the wild, we

wanted to create a pocket of order in amongst that wild chaos,” La says.

“But now, surrounded by concrete, we want to create a pocket of wildness for ourselves.”

A large part of the appeal lies in our longing for a garden that asks less of our time and

gives more in return, not only to ourselves but to the planet.

So, La says, let it do its thing without having to spend a lot of time pruning, controlling and shaping. “And understand that wild gardens, in particular, can have a significant impact on biodiversity, offering vital food and shelter for wildlife.”

It’s all about the rhythm of life

Wild gardening doesn’t just nurture the earth, it nurtures us, too. The richness of species, the rhythm of the seasons and the gentle chaos of a more natural landscape offer a calming reset for the mind — something the therapeutic horticulture community has long embraced.

“There’s a great metaphor for life in a wild garden,” Leigh says.

“Plants go to seed, fade, decay — but they’re also laying the groundwork for renewal.”

In spaces where bugs, moss and fungi are welcome, people also learn to slow down, observe and reconnect.

“Scientifically, our brains evolved over millennia in natural environments, picking up information through our senses,” Leigh says.

“Our brains are wired to respond positively to many of nature’s colours, sounds and textures, activating our parasympathetic nervous system (our ‘rest and digest’ mode), which reduces stress and promotes relaxation.”

Connecting with a balanced ecosystem also nurtures mental health by fostering a sense of belonging and harmony, Leigh says. “There are symbiotic relationships between species in wild gardens that hold one another in check, creating a natural balance. This balance can also support our psychological wellbeing.”

Dishing the dirt

It’s no secret that gardening — dubbed “dirt therapy” — is good for our mental health.

And the proof is in the soil.

Research shows exposure to beneficial microbes in dirt is linked to increased serotonin levels, helping to boost mood and reduce anxiety.

Now, a new survey by the Melbourne International Flower and Garden Show also reveals the mood-boosting power of gardens.

It reveals 93 per cent of Australians say being outside and in the garden improves their mental health, while 62 per cent report less anxiety and 45 per cent feel less stressed after spending time with plants.

The most therapeutic part of garden time? For 64 per cent, it is watching plants grow and thrive — showing how nurturing nature might be the happiness boost you need.

NATURAL INSTINCT

La Muxlow’s tips for creating a wild garden

Forget about including rigid edges in your design.

“Nature never does a straight line,” La says.

“Think winding paths, hidden nooks and organic curves.”

And work with what you have, she advises.

“Use local stone, salvaged timbers and natural materials to ground the space in its surroundings and reduce your carbon footprint.”

Grasses are gold for wild gardens as they bring movement and late-season interest. “Ornamental and native grasses or sedges add texture and flow,’’ La says. Including a wide variety of species is important.

“A biodiverse garden is more resilient,” La says. “Try to avoid monocultures. They may look tidy but offer little food or habitat.

“Choose plants that support small birds, bees, lizards, even fungi. Leave deadwood and build up stones for bugs and lizards.”

La says wild gardens aren’t about perfection, so be kind to yourself.

“If something doesn’t thrive, that’s OK. Respond to what grows well, what the wildlife loves and what brings you joy.”

Wild by Design by Tim Pilgrim, published by Murdoch Books, RRP $59.99.

Photography: Martina Gemmola

DERMATOLOGIST RECOMMENDED

SKINCARE BRAND US^ IN THE

reasons to

HIT TO GET FIT 5

You don’t need to be starring on centre court to enjoy the physical and mental benefits of tennis

Words Megan Hustwaite

1

Ace for cardio

When it comes to tennis being good for you, cardiovascular health is top seed.

“At any level, you’re getting your heart rate up,” tennis pro and former world No.1 doubles champ Storm Hunter says.

“You’re running side to side chasing the ball and even after a couple of points, most people would have that heart rate response. It’s really good for your lung capacity and building aerobic fitness and stamina.”

More than 36,000 Australians participate in Tennis Australia’s Cardio Tennis program, which

offers four streams: social and skill-based Cardio Lite, traditional Cardio Classic, Cardio Play for the true competitors and Cardio Max, a favourite with the fitness fanatics.

“It’s all about choosing a stream that works for you, getting on court and having a hit. It’s an hour of tennis, which makes it easy to fit into busy lives,” Tennis Australia head of programs Rebecca McDonald says.

“It’s a really nice way for people to come together, connect and have something in common, as well as being great for mental health and wellbeing.”

2Total body workout

Beyond cardio, there are physical perks literally from head to toe, ranging from handeye co-ordination to footwork.

“You also get agility and mobility and it’s very good for your joints. More and more people are conscious of their health these days and tennis is a perfect fit,” Courtside Collective tennis retreats founder Jen Parish says.

“You’re using so many different muscles to get set up and hit that one ball.”

Storm says strong joints are also a welcome by-product.

“You’re jumping around a bit on the court, stop-starting with sharp movements and loading your legs to get into position for the ball. If you’re playing on synthetic grass or the ball isn’t really bouncing, you really have to get down low and that requires a fair bit of strength in your legs.

“With forehands, backhands and serves, your body and joints have to be quite mobile and have a range of motion through your back, hips and shoulders.”

3Staying social

The social element — one of Storm’s favourite parts — is also important.

“One of the big mental benefits is that you can’t play tennis on your own, so you always have to find someone to play with,” she says.

“Whether you’re playing singles and need an opponent to compete or practise against or if you’re playing doubles, you need a partner and a team to play against.

“Socially, you’re meeting different people from different parts, whether it’s your local club or, for me, players from around the world.”

GETTING STARTED

Jen, who used to run fortnightly social gatherings in Sydney and will be hosting day retreats in NSW and Victoria this summer, believes tennis is a connector.

“It can be hard for adults to make friends and social tennis is a great way to do that and form connections while moving your body,” she says.

Rebecca agrees: “With a real focus on mental health today, tennis is a very social sport and a really nice way for people to come together, connect and share common ground.”

4

Live longer

The scorecard doesn’t lie. Playing tennis can serve life expectancy well.

Danish research published in 2018 tracked the physical activity of 8500 people across 25 years, showing those who played tennis lived 9.7 years longer than sedentary people.

“You’re always with people, you’re moving your body, you’re outdoors in the fresh air and sunshine. There are so many physical benefits,” Jen notes.

What’s more, the game is perfect for all life stages, according to Rebecca.

“Tennis is a real cradle-tograve sport. You can play it from three years old to 100 years of age and it’s a sport and skill for life,” she says.

“That’s one of the beautiful things about tennis.”

5Location, location

You don’t have to be a pro-circuit player to see the world with a racquet in hand.

In creating Courtside Collective, Jen mixed her love of Bali, tennis and bringing people together.

At her retreats, it’s forehands by day and cocktails by night.

“People come along and can’t hit a ball and after two hours of tennis a day for five days are doing intermediate drills.

“These retreats are not boot camps, so it’s tennis fitness with a yoga element and sunset cocktails,” she says.

“There’s a real nostalgia about tennis, whether you played as a child at school or your parents played on holidays.

“People are looking for a fitness holiday, a reset and they go, ‘I haven’t played tennis in years but I love it — I’d love to get back into it’.”

Stay active and healthy

Core strength and overall fitness are important to improve performance and prevent injuries.

Find a local coach

Whether you’re interested in private lessons or group sessions, there’s an option to suit your needs.

Learn the basics

Understand the fundamental strokes — forehand, backhand, serve and volley — and learn the basic rules and scoring.

Practise consistently

Regular practice is key to improvement. And joining local comps is a fun way to apply your skills.

Source: Tennis Australia

BASE SALMON RECIPE

PREPARATION 15 MIN

COOK 20 MIN

SERVES 4

• 4 x 30cm square baking paper or foil sheets (large enough to wrap each fillet and vegies)

• 4 x 150-180g salmon fillets, skin on

STEP 1 Preheat the oven to 200C (fan-forced).

STEP 2 Place a sheet of baking paper or foil on your work surface and arrange a salmon fillet in the centre. Repeat with the remaining sheets and salmon fillets.

STEP 3 Add your chosen marinade and vegies — see the following variations. Lift up the paper or foil sides and tightly wrap around the salmon and vegies to create a sealed parcel.

STEP 4 Place the parcels on a baking tray and bake for 15-20 minutes, depending on the thickness of the salmon, until the flesh has turned pale pink. Serve hot, directly in the parcel or plated with your preferred side.

IT’S A WRAP

Sarah Pound shares four easy ways to keep weeknight dinners nutritious and fuss-free with these salmony bundles of goodness

COCONUT & LIME

• zest and juice of 2 limes

• 125ml (½ cup)

coconut cream

• 1 tsp grated ginger

• 1 garlic clove, grated

• 1 tbsp fish sauce

• 100g (1 cup) trimmed snow peas

• 1 red capsicum, finely sliced

• 160g (1 cup) frozen podded edamame beans, thawed

Follow steps 1 and 2. Combine the lime zest and juice, coconut cream, ginger, garlic and fish sauce in a small bowl. Spoon the mixture over the salmon in each parcel. Divide the vegies evenly among the parcels and follow the rest of step 3. Bake as per step 4. Serve.

LEMON & DILL

• zest and juice of 1 lemon

• 2 tbsp extra virgin olive oil

• 2 tbsp dill, chopped

• 1 tsp Dijon mustard

• 1 zucchini, finely sliced into rounds

• 150g (1 cup) cherry tomatoes, halved

• ½ small red onion, finely sliced

Follow steps 1 and 2. Mix together the lemon zest and juice, olive oil, dill and mustard in a small bowl, then spread the mixture over each salmon portion. Divide the zucchini, cherry tomatoes and red onion between the parcels and follow the rest of step 3. Bake as per step 4, then serve.

Edited extract and image from Family Food by Sarah Pound, published by Plum, RRP $44.99. Photography: Mark Roper

SWEET CHILLI & CORIANDER

• 2 tbsp sweet chilli sauce

• 1 tbsp soy sauce

• 1 tbsp freshly squeezed lime juice

• 2 tbsp finely chopped coriander leaves

• 1 small red capsicum, finely sliced

• 125g (1 cup) trimmed green beans

• 160g (1 cup) frozen podded edamame beans, thawed

Follow steps 1 and 2. Mix together the sweet chilli sauce, soy sauce, lime juice and coriander in a small bowl, then pour over the salmon fillets. Add the capsicum, green beans and edamame to each parcel and follow the rest of step 3. Bake as per step 4, then serve.

“I LOVE THESE SALMON PARCELS — THEY ARE A LIFESAVER ON THOSE BUSY NIGHTS WHEN A HEALTHY DINNER SEEMS OUT OF REACH.”

Pound

MEDITERRANEAN

• 35g (¼ cup)

sun-dried tomatoes, finely chopped

• 2 tbsp extra virgin olive oil

• 1 tbsp balsamic vinegar

• 1 tsp dried oregano

• 1 zucchini, sliced into rounds

• 80g (½ cup) pitted black olives

• 150g (1 cup) cherry tomatoes, halved

Follow steps 1 and 2. Mix together the sun-dried tomatoes, olive oil, balsamic vinegar and dried oregano in a small bowl. Spread over the salmon fillets. Add the zucchini, olives and cherry tomatoes to each parcel and follow the rest of step 3. Bake as per step 4, then serve.

ROAD TRIP

OPPOSITE

7ways to with k s

Planning a cross-country adventure with the family? These pointers will help your next big journey run more smoothly

Words Erin Miller

Sophie Pearce with daughters (from left) Pearl, Goldie and Poppy.

PAGE Sophie, husband Nick and their kids take in the sights on their family road trip around Australia.

Backseat bickering, games of “I Spy” and falling asleep on each other’s shoulders — family road trips are a rite of passage.

There’s much to love about a road trip and many Australians agree.

More than 15 million caravan and camping overnight trips were taken in Australia in 2024, with travellers spending $14 billion, according to Tourism Research Australia.

Beyond The Bump podcast host Sophie Pearce, 34, is on a 13-month caravan road trip around Australia with husband Nick, 34, and their daughters, Poppy, 7, Goldie, 5, and Pearl, 2. Their journey has taken them along Victoria’s Great Ocean Road, across the Nullarbor and up the coast of Western Australia. Sophie says watching her family “learn new things, go out of their comfort zone and work together” has been her favourite part.

Australians have always loved a road trip, says travel writer Lee Atkinson, whose books include Ultimate Road Trips Australia.

“I think it’s hardwired in our DNA because we’re a big country,” Lee says.

She adds a road trip’s sense of freedom is part of the magic.

“You can go where you want, stop whenever you feel like it or change your mind on a whim if something seems interesting,” she says.

With the spirit of adventure in mind, we’ve gathered seven lessons from Sophie and Lee to help you make the most of your next road trip

1

Manage expectations

If you have children along for the ride, be practical about how many kilometres you can drive in one session.

“Allow twice as long for the journey as you normally would, allocating plenty of time for rest breaks,” Lee advises.

Take pit stops at locations with public toilets, a playground and space for the kids to run, giving them a break from the monotony of driving.

2Safety matters

“My No.1 tip is to avoid driving at night,” Lee says.

“Especially on country roads when the chance of colliding with wildlife is high.”

Lee also advises getting your vehicle serviced by a licensed mechanic before you leave home and checking oil levels and tyre pressure regularly during your journey.

A first-aid kit and up-todate vehicle insurance with roadside assistance are strongly recommended. “You’d be amazed how many people get stranded with a flat battery,” Lee says.

3

Pack smart

Lee suggests installing a cargo barrier if you’re travelling in a wagon or 4WD.

“Don’t overload your car or carry unrestrained items in the back seat,” she says.

“Even a flying book can cause serious injury in a crash.”

It’s handy to have a survival bag with easily accessible items.

After all, no one wants to unload suitcases on the side of the road to find a spare change of clothes.

Lee suggests having a change of clothes, towel, swimmers, jumpers, torch and pyjamas in the survival bag.

4

Engage the kids

Get the kids involved in planning the trip so they’re more engaged.

“Make a map of your trip before you leave home and let them pick a couple of things they’d like to see and do along the way,” Lee says. “Decorating the map as you travel is a great way to keep them occupied.”

Sophie also draws a timeline that counts down the hours, so her daughters can visualise how long until they reach their destination.

“We also do a lot of homeschooling on travel days so that when we’re in a place we can spend more time doing activities,” Sophie says.

5Keep the snacks coming

You need plenty of snacks (think fruit, crackers and muffins) if you have kids on board.

Before a long road trip, Sophie and her husband batch cook and store the food in their caravan freezer.

“Every week we freeze a big batch of bolognese, brekky burritos and chicken burritos,” Sophie says. “My little 1.5-cup rice cooker is a godsend!”

6Aim for minimal washing

The last thing you want to be doing on holidays is loads of washing, so pack lightly and choose kids’ clothing that doesn’t show marks easily.

“I’ve got used to the fact that just because an item of clothing has a small mark, it doesn’t mean it needs to automatically be washed,” Sophie says. “You learn quickly to just wash less.”

7Communication is key

Don’t let the trip be derailed by a squabble over directions. Try to play to your strengths if you’re travelling with a partner.

“Make it really clear whose role is what, but have the flexibility to change these if the workload is feeling unfair,” Sophie says.

PANSIES MULTI NAPKINS (SET OF FOUR), $105, BONNIEANDNEIL.COM.AU

FLIRT with FLORALS

Flowers are back in bloom and this time they’re big, bright and bold

Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT

Gauguin resin salad servers, $40, polkaluka.com.au; Magnolia Jade placemat, $149 (set of four), sageandclare.com; Mod blossom picnic mat, $119.95, kollab.com.au; Bronte rattan pendant light, $279, fatshackvintage.com.au; Camellia flower knit cushion, from $59, castleandthings.com.au; Field of Dreams silver organic cotton quilt cover, from $159, kipandco.com.au; Sage & Clare Candice board in fuchsia, $109, darlingdomain.com.au; Griffe warm stripe bud vase, $39, jonesandco.com.au; The Super Bloom Handbook by Jac Semmler, $34.99, thamesandhudson.com.au; The Container Gardening Handbook by Isabelle Palmer, $29.99, collinsbooks.com.au

THE CREEPER

Margaret Hickey (Penguin)

RRP $22.99

When the decade-old massacre of five hikers and the mysterious death of bushland loner Bill “Creeper” Durant are reexamined by Senior Constable Sally White, long-buried secrets and possible cover-ups begin to surface. The author returns with her gripping new thriller set in northeast Victoria’s hauntingly beautiful High Country. An award-winning writer who herself loves hiking and is fascinated by small-town life, Margaret brings authenticity, insight and compassion to her characters. She weaves together their lives in the tightknit community, exploring the deep ties of love, family and fractured loyalties. The plot moves at a relentless pace, with plenty of unexpected twists, emotional tension and layered intrigue. A smart, satisfying read for anyone who enjoys character-driven, atmospheric crime. This is a novel that lingers long after the final page is turned.

IN THE LONG RUN

Emma Mugglestone (Penguin)

RRP $22.99

If you’re after a light and wholesome (but still low-key raunchy) romance, then this is for you. At first, Gen and Knox are pretending to date as a publicity stunt for their budding run club, Croissants and Kilometres. But during those long marathon training sessions, the pair begin to realise their feelings and undeniable chemistry. This friends-to-lovers story has no shortage of drama, though — there’s Gen’s clingy ex, Knox’s shady past and a struggling family business for the pair to deal with. If this wasn’t enough, Knox’s time in town is limited and a looming work milestone threatens to send him far from Gen. Has their relationship run its course? As more of us jump on the run club bandwagon, this modern love story couldn’t be more relevant. Emma is an Australian award-winning author who’s all about charming characters and swoony romances — and this book is no exception.

THE PERIMENOPAUSE METHOD

Michelle Bridges (Pantera Press) RRP $36.99

The Aussie fitness icon brings honesty and lived experience to the oftenmisunderstood world of perimenopause, menopause and postmenopause. Backed by cutting-edge research, Michelle breaks down everything from hot flushes, sleep disruptions and mood swings to weight gain, libido, anxiety and hormone therapy. With her trademark no-nonsense approach, she explores

MAD MABEL

Sally Hepworth (Macmillan)

RRP $34.99

Little girls and elderly women are rarely, if ever, suspected of murder. Unless you are Mad Mabel — aka Mabel Waller, the youngest Australian to be convicted of murder. Years later, Mabel, now a reclusive 81-year-old who goes by the name Elsie, is forced back into the spotlight following a police investigation close to home. When the media descends on her neighbourhood and community pressure mounts, Elsie decides to put the record straight. But was it murder all those years ago, or justice?

Sally’s latest novel cleverly weaves its way from the present day to the past, helping to paint the picture of a little girl, devoid of friends and ostracised by her father after her mother’s death, and an old woman who is just trying to forget. While a thriller at heart, it pulls on the heartstrings as Mad Mabel shows how love, or a lack of it, can have such a great impact on a person’s life.

a range of strategies, including natural remedies, lifestyle changes and medical options. What really shines through is her empowering message that this can be a time of renewal, not decline. If you’re approaching midlife or already feeling its hormonal roller-coaster, this smart, reassuring and practical resource can help you navigate the change with confidence, strength and a sense of control.

FOR NATURE LOVERS

PLANTING FOR NATIVE BIRDS, BEES AND BUTTERFLIES

Jaclyn Crupi (Murdoch Books) RRP $34.99

Create a garden that attracts and protects native wildlife with this guide that includes practical advice, planting plans and galleries to help identify native visitors to your patch.

WHY DO BIRDS SING?

Dr Grainne Cleary (Allen & Unwin) RRP $34.99

An insightful look into the world of birdsong, from why birds sing and who they are communicating with to the different songs, calls and pitches used.

ULTIMATE BACKROADS

& DETOURS: AUSTRALIA

Lee Atkinson (Hardie Grant) RRP $45

Discover some of Australia’s best off-the-radar road trips. This epic guide covers everything from wildlife and geographical sights to weather and driving difficulty.

WHAT’S ON

OCTOBER

Narromine Dolly Parton Festival, NSW, October 11

Dust off your cowboy boots and get ready to celebrate all things Dolly. The festival pays tribute to the American country music legend with a day full of song, fun, food and rhinestones. Honouring Dolly’s incredible legacy as a singer, songwriter, actor and philanthropist, the festival brings her spirit to life in true country style. Expect plenty of music, themed events and a whole lot of sparkle for Dolly fans of all ages.  dollyfestivalnarromine.com

GOOD MOURNING

Mates Sally Douglas and Imogen Carn share raw, relatable and supportive conversations about grief, mental health and resilience. Episodes offer comfort, connection and expert advice to help people feel less alone during life’s toughest times.

NORTH

Festival, Launceston, Tasmania, October 8-22

For two delicious weeks, Launceston comes alive with a celebration of Northern Tasmania’s food scene. This series of bite-sized events highlights the region’s best produce, makers and culinary creativity. From exclusive menu offerings at local venues to live music, workshops and foodie experiences, there’s something for every appetite. With great food, good vibes and a strong community spirit, this festival invites everyone to savour the very best of the region. northfestival.com.au

NOVEMBER

Airlie Beach Festival of Music, Queensland, November 7-9

Named one of Queensland’s top four festivals, this unforgettable celebration delivers three days of sun, sea and sensational sounds to the Whitsundays. The vibrant town turns into a live music playground, with dozens of artists performing in local bars, cafes and venues. Throw in reef adventures and beach parties and you have an unmissable tropical escape. airliebeachfestivalofmusic.com.au

Pair’d, Margaret River, WA, November 20-23

With scenic views, top-tier talent and a relaxed vibe, this is the perfect escape for wine lovers and foodies. Returning to the stunning Margaret River region, the four-day celebration of wine, food, music and culture showcases the best of the area. Highlights include a long table lunch in a forest, an extraordinary food and music event in a cave, dreamy beachclub dining and a hawker-style feast by leading chefs.

pairdmargaretriver.com

PODCASTS

WHERE’S THE GRIEF?

Comedian Jordon Ferber interviews creatives and other comedians who have endured various losses, blending humour, empathy and insight to explore life’s hardest questions and reveal the everyday comedy hidden in grief’s darkest moments.

GRIEF AND HAPPINESS

Hosted by author Emily Thiroux Threatt, this series features heartfelt conversations with authors, speakers and coaches exploring how grief and happiness can coexist, offering comfort, inspiration and tools to navigate loss and rediscover joy.

THE WHAT’S YOUR GRIEF PODCAST

Mental health professionals

Eleanor Haley and Litsa Williams explore the complex, messy world of life after loss. They break down topics such as grief theory and coping into practical takeaways you can use to help navigate sorrow.

DECEMBER

Christmas in the city, Melbourne

Celebrate the magic of Christmas as the Victorian capital’s CBD glows with twinkling lights, street decorations and festive cheer. Marvel as the towering Christmas tree at Fed Square lights up at night, gaze at Melbourne Town Hall’s bright and beautiful light projections and embrace tradition with a visit to the enchanting Myer Christmas Windows. Keep an eye out for pop-up performances, family friendly events and surprise visits from Santa himself. melbourne.vic.gov.au/ christmas-festival

WIKICAMPS

AUSTRALIA

Find campsites, toilets, visitor information centres and more with the help of this fun, info-packed app. Traveller reviews, user photos and offline maps are handy features.

Ron Mueck:

Encounter, Art Gallery of NSW, Sydney, December 6-April 12

See exquisitely crafted, hyperrealistic sculptures up close this summer. Ron Mueck’s biggest-ever Aussie exhibition is coming to Sydney, featuring a range of his sculptures drawn from all over the world, many never seen here before. It’s a rare chance to experience the internationally renowned artist’s first significant solo exhibition on home soil in more than a decade.  artgallery.nsw.gov.au

Quiz yo s f

1 In which Australian state or territory was the worldfamous actor Errol Flynn born in 1909?

2 In which part of the human body is the masseter muscle?

3 What name was given to young women prominent after World War I who wore shorter dresses, bobbed their hair and embraced freedom from traditional norms?

4 In what year did Vintage Crop become the first northern hemispheretrained horse to win the Melbourne Cup?

5 Vellus and terminal are types of what found on the human body?

6 Who composed the famous opera La Traviata, which premiered in 1853?

7 In Roman mythology, which goddess is associated with the coming of spring and the flowering of plants?

8 In which Olympic sport are the discipline events keirin and madison contested?

9 What variety of food is capellini, bucatini and pappardelle?

FUEL MAP

AUSTRALIA

This crowd-powered Aussie app shows dynamic petrol prices and nearby petrol stations. Find the cheapest fuel and track your spending and your vehicle’s fuel economy.

HIPCAMP: CAMPING & CARAVANS

Discover and book one-of-a-kind campsites across Australia, from bush camps and vineyards to stations and farms. Read reviews and see real-time availability.

10 What Hindu spring festival is known for its vibrant colours and celebrates love and new life?

11 Which metal is heavier silver or gold?

12 Who did the voice of Mighty Eagle in the 2016 animated film The Angry Birds Movie?

13 Andy Allen, Jock Zonfrillo and Melissa Leong were judges on which Australian TV reality show in 2020?

14 Who wrote the 1877 bestselling novel Black Beauty?

15 What chemical element has the symbol Mg and atomic number 12?

16 Which European city is known for its annual flower festival showcasing millions of tulip blooms in spring?

17 Who was the first of many husbands for actress Elizabeth Taylor?

18 What is the federal capital of the Commonwealth of Australia?

19 Who stars as bookshop owner William Thacker in the 1999 film Notting Hill ?

20 What are adipocytes more commonly known as in the human body?

21 Which band released the hit Here Comes the Sun on its 1969 album Abbey Road ?

22 In what country are the iconic Conwy mussels farmed?

23 Who is the national apostle and patron saint of Ireland?

24 Where in the human body is the stapes, or stirrup, bone?

25 In which Australian state or territory was the first legal Australian casino opened?

Tasmania; 2 Head; 3 Flappers; 4 1993; 5 Hair; 6 Giuseppe Verdi; 7 Flora;

Track cycling; 9 Pasta; 10 Holi; 11 Gold; 12 Peter Dinklage; 13 MasterChef Australia; 14 Anna Sewell; 15 Magnesium; 16 Amsterdam (Netherlands);

Conrad Hilton Jr; 18 Canberra;

Grant;

The Beatles; 22 Wales; 23 St Patrick; 24 Middle ear; 25 Tasmania.

TIME for a REFRESH

Transform your hair at home with easy, confi dence-boosting colour that looks and feels like a salon fi nish

We’re all feeling the pinch these days — so much so, many of us are rethinking our beauty routines.

But skipping hair colour altogether? Not a chance.

Instead, many are turning to at-home hair colour maintenance for a DIY approach that can be as refreshing and transformative as it is affordable.

Clairol’s resident hair expert, Hayley Dutton, has long championed the confidenceboosting power of at-home colour and is here to bust the biggest myth: that DIY colour means damaged hair.

Protecting hair health

“People are on the fence about at-home hair colouring because of concerns about harsh chemicals in the product and how it can damage their hair,” Hayley says.

“But hair colour ranges like Clairol’s new ColourStrong challenge this view. What sets this line apart is that it’s a permanent hair colour range free of ammonia, a harsh chemical often found in dyes that is associated with hair damage.”

What makes ColourStrong really stand out? Its smart, three-step colouring system.

Packed with built-in bonding agents, it helps strengthen strands during the colouring process so your hair looks and feels healthy and fresh.

Colour that pops

Another reason some people shy away from box dyes is the outdated belief they deliver flat, one-note colour. But modern at-home colours are a lot more advanced and this is reflected in the end result.

“What I really like about the ColourStrong range is that it doesn’t produce flat, lifeless colour,” Hayley says. “Instead, it creates beautiful, multidimensional tones through the hair so you’re not getting a one-dimensional result.”

As well as offering full-head colour, Clairol also has a Root Touch-Up range, which delivers a natural, polished look to regrowth and grey hair.

Craving a change?

While permanent colour is great for long-lasting results, it’s not always ideal if you like to change your shade often.

That’s where semi-permanent options such as glosses or toners come in, offering a flexible way to refresh your colour without the long-term lock-in.

Clairol’s Natural Instincts semipermanent range, enriched with coconut oil and aloe, is perfect for a seasonal change that feels fresh, natural and commitment-free.

The Blonde It Up semipermanent range functions as a toner, giving your colour a refresh.

“This range is aimed at targeting brassiness and colour fading, which we tend to see in the six to eight-week period after a colour service,” Hayley says.

HAYLEY RECOMMENDS

Clairol Blonde It Up Crystal Glow Semi Permanent Toner Luminous Pearl, $13.99; Clairol Natural Instincts Semi Permanent Hair Colour 7 Dark Blonde, $16.99; Clairol ColourStrong Kit 6.0 Light Brown, $24.99; Clairol Root Touch-Up Root Concealing Powder Medium Brown, $18.99