Relaxation

Richardson Support House recently obtained a massage chair - it is available in the foyer for any visitors (and staff!) to use. We thought it would be a great aid for relaxation, which helps with stress management. Richardson Support House is open from 10am to 2pm each weekday, so feel free to drop in - try the chair, have a cuppa, and / or read the health promotion materials in the reading rack!
There are some great articles on relaxation available on the web - see http://www.reachout.com.au/default.asp?ti=309 on the "Reach Out" website or http://www.depressionet.com.au/treatments/relaxation-2.html on Depressionet.

The Benefits of Regular Exercise

Friday 24 October 2008

Today we had our first Heart Foundation walking group which had a great turn out of six people. Molly the dog joined us and the weather was lovely. We walked through the local green spaces on paths through Richardson for thirty minutes, the national recommended amount of healthy activity.

As our Walking Group at the Support House gets up and running, we have been thinking about the various benefits of regular exercise.

Evidence shows that benefits include:
- Improving physical health, fitness and wellbeing
- Helping with psychological well-being and stress management
- Increasing levels of neurotransmitters (chemical messengers in the brain) and endorphins (‘mood-lifting’ chemicals)
- Enhancing self esteem
- Increasing positive social contact
- Assisting with managing depression and anxiety symptoms
- Protecting the cardiovascular and immune system from the consequences of stressful events
- Being an enjoyable distraction from every day concerns and blocking negative thoughts
- Helping people to get a good night’s sleep
- Increasing energy levels
- Providing an opportunity for new skills and challenges

Joining a walking group is a great way to enjoy the benefits of regular exercise. Walking is suitable for most fitness levels, is cheap, doesn’t involve travel when walking locally, and is easily incorporated into a busy lifestyle.

Walking in a group also helps to keep motivated and stick to a plan, with a regular timeslot and meeting place. People are more likely to keep active if it’s fun and there are people to enjoy it with, because participating in activities with others helps to feel connected and confident.

The Heart Foundation also offers great incentives to those who participate in walking groups through the Walker Recognition Scheme. This includes certificates when you reach walking milestones.

References

Babyak, M. J. et al. (2000). Exercise treatment for major depression: maintenance of therapeutic benefits at 10 months. Psychosomatic Medicine, 62: 633-638.

Barabasz, M. (1991). Effects of Aerobic Exercise on Transient Mood State. Perceptual and Motor Skills, 73: 657 – 658.

Bauman, A. et al. (2002). Getting Australia active: towards better practice for the promotion of physical activity. National Public Health Partnership. Melbourne.

Beyondblue: The National Depression Initiative. (2007). Keeping Active. Fact sheet 8. Hawthorn West: Beyondblue.

Blumenthal J. A. et al. (1999). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159: 2349 – 2356.

Brown, J. (1991). Staying Fit and Staying Well: Physical fitness as a moderator of life stress. Journal of Personality and Social Psychology, 60 (4) 555 – 561.

Critical Incident and Stress Management Information Service Inc. Newsletter. May 2006. 7 (4): 1 –2.

Department of Health and Ageing. (2004). Get out and get active: Australia’s Physical Activity Recommendations for 12-18 year olds. Canberra: Commonwealth of Australia.

Dunn, A. et al. (2001). Physical activity dose response effects on outcomes of depression and anxiety. Medicine, Science and Sport, 33 (6): 587 – 597.

McNeil, J. K. et al. (1991). The effect of exercise on depressive symptoms in the moderately depressed elderly. Psychology and Aging, 6: 487 – 488.

Paffenbarger, R. S. et al. (1994). Physical activity and personal characteristics associated with depression and suicide in American College men. Acta Psychiatr, 377: 16-22.
Singh, N. A. et al. (1997). A Randomised controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52: 27 – 35

Weyer, S. (1992). Physical inactivity and depression in the community. Evidence from the Upper Barvarian Field Study. International Journal of Sports Medicine, 13: 492 – 496.

The importance of social activity and having interests and hobbies

7 October 2008

Monday was a public holiday, so people from Richardson Support House enjoyed the long weekend. Psychologist Karen went off to a science fiction convention, Conflux 5, and met up with new and old friends. Office Manager Kylie enjoyed time with her family. Social Work student Laura had a relaxing time (and a cold swim) at the coast. And volunteer Michael (soon to be an intern psychologist) attended a medieval recreation event. He arrived at work Tuesday to tell us that Sir Alpha and Sir Beringar had beaten him in battle.

All this activity reminded us about the importance of social activity in good mental health! Keeping active helps elevate your mood, helps to block negative thoughts and distracts you from hassles, reduces loneliness and increases well-being. So it is terrific when you have interests and hobbies.

So, back to the Medieval battle! Naturally we had to enjoy the recreation as well, so we promptly declared war on Sir Alpha and Sir Beringar for “besting our champion”. In our scroll, we challenged them to combat. Poor Michael! However, as it was school holidays, we had a number of children visiting. They have volunteered to be Michael’s viking horde should Sir Alpha and Sir Beringar take our challenge seriously!

Richardson Support House Walking Group

The Richardson Support House is looking for walkers in Richardson and surrounding community to join a fun, free walking group. All are welcome!

Fridays 1pm - 2pm

Meet at the Richardson Support House, 38 May Gibbs Close Richardson

Walking in a group helps you to stay motivated, is safe, and is great fun too! For more information go to www.heartfoundation.org.au/walking or contact the Support House.

Inside the Support House

To Sir Alpha and Sir Beringar

Sirs,

It has come to our attention that you bested our Champion in combat this October last.

Therefore, we declare war upon you and your household and challenge you to a combat, at a time and date that pleases you, to prove bravery and honour of our respective champions.

Yours sincerely,

The Ladies of Richardson Support House

Dated this eighth day of October in the 2008th year of our Lord

Seeking Feedback: Community Survey

A Student Social Worker at the Support House is currently seeking feedback from members of the Richardson community via a survey. The purpose of the survey is to find out what activity the Support House can organise to meet local needs. For instance a walking group or homework club for children. If you would like a copy of the survey, or would like to have a chat about your ideas please call and ask to speak to Laura or pop in between 9.30am and 2.30pm.

Trauma and Victims of Crime

Well, we've been running for 7 weeks now and things are going well. Richardson Support House is open for visitors to drop in and have a cuppa, sit in the massage chair, and browse through the health and wellbing pamphlets.

One unpleasant thing was that one Friday night a group of nine boys broke six windows of the building. So we arrived for work on Saturday morning to a terrible mess. It is also a pretty expensive exercise, particularly when we aren't very financial yet. It is disheartening when you are trying to be a great service for the community and something like this happens. So, on that note - let's look at people's wellbeing in relation to these types of incidents.

When you have been through a traumatic event, like being a victim or witness of crime, victims and witnesses can suffer emotional distress (see Frieze, Hymer & Greenberg, 1987 or Roberts & Green, 2007). Each person is affected by incidents, and copes with them, in their own unique way. People might feel anger, irritation, anxiety, guilt, fear, and depression. Some people may not react in these ways at all. These responses are all normal reactions.

It is important to look after yourself following these types of incidents. Talk it out if you feel like it, or some people find writing it out helps. There are also support agencies in Canberra that can help:

Victims of Crime Assistance League (ACT) Incorporated (VOCAL) (02) 6295 9600.

Office of the Victims of Crime Coordinator (02) 6217 4431 or 6217 4381

Canberra Rape Crisis Centre 24 hour crisis/support line on (02) 6247 2525

Frieze I, Hymer S, Greenberg M. Describing the crime victim: Psychological reactions to victimization. Professional Psychology: Research and Practice (1987) 18:299-315.

Roberts A, Green DL. Crisis intervention with crime victims. In: Victims of crime. (chap. 15) --

Davis RC, Lurigio AJ, Skogan WG, eds. (2007) Sage Publications.