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Readers response: What’s your best advice for managing medications while travelling?

When taking a trip, many people often have to factor in how their changing schedule will affect their regular medication routines. We asked our readers for their best advice on managing medications while travelling, and the response was overwhelming. Here's what they said. Kristeen Bon - I put each days tablet into small ziplock bags and staple them at one corner. All that goes into one larger ziplock bag and into my toilet bag. I store all the outer packs flat into another ziplock bag and that stays in the zip pack with my first aid kit in the main suitcase. I travel long haul up to six times a year and this is the most manageable way I have found. Diane Green - Firstly, take sufficient supply of all meds to last the time I'm away. I separate morning medications and evening medications. Then it depends on how long I'm away. I have one that needs to be refrigerated. Depending on where I travel, this can entail arranging overnight in the establishment fridge while taking a freezer pack for daytime travel. Irene Varis - Always get a letter from my doctor, with all my prescriptions for when I get overseas. Saves you a lot of trouble! Helen Lunn - Just get the chemist to pack into Medipacks. I usually take an extra week. I alway put some of the packs in my partners baggage incase my bag goes missing and a pack and a doctor’s letter in my hand luggage. Jancye Winter - Always pack in your carry on with prescriptions. Jenny Gordon - Carry a letter from doc with all medications, leave in original packaging. Double check that it isn’t illegal to carry your medication as some countries have strict regulations for things like Codeine. Always carry in carry on as you don’t want them to get lost. Nina Thomas Rogers - Be organised with all your medicines before you leave. Image credits: Shutterstock

Travel Tips

Five tips for developing and managing your budget – even in tough economic times

<a href="https://theconversation.com/profiles/oluwabunmi-adejumo-1370664">Oluwabunmi Adejumo</a>, <a href="https://theconversation.com/institutions/obafemi-awolowo-university-2843">Obafemi Awolowo University</a> There’s nothing quite like a new year to prompt us to take stock of our lives, our health, our goals – and our finances. Many people will start a new year by contemplating how best to budget, plan and save. This is always a good set of aims, but it’s especially important in the inflation-prone and unpredictable economies we’re seeing <a href="https://www.statista.com/statistics/268225/countries-with-the-highest-inflation-rate/">all over Africa and the world</a>. Budgeting is especially key. It is the most effective method to <a href="https://www.thebalancemoney.com/how-to-make-a-budget-1289587">monitor income and expenditure</a>. <a href="https://www.uslendingcompany.com/blog/key-differences-in-writing-a-household-budget-vs-a-personal-budget/">Personal budgets</a> can help you to monitor your resources in pursuit of larger financial goals. Budgeting also offers <a href="https://www.acrwebsite.org/volumes/v46/acr_vol46_2411998.pdf">more opportunities</a> to save money, reduce your debts and live a comfortable life. It can even <a href="https://prucomm.ac.uk/assets/uploads/blog/2013/04/Personal-Budgets-review-of-evidence_FINAL-REPORT.pdf">improve your mental health</a>. But where should you start? What questions do you need to answer in creating a budget? Here are some tips that I’ve learned – not just as an economist, but as a research cost analyst and someone who keeps a budget too. <h2>1. Understand the broader economic conditions</h2> It is imperative that individuals keep themselves aware and up-to-date on the realities of their country’s economic landscape. You don’t have to be a professional economist, but keep an eye on new developments like free business registration, small business development funds and printing of new money notes. What is the current exchange rate? What’s the political landscape and what international factors, like the price of crude oil, are at play? You should also watch the inflation rate and have a sense of unemployment trends. This economic awareness will prepare you to draft your own budget and you’ll have a sense of when external factors mean it’s time to revisit your plans. <h2>2. Review your income sources</h2> The ability to earn income is critical to sustaining livelihoods. Having a definite source of income is the bedrock of budgeting. Some important questions you should ask about your income – and how you might budget with it – include: <ul> <li>What is my current income?</li> <li>What do I use my income for?</li> <li>Am I able to save, given my current income?</li> <li>What proportion of my income do I save and what proportion do I spend?</li> <li>Do I have the capacity to earn more than this?</li> <li>How can I improve my income?</li> </ul> Your answers can help you to identify gaps or untapped potential. Those with irregular or unpredictable income should factor in the element of time-gap in their income, for effective budgeting. Time gap is when they are not earning income. And everyone should make allowance in their budgets for uncertainties like health issues, social engagements, inflation, unemployment, recession and price shocks. <h2>3. Appraise your expenses</h2> Expenses can be broadly categorised into “variable” and “fixed”. Fixed expenses recur within a short period: housing, food, transport, medical costs, electricity, utilities, toiletries and clothing. Variable expenses are more long-term and irregular, such as investment in property or interest-yielding assets, and the purchase of machinery. The main essence of revising our expenses is to analyse and possibly improve our spending habits. In reviewing our expenses, we can consider issues such as: <ul> <li>What is the proportion of consumption-savings ratio from my income? This is how much do I spend compared to how much I save.</li> <li>What are my regular expenses?</li> <li>What are my fixed, capital or investment expenses?</li> <li>What are my extraordinary expenses that need modification?</li> <li>Have there been emergency or extraordinary expenses?</li> </ul> A careful response to the issues raised above offers an occasion to re-evaluate the pattern and direction of our expenses. For instance, overspending, unplanned or extraordinary expenses can be identified. This can lead to an optimal, efficient reallocation of available resources. <h2>4. Stabilise your finances through savings</h2> Savings have been <a href="https://klinglercpa.com/bedrock-principles-for-saving-money/">described</a> as a financial stabiliser, given their potential to cater for urgent needs and create opportunities for investments. Of course, savings have more value when they grow faster than the rate of inflation. Inflation erodes the value of savings. For instance, an amount of 300,000 naira (US$676) saved to purchase an autorickshaw today may be impossible in two months’ time with an inflation rate of 10% when the tricycle price rises to 330,000 naira (US$744). The reverse is the case when there is deflation. Therefore, it is advisable to improve the value of savings through investments in interest-yielding assets such as stocks, shares, bonds, microfinance and production. That’s not to say it’s always easy to save. Many income earners spend as they go, not seeing savings as part of their budgets. Harsh economic realities can also make it difficult – sometimes seemingly impossible – to save. But it’s not impossible: savings can be made in small amounts, through a daily, weekly or monthly contribution to collections, cooperative schemes or microfinance affiliations. For instance, a point of sale business in Nigeria can permit a daily contribution of 500 naira (US$1.13) over 25 work days, giving an average saving of 12,500 naira (US$28.18) per month. The Point-of-Sale business started in Nigeria in 2013 when the Central Bank of Nigeria introduced the agent banking system. A POS agent operates and processes transactions through a POS service provider. Providers of such services include banks, microfinance banks and fintech companies. <h2>5. Run a flexible budget</h2> Once your budget is created, remember that it’s not set in stone. It should be flexible if anything changes in your life. For instance, an amount saved to buy a car can be invested in a promising venture buying shares through public offerings or private placements in multinational organisations like Nestle or Unilever. Also, health emergencies or career advancement programmes can require taking some money out of our savings. In all, budgeting should be flexible enough to incorporate exigencies, especially when catering for the current situation will culminate into a greater good.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/195590/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/oluwabunmi-adejumo-1370664">Oluwabunmi Adejumo</a>, Lecturer/Researcher, <a href="https://theconversation.com/institutions/obafemi-awolowo-university-2843">Obafemi Awolowo University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/five-tips-for-developing-and-managing-your-budget-even-in-tough-economic-times-195590">original article</a>.

Money & Banking

12 expert ways to manage stress at airports

Betsy Goldberg writes for <a href="http://blog.virtuoso.com/" target="_blank" rel="noopener">Virtuoso Luxury Traveller</a>, the blog of a <a href="http://www.virtuoso.com/" target="_blank" rel="noopener">global luxury travel network</a>, and she enjoys nothing more than taking a holiday. Airports should be happy places. They’re the beginning of a journey, either to a new place, a vacation, business meetings, time with family and friends, or back home. If you’ve spent even a brief amount of time inside an airport, though, you know that’s not the case. They can be stressful places with people running to and fro trying to make flights. All while dealing with their day-to-day life via their phone. No surprise that a psychologist has even developed an air travel stress scale. Air travel stress gets to virtually all of us. But it doesn’t have to. How can you reduce the drama? 1. Put things in context A lot of reducing air travel stress comes simply from having a good mindset. The most important thing is to start with the right attitude, says Rishi Piparaiya, author of Aisle Be Damned: “We’re talking about an extremely complicated industry, where millions of people fly in the skies in metal tubes at the speed of sound. Sure, something may go wrong, but our ancestors would spend a lifetime to make the journey we make in half a day.” Here’s another take from Brent Bowen, dean of the College of Aviation at Embry-Riddle Aeronautical University. He noted that in 2013 the overall performance of U.S. airlines hit its highest point in 24 years. “The number of customer complaints has gone down,” he says. “Mishandled baggage has gone down and on-time performance has improved. So technically, based solely on the data, (the flight experience) has improved over the last 25 years substantially.” 2. When to fly Leisure travellers tend to fly on weekends. Business travellers are crowding airports Mondays, Thursdays and Fridays. Therefore, book your flights for the quieter days of Tuesday and Wednesday when you can. Book an early-morning flight if possible to avoid more air travel stress. Airlines are less likely to have delays first thing in the day. 3. Use a packing list This prevents “Oh no!” moments at the airport. If you’re not even at security yet and you already think you’re missing something and don’t have the time to go get it, the rest of the airport experience probably won’t be great. Avoid that kind of air travel stress before you get to the airport by starting with a packing list. Also, learn how to effectively pack a bag. 4. Check in promptly Airlines let you check in online 24 hours before your flight. Do that to avoid lineups at the airport. Another bonus: it may help prevent you from being bumped off an oversold flight. 5. Carry on what you can The advantages: less to potentially lose in your checked luggage. No baggage fees. And a faster exit from the airport when you arrive. Always carry on essentials like keys, medications, valuables and anything critical for business meetings. You don’t want to arrive in the Caribbean and be waiting days for everything you need to actually enjoy the Caribbean. So remember that air travel is actually much more effective than almost any human mode of transport in history. And in the past few decades, the experience has technically only improved. Take a deep breath when that air travel stress hits you. 6. The early bird approach People fall into very distinct camps on this. Earlier tends to be better (especially around peak travel times like holidays). If you know security lines might be longer, why gamble and add more air travel stress? 7. The full charge Phone batteries are getting better as technology continues to develop. And more airports are offering outlets and charging stations. But always get to the airport on a full charge. If you encounter a hiccup, you’ll need your device as a resource. 8. What to wear Layers will help you navigate varying temperatures inside the airport and on the plane. Wear comfortable clothes you can move in, in case of a last-minute dash to a connecting flight. Wrinkle-free clothing is great, both for the journey to your destination as well as your trip itself. As far as footwear goes, wear something easy to slide on/off to get through security faster. In larger airports, you’re likely in for a big walk to and from your gate, so comfort is a must as well. 9. Entertainment Unless you’ve booked an entire row on the plane, your seatmates are a random act of chance. They could be great – and not bother you. Or they could be challenging in many ways. So load up on distractions. Those include magazines, books, e-books, movies, TV shows and work you need to complete. They’ll also help in case of delays while you’re still in the terminal. 10. Your fellow passengers Airports are amazing places for people-watching. If you stop at an airport bar or restaurant, you can usually strike up a conversation easily. You might be sitting next to someone from halfway around the world. You don’t get that chance every day, so take advantage of it. Want a conversation starter? Talk about the fastest way to board passengers. You’ll make some new friends and relieve your mutual air travel stress. 11. Airport lounges Another place to meet new people: an airport lounge. You’ll await your flight in a relaxed, comfortable atmosphere. And you’ll enjoy peace and quiet, comfortable seating, food, drinks and reading materials. First-class and business-class travellers and elite frequent flyers have access to their airline’s lounge. Also, certain credit card holders enjoy complimentary access. For everyone else, there’s a day pass. A pass at an independent lounge will run you about $30 to $50. 12. Advisors as air travel stress relief There are dozens of reasons why working with a professional travel advisor is a good idea. See here for real-life stories from actual travellers. One of those: an advisor can reduce air travel stress. Your advisor will work with you on itineraries, the best flight times, and any adjustments. If something crops up at the airport, you have a trusted resource one call away. Image credits: Getty Images

Travel Tips

Why am I online? Research shows it’s often about managing emotions

<a href="https://theconversation.com/profiles/wally-smith-1450210">Wally Smith</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/greg-wadley-203663">Greg Wadley</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Most of us <a href="https://wearesocial.com/au/blog/2022/02/digital-2022-australia-online-like-never-before/">go online</a> multiple times a day. About half of 18–29 year olds surveyed in a 2021 <a href="https://www.pewresearch.org/short-reads/2021/03/26/about-three-in-ten-u-s-adults-say-they-are-almost-constantly-online/">Pew Research Study</a> said they are “almost constantly” connected. How are we to make sense of this significant digital dimension of modern life? Many questions have rightly been asked about its broader consequences for society and the economy. But there remains a simpler question about what motivates people across a range of ages, occupations and cultures to be so absorbed in digital connection. And we can turn this question on ourselves: why am I online? <h2>What are we doing when we go online?</h2> As the American sociologist Erving Goffman <a href="https://www.nytimes.com/1975/02/16/archives/frame-analysis.html">pointed out</a>, asking “What is it that’s going on here?” about human behaviour can yield answers framed at different levels. These range from our superficial motives to a deeper understanding of what we are “really” doing. Sometimes we might be content to explain our online behaviour in purely practical terms, like checking traffic routes or paying a bill. Other times we might struggle to articulate our reasons for going or remaining online. Why are we continually looking at our phones or computers, when we could be getting on with physical tasks, or exercising, or meditating, or engaging more fully with the people who are physically around us? <h2>The ever-present need to manage our emotions</h2> As researchers of human-computer interaction, we are exploring answers in terms of the ever-present need to manage our emotions. Psychologists refer to this activity as <a href="https://www.guilford.com/books/Handbook-of-Emotion-Regulation/James-Gross/9781462520732">emotion regulation</a>. Theories of the nature and function of emotions are complex and contested. However, it is safe to say they are expressions of felt needs and motivations that arise in us through some fusion of physiology and culture. During a typical day, we often feel a need to <a href="https://journals.sagepub.com/doi/abs/10.1037/1089-2680.2.3.271">alter our emotional state</a>. We may wish to feel more serious about a competitive task or more sad at a funeral. Perhaps we would like to be less sad about events of the past, less angry when meeting an errant family member, or more angry about something we know in our heart is wrong. <figure><iframe src="https://www.youtube.com/embed/PQkNb4CLjJ8?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Digital emotion regulation is becoming increasingly common in our everyday lives.</figcaption></figure> One way to understand our frequent immersions into online experience is to see them as acts within a broader scheme of managing such daily emotional demands. Indeed, in <a href="https://www.sciencedirect.com/science/article/abs/pii/S1071581922001732">earlier research</a> we found up to half of all smartphone use may be for the purpose of emotional regulation. <h2>Digital technologies are becoming key tools of emotion regulation</h2> Over the pandemic lockdowns of 2020–21 in Melbourne, Australia, we investigated how digital technologies are becoming <a href="https://dl.acm.org/doi/10.1145/3491102.3517573">key tools of emotion regulation</a>. We were surprised to find that people readily talked of their technology use in these emotion-managing terms. Occasionally, this involved specially designed apps, for mindfulness and so on. But more often people relied on mundane tools, such as using social media alongside Zoom to combat feelings of boredom or isolation, browsing for “retail therapy”, playing phone games to de-stress, and searching online to alleviate anxiety about world events. To some extent, these uses of digital technology can be seen as re-packaging <a href="https://www.tandfonline.com/doi/abs/10.1080/026999399379285">traditional methods</a> of emotion management, such as listening to music, strengthening social connections, or enjoying the company of adorable animals. Indeed, people in our study used digital technologies to enact familiar strategies, such as immersion in selected situations, seeking distractions, and reappraising what a situation means. However, we also found indications that digital tools are changing the intensity and nature of how we regulate emotions. They provide emotional resources that are <a href="https://en.wikipedia.org/wiki/Ubiquitous_computing">nearly always available</a>, and virtual situations can be accessed, juxtaposed and navigated more deftly than their physical counterparts. Some participants in our study described how they built what we called “emotional toolkits”. These are collections of digital resources ready to be deployed when needed, each for a particular emotional effect. <h2>A new kind of digital emotional intelligence</h2> None of this is to say emotion regulation is automatically and always a good thing. It can be a means of avoiding important and meaningful endeavours and it can itself become dysfunctional. In our study of a small sample of Melburnians, we found that although digital applications appeared to be generally effective in this role, they are volatile and can lead to <a href="https://www.theguardian.com/commentisfree/2020/sep/27/social-dilemma-media-facebook-twitter-society">unpredictable emotional outcomes</a>. A search for energising music or reassuring social contact, for example, can produce random or unwanted results. A new kind of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10187756/">digital emotional intelligence</a> might be needed to effectively navigate digital emotional landscapes. <h2>An historic shift in everyday life</h2> Returning to the question: what am I doing online? Emotion regulation may well be the part of the answer. You may be online for valid instrumental reasons. But equally, you are likely to be enacting your own strategies of <a href="https://cis.unimelb.edu.au/hci/projects/digitalemotionregulation">emotion regulation through digital means</a>. It is part of an historic shift playing out in how people negotiate the demands of everyday life. <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/208483/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/wally-smith-1450210">Wally Smith</a>, Professor, School of Computing and Information Systems, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/greg-wadley-203663">Greg Wadley</a>, Senior Lecturer, Computing and Information Systems, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-am-i-online-research-shows-its-often-about-managing-emotions-208483">original article</a>.

Technology

Five ways to manage your doomscrolling habit

<a href="https://theconversation.com/profiles/christian-van-nieuwerburgh-1157439">Christian van Nieuwerburgh</a>, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> Doomscrolling, according to <a href="https://www.merriam-webster.com/words-at-play/doomsurfing-doomscrolling-words-were-watching">Merriam-Webster</a>, is “the tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing”. For many it’s a habit born of the pandemic – and one that is likely to stay. Some health experts recommend limiting access to social media to <a href="https://www.health.com/mind-body/what-is-doomscrolling">reduce the negative effects of doomscrolling</a>, and popular magazines <a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/">highlight the risks</a> of social media addiction. According to the BBC, the barrage of negative coverage of doomscrolling has led to some people <a href="https://www.bbc.com/news/business-60067032">ditching their smartphones</a> altogether. Although research showing the negative effects of doomscrolling is convincing and the <a href="https://www.tandfonline.com/doi/full/10.1080/1461670X.2021.2021105">recommendations are clear</a>, few of us seem to be following this well-intentioned advice. There are a few reasons for this. First, blocking out news during times of crisis may not be such a good idea. Second, many of us <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675534/">don’t respond well</a> to being told what we can and cannot do. Finally, being asked not to do something can make matters worse. It can push us into a negative frame of mind and make us <a href="https://www.psychologytoday.com/us/blog/words-can-change-your-brain/201208/why-word-is-so-dangerous-say-or-hear">less likely to change our behaviour</a>. Rather than quitting doomscrolling, what if we simply got better at managing it? It is helpful to start by acknowledging that seeking news and information during times of crisis is perfectly normal. In fact, this response is hard-wired in us humans. Staying alert to danger is part of our survival mechanism. Gathering information and being prepared to face threats have been key to our survival for millennia. Right now, there are many threats facing us: a war in Europe that could escalate to nuclear conflict, a pandemic that has already killed millions of people and predictions of a climate catastrophe, alongside many other natural disasters and human conflicts across the world. In this context, it is not surprising that we want to be alert to danger. Wanting to learn more about what is happening and equipping ourselves with the latest information is perfectly reasonable. Rather than avoiding the news altogether, let’s make sure that we are getting what we need from our interactions with the news. Here are five suggestions to achieve this. <h2>1. Choose how much time you’re going to invest in consuming the news</h2> Why not include all the ways you access the news? What amount of time each day seems reasonable to you? Once you have a time window, try sticking to it. <h2>2. Be aware of confirmation bias when choosing what to consume</h2> Remember, you are the consumer and you can choose what to learn about. However, we need to be aware of a tendency that psychologists call “<a href="https://www.simplypsychology.org/confirmation-bias.html">confirmation bias</a>”. This is when we favour information that supports our existing beliefs or viewpoints. In other words, we sometimes seek news that confirms what we already believe. This may have been one reason you clicked on this article. So just be aware of this tendency and be aware of what you’re not choosing to read. <h2>3. Check the source</h2> Any time you consume anything, it is helpful to know its source. Who has posted this information? Why are they sharing it with you? Are they trying to convince you of something? Are they trying to manipulate you to think or behave in a particular way? Knowing the answers to these questions will support you to stay in control of how you use the information that you have gathered. <h2>4. Remember that things are not always black or white</h2> We live in an increasingly polarised world. According to psychologists, “polarised thinking” is a <a href="https://exploringyourmind.com/polarized-thinking-cognitive-distortion/">cognitive distortion</a> (thinking error) that can occur when we’re under pressure. It is the tendency to see things as black or white, rather than recognising that we live in a world with many colours and shades of grey. Find ways to hold strong views while remaining curious about other opinions. Selecting and consuming articles that represent differing opinions may support this. <h2>5. Be biased towards the positive</h2> One reason that doomscrolling can be so detrimental is that many of us are drawn to negative information. Psychologists call this the “<a href="https://positivepsychology.com/3-steps-negativity-bias/">negativity bias</a>”. From an evolutionary perspective, it has been important for us to prioritise negative stimuli (threats such as predators) over positive stimuli (enjoying the warmth of a summer’s day). To counterbalance this tendency, we can adopt a bias towards the positive as we consume news. In practical terms, this means seeking positive news stories to balance out our experience of staying updated. Managed properly, keeping on top of the latest news can support you to feel better informed and able to respond in case it becomes necessary. If we’re going to doomscroll, let’s do it right.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/183265/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christian-van-nieuwerburgh-1157439">Christian van Nieuwerburgh</a>, Professor of Coaching and Positive Psychology, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/five-ways-to-manage-your-doomscrolling-habit-183265">original article</a>.

Technology

Hotel guest wakes to find his toes in the manager’s mouth

A Hilton guest in Nashville has experienced the stuff of nightmares during his overnight stay, having woken in the middle of the night to find the hotel’s manager sucking on his toes. The now-former employee allegedly crept into Peter Brennan’s room using a ‘ghost key card’, according to Brennan’s lawyer, and a warrant has been placed for the arrest of the 52-year-old culprit, David Neal. Brennan is also looking to sue the Hilton Hotel where the incident occurred, WSMV have reported. “I woke up at about 5am,” Brennan explained, “and I was being sexually assaulted by a man who had broken into my room.” Metro police reported that Neal was the night manager at the establishment, and attorney Michael Fisher has claimed that Neal had access to hotel keys despite a criminal past. As court documents note, Neal was previously indicted by the Wilson County Grand Jury in 1996 for second-degree murder in relation to his roommate’s death. In 1997, a jury had found him guilty of manslaughter, while Neal claimed self-defence. And as WKRN have reported, for his 2023 toe sucking offence, Neal allegedly told investigators that he had gone into Brennan’s room without permission using a duplicate key because he could smell smoke and had wanted to check in on its occupant. Brennan, upon waking to find Neal there, confronted his assaulter immediately. He also recognised him as someone who had entered his room the previous day, alongside another hotel employee, to check out a TV issue with the room. "[I] instantly jumped up and was screaming,” he told News Channel 5. “Went into sort of fact-finding mode. ‘Who are you? Why are you in my room? What are you doing here?’ "I could see he was wearing a uniform, he had his name tag on. He was talking to me but not giving me any substantive answers." A spokesperson for the hotel directed the station to the hotel’s local manager for comment, though they refused to comment, telling them that “the safety and security of our guests and team members is our highest priority. We are working closely with the Metropolitan Nashville Police Department, and, as part of company policy, we do not comment on ongoing investigations." Which can’t have come as much comfort to Brennan, who was trying to come to terms with what he’d been through, and noted that he was “having problems sleeping frankly, I’m going through some PTSD, talking to a therapist. "I still don’t really feel safe in my own home." Images: Getty

Travel Trouble

5 simple steps to effectively manage carer’s stress

Being a carer for a loved one is a full-time job with plenty of demands – which sometime means you have to make sacrifices, however, carers do what they do because they want to be able to show their love and help out in any way they can. The key to good caring is balance. Health and happiness are necessary otherwise if your mood is constantly low and your energy too, you may end be the one in need of a care. Follow these five tips to help you stay on the healthy and happing side of caring for someone. 1. Putting YOU first Carers can’t afford to burnout, which is why you need to make yourself the best you can possibly be. This can be achieved by regularly eating nutritious meals and making sure you get adequate sleep in order to function at your best. Daily exercise, be it walking the dog or a dance class, will also help to make sure you stay fit and to enhance your energy levels. Also make sure you get health checks with your doctor on a regular basis. 2. Staying social Isolation increases stress so it’s vital to keep active and social with others. Getting together regularly with friends and relatives reminds you that you always have a support network and it’s also a nice way to catch up, chat and vent about issues. 3. Community resources Feel comfortable to look and ask for outside help. There are plenty of service providers that can assist you, including home health aides, carer’s breaks and day trips, training and support, home repair services and plenty of community volunteers. 4. Break time Resting and having time out is crucial in order to be a happy healthy carer. Find a hobby and maintain it regularly. Visit friends and relatives who will take over caring duties on the weekend or some weeknights. Also, start thinking about the future and consider that there might come a point that you need to look at a nursing home for the person you are caring for. 5. Whole self-awareness Remember to stay positive and avoid negativity at all costs. Remember what you are doing and why you are doing it. The benefits of your help and why you were placed on earth. Embrace life and yearn to make a difference to everyone else’s. Talk to relatives, friends and don’t forget to talk to us too. Image: Getty

Caring

5 questions to ask before setting up self-managed super

Self-managed super funds (SMSF) continue to attract retirees looking for greater control over their finances, but is managing your own super for everyone? Here’s five questions to ask yourself before setting one up. Retirees continue to establish self-managed super funds, with SMSFs the fastest growing area within the superannuation industry. For many Australians, the advantage of managing your own super means greater flexibility in choosing where to invest the money, lower fees and better performance on average compared with industry and retail funds, and ultimately, more control of the future of your retirement income. Are you looking to manage your own SMSF? Before you do and to get a better understanding of what can be involved, wealth management firm BT Financial Group recommends asking yourself these five questions to see if setting up a SMSF is right for you. 1. Why are you looking to establish a SMSF? Historically, many prospective SMSF members have used the terms “control” and “choice” as reasons to establish a SMSF. But, this is not necessarily a feature confined to SMSFs. The ability to choose underlying investments (often thought of as also giving control by some) is a feature that is today available in a number of other types of superannuation funds. In general, the only asset classes that SMSF trustees will potentially look to invest in that can’t be achieved through a retail fund are direct property investments and investments in collectibles. 2. How many money do you have to start your SMSF? You can start your SMSF with less, but the industry recommended investment is around $200,000. This makes the cost of running the fund more competitive with other funds with a similar amount of money invested. There are incidental costs to running your SMSF which should be taken into account when deciding whether it’s a cost effective option with the balance you have. There are also costs in moving money from one fund to another, such as realising capital gains tax on the sale of existing investments, and time out of the market until investments are re-purchased. Any potential loss of insurance coverage (and the loss of possible benefits around group insurance arrangements) also needs to be considered. 3. What trustee structure will you utilise? As a trustee you have two choices here – individual or corporate. Most SMSFs have been established with an individual trustee structure, on the basis that it’s initially cheaper and easier. However, the benefits of a corporate structure should not be ignored. It has future benefits for the efficient running of the fund. For example, any direct shareholdings of an SMSF need to be registered in the name of the trustees. With individual trustees, when new members are added or removed, changes are required to the share register. If held via a corporate trustee, however, any changes in membership of the fund doesn’t require share registry changes, as it’s only the directors of the corporate trustee that change – not the trustee itself. 4. Have you thought about the fund’s investment strategy? One big requirement in managing a SMSF is to have a sound investment strategy, which complies with the sole purpose test requirements and assists in managing and growing super savings. You should consider diversification, risk and return. Given the recent amendments to super law, trustees should be aware that they’re also required to review their investment strategy regularly (a good idea would be annually) and to consider the insurance needs of the fund. This doesn’t mean that insurance needs to be taken out if members are adequately covered through other means, but the considerations should be documented for future reference. 5. Do you understand your obligations and responsibilities as a SMSF trustee? One of the most common comments from new trustees is that it takes more time than they anticipated in running their own fund. All new SMSF trustees are required to sign a standard trustee declaration issued by the Australian Taxation Office. While this document does a great job of summarising many of the requirements of being a trustee and the responsibilities associated with running a SMSF, the question still remains whether trustees truly understand this or are just signing it as a matter of course for establishing the fund. In the event that something goes wrong, ignorance won’t be an excuse for trustees who have signed the form. Did you know? Not to equate a SMSF with a do-it-yourself fund. If you decide to start your own fund, you should choose experienced service providers to assist with the efficient and compliant running of your fund. This includes administrators or accountants to ensure the accounts are maintained, a lawyer for the appropriate drafting of the terms of the SMSF’s deed, a tax agent for completion of annual tax returns, and a financial planner to assist with strategy and investment decisions. Image credits: Getty Images

Retirement Income

13 travel secrets only hotel managers know

There are all kinds of suggestions for finding the best hotel deals and getting upgrades, but we wanted to know the insider secrets so we went straight to the source: Hotel managers. Find out the 13 incredible hotel amenities that will make you want to book a room ASAP. Just show up Hotels pay a significant commission to booking agents, so if you simply walk in without a reservation (and the hotel has rooms available), you may be able to negotiate a better price, says Flavio Serreti, manager at Soprano Villas in Italy. “Even if we undercut our website’s listed prices a little, we would still make more revenue than if we had to pay commission,” Serreti says. Be nice Simply being nice and cordial to the front desk agents –since these are typically the people who assign the rooms –will give you a better chance at an upgrade, says Michael Nenner, area general manager for Gurney’s Resorts with properties in New York and Rhode Island. Tipping the housekeeping staff won’t hurt, either. Tweet Most hotels are more connected real-time to their guests through social media services like Twitter and Instagram, and review sites like Yelp, says Patrick Cook, hotel regional director. Chances are good that they will quickly respond to any comments posted from the moment you arrive. “Hotels want nothing more than to surprise and delight you during your stay, so if you are celebrating a special occasion, let the front desk know; if you had a great meal in the restaurant, spread the word,” Cook says. “It’s very possible the hotel will show its gratitude with a special treat in your room.” Don't ask about the best restaurants Instead, ask, “‘Is there a local food or drink specialty that I should experience while I’m here?’” says Ric Tanner, hotel general manager. That way, you’ll be directed to the spots that you really must try. Request a late check-out early The chances of receiving your late check-out will improve if you request it early in the day rather than at the last minute, Tanner says. Since they can only let a few rooms have late check-outs, it’s typically first-come, first served. Bring binder clips Black-out drapes sometimes gap in the middle, Tanner says. If you like a dark room, travel with a few binder clips to keep them snug. “A skirt hanger from the closet will also work in a pinch,” he says. Bring liquor When Michael Wilson, hotel director of sales and marketing, dines at the hotel restaurant, he always takes a 6-pack of local beer or a bottle of bourbon for the kitchen staff to enjoy later. “I give it to our server as he or she takes our first drink order,” Wilson says. “The response from the server and staff is always very appreciative, and they usually send extra bites, apps, shooters –and the chef will usually pop out and say ‘hello’ as well.” Try it with the front desk staff and you may get a free hotel room upgrade. Book well in advance - or at the last minute There are often deals to be found when planning well in advance or waiting until the day before to make your reservation, says Megan Walters, guesthouse manager. “Hotels want to fill spaces and get heads in beds,” she says. Check social media Follow your hotel’s social media pages, as that’s where deals, promotions and sales are often posted, says James Adamson, hotel general manager at Kimpton Hotel Philadelphia, which has a “social password” which can be used at check-in for a surprise like free parking or a bottle of wine. The catch: the only way to find it is on Facebook and Instagram. Plus, when people book through the link in the bio of the hotel’s Instagram page, they’re automatically upgraded to the next room type based on availability. Trust your concierge Your concierge is 1,000 times more valuable and reliable than the online reviews, says Anderson Foote, hotel general manager. Foote suggests looking for the Les Clefs d’Or distinction of wearing gold crossed keys. This is a globally recognised professional organisation of hotel lobby concierges. “Know you’ll be guided well,” Foote says. Join the loyalty program In addition to some great hidden perks like free Internet and discounted food and beverages, you are much more likely to be granted upgrades during low occupancy dates, says Robert Hannigan, hotel general manager. “Singing up during check-in will often get you an immediate upgrade or amenity from the front desk agents who are tracked on signups,” Hannigan says. Book the right hotel at the wrong time Depending on the type of area you’re visiting, look at the shoulder seasons for a particular city, Hannigan says. “If it’s a short term stay, book a weekend visit at a business hotel, and a midweek stay at a resort,” he says. “In addition to a better rate due to lower occupancy, you won’t have to deal with the crowds.” Use the bellman They’re here to assist you, to orient you to the building and are often your best resource for immediate help and recommendations, Hannigan says. “Bellstaff are experts in what the locals are doing,” he says. “They’re a perfect resource for finding out about that hole-in-the-wall bar, or small family restaurant that everyone in the city loves, but is reluctant to share with someone from outside the area.” Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/travel-hints-tips/13-travel-secrets-only-hotel-managers-know?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Travel Tips

New research in Arnhem Land reveals why institutional fire management is inferior to cultural burning

One of the conclusions of this week’s shocking <a href="https://soe.dcceew.gov.au/" target="_blank" rel="noopener">State of the Environment report</a> is that climate change is lengthening Australia’s bushfire seasons and raising the number of days with a fire danger rating of “very high” or above. In New South Wales, for example, the season now extends to almost eight months. It has never been more important for institutional bushfire management programs to apply the principles and practices of Indigenous fire management, or “cultural burning”. As the report notes, cultural burning reduces the risk of bushfires, supports habitat and improves Indigenous wellbeing. And yet, the report finds: <blockquote> with significant funding gaps, tenure impediments and policy barriers, Indigenous cultural burning remains underused – it is currently applied over less than 1% of the land area of Australia’s south‐eastern states and territory. </blockquote> Our <a href="https://www.nature.com/articles/s41598-022-12946-3" target="_blank" rel="noopener">recent research</a> in Scientific Reports specifically addressed the question: how do the environmental outcomes from cultural burning compare to mainstream bushfire management practices? Using the stone country of the Arnhem Land Plateau as a case study, we reveal why institutional fire management is inferior to cultural burning. The few remaining landscapes where Aboriginal people continue an unbroken tradition of caring for Country are of international importance. They should be nationally recognised, valued and resourced like other protected cultural and historical places. <blockquote class="twitter-tweet"> Different indigenous fire application today with a country full of weeds. First burn of of two applications this year. This is what we have to do to make country have less flammable vegetation. Walk through, More time and love put into country. <a href="https://t.co/pnoWFQbq6C">pic.twitter.com/pnoWFQbq6C</a> — Victor Steffensen (@V_Steffensen) <a href="https://twitter.com/V_Steffensen/status/1505384041402748930?ref_src=twsrc%5Etfw">March 20, 2022</a></blockquote> Ancient fire management The rugged terrain of the Arnhem Plateau in Northern Territory has an ancient human history, with archaeological evidence <a href="https://www.abc.net.au/news/science/2017-07-20/aboriginal-shelter-pushes-human-history-back-to-65,000-years/8719314#:%7E:text=New%20excavations%20of%20a%20rock,earlier%20than%20archaeologists%20previously%20thought." target="_blank" rel="noopener">dated at 65,000 years</a>. Arnhem Land is an ideal place to explore the effects of different fire regimes because fire is such an essential feature of the natural and cultural environment. Australia’s monsoon tropics are particularly fire prone given the sharply contrasting wet and dry seasons. The wet season sees prolific growth of grasses and other flammable plants, and dry season has reliable hot, dry, windy conditions. Millennia of <a href="https://theconversation.com/the-worlds-best-fire-management-system-is-in-northern-australia-and-its-led-by-indigenous-land-managers-133071" target="_blank" rel="noopener">skilful fire management</a> by Indigenous people in these landscapes have allowed plants and animals needing infrequently burnt habitat to thrive. This involves shifting “mosaic” burning, where small areas are burned regularly to create a patchwork of habitats with different fire histories. This gives wildlife a diversity of resources and places to shelter in. Conservation biologists suspect that the loss of such patchy fires since colonisation has contributed to the <a href="http://132.248.10.25/therya/index.php/THERYA/article/view/236/html_66" target="_blank" rel="noopener">calamitous demise</a> of wildlife species across northern Australia, such as northern quolls, northern brown bandicoots and grassland melomys. <blockquote class="twitter-tweet"> "Fire is the way to really look after the land and the people. Since we started here, we've been using fire. And we need to bring it back because it unites the people and the land." Jacob Morris, Gumea-Dharrawal Yuin man. 🎥 Craig Bender & <a href="https://twitter.com/VeraHongTweets?ref_src=twsrc%5Etfw">@VeraHongTweets</a> <a href="https://t.co/Afh6iwIrOX">pic.twitter.com/Afh6iwIrOX</a> — FiresticksAlliance (@FiresticksA) <a href="https://twitter.com/FiresticksA/status/1436177617049296901?ref_src=twsrc%5Etfw">September 10, 2021</a></blockquote> Collapse of the cypress pine Our study was undertaken over 25 years, and wouldn’t have been possible without the generous support and close involvement of the Traditional Owners over this time. It compared an area under near continuous Indigenous management by the Kune people of Western Arnhem Land with ecologically similar and unoccupied areas within Kakadu National Park. We found populations of the cypress pine (Callitris intratropica) remained healthy under continual Aboriginal fire management. By contrast, cypress pine populations had collapsed in ecologically similar areas in Kakadu due to the loss of Indigenous fire management, as they have across much of northern Australia. The population of dead and living pines is like a barcode that records fire regime change. The species is so long lived that older trees were well established before colonisation. The timber is extremely durable and termite resistant, so a tree killed by fire remains in the landscape for many decades. And mature trees, but not juveniles, can tolerate low intensity fires, but intense fires kill both. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=800&fit=crop&dpr=1 600w, https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=800&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=800&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1005&fit=crop&dpr=1 754w, https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1005&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/475072/original/file-20220720-22-odbe84.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1005&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>Cypress pine timber can remain in the landscape decades after the tree died. Michael Hains/Atlas of Living Australia, <a class="license" href="http://creativecommons.org/licenses/by-nc-sa/4.0/" target="_blank" rel="noopener">CC BY-NC-SA</a></figcaption></figure> Since 2007, park rangers have attempted to emulate cultural burning outcomes. They’ve used aircraft to drop incendiaries to create a coarse patchwork of burned and unburned areas to improve biodiversity in the stone country within Kakadu. Unfortunately, our research found Kakadu’s fire management interventions failed to restore landscapes to the healthier ecological condition under traditional Aboriginal fire management. While the Kakadu aerial burning program increased the amount of unburnt vegetation, it didn’t reverse the population collapse of cypress pines. Searches of tens of kilometres failed to find a single seedling in Kakadu, whereas they were common in comparable areas under Aboriginal fire management. Our study highlights that once the ecological benefits of cultural burning are lost, they cannot be simply restored with mainstream fire management approaches. But that’s not to say the ecological impacts from the loss of Aboriginal fire management cannot be reversed. Rather, restoring fire regimes and ecosystem health will be slow, and require special care in where and how fires are set. This requires teams on the ground with deep knowledge of the land, rather than simply spreading aerial incendiaries from helicopters. <blockquote class="twitter-tweet"> After 60 years of fire exclusion, another magic day restoring fire to Arakwal-Bundjalung-Bumberlin country. <a href="https://t.co/xRRNb4ELdQ">pic.twitter.com/xRRNb4ELdQ</a> — Dr. Andy Baker (@FireDiversity) <a href="https://twitter.com/FireDiversity/status/1537768580455931905?ref_src=twsrc%5Etfw">June 17, 2022</a></blockquote> There’s much to learn There remains much for Western science to learn about <a href="https://theconversation.com/fighting-fire-with-fire-botswana-adopts-indigenous-australians-ancient-burning-tradition-135363" target="_blank" rel="noopener">traditional fire management</a>. Large-scale institutional fire management is based on concepts of efficiency and generality. It is controlled by bureaucracies, and achieved using machines and technologies. Such an “industrial” approach cannot replace the placed-based knowledge, including close human relationships with Country, underpinning <a href="https://www.firesticks.org.au/about/cultural-burning/" target="_blank" rel="noopener">cultural burning</a>. Cultural burning and institutional fire management could be thought of as the differences between home cooking and fast food. Fast food is quick, cheap and produces the same product regardless of individual needs. Home cooking takes longer to prepare, can cater to individual needs, and can improve wellbeing. But restoring sustainable fire regimes based on the wisdom and practices of Indigenous people cannot be achieved overnight. Reaping the benefits of cultural burning to landscapes where colonialism has disrupted ancient fire traditions take time, effort and resources. It’s urgent remaining traditional fire practitioners are recognised for their invaluable knowledge and materially supported to continue caring for their Country. This includes: <ul> <li>actively supporting Indigenous people to reside on their Country</li> <li>to pay them to undertake natural resource management including cultural burning</li> <li>creating pathways enabling Indigenous people separated from their country by colonialism to re-engage with fire management.</li> </ul> Restoring landscapes with sustainable cultural burning traditions is a long-term project that will involve training and relearning ancient practices. There are extraordinary opportunities for Indigenous and non-Indigenous people alike to learn how to Care for Country. <hr /> The authors gratefully acknowledge the contribution of Victor Steffensen, the Lead Fire Practitioner at the Firesticks Alliance Indigenous Corporation, who reviewed this article.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/184562/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/david-bowman-4397" target="_blank" rel="noopener">David Bowman</a>, Professor of Pyrogeography and Fire Science, <a href="https://theconversation.com/institutions/university-of-tasmania-888" target="_blank" rel="noopener">University of Tasmania</a>; <a href="https://theconversation.com/profiles/christopher-i-roos-1354187" target="_blank" rel="noopener">Christopher I. Roos</a>, Professor, <a href="https://theconversation.com/institutions/southern-methodist-university-1988" target="_blank" rel="noopener">Southern Methodist University</a>, and <a href="https://theconversation.com/profiles/fay-johnston-90826" target="_blank" rel="noopener">Fay Johnston</a>, Professor, Menzies Institute for Medical Research, <a href="https://theconversation.com/institutions/university-of-tasmania-888" target="_blank" rel="noopener">University of Tasmania</a> This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/new-research-in-arnhem-land-reveals-why-institutional-fire-management-is-inferior-to-cultural-burning-184562" target="_blank" rel="noopener">original article</a>. Image: @FireDiversity (Twitter)

Domestic Travel

Man rejected from interview through accidental email to management

Alexander Wood was refused an opportunity to be interviewed for a position he applied for thanks to an accidental HR email. This was the third time Alexander applied for a barista position at Utica Coffee Roasting Company in New York. He was interviewed by the company in April 2021 and was offered the role but was unable to accept due to his living circumstances. In December 2021, after reapplying, HR got in touch with Alexander saying they will set up a time for an interview…but no one got back to him. After applying again recently in March 2022, Alexander was rejected from any interview after he was CC’d in an email from HR saying he never showed up last time. “Well, today is the first time I got CC'ed on an email I should not have been,” he wrote on Facebook on March 15. “It was an email an HR employee meant to send to management about how I never showed up for an interview and I was CC'd into their responses.” He explained that he was at an “all-time low in my life, I had just left downstate after being rendered homeless for over a week, I had left my toxic relationship, and I was legally tied to an apartment that I did not feel safe living in.” After sorting out his life, Alexander applied once again, only to randomly check his phone and saw the “triggering email” from the company. “I got hopeful and checked when I could only to find out it was an email meant for the other managers talking about how I never showed up for an interview,” he continued. Sharing a screenshot of the email thread, HR had informed management that Alexander had allegedly not shown up for a previous interview. “Well that’s interesting ok so lets reject him…” management responded. Alexander said he would “never no-call, no-show an interview, especially at that point in my life.” Shocked at their unprofessionalism, Alexander responded with proof of their emails showing that someone from HR would get in contact with him but didn’t. “I am absolutely astonished at the carelessness in this situation. Needless to say, I will not get a job there and will most likely never step foot in the establishment again. “I'm confident in my skills and I hold enough pride not to put up with this kind of absolute garbage. These are the things you don’t do with your business.” Image: Facebook

Money & Banking

After the floods, the distressing but necessary case for managed retreat

From Brisbane to Sydney, many thousands of Australians have been reliving a devastating experience they hoped – in 2021, 2020, 2017, 2015, 2013, 2012 or 2010/11 – would never happen to them again. For some suburbs built on the flood plains of the Nepean River in western Sydney, for example, these floods are their <a href="https://www.smh.com.au/environment/weather/sydney-homeowners-devastated-by-three-floods-in-two-years-20220304-p5a1y0.html" target="_blank" rel="noopener">third in two years</a>. Flooding is a part of life in parts of Australia. But as climate change intensifies the frequency and severity of floods, fires and other disasters, and recovery costs soar, two big questions arise. As a society, should we be setting up individuals and families for ruin by allowing them to build back in areas where they can’t afford insurance? And is it fair for taxpayers to carry the huge burden of paying for future rescue and relief costs? Considering ‘managed retreat’ Doing something about escalating disaster risks require multiple responses. One is making insurance as cheap as possible. Another is investing in mitigation infrastructure, such as flood levees. Yet another is about making buildings more disaster-resistant. The most controversial response is the policy of “managed retreat” – abandoning buildings in high-risk areas. In Australia this policy has been mostly discussed as something to consider some time in the future, and mostly for coastal communities, for homes that can’t be saved from rising sea levels and storm surges. It’s a sensitive subject because it uproots families, potentially hollows outs communities and also affects house prices – an unsettling prospect when economic security is tied to home ownership. But managed retreat may also be better than the chaotic consequences of letting the market alone try to work out the risks to individuals and communities. Grand Forks: a case study The strategy is already being implemented in parts of western Europe and North America. An example from Canada is the town of Grand Forks, a community of about 4,000 people 300 kilometres east of Vancouver. The town is located where two rivers meet. In May 2018 it experienced its worst flooding in seven decades, after days of extreme rain <a href="https://www.theweathernetwork.com/en/news/climate/impacts/an-old-growth-forest-in-b-c-was-cut-down-then-a-nearby-town-flooded" target="_blank" rel="noopener">attributed to</a> higher than normal winter snowfall melting quickly in hotter spring temperatures. Deforestation has been blamed for exacerbating the flood. <figure class="align-center "><img src="https://images.theconversation.com/files/450871/original/file-20220309-22-v2begh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/450871/original/file-20220309-22-v2begh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/450871/original/file-20220309-22-v2begh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/450871/original/file-20220309-22-v2begh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/450871/original/file-20220309-22-v2begh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/450871/original/file-20220309-22-v2begh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/450871/original/file-20220309-22-v2begh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="" /><figcaption>Flooding in Grand Forks, British Columbia. Shutterstock</figcaption></figure> The flood damaged about 500 buildings in Grand Forks, with <a href="https://www2.gov.bc.ca/assets/gov/environment/climate-change/adaptation/resources/social_impacts_grand_forks_flood.pdf" target="_blank" rel="noopener">lowest-income neighbourhoods</a> in low-lying areas the worst-affected. In the aftermath the local council received C$53 million from the federal and provincial governments for flood mitigation. This included work to reinforce river banks and build dikes. About a <a href="https://www.rosslandnews.com/news/grand-forks-flood-affected-properties-to-be-bought-at-post-flood-value/" target="_blank" rel="noopener">quarter of the money</a> was allocated to acquire about 80 homes in the most flood-prone areas. The decision to demolish these homes – <a href="https://www12.statcan.gc.ca/census-recensement/2016/dp-pd/prof/details/page.cfm?Lang=E&Geo1=POPC&Code1=0333&Geo2=PR&Code2=59&SearchText=Grand%20Forks&SearchType=Begins&SearchPR=01&B1=All&GeoLevel=PR&GeoCode=0333&TABID=1&type=0" target="_blank" rel="noopener">about 5%</a> of the town’s housing – and return the area to flood plain has been contentious. Some residents simply didn’t <a href="https://building.ca/flood-victims-in-grand-forks-b-c-in-limbo-more-than-one-year-after-disaster/" target="_blank" rel="noopener">want to sell</a>. Adding to the pain was owners being paid the post-flood market value of their homes (saving the council <a href="https://www.cbc.ca/news/canada/british-columbia/grand-forks-houses-assessed-post-flood-value-buyout-1.5197831" target="_blank" rel="noopener">about C$6 million</a>). There were also long delays, with residents stuck in limbo <a href="https://building.ca/flood-victims-in-grand-forks-b-c-in-limbo-more-than-one-year-after-disaster/" target="_blank" rel="noopener">for more than year</a> while authorities finalised transactions. A sensitive subject Grand Forks shares similarities to Lismore, the epicentre of the disaster affecting northern NSW and southern Queensland. Lismore is also built on a flood plain where two rivers meet. Floods are a regular occurrence, with the last major disaster being in 2017. Insuring properties in town’s most flood-prone areas was already <a href="https://www.theguardian.com/business/2022/mar/02/lismore-businesses-that-couldnt-afford-insurance-premiums-face-huge-flood-damage-bills" target="_blank" rel="noopener">unaffordable for some</a>. In the future it may be impossible. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/451512/original/file-20220311-17-yd0jtm.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="Lismore resident Robert Bialowas cleans out his home on March 3 2022." /></a><figcaption>Lismore resident Robert Bialowas cleans out his home on March 3 2022. Jason O'Brien/AAP, <a class="license" href="http://creativecommons.org/licenses/by/4.0/" target="_blank" rel="noopener">CC BY</a></figcaption></figure> Last week NSW premier Dominic Perrottet said about 2,000 of the town’s 19,000 homes would need to be demolished and rebuilt, a statement the local council general manager downplayed, saying in the majority of cases “<a href="https://www.abc.net.au/news/2022-03-07/thousands-of-flooded-buildings-in-north-nsw-may-not-be-condemned/100889230" target="_blank" rel="noopener">people will not have to worry</a>”. For a community traumatised by loss, overwhelmed by the recovery effort and angry at the perceived tardiness of <a href="https://www.abc.net.au/news/2022-03-11/morrison-lismore-community-calls-for-action-on-flood-disaster/100900496" target="_blank" rel="noopener">government relief efforts</a>, discussing any form of managed retreat is naturally emotionally charged. But there’s never an ideal time to talk about bulldozing homes and relocating households. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=371&fit=crop&dpr=1 600w, https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=371&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=371&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=467&fit=crop&dpr=1 754w, https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=467&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/451510/original/file-20220311-13-64nek3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=467&fit=crop&dpr=3 2262w" alt="Lismore residents Tim Fry and Zara Coronakes and son Ezekiel outside their home on March 11 2022." /></a><figcaption>Lismore residents Tim Fry and Zara Coronakes and son Ezekiel outside their home on March 11 2022. Jason O'Brien/AAP, <a class="license" href="http://creativecommons.org/licenses/by/4.0/" target="_blank" rel="noopener">CC BY</a></figcaption></figure> Uprooting communities Managed retreat has far-reaching financial ramifications. As in Grand Forks, the first questions are what homes are targeted, who pays, and how much. Some residents may be grateful to sell up and move to safe ground. Others may not, disputing the valuation offered or being reluctant to leave at any price. Managed retreat policies also affect many more than just those whose homes are being acquired. Demolishing a block or suburb can push down values in neighbouring areas, due to fears these homes may be next. Those households are also customers for local businesses. Their loss can potentially send a town economy into decline. No wonder many people want no mention of managed retreat in their communities. Pricing in climate change Markets, however, are already starting to “price in” rising climate risks. Insurance premiums are going up. The value of homes in high-risk areas will drop as buyers look elsewhere, particularly in the wake of increasingly frequent disasters. The economic fallout, both for individual households and local communities, could be disastrous. The Reserve Bank of Australia <a href="https://www.rba.gov.au/publications/bulletin/2021/sep/climate-change-risks-to-australian-banks.html" target="_blank" rel="noopener">warned</a> in September 2021 that climate-related disasters could rapidly drive house prices down, particularly in areas that have previously experienced rapid house price growth. These disasters are also amplifying inequality, with poorer households more likely to live in high-risk locations and also to be uninsured. In Lismore, for example, more than 80% of households flooded in 2017 were in the lowest <a href="https://link.springer.com/article/10.1007/s11069-020-03887-z" target="_blank" rel="noopener">20% of incomes</a>. These trends will intensify as growing climate risks translate into higher insurance premiums and lower house prices. A deliberate strategy of managed retreat, though distressing and difficult, can help to minimise the upheaval in housing markets as climate risks become increasingly apparent. We can do better than leaving the most socially and economically vulnerable households to live in high-risk areas, while those with enough money can move away to better, safer futures. Managed retreat can play a key role.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/178641/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/antonia-settle-1019551" target="_blank" rel="noopener">Antonia Settle</a>, Academic (McKenzie Postdoctoral Research Fellow), <a href="https://theconversation.com/institutions/the-university-of-melbourne-722" target="_blank" rel="noopener">The University of Melbourne</a> This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/after-the-floods-the-distressing-but-necessary-case-for-managed-retreat-178641" target="_blank" rel="noopener">original article</a>. Image: Getty Images

Domestic Travel

Five holistic ways to manage endometriosis

What is endometriosis? Endometriosis is a chronic, inflammatory disorder that occurs in women when tissue, similar to the lining of the womb, starts to grow in other places like the ovaries and fallopian tubes. This tissue acts like endometrial tissue and thickens, breaks down and bleeds with each menstrual cycle. But, unlike a normal period, this tissue has no way to exit the body, which can lead to cysts and scar tissue forming in the pelvic area. How many women does it affect and what are the symptoms? It is estimated that approximately 10 per cent of women between 14 and 45 have endometriosis and it goes largely undiagnosed in younger years. Symptoms of endometriosis include heavy and painful periods and it can make it difficult to get pregnant and this is why more women are diagnosed in the 30’s, when they are trying to figure out what might be causing issues with infertility. Over time, women with endometriosis can also suffer with chronic lower back and pelvic pain, pain during and after sex, an overactive bladder, intestinal pain and painful bowel movements. What can I do about it? Research shows that endometriosis can be genetic and that it is more common in women with a lower BMO and those who started their periods at a young age. There is no way to completely prevent it or get rid of it, but there is a lot you can do to make it more manageable and much easier to live with. Medical treatments for endometriosis can be effective and include surgery, the contraceptive pill and painkillers, however, there are also some holistic ways that might help you to manage your symptoms each month. Keep calm and don’t carry on: Symptoms of endometriosis can be triggered by chronic stress. Research has shown that the more stressed you feel, the worse your symptoms of endometriosis will be, including higher levels of pain. For women with endometriosis, it is vital to learn early on what helps you to destress and relax best. Warm baths, aromatherapy candles and a restful bedtime routine can all help, but if you really struggle with anxiety or pain then CBD can be a great place to start. When taken orally, CBD has not only been shown to reduce anxiety and promote relaxation, but also to reduce pain through its inflammatory actions on our endocannabinoid system. Don’t forget that there is also the option of gently rubbing a CBD infused body cream onto your pelvic area and lower back. Don’t forget Omega 3’s: Diet is often discussed as a modifiable risk factor for endometriosis, meaning that eating the right foods could really help you manage your symptoms. One study found that polyunsaturated fats found in oily fish, phytoestrogens found in some plant foods, resveratrol found in berries and grapes, and vitamin D, might help to fight symptoms of endometriosis (e.g. pain and inflammation) and delay disease progression. As well as this, numerous studies have shown links between intake of omega-3 fatty acids and endometriosis. One study found that higher levels of omega-3 in the blood, the lower the risk of endometriosis. Another study found that a higher ratio of omega-3 to omega-6 fatty acids was associated with less severe symptoms of endometriosis (4). This is all evidence that the right foods can help to relieve endometrial pain and inflammation – surely this is reason enough to think more carefully about the impact of your diet on your health. Spice up your life: Herbs and spices have been used medicinally since ancient times and in recent years, turmeric has taken the spotlight in anti-inflammatory research. One study found that curcumin, an active ingredient in turmeric, may help with endometriosis by reducing production of oestradiol, a form of oestrogen. In addition to this, a recent research review found that the anti-inflammatory and antioxidant effects of turmeric were associated with reducing symptoms of endometriosis. Ginger and the adaptogenic herb, ashwagandha, have also been found to help women manage their symptoms – so, start adding fresh ginger and turmeric to your herbal teas and cooking and reap the benefits of these super spices! Check out which SUPER foods you need: Most research into diet and endometriosis has focused on anti-inflammatory foods, such as those mentioned earlier in this article. But luckily, there is so much more to our diets than just eating oily fish! One study recently found that dietary intake of the vitamins C, E and the B vitamins, thiamine and folate, were related to a lower risk of having endometriosis. No-one is absolutely sure why this is, but these researchers believed that these particular vitamins might influence factors related to the development of endometriosis, for example, oxidative stress and steroid hormone metabolism. What is really interesting about this research is that these vitamins were from food sources – yet more evidence that paying attention to the foods you eat is vital when trying to manage symptoms of endometriosis. Look after your gut: A couple of thousand years ago, Hippocrates famously said “all disease begins in the gut”. It took modern medicine a few years to catch up and realise that he was absolutely right! Around 90 per cent of women with endometriosis struggle with digestive symptoms such as bloating, constipation, nausea, vomiting and diarrhoea. Gut health is related to the development and maintenance of various chronic diseases, and based on the digestive symptoms you see in endometriosis, the gut certainly seems to have an important role to play. So, what are the gut-friendly foods that you can eat to ensure that you have a healthy and happy gut? These are foods that give you more of the good bacteria you need to maintain the right balance of good and bad bacteria in your gut. Fermented foods are the best option if you wish to add some good bacteria to your daily diet. Some dairy products, for example some cheeses and live yogurts, include live cultures of bacteria. Fermented drinks such as Kefir and Kombucha are popular probiotic drinks. You can also try adding fermented vegetables to your meal, like kimchi or sauerkraut. You might also want to try a supplement to support your gut health. Written by Dr Naomi Newman-Beinart. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/five-holistic-ways-to-manage-endometriosis" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a> Image: Getty Images

Body

Fire management in Australia has reached a crossroads and ‘business as usual’ won’t cut it

The current wet conditions delivered by <a href="http://www.bom.gov.au/climate/enso/">La Niña</a> may have caused widespread flooding, but they’ve also provided a reprieve from the threat of bushfires in southeastern Australia. This is an ideal time to consider how we prepare for the next bushfire season. Dry conditions will eventually return, as will fire. So, two years on from the catastrophic Black Summer fires, is Australia better equipped for a future of extreme fire seasons? In our recent <a href="https://doi.org/10.3390/fire4040097">synthesis</a> on the Black Summer fires, we argue climate change is exceeding the capacity of our ecological and social systems to adapt. The paper is based on a series of <a href="https://www.bushfirehub.org/publications/?work_package_filter=all-work-packages&category_filter=nsw_bushfire_inquiry_2020">reports</a> we, and other experts from the NSW Bushfire Risk Management Research Hub, were commissioned to produce for the NSW government’s bushfire inquiry. Fire management in Australia has reached a crossroads, and “business as usual” won’t cut it. In this era of mega-fires, diverse strategies are urgently needed so we can safely live with fire. <img src="https://images.theconversation.com/files/440578/original/file-20220113-13-xa4qd3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="firefighter holds head while lying down" /> In the age of mega fires, new strategies are needed. David Mariuz <h2>Does prescribed burning work?</h2> Various government inquiries following the Black Summer fires of 2019-20 produced wide-ranging recommendations for how to prepare and respond to bushfires. Similar inquiries have been held since 1939 after previous bushfires. Typically, <a href="https://doi.org/10.1080/00049158.2005.10674950">these inquiries</a> led to major changes to policy and funding. But almost universally, this was followed by a gradual complacency and failure to put policies into practice. If any fire season can provide the catalyst for sustained changes to fire management, it is Black Summer. So, what have we learnt from that disaster and are we now better prepared? To answer the first question, we turn to our <a href="https://www.bushfirehub.org/nsw-bushfire-inquiry-2020/">analyses</a> for the <a href="https://www.nsw.gov.au/nsw-government/projects-and-initiatives/nsw-bushfire-inquiry#toc-published-submissions">NSW Bushfire Inquiry</a>. Following the Black Summer fires, debate emerged about whether hazard reduction burning by fire authorities ahead of the fire season had been sufficient, or whether excessive “fuel loads” – such as dead leaves, bark and shrubs – had been allowed to accumulate. We found no evidence the fires were driven by above-average fuel loads stemming from a lack of planned burning. In fact, hazard reduction burns conducted in the years leading up to the Black Summer fires effectively reduced the probability of high severity fire, and reduced the number of houses destroyed by fire. <img src="https://images.theconversation.com/files/440583/original/file-20220113-19-8i5dnj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="remains of homes destroyed by fire" /> Prescribed burning reduced the numbers of homes affected by fire. James Gourley/AAP Instead, we found the fires were primarily driven by record-breaking fuel dryness and extreme weather conditions. These conditions were due to natural climate variability, but made worse by <a href="https://doi.org/10.1038/s43247-020-00065-8">climate change</a>. Most fires were sparked by lightning, and very few were thought to be the result of arson. These extreme weather conditions meant the effectiveness of prescribed burns was reduced – particularly when an area had not burned for more than five years. All this means that hazard reduction burning in NSW is generally effective, however in the face of worsening climate change new policy responses are needed. <h2>Diverse and unexpected impacts</h2> As the Black Summer fires raged, loss of life and property most commonly occurred in regional areas while metropolitan areas were heavily affected by smoke. Smoke exposure from the disaster led to an estimated <a href="https://www.nature.com/articles/s41893-020-00610-5">429 deaths</a>. Socially disadvantaged and Indigenous populations were disproportionately affected by the fires, including by loss of income, homes and infrastructure, as well as <a href="https://theconversation.com/strength-from-perpetual-grief-how-aboriginal-people-experience-the-bushfire-crisis-129448">emotional trauma</a>. Our <a href="https://www.bushfirehub.org/resources/demographic-characteristics-nsw-inquiry-impacts-on-people-and-property-report/">analyses</a> found 38% of fire-affected areas were among the most disadvantaged, while just 10% were among the least disadvantaged. We also found some areas with relatively large <a href="https://theconversation.com/1-in-10-children-affected-by-bushfires-is-indigenous-weve-been-ignoring-them-for-too-long-135212">Indigenous populations</a> were fire-affected. For example, four fire-affected areas had Indigenous populations greater than 20% including the Grafton, Eurobodalla Hinterland, Armidale and Kempsey regions. <img src="https://images.theconversation.com/files/440370/original/file-20220112-17-wxfm5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="Two maps illustrating (a) the index of relative social disadvantage, and (b) the proportion of affected population that was Indigenous (2016 Census)" /> Demographic characteristics of fire-affected communities in NSW. https://doi.org/10.3390/fire4040097 The Black Summer fires burnt an <a href="https://doi.org/10.1038/s41558-020-0716-1">unprecedentedly large area</a> – half of all wet sclerophyll forests and over a third of rainforest vegetation types in <a href="https://doi.org/10.3390/fire4040097">NSW</a>. Importantly, for <a href="https://doi.org/10.1111/ddi.13265">257 plant species</a>, the historical intervals between fires across their range were likely too short to allow effective regeneration. Similarly, many vegetation communities were left vulnerable to too-frequent fire, which may result in biodiversity decline, particularly as the climate changes. <img src="https://images.theconversation.com/files/440585/original/file-20220113-27-yqcxil.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="green shoot sprouting from burnt trunk" /> Not all plant species can regenerate after too-frequent fire. Darren England/AAP <h2>Looking to the future</h2> So following Black Summer, how do we ensure Australia is better equipped for a future of extreme fire seasons? As a first step, we must act on both the knowledge gained from government inquiries into the disaster, and the recommendations handed down. Importantly, long-term funding commitments are required to support bushfire management, research and innovation. Governments have already increased investment in fire-suppression resources such as <a href="https://www.news.com.au/technology/environment/new-weapon-to-fight-aussie-bushfires-kicks-off-service-in-wa/news-story/fa66e567e336164723cae8b98bb3ba8d">water-bombing aircraft</a>. There’s also been increased investment in fire management such as <a href="https://www.rfs.nsw.gov.au/news-and-media/ministerial-media-releases/further-$268.2-million-responding-to-nsw-bushfire-inquiry-recommendations">improving fire trails</a> and employing additional hazard reduction crews, as well as <a href="https://www.minister.industry.gov.au/ministers/porter/media-releases/world-class-natural-hazards-research-centre">new allocations</a> for research funding. But alongside this, we also need investment in community-led solutions and involvement in bushfire planning and operations. This includes strong engagement between fire authorities and residents in developing strategies for hazard reduction burning, and providing greater support for people to manage fuels on private land. Support should also be available to people who decide to relocate away from high bushfire risk areas. The Black Summer fires led to significant interest in a revival of Indigenous <a href="https://www.abc.net.au/news/2021-06-26/cultural-burning-to-protect-from-catastrophic-bushfires/100241046">cultural burning</a> – a practice that brings multiple benefits to people and environment. However, non-Indigenous land managers should not treat cultural burning as simply another hazard reduction technique, but part of a broader practice of Aboriginal-led cultural land management. <img src="https://images.theconversation.com/files/440593/original/file-20220113-21-fo43aj.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="three figures in smoke-filled forest" /> Indigenous burning is part of a broader practice of Aboriginal-led land management. Josh Whittaker This requires structural and procedural changes in non-Indigenous land management, as well as secure, adequate and ongoing funding opportunities. Greater engagement and partnership with Aboriginal communities at all levels of fire and land management is also needed. Under climate change, living with fire will require a multitude of new solutions and approaches. If we want to be prepared for the next major fire season, we must keep planning and investing in fire management and research – even during wet years such as this one. <hr /> Ross Bradstock, Owen Price, David Bowman, Vanessa Cavanagh, David Keith, Matthias Boer, Hamish Clarke, Trent Penman, Josh Whittaker and many others contributed to the research upon which this article is based.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/174696/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/rachael-helene-nolan-179005">Rachael Helene Nolan</a>, Senior research fellow, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a>; <a href="https://theconversation.com/profiles/grant-williamson-109967">Grant Williamson</a>, Research Fellow in Environmental Science, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a>; <a href="https://theconversation.com/profiles/katharine-haynes-4467">Katharine Haynes</a>, Honorary Senior Research Fellow, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>, and <a href="https://theconversation.com/profiles/mark-ooi-1218431">Mark Ooi</a>, Senior Research Fellow, <a href="https://theconversation.com/institutions/unsw-1414">UNSW</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/fire-management-in-australia-has-reached-a-crossroads-and-business-as-usual-wont-cut-it-174696">original article</a>. Image: Darren England/AAP

Home Hints & Tips

How Singapore’s water management has become a global model for how to tackle climate crisis

Singapore is at the forefront of nearly all countries that have formulated a long-term plan for managing climate change and is steadfastly implementing that plan. The small island state of 6 million people was among the 40 nations invited by the US President Joe Biden to attend his leaders’ summit on tackling <a href="https://www.state.gov/leaders-summit-on-climate/">climate change</a> last April. Singapore is one of <a href="https://ourworldindata.org/most-densely-populated-countries">most densely populated countries in the world</a>. It faces the twin challenges of ensuring sustainable water supply during droughts as well as effective drainage during intense rain seasons amid climate change. Much of Singapore is also as flat as a pancake and stands no more than <a href="https://www.nccs.gov.sg/faqs/impact-of-climate-change-and-adaptation-measures/">5 metres above the mean sea level</a>. This puts the country at risk from rising sea level due to climate change. But thanks to its water system management, Singapore has been a success story as a resilient and adaptable city. <h2>Water-resilient Singapore</h2> The country has to be prepared for when rights to draw water from Malaysia <a href="https://www.mfa.gov.sg/SINGAPORES-FOREIGN-POLICY/Key-Issues/Water-Agreements">end in 2061</a>. Singapore draws up to 50% of its water supply from the neighbouring country. For over two decades, Singapore’s National Water Agency, PUB, has successfully added <a href="http://bwsmartcities.businessworld.in/article/Harvesting-Every-Drop-The-Singapore-Water-Story/16-03-2017-114513/">large-scale nationwide rainwater harvesting</a>, used water collection, treatment and reuse, and seawater desalination to its portfolio of conventional water sources, so the nation-state can achieve long-term water sustainability. The agency has been collecting and treating all its sewage to transform it into clean and high-quality reclaimed water. As a result, the PUB has become a leading exponent of using recycled water, dubbed locally as NEWater, as a source of water. <a href="https://www.pub.gov.sg/Documents/PUBOurWaterOurFuture.pdf">In 2017</a>, NEWater succesfully supplied up to 40% of the total water demand of 430 million gallons per day in Singapore. As the projected demand will double by 2060, the PUB plans to increase NEWater supply capacity up to 55% of demand. Under the plan, desalinated water will supply 30% of total demand in 2060 – a 5% increase from its share in 2017. The remaining share of the country’s water demand (15%) in 2060 will come from local catchments, which include 17 reservoirs, and imported water. The country does not have the land area to collect and store enough run-off despite abundant tropical rains. To increase the economic viability of these plans, much of the PUB’s current <a href="https://www.pub.gov.sg/resources/publications/research">research and development effort</a> is aimed at halving energy requirements for desalination and used water treatment. Other than that, reducing carbon emissions from water treatment and generating energy from the byproducts of used water treatment have become essential for Singapore. <h2>Embracing ‘life and death’ matters</h2> Based on this success story, the Singapore government applies the same approach of long-term planning and implementation to tackle threats of climate change, including rising sea level. In 2019, Singapore’s Prime Minister, Lee Hsien Loong, described the country’s seriousness in treating climate change as <a href="https://www.straitstimes.com/singapore/national-day-rally-2019-100-billion-needed-to-protect-singapore-against-rising-sea-levels">“life and death matters”</a>. The government estimates it will need to spend US$75 billion, around 20% of the country’s GDP, on coastal protection over the coming decades. The government has tasked PUB to lead and co-ordinate whole-of-government efforts to protect these coastal areas. The agency is working hard to ensure Singapore does not become a modern-day Atlantis, Plato’s famous sunken city. PUB’s first order of business is to develop an <a href="https://www.pub.gov.sg/news/pressreleases/2021pr001">integrated coastal-inland flood model</a>. This will allow it to simulate the worst-case effects of intense inland rainfall combined with extreme coastal events. PUB expects its flood model to become a critical risk-assessment tool for flood risk management, adaptation planning, engineering design and flood response. The agency has also undertaken coastline protection studies of different segments. The first study began in <a href="https://www.pub.gov.sg/news/pressreleases/2021PR003">May 2021 along City-East Coast</a>, covering 57.8km of the coastline. This section had been identified as prone to flooding and has various critical assets such as airports and economic and industrial districts. Other segments to be analysed are in Jurong Island, in southwestern Singapore, with the study to begin later this year, and the north-west coast, comprising Sungei Kadut and Lim Chu Kang, starting in 2022. Rather than mere adaption to coming crisis, protection measures will be designed for multi-functional land use. Nature-based solutions will be incorporated whenever possible, to create <a href="https://www.pub.gov.sg/news/pressreleases/2021PR003">welcoming spaces for living, work and play</a>. For sure, whatever Singapore does in climate mitigation will never move the global needle. But it is a very good example of what a country can do to successfully adapt to the dangers of climate change through good planning. If its policies are duplicated in other countries, these combined efforts will most certainly cause the needle to move significantly. After the United Nations High Level meeting on climate change, COP26, just completed this month in Glasgow, UK, Singapore can be considered to be a very good model of how countries can successfully adapt to the dangers of climate change in the coming decades. <a href="https://theconversation.com/profiles/asit-k-biswas-361607">Asit K. Biswas</a>, Distinguished visiting professor, <a href="https://theconversation.com/institutions/university-of-glasgow-1269">University of Glasgow</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-singapores-water-management-has-become-a-global-model-for-how-to-tackle-climate-crisis-162117">original article</a>. Image: Swapnil Bapat/Unsplash

International Travel

5 ways to manage your winter garden

Though the weather might be frightful, giving your garden some care can help you prepare for spring and keep your garden in check over winter. Whether you want to start a new project, plant some seasonal flowers or simply keep up with general maintenance, here are five ways to tidy up your garden during the colder months. 1. Pruning When it comes to giving plants a trim during winter, there are a few that thrive from it. For roses, start at the top and cut back about a third of the plant to ensure you will get lots of lush blooms come spring. Deciduous trees also benefit from pruning, allowing sunlight into the centre of the tree to help them grow all over once the weather warms up again. 2. Plant future meals now Across New Zealand, early winter is the best time to plant members of the Brassica family, including cauliflower, brussels sprouts, cabbage, and broccoli. You can also plant legumes such as peas and snow peas in winter. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CQfjFb7BFd5/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="13"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/CQfjFb7BFd5/?utm_source=ig_embed&utm_campaign=loading" target="_blank">A post shared by Gardening Australia (@gardeningaustralia)</a> </div> </blockquote> To grow your own asparagus, plant the crowns in winter, leave them for the first year and reap your tasty reward during the second season. No matter what you choose to grow, it’s important to improve the soil first with lots of organic matter before planting. 3. Add a dash of colour Despite the cold, there are still colourful flowers that you can enjoy. Plants such as pansies, primulas, polyanthus, and violets will continue to flower through winter and into spring. 4. Start a project Take advantage of the cooler weather to start a landscaping project or make some improvements to your garden. Whether you’re planning to build a new garden bed, pave the courtyard, or extend the deck, it can be much easier to complete without the heat of the midday sun. 5. General upkeep There are plenty of things you can do to manage your garden and prevent it from becoming unruly or overgrown. If you decide to do some weeding, you can keep the pesky plants down with a fresh layer of mulch. The layer of mulch should be 5 centimetres deep at a maximum, and it should be kept away from the stems of plants. To stay on top of lawn weeds, aerating your lawn with a garden fork will do the trick, especially as the soil is softer in winter.

Home & Garden

Michael Schumacher’s former manager reveals F1 driver’s “stupidest decision”

When Michael Schumacher retired from Formula 1, he was untouchable as the greatest champion in the sport’s history. Five straight championships and seven all up, Schumacher was in a league of his own. In the 250 races he took part in between 198 and 2006, Schumacher had 68 pole positions, 154 podiums and an astounding 91 wins. Schumacher was breaking records left right and centre – until he signed on to a three-year deal with Mercedes in 2010. In his last 58 races over three years, Schumacher claimed just one podium, finishing third behind Kimi Raikkonen and Fernando Alonso at the 2012 European Grand Prix, where he was the oldest driver to make a podium since Jack Brabham at the 1970 Grand Prix at the age of 43. While the end of his career left some of his records under pressure from a driver such as Hamilton, Schumacher’s former manager Willi Weber revealed that he tried to talk Schumacher out of a return in 2010. “Let’s say, this was, even in hindsight, the stupidest thing he could do,” Weber told Motorsport-Total.com. “He told me he was bored, he had to drive. Then I say, ‘Michael, what do you want? You can only lose. You can’t win anymore. You won everything. You are the best racer in the world. You stand on the highest pedestal that exists. You can only lose now’. “But, he just didn’t want to hear it.” Schumacher ended up sticking to his decision and the two ended their professional relationship. But despite his comeback wasn’t what many expected, he’s still considered one of the greatest drivers of all time. After sustaining a head injury in 2013 during a skiing accident, Schumacher is now rarely sighted as his family has remained notoriously tight lipped about his condition.

International Travel

How to stay calm and manage those family tensions during the coronavirus lockdown

The coronavirus restrictions are <a href="https://theconversation.com/as-restrictions-ease-here-are-5-crucial-ways-for-australia-to-stay-safely-on-top-of-covid-19-138000">slowly being eased</a> but the pressures on families at home still probably lead to many tears of frustration. It could be tensions about noise and clutter, keeping up with home schooling and mums and dads torn between parenting and their own work duties. So to make sure our memories of being locked in with our families are as positive as possible, here are some evidence-based tips for calming down, preventing conflict and dealing with any sibling rivalry. Take a deep breath If you feel yourself getting angry at something, breathe in while counting to three. Then breathe out slowly counting to six (or any patterns with a slower out breath). If you do this ten times you should notice yourself <a href="https://linkinghub.elsevier.com/retrieve/pii/S0005796710001324" title="Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts">becoming calmer</a>. If you’re too agitated to breathe slowly, put your <a href="https://www.sciencedirect.com/science/article/abs/pii/S019745561300124X" title="The impact of breathing and music on stress levels of clients and visitors in a psychiatric emergency room">hands on your heart</a> and simply wait until you feel more relaxed. Try counting to ten or 100 <a href="https://www.tandfonline.com/doi/full/10.1080/02699931.2011.579088" title="Counting to ten milliseconds: Low-anger, but not high-anger, individuals pause following negative evaluations">before you react</a>. Leave the room and take a break. Plan to deal with the niggle another time. When you’re on break, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022103107000078" title="Take a break! or not? The impact of mindsets during breaks on negotiation processes and outcomes">do something to distract yourself</a> like make a drink, listen to music, look at a beautiful picture or play a video game that is absorbing. Call a <a href="https://www.tandfonline.com/doi/full/10.1080/15374416.2010.517160" title="Parent–Child Relationships and Dyadic Friendship Experiences as Predictors of Behavior Problems in Early Adolescence">friend</a> or <a href="https://au.reachout.com/urgent-help">professional helpline</a> to help you get another perspective, especially if you feel scared or hurt. Different strategies work for different people, so try them all. Encourage your kids to keep trying if they don’t initially succeed. You need to practise any skill to make it feel natural. For <a href="https://www.tandfonline.com/doi/abs/10.1080/0300443940970112" title="Encouraging the development of responsible anger management in young children">younger children</a>, taking a break may be <a href="https://www.jstor.org/stable/42900065" title="Encouraging the development of responsible anger management in young children">simpler</a> to master. Ease the tension before things blow It’s good to calm down from explosions but it’s even better if you can reduce the build-up in the first place. Take time to <a href="https://www.tandfonline.com/doi/full/10.1080/21642850.2016.1228458" title="A structural equation model of conflict-affected youth coping and resilience">share some of the problems</a> upsetting people and see if as family you can negotiate a solution. It’s likely everyone in your family is more tense because of the COVID-19 crisis. Many aspects can’t be easily fixed, like lost work or money stress, but others can, such as creating new routines or sharing space, resources or chores. Work out different ways to get exercise indoors, like games or apps. <a href="https://journals.sagepub.com/doi/abs/10.1177/1529100618821893" title="Beyond Willpower: Strategies for Reducing Failures of Self-Control">Plan ahead</a> for the times that need extra care, like when people are tired, or if difficult tasks need finishing. Let others know what to expect. And importantly, <a href="https://spssi.onlinelibrary.wiley.com/doi/abs/10.1111/j.1540-4560.1998.tb01217.x" title="Resilience and Thriving: Issues, Models, and Linkages">lower expectations</a> for everyone. What used to be easy might now be hard, and that’s okay. Control the emotions Help everyone work on <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/per.1993" title="Explaining the Link Between Personality and Relationship Satisfaction: Emotion Regulation and Interpersonal Behaviour in Conflict Discussions">managing their emotions</a>. Just because you are experiencing extra distress doesn’t mean you should snap at your loved ones. You need to grow your <a href="https://link.springer.com/article/10.1186/s12888-014-0227-6" title="Building resilience for future adversity: a systematic review of interventions in non-clinical samples of adults">toolkit</a> of things that make you feel calmer and happier when you’re under pressure. It could be spending time talking about what is going right and what is okay, working with your hands, meditation or prayer, time with your partner, reading or learning something new. Every day, take time do something from your toolkit to chill out. Talk to each other When the tension is lower, quiet family conversations can help by <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022096514002215" title="Parenting predictors of cognitive skills and emotion knowledge in socioeconomically disadvantaged preschoolers">naming any stresses</a>. Naming things like “this is a stressful time” or “I’m a bit grumpy about work today” helps children process emotions. It’s important to <a href="https://journals.sagepub.com/doi/10.1177/0033294116646159" title="Effects of Active Listening, Reformulation, and Imitation on Mediator Success: Preliminary Results">actively listen</a> to others and <a href="https://psycnet.apa.org/fulltext/2000-05084-011.html" title="The Triple P-Positive Parenting Program: A comparison of enhanced, standard, and self-directed behavioral family intervention for parents of children with early onset conduct problems">celebrate strengths</a>. Listening and repeating back what others say makes people feel heard, and so does acknowledging shared feelings (“I miss my friends too”). When parents calmly talk about how some things cannot be easily changed, it <a href="https://link.springer.com/chapter/10.1007/978-1-4614-3917-2_5" title="Community-Based Practice Applications of a Family Resilience Framework">builds acceptance</a>. Over time, the most powerful thing to prevent explosions is to <a href="https://doi.org/10.1016/j.janxdis.2014.07.001" title="Peeking into the black box: Mechanisms of action for anger management treatment">notice when anger is building</a> so you can deal with it before things escalate. It’s useful to reflect on <a href="https://psycnet.apa.org/record/1999-08103-013" title="Cognitive behavioural interventions for anger, aggression and violence">questions</a> such as “Will this matter in 20 years?” and “Am I taking this too personally?” You can help children by exploring <a href="https://www.pediatricnursing.org/article/S0882-5963(03)00083-6/fulltext" title="Communication approaches to parent-child conflict: young adolescence to young adult">what might really be bothering</a> them. That argument about a toy might be about feeling sad. Try to listen for the deeper message, so they feel understood. Calm that sibling rivalry If sibling rivalry is driving you to distraction, the good news is <a href="https://centerforparentingeducation.org/library-of-articles/sibling-rivalry/coping-sibling-rivalry/" title="COPING WITH SIBLING RIVALRY">it does not</a> mean there is something wrong. Low-level sibling bickering is common during times of tension and boredom. But you should <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1741-3737.2000.00746.x" title="Step In or Stay Out? Parents' Roles in Adolescent Siblings' Relationships">step in</a> when the volume goes up with nasty name-calling or physical contact. Acknowledge emotions, help the kids express what they feel and encourage empathy. Try to help them decide what’s fair, instead of imposing your view. More serious incidents require you to stop the interaction. If there is harm, separate the kids, care for the hurt child and consider a consequence. Use time-outs to calm things down, not for punishment. But like all conflict, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149718912000651" title="Enhancing sibling relationships to prevent adolescent problem behaviors: Theory, design and feasibility of Siblings Are Special">prevention</a> is better than punishment. Does one child need more attention, exercise, stimulation or structure? Do certain toys need to be put away, or shared? Depending on the age of your children, you can help older kids to learn to react gently to provocation. Praise children when they take steps to manage their stress. Remember, these are stressful times for many families around the world. If we can use this time to stay patient, manage tension and act with goodwill towards our loved ones, our families will be better equipped to weather COVID-19, and many other storms that will follow. This article was co-written with help from Tori Cooke at <a href="https://www.ntv.org.au/">No To Violence</a>, Peter Streker at <a href="http://communitystars.com.au/">Community Stars</a>, Carmel O’Brien at <a href="https://www.psychrespect.com/">PsychRespect</a>, and the University of Queensland’s students Ruby Green and Kiara Minto.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/137166/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/winnifred-louis-3612">Winnifred Louis</a>, Professor, Social Psychology, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/tom-denson-122725">Tom Denson</a>, Professor of Psychology, <a href="https://theconversation.com/institutions/unsw-1414">UNSW</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-stay-calm-and-manage-those-family-tensions-during-the-coronavirus-lockdown-137166">original article</a>.

Relationships

How to manage living with your partner during coronavirus pandemic

Across the country an unprecedented number of couples are suddenly spending every waking and sleeping hour of the day with one another. That’s what <a href="https://doi.org/10.1037/a0019087">many older retired couples do too</a>, even when there isn’t a pandemic. Their experiences are worth listening to, because many psychology studies find that marriages among the Medicare-eligible set <a href="https://doi.org/10.1037/0022-3514.79.4.644">are the happiest</a> of any <a href="https://doi.org/10.1177/000312240807300202">cohort across the life span</a>. A review of the research reveals a <a href="https://doi.org/10.1037/0022-3514.88.1.189">U-shaped pattern of marital happiness</a> over the life cycle. Early marriage features many positive aspects interlaced with a lot of conflict, while older couples enjoy the highest levels of companionship with low levels of conflict. Midlife couples who are raising children are at the bottom of the U. They tend to see a plunge in their enjoyment of one another, along with an uptick in fighting. Of course, you might wish you could be securely retired with a partner right now, especially if you’re currently on your own. Working remotely or facing unemployment while running a one-room schoolhouse, planning three meals a day without running out of food and worrying about your family’s health makes retirement look like a dreamy vacation. But there are some important similarities between retirement and the isolation required by social distancing. Your social networks have shrunk. Without work connections and friends to meet for lunch or at the gym, a partner becomes more essential than ever. <a href="https://scholar.google.com/citations?user=sh-v7eQAAAAJ&hl=en&oi=ao">As a therapist who has been treating couples</a> <a href="http://www.momentumpress.net/books/life-cycle-approach-treating-couples-dating-death">at all stages of life</a> for almost three decades, I’m currently witnessing the relational challenges of this pandemic, a big magnifier that can bring out the very best and sometimes the worst in relationships. Lean on me <a href="https://doi.org/10.1093/geronb/56.6.p321">Older, retired couples</a> primarily focus on supporting one another: Can I depend on you when I need help, feel scared, worry about dying or don’t feel well? And am I willing to be that source of comfort and stability when you need me? No matter the age or stage of the couple, the current pandemic has revealed the need for much more mutual dependency. Can I count on you to protect yourself and us when you go to the grocery store? If I’m feeling scared about my parents’ health or mine, can I tell you? If teaching algebra (a subject I struggled with the first time around) to our children has pushed me to the breaking point, can I ask you to take over, kindly and with no eye-rolling? Now is an ideal time to develop your help-asking muscle and, in turn, to welcome your partner’s vulnerability. You can practice now for the years ahead when you’ll need to be comfortable with more mutual dependency – being able to count on and be counted on in moments of need and frailty. Have fewer, kinder fights My colleague, psychiatrist Bob Waldinger, <a href="https://doi.org/10.1037/a0019087">brings octogenarian couples</a> into his laboratory to study their conflicts. He told me that he often has trouble getting them to reenact a fight. Having had the same fights for decades, these older couples are quite bored at the prospect of another round. They already know the other one’s lines. Do we have to do this again? <a href="https://doi.org/10.1037//0003-066x.54.3.165">When older couples do fight</a>, they tend to <a href="https://doi.org/10.1037/0882-7974.10.1.140">handle conflict better</a> than younger ones: They are more likely to interject expressions of affection and are less prone to voicing disgust, belligerence and whining. Because the relationship is so central, they may be more likely to forgive their partners or let a grievance slide. So, try to catch a fight as it starts and consider saying to your partner, “Can we talk about something more interesting? We probably already know how this is going to unfold.” Or, if the conflict is important to air, try to remember that you can say something kind without surrendering, or give a warm nonverbal smile or touch. It’s also a good idea to refrain from making any contemptuous or nasty comments. Couples researchers recommend following the <a href="https://www.gottman.com/blog/the-magic-relationship-ratio-according-science/">“magic ratio” of 5 to 1</a> during a fight to secure a stable relationship: Try to say five positive things to every one zinger or negative comment. This ratio, which may seem outlandish, is based on the fact that <a href="https://doi.org/10.1111/j.1545-5300.2002.40102000083.x">negative interactions carry more weight</a> than positive ones. Focus on the present reality Studies suggest that older couples <a href="https://doi.org/10.1093/geronb/56.6.p321">focus on the present</a> and are better able to accept the relationship as it is, rather than looking ahead to a time when it is going to be transformed. While they may not discuss their own mortality, <a href="https://doi.org/10.1023/A:1024569803230">older couples’ perspectives are shaped</a> by a shorter time horizon. They typically pay more attention to positive experiences, want to understand their emotions better and focus on a smaller group of close friends and family. Try focusing on what is good about your relationship. What do you admire and feel grateful for? If you focus on the ways your partner is supportive, research shows that both you and your spouse will <a href="https://doi.org/10.1024/1662-9647/a000077">feel better about the relationship</a>. Focusing on emotion will not be hard during a pandemic that elicits powerful feelings of anger, fear, worry, grief, love and gratitude. What can you learn about your partner that you didn’t know before about his or her strengths, ways of coping and cracks in that coping? Being stuck with your partner 24/7 may leave you pondering the expression “for better or worse, but not for breakfast, lunch and dinner.” But you may come out the other side with some new skills. You don’t have to wait for retirement to have a stronger relationship. <a href="https://theconversation.com/profiles/anne-fishel-146002">Anne Fishel</a>, Associate Clinical Professor of Psychology, <a href="https://theconversation.com/institutions/harvard-medical-school-1710">Harvard Medical School </a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/stuck-at-home-with-your-partner-look-to-retirees-for-how-to-make-it-work-134834">original article</a>.

Relationships

Why people with anxiety and other mood disorders struggle to manage their emotions

Regulating our emotions is something we all do, every day of our lives. This psychological process means that we can manage how we feel and express emotions in the face of whatever situation may arise. But some people cannot regulate their emotions effectively, and so experience difficult and intense feelings, often partaking in behaviours such as <a href="https://onlinelibrary.wiley.com/doi/full/10.1348/014466508X386027">self-harm</a>, <a href="https://www.tandfonline.com/doi/abs/10.3109/00952990.2013.877920">using alcohol</a>, and <a href="https://theconversation.com/how-difficulty-in-identifying-emotions-could-be-affecting-your-weight-105917">over-eating</a> to try to escape them. There are several strategies that <a href="https://theconversation.com/emotions-how-humans-regulate-them-and-why-some-people-cant-104713">we use to regulate emotions</a> – for example, reappraisal (changing how you feel about something) and attentional deployment (redirecting your attention away from something). Underlying <a href="https://tu-dresden.de/mn/psychologie/ifap/allgpsy/ressourcen/dateien/lehre/pruefungsliteratur_KN_2013/Ochsner-Gross-2005.pdf?lang=en">neural systems</a> in the brain’s prefrontal cortex are responsible for these strategies. However, dysfunction of these neural mechanisms can mean that a person is unable to manage their emotions effectively. <a href="http://psycnet.apa.org/record/2013-44085-004">Emotion dysregulation</a> does not simply occur when the brain neglects to use regulation strategies. It includes unsuccessful attempts by the brain to reduce unwanted emotions, as well as the counterproductive use of strategies that have a cost that outweighs the short term benefits of easing an intense emotion. For example, avoiding anxiety by not opening bills might make someone feel better in the short term, but comes with the long-term cost of ever increasing charges. These unsuccessful attempts at regulation and counterproductive use of strategies are a core feature of many <a href="https://journals.lww.com/co-psychiatry/Abstract/2012/03000/Emotion_regulation_and_mental_health___recent.11.aspx">mental health conditions</a>, including anxiety and mood disorders. But there is not one simple pathway that causes the dysregulation in these conditions. In fact research has found several causes. <h2>1. Dysfunctional neural systems</h2> In anxiety disorders, dysfunction of the brain’s emotional systems is related to emotional responses being of a much higher intensity than usual, along with an increased <a href="http://people.socsci.tau.ac.il/mu/anxietytrauma/files/2014/04/Pergamin-Height-et-al-2015-CPR.pdf">perception of threat</a> and a negative view of the world. These characteristics influence how effective emotion regulation strategies are, and result in an over-reliance on maladaptive strategies like avoiding or trying to suppress emotions. In the brains of those with anxiety disorders, the system supporting the reappraisal does not work as effectively. Parts of the prefrontal cortex show <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/210184">less activation</a> when this strategy is used, compared to non-anxious people. In fact, the higher the levels of anxiety symptoms, the less activation is seen in these brain areas. This means that the more intense the symptoms, the less they are able to reappraise. <iframe width="440" height="260" src="https://www.youtube.com/embed/iALfvFpcItE?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> Similarly, those with <a href="https://www.researchgate.net/profile/David_Mohr3/publication/308172676_Major_depressive_disorder/links/59ce9dfaaca2721f434efc3d/Major-depressive-disorder.pdf">major depressive disorder (MDD)</a> – the inability to regulate or repair emotions, resulting in prolonged episodes of low mood – struggle to use <a href="http://sites.oxy.edu/clint/physio/article/EmotionRegulationinDepressionTheRoleofBiasedCognitionandReducedCognitiveControlClinicalPsychologicalScience-2014-Joormann.pdf">cognitive control</a> to manage negative emotions and decrease emotional intensity. This is due to <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2203837">neurobiological differences</a>, such as decreased <a href="https://www.sciencedirect.com/science/article/pii/S1053811910011857">density of grey matter</a>, and <a href="https://www.sciencedirect.com/science/article/pii/S0006322301013361">reduced volume</a> in the brain’s prefrontal cortex. During emotion regulation tasks, people who have depression show less <a href="http://www.jneurosci.org/content/jneuro/27/33/8877.full.pdf">brain activation</a> and metabolism in this area. People with MDD sometimes show less effective function in the brain’s motivation systems – a network of neural connections from the <a href="https://www.sciencenewsforstudents.org/blog/scientists-say/scientists-say-ventral-striatum">ventral striatum</a>, located in the middle of the brain, and prefrontal cortex – too. This might explain their difficulty in regulating positive emotions (known as <a href="https://www.pnas.org/content/pnas/106/52/22445.full.pdf">anhedonia</a>) leading to a lack of pleasure and motivation for life. <h2>2. Less effective strategies</h2> There is little doubt that people have different abilities in using different regulation strategies. But for some they simply don’t work as well. It’s possible that people with anxiety disorders find reappraisal a <a href="https://s3.amazonaws.com/academia.edu.documents/43509779/Emotional_reactivity_and_cognitive_regul20160308-6583-1i7qqg3.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1544177061&Signature=wG2kJQEWhjSupMVDCGjIjeImecI%3D&response-content-disposition=inline%3B%20filename%3DEmotional_reactivity_and_cognitive_regul.pdf">less effective</a> strategy because their <a href="https://www.researchgate.net/profile/Dominique_Lamy/publication/6598643_Threat-related_attentional_bias_in_anxious_and_nonanxious_individuals_a_meta-analytic_study_Meta-Analysis_Research_Support_Non-US_Gov%27t/links/02bfe510acc10b0e3d000000/Threat-related-attentional-bias-in-anxious-and-nonanxious-individuals-a-meta-analytic-study-Meta-Analysis-Research-Support-Non-US-Govt.pdf">attentional bias</a> means they involuntarily pay more attention towards negative and threatening information. This can stop them from being able to come up with more positive meanings for a situation – a key aspect of reappraisal. It’s possible that reappraisal doesn’t work as well for people with mood disorders either. <a href="https://www.researchgate.net/profile/Lauren_Hallion/publication/51466532_A_Meta-Analysis_of_the_Effect_of_Cognitive_Bias_Modification_on_Anxiety_and_Depression/links/5642034608aeacfd8937f221/A-Meta-Analysis-of-the-Effect-of-Cognitive-Bias-Modification-on-Anxiety-and-Depression.pdf">Cognitive biases</a> can lead people with MDD to interpret situations as being more negative, and make it difficult to think more positive thoughts. <h2>3. Maladaptive strategies</h2> Although maladaptive strategies might make people feel better in the short term they come with long term costs of maintaining anxiety and mood disorders. Anxious people rely more on maladaptive strategies like <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.463.83&rep=rep1&type=pdf">suppression</a> (trying to inhibit or hide emotional responses), and less on adaptive strategies like reappraisal. Though research into this is ongoing, it’s thought that during <a href="https://academic.oup.com/scan/article/10/10/1329/1647887">intense emotional experiences</a> these people find it very difficult to disengage – a necessary first step in reappraisal – so they turn to maladaptaive suppression instead. The use of maladaptive strategies like suppression and <a href="https://www.sciencedirect.com/science/article/pii/S0272735809000907">rumination</a> (where people have repetitive negative and self-depreciating thoughts) is also a common feature of MDD. These, together with <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/bjc.12210">difficulties using adaptive strategies</a> like reappraisal, prolong and exacerbate depressed mood. It means that people who have MDD are even less able to use reappraisal during a depressed episode. It’s important to note that mood disorders don’t just come from neural abnormalities. The research suggests that a combination of brain physiology, psychological and environmental factors are what contributes to the disorders, and their maintenance. While researchers are pursing promising <a href="https://s3.amazonaws.com/academia.edu.documents/45245021/DA_Emotion_Dysregulation.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1544123102&Signature=CuwEuqpH%2B4c78EoNxnkA1i7gGmU%3D&response-content-disposition=inline%3B%20filename%3DEMOTION_DYSREGULATION_MODEL_OF_MOOD_AND.pdf">new treatments</a>, simple actions can help people loosen the influence of negative thoughts and emotions on mood. <a href="https://www.researchgate.net/profile/Tayyab_Rashid2/publication/299155510_Rashid_T_2015_Positive_Psychotherapy_A_Strengths-Based_Approach/links/570951f408aed09e916f9518.pdf">Positive activities</a> like expressing gratitude, sharing kindness, and reflecting on character strengths really do help.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/106865/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/leanne-rowlands-408353">Leanne Rowlands</a>, PhD Researcher in Neuropsychology, <a href="http://theconversation.com/institutions/bangor-university-1221">Bangor University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-people-with-anxiety-and-other-mood-disorders-struggle-to-manage-their-emotions-106865">original article</a>.

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